JP Fitness Forums - Personal Training  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums - Personal Training > Training Logs and Journals > The Training Log
Reload this Page Duffeymt's NROL
Register FAQ Members List Calendar Mark Forums Read

The Training Log Log your workouts here. Get support and critiques

Reply
Page 5 of 9 < 1234 5 6789 >
 
LinkBack Thread Tools Display Modes
Old 04-04-2007, 05:41 PM   #121 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/04/07

Workout A-3

Warmup

Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x10 100 lbs.
  • 1x10 100 lbs.
  • 1x10 100 lbs.
  • 1x10 100 lbs.

Seated Cable Row
  • 1x10 112.5 lbs.
  • 1x10 112.5 lbs.
  • 1x10 112.5 lbs.
  • 1x10 112.5 lbs.

Superset
Dumbbell Shoulder Press
  • 1x10 55 lbs.
  • 1x10 55 lbs.
  • 1x10 55 lbs.
  • 1x10 55 lbs.

Wide Grip Lat Pulldown
  • 1x10 127.5 lbs.
  • 1x10 127.5 lbs.
  • 1x10 127.5 lbs.
  • 1x10 127.5 lbs.

Superset
Barbell Close Grip Bench Press
  • 1x10 115 lbs.
  • 1x10 115 lbs.
  • 1x10 115 lbs.
  • 1x10 115 lbs.

High Pull
  • 1x10 70 lbs.
  • 1x10 70 lbs.
  • 1x10 70 lbs.
  • 1x10 70 lbs.

Straight Sets
Reverse Crunch
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x10 Bodyweight
  • 1x10 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-06-2007, 03:56 PM   #122 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/06/07

Workout B-3

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x15 145 lbs.
  • 1x15 145 lbs.
  • 1x15 135 lbs.

Straight Sets
Deadlift Shrugs
  • 1x15 135 lbs.
  • 1x15 135 lbs.
  • 1x15 135 lbs.
Superset
Bulgarian Split Squats
  • 1x15 40 lbs.
  • 1x15 Bodyweight
  • 1x15 Bodyweight
Step Ups
  • 1x15 30 lbs.
  • 1x15 Bodyweight
  • 1x15 Bodyweight
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x08 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Sponsored Links
Old 04-09-2007, 05:54 PM   #123 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/09/07

Workout A-4

Warmup

Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x5 120 lbs.
  • 1x5 120 lbs.
  • 1x5 120 lbs.
  • 1x5 120 lbs.
  • 1x8 120 lbs.

Seated Cable Row
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.

Superset
Dumbbell Shoulder Press
  • 1x5 90 lbs.
  • 1x5 90 lbs.
  • 1x5 90 lbs.
  • 1x5 90 lbs.
  • 1x7 90 lbs.

Wide Grip Lat Pulldown
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.

Superset
Close Grip Bench Press
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.
  • 1x5 150 lbs.

High Pull
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.
  • 1x5 85 lbs.

Straight Sets
Swiss Ball Crunches
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-11-2007, 08:16 AM   #124 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Metabolic Overdrive Week
04/10/07

# of Intervals: (3) 3 minute rounds (1 minute sprint/2 minute recovery)
Speed: 9.2 mph/5.5 mph
Incline: 0.5
Time: 15 minutes including warmup/cool down
Distance: 1.40 miles
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-11-2007, 07:43 PM   #125 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/11/07

Workout B-4

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x10 175 lbs.
  • 1x10 175 lbs.
  • 1x10 175 lbs.
  • 1x10 175 lbs.

Straight Sets
Deadlift Shrugs
  • 1x10 165 lbs.
  • 1x10 165 lbs.
  • 1x10 165 lbs.
  • 1x10 165 lbs.

Supersets
Bulgarian Split Squats
  • 1x10 40 lbs.
  • 1x10 40 lbs.
  • 1x10 40 lbs.
  • 1x10 40 lbs.

Step Ups
  • 1x10 30 lbs.
  • 1x10 30 lbs.
  • 1x10 30 lbs.
  • 1x10 30 lbs.

Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-12-2007, 08:34 AM   #126 (permalink)
finboy
Hungry for more...
 
finboy's Avatar
 
Join Date: Mar 2006
Location: Austin, TX
Posts: 2,061
Default
You're doing some nice work in the gym, duffeymt. I really like your tri avatar...did you create that? What's your tri schedule for this season?
__________________
“I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
finboy is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-12-2007, 01:56 PM   #127 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Quote:
Originally Posted by finboy
You're doing some nice work in the gym, duffeymt. I really like your tri avatar...did you create that? What's your tri schedule for this season?
Thanks Fin, HT1 is pretty fun, it keeps me motivated. I did not make the avatar, I just saw it somewhere and saved it. Maybe a future tattoo design?? I am doing a handful of sprints and a few Oly's. I'd like to start doing Half IM's next summer. I am in the process of getting a new tri bike, so I figure I'll take this summer to dial in the fit and the comfort on it and be ready by next summer to try the longer 70.3 courses. What's your schedule look like?
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-12-2007, 05:44 PM   #128 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Metabolic Overdrive
04/12/07

# of Intervals: (3) 3 minute rounds (1 minute sprint/2 minute recovery)
Speed: 9.3 mph/5.5 mph
Incline: 0.5
Time: 16.5 minutes including warmup/cool down
Distance: 1.60 miles
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-13-2007, 05:51 PM   #129 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/13/07

Workout A-5

Warmup
Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x15 100 lbs.
  • 1x15 100 lbs.
  • 1x15 100 lbs.
Seated Cable Row
  • 1x15 100 lbs.
  • 1x15 100 lbs.
  • 1x15 100 lbs.
Superset
Dumbbell Shoulder Press
  • 1x15 45 lbs.
  • 1x15 45 lbs.
  • 1x15 45 lbs.
Wide Grip Lat Pulldown
  • 1x15 102.5 lbs.
  • 1x15 102.5 lbs.
  • 1x15 102.5 lbs.
Superset
Barbell Close Grip Bench Press
  • 1x15 95 lbs.
  • 1x15 95 lbs.
  • 1x15 95 lbs.
High Pull
  • 1x15 60 lbs.
  • 1x15 60 lbs.
  • 1x15 60 lbs.
Straight Sets
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-13-2007, 08:01 PM   #130 (permalink)
finboy
Hungry for more...
 
finboy's Avatar
 
Join Date: Mar 2006
Location: Austin, TX
Posts: 2,061
Default
Quote:
Originally Posted by duffeymt
What's your schedule look like?
Haven't committed to anything other than a sprint this Sunday. But I'd like to one in May, June, July, and September. That would be my most ambitious season to date.

Again, good weight workouts!
__________________
“I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
finboy is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-16-2007, 05:47 PM   #131 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/16/07

Workout B-5

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.

Straight Sets
Deadlift Shrugs
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.
  • 1x5 215 lbs.

Supersets
Bulgarian Split Squats
  • 1x5 75 lbs.
  • 1x5 75 lbs.
  • 1x5 75 lbs.
  • 1x5 75 lbs.
  • 1x5 75 lbs.

Step Ups
  • 1x5 60 lbs.
  • 1x5 60 lbs.
  • 1x5 60 lbs.
  • 1x5 60 lbs.
  • 1x5 60 lbs.

Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-18-2007, 05:39 PM   #132 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/18/07

Workout A-6

Warmup
Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x10 110 lbs.
  • 1x10 110 lbs.
  • 1x10 110 lbs.
  • 1x10 110 lbs.

Seated Cable Row
  • 1x10 117.5 lbs.
  • 1x10 117.5 lbs.
  • 1x10 117.5 lbs.
  • 1x10 117.5 lbs.

Superset
Dumbbell Shoulder Press
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.
  • 1x10 60 lbs.

Wide Grip Lat Pulldown
  • 1x10 135 lbs.
  • 1x10 135 lbs.
  • 1x10 135 lbs.
  • 1x10 130 lbs.

Superset
Barbell Close Grip Bench Press
  • 1x10 125 lbs.
  • 1x10 120 lbs.
  • 1x10 120 lbs.
  • 1x10 120 lbs.

High Pull
  • 1x10 80 lbs.
  • 1x10 70 lbs.
  • 1x10 70 lbs.
  • 1x10 70 lbs.

Straight Sets
Swiss Ball Crunches
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
  • 1x15 Bodyweight + 35 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-23-2007, 12:27 PM   #133 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/20/07

Workout B-6

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x15 145 lbs.
  • 1x15 145 lbs.
  • 1x15 145 lbs.
Straight Sets
Deadlift Shrugs
  • 1x15 145 lbs.
  • 1x15 145 lbs.
  • 1x15 145 lbs.
Supersets
Bulgarian Split Squats
  • 1x15 25 lbs.
  • 1x15 25 lbs.
  • 1x15 25 lbs.
Step Ups
  • 1x15 25 lbs.
  • 1x15 Bodyweight
  • 1x15 Bodyweight
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-23-2007, 07:31 PM   #134 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/23/07

Workout A-7

Warmup
Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x6 130 lbs.
  • 1x5 130 lbs.
  • 1x5 130 lbs.
  • 1x6 130 lbs.
  • 1x10 130 lbs.
Seated Cable Row
  • 1x5 160 lbs.
  • 1x5 160 lbs.
  • 1x5 160 lbs.
  • 1x5 160 lbs.
  • 1x5 160 lbs.
Superset
Dumbbell Shoulder Press
  • 1x5 100 lbs.
  • 1x5 100 lbs.
  • 1x5 100 lbs.
  • 1x5 100 lbs.
  • 1x7 100 lbs.
Wide Grip Lat Pulldown
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
Superset
Close Grip Bench Press
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
  • 1x5 155 lbs.
High Pull
  • 1x5 95 lbs.
  • 1x5 95 lbs.
  • 1x5 95 lbs.
  • 1x5 95 lbs.
  • 1x3 95 lbs.
*I ran out of time and had to skip the swiss ball crunches...
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-27-2007, 05:28 PM   #135 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/26/07

Workout B-7

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x10 185 lbs.
  • 1x10 185 lbs.
  • 1x10 185 lbs.
  • 1x10 185 lbs.
Straight Sets
Deadlift Shrugs
  • 1x10 175 lbs.
  • 1x10 175 lbs.
  • 1x10 175 lbs.
  • 1x10 185 lbs.
Supersets
Bulgarian Split Squats
  • 1x10 45 lbs.
  • 1x10 45 lbs.
  • 1x10 45 lbs.
  • 1x10 45 lbs.
Step Ups
  • 1x10 35 lbs.
  • 1x10 35 lbs.
  • 1x10 35 lbs.
  • 1x10 35 lbs.
Staright Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-27-2007, 05:33 PM   #136 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Got my new bike today....
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-30-2007, 05:37 PM   #137 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
04/30/07

Workout A-8

Warmup

Inside Out Stuff...

Superset
Dumbbell Incline Bench Press
  • 1x15 110 lbs.
  • 1x15 110 lbs.
  • 1x15 100 lbs.
Seated Cable Rows
  • 1x15 110 lbs.
  • 1x15 110 lbs.
  • 1x15 110 lbs.
Superset
Dumbbell Shoulder Press
  • 1x15 50 lbs.
  • 1x15 50 lbs.
  • 1x15 50 lbs.
Wide Grip Lat Pulldown
  • 1x15 110 lbs.
  • 1x15 110 lbs.
  • 1x15 110 lbs.
Superset
Close Grip Bench Press
  • 1x15 100 lbs.
  • 1x15 100 lbs.
  • 1x15 95 lbs.
High Pull
  • 1x15 65 lbs.
  • 1x15 65 lbs.
  • 1x15 65 lbs.
Straight Sets
Swiss Ball Crunches
  • 1x15 Bodyweight + 45 lbs.
  • 1x15 Bodyweight + 45 lbs.
  • 1x15 Bodyweight + 45 lbs.
duffeymt is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-07-2007, 08:00 AM   #138 (permalink)
duffeymt
Senior Member
 
duffeymt's Avatar
 
Join Date: Sep 2006
Location: Chicago, IL
Posts: 378
Default
Hypertrophy 1
05/04/07

Workout B-8

Warmup

Magnificent Mobility Stuff...

Straight Sets
Squats
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
Straight Sets
Deadlifts
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
  • 1x5 225 lbs.
Supersets
Bulgarian Split Squats
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
  • 1x5 80 lbs.
Step Ups
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
  • 1x5 70 lbs.
Straight Sets
Reverse Crunches
  • 1x15 Bodyweight
  • 1x15 Bodyweight
  • 1x15 Bodyweight
duffeymt is offline  
Digg this Post!Add Post to del.icio.us