strength training at gold's castro, 5:30pm.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows** 55x12, 65x10
BB Pullovers* ** 60x12, 60x10
Bent-over Lateral Raises 15x12, 15x10
BB Upright Rows 70
bisolator curls* 27x12, 27x10
overhead tricep mach 60x12, 70x10
//Triceps kick backs 25x12, 25x10
//DB Squats** 95x12, 95x10
//DB Lunges** 95x12, 95x10
//Stiff-legged Deadlifts** 135x12, 175x6, 175x4
//Calf Raises** 300x12, 320x10
//jesus press 20x12, 20x10
*new addition
**new weight
Monday, October 31, 2011
Sunday, October 30, 2011
jogging
jogging in golden gate park
kezar stadium to 19th ave.
2.6 miles, 23m51s
10:40am
usf stadium to presidio ave.
kezar stadium to 19th ave.
2.6 miles, 23m51s
10:40am
usf stadium to presidio ave.
Saturday, October 29, 2011
strength training
strength training at gold's castro, 11am.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows** 55x12, 65x10
BB Pullovers* ** 60x12, 60x10
Bent-over Lateral Raises 15x12, 15x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Triceps kick backs 25x12, 25x10
DB Squats** 95x12, 95x10
DB Lunges** 95x12, 95x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 300x12, 320x10
jesus press 20x12, 20x10
*new addition
**new weight
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 40x12, 50x10
One-arm Rows** 55x12, 65x10
BB Pullovers* ** 60x12, 60x10
Bent-over Lateral Raises 15x12, 15x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Triceps kick backs 25x12, 25x10
DB Squats** 95x12, 95x10
DB Lunges** 95x12, 95x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 300x12, 320x10
jesus press 20x12, 20x10
*new addition
**new weight
Tuesday, October 25, 2011
Monday, October 24, 2011
strength training at gold's castro, 7pm.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 40x12, 60x10
Bent-over Lateral Raises** 17.5x12, 17.5x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 27.5x12, 27.5x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 170x4, 170x3
Calf Raises 320x12, 320x10
jesus press 20x12, 25x10
*new addition
**new weight
followed by 1 hour pilates
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
//decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 40x12, 60x10
Bent-over Lateral Raises** 17.5x12, 17.5x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 27.5x12, 27.5x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 170x4, 170x3
Calf Raises 320x12, 320x10
jesus press 20x12, 25x10
*new addition
**new weight
followed by 1 hour pilates
Thursday, October 20, 2011
strength training
strength training at gold's castro, 5:30pm.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 40x12, 50x10
One-arm Rows 50x12, 60x10
DB Pullovers** 50x12, 60x10
Bent-over Lateral Raises** 15x12, 15x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 50 (together)x12, 60x10
DB Squats** 90x12, 90x10
DB Lunges** 90x12, 90x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 270x12, 300x10
jesus press 20x12, 25x10
*new addition
**new weight
199lbs.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 40x12, 50x10
One-arm Rows 50x12, 60x10
DB Pullovers** 50x12, 60x10
Bent-over Lateral Raises** 15x12, 15x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 50 (together)x12, 60x10
DB Squats** 90x12, 90x10
DB Lunges** 90x12, 90x10
Stiff-legged Deadlifts** 135x12, 175x6, 175x4
Calf Raises** 270x12, 300x10
jesus press 20x12, 25x10
*new addition
**new weight
199lbs.
Sunday, October 16, 2011
Friday, October 14, 2011
strength training
strength training at gold's castro, 7pm.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 45x12, 55x10
Bent-over Lateral Raises** 15x12, 20x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 165x6, 165x4
Calf Raises 270x12, 270x10
jesus press 20x12, 25x10
*new addition
**new weight
199lbs.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
decline db bench* 35x12, 45x10
One-arm Rows 55x12, 55x10
DB Pullovers** 45x12, 55x10
Bent-over Lateral Raises** 15x12, 20x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions** 25x12 (each), 50 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts** 135x12, 165x6, 165x4
Calf Raises 270x12, 270x10
jesus press 20x12, 25x10
*new addition
**new weight
199lbs.
Tuesday, October 11, 2011
Monday, October 10, 2011
strength training
strength training at gold's castro, 8pm.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 55x12, 55x10
DB Pullovers 50x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
//DB Squats 80x10, 80x10
//DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10
197lbs.
75 Degree Incline DB Bench Press 45x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 55x12, 55x10
DB Pullovers 50x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x12, 35x10
Dumbbell Curls 25x12, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
//DB Squats 80x10, 80x10
//DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10
197lbs.
Sunday, October 9, 2011
jogging
@ dolores park, 7:55-8:29, 34 minutes, 3.5 miles.
5 laps around the park.
as much as i dislike running, this was a nice run. though... last time was better because it had rained earlier in the day, which meant fewer homeless people hanging around, and less traffic around the perimeter of the park. i was about to end it at 4 laps, but decided i might as well do 5 this time. next time i'll go for 5 again (maybe slightly faster), but hopefully i can bump it up to 6 laps in the next few weeks.
5 laps around the park.
as much as i dislike running, this was a nice run. though... last time was better because it had rained earlier in the day, which meant fewer homeless people hanging around, and less traffic around the perimeter of the park. i was about to end it at 4 laps, but decided i might as well do 5 this time. next time i'll go for 5 again (maybe slightly faster), but hopefully i can bump it up to 6 laps in the next few weeks.
Friday, October 7, 2011
body pump
{270x12}x3 calves
20x12,20x12,25x10 crucifix press
then a full body pump class with willi @ gold's castro, 7-8pm
35 warmup
45 squats
45 chest + pushups
40 back
25 tri
25 bi
35 lunges & 10 squats
35/10 shoulders + pushups
10 situps + plank
195lbs.
20x12,20x12,25x10 crucifix press
then a full body pump class with willi @ gold's castro, 7-8pm
35 warmup
45 squats
45 chest + pushups
40 back
25 tri
25 bi
35 lunges & 10 squats
35/10 shoulders + pushups
10 situps + plank
195lbs.
Wednesday, October 5, 2011
strength training
strength training @ gold's castro. 10:20-11:00pm.
this is the same workout i did on monday, but i added a fair amount of weight.
75 Degree Incline DB Bench Press 40x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 50x12, 55x10
DB Pullovers 45x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x10, 35x10
Dumbbell Curls 25x10, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10
it's awesome to work out this late, because the gym is almost empty.
pre-workout was a BCAA lemonade with chia seeds.
post-workout was two gulps of honey, and a muscle milk (only because i ran out of boku protein).
193.4 lbs.
this is the same workout i did on monday, but i added a fair amount of weight.
75 Degree Incline DB Bench Press 40x12, 55x10
DB Bench Press 45x12, 55x10
One-arm Rows 50x12, 55x10
DB Pullovers 45x12, 55x10
Bent-over Lateral Raises 17.5x10, 17.5x10
DB Upright Rows 35x10, 35x10
Dumbbell Curls 25x10, 25x10
Overhead Triceps Extensions 25x10 (each), 40 (together)x10
DB Squats 80x10, 80x10
DB Lunges 80x10, 80x10
Stiff-legged Deadlifts 135x10, 115x10
Calf Raises 210x12, 210x10
jesus press 20x12, 25x10
it's awesome to work out this late, because the gym is almost empty.
pre-workout was a BCAA lemonade with chia seeds.
post-workout was two gulps of honey, and a muscle milk (only because i ran out of boku protein).
193.4 lbs.
Tuesday, October 4, 2011
running
dolores park, 8:03-8:32pm, 3.0 miles, 29minutes
i went jogging tonight. i ran from the mission high school parking lot to dolores park, and circled the park 4 times. the first 3 were counter-clockwise, and the last time clockwise. as i finished the fourth lap, i sprinted from 18th and church to 17th, and down to dolores, all the way to the parking lot entrance.
google map
i went jogging tonight. i ran from the mission high school parking lot to dolores park, and circled the park 4 times. the first 3 were counter-clockwise, and the last time clockwise. as i finished the fourth lap, i sprinted from 18th and church to 17th, and down to dolores, all the way to the parking lot entrance.
google map
Monday, October 3, 2011
strength training
@ gold's gym castro
strength training, 6:45-7:30.
pilates, 1hour, sergio novoa 7:30-8:30.
i came across an upper body workout from bodybuilding.com that looked interesting. i tried it on a whim, and it felt really good. i could tell it was hitting some spots that i need to work on. next time i'll have to really ramp up the weight though (especially on the ones with stars, which were not heavy enough tonight). also i'm *not* going to follow my workout with a pilates class right afterwards. i'm going to try and bulk up a little. that means heavier weight, fewer reps, and more calories. i'm experimenting with a huge sugar intake at the end of my workouts. i was 182lbs 2 weeks ago, and 191lbs as of today. we'll see where it goes.
75 Degree Incline DB Bench Press 25x10, 35x10**
DB Bench Press 30x10, 40x10**
One-arm Rows 25x10, 35x10**
DB Pullovers 35x10, 40x10*
Bent-over Lateral Raises 15x10, 15x10
DB Upright Rows 25x10, 30x10*
Dumbbell Curls 15x10, 25x10(* x 1/2)
Overhead Triceps Extensions 30x10, 40x10*
DB Squats 15x10, 15x10*****
DB Lunges 0x10, 0x10**
Stiff-legged Deadlifts 115x10, 115x10
Calf Raises 190x10, 190x10*
added: jesus press (crossed cable lateral raises) 15x10, 20x10*
strength training, 6:45-7:30.
pilates, 1hour, sergio novoa 7:30-8:30.
i came across an upper body workout from bodybuilding.com that looked interesting. i tried it on a whim, and it felt really good. i could tell it was hitting some spots that i need to work on. next time i'll have to really ramp up the weight though (especially on the ones with stars, which were not heavy enough tonight). also i'm *not* going to follow my workout with a pilates class right afterwards. i'm going to try and bulk up a little. that means heavier weight, fewer reps, and more calories. i'm experimenting with a huge sugar intake at the end of my workouts. i was 182lbs 2 weeks ago, and 191lbs as of today. we'll see where it goes.
75 Degree Incline DB Bench Press 25x10, 35x10**
DB Bench Press 30x10, 40x10**
One-arm Rows 25x10, 35x10**
DB Pullovers 35x10, 40x10*
Bent-over Lateral Raises 15x10, 15x10
DB Upright Rows 25x10, 30x10*
Dumbbell Curls 15x10, 25x10(* x 1/2)
Overhead Triceps Extensions 30x10, 40x10*
DB Squats 15x10, 15x10*****
DB Lunges 0x10, 0x10**
Stiff-legged Deadlifts 115x10, 115x10
Calf Raises 190x10, 190x10*
added: jesus press (crossed cable lateral raises) 15x10, 20x10*
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