Wes's Workout Log

[wesrman]

Thursday March 5/09

Beautifull day today.

1.)
25 min (walk)
Lunch
2.)
25 min (walk)

[wesrman]

Friday March 6/09

Strength

Deadlift 3 sets 6,5,5 reps
Weighted Chin Ups 3 sets 5 reps
Military Press 3 sets 6,5,5 reps
Close grip Bench Press 3 sets 5 reps

Superset:
Palm Down wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 7 reps
Behind Back Wrist Curls 1 set 20 reps

Core Circuit / 2 sets:
Chinnies 30 reps
Supermans 8 reps
Plank 30 seconds

Grease the groove:
push ups 9 sets 10 reps

[wesrman]

Monday March 9/09

Muscular Endurance/Conditioning

Circuit / 4 sets:
Bodyweight squats 20 reps
Push Ups 15 reps
Chin Ups 8 reps

Superset / 2 sets:
Wrist Roller (A)
Wrist Roller (B)

Core Circuit / 2 sets:
Chinnies 30 reps
Supermans 9 reps
Plank 30 sec

Grease the groove:
9 sets of 10 reps

[wesrman]

Tuesday March 10/09

Conditioning/Grip

Cardio- 15min (bike)
Grippers 3 sets 30 reps

Just a quick thing to get the blood flowing before work. I wanted to run but its been raining all day.

[wesrman]

Wednesday March 11/09

Strength
Squats 3 sets 6 reps
Bench Press 3 sets 5,5,5 reps
Seated Rows 3 sets 6,5,5 reps (increased weight 5 lbs)
Upright Rows 3 sets 7,7,6 reps
Zottman Curls 3 sets 8,8,8 reps
Paulm Up Wrist Curls 2 sets 17,17 reps
Chinnies 2 sets 32 reps

Finisher:
Bar Hangs
Burpees 1 set 20 reps

Grease the groove:
Push Ups 6 sets 15 reps

Great workout today. Last week i felt like i lost some strength after being sick, but today i felt great and added reps to almost everything.

[wesrman]

Thursday March 12/09

Conditioning
34min (jog/walk)

[wesrman]

Friday March 13/09

Strength
Deadlift 3 sets 6,6,6 reps

Superset:
Weighted Chins 3 sets 6,5,5 reps
Military Press 3 sets 6,6,6 reps

Close Grip Bench Press 3 sets 6,6,5 reps

Superset:
Palm Down Wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 8 reps
Behind Back Wrist Curls 1 set 22 reps

Core Circuit / 2 sets:
Chinnies 32 reps
Supermans 9 reps
Plank 30 sec

I never had the oportunity to do my grease the groove training tonight cuz i was so busy at work. It was another tough night, but went well. My work capacity is getting better and better all the time.

[wesrman]

Saturday March 14/09

Beautifull day today so i went for a walk and had lunch while i was out.

25min (walk)
lunch
25min (walk)

[wesrman]

Sunday March 15/09

Finally seems like spring here.

1 hour (walk)

[wesrman]

Monday March 16/09

Muscular Endurance/Conditioning

Deck Of Cards: 31:05
Clubs: Bodyweight Squats
Spades: Chin/Pull Ups
Diamonds: Push Ups
Hearts: Sit Ups
Aces: 5 Burpees

This workout kicked my ass. I always seemed to get 2 spades (chins/pull ups) in a row which really sucks.

[wesrman]

Monday March 17/09

Conditioning

42min (walk/jog)

[wesrman]

I was feeling run down Wednesday. This is usually how i feel before i get sick so i decided (it took a lot of convincing) to not workout.

I still had to work so its not like i didnt do anything physical. I just didnt want to get sick again.


Thursday March 19/09

Strength

Squats 3 sets 7,6,6 reps
Bench Press 3 sets 6,5,5 reps
Seated Rows 3 sets 6,6,6 reps
Upright Rows 3 sets 7,7,7 reps
Zottman Curls 3 sets 8 reps
Palm Up Wrist Curls 2 sets 17 reps
Chinnies 2 sets 32 reps

Felt ok today so i decided to workout and see how it went and so far so good.

[wesrman]

Im definately not sick. A bit sore and worn out from the week, but a couple days of rest should help.

I got my bike out yesterday and im pumped to ride, buts still a bit too cold. I also bought a jump rope today. Im going to add a bit of jump rope to my conditioning once i get decent at it.

[wesrman]

Me and my neices just spent 20 minutes screwing around with the rope and im getting decent already. I should get good fairly quickly cuz i used to do a lot of shadow boxing and stuff back in the day and it seems fairly similar. Plus im a bit obsessive when it comes to learning new things.

Its a good way to get my neices off their asses and my mom was even doing it. Anything that encourages the family to get the blood pumping is a good thing.

[wesrman]

Monday March 23/09

Muscular Endurance/Conditioning

Circuit 3 sets:
Rope Turns 60 reps
Squats 15 reps
Push Ups 15 reps
Rope Turns 60 reps
Chin Ups 8 reps
Military Press 10 reps

Superset:
Palm Up Wrist Curls 3 sets 12,11,11 reps
Palm Down Wrist Curls 3 sets 12,11,11 reps