Hans' fitness quest (workout journal)

[IMFREAKZILLA]

great to see the legs in there,gotta have em....

[Hans_Rachid]

September 27th, 2009

Dumbbell flat bench 80 9,6,4
Cable crossovers 65 12,9,7
Barbell shoulder press 100 9,6,5
Dumbbell lateral raises 30 14,12,10
Dips 45 10,6,6
Crunches BW 30,26,23

Pretty good workout with improved reps on each exercise, even the dips where I was struggling lately.

[Hans_Rachid]

September 29th, 2009

Wide grip pull ups 10 9,7,6
Squats 190 12,11,10
Seated leg curls 125 15,13,10
Bent over barbell rows 190 12,6+5,8
Calf press 300 20,20,20
Alternated dumbbell curls 40 9,6,5

I've been adding 5 lb each workout on the bent over rows for the past few months, but I think I'll have to slow down a little and get used to the poundage because I'm starting to rely too much on momentum/swinging to bring it up. Also, I've lowered the weight on the calf presses to do more controled reps through a greater ROM and the burn was better that way, so I'll probably do them this way from now on.

[Hans_Rachid]

October 1st, 2009

Incline dumbbell bench 75 8,5,4 9,5,4
Machine flies 160 13,7,6 13,9,6
Dumbbell shoulder press 50 11,7,5 12,8,6
Cable laterall raises 25 14,12,10
Overhead tricep extensions 75 11,7,5
Hanging leg raises BW 15,12,10

Very tough workout today... I don't know what happened, I felt sluggish and even though I gave it my best effort I just couldn't bring myself to match my previous best on the first 3 exercises.

I'll see how my workouts go this weekend and decide if it's time to take a week off.

[Hans_Rachid]

October 3rd, 2009

Chin ups 10 11,7,6
Deadlifts 265 8,7,6


October 4th, 2009

Leg extensions 200 14,10,8
Lying leg curls 100 11,8,7
Barbell curls 75 13,7,5
Calf raises 90 18,15,13

I realized after finishing the deadlifts that I was already late to the meeting place with my friends, so I decided to break the workout in 2.

[Hans_Rachid]

October 6th, 2009

Dumbbell flat bench 80 10,6,5
Cable crossovers 65 12,10,7
Barbell shoulder press 100 10,7,5
Dumbbell lateral raises 30 14,12,10
Dips 45 9,6,5 10,6,6
Crunches BW 30,27,24

It went well until the dips... Maybe I'm having a hard time progressing on this exercise because as I gain body weight it becomes harder and harder? Though I would have hoped to get exponentially stronger

[A1food4U]

Maybe if you alternate the dips and the cable cross overs from work out to work out. That way you can see if there is significant difference if you do them earlier in the routine. . .

[Hans_Rachid]

Originally Posted by A1food4U

Maybe if you alternate the dips and the cable cross overs from work out to work out. That way you can see if there is significant difference if you do them earlier in the routine. . .

But then if I did that my shoulder press numbers would go down :/

[DEALER]

But then if I did that my shoulder press numbers would go down :/

Numbers are just that, numbers. They are not everything.