Jerry's Log

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[Jerry]

Ok, I decided to join the club and post my workouts here.  Today:

Pullups:  6x5 BW

Dumbell BP:
2x10x80 aka 2 40lb bells
3x8x100

Dumbell MP:
3x4x40 each hand.  Arms were pretty pissed at me from the BP and pullups

Lat Pulldowns:
3x10x11 Using the machine with 11 plates

Tricep Pulldowns:
3x10x6.5  *I do this on the cable machine... not sure the weight.  I use 6 plates and a half one

Upright Rows:
3x10x6.5  *Same on this one... its a cross over machine so I swap back and forth between each set

[Dave]

Good, glad to see you posting your practices

[Jerry]

Dumbell Ascending SL DL Ladders
3x[1,2,3,4,5] 40lb each hand

Dumbell ALT Lunges
3x20 35lbs each hand, between each set of Ladders

Abdominal Machine
3x10  13 Plates

Back Extensions Machine
3x10 11 Plates

Leg Press Machine
3x8 11 Plates

The DL + Lunge circuit really whooped my a$... was a good day.

[Jerry]

Felt strong today, had lots of energy

Pullups:
3x5 Palms Out
2x5 Palms In

DB BP: *Between each set of pullups
3x10x90
2x10x100

DB Rows:
3x10x100

DB Shrugs *Between each set of Rows
3x10x100

UR Rows (CABLE):
3x10 6.5 Plates

Dips:  3x10

Tricep Pulldowns:
3x10 6.5 Plates

ALT DP MP:
2x10x30 *arms were burnt, stopped at 2

Feeling of strength quickly faded after leaving the gym, hope I don't have to pick up anything heavy... like the phone 

[Dave]

I'd like to suggest you drop the DB bench press for the db floor press. The extreme ROM working from the bench will screw your shoulders in the long term

[Jerry]

I'll give that a shot next time.  I was going to do 3 sets of 90 then 3 sets of 100 but that last press was really hard with the fifties so I settled for two.

While I was waiting for the pulldown machine I did 2 sets of MP but my arms were too burnt to do anymore.  I went with 35lbs instead of 40lbs like I did Monday because of fatigue.

[Jerry]

Swings 16k:
LR 1x30
10 Pushups
LR 1x25
10 Pushups
LR 1x20
10 Pushups
LR 1x15
10 Pushups

ALT LR Swing Ladders the rest of the way down:
LR 10,9,8,7,6,5,4,3,2,1  *No rest between... boy was I glad to get to 1
10 Pushups

Windmills 16k
LR 5x5

Squats 16k
5x10

Realized when I was in the chair writing this log that I did 290 total swings.  Immediately after I went downstairs and knocked out 10 more to round it out to 300 hehe  I mean come one... why stop at 290

[Dave]

good work

[Jerry]

You used to run us through that swing routine back in the day.

[Jerry]

DB FP:
3x10x80
2x10x100

DB MP:
2x5x40 LR
1x4x40 L
1x5x40 R

UR ROW (CABLE)
3x10 6.5 Plates

Did 3 sets of the following back to back:

DB ROW 1x10x100
DB Shrugs 1x10x100
DB Side Bends 1x10x100

Ab Machine:
3x10 13 Plates

Back Extensions:
3x10 11 Plates

Tricep Pulldowns:
3x10 6.5 Plates

[Dave]

How did the Floor presses feel?

Ab machine? WTF. I thought I taught you better than that. What type of exercise(s)

[Jerry]

Ran the 5k run for breast cancer this morning.

The FP felt good... was a little more challenging since its a slightly different ROM than the standard bench press.  The ab machine is just a pad that rests on your upper chest and you do crunches basically from and upright position.  It's quick, easy, and challenging... besides... I did some side bends with the DB's too hahaha  Give me a break

The back extension is pretty much the opposite of the ab machine.  The bar is on your back and you push it back, bending at the hips.  I like it basically because it stretches me out after I'm done.

[Dave]

do overhead pulls to crunches, tiwsting side to side with onlt butt on floor. Lower body goes one way, upper the other. Curl up to press. legs straight, both hands on bell at center of chest, curl up just enough to get shoulder blades off floor and at the same time push the bell away from your chest keeping the shoulders in and the angle is the same as what the sternum is pointing at.
try 40 secs of each w/ no break

[Jerry]

Ok, so I'm back from vacation... went to class last night, 10/23, so that counts for a little cardio at least hehe

Paul and I did 23 pullups and 2:00 min plank.  Time to get serious today though... trying to decide whether to hit the gym at lunch or the KB as soon as I get home.

[Jerry]

Went to class tonight so that makes for good cardio.  Here's my KB workout I knocked out before class started

MP Press Ladder with 20k
LR 1,2,3,4
4 Pullups
Another Ladder
LR 1,2,3,4
4 Pullups
Last round
L 1,2,3
R 1,2,3,4
4 Pullups

ALT Rows
5x10x20k
2 rounds of 4 Pullups

5 Pullups halfway through class