Dan's Workout Journal http://strengthandbody.com/chongo Just another Strength and Body Fitness Journals weblog Fri, 11 Jul 2008 20:09:34 +0000 http://wordpress.org/?v=wordpress-mu-1.2.3-2.2.1 en arms http://strengthandbody.com/chongo/2008/07/11/arms-16/ http://strengthandbody.com/chongo/2008/07/11/arms-16/#comments Fri, 11 Jul 2008 20:09:34 +0000 chongo http://www.strengthandbody.com/chongo/2008/7/11/arms-16 good workout.

barbell curl:
65x15x1
95x6x3
105x5x1
115x4x1
125x1x1
65x15x1
65x10x1

lying triceps Extension - barbell:
65x10x1
95x5x3
105x4x1
95x5x2
65x10x2

Duration: 35 minutes

]]> http://strengthandbody.com/chongo/2008/07/11/arms-16/feed/ shoulders http://strengthandbody.com/chongo/2008/07/10/shoulders-2/ http://strengthandbody.com/chongo/2008/07/10/shoulders-2/#comments Fri, 11 Jul 2008 02:56:58 +0000 chongo http://www.strengthandbody.com/chongo/2008/7/10/shoulders-2 ok workout. havent posted any workouts this week because they have mostly been 10 minute workouts whenever i have the time.

push press:
135x10x1
135x8x3

power shrugs:
225x12x1
275x12x1
315x8x2

i guess pretty much everything in this workout was a PR. havent done either of these excercises in a very long time though.

Duration: 30 minutes

]]> http://strengthandbody.com/chongo/2008/07/10/shoulders-2/feed/ chest/back home gym http://strengthandbody.com/chongo/2008/07/06/chestback-home-gym/ http://strengthandbody.com/chongo/2008/07/06/chestback-home-gym/#comments Mon, 07 Jul 2008 03:17:58 +0000 chongo http://www.strengthandbody.com/chongo/2008/7/6/chestback-home-gym good workout

bench press - barbell:
135x10x1
185x5x1
225x4x5

pullups:
bwx6x8

CGBP:
185x6x3

Duration: 30 minutes

]]> http://strengthandbody.com/chongo/2008/07/06/chestback-home-gym/feed/ cardio/arms http://strengthandbody.com/chongo/2008/07/01/cardioarms/ http://strengthandbody.com/chongo/2008/07/01/cardioarms/#comments Tue, 01 Jul 2008 19:16:17 +0000 chongo http://www.strengthandbody.com/chongo/2008/7/1/cardioarms ok workout

treadmill 30 min:
xx1x1

DB curl:
35x10x4

seated OH DB extensions:
50x12x2
60x10x1
50x12x1

peacher curl:
60x12x3

OH cable extensions:
50x12x3

Duration: 60 minutes

]]> http://strengthandbody.com/chongo/2008/07/01/cardioarms/feed/ chest/back volume http://strengthandbody.com/chongo/2008/06/30/chestback-volume/ http://strengthandbody.com/chongo/2008/06/30/chestback-volume/#comments Tue, 01 Jul 2008 04:58:13 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/30/chestback-volume pretty easy workout. sternum is getting really inflammed lately, dont know what the cause is, but im gonna have to back off on chest work for a bit.

bench press - barbell:
155x10x10

pullups:
bwx5x10

Duration: 35 minutes

]]> http://strengthandbody.com/chongo/2008/06/30/chestback-volume/feed/ cardio/shoulder press http://strengthandbody.com/chongo/2008/06/30/cardioshoulder-press-1/ http://strengthandbody.com/chongo/2008/06/30/cardioshoulder-press-1/#comments Tue, 01 Jul 2008 04:57:07 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/30/cardioshoulder-press-1 ok workout

row machine - 25 min:
xx1x1

DB shoulder press:
50x6x1
70x4x1
65x5x1
50x10x1

Duration: 40 minutes

]]> http://strengthandbody.com/chongo/2008/06/30/cardioshoulder-press-1/feed/ legs http://strengthandbody.com/chongo/2008/06/29/legs-18/ http://strengthandbody.com/chongo/2008/06/29/legs-18/#comments Sun, 29 Jun 2008 06:55:08 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/29/legs-18 good workout. harder to complete than it looks.

front squats:
135x10x10

Duration: 25 minutes

]]> http://strengthandbody.com/chongo/2008/06/29/legs-18/feed/ semi fullbody http://strengthandbody.com/chongo/2008/06/26/semi-fullbody/ http://strengthandbody.com/chongo/2008/06/26/semi-fullbody/#comments Thu, 26 Jun 2008 19:10:06 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/26/semi-fullbody good workout

stairmaster - machine 10 min:
xx1x1

bench press - barbell:
185x10x1
195x8x1
205x6x1

lying hamstring curl:
70x15x1
90x12x1
110x10x1

seated DB press:
55x10x1
55x6x1
55x8x1

barbell curl:
85x10x3

OH cable extensions:
50x12x3

finished with ab work and treadmill

Duration: 60 minutes

]]> http://strengthandbody.com/chongo/2008/06/26/semi-fullbody/feed/ cardio/back http://strengthandbody.com/chongo/2008/06/25/cardioback/ http://strengthandbody.com/chongo/2008/06/25/cardioback/#comments Wed, 25 Jun 2008 19:09:11 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/25/cardioback included in the cardio stuff was 10 minutes on a rowing machine, which i liked immensly. gonna see if golds has one of these, had a massive pump in my back once i was done.

cardio stuff 35 min:
xx1x1

cable rows:
140x10x5

dumbell shrugs:
70x15x4

lateral raises:
20x12x4

lat pulldowns:
140x12x2

Duration: 60 minutes

]]> http://strengthandbody.com/chongo/2008/06/25/cardioback/feed/ cardio/upper http://strengthandbody.com/chongo/2008/06/24/cardioupper/ http://strengthandbody.com/chongo/2008/06/24/cardioupper/#comments Tue, 24 Jun 2008 18:54:06 +0000 chongo http://www.strengthandbody.com/chongo/2008/6/24/cardioupper ok workout

treadmill - 30 min:
xx1x1

swiss ball crunches(lol):
bwx25x4

reverse grip smith press:
135x10x1
185x10x1
225x6x1

incline bench press:
135x10x1
185x5x1
135x10x1

dumbell curl:
40x10x1
45x6x1
40x8x1

tricep pushdown - rope:
50x20x3

Duration: 60 minutes

]]> http://strengthandbody.com/chongo/2008/06/24/cardioupper/feed/