TmCox Posted January 31, 2013 Share Posted January 31, 2013 Jumping Jacks 3 sets of 50 Jackknife push-ups 8 sets of 3 *did 3rd one of each set without the wall support Feet elevated push-ups 1 set of 18 1 set of 19 1 set of 23 *had feet up on the 3rd step of the stairway One arm side raises 3 sets of 10 on each arm *used my backpack, not sure how much it weighs.... maybe about 10lbs Tricep dips 3 sets of 10 *feet were elevated 5" above the height of my hands Quote Link to comment Share on other sites More sharing options...
MattM Posted January 31, 2013 Share Posted January 31, 2013 Not a bad first log haha. Whoever made the title is a genius for sure Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 1, 2013 Author Share Posted February 1, 2013 Warmup Foam rolling Leg swings (side & front) Fire hydrants Bodyweight squats Lunge stretch Dumbbell swings Deadlifts A few sets up to 185, then form work 95x10-15x3 Reverse hyper 30x10x3 Band-assisted chinups 3 sets of 10 Ez bar curls 1 set of 25lbs for 53 reps Coed volleyball championship game 30 min. Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 7, 2013 Author Share Posted February 7, 2013 02/05/13 Warm up: Light foam rolling Leg swings Fire hydrants Body weight squat Dumbbell swings Deep squats: 3 set of 10 with 65lbs Lunges: 3 sets of 12 each leg with 20lb dumbbells Glute hamstring raises: 1 set of 10 just body weight Manual hamstring curls: 2 sets of 6 reps each leg Crunches: 3 sets of 30 with 15 sec of rest Bicycle crunches: 6 sets of 15 reps to each side with 5 sec of rest Standing calf raises: 2 sets of 25 1 set to failure Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 7, 2013 Author Share Posted February 7, 2013 02/06/13 Warm up: Light foam rolling Jump rope 3 min Light dumbbell raises ('I', 'T','Y') 2 sets of 10 with 5lbs Pipe stretch 2 sets of 10 2 sets of 10 overhead squat (postural stretching) Overhead press with cambered bar: 5 reps at 20 lbs 5 reps at 30 lbs 3 reps at 40 lbs 3 reps at 50 lbs 1 failed rep at 60 lbs 2 successful reps at 60 lbs Push-ups: 3 sets to failure Dumbbell front raise: 3 sets of 12 reps with 12 lbs Dumbbell side raise: 2 sets of 12 reps with 12 lbs 1 set of 12 reps with manual resistance Band push downs: 2 sets of 10 regular grip with 2 sec lockout 2 sets of 10 hammer grip with 2 sec lockout Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 8, 2013 Author Share Posted February 8, 2013 (edited) Warmup: Foam Rolling (hips, upper & lower back) Leg Swings (side & front) Fire Hydrants Bodyweight Squat Lunge Stretch Dumbbell Swings: 15x10 25x10 30x10 40x10 45x15 GHR: BW+Red Bandx10x3 Cable Pulldown (plate weight recorded only): 90x10x3 -some assisted reps sets 2 & 3 Barbell Shrug (strict): 115x12x3 Rear Delt Raise w/Chains: 3 sets of 10 Chain Curl: 1 set of 20 reps Edited February 8, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2013 Author Share Posted February 20, 2013 02/15/13 Warmup: Box Jumps Jump Rope Light Foam Rolling Lunges Lateral Lunges Light Reverse Hyper (with swing): 1 set of 7 reps with 50lbs 1 set of 7 reps with 70lbs 1 set of 7 reps with 90lbs Jump Rope(double under): 1 set of 18 reps 3 sets of 15 reps Side Bends: 3 sets of 15 reps each side with 45lb dumbbell Rowing Crunches: 3 sets of 30 reps body weight Manual Side Neck: 3 sets of 10 each side Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2013 Author Share Posted February 20, 2013 (edited) 02/17/13 Warmup: 3 min jog 3 sets of 50 jumping jacks 2 sets of 10 body weight squats 2 sets of 10 dumbbell swings (15 lbs) 2 sets of 10 fire hydrants each leg 2 sets of 15 second lunge stretch each leg stairs(~20steps) 50 lbs dumbbell each hand 55 lbs dumbbell each hand 60 lbs dumbbell each hand Incline Sprints: (3 sets of 3)15 seconds on and 15 seconds off Backwards Incline Sprints: (3 sets of 3) 10 seconds on and 5 seconds off Edited February 20, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
MattM Posted February 20, 2013 Share Posted February 20, 2013 Finally updated the log, congrats! Quote Link to comment Share on other sites More sharing options...
TmCox Posted February 20, 2013 Author Share Posted February 20, 2013 02/17/13 No Warmup..... :/ Barbell Bench Press: 1 set of 5 reps with 45lbs 1 set of 5 reps with 55 lbs 1 set of 10 reps with 65 lbs Incline Bench Press: 3 sets of 10 reps with 45 lbs Seated Dips: 3 sets of 15 reps (Body weight) Rows(plate weight only): 3 sets of 12 reps with 90 lbs Cable Machine Pullovers: 1 set of 12 reps with 25 lbs 2 sets of 12 reps with 30 lbs Barbell Curls: 3 sets of 12 reps with 40 lbs 02/18/13 Warmup: 2 sets of 10 leg swings (front and side) 2 sets of 10 body weight squats 2 sets of 10 fire hydrants each leg 2 sets of 15 seconds lunge stretch each leg Front box squat: 45 lbs for 5 reps 65 lbs for 5 reps 95 lbs for 4 reps Barbell step ups: 1 set of 6 reps each leg at 95 lbs 2 sets of 6 reps each leg at 65 lbs *Seated calf raises(plate weight only): 3 sets of 12 reps with 90 lbs *Reverse calf raises: 3 sets of 12 reps with 25 lbs *Standing calf raises(plate weight only): 3 sets of 12 reps with 180 lbs *Done as a superset Quote Link to comment Share on other sites More sharing options...
TmCox Posted July 22, 2013 Author Share Posted July 22, 2013 Time to start logging again... Monday 7/15/13 Dumbbell Bench Press 10x10 15x10 20x10 25x10 (Rep PR) 20x10 15x10 Barbell Squat 45x10 65x10 85x10 105x10 85x10 65x10 Barbell Overhead Press 45x10 50x10 50x10 Barbell Deadlift 115x8x3 (Volume PR) Wednesday 7/17/13 Dumbbell Bench Press 10x10 15x3x8 Barbell Squat 45x10 75x2x8 Barbell Overhead Press 45x3x8 Barbell Deadlift 115x1x8 Friday 7/19/13 Dumbell Bench Press 10x10 15x3 20x3 25x3 35xmiss 25x5x3 (Volume PR) Barbell Squat 45x10 65x3 85x3 115x3x3 (Volume PR) -a little shallow, but not too bad Barbell Overhead Press 45x3 55x3x3 Barbell Deadlift 145x3x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted July 23, 2013 Author Share Posted July 23, 2013 Monday 7/22/13 Foam Rolling Jump Rope Shoulder Warmup Hamstring Stretches Dumbbell Bench Press 10x10 15x5 20x3 25x10x2 (Volume PR) Barbell Squat 45x10 65x5 85x3 105x5x2 105x1 (Volume PR) Barbell Overhead Press 45x5 55x6 45x12 Barbell Deadlift 115x10 Re-learning my technique and getting some small PR's in Quote Link to comment Share on other sites More sharing options...
MattM Posted July 25, 2013 Share Posted July 25, 2013 Hey! Glad to see you logging again! Quote Link to comment Share on other sites More sharing options...
TmCox Posted July 30, 2013 Author Share Posted July 30, 2013 Thanks! Friday 7/26/13 Dumbbell Bench Press 10x10 15x5 20x3 25x1 30x5x3 (Weight PR) Barbell Squat 45x10 65x5 85x3 115x5 (Rep PR) Barbell Overhead Press 45x5 60x3x3 (Weight PR, Rep PR, Volume PR) Barbell Deadlift 145x5x3 (Volume PR) Monday 7/29/13 Dumbbell Bench Press 10x10 15x5 20x3 25x1 30x6x3 (Rep PR, Volume PR) Barbell Squat 45x10 65x5 85x3 95x10x2 (Rep PR) 95x8 (Volume PR) -Had to cut the workout short at this point Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 4, 2013 Author Share Posted August 4, 2013 Friday 8/2/13 Warmup Barbell Overhead Press 45x5 45x5 50x3 60x2 60x3 60x4 (Rep PR) Light Activity Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 4, 2013 Author Share Posted August 4, 2013 Friday 8/3/13 *Forgot to add DB Stiff Leg Deadlift 25x10x2 -Felt something strange, and lots of leg soreness the next few days. Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 6, 2013 Author Share Posted August 6, 2013 Monday 8/5/13 Hamstring Warmup GHR BW x 20 x 3 (rest pause to 20 reps/set) Reverse Hyper 50 x 12 x 3 Dumbbell Bench Press 10x10 15x5 20x3 25x3 30x8x3 (Rep PR, Volume PR) Lat Pulldown 90x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 17, 2013 Author Share Posted August 17, 2013 8/15/13 Hamstring Warmup Trap Bar Deadlift 80x5x2 130x5 150x5 170x3x3 (Weight PR, Rep PR) Dumbbell Overhead Strict Press 12x5 15x5 20x10x3 (Weight PR, Rep PR) Band Triceps Extension Purple x 12 x 3 Bent Over Rear Delt Raise 10x12x3 Band Pullapart Red Thin x 12 x 3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 18, 2013 Author Share Posted August 18, 2013 Saturday 8/17/13 Hamstring Warmup Deep Squat 45x5 60x5 75x3 100x3x3 (Weight, Rep, Volume PR) Farmers Walk (weight per hand, no straps) 40 x 40ft 90 x 40ft 110 x 40ft 130 x 35ft (Weight PR, Rep/Distance PR) Log Clean 90x1 110x1 115x1x2 (Weight, Volume PR) 90x1 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 20, 2013 Author Share Posted August 20, 2013 Monday 8/19/13 Shoulder Warmup Bench Press 45x5 55x5 65x3 75x3 85x3x5 (Weight PR, Rep PR, Volume PR) Dumbbell One Arm Row 30x12 (Technical Rep PR) 35x12x2 (Technical Weight PR, Rep PR, & Volume PR) Arm Over Arm Prowler Pull 45 x 80ft x 2 (Technical Weight, Rep & Volume PR) Dumbbell Hammer Curl 20x10x3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 28, 2013 Author Share Posted August 28, 2013 Wednesday 8/21/13 Jump Rope Hamstring Warmup Leg Press 45x10 65x10 85x10 95x10 Dumbbell Lunges 20x12x2 15x12x1 Dumbbell Romanian Deadlift 12x10x1 15x10x2 Bodyweight Planks -three sets of 1 minute Bodyweight Calf Raise 66 reps in 1 minute 53 reps in 1 minute 75 reps in 1 minute Note: My legs were sore for 4+ days after this workout!!! Quote Link to comment Share on other sites More sharing options...
TmCox Posted August 28, 2013 Author Share Posted August 28, 2013 Monday 8/25/12 Lower Body Warmup Shoulder Warmup Bench Press 45x5 55x5 65x12 (Rep PR) Dumbbell Bench Press 25x10x3 Assisted Chinup BW-Purple Band x 10 x 3 Pullover 20x10x3 Dumbbell Curl 15x10x1 20x10x1 Gripper 3 sets of as many reps in 30 seconds Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2013 Author Share Posted September 3, 2013 Wednesday 8/27/13 Lower Body Warmup Deep Squat 45x5 55x5 65x3 75x12 Car Deadlift Apparatus 160x10x3 Prowler Pushes 135x80ftx3 Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2013 Author Share Posted September 3, 2013 (edited) Friday 8/29/13 Shoulder Warmup Dumbbell Overhead Press 15x10 25x10(Weight, Volume, Rep PR) Single Arm Dumbbell Press 31x1 Right arm(Technical Weight/Volume/Rep PR) 31xmissx3 Left arm 15x12 Left arm(Technical Weight/Volume/Rep PR) Rear and Lateral Raise Superset 11x12x3,11x12x3 Edited September 3, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
TmCox Posted September 3, 2013 Author Share Posted September 3, 2013 (edited) Saturday 8/30/13 Hamstring Warmup Deadlift 95x5 115x5 135x5 155x5x3 (Volume PR) Farmer Walk(weight per hand) 40x40 ft 90x180ft (Rep/Distance PR) Lat Pull Downs 50x17 50x13 50x11 Dumbbell Curl 10x30 Edited September 3, 2013 by TmCox Quote Link to comment Share on other sites More sharing options...
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