Herbey's S&P & Conditioning Log - Page 20

h7jb7sg1e · 06-15-2008, 08:57 PM

Sunday, June 15th, 2008

Weighted Stairs
14x (10:32.59)
14x (11:30.88)

Run
2 miles (35:00)

lots of water & chocolate

h7jb7sg1e · 06-16-2008, 04:32 PM

Monday, June 16th, 2008

--Circuit 1---

Pull-ups
8 x BW
Chin-up
3 x 3 x BW +70 ^time to increase the weight by 5 lbs

Wide Dips
12 x BW
Narrow Dips
3 x 2 x BW + 160 ^going to drop the weight to 90/135 and work on getting 5 solid reps with good speed then work my way up

Squats (Dip Belt)
8 x BW
2 x 8 x BW +160
2 x 4 x BW ^160 ^took a 3 minute breather on this one
^legs maybe tired from yesterday's cardio

--Circuit 2---

Headstrap Fit for Hercules (front & back)
2 x 8 x 25 ^ didn't do more weight or sets because I haven't done this one in a while
^should use my old toys regularly before I add new toys to the mix (thick dumbells and supersquats hip belt namely, but also considering a rolling thunder w/ olympic loading pin)

DB Shoulder Press
8 x 45 ea.
4 x 85 ea. ^ wanna hit 5 x 100 ea. by the end of the year

Seated DB Curl
3 x 55 ea.
3 x 60 ea. PR I think

^I use the format above because its easy to read. But assume its circuits, with 3 - 5 minutes rest between rounds. Added divider for clarity.

Note to self: Cooldown and stretch after training.

h7jb7sg1e · 06-17-2008, 06:15 PM

Tuesday, June 17th, 2008

Treadmill
20 minutes, 3 mph, incline 0 - 15

Elliptical Trainer
20 minutes, 7 - 10 kmph, level 0 - 15

h7jb7sg1e · 06-18-2008, 07:54 PM

Wednesday, June 18th, 2008

Two - Doubles Game - Handball

Bench Press
8 x 135
5 x 225
3 x 245
2 + 1 x 255 (spotter may have assisted on last rep)

Clean & Press
2 x 3 x 135
Clean & Push Press
2 x 3 x 155

Reverse grip EZ Curl
8 x Bar + 25
8 x Bar + 50
Preacher Curl
8 x Bar + 70
3 x Bar + 75 ^rapid drop in endurance

Skull Krushers + EZ Close-Grip Press
*Reverse Narrow
8 x Bar & 8 x Bar
*Wide
8 x Bar + 50 & 8 x Bar + 50
8 x Bar + 55 & 8 x Bar + 55

Treadmill
20 minutes, 3 mph, incline 0 - 15

Stepper
15 minutes, level 3 - 7

h7jb7sg1e · 06-21-2008, 12:03 PM

Thursday, June 19th, 2008

DB Lunge
8 x 25s
8 x 35s
8 x 45s

Lying Leg Curl
8 x 55
8 x 110
3 x 150

Dip Belt Squat
8 x 45
8 x 90
8 x 135
8 x 160
5 x 180

Recumbent Bike - cool down
5 minutes

Saturday, June 21st, 2008

Treadmill
20 min, 3.1 MPH, 0 - 15 incline

Stretching & Joint Rotations

BW Pull-ups
5
5
3

BW Dips
10
10
10

DB Shoulder Press
8 x 40s
6 x 80s
4 x 80s
4 x 80s

DB One-Arm Row
8 x 40s
8 x 80s
8 x 85s
8 x 90s

Reverse Preacher Curl
5 x Bar + 50
Preacher Curl
8 x Bar + 70
8 x Bar + 70

"Triangle" Pushdown
8 x 40
8 x 50
8 x 60

Treadmill - cool down
5 minutes, 3 MPH, 2 incline

h7jb7sg1e · 04:48 PM

Sunday, June 22nd, 2008

BW Stairs
14x...7:47...AVG BPM 131...MAX BPM 160...Kcal 079 *average pace
Weighted Stairs
14x...9:27...AVG BPM 166...MAX BPM 183...Kcal 146
14x...9:47...AVG BPM 169...MAX BPM 185...Kcal 156
BW Stairs
14x...3:17...AVG BPM 174...MAX BPM 184...Kcal 054 *maximum effort

good progress since last week, particularly on second set bought Polar F6 Heart Rate Monitor, going to use it especially for stairs, but other training too.

h7jb7sg1e · 06-23-2008, 04:48 PM

Monday, June 23rd 2008
Duration: 1:21:11
Calories: 1058 (40% Fat)
MAX BPM: 186
AVG BPM: 149

Treadmill
20 minutes, 3.1 MPH, 0 - 15 incline

BW Pull-ups
8x
Chin-ups
3 x 2 x BW + 70
^this should have been easy, possible sign of overtraining, next session +45 and higher reps

BW Wide Dips
12x
Dips
5 x BW + 90
2 x 1 x BW + 160
^forgot to lower the weight and go for higher reps, also using DBs instead of plates, not used to the balance

Dip Belt Squat
8 x BW + 90
2 x 8 x BW + 160
^ surprisingly balance for squats is far superior to dip balance when using dumbbells (its easier to keep balance on squats versus dips when using dumbells versus plates, vice versa)

DB Shoulder Press
8 x 70s
Incline Shoulder Press 1 (1 setting lower than shoulder press)
6 x 75s
Incline Shoulder Press 2 (2 setting lower than shoulder press)
6 x 75s

Seated DB Incline Curls
55 x 3, barely
^ overdoing this one, need to do chin-ups or curls but not both on same day

"Triangle" Pushdown
8 x 70
8 x 85
^go heavier next time

AB wheel from knees
10 reps
AB wheel from feet
4 x 0 (4 attempts 0 successful reps)
Plank
40 seconds

Recumbent Bike - cooldown
5 minutes, level 1 - 5

h7jb7sg1e · 06-24-2008, 04:32 PM

Tuesday, June 24th, 2008
Duration: 1:28:16
Calories: 991 (45% Fat)
MAX BPM: 166
AVG BPM: 143

Treadmil
20 minutes, 3.1 MPH, Incline 0 - 15
^from 0 - 10 incline I didn't even reach 130 BPM

Elliptical Trainer
20 minutes, 4.8 - 7.0 MPH?, Level 0 - 14
^level 10 and up was enough to get my heart rate up

Recumbent Bike
20 minutes, 90 - 102 RPM, Level 0 - 14
^level 7 and up is challenging

Upright Bike
20 minutes, 90 - 102 RPM, Level 0 - 12
^" " R-bike

Stretching
ridiculous hamstring flexibility after the above cardio.

PS
Skipped Stepper. Good time to go to the gym.

h7jb7sg1e · 06-25-2008, 04:29 PM

Wednesday, June 25th, 2008
Duration: 1:25:01
Calories: 922 (45% Fat)
MAX BPM: 168
AVG BPM: 140

Treadmil
20 minutes, 3.1 MPH, Incline 10 - 15

Recumbent Bike
20 minutes, 6.?? Miles, Level 7 - 14

Elliptical Trainer
20 minutes, 2.03 Miles, Levels 3 - 14

Upright Bike
6-minutes, ? Miles, Level 5 - 7

Stretching

^
Skipped Stepper again. Felt loss of energy towards end of workout. Note to self. I don't need to warm-up/cool down for each exercise. I should do light stretching and joint rotations between exercises as needed.

h7jb7sg1e · 06-26-2008, 08:55 PM

Thursday, June 26th, 2008
Duration: 1:10:41
Calories: 736 (50% Fat)
MAX BPM: 179
AVG BPM: 137

Pull-ups
8 x BW
Chin-ups
2 x 4 x BW + 45
2 x BW + 70

Wide Chest Dips
12 x BW
Narrow Triceps Dips
4 x BW + 135
3 x BW + 135
1 x BW + 135

Dip Belt Squats
8 x BW + 135
3 x 8 X BW + 160 very easy

Neck Work
8 x 25
8 x 27.5 easy

Lat Pulldown *Wide-grip, bar to chest, power version, full stop at end of rep
8 x 100
8 x 120
8 x 140
7 x 160

"Triangle" Pressdown (goes up to 190, would be nice to max out on this one day)
8 x 85
7 x 100
4 x 100

Rotator Cuff *Back Delt Raise
8 x 5 lbs
8 x 8 lbs

Peck Deck *Alternating 0 to 120 degrees each arm
8 x 100

Cable Fly *High to low
8 x 17.5 ea.

Stretching as needed. No cooldown, heart rate recovered very quickly on all machine exercises. Took about 45 seconds or less. Muscular fatigue wasn't a significant factor. I need to adjust the rep scheme on my chins/dips/squats. May switch to an endurance program.