Uga's Training Log

03-03-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Forearmms

Pulldowns**, 3 x 9,7,4-6: 50/12,80/8,100/9,110/7,130/7 - next week 10% increase
Pulldowns (NA), 1 x 6-8: 110/7

Dumbbell pullovers*, 1 x 7-9: 30/8, 40/11 <45lb>
Dumbbell pullovers (NA), 1 x 6-8: 30/7

Stiff-arm pull downs, 2 x 15-20: 40/20,16

Bent-over rows**, 3 x 9,7,4-6: 45/12,65/8,85/9,95/7,115/6
Bent-over rows (NA), 1 x 6-8: 75/6

V-handle cable rows*, 1 x 7-9: 80/8,110/7
V-handle cable rows (NA), 1 x 6-8: 70/8

Bent-arm bent-over laterals, 1 x 15-20: 15/21 <20lb>

Shrugs, 1 x 15-20: 95/18

Reverse wrist curls*, 2 x 12-15: 5/8,8/15,15
Reverse wrist curls (NA), 1 x 8-10: 5/6

Wrist curls*, 2 x 12-15: 8/8,12/15,15
Wrist curls (NA), 1 x 8-10: 5/8

Forearm rockers, 1 x 20-30: 15/19

(52:41)

All of the previous weeks Forearm rockers were performed incorrectly, this was the 1st week that I did them right.

03-04-2009
Fasted Cardio
20 minutes on the Eliptical machine incline 6 level 5

03-05-2009
The Ultimate Fat-to-Muscle Workout
Thursday, Workout 3: Quadriceps, Hamstrings

leg presses**, 3 x 9,7,4-6: 110/12,160/8,230/9,250/7,300/8 - keep top set @ 300lbs lower increment increase from 20% to 10%
leg presses (NA), 1 x 6-8: 230/7

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 6

Leg extensions, 2 x 15-20: 15/20,9

Feet-forward Smith-machine squats**, 2 x 9,7: bw/8,40/9,55/7

Feet-forward Smith-machine squats (NA), 1 x 6-8: 35/5

Stiff-legged deadlifts*, 2 x 8-10: 45/8,65/10,10 - 2:20 between 1st & 2nd set

Hyperextensions (NA), 1 x 6-8: 4

Leg curls, 2 x 15-20: 25/18,8

(50:28)

Good training…my pace was a little off but all-in-all good workout. I may experiment w/using a bend to push off on for my negative assisted hyperextension set.

03-06-2009
The Ultimate Fat-to-Muscle Workout
Friday, Workout 4: Deltoids, Triceps, Biceps

Barbell presses**, 3 x 9,7,4-6: 25/12,45/8,60/9,65/7,80/6 - next time same top end 10% increment
Barbell presses (NA), 1 x 6-8: 55/8 <60lb>

Incline one-arm lateral raises*, 1 x 7-9: 10/8,15/8
Incline one-arm lateral raises (NA), 1 x 6-8: 10/6

dumbbell upright rows, 2 x 15-20: 15/20,16

Lying extensions**, 2 x 9,7: 30/12,50/8,60/9,75/7 -next time same top end, 10% increment
Lying extensions (NA), 1 x 6-8: 45/6

Overhead dumbbell extensions*, 1 x 7-9: 15/8,20/8
Overhead dumbbell extensions (NA), 1 x 6-8: 12/7

Pushdowns, 2 x 15-20: 80/20,20 -long time between 1st & 2nd set <100lb>

Barbell curls**, 2 x 9,7: 25/12,50/8,60/9,75/7
Barbell curls (NA), 1 x 6-8: 45/7

Incline curls*, 1 x 7-9: 20/8
Incline curls (NA), 1 x 6-8: 10/9
Nautilus curls, 2 x 15-20: 20/22,na

(over 54:41, started watch late ?)

Dragging a little today, I increased the angle on my sets of Incline 1-arm lateral. This really increased the ROM…good move. I also eliminated some of the warm-up sets on some of the supplemental exercises, I’ll continue this, since this day takes so much time to complete.

03-09-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Calves,Abs

Incline presses**, 3 x 9,7,4-6: 60/12,85/8,115/9,135/7,155/7
Incline presses (NA), 1 x 6-8: 105/5

Flat-bench flyes*, 1 x 7-9: 20/8,30/9
Flat-bench fiyes (NA), 1 x6-8: 25/7

Cable crossovers, 2 x 15-20: [5b]65/20,15

Leg press calf raises**, 3 x15, 12, 9: 115/12,160/8,230/15,255/12,280/10 <290lb, 10%>
Leg press calf raises (NA), 1 x 9-12: 215/9

Standing calf raises, 1 x 12-15: 135/13
Standing calf raises, 2 x 20-25: bw/25,26

Seated calf raises, 1 x 20-25: 20/18

Kneeups, 2 x 10-20: 11,7
Kneeups (NA), 1 x 6-8: 4

Nautilus crunches, 2 x 10-15: 60/13,8

Nautilus crunches (NA), 1 x 6-8: 70/7

End-of-bench kneeups, 1 x 15-20: 15

Medium-intensity cardio, 15 minutes: na

(50:55)

I was really dogging it today, between traveling home & daylight saving time I surprised there were any improvements over last weeks session.

03-10-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Forearmms

Pulldowns**, 3 x 9,7,4-6: 50/12,80/8,110/9,120/7,130/6
Pulldowns (NA), 1 x 6-8: 110/6

Dumbbell pullovers*, 1 x 7-9: 30/8,45/7
Dumbbell pullovers (NA), 1 x 6-8: 30/6

Stiff-arm pull downs, 2 x 15-20: 40/20,17

Bent-over rows**, 3 x 9,7,4-6: 45/12,65/8,85/9,95/7,115/7
Bent-over rows (NA), 1 x 6-8: 75/6

V-handle cable rows*, 1 x 7-9: 80/8,110/7
V-handle cable rows (NA), 1 x 6-8: 110/6 -i forgot to change the weight

Bent-arm bent-over laterals, 1 x 15-20: 20/13

Shrugs, 1 x 15-20: 105/21

Reverse wrist curls*, 2 x 12-15: 8/8,10/15,12
Reverse wrist curls (NA), 1 x 8-10: 5/8

Wrist curls*, 2 x 12-15: 10/8,15/15,7
Wrist curls (NA), 1 x 8-10: 5/8

Forearm rockers, 1 x 20-30: 15/21

(54:49)

This was tough today, maybe as a result of not feeling that great yesterday. I finished though, & increased on almost all of my major lifts.

03-10-2009
Walked in the neighborhood for 30 minutes.

Today my butt & shins are sore, going to have to work my way to easily doing hills again.

03-12-2009
The Ultimate Fat-to-Muscle Workout
Thursday, Workout 3: Quadriceps, Hamstrings

leg presses**, 3 x 9,7,4-6: 120/12,170/8,250/9,270/7,300/7 <330lb, 20%>
leg presses (NA), 1 x 6-8: 230/7

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 5

Leg extensions, 2 x 15-20: 15/20,12

Feet-high leg presses**, 2 x 9,7: 180/9,200/6
Feet-high leg presses (NA), 1 x 6-8: 140/5

Stiff-legged deadlifts*, 2 x 8-10: 50/8,70/10,11 <75lb>

Hyperextensions (NA), 1 x 6-8: 5

Leg curls, 2 x 15-20: 25/15,10

(49:49)

Good training…my pace was a little off due to an minor emergency. Feet-high leg presses were a good change, it spares my back while allowing me to really hit my hamstrings. I also lowered the angle on my hypers allowing me to get at least 1 extra rep.

5pm
completed 15 minute bodyweight circuit because it was too cold & wet to do cardio outside.

03-13-2009
The Ultimate Fat-to-Muscle Workout
Friday, Workout 4: Deltoids, Triceps, Biceps

Barbell presses**, 3 x 9,7,4-6: 35/12,45/8,55/9,65/7,70/8 <80lb,10%>
Barbell presses (NA), 1 x 6-8: 60/7

Incline one-arm lateral raises*, 1 x 7-9: 10/8,15/10
Incline one-arm lateral raises (NA), 1 x 6-8: 10/8

Dumbbell upright rows, 2 x 15-20: 15/20,9

Lying extensions**, 2 x 9,7: 35/12,55/8,70/9,75/7
Lying extensions (NA), 1 x 6-8: 45/8

Overhead dumbbell extensions*, 1 x 7-9: 15/8,40/7 switched to a single Db
Overhead dumbbell extensions (NA), 1 x 6-8: 25/8

Pushdowns, 2 x 15-20: 100/14,9

Barbell curls**, 2 x 9,7: 35/12,55/8,65/9,80/4
Barbell curls (NA), 1 x 6-8: 45/6

Incline curls*, 1 x 7-9: 20/6
Incline curls (NA), 1 x 6-8: 10/na
Nautilus curls, 2 x 15-20: 20/na,na

(54:35)
Several screw-ups during this workout but still a good session.
(1)I used the wrong poundage during my Barbell presses, next week I’ll use the poundage I intended to use today.

(2) New PR’s on lateral raises, I think this greatly contributed to the drop in my upright row reps.

(3) After my initial warm-up I switch from using 2 db’s to 1 db for overhead db extentions. I think this is the way to go, I really could feel it more in triceps.

(4) I performed my Incline curls before my NA set of Barbell curls. I shut it down after this set, I had been in the gym for over 50 minutes & I just didn’t have any more to give.


5:15 pm
(30:36) brisk walk up fellowship hill around parking lot & back

AM fasted cardio
30 minutes Elliptical machine max incline, resistance = 13

performance note:
strides > 70 per minute
pushed through the heel, to make this more like the stair mill

Am Fasted Cardio
24 minutes Elliptical machine max incline, resistance = 13

performance note:
strides > 70 per minute


03-16-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Delts, Biceps

Incline presses**, 3 x 9,7: 65/12,115/8,135/9,165/4 <155lb,20%>
Incline presses (NA), 1 x 6-8: 105/5 <95lb>

Flat-bench flyes*, 1 x 7-9: 25/8,35/5
Flat-bench fiyes (NA), 1 x6-8: 20/7

Cable crossovers, 2 x 15-20: [5b]65/18,9

Barbell presses**, 3 x 9,7: 35/12,50/8,65/9,75/7 <80lb,20%>
Barbell presses (NA), 1 x 6-8: 60/6

Incline one-arm lateral raises*, 1 x 7-9: 10/8,20/5
Incline one-arm lateral raises (NA), 1 x 6-8: 10/6

Dumbbell upright rows, 2 x 15-20: 15/14,10/13

Barbell curls**, 2 x 9,7: 35/12,55/8,65/9,80/5
Barbell curls (NA), 1 x 6-8: 45/na

Incline curls*, 1 x 7-9: 20/na
Incline curls (NA), 1 x 6-8: na
Nautilus curls, 1 x 15-20: 20/na,na

(50:22)

This was a little tougher than I thought it would be, I’ll rework the poundages for next time & continue on.

03-17-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout 2: Quadriceps, Hamstrings, Calves

Leg presses**, 3 x 9,7: 130/12,220/8,270/9,330/3
leg presses (NA), 1 x 6-8: 230/5

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 4

Leg extensions, 2 x 15-20: 15/20,20

Feet-high leg presses**, 1 x 7-9: 90/12,150/8,190/5
Feet-high leg presses (NA), 1 x 6-8: 110/7

Stiff-legged deadlifts*, 2 x 8-10: 55/8,75/10,8

Hyperextensions (NA), 1 x 6-8: 3

Leg curls, 2 x 15-20: 25/12,8

Leg press calf raises**, 2 x 15,12: 120/12,190/8,235/7,260/5
Leg press calf raises (NA), 1 x 9-12: 215/na

Standing calf raises, 1 x 12-15: 135/na
Standing calf raises, 1 x 20-25: 45/na

Seated calf raises, 1 x 20-25: 20/na

(56:39)

This was tough, not so much the exercises…I just didn’t have it today. I was lethargic, unorganized & just flat today in the gym. I was just trying to not regress today.

03-18-2009
AM Fasted Cardio
(33:21) brisk walk up fellowship hill around parking lot & back

03-19-2009
AM Fasted Cardio
(16:46) brisk walk around edge of Wellington Lake, up Wellington hill & back.

The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Triceps,Abs

Pulldowns**, 3 x 9,7,4-6: 50/12,90/8,110/9,130/8
Pulldowns (NA), 1 x 6-8: 110/6

Dumbbell pullovers*, 1 x 7-9: 30/8,45/6
Dumbbell pullovers (NA), 1 x 6-8: 30/6

Stiff-arm pull downs, 2 x 15-20: 40/20,20

Bent-over rows**, 3 x 9,7: 50/12,75/8,95/9,115/9

V-handle cable rows (NA), 1 x 6-8: 110/7

Bent-arm bent-over laterals, 1 x 15-20: 20/16

Shrugs, 1 x 15-20: 105/17

Lying extensions**, 2 x 9,7: 30/12,55/8,70/9,75/9 <80lbs,20%>
Lying extensions (NA), 1 x 6-8: 45/9

Overhead dumbbell extensions*, 1 x 7-9: 25/8,40/9 <45lbs>
Overhead dumbbell extensions (NA), 1 x 6-8: 25/8

Pushdowns, 1 x 15-20: 100/13

Kneeups, 2 x 10-20: na
Kneeups (NA), 1 x 6-8: na

Nautilus crunches, 2 x 10-15: 60/na

Nautilus crunches (NA), 1 x 6-8: 70/na

End-of-bench kneeups, 1 x 15-20: na

(55:13)
Good training session, much better than Tuesday. I think I’m reaching my limit as far as strength increases on this calorie restricted diet. I’ll change my training program here soon enough, so for now…I’ll just roll w/this & not worry about it. The diet plus the training is working, so I’ll keep my butt on this horse until there is a need to change.

03-20-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 1: Chest, Delts, Biceps

Incline presses**, 3 x 9,7: 65/12,105/8,130/9,155/7 <155lbs,10%>
Incline presses (NA), 1 x 6-8: 95/7

Flat-bench flyes*, 1 x 7-9: 25/8,35/7
Flat-bench fiyes (NA), 1 x6-8: 20/7

Cable crossovers, 2 x 15-20: [5b]65/20,15

Barbell presses**, 3 x 9,7: 35/8,55/12,65/9,80/7 <80lbs,10%>
Barbell presses (NA), 1 x 6-8: 60/6

Incline one-arm lateral raises*, 1 x 7-9: 10/8,20/6
Incline one-arm lateral raises (NA), 1 x 6-8: 10/6

Dumbbell upright rows, 2 x 15-20: 10/20,20

Barbell curls**, 2 x 9,7: 35/12,55/8,65/9,80/5
Barbell curls (NA), 1 x 6-8: 45/5

Incline curls*, 1 x 7-9: 20/na
Incline curls (NA), 1 x 6-8: na
Nautilus curls, 1 x 15-20: 20/na,na

(54:28)
Not too bad, choosing the correct weight can have a lot to do w/how your day @ the gym goes. Since, I am losing fat, I’ll be happy w/moderate performance increases in lifts.

03-22-2009
PM Cardio
(32:02) brisk walk around edge of Wellington Lake, up Wellington hill & back.

On the way down my right foot went numb. I’ll have to monitor this situation in the future.

03-23-2009
The Ultimate Fat-to-Muscle Workout
Monday, Workout 2: Quadriceps, Hamstrings, Calves

Leg presses**, 3 x 9,7: 120/12,190/8,230/9,280/7
leg presses (NA), 1 x 6-8: 230/6

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 6

Leg extensions, 2 x 15-20: 20/20,16

Feet-high leg presses**, 1 x 7-9: 80/12,140/8,170/8
Feet-high leg presses (NA), 1 x 6-8: 110/7

Stiff-legged deadlifts*, 2 x 8-10: 45/8,85/10,8

Hyperextensions (NA), 1 x 6-8: 2

Leg curls, 2 x 15-20: 25/17,12

Leg press calf raises**, 2 x 15,12: 80/12,135/8,165/15,200/11
Leg press calf raises (NA), 1 x 9-12: 165/13

Standing calf raises, 1 x 12-15: 135/na
Standing calf raises, 1 x 20-25: 45/na

Seated calf raises, 1 x 20-25: 20/na

(56:15)
After yesterdays walk, I started this workout sore. My calf & lower back were sore before I ever started to train. Surprisingly my calfs & quads felt better AFTER training. It’s getting harder for me to “get up” for my training; I’ll be changing training programs in a couple of weeks so maybe that will cure some of my dragging in the gym.

03-24-2009
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout2: Back,Triceps,Abs

Pulldowns**, 3 x 9,7: 60/12,90/8,120/9,130/6
Pulldowns (NA), 1 x 6-8: 110/7

Dumbbell pullovers*, 1 x 7-9: 30/8,40/8
Dumbbell pullovers (NA), 1 x 6-8: 30/7

Stiff-arm pull downs, 2 x 15-20: 50/13,7

Bent-over rows**, 3 x 9,7: 55/12,85/8,105/6,105/6 <115lb,10%>

V-handle cable rows (NA), 1 x 6-8: 110/7

Bent-arm bent-over laterals, 1 x 15-20: 20/17

Shrugs, 1 x 15-20: 105/20

Lying extensions**, 2 x 9,7: 35/12,55/8,65/9,80/3 <80lbs,20%>
Lying extensions (NA), 1 x 6-8: 50/6

Overhead dumbbell extensions*, 1 x 7-9: 30/8,45/8
Overhead dumbbell extensions (NA), 1 x 6-8: 25/6

Pushdowns, 1 x 15-20: 100/10

Kneeups, 2 x 10-20: na
Kneeups (NA), 1 x 6-8: na

Nautilus crunches, 2 x 10-15: 60/na

Nautilus crunches (NA), 1 x 6-8: 70/na

End-of-bench kneeups, 1 x 15-20: na

(53:59)
I started off cold but got into it as the sets went on. My tank was really on “E” by the time I got to my tricep sets.

03-26-2009
The Ultimate Fat-to-Muscle Workout
Thursday, Workout 1: Chest, Delts, Biceps

Incline presses**, 3 x 9,7: 105/12,115/4,140/9,155/5
Incline presses (NA), 1 x 6-8: 95/7

Flat-bench flyes*, 1 x 7-9: 25/8,35/8
Flat-bench fiyes (NA), 1 x6-8: 20/9

Cable crossovers, 2 x 15-20: [5b]65/20,15

Barbell presses**, 3 x 9,7: 35/12,60/8,75/9,85/7
Barbell presses (NA), 1 x 6-8: 60/6

Incline one-arm lateral raises*, 1 x 7-9: 10/8,20/5
Incline one-arm lateral raises (NA), 1 x 6-8: 10/6

Dumbbell upright rows, 2 x 15-20: 12/20,16

Barbell curls**, 2 x 9,7: 35/12,55/8,65/9,80/7
Barbell curls (NA), 1 x 6-8: 45/5

Incline curls*, 1 x 7-9: 20/7
Incline curls (NA), 1 x 6-8: na
Nautilus curls, 1 x 15-20: 20/na,na

(50:27)
Not bad considering that I really didn’t feel like going to the gym today. The weights felt really light. No doubt I could have hit my bench weight if not for screwing up my warm-ups. Also, my time was much better w/more exercises & set so this turned out to be one of my better workouts.
New PR’s on Shoulder presses & Barbell curls.

03-27-2009
The Ultimate Fat-to-Muscle Workout
Friday, Workout 2: Quadriceps, Hamstrings, Calves

Leg presses**, 3 x 9,7: 130/12,200/8,250/9,280/8
leg presses (NA), 1 x 6-8: 230/6

Sissy squats*, 1 x 7-9: 9
Sissy squats (NA), 1 x 6-8: 7

Leg extensions, 2 x 15-20: 20/20,16

Feet-high leg presses**, 1 x 7-9: 70/12,110/8,170/8
Feet-high leg presses (NA), 1 x 6-8: 110/6

Stiff-legged deadlifts*, 2 x 8-10: 65/8,95/10,10

Leg curls, 2 x 15-20: 25/20,13

Leg press calf raises**, 2 x 15,12: 90/12,145/8,180/15,200/12
Leg press calf raises (NA), 1 x 9-12: 175/8

Standing calf raises, 1 x 12-15: 135/na
Standing calf raises, 1 x 20-25: 45/na

Seated calf raises, 1 x 20-25: 20/na

(53:32)
Really good session today. I felt really good & motivated going into the gym today. I think the lower pollen count plus the increased sleep the 2-3 days really helped. Improved on almost every exercise & felt good after training as well. Not bad for day 2 of reduced calorie.