John's Workout

This is the place where I keep detailed track of my workouts starting October 2012. I do not consider myself a body builder, but I guess technically I am. My goal is to have a lean defined body. I am doing this mostly for my own benefit to track my progress, but feel free to follow along and ask questions if you have any.

[jwdavid]

2014-10-21

Chest and triceps. Awesome workout with trainer Lance. Here are the details: Bench press: 15 , 90lb (Last one assisted) = super with = Triceps bench dips: 15 x 3 (broken up a bit) Alternating incline bench press: 8 , 36lb 8 , 41 8 , 46 (Ug) Triceps dips: 10 , bw x 2 12 , bw ($_*&$$!#) Circuit: TRX pushup: 10 Alternating pushup: 10 Resistance band triceps pushback: 10 Inch worm: 4 (Repeat two times) Cardio elliptical: 20 minutes Rolling hills Level 6/8 Average pace 75 2.6 miles

[jwdavid]

2014-14-20

Shoulders and core. Great workout, looking forward to training tomorrow. Here are the details: Lateral raise machine: 15 , 40lb x 2 12 , 45 = super with = Bus drivers: 10 , 25lb Rear fly: 15 , 8lb x 3 = super with = Kettle ball upright row: 15 , 25lb x 3 Medicine ball throws: 15 , 6lb x 3 Side planks; 45s x 3 (each side) HIIT elliptical: 30/30 intervals 20 minutes 2.55 miles Average heart rate: 147

[jwdavid]

2014-10-19

Back and biceps. Great workout. Here are the details. Lat pulldowns: 12 , 100lb 13 , 100 10., 100 Seated rows: 15 , 60lb x 3 (Bend at the hips, keep chest out) = super with = Cable curls: 15 , 80lb 12 , 70 15 , 60 Wolverine row: 15 , 10lb x 2 13 , 10 Squat row: 15 , 23lb x 2 Preacher curl: 15 , 35lb (bar) 15 , 45 15 , 55 (ug) Walk: 1.97 miles 41:27 minutes

[jwdavid]

2014-10-18

Scapula mobility. Nice sweaty workout. Here are the details: Cardio =========== Stair master: 40 minutes Random mode Level 6 187 floors 74 steps per minute Warmup =========== Stability ball stretch. Workout (NO DUCK FEET!) =========== Stability ball pullover (flat bridge): 15 , 20lb 15 , 25 13 , 30 (focus on range of motion and form) ==super with== T-pushup: 10 , 10lb x 3 ==rest== Stability ball chest fly: 15 , 35lb 15 , 32.5 20 , 30 (huh) 5 , 30 (press) ==super with== Ab bicycles (slowly): 20 x 3 (with 10lb dumbbell) Prone superman: 3 , 20s x 3 ==rest== Shoulder circuit (10lb dumbbells): Alternating lateral raise: 10 Bent over rear fly: 10 Upright row: 10 Shoulder press: 10 Rest. = repeat two times =

[jwdavid]

2014-10-17

Legs. Really good workout. Here are the details: Remember: 4-2-4 (aka: go slow) Front squats (warm-up): 15 , bar Narrow Back squats (go deep): 15 , 95lb x 3 (Almost all the way down) = super with = One leg calf raises: 12 x 3 Squat machine: 15 , 150lb x 5 = super with = Lunge squats: 10 , bw x 3 Leg curls: 15 , 50lb x 3 = super with = Sumo squats: 10 , 25lb x 3 Elliptical: Rolling hills 10 minutes Average rpm:86 1.33 miles Killer dumbbell one arm curls: 15lb: 15 x 3 (no rest) = long rest = 20lb: 15 , 12, 8 (no rest) = long rest = 20lb: 12 , 10, 8 (no rest)

[jwdavid]

2014-10-16

Chest, shoulders and triceps. Really great workout from home. Here are the details: Pushups: 15 x 3 Narrow pushups: 12 x 3 Triceps extension: 10 , 40lb x 3 Shoulder circuit (10lb dumbbells): Lateral raise: 10 Bent over rear fly: 10 Upright row: 10 Shoulder press: 10 Rest. = repeat two times = Stability ball chest press: 15 , 30lb x 3 Bent over triceps kick back: 12 , 10lb x 3 (each arm, no rest)

[jwdavid]

2014-10-15

Fasted Cardio and legs. Nice sweaty workout. Here are the details: Jog: .87 miles 8:52 minutes Leg curls: 10 , 30lb (sends much heavier then that) Elliptical: 20 minutes Rolling hills Level 8 Average rpm: 74 ~2.5 miles Leg curls: 15 , 30lb Stationary bike: Rolling hills 5 minutes Level 10 1.4 miles 83 average rpm Leg curls: 12 , 30lb Goblet squats: 10 , 40lb x 3

[jwdavid]

2014-10-14

Pull and Core. Another totally exhausting workout with trainer Lance. Here are the details: Pull circuit: Body weight rows: 15 Quick resistance band curls: 20 Resistance band one arm row: 10 Static curls: 5 , 20/17.5lb x 4 = repeat two times = Lat pulldowns: 10 , 100lb x 3 (Last few assisted) Preacher curls (lever): 10 , 35lb x 2 10 , 25 Core circuit: Russian twist/pass: 5 x 2 Medicine ball throw: 10 , 7lb Paddyplanks: 20 (each side) Ab bicycles: 10 = repeat once = Jog: 1.78 miles 16:33 minutes (That is less than a 7 minute mile)

[jwdavid]

2014-10-13

Shoulders. Really nice workout, neck is a bit kinked now though. Here are the details: Hoist shoulder press: 15 , 5 15 , 6 10 , 6 5 , 4 Lateral raise machine: 5 , 50 13 , 30lb 12 , 30 10 , 30 Rear delt fly: 15 , 10lb x 3 Alternating lateral raise: 10 , 12lb 10 , 10 10 , 8 Stair master: 30 minutes Random mode Level 6 137 floors 73 average steps

[jwdavid]

2014-10-12

Legs and HIIT. Excellent workout, need food! Here are the details: Remember: 4-2-4 (aka: go slow) Front squats (warm-up): 15 , bar Narrow Back squats (go deep): 12 , 95lb x 2 10 , 115 10 , 115 x 2 (wide) (Almost all the way down) = super with = One leg calf raises: 10 x 3 Squat machine: 12 , 150lb x 4 = super with = Calf raises: 10 , 115lb x 2 13 , 90 x 2 Squat to row: 15 , 20lb 12 , 20 10 , 20 HIIT Elliptical: 20 minutes 30s/30s intervals 3750 strides 2.2 miles Shoulder tap planks: 8 x 3 (each side)

[jwdavid]

2014-10-11 Cardio and scapula mobility. Seriously intense workout today. I feel great now. Here are the details: Stair master: 40 minutes Random mode Level 6 (had to reduce it, 13s at the end were too much) 188 floors Average floors: 74/m Warmup =========== Stability ball stretch. Workout (NO DUCK FEET!) =========== Stability ball pullover (flat bridge): 15 , 20lb x 2 15 , 25 (focus on range of motion and form) ==super with== Crunches (slowly, squeeze at top): 15 x 3 ==rest== Stability ball chest fly: 15 , 30lb x 3 Stability ball chest press: 5 , 30lb ==super with== Ab bicycles (slowly): 20 x 3 Prone superman: 3 , 10s 3 , 15s 3 , 20s ==rest== Seated Shoulder press: 15 , 30lb 14 , 30 10 , 40 ==rest== Stability Ball Rear fly: 12 , 10lb x 3 (Pause at top) Alternating lateral raise: 10 , 10lb x 3

[jwdavid]

Progress update with #shoulder action. Been a while since I posted. Still getting leaner and muscles are growing, but it is really slow. #workout #slowgains

[jwdavid]

2014-10-10

Fasted Cardio. Protein shake and go! Really nice workout. Here are the details: Elliptical: Rolling hills 30 minutes 3.75 miles Average rpm: 76 Average heart rate: 130

[jwdavid]

2014-10-09

Pull. Nice intense pull workout. Got up a good sweat. Here are the details:

Ab bicycles: 20 x 3

= super with =

Trx rows: 12 x 3

Lat pulldown: 12 , 70lb x 3 3 , 100

Preacher curl: 12 , 50lb x 3

Lever row: 15 , 45lb x 3

= super with =

Hammer curls: 8 , 27.5lb 6 , 27.5 x 2

Stationary bike HIIT: 20 minutes 30/30 intervals Average heart rate: 134 Average rpm 94 5.33 miles

[jwdavid]

2014-10-08

Push. Great workout this morning, I was an exhausted, sweaty mess at the end. Here are the details: Chest press machine: 15 , 50lb 15 , 60 15 , 80 Incline dumbbell chest press: 15 , 37.5lb 12 , 37.5 x 2 Triceps dips: 10 x 3 (Really push at top) Cable chest fly: 15 , 20lb 12 , 20 10 , 20 Triceps extension: 12 , 20lb x 3 (Assisted last set) Stair machine: Random mode 30 minutes Level 6 133 floors 71 steps per minute Chest dips: 13 11 9 7 Total: 40

[jwdavid]

2014-10-07

Legs and Shoulders. Really sweaty workout, trainer Lance pushed us hard. Here are the details: TRX circuit: Curtsy squat: 10 Single arm row: 8 One leg squat: 12 Single leg touchdown: 5, 10 , 5 Lunge squat: 8 Leg press: 12 , 240lb Lunge squat: 8 Leg press: 12 , 240lb Side squat: 10 Leg press: 12 , 240lb Circuit: Sumo squat: 10 , 25lb Upright row: 10 , 25lb Lunge squat: 10 , 10lb Alternating lateral raise: 10 , 10/5lb = repeat = Jog: 1.32 miles 12.43 minutes

[jwdavid]

2014-10-06

Shoulders. Really intense workout, tweaked my lower back a bit though. Here are the details: Lateral raise machine: 15 , 30lb 15 , 35 x 2 10 , 40 (wow) Shoulder press machine: 15 , 60lb 12 , 60 10 , 60 12 , 40 (ug) Rear dealt fly: 15 , 10lb x 3 (ug) Bus driver: 15 , 25lb x 3 Wolverine rows: 15 , 10lb 10 , 10 x 2 Alternating front raise: 15 , 15lb x 3 Upright row: 10 , 40lb kettle x 3 HIIT: Elliptical 30/30 intervals 20 minutes 3890 strides 144 average heart rate 2.3 miles Level 3/3