Workout Log: Week of 17-22 May 2010

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I was too lazy to write individual logs this week. Ten workouts in six days. Me likey!

• Monday
• Morning: five minute warm-up on the stationary bike, then two rounds of five Nautilus exercises each with three minutes on the bike in between each exercise, followed by a five minute cool down. 37 minutes of cardio and ten sets in 45 minutes. Yay! All weights were moderately heavy.
• Shoulder press
• Pull-over
• Chest press
• Row
• Hack squat
• Evening: Tabata (20 secs work /  10 secs rest) of eight sets per round and two rounds. All weights were 145lbs. Reps for the first round were 15-20 per 20 seconds, but fell to 10-15 for the second round.
• Lat pull-down
• Chest-press
• Leg extension
• Row
• Inclined press
• Leg curl
• Wall balls (squat with medicine ball, explode up and throw to four meters or so, catching and lowering to squat in one motion).
• Jumping rope
• Tuesday
• Morning: a repeat of the Tabata from Monday
• Wednesday
• Morning: 12 set, full-body workout with moderately heavy weight (~10 reps per set)
• Lat pull-down
• Row
• Chest press
• Shoulder press
• Leg extension
• Leg curl
• Evening: Repeat morning workout
• Thursday:
• Morning: 12 set, full-body workout with moderately heavy weight
• Dip
• Supinated pull-down
• Leg extension
• Leg Curl
• X3
• Afternoon: 6 km "run"
• Friday
• Morning: Repeat of Wednesday morning's workout
• Evening: Squats and deadlifs
• Saturday
• Morning: ~26 mile (40km) bike. The route was very hilly and mostly uphill the first half. This is also my first time biking in about nine months. Ack! I've just finished, and I recognize the feeling from when I did my olympic-distance triathlon: I won't be able to stand up in three hours.

The picture is just there to make you wonder what we were all thinking in the 80s.

Workout Log for May 11th: Full-body

I've been sucking at working out, and I can't do half the exercises XF wants me to do, so I've just gone back to full-body, and will let my joints heal.

• Hammer Press: 6 sets, max 310 lbs
• Hammer pull-down: 5 sets, max 310 lbs
• Deadlift: 3 sets, max 325 lbs

That's it.

Workout Log for April 29: Crossfit WOD 21-15-9

I've put myself on a strict schedule leading up to my exams on June 2nd. This is the first day, and I'm following it reasonably well. Instead of worrying what to do for a workout, I'm just going to be following the Crossfit WOD at 10:00 a.m. whenever possible and do endurance work at 7:00 a.m.. I was supposed to do clean and jerks today, but my knees are crippled after DLs and V-squats yesterday, and my left forearm had trouble holding the bar, so I switched to box squats. Oh, and I didn't run. :P
21, 15, and 9 reps as giant set for time

1. Sumo DB deadlifts 100 lbs.
2. Box jumps
3. Bodyweight squats

That was enough for today. We'll ease into it.

Workout Log for April 25th: Chest

I was supposed to be off today, but I needed a break from all that math I've been studying. I did something pretty light.

• BB Bench Press: 115, 135, 185 x 6, 205 x 4; rest on chest for one second
• Dip: 255x15
• Military Press: 95x8, 115x6x2
• Tricep pushdown: 100x10

I switched cables for the tricep pushdown. Last time, I did 100,120, and 150 for 15 reps. This time, the handle I wanted was connected to the next cable over so I chose 100 and started. Wow! "I must be really worn out," I thought, "because this thing is heavy!" It turns out the machine from today uses a single pulley while the last one was a double-pulley system -- 100 lbs is apparently too heavy, and I felt it in my elbows and forearms after I finished the set. No more for me!

Workout log for April 24th: Legs

I kept going today because I felt like I had extra to give. I need to do that because a lot of times, I have to cut my workout short when I feel like crap. Good day, today: I broke 800 on the leg press.

• Deadlift: 135x6, 225x6, 315x4
• Rack pull: 405x6
• Back squat: 135x6, 225x4x2
• Leg press: 360x10, 450x8, 540, 630, 720, 810x6

It'll hurt tomorrow.

Workout log for April 23rd: Back

I felt weird at the gym today -- like I was being judged.

• Hanging cleans: 95,125,135x6
• Neutral-grip Pull-ups: 255x7,5,3
• Bent-over BB Rows: 135x10, 185x6x2
• Close-hand Pull-downs: 210x6x3
• Alternating Bent-over DB Rows (Core): 40,50,60x10
• Alternating DB Hammer Curls: 35x6 (I couldn't even hold onto the DBs :P )
• Hanging Leg Raises: 10

My weight is down again. I have started asking around about TRT in the U.S. It's so expensive here: Korea was $25 for a single injection every three weeks, but we're talking about $100-200 per month from the people I've contacted so far. Admittedly, the programs I'm looking at include stuff like HCG (what's that?) and Estrogen blockers, but the testosterone alone is $250 for ten weeks, self-injected several times a week. One program even want to fly me to Florida for an evaluation. Wow! I may do it, though, because I really miss feeling 30.

Workout Log for Apr 22, 2010: Chest

I only worked out three times last week, and didn't do much yet this week, so I'll be on a 3-split for Th, Fr, Sa. Weight is down to 255 from 270 last month. Everything is in pounds now that I'm in the U.S.

• Push-press: 75x10, 105x6x2
• Dip: 255 x 6, 8, 10
• Alternating DB Chest Press: 60x6x2
• DB Chest Press: 70x8, 80x8
• DB Shoulder Press: 35x10, 40x10, 45x10
• Tricep push-down: 100x15, 120x15, 150x15
• DB Overhead Tricep Extension: 60x10
• Chest Flyes: 150x10, 170x10, 200x10

Twenty sets. Not too bad for my first chest day in a long time. My lifts have come way down over the last month of laziness!