Work Out

A chronology of my Work Outs here. This geek is trying to build some muscle. This journal is mostly for me. Although encouragement, comments, or opinions is nice.

2A-3A Work Outs

I started working out at the beginning of my 2A term, which was September 2001. That didn't last very long.

Basically I did a more general "complete upper body circuit". In retrospect that wasn't exactly the most optimal. I worked out about a month in 2A and about once a week through the 2A workterm. The exercise was good.

In 2B Work Outs lasted about two weeks. Mostly hampered by early closings at the PAC (10:30 PM), a late class schedule (until 5:30 PM), and the fact that I had no one to go with.

In 3A, I just didn't bother.

3B Work Outs

This term I changed my strategy to do two major muscle groups per Work Out (triceps and chest, back and biceps) per Work Out. Also changed to a more high intensity workout. Seems to be working. I have renewed optimism about working out this term.

Going with Dave and Shaun, who are considerably more hardcore than I. Dave disappeared about two weeks in.

September 8, 2003: 8:00 PM - 9:30 PM

All in all a great workout. First time back, and going to the gym on lots of sleep and lots of energy was great. Checked out CIF, as well as Good Life, settled on the PAC. Got to it with the free weights:

• Bench Press: 75(8), 80(8), 85(6)!
• Incline Bench Press: 55(6), 55(6), 60(4)
• Push-Up Bar: Can't do it.
• Flys: 40(8), 50(8), 60(8)!!
• Tricep Pulldowns: 50(8), 50(8), 60(6). Push harder next time.

All in all a great day. Lots of weight pulled. Gonna feel sore for weeks.

September 10, 2003: 10:15 PM - 11:15 PM

Somewhat energetic, it's only the third day of class. Went straight after ECON 101. Still sore from Monday's killer Work Out, in the pecs and triceps especially.

• Wide Grip Pull Downs: (missed it this week)
• Standing Row: 60(6), 70(6,4)
• Close Grip Pull Downs: 60(8), 70(6), 80(4)
• Long Pull: 70(7), 80(5), 90(3)
• Bicep Curls: 35(8,8,6), last set with bench

Lots of blisters. Need to remember to bring gloves. Biceps feel good. Note: Looking back at this one, needed to push a little harder. Biceps didn't feel too sore in the coming days.

September 11, 2003

Still sore from the mega workouts.

Bought and started eating protein powder (Prolab's Prowhey, $50 for a 5lb bucket). Also bought a shaker ($6.99). Chocolate flavour. Doesn't taste too bad, but leaves a bit to be desired. Eating about one scoop a day atleast, up to one and half on protein deficiency days, and two on Work Out days. Let's see where that takes me.

September 14, 2003

Downloaded MySportTraining for my Pocket PC? and gave it a shot for keeping track of workout related things. Not too bad, and lots of nice features, but impossibly time consuming to enter all the weights lifted (as well as write nice anecdotes and comments, etc). Definitely something to consider if if you're training professionally for something, but for me, I've opted to use this Ardant Wiki instead. And besides, why would I ever need to check what weight I lifted when on my Pocket PC??

September 15, 2003: 10:15 PM - 11:30 PM

Not as good a Work Out as last time. Just finished plugging away at the work term reports, so was awfully tired. Got about four hours of sleep the night before, and a two hour nap after a gruelling day. Didn't really feel up to it. Woke up in the morning and for once didn't feel sore. My pectorals were hurting all last week.

Jogged to gym: 10 minutes. After two reps of my first set my pectorals starting hurting again. Ouch. Couldn't get the full range of motion on the benches, nor the form. That set the tone for the rest of the day. I burned up the triceps instead, at the end.

• Bench Press: 85(F1)-75(4,4), 80(3)
• Incline Bench Press: 55(5,4), 60(F3)
• Push-Up Bar: Can't even support my own body weight now.
• Flys: 60(F1)-50(F1!)-40(F1!!)-30(3), and gave up.
• Tricep Pulldowns: 60(6,5,4,F3)-50(2F)-40(1)! Felt good.

Not too satisfying of a Work Out. Pecs hurt during, but not much after. Hit the triceps hard. That felt good. 60g protein. Yum. Set-up the Ardant Wiki Work Out entry for tracking my Work Outs.

September 18, 2003: 9:15 PM - 10:30 PM

Having missed the usual Wednesday Work Out due to labs and other assorted scheduling niceties, we went to the PAC on Thursday night. After a good night's sleep after Wednesday's 14 hour day, I was feeling fresh on Thursday.

• Wide Grip Pull Downs: 70(5,5), 80(5F)
• Standing Row: 70(6,5), 80(3)
• Close Grip Pull Downs: 70(6,5), 80(3)-70(2)
• Long Pull: 70(6,5), 80(3)-70(2)
• Bicep Curls: 30(8), 40(2,2F), ouch.
• Crunches: 3x10 with 10 pounds.

A good Work Out: limits tested and pushed. Great intensity. Of note, a lot of the pre-set weights are missing. Grrr. This makes things a little more difficult. It's quite disturbing when your usual weight isn't there. Quite sore the next day in the lower biceps. Just dandy the day after that. Looking forward to Monday.

September 22, 2003: 10:15 PM - 11:30 PM

Mondays are nasty. After an altogether rought weekend, and a rough start to the work day, this Work Out was not too bad. Form has improved on bench presses. Tricep pulldowns are solid again for the second week! Remembered to bring my gloves this time.

• Bench Press: 75(4,4), 80(2)-75(2)
• Incline Bench Press: 55(4), 50(4), 55(3)-50(2)
• Push-Up Bar: My arms started shaking halfway through one.
• Flys: 40(6,5,5). Tried afterwards with pulleys, just to see.
• Tricep Pulldowns: 60(6,6,5)! Solid. Push to 70 next week.

A reasonably good Work Out. Not too sore for the next few days at all, just a bit in the triceps. Need to push chest harder next week and squeeze out that extra rep.

September 25, 2003: 7:00 PM - 8:15 PM

I was tired (6 hours?), cranky (work load), angry (people), and sick (sneezing, nasty cough). Nevertheless, a pretty good Work Out. Maybe the anger helped. Keeping the level of the previous week, with some considerable form improvements. Very busy day, as we went earlier than normal. Making good progress!

• Wide Grip Pull Downs: 70(6,5), 80(3)-70(2)
• Standing Row: 70(7,6), 80(4)
• Close Grip Pull Downs: 70(8), 80(6), 90(2)-80(2)! Push to 80 next week.
• Long Pull: 70(7), 80(4,3)-70(2)
• Bicep Curls: 40(4F, 3F, 2F), 30(8 lowers)

The 35 pound weight has disappeared, so I'm forced to fail at 40 instead. Form is getting much better on the close grip pull downs as well as seated row.

September 29, 2003: 10:10 PM - 11:30 PM

I can't remember, but I assume I was tired. What a crazy week!

• Bench Press: 75(3,4,3)
• Incline Bench Press: 55(4,4,4)!
• Tricep Dips: about half of one.
• Flys: 40(5,4), 50(2)-40(2)
• Tricep Pulldowns: 70(5,5,3)-60(2)

A reasonably solid workout. Incline bench press is progressing nicely, about to breakthrough at that weight. Still struggling a bit with the bench press. Tricep pulldowns at 70 are great!

October 2, 2003: 10:10 PM - 11:20 PM

The PAC was emptier than I've ever seen it, so I can only assume that everyone's out drinking or something. I was tired, having spent fifteen hours on campus the day before, including a three hour lab and a midterm. But nothing gets in the way of a good workout...

• Wide Grip Pull Downs: 70(5,4) 80(3)-70(2)
• Standing Row: 70(7,6), 80(3)
• Close Grip Pull Downs: 80(7,5), 90(3)-80(2)!!
• Seated Row: 70(7), 80(5,3)-70(2)
• Bicep Curls: 40(5,3,2)?

Reasonable. Closed grip pull downs felt great.

October 7, 2003: 9:40 PM - 11:00 PM

With lots of homework and labs to do, Shaun couldn't make it to the gym, for once. We had missed our usual Monday night slot; Monday night was spent working on labs instead. Needless to say I haven't been sleeping well.

• Bench Press: 75(4,3,2)
• Incline Bench Press: 55(7), 60(4,3)-55(2)
• Tricep Dips: 1/2 of one
• Flys: 40(6,5,4)
• Tricep Pulldowns: 70(7,5,4)-60(2)

I feel like I'm stagnating on the bench press. But the incline bench is going well. Triceps doing even better than last. Sore for the next day, but boy did it feel good to be sore.

October 9, 2003: 10:00 PM - 11:30 PM

Stressed out about labs, homework and midterms.

• Wide Grip Pull Downs: 70(7), 80(5,4)
• Standing Row: 70(7), 80(7,6)
• Close Grip Pull Downs: 80(7), 90(5,3)-80(2)
• Seated Row: 70(6), 80(4,3)-70(2)
• Bicep Curls: 40(6,6)(fast), 30(6)(slow)

October 14, 2003: 10:00 PM - 11:30 PM

Came back from a Thanksgiving long weekend in Toronto. No turkey. Felt sluggish all weekend, yearning for the usual workout. Nasty weekend; working on a lab report for three days! Felt exhausted, couldn't lift much today. Or it felt like it. Comparing the numbers, it wasn't so bad after all.

• Bench Press: 75(4,3,3)
• Incline Bench Press: 55(4), 60(2)-55(3,3)
• Tricep Dip: 1!!
• Flys: 40(6,6), 50(2)-40(4)
• Tricep Pulldowns: 70(6,6,4)-60(2)

October 23, 2003

I've missed the usual Work Out over the last three sessions due to dratted midterms and assignments. Hopefully I'll get to go soon. I've been resorting to pushups on my floor. Maybe I should get some free weights for home. I feel pretty sluggish, but it may be the lack of sleep and midterms taking their toll.

January 2, 2003: 4:30 PM - 6:00 PM

Back in Toronto, so I decided to go for a little "review" workout, and touch a little bit of everything. I'm sore now. Ouch. Well, I'll be back on the usual workout soon, I hope.

• Wide Grip Pull Downs: 60(10,10,10)
• Bench Press (Machine): 70(10), 80(10), 90(8)
• Closed Grip Pull Downs: 80(10, 10), 90(8)
• Seated Row: 60(10, 10, 10)
• Tricep Pulldowns: 60(8, 8)
• Bicep Curls 25(10, 10), 30(10)
• Flys: negligble

My first Work Out in over two months, so I kept it (moderately) light and inclusive. Weights may not be comparable to previous, due to differing machines/free weights. Now, if only I can continue to work out...

Afterwards, I went to an all-you-can eat, and ate a fortune of protein.

Working Work Outs

January 3, 2006

• 15 min run, hill L5, speed 5.5 vg
• BP: 60 60 60 ok
• CGPD: 70 70 70 ok
• IBP: 30 30(4)x 30(4)xx ok
• SR: 60 60 60 vg
• F: 40 40(4) 40(4)x ok

January 4, 2006

• 15 min run, hill L5, speed 5.5 vg
• LP: 100 120 140! g
• Standing HC (1/2): 30 30 30 vg
• Seated CP: 70 70 70 ok

January 6, 2006

• SP: 40 50 55 g
• Sh R: 40 50 50 g
• DF: 30 37.5 37.5 vg
• TP: 45 45 45,30 ex
• BC: 30 40 40x,20 vg
• TP: 45,30 ex

January 9, 2006

• BP: 60 70 70 g
• CGPD: 70 70 80 vg
• IBP: 40 50 50x,30 ex ++
• SR: 60 67.5 67.5 g
• F(W): 45 60 60x,52 g

IBP nice. Hit it harder next time.

January 10, 2006

• 15 min run, hill L5, speed 5.5 vg
• LP: 135 135 135! vg
• Standing HC (1/2): 40 40 40! vg
• LE: 80 80 ex
• Lying HC: 70 vg
• CP: 70 70 80 ex

Pretty good progress. Increase running speed or length or intensity, next time.

January 13, 2006

• SP: 55 55 55! vg
• Sh R: 50 50 50x g
• TP: 45 45 45x vg
• BC: 40 40 40! vg
• DF: 37.5 45 52.5 g

Shoulders coming along nicely. Should have run, but was lazy.

January 16, 2006

• 15 min run, hill L5, speed 5.7 ex
• BP: 70 70x 70xx ok
• CGPD: 80 80 80 vg
• IBP: 50 50 50x 30(12) ex
• SR: 70 70 70+ ex
• F(W): 52.5 52.5 52.5x g

January 17, 2006

• LP: 142.5 142.5 142.5! ex
• Standing HC (1/2): 40 40 40! vg
• LE: 80 80 80 ex
• Lying HC: 70 70 70 vg
• CP: 80 80 80 ex

No run today. Lazy. Hit the legs quite hard -- now wobbling around.

January 19, 2006

• SP: 60 50 50 ex
• Sh R: 50x 50x 50x ok
• DF: 52.5 52.5 52.5 g
• TP: 45 45 45+ vg
• BC (free): 35 35 35 ex

Quads still hurt from Tuesday. Other than that, ok. Liked the BC.

January 24, 2006

• BP: 60 70 70 vg
• WGPD: 80 80 80x g
• IBP: 50 50++ 60 ex
• SR: 80 80 80 ex
• F(W): 60 60 60 vg

No run today. Treadmills all full.

January 25, 2006

• LP: 155 155 155+! ex
• Standing HC (1/2): 40 40 40 vg
• LE: 80 80+ 80+ ex
• Lying HC: 70 70 70 vg
• CP: 80+ 80+ 80+ ex

January 27, 2006

• SP: 60 60 60+ ex
• Sh R: 50 50x 50x g
• DF: 60 60 60x vg
• TP: 45+ 45+ 45+ ex
• BC (free): 35+ 35+ 35+ ex

January 30, 2006

• BP: 70 70 70 ex
• WGPD: 82.5 82.5+ 82.5+ vg
• IBP: 60 60+ 60+ ex
• SR: 80 80+ 80+ ex
• IBP (1/2, alt): 30 vg
• F(W): 60 60 60 vg

January 31, 2006

• LP: 155 155+ 155+! ex
• Standing HC (1/2): 40 40 40 ex
• LE: 80+ 90 90+ ex
• CP: 90+ 90+ 90+ ex
• Standing HC (1/2): 40 40 vg

February 2, 2006

• SP: 60 60+ 60+ ex
• DF: 60 60 60 ex
• Sh R: 50 50 50 vg
• TP: 50 50 50! ex
• BC (free): 35++ 35++ 35 o!

February 6, 2006

• BP: 75 75++ 75++ vg
• WGPD: 80 80 80 vg
• IBP: 70 70x 70xx ex
• SR: 80++ 80++ 80++ ex
• F(W): 60 60 60x g

February 8, 2006

• LP: 155 155+ 155+! ex
• Standing HC (1/2): 40 40 40 ex
• LE: 90+ 90+ 90+ ex
• Lying HC: 80 80 80 vg
• CP: 90+ 100++ 100++ ex

February 9, 2006

• SP: 60+ 60+ 60+ ex
• Sh R: 50 50 50 vg
• DF: 67.5 67.5 67.5x vg
• TP: 50 50 50! vg
• BC (free): 40 40 40xx 35! ex

February 13, 2006

• BP: 82.5 82.5 82.5 vg
• WGPD: 80 80 80 vg
• IBP: 70 70 70x ex
• SR: 90 90 90 ex
• F(W): 60 60 60 g

February 15, 2006

• Ski Trip!

February 17, 2006

• SP: 70 70 70xx ex
• Sh R: 50 50 50 vg
• TP: 50 50 50! ex
• DF: 67.5 60 60x g
• BC (free): 40 40 40x 35! ex

February 20, 2006

• BP: 90 90 90! ex
• WGPD: 80 80 80 vg
• IBP: 70 70 70x ex
• SR: 90+ 90+ 90+ ex
• F(W): 60 60 60 vg

February 21, 2006

• LP: 155+ 155+ 155+! ex
• Standing HC (1/2): 40 40 40 vg
• LE: 90+ 90+ 90+ ex
• Lying HC: 70+ 70+ 70 vg
• CP: 100++ 100++ 100++ ex

February 23, 2006

• SP: 70 70 70 ex
• Sh R: 50 50 50 vg
• TP: 50 50 50!! ex
• DF: 60 60 60xx vg
• BC (free): 40 40 40xx ex

February 27, 2006

• BP: 90 90 90 vg
• WGPD: 80 80 80 vg
• IBP: 70 70 70x ex
• SR: 90+ 90+ 90+ ex

Shortly thereafter, I came down with the Stomach flu. Then I went to Munich?, and discovered that they don't believe in putting gyms in hotels in Europe. So I didn't work out for a while...

March 13, 2006

• BP: 90 90 90 ex
• WGPD: 80 80 80 vg
• IBP: 70 70 70x ex
• SR: 90+ 90+ 90+ vg

March 16, 2006

• LP: 155+ 155+ 155+! ex
• Standing HC (1/2): 40 40 40 ok
• LE: 90+ 90+ 90+ ex
• Lying HC: 60 60 60 vg
• CP: 100 100+ 100++ vg

March 17, 2006

• SP: 70 70 70x vg -- owww! tweaked my neck.
• Sh R: 50 50 50 vg
• DF: 60 60 60xx vg
• TP: 45 45 45 vg
• BC (free): 35++ 35 35 vg

March 23, 2006

• LP: 155+ 155+ 155+! ex
• Lying HC: 80 70 70 ex
• LE: 90+ 90+ 90+ ex
• Standing HC (1/2): 30 30 30 vg
• CP: 100++ 100++ 100++ ex

March 28, 2006

• BP: 90+ 90+ 90+ ex
• WGPD: 70 80 80 ex
• IBP: 70 70 70x ex
• SR: 90+ 90+ 90 vg

March 30, 2006

• LP: 160+ 160+ 160+! ex
• Standing HC (1/2): 40 40 40 ex
• LE: 90++ 90++ 90++ ex
• Lying HC: 70 80 80 ex
• CP: 100++ 100++ 100++ vg

April 24, 2006

• IBP: 60 70 70 ex
• WGPD: 75 90 90 ex
• F: 60 60 60 vg
• SR: 80 80 80 vg

May 1, 2006

• SP: 50 62.5 62.5 vg
• SR: 40 40 40 ex
• DF: 45 60 60 ex
• TP: 40 40 40 vg
• BC (free): 35 35 35 ex

May 2, 2006

• LP: 155 155 155 vg
• Standing HC (1/2): 30 40 35 vg
• Lying HC: 70 70 70 ex
• LE: 75 90++ 90++ ex

May 3, 2006

• IBP: 70 70 70 ex
• WGPD: 82.5 82.5 82.5 vg
• BP: 95 90 90x ex
• SR: 80 80 80x vg

May 8, 2006

• SP: 70 70 70
• SR: 50 50 50
• DF: 60 60 60
• TP: 40 50 50
• BC: 35 35 35

May 9, 2006

• IBP: 70 70 70
• WGBP: 80 80 80
• BP: 90 90 90
• SR: 80 80 80

May 16, 2006

• SP: 70 70 70 vg
• SR: 50 50 50 vg
• TP: 50 50 50 ex
• DF: 60 60 60 vg
• BC: 35 35 40 ex

May 24, 2006

• IBP: 70 70 70 vg
• WGBP: 90 90 90 vg
• BP: 90++ 90++ 90++ ex
• SR: 80 80 90 ex
• DF: 60 ok

May 25, 2006

• SP: 80 80 80 vg
• SR: 50+ 50+ 55 ex
• TP: 50+ 50+ 55+ ex
• BC: 40 40 45 ex

May 30, 2006

• IBP: 70 80 80 ex
• SR: 90 80 80 ex
• BP: 95 95 95 ex
• WGBP: 82.5 82.5 82.5 vg

June 7, 2006

• BP: 95++ 95++ 95+ ex
• SR: 82.5++ 82.5++ 82.5+ ex
• IBP: 80 80- 80(3) 60(2)x ex
• WGBP: 82.5++ 82.5++ 90x ex
• F: 42.5++ 50++ 50++ ex

Wow. Best. Workout. Ever.

I missed a few workouts due to travelling. Also didn't record a bunch.

July 5, 2006

• BP: 97.5 97.5 97.5 ex
• WGBP: 87.5 87.5 87.5 vg
• IBP: 80 80 80xx ex
• SR: 80 80 80 vg
• F: 60 60 60x vg

July 10, 2006

• IBP: 80 80 80 ex
• WGBP: 87.5 87.5 87.5 vg
• F: 60 60 67.5 ex
• SR: 80 80 80 ex
• BP: 97.5 97.5 97.5 ex!

July 24, 2006

• IBP: 80 80 80 ex
• WGBP: 75 75 75 vg
• BP: 97.5 97.5 97.5 ex
• SR: 80 80 80 ex

July 27, 2006

• SP: 70 70 70 vg
• SR: 55++ 55++ 55 ex
• TP 55+ 55+ 55+ ex
• BC 45 45x 45xx ex

... I didn't record a bunch ...

August 21, 2006

• BP: 97.5 97.5 97.5 ex
• WGBP: 87.5 87.5 87.5 vg
• SR: 80 80 80 vg
• IBP: 80 80 80 ex
• F: 65 65 65 vg

... missed recording one here...

August 29, 2006

• BP: 105 105 105 ex
• WGBP: 87.5 87.5 87.5 vg
• IBP: 80 80 80 ex
• SR: 80 80 80 vg
• F: 67.5 67.5 vg

September 6, 2006

• BP(free) 95 g
• DBP(free) 105 105 105 g
• WGPD: 82.5 90 90 ex!
• IBP: 80 80 80x ex
• SR: 80 90 100 ex!
• F: 67.5 67.5 67.5 vg

... didn't record September 18 ...

September 26, 2006

• BP(free): 45 95 95 95 ex
• IBP(free): 85 75 75 ex
• DBP(free): 90 90 90 vg
• F(free): 30 30 30 vg
• PU: -60 -50 -50 ex
• CGPD: 90 80