W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
---
LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
---
Preacher Curl 4 x 10
Rope Press Down 4 x 15
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Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
---
Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
---
Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

Chest, Tris, Calves

03/22/14

Bench (135) 30, (225) 10, (315) 6, (335) 4, (385) 2, (315) 6, 8, (225) 15
Incline DB Press (110) 10, (115) 8, (90) 12
Technogym Neutral Grip Chest Press 4 x 15
Cable Flys 3 x 15
Tri Press Down 3 x 15
Overhead Rope Press 3 x 12
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Muscle Up, Ring Dips, Ring Rotation, Hip Extensions, Situps, & Arms, Calves

12/11/13

5 rounds of:
Muscle Up x 3
Ring DIp x 10
Ring Rotation x 2
---
4 rounds of:
Hip Extensions x 15
Situps x 20
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Ring Dips 4 x 10
Chin Ups 4 x 10
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LF Machine Curls 4 x 10
Cable Curls 4 x 10
Rope Press 4 x 10
Superset:
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
---
21 Curls x 3
Close Grip Bench Press (135) 10, (185) 10, (225) 8, 7
Standing Calf Raise 4 x 12
Seated Calf Raise  4 x 12

Run, failed muscle ups & foot problems

09/30/12

Run 5.4 miles
Attempted muscle ups, still no dice. Pathetic.

Calves were tight when I started running, loosened up and ran fine.
Next morning my feet were killing me. the pain was so intense I thought I had fractured both feet.
Pain was practically identical in location and intensity on both feet.
The pain would come and go, but sometimes it was so intense I could not put pressure on my feet.
The pain travelled a bit within a 2 - 3" area around the cuboid bone. I think the calcaneouscuboid articular capsules or the fibular brevis muscle were stressed from the calf extensions prior to the 5.5 mile run. Sometimes the pain was located around the exstensor digitorum brevis.

I did a lot of stretching using my hands to flex the joints of the feet and I would do PNF stretching using a flat therapy band to stretch my calves. I also used a blunt end of a drum stick for deep tissue on the bottoms of the feet and foam rollers for anterior tibialis, calves, and tendon of the fibular longus.

By 10/09, the pain had subsided with slight reminders of discomfort beginning to feel more like weakness around the joints. Much better on 10/10, still stiff in the morning when I wake up, better though out the day. 10/11 feel pretty good, ready to run!

Calves & Abs, Week 8, Day 50 Y3T / Insanity Fit Test

03/31/12
7 Exercises: 3-4 sets, (weight), 12-25 reps
0-30 seconds rest periods

Abs:
Russian Twist: 3 sets, 45 seconds (8)
Plank: 3 sets, 60 seconds
(these two are done back to back with no rest periods)
Medball Sit & Stand: 3 sets, (8) 15, 15, 10
Leg Raises (captain's chair): 15, 20, 15
Rope Crunch: (67.5) 25, (72.5) 25, (77.5) 25, 25

Calves:
Standing Smith Raise: (160) 25, 20, 20, 20
Seated Raise: (150) 15, 15, 15

Insanity Fit Test:
Switch kicks: 80
POwer Jacks: 55
Power Knees: 75
Power jumps: 32
Globe jumps: 15
Burpies: 23
Pushup Jacks: 35
Plank Knees: 28

This was the worst score out of 3 on the fit test. My knee has been giving me problems and I am still fat.
My rear delts are still pretty sore from the back workout the other day (a lot of rowing). Got the new Reebox Reflex shoes (the training ones that are reenforced and I guess they are only available in blue?). Love the shoes, look and feel! Much more support than my previous pair of reflex shoes.

I have been watching cross fit games on youtube and feeling like I need to start training at a crossfit gym.

Abs & Calves, Week 5, Day 29 Y3T

03/05/12,  Exercise, sets, (weight) reps
Abs:
Plank: 3 sets, 45 seconds
Russian Twist: 3 sets, (12 lbs ball) 45 seconds
(previous 2 exercises are done back to back no rest)
Side Chop: 3 sets, (22.5) 10/10, 10/10, 10/10 (no rest between sets)
Rope Crunch: 4 sets, (62.5) 25, 25, 25, 25
Leg Raise: 4 sets, 20, 15, 15, 10
Calves:
Smith Raise: 4 sets, (160) 20, 20, 20, 20
Seated Raise: 4 sets, (175) 20, 12, 12, 12

Sand Bag Carry & Drag: 3 sets (50 & 90) 12 laps in 60 seconds

Shoulders & Calves, Week 3, Day 15 Y3T

This week the reps are much higher with longer rest periods. Slightly lighter weight to hit reps of 20, but still utilizing rest/pause to get 16 - 20 reps. Shoulders were screamin' with the reps so high, definitely need the longer rest periods (1:30 - 2:00 minutes). 


Exercise: sets, (weight) reps / 
Shoulders;
Warm up, Rubber Band Raises: 4 sets, (20) 16, 20, 20, 20
Lateral Raise: 3 sets, (30) 16, (25) 20, 20
Cable Front Raise: 3 sets, (7.5) 20, 20, 20
Power Clean & Press: 3 sets, (95) 11, (115) 6, (95) 20
Bent Lateral Raise: 3 dropsets, [(25)16, (15)10, (10)7], [(25)12, (15)8, (10)6], [(25)10, (15) 6, (10) 3
Calves:
Standing Calf Raise (smith machine): 4 sets, (110) 20, (160) 20, (210) 20, 20
Seated Calf Raise: 4 sets, (175) 20, 20, 15, 13
Single-leg Calf Raise (leg press): 4 sets, (140) 20, 20, 20, 20

Shoulders, Week 2, Day 8, Y3T

Week 2 02/04/12 Shoulders & Calves
That was supposed to be the workout, but my calves were still too sore from the last time I did calves (02/02). I screwed up the workout. I was supposed to do sets of 12-14 reps, but I forgot to bring my journal and did sets of 10 for the first  six sets. Doesn't matter anyway, I ate Papa John's double pepperoni pizza last night! So here is the workout from yesterday. Im not even making an attempt to workout today.


Warm up, Dips: 4 sets, 10, 10, 10, 10
Smith Machine Press: 3 sets, (200) 10, 10, 10
Seated Dumbbell Front Raise: (30) 10, 14, 10
Lateral Dumbbell Raise: (30) 12, 14, 10
Reverse Cable Fly: (22.5) 12, 12, 10

Chest & Calves, Week 1, Day 5, Y3T

Too long of a day to write anything other than the workout today.

Week 1 - 02/02/12 - Chest & Calves sets, (weight) reps

Chest:

Warm up - Cable Flys: 4 sets, (17.5) 12, (17.5) 12, (22.5) 12, (22.5) 12

Incline Dumbbell Press: 3 sets, (100) 12, (100) 12, (100) 8

Incline Dumbbell Fly: 3 sets, (45) 11, (50) 10, (50) 10

Dips: 3 sets, (90) 8, (45) 10, (45) 10

Calves:

Warm up - Smith Calf Raises: 4 sets, (135) 20, (185) 20, (185) 20, (185) 15

Seated Calf Raise: 3 sets, (190) 10, (190) 10, (190) 10

Single-leg Calf Press (Leg PRess): 3 sets, (240) 10, (240) 10, (240) 10

Shoulders & Calves, Week 1, Day 1, Y3T, New Training Program

Starting Y3T training program today. Trying to add some new curves to this dusty ol' physique! Sometimes it's hard to try a new training program, especially when its so different from what I am used to. I have been holding steady where I am at right now (weight and body fat percentage), so something needs to change. The Y3T method basically starts with heavier weights and lower reps and progressively changes to lighter weights with higher reps. Starting the first few weeks with more compound movements and weights heavy enough to employ rest/pause technique to finish the last few reps of each set. Rest periods are 1 - 1.5 minutes. My diet is still way off. I am getting all my protein, but my carbs are off and fat is way off. Need to get the percentages to 40:40:20. My cardio needs to be kicked up a notch. I am not a big fan of 35-45 minute cardio sessions, so I will probably stick to 1 minute sprints/1 minute rest for 15 minutes, 3x per week. Here is today's workout.


Week 1 - 01/29/12 - Shoulders & Calves: sets, (weight) reps 


Shoulders:
Rubber Band Lateral Raise & Press (warm up): 4 sets (30) 10
Seated Dumbbell Press: 3 sets (90) 11, (95) 8, (95) 7
Lateral Raise: 3 sets (30) 10, (35) 10, (40) 8
Upright Row: 3 sets (95) 10, (115) 10, (115) 10
Bent Lateral Raise: 3 sets (20) 10, (25) 10, (25) 10


Calves:
Smith Machine Calf Raise (warm up): 4 sets (135) 20, 20, 20, 20
Seated Calf Raise: 4 sets (195) 10, (215) 10, (215) 10, (215) 10
Single-Leg Calf Press (Linear Leg Press): (210) 10, (230) 10, 10, 10