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Jul 28
2010
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HJ TRAINING LOG - JULY 28TH, 2010Posted by heavyjay in Training Log |
No training today
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Jul 27
2010
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HJ TRAINING LOG - JULY 27TH, 2010Posted by heavyjay in Training Log |
No run logged today
Back / Bicep Workout at Golds Gym Regina North
Stiff Legged Deadlifts - 1 set of 135 lbs, 2 sets of 185 lbs - reps 10, 10, 10
Wide Grip Seated Rows - 3 sets of 140 lbs, 150 lbs, 160 lbs - reps - 12, 11, 10
Chin Assist Pullups - 3 sets of 190 lbs Counterweight - reps - 10, 10, 10
Chin Assist Chinups - 3 sets of 190 lbs Counterweight - reps - 10, 10, 10
Hammer Curls - 3 sets of 30 lbs, 32.5 lbs, 35 lbs - reps - 10, 10, 10
EZ - Bar Curls - 3 sets of 40 lbs, 50 lbs, 60 lbs - reps - 10, 10, 10 (Super-setted with Straight Arm Lat Pull downs)
Straight Arm Lat Pull Downs - 3 sets of 60 lbs - reps - 10, 10, 10 (Supersetted with EZ - Bar Curls)
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Jul 26
2010
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HJ TRAINING LOG - JULY 26TH, 2010Posted by heavyjay in Training Log |
No training today
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Jul 25
2010
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HJ TRAINING LOG - JULY 25TH, 2010Posted by heavyjay in Training Log |
Ran 1.65 miles on 07/25/10 at 20:40
Time = 18:07
Pace = 10:55 per mile
Calories burned = 389
Ran 1.5 miles on 07/25/10 at 21:06
Time = 16:35
Pace = 11:02 per mile
Calories burned = 352
Total miles for the day is 3.15 miles
Total time running = 34:42
Total calories burned = 741
Chest / Tricep Workout at Golds Gym Regina North
Regular bench press - 3 sets of 135 lbs, 185 lbs, 225 lbs - reps - 12, 11, 6
Incline bench press - 3 sets of 115 lbs, 135 lbs, 155 lbs - reps - 12, 11, 10
Decline bench press - 3 sets of 135 lbs, 185 lbs, 225 lbs - reps - 12, 11, 7
Incline dumbbell fly - 3 sets of 30 lbs, 35 lbs, 40 lbs - reps - 10, 10, 10 (super-setted with bodyweight dips)
Bodyweight dips - 3 sets of BW - reps - 4, 3, 2 (super-setted with Incline dumbbell fly)
Tricep cable press down - 3 sets of 130 lbs, 140 lbs, 150 lbs (entire stack) - reps - 12, 11, 10
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Jul 24
2010
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HJ TRAINING LOG - JULY 24TH, 2010Posted by heavyjay in Training Log |
No formal training today.
Performed manual style labour all day, and went for a 2 hour hike.
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Jul 23
2010
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HJ TRAINING LOG - JULY 23RD, 2010Posted by heavyjay in Training Log |
Ran 2.66 miles on 07/23/10 at 23:56
Time = 30:07
Pace = 11:17
Calories burned = 625
Shoulder / Leg Day at Golds Gym Regina North
Overhead dumbbell press - 3 sets of 30 lbs, 35 lbs, 40 lbs - reps - 12, 11, 10
Behind the neck barbell press - 3 sets of 95 lbs - reps - 10, 10, 10
Dumbbell lateral raise - 3 sets of 15 lbs - reps - 10, 10, 10
Dumbbell front raise - 2 sets of 15 lbs, 1 set of 17.5 lbs - reps - 10, 10, 10
Reverse fly (Pec Dec) - 3 sets of 60 lbs, 70 lbs, 80 lbs - reps - 12, 11, 10
Dumbbell shrug - 3 sets of 80 lbs - reps - 10, 10, 10
BW Squats - 3 sets of BW - reps - 10, 10, 10 (tri-set with leg extensions and ham curls)
Leg extensions - 3 sets of 45 lbs - reps - 10, 10, 10 (tri-set with BW squats and Ham curls
Ham Curls - 3 sets of 35 lbs - reps - 10, 10, 10 (tri-set with BW squats and Leg extensions)
Calf raise - 3 sets of 45 lbs - reps - 10, 10, 10
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Jul 22
2010
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HJ TRAINING LOG - JULY 22ND, 2010Posted by heavyjay in Training Log |
No run logged today
Back / Bicep Workout at Golds Gym Regina North
Stiff Legged Deadlifts - 3 sets of 135 lbs, 185 lbs - reps - 10, 10, 10 ( last 2 sets at 185 lbs)
Wide Grip Seated Rows - 3 sets of 130 lbs, 140 lbs, 150 lbs - reps - 12, 11, 10
Chin Assist Pullups - 3 sets of 190 lbs Counterweight - reps - 10, 10, 10
Chin Assist Chinups - 3 sets of 190 lbs Counterweight - reps - 10, 10, 10
Hammer Curls - 3 sets of 25 lbs, 27.5 lbs, 30 lbs - reps - 10, 10, 10
EZ - Bar Curls - 3 sets of 50 lbs - reps - 12, 11, 10
Straight Arm Lat Pull downs - 3 sets of 60 lbs - reps - 10, 10, 10 ( Supersetted with EZ- Bar Curls)
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Jul 21
2010
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HJ TRAINING LOG - JULY 21ST, 2010Posted by heavyjay in Training Log |
No training today
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Jul 20
2010
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HJ TRAINING LOG - JULY 20TH, 2010Posted by heavyjay in Training Log |
Ran 2 miles on 07/20/10 at 23:29
Time = 22:49
Pace = 11:24 per mile
Calories burned = 468
Chest / Tricep Workout at Golds Gym Regina North
Regular Bench Press - 3 sets of 135 lbs, 155 lbs, 185 lbs - reps - 15, 13, 10
Incline Bench Press - 3 sets of 95 lbs, 115 lbs, 135 lbs - reps - 12, 11, 10
Decline Bench Press - 3 sets of 135 lbs, 155 lbs, 185 lbs - reps - 13, 11, 1o
Incline Dumbbell Fly - 3 sets of 30 lbs, 35 lbs, 40 lbs - reps - 12, 11, 10
Body weight Dips - 1 set of BW - reps - 1.5 ( failure )
Overhead Tricep Dumbbell Press - 3 sets of 40 lbs, 45 lbs, 50 lbs - reps - 12, 11, 10
Tricep Cable Press Down - 3 sets of 14o lbs, 150 lbs, 160 lbs (whole stack) - reps - 12, 11, 10
Shrugs - 2 sets of 70 lbs, 1 set of 75 lbs - reps - 10, 10, 10
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Jul 19
2010
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HJ TRAINING LOG - JULY 19TH, 2010Posted by heavyjay in Training Log |
No training today