Workout Log for March 11 -- Chest

Had to do visa and otehr crap at the beginning of the week, so was left with three consecutive days at the gym, meaning I had to do a 3-split. Chest day.

1. Warm-up run: 5 mins
2. DB Bench: 60x10, 80x10, 90x6, 100x5 lbs
3. DB inclined bench: 50x10, 70x10, 80x8, 90x6 lbs
4. BB shoulder press with tricep extension at the top: 50 kg x 10, 3 sets
5. Dip (chest version): 120k x 10, 3 sets, 135 kg (bodyweight+15) x 6, 1 set
6. Tricep pushdown: 40x10, 45x10, 50x6, 50x6 kg
7. Interval run: 2 km / 15 mins / 210 Cal

Body Measurements for March 7th

Current Measurements (Change since November)
Neck: 18.5 (0)
Chest: 49 (+0.5)
Waist: 43 (-3)
Hips: 46 (0)
Calf: 18 (0)
Arm: 17 (- 0.5)
Forearm: 14 (+ 0.5)
Wrist: 8
Weight: 118 (-5)
BF%: 20

Workout Log for March 6th

Back to Rest-Pause high-intensity training. Single set of 15 reps, pausing if necessary to complete.

1. Jog: 5 mins
2. Deadlift: 110kg, 15 reps, no pause
3. Jog: 3 mins
4. Dip: 120kg, 15 reps, no pause
5. Jog: 3 mins
6. Squat: 90kg, 10 + 5 reps
7. Jog: 3 mins
8. Chin-up: 120kg, 7 + 4 + 4 reps
9. Jog: 3 mins
10. Push-press: 60kg, 11 + 4 reps
11. 5 minutes' rest
12. Interval run: 10 mins, 1km, 100Cal

Total time for stretching, warm-up, routine, and cool-down was under 50 mins. Yeah!

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Workout Log for March 4th

More HIT workouts

1. Supersets with no rest between sets or exercises
1. Dips: 120kg, 10 reps, 3 sets
2. One-arm rows: 50lbs, 10 reps, 3 sets
2. Supersets with the minimum amount of rest necessary to keep going
1. Clean and jerk: 50kg, 4/3/3 reps
2. Commando chin-ups, alternating sides: 120kg, 4 reps, 3 sets
3. Supersets with one minute rest between rounds
1. DB curls: 30lbs, 10 reps, 3 sets
2. DB shoulder presses: 30lbs, 10 reps, 3 sets
3. DB tricep extensions: 30lbs, 10 reps, 3 sets
4. Jump squat, knees to chest: 10 reps
5. Treadmill: 20 mins easy

Workout Log for March 2nd

I took the end of last week off because of feeling a bit down. The last two weeks saw me drop 5kg, and I'm back onto what is probably my last gain phase ever.

1. DB bench press: 70 lbs, 10 reps
2. 1 minute rest
3. Double DB bent-over row: 50 lbs, 10 reps
4. 1 minute rest
5. DB bench press: 80 lbs, 8 reps
7. 1 minute rest
8. Double DB bent-over row: 60 lbs, 8 reps
9. 1 minute rest
10. DB bench press: 90 lbs, 6 reps
11. 1 minute rest
12. Double DB bent-over row: 70 lbs, 6 reps
13. 1 minute rest
14. Sumo deadlift: 90 kg, 10 reps
15. 1 minute rest
16. Sumo deadlift: 110 kg, 6 reps
17. 1 minute rest
18. Sumo deadlift: 110 kg, 6 reps
19. 1 minute rest
20. Hanging clean: 50 kg, 4 reps, 3 sets, alternated with
21. 1 minute rest
22. Giant concentration set
1. EZ-bar curl, 
2. shoulder press, and 
3. overhead tricep press: 
4. 70 lbs, 10 reps
5. 80 lbs, 10 reps
6. 90 lbs, 10 reps 
23. Bike: 20 mins easy

This was a good routine. I had fun and pushed myself to the limit several times.

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Workout Log: Monday, February 22nd

I jumped to MWF this week, so I didn't have two days off over the weekend, and boooooy did I feel the difference.

• Treadmill: 5 mins
• Deadlift: 110kg 15 reps
• Bike: 3 mins, 110W
• Dip: 120ks, 18 reps
• Bike: 3 mins, 100W
• Squat: 90kg, 15 reps
• Bike: 3 mins, 110W
• Chin-up: 120kg 6 + 4 reps <- hurt my bicep here, didn't finish
• Treadmill: 3 mins
• Push-press: 60kg, 10 reps <- In too much pain to push to completion
• Bike: 3 mins, 110W
• Bodyweight circuit X2 <- Again, didn't finish
• Push-up
• Crunch
• Box jump
• Bike: 10 min, intervals
• Treadmill: 10 min, intervals

It sucked. I'm dropping my deadlift and squat weights so that I can complete chins and presses without hurling.

Workout Log for February 20th

Failed today. Rest/pause sets at 8-10RM, 15 total reps with six breaths' pause. No other rest during the workout.

• Bike: 5mins, 110W
• Deadlift: 110kg, 15 reps
• Bike: 3 mins, 110W
• Dip: 120kg, 15 + 3 reps
• Bike: 3 mins, 110W
• Squat: 90kg, 15 reps
• Bike: 3 mins, 110W
• Chin-up: 120kg, 6 + 2 + 2 + 2 + 3 reps. <--- I started to lose it here. This is worse than my last workout.
• Bike: 3 mins, 100W
• Push-press: 60kg, 10 reps <- I passed out in the middle of the set and had to stop the workout
• 10 mins rest / recovery
• Shoulder press: 20kg 15 + 15 reps
• Treadmill intervals X 5 + cool-down
• 1 min high intensity
• 2 mins low intensity

This was a real crash-and-burn day. I'm happy with the program, and my conditioning appears to be improving, but not fast enough. We're going to do this workout three more times and alter it starting March 1st.While I failed, Gale killed all three of her workouts. We have another person joining our team starting on Monday.