shugga training log

[shugga]

workout from 12/15/06: HT2, Workout C, 5X6
Chin-Up (accidentally did 6 sets instead of 5)
6,6(un-assisted, but still sort of cheater. my feet went to the ground after most of them. getting better though)
10,10,10,10(assisted)

Military Press (accidentally did 6 sets instead of 5)
8X90
7X95
6X95
6X95
8X90
6X90

Lat Pull down
8X7
5X8
8X7
7X7
7X7

Dumbbell Chek Press
7X35
5X35
5X35
7X35
6X35

Hammer Curls
8X35
7X35
6X35
11X25
????

Russian Twist
3X15XBW

I'm taking some advice from dos, and basically making sure that the last rep always hurts. This may mean some extra reps or it may mean a few less reps with more weight, but the prinicple is that the last rep should always be hard.
Don't just stop on 6 reps if you have gas in the tank for a couple more. Likewise, don't beat yourself up if you don't finish the last couple of reps and you are using some heavier weights. Keep the number of reps as a guideline, but not necessarily an absolute.

[shugga]

Workout from 12/17, HT 2, Workout A, 3X12
Reverse-grip Bentover Row
15X85
13X95
12X95

Bench Press
15X115
11X125
10X120

Wide-grip Cable Seated Row
12X5
11X5
15X4

DB Incline Bench Press
8X45(X2)
14X35(X2)
12X35(X2)

Dip 6X3 (assisted)
15,13,12

Swiss Ball Crunch
3X15

Still keeping the same principle of making the last rep hurt. It's a lot easier to do when you aren't necessarily sure of the weights. Just go lighter or heavier and match up the reps accordingly.

[shugga]

Workout last night:
Snatch Grip Deadlift
25X105
25X95

Dynamic Lunge
25X45
25X45

Step-Up
25X15(x2)
25X15(x2)

Reverse Crunch
3X15

Good muscle endurance/almost cardio workout.

[shugga]

Workout from 12/22 (Hypertrophy II, Workout C, 6X3)
Chin-Ups (unassisted, but most of the time came down between reps )
3,4,4,4,4,3

Military Press:
3X105
6X100
6X100
5X100
5X100
3X100

Lat-Pull Down
5X8
5X8
4X8
4X8
3X8
3X8

Dumbbell Chek Press
3X42
6X35
5X35
6X35
5X35
5X35

Hammer Curls
8X35
7X35
5X35
4X35
5X35
4X35

Russian Twist
3 sets of 15 reps

[shugga]

Workout from 12/24
Hypertrophy 2, Workout A, 5X6
Reverse Grip Bent Over Row
8X120
8X120
6X130
5X130
6X130

Bench Press
6X140
5X140
5X140
4X140
7X130

Cable Seated Row
6X6
5X6
6X6
6X6
6X6

Dumbbell Incline Bench Press
6X45
7X45
8X45
8X45
7X45

Dip (some assisted, some unassisted)
6,6,6,10,8

[shugga]

Workout from 12/26
Hypertrophy 2, Workout B, 3X12

Snatch Grip Deadlift
12X155
10X155
12X145

Dynamic Lunge
6X135
10X115
10X105

Step Up
8X45
8X35
8X35

[shugga]

Workout from 12/30

Stack Logs
Pushups BW+31 pounds (3-year old )
Picnic Table Deadlifts

[shugga]

Hypertrophy 2, Workout C, 2X25

Chin-Ups (assisted)
17, 12

Military Press:
25X60
16X60

Lat-Pull Down
17X5
26X4

Dumbbell Chek Press
15X15
15X15

Hammer Curls
25X15
16X15

Russian Twist
3 sets of 15 reps

[shugga]

Reverse-grip Bentover Row
4X140
4X140
3X140
4X140
3X140
3X140


Bench Press
1X160
4X145
3X145
4X145
3X145
3X145

Wide-grip Cable Seated Row
last -- 6X3X5
5X6
7X6
7X6
6X6
7X6
6X6

DB Incline Bench Press
5X55
7X55
3X55
5X55
6X55
5X55

Dip
3, 3, 3, 3, 3, 3,

Swiss Ball Crunch 3X15

Due to a math error, I accidentally found out my 1 rep max on the bench press. Oh well. Started to freak out because I thought my db incline bench was the same from the last 5X6 workout, but once again it was a math error. D'oh!

[shugga]

Current weight: 196

[shugga]

Somehow, I lost my workout notes from the last 3 workouts.... I'm pretty sure that they were on 1/7, 1/10, and 1/12.

Here is the log for last night, 1/16:
Hypertrophy 2, Workout B, 6X3

Snatch Grip Deadlift
4X205
3X205
2X205
4X185
3X185
2X185

Dynamic Lunge
6X115
4X125
4X125
4X125
3X125
3X125

Step Up
3X55
3X55
3X55
3X55
3X55
3X55

Incline Reverse Crunch
3X15

Good workout. Improved my form considerably on the lunges. 205 is the most I have ever deadlifted. Much less used a snatch grip. Pretty happy about that.

[shugga]

workout from 1/18/06: HT2, Workout C, 5X6
Chin-Up (accidentally did 6 sets instead of 5)
6,6,6,6,6

Military Press (accidentally did 6 sets instead of 5)
7X105
6X105
6X105
5X105
4X105

Lat Pull down
8X7
8X7
8X7
7X7
7X7

Dumbbell Chek Press
6X35
6X35
5X35
4X35
5X35

Hammer Curls
7X35
6X35
6X35
5X35
5X35

Russian Twist
3X15XBW+5

[shugga]

workout from 1/20/06: HT2, Workout A, 3X12
Reverse-grip Bentover Row
12X105
12X105
10X105

Bench Press
10X135
8X135
9X125

Wide-grip Cable Seated Row
15X5
13X5
13X5

DB Incline Bench Press
13X35
10X35
12X35

Dip
22,10,9 (last 2 sets were using the thinner band which makes them harder.)

Swiss Ball Crunch 3X15XBW+10

[shugga]

workout from 1/23/06: HT2, Workout B, 2X25

Snatch Grip Deadlift
23X125
19X125

Dynamic Lunge
25X55
25X55

Step Up
30X15
25X15

Incline Reverse Crunch
3X15

[shugga]

workout from 1/25/06: HT2, Workout C, 6X3
Chin-Up
5,5,5,5,5,5

Military Press (accidentally did 6 sets instead of 5)
4X115
4X115
4X115
3X115
3X115
3X115

Lat Pull down
4X8
4X8
4X8
3X8
3X8
3X8

Dumbbell Chek Press
3X45(x2)
3X45(x2)
3X45(x2)
2X45(x2)
2X45(x2)
5X35(x2)

Hammer Curls
8X35(x2)
4X45(x2)
3X45(x2)
2X45(x2)
8X35(x2)
6X35(x2)

Russian Twist
3X15XBW+10

[shugga]

HT2, Workout A, 5X6
Reverse-grip Bentover Row
6X140
6X140
6X140
6X135
6X135

Bench Press
6X145
4X145
6X140
6X140
5X140

Wide-grip Cable Seated Row
6x6
7x6
7x6
6x6
6x6

DB Incline Bench Press
8X55(X2)
7X55(X2)
7X55(X2)
6X55(X2)
6X55(X2)

Dip
8,7,6,8,8

Swiss Ball Crunch 3X15XBW+10

[shugga]

Workout from 1/31
Hypertrophy 2, Workout B, 3X12
workout from 1/23/06: HT2, Workout B, 2X25

Snatch Grip Deadlift
12X155
12X155
10X155

Dynamic Lunge
12X105
10X105
12X95

Step Up
10X45(x2)
10X35(x2)
10X35(x2)

Russion Twist
3X15XBW+10

[shugga]

workout from 1/25/06: HT2, Workout C, 6X3
Chin-Up
10,15

Military Press (accidentally did 6 sets instead of 5)
25X65
18X65

Lat Pull down
22X5
30X4

Dumbbell Chek Press
20X15(x2)
18X15(x2)

Hammer Curls
28X15(x2)
22X15(x2)

Reverse Incline Crunch
3X15

Hypertrophy 2 complete.
Going to start Strength 1 next.

[gregl515]

Congratulations on staying consistent with your workouts.

[shugga]

Thanks Greg! (Sorry for the late reply, I hadn't checked my log since the last post! )