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Jul 31
2010
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HJ TRAINING LOG - JULY 31ST, 2010Posted by heavyjay in Training Log |
No training today
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Jul 30
2010
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HJ TRAINING LOG - JULY 30TH, 2010Posted by heavyjay in Training Log |
No run logged today
Shoulder / Leg Day at Golds Gym Regina North
Behind the neck barbell press - 3 sets of 95 lbs - reps - 10, 10, 10 ( Supersetted with BW squats)
BW Squats - 3 sets of bodyweight - reps - 10, 10, 10
Overhead dumbbell press - 3 sets of 40 lbs, 42.5 lbs, 45 lbs - reps - 12, 11, 10 ( Supersetted with Leg Press)
Leg Press - 3 sets of 270 lbs, 360 lbs, 360 lbs - reps - 10, 10, 10
Dumbbell Lateral raise - 3 sets of 15 lbs - reps - 10, 10, 10 ( Supersetted with Dumbbell front raise)
Dumbbell front raise - 3 sets of 15 lbs - reps - 10, 10, 10
Reverse fly (Pec Dec) - 3 sets of 70 lbs, 80 lbs, 90 lbs - reps - 12, 11, 10 ( Supersetted with Dumbbell shrugs)
Dumbbell Shrugs - 3 sets of 80 lbs, 85 lbs, 85 lbs - reps - 10, 10, 10
Leg Extensions - 3 sets of 45 lbs, 70 lbs, 70 lbs - reps - 10, 10, 10 ( Supersetted with Ham curls)
Ham Curls - 3 sets of 45 lbs - reps - 10, 10, 10
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Jul 29
2010
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HJ TRAINING LOG - JULY 29TH, 2010Posted by heavyjay in Training Log |
No training today
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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)