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canadian_husker

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canadian_husker's workout log
« on: May 07, 2007, 12:02:49 AM »
ok here's goes nothing

i'm 6'2 230...my bodyfat should be lower than it is, but i'm working on that.

just moved to Edmonton, AB at the end of february and the new house doesn't have enough room for my bench so i had to suck it up and join a gym (which i usually can't stand). so i joined a rec center and if you go at the right times it's like having your own personal gym. lately there have not been more than 10 people there.

any questions or comments fire away...if anyone even reads this

i started on april 9th

here's my split now

Mon: Shoulders
Tue: Back
Wed: Chest
Thur: Biceps...this is basically a cardio day, but i threw in biceps
Fri: OFF
Sat: Legs, Back
Sun: Chest, Triceps

Abs 3-4 times a week
cardio 4-5 times a week
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canadian_husker

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Re: canadian_husker's workout log
« Reply #1 on: May 07, 2007, 12:05:36 AM »
Monday April 9th
---------------

Shoulders
----------
Lateral Raise 2 X warmup
DumbBell Press 4 X 12
Lateral Raise 3 X 15
Front Raise 3 X 10

this was done at home because Monday's i can't make it to the gym. wife has a class that night
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canadian_husker

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Re: canadian_husker's workout log
« Reply #2 on: May 07, 2007, 12:08:39 AM »
Tuesday April 10th
------------------

Back
-----
front pulldown 2 X warmup
seated cable row 3 X 8
barbell row 3 X 8
dumbbell row 3 X 8
front pulldown 3 X 8

abs 8 sets X 180 reps total

cardio 55min treadmill
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canadian_husker

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Re: canadian_husker's workout log
« Reply #3 on: May 07, 2007, 12:12:03 AM »
Wednesday April 11th
---------------------

Chest
------
Bench Press 4 X 8
Dumbbell Press 3 X 8
Pec Deck Flye 3 X 8
Dumbbell Pullover 3 X 10

cardio 30min treadmill

-----------------------------------------


Thursday & Friday -- OFF

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canadian_husker

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Re: canadian_husker's workout log
« Reply #4 on: May 07, 2007, 12:15:11 AM »
Sat April 14th
-------------

Legs/Back
----------
Leg Press 2 X warmup
              5 X 8
Leg Extension 3 X 10
Stiff Leg Deadlift 3 X 10

Barbell Row 4 X 8
Front Pulldown 3 X 8
Reverse Grip Pulldown 3 X 10
Seated Cable Row 3 X 10

Cardio 15min treadmill
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canadian_husker

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Re: canadian_husker's workout log
« Reply #5 on: May 07, 2007, 12:18:34 AM »
Sun April 15th
--------------

Chest/Triceps
--------------
DumbBell Press 3 X 7
Incline D-Bell Press 3 X 6
Machine Press 4 X 8
Pec Deck Flye 3 X 8

CLose Grip Bench 4 X 8
Overhead Extension 3 X 8
Bench Dip 3 X 12

Cardio 35min treadmill

that was week 1...
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canadian_husker

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Re: canadian_husker's workout log
« Reply #6 on: May 07, 2007, 06:51:42 PM »
Mon April 16th
--------------

Shoulders
---------
Lateral Raise 2 X warmup
BarBell Press 3 X 8
Dumbbell Press 3 X 12
Lateral Raise 3 X 10
Lateral Press 3 X 25
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canadian_husker

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Re: canadian_husker's workout log
« Reply #7 on: May 07, 2007, 06:55:11 PM »
Tue April 17th
-------------

Back
-----
Front Pulldown 3 X 10
BarBell Row 5 X 8
Deadlift 4 X 8
Dumbbell ROw 3 X 5
Seated Cable Row 3 X 8

cardio 35 min treadmill


Wed April 18th
--------------
OFF

Thu April 19th - Sunday April 22nd out of town playing hockey....
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canadian_husker

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Re: canadian_husker's workout log
« Reply #8 on: May 07, 2007, 06:56:53 PM »
Mon April 23rd
-------------
Lateral Raise 2 X warmup
Standing Dumbbell Press 4 X 12
Lateral Raise 3 X 15
Front Raise 3 X 10

then life got in the way and i took a week off....
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canadian_husker

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Re: canadian_husker's workout log
« Reply #9 on: May 07, 2007, 07:00:08 PM »
Mon April 30th
--------------
finally back at it....

Shoulders
---------
Lateral Raise 2 X warmup
Standing Dumbbell Press 4 X 12
Lateral Raise 3 X 12
Front Raise 3 X 12



Tue May 1st
------------

Back
-----
Barbell Row 6 X 8
Deadlift 2 X 3
Seated Cable Row 3 X 8
Front Pulldown 3 X 8

 
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canadian_husker

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Re: canadian_husker's workout log
« Reply #10 on: May 07, 2007, 07:02:58 PM »
Wed May 2nd
-------------

Chest
------
Bench Press 4 X 8
                 4 X 4
Incline Dumbbell Press 4 X 8
Dumbbell Flye 3 X 8
Close Grip Dumbbell Press 3 X 8
Machine Press 5 X 8



Thu May 3rd
------------
OFF

i forgot to mark down my cardio. i am sure i did some, but obviously i wasn't as serious as i should have been or i would have remembered
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canadian_husker

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Re: canadian_husker's workout log
« Reply #11 on: May 07, 2007, 07:08:31 PM »
Friday May 4th
--------------

Biceps
------
Alternate Dumbbell Curl 4 X 8
Hammer Curl 3 X 8
Run the rack 1 giant set 8 + 6 + 4 + 4
Cable Curl 3 X 8 + 1 drop

Crunches 5sets X 150
Cardio 20 min treadmill



Saturday May 5th
-----------------

Legs/Back
----------
Front Pulldown 2 X warmup
Leg Press 2 X warmup
              4 X 8 + 2 drop sets
Leg Extension 3 X 10 + 1 drop set
Stiff Leg Deadlift 2 X 8

Barbell Row 5 X 8
                3 X 6
Front Pulldown 3 X 10
Seated Cable Row 4 X 8


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canadian_husker

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Re: canadian_husker's workout log
« Reply #12 on: May 07, 2007, 07:11:03 PM »
Sunday May 6th
----------------

Chest/Shoulders
----------------
Bench Press 10 X 10
Tricep Pressdown 3 X 10
Tricep Machine Press 3 X 10
Close Grip Dumbbell Press 3 X 8
Bench Dip 3 X 15

cardio 25 min treadmill
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canadian_husker

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Re: canadian_husker's workout log
« Reply #13 on: May 08, 2007, 09:29:15 PM »
Monday May 7th
----------------

Shoulders
---------
lateral raise 2 X warmup
dumbbell press 4 X 12
front raise 3 X 10
rear delt lateral 3 X 10


Monday May 8th
----------------

Back
----
close grip pulldown 1 X warmup
                          2 X 10
barbell row 5 X 8
deadlift 3 X 8
t-bar row 4 X 8
seated cable row 3 X 10
front pulldown 3 X 10

back is my favorite day right now. today felt awesome
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canadian_husker

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Re: canadian_husker's workout log
« Reply #14 on: May 09, 2007, 09:03:34 PM »
Wednesday May 9th
-------------------

Chest
------
Bench Press 2 X 10
                 4 X 6 +1 drop set
Dumbbell Press 2 X 7
Machine Press 4 X 8 + 1 drop set
Pec Deck Flye 3 X 10

Abs 4 sets X 120reps total
Cardio 30 min...400 cal burned according to the treadmill. but who knows if those are even accurate

overall a good workout.
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canadian_husker

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Re: canadian_husker's workout log
« Reply #15 on: May 20, 2007, 08:21:40 PM »
have not updated in a while. wouldn't want to let down my interested readers....reader....wel l whatever  :)

Thursday May 10th -- OFF
------------------

Friday May 11th
---------------

Biceps/Shoulders
----------------
barbell curls 4 X 8
hammer curls 3 X 8
dumbbell curls 2 giant sets 6 reps(drop weight 3 times - 24 reps total per set)

lateral raise 3 X 10
                2 giant sets 8 reps(drop weight 3 times for 6 reps - 26 reps total per set)
hammer curl / lateral raise (superset) 2 X 10

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canadian_husker

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Re: canadian_husker's workout log
« Reply #16 on: May 20, 2007, 08:28:25 PM »
decided to try and track the weights i use to better judge my progress. sometimes i forget what i use on the cable exercises....

dropped cardio for now. with the summer coming i'll be doing more outdoor stuff and i want to spend gym time concentrating on my lifting.


Saturday May 12th
------------------

Legs/Back
----------
Leg Press 2 X 10 (warmup 180lbs)
              4 X 8  (270,360,450,540) + 2 drop sets
Leg Extension 3 X 10 (130) + 1 drop
Stiff Leg Deadlift 2 X 8 (135)
BarBell Row 5 X 8 (135)
Deadlift 4 X 8 (135,135,155,175) ya i know that sucks, but i am slowly working on my lower back.
Close Grip Pulldown 3 X 10 (115)
Seated Cable Row 3 X 10 (115) + 1 drop

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canadian_husker

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Re: canadian_husker's workout log
« Reply #17 on: May 20, 2007, 08:33:45 PM »
Sunday May 13th
-----------------

Chest/Triceps
-------------
DumbBell Press 2 X warmup (40)
Bench Press 1 X warmup (135)
                 2 X 8 (185)
                 1 X 3 (205)
                 1 X 2 (225)   + 1 drop set 8reps (185)

Close Grip Bench 3 X 8 (135)
D-Bell Overhead Extension 3 X 9 (55,70,85)
Rope Pressdown 3 X 8 (40)
Close Grip Dumbbell Press  3 X 12 (35)
  -----> Dumbbell Flye 3 X 8 (35)       

Monday May 14th -- OFF
-----------------
                               
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canadian_husker

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Re: canadian_husker's workout log
« Reply #18 on: May 20, 2007, 08:46:43 PM »
Tuesday May 15th
------------------

Back/Shoulders
--------------
Front Pulldown 1 X 25 (warmup) (100)
                     3 X 8 (130)

Barbell Row     3 X 8 (135,185,185)
                    1 X 4 (205)

Deadlift          2 X 8 (185)
                    1 X 6 (205)
                    1 X 2 (225)

Smith Machine Press 3 X 10 (125) i added 10 pounds for the bar ?!?!?
Upright Row             3 X 10 (80)
Seated Cable Row     3 X 8 (130)
Close Grip Pulldown   3 X 8 (115)
Lateral Raise            2 X 10 (20,25) + 1 giant drop set 24reps total


Wednesday May 16th -- OFF
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canadian_husker

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Re: canadian_husker's workout log
« Reply #19 on: May 20, 2007, 09:03:05 PM »
Thursday May 17th
------------------

Chest/Biceps
-------------
DumbBell Press 1 X warmup (40)
Incline DumbBell Press 1 X 8 (55)
                              1 X 6 (70)
                              1 X 5 (85)

Bench Press    5 X 5 (185)
DumbBell Flye  2 X 6 (55) + 1 drop

Reverse BarBell Curl 3 X 10 (65)
Hammer Curl 3 X 10 (20,25,30) + 1 giant set 4 drops X 6 reps (24 reps total)
Cable Curl  3 X 8 (70)



Friday May 18th
---------------
Shoulders
---------
Lateral Raise 3 X 10 (15,20,25)
Smith Machine Press 3 X 8 (120)
DumbBell Shrug 3 X 10 (80,90,100)
Machine Press 4 X 8 (140)
Upright Row 3 X 8 (70)
Rear Delt Lateral 3 X 10 (20)

that's alot of sets for shoulders, but i was feeling energized that day
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canadian_husker

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Re: canadian_husker's workout log
« Reply #20 on: May 20, 2007, 09:07:44 PM »
Saturday May 19th
-------------------

Legs/Back
----------
Leg Press 2 X 10 warmup (180)
             5 X 6 (270,360,450,540,630)
Stiff Leg Deadlift 3 X 8 (115)
Bar Bell Row 4 X 6 (165,165,185,185)
Deadlift 2 X 8 (165)
Front Pulldown 4 X 8 (130)
Close Grip Pulldown 4 X 8 (130)
Straight Arm Pulldown 4 X 8 (70)
Seated Cable Row 5 X 8 (115)
DumbBell Pullover 4 X 8 (55)


took today (sunday may 20th) off......
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canadian_husker

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Re: canadian_husker's workout log
« Reply #21 on: May 22, 2007, 08:51:22 PM »
Monday May 21st
-----------------

Chest/Shoulders

Bench Press 2 X 8 (135)
                 5 X 5 (195) going to try 205 next week
DumbBell Flye 3 X 8 (35)

DumbBell Press 3 X 8 (50,60,70)
Lateral Raise    3 X 8 (20)
Rear Delt Laterals 4 X 10 (20)

Crunches 5 sets 120 reps total
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Re: canadian_husker's workout log
« Reply #22 on: May 23, 2007, 10:34:58 PM »
Tuesday May 22nd
------------------

OFF


Wednesday May 23rd
--------------------

Back/Biceps
-----------
Front Pulldown 2 X 10 (115)
                    2 X 8 (130)

BarBell Row     5 X 8 (135,135,155,155,155)
                    1 X 6 (175)
                    1 X 5 (185)

DumbBell Row 2 X 8 (70)
T-Bar Row      4 X 8 (110,110,125,125)
Close Grip Pulldown 4 X 8 (130)
Seated Cable Row 4 X 8 (130)
Hammer Curl 3 X 8 (30)

Cable Curl 8 X 8 (40)
Straight Arm Lat Pulldown 8 X 8 (115)
***superset***

too many sets, but i needed to burn off some steam.....we'll see how i feel tomorrow
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Re: canadian_husker's workout log
« Reply #23 on: May 26, 2007, 12:30:24 PM »
Thursday May 24th
-------------------
OFF



Friday May 25th
---------------

Chest/Shoulders
----------------
Pec Deck Flye 2 X 20
Incline DumbBell Press 3 X 8 (60,70,80)
Machine Press 5 X 8 (120,150,165,180,195)

Overhead DumbBell Press 3 X 8
Lateral Raise 3 X 8 (20)
Machine Press 4 X 8 (105,120,135,135)
Rear Delt Lateral 4 X 10 (25)

shoulders were draining.....but feel good today...
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canadian_husker

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Re: canadian_husker's workout log
« Reply #24 on: May 26, 2007, 09:09:05 PM »
Saturday May 26th
------------------

Back/Legs    so bagged i can't remember weights tonight for legs.....around the usual
----------
Leg Press                2 warmup sets X 10
                            5 working sets X 8 + 1 drop set X 12
Machine Press         6 sets X 6-8 reps + 2 drop sets X 15
Leg Extension          4 sets X 12 + one giant drop set (24 reps)     
Hamstring Curl         4 sets X 12

BarBell Row             4 sets X 8 (135,155,185,185)
                            1 set X 3 (205)
                            1 set X 1 (225)
                            2 more sets X 8 (135)
T-Bar Row              4 sets X 8 (90,90,110,135)
Straight Arm Pulldown 4 sets X 10 (115)
Seated Cable Row    3 sets X 8 (115)

Abs 7 sets X 275 reps total             

and now i am f'ing tired
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