What a week, I feel like I've been run over by a train. If I can make it through these last two finals, I can make it through anything. Soon, working out and dieting will be all that needs to be worried about. With this week, I am about 2 months out from my next contest on July, 6th.
Sunday, 5/5/02 - Shoulders and Calves
Today was a very difficult day for working out because of the funeral and a need to study more. I've been studying nonstop for the past two weeks. That is difficult in itself, not to mention the other events. My back was good and sore yesterday, but today it is feeling a little bit better.
We started with side lateral dumbbell raises as a warm-up exercise. I started out light, 10 lb. dumbbells, for a set of 15 reps. The next warm-up set was with 15 lb. dumbbells for a set of 15 more reps. Finally, the last warm-up set was with 20 lb. dumbbells for another set of 15 reps. My shoulders were good and warm-up, a little pre-exhausted, but ready to go, nonetheless. We did behind-the-neck press as the next exercise, starting at 185 lbs. for a set of 10 reps. I think that I may have done a couple too many because I felt weak on the next set of 205 lbs., which I did a set of 6 with. Picking up where we left off at side lateral raises, I grabbed a pair of 35's and did a set of 15 reps. Feeling strong after that set, I went with 40's for a final set of 10 reps.
Up next was a change in the workout. We were still doing side lateral raises, but we switched up to doing triple drop sets with 20, 15, and 10 lb. dumbbells for 10 reps at each weight. We did two rounds total, but that was plenty. Let me tell you, that was a burn like no other. I felt like such a little bitch when I could barely pick up the 10 lb. dumbbells for a set of 10 reps. After the first set, my eyes were literally watering and my hearing was gone in my left ear. This kind of thing is normal on a quad workout, but not a shoulder workout. We still had some work left after running through those sets. Rear delt work on the T-bar pad was next. We started at 40's for a set of 15 reps. Since I was able to get 15 reps, I went up to 45's for a set of 12. I was pretty happy with that weight, so I stayed there and did a third set for 12 reps. To end this shoulder episode, we went back to the dumbbell rack to do some front dumbbell raises. I grabbed some 30's and did a set of 10 reps, each arm. That felt challenging, but not heavy enough, so I went with 35's for my last set, and I got it for another set of 10 reps. I still was not done because calves were still in my future for this workout.
I warmed up doing standing calf raise using only my bodyweight for two set of 20 reps. I started the real workout doing 135 lbs. 20 reps. I did 20 more reps, this time using 225 lbs. Another jump took me to 315 lbs. for a set of 20 reps, again. Finally, my last set was with 405 lbs. for a set of 10 reps. So far, my calves felt pretty good, but I could tell already that the rest of the workout was going to be a good one. Next, I did seated calf raise, starting at 135 lbs. for a set of 20 reps. I increased up to 225 lbs. for a set of 20 more reps. The weight was getting really difficult at this point. For the last two sets, I went back down to 135 lbs. for sets of 20 reps each. The final exercise of the day was calf raise on the leg press machine. I loaded on 315 lbs. for my first set of 20 reps. Next, I went up a plate on each side to 405 lbs. for a set of 20 more reps. Finally, my last set was with 495 lbs. for a set of 20 reps.
Monday, 5/6/02 - Hamstrings
Today marks the two month mark until my next contest for the Junior Georgia title. My shoulders were finally a little sore today, definitely something different than the norm. My calves were blistered too; I had to walk on my heels all day long. Phano sat out this workout due to his continued knee injury.
Lying leg curl was our beginning exercise, this time with our feet apart. I started out at 60 lbs. for a set of 15 light reps. Next, I did another set of 15 reps, this time with 100 lbs. My next was again for 15 reps using 130 lbs. I broke the trend with my next set using 160 lbs. for a set of 10 reps. I really needed to get some sleep; I could tell that my strength and endurance were both suffering. My work set was only done with 170 lbs. (pretty weak) for a set of 8 tough reps.
Old faithful, straight-leg deadlifts were the next exercise. I started out with 135 lbs. for a set of 15 reps and then again for a set of 8 reps. I went up by the plate to 225 lbs. for a set of 10 easy reps. I was a little pessimistic about my work set with 315 because, up to this point, I have been feeling a little less than average. However, I was still able to get 15 reps to complete the exercise. I went back to lying leg curl to finish of my hamstrings, this time with feet together. I started out at 120 lbs. for a set of 15 not-so-easy reps. I could barely feel my hamstrings at this point; I had definitely worn them out. For my final set, I went with 150 lbs. for a set of 12 rough reps to end this workout.
Tuesday, 5/7/02 - Off Day
Although the workout was not very good yesterday, I still managed to get really sore. I knew that I would get at least a little sore, judging on how my hamstrings felt after the workout. My last final is tomorrow, one day later than everyone else due my situation this weekend, so I spent all day studying for tomorrow morning.
Wednesday, 5/8/02 - Arms
I feel great now that this semester is over!! My final was pretty easy this morning, and afterwards, I could not even go back to sleep. I felt like the world had been lifted off of my shoulders, now that I had a little time to take a breather, but not too long because next Wednesday, I start class all over again! However, we have no time to worry about that because today is going to be a great arm workout. For a change, we went to the gym at night, around 9 pm. There is really no need in trying to workout early if we can't. Although it is kind of late, it's summer, and I have all day to eat and rest.
First off, we did barbell preacher curl using the reverse, vertical side. We started out with 70 lbs. for a set of 15 warm-up reps and then 15 more reps using the same weight. Next, I went up to 90 lbs. for a set of 10 reps. My biceps already had an awesome pump after the second set using 70 lbs. Feeling exhausted already, I did 100 lbs. for only 7 reps. Dumbbell preacher curls were up following barbell preachers. I began with a 45 for a set of 10 reps. That weight was pretty damn heavy, so I stayed with it and did another set of 10 reps with the same weight.
For a little change, we did standing alternating dumbbells next. I started at 45's again for a set of 10 more reps, each arm. The weight felt kind of light, so I increased up to 50's for a set of 8 reps. What a pump, my biceps felt like they were going to pop out. To keep this pump going, we added in some standing barbell cable curls. I started with 120 lbs. for a set of 10 reps. My strength was lacking on this exercise, so I stayed at that weight and did one more set for 9 reps. To finish up this half of the workout, we did standing dumbbell hammer curls using 35 lb. dumbbells for two sets of 8 reps, each arm.
For triceps, we started out with; you guessed it, dips for two sets of 15 warm-up weights. Leaving dips behind, we went over to the cables for supinated pushdowns. For starters, I went with 150 lbs. for a set of 15 easy reps. Next, I went for 200 lbs. for a set of 12 reps. Although this was the same as last week, I didn't really care because as tired as I was, that was pretty good. Next, we did one-arm overhead extensions. I chose to begin with a 35 lb. dumbbell for a set of 12 reps. The weight felt pretty light, but my endurance was just about shot. For my last set, I grabbed a 40 and did it 10 times with a little assistance. The last exercise of the workout was close-grip bench. This was going to be interesting with a power movement this late in the workout. I loaded on 225 lbs. for my first set, and did it 10 times. The second, and final set, was with 275 lbs. for a set of 5 reps. This was a real improvement from last week!
Thursday, 5/9/02 - Quads
Another late workout was in store for us again, which was fine by me because that meant that the gym population would be at a low. Phano finally felt a little better, so he decided to give leg training a whirl. However, he had to pull out early to avoid doing too much on his first day back. He still stayed in the gym for a little moral support as I pushed on through the workout.
We warmed-up, like we always do, on the bike and then stretched out on the mat for a couple of minutes. After getting good and loose, we headed over to the leg extension to continue warming up. First, I started at 60 lbs. for an easy set of 20 reps. Next, I went with 100 lbs. for a set of 15 reps. So far, my quads were feeling good; they had recovered nicely from the last thrashing. My last "warm-up" set was with 180 lbs. for a set of 10 reps. Up next…you guessed it, time for squats. I started with 135 lbs. and did it 15 times. No problem so far, but the weight was still really light. 225 was the next stop for another set of 15 reps. Not too bad, 275 lbs. was loaded for the next set, and I did it for 10 easy reps. For the first set of 315, I did 10 reps. From there, I went up to 365 lbs. as an intermediate step on my way to 405. I did that weight for a set of 6. Fortunately, I felt like I still had enough to go up one more time. I topped out at 405 lbs. and did one more set of 6 reps. Of course, there was still one more obstacle, a drop set with 315 lbs., which I got for a set of 10. Wow, after getting that initial "hell" workout last week, my legs were feeling really good, worn out, but good nonetheless. This is when Phano pulled out in order to prevent over doing his knee.
This time, hack squats (instead of leg extensions) were next in the line of exercises. I started out with the same weight as last week, 315 lbs. and got it 12 times. My second, and last set, was with 405 lbs. (again, like last week), but unlike last week, I got it 7 times instead of 6. Now it was time for leg extensions. After making a pathetic attempt to walk correctly over to the machine, I loaded 120 lbs. and did it 15 times. The next set was for 12 reps, this time using 150 lbs. Feeling pretty satisfied with this weight, I stayed at 150 and did one more set of 15. The biggest pain in my ass was next, walking lunges. Doing this exercise at the end really humbles a person! Like last week, I did two sets of 60 steps, each leg.
Friday, 5/10/02 - Chest and Abs
Fortunately, the pain has not hit me hard yet, but it is only a matter of time. You really have to be a glutton for punishment to do quad workouts like that. If you aren't, you can kiss your ass goodbye! Enough of that, let's get into this workout!
Following the warm-up on the bike, we started out with sit-ups, as usual. After the two preliminary sets of full sit-ups using only bodyweight, we skipped over the 25 and went straight to the 45 lb. plate. At that weight, we did two more sets of 20 reps per set. We skipped bench crunches and went straight for the kill, flat bench barbell press. This was something new, but I was looking forward to it.
I started out with a light 135 for a set of 15 reps. Next, I jumped to 185 and did a set of 10 there. Feeling pretty strong, I continued to go up, this time to 225 and got an easy set of 8 reps. The next bump-in-the-road was 275, which I knocked out 6 reps with. Finally, for my work set, I loaded on 315 lbs. and did one set of 6 reps; not too bad for the first time starting off with this exercise in a while. Keeping the same movement, we moved on to doing flat bench dumbbell presses as our next exercise. I started out using 110's for my initial set of 10 reps. Feeling confident, I moved down the line to 115's, and did that for a final set of 8 reps. That was heavy as hell, but my chest had an awesome pump afterwards!
Still on the flat bench, we progressed to flat bench dumbbell flys as our next movement. I began with a pair of 80's for my first set, squeezing out 9 reps. I felt strong, but not strong enough to go up in weight. I stayed there and did my last set 8 times. Wow, what a pump, I didn't see how I would have the strength to endure the next exercise. After making our way over the bench we needed, I loaded on 185 lbs. onto the incline bench barbell. Even though I could barely feel my chest muscles, I managed to push out 10 reps at this weight. Feeling slightly worthless, I went with 205 for my second set and got a humbling 6 reps. To put an end to yet another workout, we ended with cables. I began 10 lbs heavier than last week with 80 lbs. for a set of 15 reps. This was not enough weight, so I ended with 90 lbs. for a set of 10 tough reps.
Saturday, 5/11/02 - Off Day
I really needed this day off; my body was feeling like it was going to shut down on me. I still can't get very quality sleep. I guess I haven't been able to slow down from the heavy-loaded semester that I had. My jugs were sore as hell today, along with my quads. Luckily, today was a good day to relax, and I did just that.
Sunday: Shoulders and Calves
Side Lateral Raises: 10 x 15, 15 x 15, 20 x 15
Behind the Neck Press: 185 x 10, 205 x 6
Side Lateral Raises: 35 x 15, 40 x 10
Triple Drop Sets (Side Lateral Raises): 20, 15, 10 x 10, 20, 15, 10 x 10
Rear Delts (T-Bar): 40 x 15, 45 x 12, 45 x 12
Front Raises: 30 x 10, 35 x 10
Standing Calf Raise: 20, 20
Standing Calf Raise (Smith Machine): 135 x 20, 225 x 20, 315 x 20, 405 x 10
Seated Calf Raise: 135 x 20, 225 x 20, 135 x 20, 135 x 20
Leg Press Calf Raise: 315 x 20, 405 x 20, 495 x 12
Lying Leg Curl (feet apart): 60 x 15, 100 x 15, 130 x 15, 160 x 10, 170 x 8
Straight-Leg Deadlifts: 135 x 15, 135 x 8, 225 x 10, 315 x 15
Lying Leg Curl (feet together): 120 x 15, 150 x 12
Barbell Preacher Curl: 70 x 15, 70 x 15, 90 x 10, 100 x 7
Dumbbell Preacher Curl: 45 x 10, 45 x 10
Alternating Dumbbell Curl: 45 x 10, 50 x 8
Barbell Cable Curl: 120 x 10, 120 x 9
Hammer Preacher Curl: 35 x 8, 35 x 8
Dips: 15, 15
Supinated Pushdowns: 150 x 15, 200 x 15
One-arm Overhead Extensions: 35 x 12, 40 x 10
Close-grip Bench Press: 225 x 10, 275 x 5
Leg Extensions: 60 x 20, 100 x 15, 180 x 10
Squats: 135 x 15, 225 x 15, 275 x 10, 315 x 10, 365 x 6, 405 x 6, 315 x 10
Hack Squats: 315 x 12, 405 x 7
Leg Extension: 120 x 15, 150 x 12, 150 x 12
Lunges: 60, 60 steps
Friday: Chest and Abs
Sit-ups: 20, 20, 45 x 20, 45 x 20
Flat Barbell Press: 135 x 15, 185 x 10, 225 x 8, 275 x 6, 315 x 6
Flat Dumbbell Bench Press: 110 x 10, 115 x 8
Flat Bench Flyes: 80 x 9, 80 x 8
Incline Barbell Press: 185 x 10, 205 x 6
Cables: 80 x 15, 90 x 10