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Old 08-22-2007, 07:00 AM   #301 (permalink)
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New Rules of Lifting

Running 8/19/07

1/4 Mile Intervals:

1/2 mile warm-up: 4:42 (1 min rest)
1st Quarter: 1:54 (2 min rest)
2nd Quarter: 2:06 (3 min rest)
3rd Quarter: 2:05 (3 min rest)
4th Quarter: 2:05

Notes:
This kicked my butt. I obviously went out a little too fast on the 1st interval. I'd like to keep doing this workout for a while (time permitting). We'll see how it goes. My goal is to get each interval under 2 minutes, then add an interval and/or reduce my rest periods. Should be fun!
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Old 08-22-2007, 07:08 AM   #302 (permalink)
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New Rules of Lifting

Hypertrophy II: Workout B-1 8/21/07

*90 seconds rest between sets

Snatch Grip Deadlift
185x5x6

Superset
Static Lunge
100x5x6 (each leg)
Step-ups
100x5x6 (each leg)

Incline Reverse Crunch
BWx3x12

Notes:
I'm finally all caught up with my updates... for now.
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Old 08-22-2007, 08:08 AM   #303 (permalink)
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so many workouts *head explodes*
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Old 08-22-2007, 04:04 PM   #304 (permalink)
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Dude! Where ya been? How's the kiddo?
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Old 08-23-2007, 08:36 PM   #305 (permalink)
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Quote:
Originally Posted by gobbla View Post
so many workouts *head explodes*
I know, I know... It was a drive-by logging.

Quote:
Originally Posted by twinsavsvikingsfan View Post
Dude! Where ya been? How's the kiddo?
Just busy with the whole dad thing, man. Hallie's doing great. Thanks for asking. We're heading to Detroit in the morning to see the family. 1st road trip with a baby... should be interesting.
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Old 08-23-2007, 08:40 PM   #306 (permalink)
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Impressive weight on the step ups!
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Old 08-23-2007, 08:43 PM   #307 (permalink)
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New Rules of Lifting

Hypertrophy II: Workout C-1 8/23/07

*60 seconds rest between sets

Close-Grip Lat Pulldown
137.5 lbs 2x12, 125 lbs 1x10
Barbell Shoulder Press
70 lbs 3x12

Wide-Grip Lat Pulldown
88.5 lbs 1x12, 100 lbs 2x12
Dumbell Chek Press
50 lbs 1x12, 40 lbs 2x12

Dumbell Hammer Curls
25 lbs 3x12 (each arm)

Upper Body Russian Twist
SKIPPED

Notes:
Shoulder-centric exercises have not been a focus of one of my workouts in a long time, so this one was pretty rough. The Chek Presses were much harder than anticipated... and pretty much depleted me for those big bad curls.
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Old 08-23-2007, 08:43 PM   #308 (permalink)
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Quote:
Originally Posted by lance02 View Post
Impressive weight on the step ups!

Thanks, Lance!
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Old 08-24-2007, 12:20 AM   #309 (permalink)
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Good to see you back!
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Old 08-24-2007, 05:14 AM   #310 (permalink)
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Quote:
Originally Posted by jruck37 View Post


Just busy with the whole dad thing, man. Hallie's doing great. Thanks for asking. We're heading to Detroit in the morning to see the family. 1st road trip with a baby... should be interesting.
Have fun! I hope she sleeps the whole way!
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Old 08-27-2007, 09:05 PM   #311 (permalink)
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Jamie, hope the road trip was a success!

Hey - intervals!!!!
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Old 09-10-2007, 05:49 PM   #312 (permalink)
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Here comes my bi-weekly update.









Prepare for workout overload...
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Old 09-10-2007, 05:53 PM   #313 (permalink)
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New Rules of Lifting

Running 8/25/07

Distance: 2.44 Miles
Time: 23:15
Pace: 9:31/mile

Notes:
This was in my mom's neighborhood in Michigan. Nice change of scenery.
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Old 09-10-2007, 05:57 PM   #314 (permalink)
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New Rules of Lifting

Hypertrophy II: Workout A-2 8/27/07

*30 seconds rest between sets

Superset 1
Barbell Reverse Grip Bent Over Row:
50x25, 50x25
Barbell Bench Press:
65x25, 75x25

Superset 2
Wide Grip Cable Seated Row:
50x25, 50x25
Dumbell Incline Bench (Palms facing eachother):
50x25, 50x25

Swiss-Ball Crunches:
BW+65 3x12

Notes:
25 rep sets suck... especially when they force me to break out the pink dumbells for Incline bench.
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Old 09-10-2007, 06:02 PM   #315 (permalink)
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New Rules of Lifting

Hypertrophy II: Workout B-2 8/30/07

*90 seconds rest between sets

Snatch Grip Deadlift
205x3, 205x3, 215x3, 225x3, 245x3, 245x3

Superset
Static Lunge
110x3, 120x3, 120x3, 120x3, 130x3, 130x3 (each leg)
Step-ups
110x3, 120x3, 120x3, 120x3, 130x3, 130x3 (each leg)

Incline Reverse Crunch
BWx3x12

Notes:
I liked this. Heavy is more fun than light.
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Old 09-10-2007, 06:21 PM   #316 (permalink)
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Post whore! :p

Glad to see you're still at it. Hope the little one is growing up strong and healthy... and she's letting you get some sleep at night!
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Old 09-10-2007, 06:24 PM   #317 (permalink)
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New Rules of Lifting

Hypertrophy II: Workout C-2 9/4/07

*60 seconds rest between sets

Close-Grip Chin-up
BWx3x6, BWx3x3 (plus 3 negatives each set)
Barbell Shoulder Press
95x6, 105x[6,6,4], 95x6

Wide-Grip Lat Pulldown
125x5x6
Dumbell Chek Press
70x5x6

Dumbell Hammer Curls
35x5x6 (each arm)

Upper Body Russian Twist
SKIPPED
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Old 09-10-2007, 06:25 PM   #318 (permalink)
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