Raptor's Log

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RaptorMkII

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Well, new site, new log, new routine!


If any of you remember my previous log, I was doing a GVT program. Over the last few days, I've decided to drop it (crowded gym, and the high volume was getting on my nerves)

so, I'm starting with Legs:


Full Squats
135x10x1
185x10x1
225x8x1
275x8x1

Stiff Leg Dead Lifts
95x10x1
135x10x1
185x10x1

Standing Calf Raises
170x10x3


I intended to do abs as well, but I wound up helping/spotting two friends and one random guy, so I'll make it up tomorrow.

I'll keep updating regularly
 
no preamble (except for this)

I started out with some cardio after breakfast, then a couple hours later, I hit the weights:

Shoulders:

Arnold Press
1x30x10 (warmup)
3x45x8
-Superset with-
Lateral Raise
15x10x1 (warmup)
30x8x3

I went a tad easy on my shoulders (I'm still weary because of the shoulder pain the last two weeks), but no pain today. The super-setting kicked my shoulder's asses, so its all good.


Triceps:

V-Bar press down
100x12x1 (warmup)
140x8x3

Single arm pull down
30x10x1
50x8x1
40x8x2
(between the V-bars and the Arnold Presses, my tris were wasted by the end)


Biceps:

Seated hammer Curls
25x12x1 (warm up)
40x8x3

Strait bar curls
100x12x1
130x8x1
100x8x2

I dropped back down to 100 because I was having trouble holding onto the bar... Great forearm pump.


thats all for today.
 
Small update:

I did the practical part of my personal training test today.

While I was demonstrating the bench press (bar) I noticed that my shoulder started to hurt again.

It only seems to hurt when I use a bar, so I'm going to continue with DB's. The only problem is that the dumbbells only go up to 75lbs at school.

so, I'm going to have to find a way to hit my chest at the appropriate intensity, without hurting my shoulder. I think I'm going to experiment with different grip widths (see if a narrower grip is any better)

anyway thats all for today
 
9/26/07

AM Cardio: Elliptical, 30min


Legs

Full Squats
135x12x1
185x10x1
225x8x1 (damn this one was easy)
315x6x1 (this was fun, I scared the shit out of my roomie/spotter when I slid the third plate on each side, the felt good though)

Stiff Leg Dead Lift
135x12x1
185x10x3

I wanted to go for more, but the gym was starting to fill up

Calves
damnit, I realized after we left that I had forgotten them. I'll hit 'em DC-style next week :devil1:


Shoulders

Arnold Press
45x10x3
-Superset With-
Lateral Raise
25x10x3

I took it easy on these, my shoulder started to complain in the middle of my first set of lateral raises, so I decided to not go up in weight like I planed.
The supersetting and a controlled negative felt good though.



I'm pissed that I forgot my calf raises, but I'll make up for it next week. I think I should be okay if I warm my shoulders up more gradually, because it felt better by the second set.

I'm really pleased with my squats. I figure if I'm doing enough to scare my spotter (in his words "if you start to go down, I'm running the other way. I don't want that bar falling on me") then I'm right where I should be. And best of all, I didn't pull an AJ (no OOOFF from me! :D ).

I'll be back with Back and Tri's on Friday
 
9/28/07

To start off with, I was pissed that I forgot my Ipod.
No Metal to go with my Iron :(



Back:

Lat Pull Downs
160x8x4

Cable Rows
160x8x4

DB Rows
65x8x4

Back notes:
The Lat Pull Downs were too easy for my taste, definitely going up next week (now that I've figured out a good time to hit the gym on Fridays). The rows were pretty good. I'm going to use wider grip next time.

I've only got 3 more workouts before I max out the dumbbell selection at my gym, and I'm trying to think of what to do next. I'm planning on holding off on BB rows until I max out the cable machine (2 months, max. probably less). I'll probably bring in Dead Lifts to replace the DB rows.

Any suggestions?


Triceps

Dumbbell Skull Crushers
15x10x1
20x8x1
25x8x1
30x8x1

Tricep Push Downs (V-Bar)
100x10x1
120x8x3

Tricep notes:
Goddamn those skull crushers felt good! I'd like to say thanks to Yetta for helping me to remember them. I'm slightly pissed at the shitty numbers, but they'll change in a hurry (if I have anything to say about it :devil1: )

The pushdowns were good. I just wish the V-Bar was a bit smoother.
Blood and Iron mix right?


all in all, not bad workout, despite the lack of metal :headbange
 
this might come from out of left field...but, why don't you go heavier on your calves?
 
a couple of reasons;


I screwed my ankle up towards the end of last semester (Raises, in and of themselves didn't hurt, but walking down to the gym was a killer)

then my summer was chaotic (nature of my job, no two weeks are the same) so I had to play the gym by ear.


so, now that Ii'm healed up, and I have a schedule again, I'm going to hit my calves hard. starting next week I'm going back to DC raises.

I want to get back to where I was before I hurt my ankle (400lbs or so) by the time finals roll around (at least, I'd prefer Thanksgiving)
 
Hope the shoulder will be ok!
How much longer do you have til you can get your PT cert?
 
Thanks Sarah

I should have it by the end of October (hopefully)
 
10/1/07


Chest

DB Decline Press
65x10x1
70x8x3


DB Incline Press
45x10x1
60x8x3

Flies
30x10x1
45x8x3

Biceps

Seated Hammer Curls
30x10x1
45x8x3

Standing Strait Bar Curls
100x10x1
115x8x3

okay, thats it for today

I need to figure out how to do bar presses without my shoulder hurting (I'm going to experiment with grip widths next time), as I only have one more week before I top out the DB selection.
 
10/3/07

AM Cardio: Elliptical, 30min


Legs

Squats
195x10x1
235x8x1
285x8x1
325x8x1

SLDL's
145x10x1
165x8x1
195x8x1
215x8x1

Calf Raises
180x10x1
270x10x1
360x8x1
270x15x1 (DC Style)

Shoulders

Arnold Presses
35x10x1
50x8x1

-Superset with-

Lateral Raises
15x10x1
30x10x1


Everything felt pretty good today. I forgot to take my BuzzSaw pre-workout, and I can say I definitely felt a difference. Not a huge "I CANNA DO IT, I DON HAVE THE POWA" feeling, but still. so, for those of you who saw my review of it on that other site, this definitely reaffirms it. Great Product

Also, I've added 2 more days of cardio (T/TH)
 
Back

DB Row
60x10x1
75x8x3

well, I've topped out my gym's dumbbell selection, where to go from here? (I'm thinking of bringing in Dead Lifts, but I'm open to suggestions.)

Cable Row
120x10x1
170x8x3

Lat Pull Down
120x10x1
170x8x3

Triceps

Dumbbell Skull Crushers
20x10x1
30x8x3

somebody was hogging the 35's... oh well, at least I had an increase over-all from last week

Tricep Push Downs (V-Bar)
105x10x1
125x8x3
 
Goblin6 said:
Barbell rows would be my suggestion, deads are always good
Click to expand...


Thanks, I'll probably wind up doing both by the end of the month. Which ever one I don't start doing next week will get added in after I hit the full stack on the cable rows... GRRR... damn school gym

:wallbash:

:damnit: :triggerha
 
AM Cardio: Elliptical-30minutes

Chest

Decline DB Press
60x10x1
75x8x1
75x6x2

I will get to 8x3 next week

Incline DB Press
50x10x1
65x8x3

Flies
40x10x1
50x8x3

Biceps

Seated Hammer Curls
40x10x1
50x8x3

Standing Curls
100x10x1
125x8x3

No massive notes today. It pissed me off that I couldn't finish those last two sets of decline benches, but I also did some experimenting and figured out how to use a bar for my benching without my shoulder hurting :BP:

I remembered to bring my weight belt up here, so I'll be rockin' the Dead Lifts on friday :headbange
 
-WARNING: CAUSTIC LANGUAGE BELOW-











SHIT FUCK ASS BITCH FUCK SHIT SHIT SHIT FUCK!!!



whew... okay thats better now


well, I went to go and run, but when I got outside, I found that my Ipod wasn't working.

so, I made it to 10 minutes worth of cardio before complete boredom and frustration set in. When I got back up to my room, I tried resetting it again, and it now works. I think I may have to get a new one soon (eh, it did last me 2 and a half years)
 
10/12/07

God, what a miserable day, cold and rainy

Back

Dead Lift

(protracted warm-up, because I was frozen after walking to the gym, I won't bore you with the details)
185x10x1
225x8x1
275x8x1

You know its a good deadlifting day when your legs are bloody

Lat Pull-Down
130x10x1
180x8x3

Seated Row
130x10x1
180x8x3

Triceps

DB Skull Crushers (Prone)
25x10x1
35x8x3

I cut out the V-Bar push-downs because of time issues. damnit

anyway, thats all for now
 
Well, as some of you may know, I've been kinda sick lately (Strep, it kicks my ass every time)

so I skipped the gym yesterday, and I may be skipping it again tomorrow. It pisses me off, but as Goblin said, I should get myself better first, and worry about the gym later



on the brighter side, I got my Personal Trainer Certification:headbange
 
10/24/07

Its been roughly three weeks since I've had a leg workout (shit getting in the way, been sick... the usual crap). so, without further ado:

Legs

Squats

185x10x1
225x8x1
275x8x1
315x8x1

SLDL
135x10x1
185x8x2
225x8x1

Calf Raises
270x10x1
360x8x1
450x8x1
360 (DC Style: I had to dig deep, but I finished the set)

Shoulders

Lateral Raises
15x10x1
20x8x3
-Superset With-
Arnold Presses
30x10x1
50x8x3
 
Back

Dead Lifts
(long warm-up... again. why is it always cold on Fridays?)
185x10x1
225x8x1
275x8x1
315x2.5x1 (hit 1 rep fairly easily, stalled out on the second, got pissed and nailed the third)

Seated Cable Rows
150x10x1
180x8x3

Lat Pull-downs
150x10x1
180x8x3

I spent more time than I thought I was going to on the DL's (I didn't plan on going for the last set, but after the 275, I said "fuckit, I'm going for it). so I had to cut out the tricep work. I'll probably hit 'em tomorrow morning (along with some ab work and maybe cardio, depending on how I'm feeling)

All in all, great workout. I scared a girl on the ab machine next to me when I got pissed at the DL's. Apparently I growl.
 
10/29/07

AM Cardio: Treadmill (warm-up, HIIT, cool-down came to roughly 20 minutes)

Chest

Flat DB Press
60x10x1
75x8x3

Incline DB Press
50x10x1
65x8x3

Cable Crossovers
30(2x)x10x1
60x8x3
(note: I used a 4 second hold at the top and a 4 second stretch at the bottom of every rep)

Biceps

Standing Curl
120x10x1
135x8x3

Rope Hammer Curl
100x8x3
100 =>50 (burn out)


All in all, everything felt good today. I hope to be able to get a bar for my benching next week, and I think I'm going to keep the Crossovers, they felt pretty damn good.
 
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