Hyla Buffchickius: scientific name for a muscular female treefrog.

I am finally starting my gym log. I need to do my measurements, which I will post here.

Monday 7/4/05 Whole body workout.
5:15 - 6:22 pm

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
37.5 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-100 lb x 12

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
45 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Concentration Curls
5 lb x 15
8 lb x 10
10 lb x 10
10 lb x 10

Assisted Dips
-76 lb x 12
-76 lb x 10
-70 lb x 10
-76 lb x 10

Leg Press
20 lb x 12
30 lb x 10
30 lb x 10
30 lb x 10

Leg Extension
30 lb x 12
45 lb x 10
50 lb x 10
50 lb x 10

Leg Curl
45 lb x 12
50 lb x 10
60 lb x 10
60 lb x 10

Tuesday 7/5/05

HIIT

20 minutes on recumbent bike. Alternating 2 minutes at level 2, and 1 minute at level 7.

6980 steps.

I had intended to do another whole body workout, this morning, but I am pretty sore. I did yoga this morning, and I will lift later tonight.

Wednesday 7/6/05

Yoga for back care (~40 minutes).

Wed 7/6/05 Whole body work out
8:15 - 9:26 pm

Seated Row
15 lb x 12
30 lb x 10
30 lb x 10
30 lb x 10

Assisted Pull Up
-100 lb x 12
-100 lb x 12
-100 lb x 12

Chest Press
30 lb x 12
45 lb x 10
45 lb x 10
45 lb x 10

Incline Chest
15 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Concentration Curls
5 lb x 15
8 lb x 10
10 lb x 10
10 lb x 10

Assisted Dips
-76 lb x 12
-76 lb x 10
-70 lb x 10
-76 lb x 10

Leg Press
20 lb x 12
20 lb x 10
20 lb x 10
20 lb x 10

Leg Extension
45 lb x 12
50 lb x 10
50 lb x 10
50 lb x 10

Seated Leg Curl
50 lb x 12
60 lb x 10
60 lb x 10
60 lb x 10

Need to start at 8 lbs for concentration curls next time.
Kept Leg Press at 20 lbs since my lower back was hurting a little.
Increased the starting weight on both leg extension and leg curls.

5890 steps.

Thur 7/7/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6.

Kept the high intensity to level 6 this time, except did level 7 on the last interval, because Tue. morning my heartrate was going up to 160, which is too high.

great job on your workout hun!


do you feel fine with the empty HIIT? hows your body feel after and during?

Morning!
Looking good..........but MAN that's alot of volume! I read that you're planning to do it for 4 weeks, and then switch up, and that's a decent plan, but you might consider trying one day a week of lower reps, higher weights. There are many reasons to do this, but the biggest one would be just to create a break in the program, if you find it gets too monotonous......prevent boredom, create excitement, keep you consistent. It's kinda fun to see what you can do with, say, 5 sets of 5 reps, not to failure, per se, but close.

Just a suggestion! I like that you wrote out your goals....I need to do that again, too.

Hi again!
Just saw your question regarding seated GM's, and I see Pammie detailed them well. I started with standing GM's, with just the bar only, no weight, and just for 6-8 reps, or until I started to feel too much fatigue and my form was suffering. Eventually, I added either reps or weight, and now standings don't bother me at all, which is why I decided to try seated's. I suspect they hit my lower back slightly different, which would explain the fatigue, so I need to just keep the weight light, and go slow.

GM's are one of those exercises that can really mess you up if you aren't careful, BUT done correctly, they are amazing at strengthening the lower back. My brother, the one who is semi-pro BB, still does GM's with very light weight only....it's one of the exercises that you never need to go heavy on.

The key with proper GM's is keeping your head up, and a flat back. Go slow, and light or no weight. If you have a weak lower back, this would be a good one for you to try. Maybe just 1 or 2 sets 6-8 reps to start, and work up to 2 or 3 sets of 8-10.

Wed 7/13/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6, except the last high intensity interval at level 7.

So here is an update of my past exercise. As you will see, I will go for a stretch, and then something happens, and I get derailed. I'm trying to figure out what happened each time.

1/25 cardio bike
1/26 cardio bike
1/27 cardio bike
1/31 cardio bike
2/1 cardio bike
2/4 cardio bike
2/6 lifting
2/7 cardio bike
2/9 lifting and cardio bike
2/12 lifting and cardio bike
2/14 lifting
2/15 cardio bike
2/16 lifting and cardio bike
2/18 cardio bike
2/20 lifting and cardio bike
2/22 lifting and cardio bike
2/25 cardio bike
2/26 lifting
2/28 lifting
3/3 lifting and cardio bike
3/6 lifting
3/7 cardio bike

TOM headache, and a cold

3/23 cardio bike
3/25 cardio bike
3/26 lifting (push)
3/27 yoga and abs
3/28 AM cardio bike and PM lifting (pull and legs) and abs
3/30 yoga, lifting (push) and cardio bike
3/31 cardio bike

4/4 AM cardio bike and PM lifting (pull and legs)
4/7 AM cardio bike and PM lifting (push)
4/9 lifting (pull and legs) and cardio bike
4/10 AM cardio bike
4/11 AM yoga
4/12 AM yoga
4/13 AM cardio bike
4/17 AM yoga and PM lifting (push)
4/18 PM lifting (pull and legs)
4/19 AM cardio bike
4/20 AM cardio bike
4/23 AM cardio bike and PM lifting (push)
4/24 AM cardio bike
4/26 PM lifting (pull)
4/27 AM cardio bike
4/29 AM cardio bike
5/2 AM cardio bike
5/4 AM cardio bike
5/8 PM lifting (push)
5/9 AM cardio bike and PM lifting (pull and legs)
5/10 AM cardio bike
5/12 AM cardio bike

???

5/21 AM cardio bike

???

5/28 walk
5/30 AM walk
5/31 PM walk
6/1 AM walk

???

Practice for BFL
6/6 AM 20MAS walking
6/7 AM LBWO w/DB
6/8 AM 20MAS bike
6/9 AM UBWO w/machines and DB
6/10 AM 20MAS bike
6/11 AM LBWO w/machines and DB

Hurt my back, then drove 5 1/2 hrs on 6/12, with return trip on 6/15 - only made my back worse.

A little more detail on weights and lifts when I did the practice for BFL. This is just to show the reason I am avoiding dumbbells, and anything that might hurt my back right now. This includes lifting heavier, even though I can lift heavier, and I know that I should, in order to get the most benefit. But I want to be able to strengthen myself overall, and not hurt my back, with the hopes that I can continue for longer than I have in the past.

6/7 LBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12

DB plie squat
20 lb x 12

DB static lunge
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
8 lb x 12

DB deadlift
8 lb x 12

DB Angled calf raises
5 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
15 lb x 12
20 lb x 12 (trying to get the right amount)


6/9 UBWO
Chest press - machine
45 lb x 12
50 lb x 10
57.5 lb x 8
60 lb x 6
50 lb x 12

Incline press - machine
55 lb x 10

DB front raises
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
10 lb x 12

DB Lateral raises
8 lb x 12

Pull downs - machine
45 lb x 12
52.5 lb x 10
60 lb x 8
65 lb x 6
52.5 lb x 12

Seated rows, wide grip - machine
60 lb x 12

DB alternating curls
8 lb x 12
10 lb x 10
12 lb x 4 (no more)
12 lb x 4 w/left, 6 w/right
8 lb x 12
made note to start DB curls at 5 lb instead of 8 lb.

DB concentration curls
8 lb x 12

Assisted dips -machine
-76 lb x 12
-70 lb x 10
-64 lb x 8
-58 lb x 6
-70 lb x 8 (couldn't do any more)

DB single arm tricep extensions
5 lb x 8 (couldn't do any more)

6/11 UBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12 note to start at 10 lb

Seated leg extensions - machine
60 lb x 12

DB stationary lunges
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
couldn't do last set, note to start with no weight

Seated leg curl - machine
60 lb x 12 note to increase weight

Seated calf raises - machine
bar (for lack of a better word) x 12
+10 lb x 10
+20 lb x 8
+30 lb x 6
+30 lb x 12

DB angled calf raises
25 lb x 12

I'm pretty sure it was the LBWO with the DB's that really hurt my back. My back hadn't hurt that bad, in a very long time. Okay, so that is why I am kind of playing it safe. I would certainly be interested in other peoples opinions on what I am doing and how I am doing it.
Oh, and sorry for such a long post, but I think it's easier to read than if I tried to put stuff all on one line.

Sun 7/17/05, Whole Body workout
5:45- 7:00pm

Leg Extension
45 lb x 12
50 lb x 10
52.5 lb x 8
60.0 lb x 6
52.5 lb x 12

Seated Leg Curl
50 lb x 12
55 lb x 10
60 lb x 8
65 lb x 6
60 lb x 12

Seated Row
20 lb x 12
30 lb x 10
35 lb x 8
37.5 lb x 6
35 lb x 12

Assisted Pull Up
-106 lb x 12
-100 lb x 10
-94 lb x 8
-88 lb x 6
-94 lb x 12

Chest Press
30 lb x 12
40 lb x 10
45 lb x 8
50 lb x 6
45 lb x 12

Incline Chest
15 lb x 12
20 lb x 10
25 lb x 8
35 lb x 6
20 lb x 12

Assisted Dips
-88 lb x 12
-82 lb x 10
-76 lb x 8
-70 lb x 6
-76 lb x 12

Concentration Curls
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
10 lb x 12

I decided to lift pyramid style ala BFL. It took me longer than an hour, which I'd like to stay below. I will have to think about whether I think I am ready to split my workouts, and do it BFL style.

Mon 7/18/05

HIIT: AM on an empty stomach.

20 minutes on recumbent bike, alternating 2 minutes at level 2 and 1 minute at level 6 (first half - min. 3, 6 & 9) or level 7 (last half - min. 12, 15 & 18).