Crazzy_Al's workout log...

[Crazzy_Al]

Evening session: January 26th, 2007: Shoulders.

Dumbbell Front Raise: 35lbs x 10 reps (Right then Left) http://www.exrx.net/WeightExercises/...rontRaise.html
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 35lbs x 10 reps (Right then Left) http://www.exrx.net/WeightExercises/...eralRaise.html
Dumbbell Front Raise: 40lbs x 10 reps (Right then Left)
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 40lbs x 10 reps (Right then Left)
Dumbbell Front Raise: 45lbs x 10 reps (Right then Left)
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 45lbs x 10 reps (Right then Left)
Dumbbell Front Raise: 50lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 50lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell Front Raise: 55lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 55lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell Lateral Raise: **Start at hips and SLOW** 20lbs x 10 reps http://www.exrx.net/WeightExercises/...eralRaise.html
Dumbbell Front Raise: **Start at hip, both hands with dumbbells touching, and SLOW** 20lbs x 10 reps
Dumbbell Lateral Raise: **Start at hips and SLOW** 25lbs x 10 reps
Dumbbell Front Raise: **Start at hip, both hands with dumbbells touching, and SLOW** 25lbs x 10 reps
Dumbbell Lying Lateral Raise: **done on a decline bench, start at hip** 20lbs x 10 reps (Right then Left)
Dumbbell Shoulder Press: (Standing) 45lbs x 10 reps **SLOW!!**
Dumbbell Shoulder Press: (Sitting) 55lbs x 15 reps **SLOW!!** http://www.exrx.net/WeightExercises/...lderPress.html


I was ready to cry before I started the shoulder presses...but I did them anyway, and then I wanted out of that place! HAHAHA!

[Crazzy_Al]

Yet another day of body punishment all in the name of vanity...and so my wife can have such a fine specimin of a man as her husband.



Evening session: January 27th, 2007: Back.

For what it's worth, my BACK days are usually a LOT more intense. I really wasn't feeling it today. But anyway, here's my weak ass BACK workout...

Lever Bent-over Row: 270lbs (+ lever weight) x 10 reps http://www.exrx.net/WeightExercises/...ntOverRow.html
Lever Bent-over Row: 315lbs (+ lever weight) x 10 reps
Lever Bent-over Row: 360lbs (+ lever weight) x 10 reps
Lever Bent-over Row: **I tried SOOOOO fucking hard to pull 9 plates today (405lbs) but I just couldn't get it lifted**
Lever Bent-over Row: 360lbs (+ lever weight) x 10 reps
Lever Bent-over Row: 315lbs (+ lever weight) x 10 reps
Lever Bent-over Row: 270lbs (+ lever weight) x 30 reps
Lever Bent-over Row: 220lbs (+ lever weight) x 20 reps
Lever Bent-over Row: 180lbs (+ lever weight) x 30 reps

Cable Seated Row (Wide Grip): 230lbs x 10 reps http://www.exrx.net/WeightExercises/...SeatedRow.html
Cable Front Pulldown (Wide Grip): 230lbs x 10 reps http://www.exrx.net/WeightExercises/...tPulldown.html

Smith Shrug: (standing in FRONT of bar) 195lbs x 20 reps (Slow) http://www.exrx.net/WeightExercises/...r/SMShrug.html
Smith Shrug: (standing in FRONT of bar) 285lbs x 20 reps (Slow)
Smith Shrug: (standing in FRONT of bar) 285lbs x 30 reps (Slow)

Dumbbell Shrug: 150 lbs (each hand) x 10 reps http://www.exrx.net/WeightExercises/...r/DBShrug.html
Dumbbell Shrug: 150 lbs (each hand) x 10 reps

Smith Shrug: (standing in FRONT of bar) 285lbs x 40 reps (Slow)

Cable Straight Arm Pulldown: (Rope) 85lbs x 20 reps http://www.exrx.net/WeightExercises/...mPulldown.html
Cable Straight Arm Pulldown: (Rope) 100lbs x 20 reps
Cable Straight Arm Pulldown: (Rope) 120lbs x 15 reps
Cable Straight Arm Pulldown: (Rope) 150lbs x 10 reps

That was enough for me. I said, "To hell with cardio and abs today" and went home.

[Crazzy_Al]

I could not get my ass out of bed this morning...so the AM cardio and ab workout got skipped.

I will say this, the extra sleep was VERY nice.

[Crazzy_Al]

Morning session: January 30, 2007: Cardio and abs

Elliptical Machine: Resistance Level 7, Incline Level 7, 30 minutes, 5125 Strides

Abs:
Cable Kneeling Crunch: 150lb x 40 reps
Cable Kneeling Crunch: 150lb x 40 reps

That's all I had time for this AM.

[Crazzy_Al]

Evening session: January 30, 2007: Chest

**Like my dragging ass morning session, this evening session wasn't much better. I had no desire to be there**

Flat Bench Press: 135lbs x 10 reps
Flat Bench Press: 225lbs x 10 reps
Flat Bench Press: 275lbs x 10 reps
Flat Bench Press: 255lbs x 10 reps
Flat Bench Press: 245lbs x 10 reps
Flat Bench Press: 185lbs x 15 reps
Flat Bench Press: 135lbs x 35 reps
Flat Bench Press: 135lbs x 30 reps
Chest Dip: 10 reps http://www.exrx.net/WeightExercises/...sChestDip.html
Flat Bench Press: (Close Grip) 165lbs x 10 reps
Flat Bench Press: (Close Grip) 145lbs x 20 reps

I was fed up, and unmotivated, so I went home at this point.

[Crazzy_Al]

Morning session: January 31, 2007: Cardio and abs

Elliptical Machine: Resistance Level 7, Incline Level 8, 30 minutes, 5405 Strides

Abs:
Lever 45° Side Bend: (Right side with 25lb plate in hanging Left hand) 20 reps http://www.exrx.net/WeightExercises/...5SideBend.html
Lever 45° Side Bend: (Left side with 25lb plate in hanging Right hand) 20 reps
Weighted Hyperextension: (with 25lb plate hugged to chest) 20 reps http://www.exrx.net/WeightExercises/...extension.html

And due to my wanting to sleep in a bit, that's all I had time for before work.

[Crazzy_Al]

Evening session: January 31, 2007: Biceps and Triceps

I have no idea what is wrong with me this week, but I have no desire to workout and I drag ass at the gym. Anyway, here's the evening workout...

Biceps:
Standing Barbell Curl: 100lbs x 10 reps
Sitting Preacher Curl: 95lbs x 10 reps
Sitting Preacher Curl: 140lbs x 10 reps
Sitting Preacher Curl: 120lbs x 10 reps
Sitting Preacher Curl: 105lbs x 10 reps
Sitting Preacher Curl: 95lbs x 10 reps
Sitting Preacher Curl: 50lbs x 25 reps
Standing Cable Curls (Lower Pulleys, Each hand): 50lbs x 20 reps
Standing Cable Curls (Lower Pulleys, Each hand): 60lbs x 10 reps
Standing Cable Curls (Higher Pulleys, Each hand): 60lbs x 20 reps
Standing Cable Curls (Lower Pulleys, Each hand): 60lbs x 10 reps
Standing Cable Curls (Lower Pulleys, Each hand): 50lbs x 10 reps


Triceps:
Single Hand (reversed) Cable Pulldown: 80lbs x 10 reps
Single Hand (standard) Cable Pulldown: 80lbs x 10 reps
Single Hand (standard) Cable Pulldown: 90lbs x 10 reps
Dual Hand Cable Pulldown: 150lbs x 20 reps


Both:
Dual Hand Biceps Cable Curl: 130lbs x 40 reps
Dual Hand Triceps Cable Pulldown: 150lbs x 40 reps
Dual Hand Biceps Cable Curl: 130lbs x 20 reps
Dual Hand Triceps Cable Pulldown: 150lbs x 30 reps
Dual Hand Biceps Cable Curl: 150lbs x 20 reps
Dual Hand Triceps Cable Pulldown: 150lbs x 15 reps

[Crazzy_Al]

Morning and Evening Sessions: February 1, 2007

Morning: Cardio and Abs

Elliptical Machine: Resistance Level 7, Incline Level 8, 30 minutes, 5240 Strides

Abs:
Lever 45° Side Bend: (Right side with 10lb plate in hanging Left hand) 20 reps
Lever 45° Side Bend: (Left side with 10lb plate in hanging Right hand) 20 reps
Weighted **advanced** Incline Crunch: (with 10lb plate hugged to chest) 30 reps
Lever 45° Side Bend: (Right side with 10lb plate in hanging Left hand) 20 reps
Lever 45° Side Bend: (Left side with 10lb plate in hanging Right hand) 20 reps
Weighted **advanced** Incline Crunch: (with 10lb plate hugged to chest) 20 reps


Evening Session: Shoulders
Dumbbell Lateral Raise: **Start at hips and SLOW** 20lbs x 10 reps
Dumbbell Front Raise: 45lbs x 10 reps (Right then Left)
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 45lbs x 10 reps (Right then Left)
Dumbbell Front Raise: 50lbs x 10 reps (Right then Left)
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 50lbs x 10 reps (Right then Left)
Dumbbell Front Raise: 60lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell One Arm Lateral Raise: **Start at center of pelvis** 60lbs x 10 reps (Right then Left) **Personal Best**
Dumbbell Front Raise: 40lbs x 10 reps (Right then Left) **SLOW**
Dumbbell Dual Arm Lateral Raise: **Start at center of pelvis** 40lbs x 10 reps **SLOW**
Dumbbell Dual Arm Front Raise: 35lbs x 10 reps (both hands) **SLOW**
Dumbbell Dual Arm Lateral Raise: **Start at hips** 35lbs x 10 reps **SLOW**
Dumbbell Dual Arm Front Raise: 20lbs x 10 reps (both hands) **VERY SLOW**
Dumbbell Dual Arm Lateral Raise: **Start at hips** 20lbs x 10 reps **VERY SLOW**

[Crazzy_Al]

Morning Session: February 2, 2007: Cardio and Abs

**I was extrememly pressed for time this morning, that's why I only did 15 mins on the eliptical machine**

Elliptical Machine: Resistance Level 7, Incline Level 8, 15 minutes, 2740 Strides

Abs:
Lever 45° Side Bend: (Right side with 10lb plate in hanging Left hand) 25 reps
Lever 45° Side Bend: (Left side with 10lb plate in hanging Right hand) 25 reps
Weighted **advanced** Incline Crunch: (with 10lb plate hugged to chest) 20 reps
Lever 45° Side Bend: (Right side with 10lb plate in hanging Left hand) 25 reps
Lever 45° Side Bend: (Left side with 10lb plate in hanging Right hand) 25 reps
Weighted **advanced** Incline Crunch: (No plate) 20 reps

My obliques are killing me today. Ugh!

[Crazzy_Al]

Evening session: February 2, 2007: Back.

Lever Bent-over Row: *Wide Grip* 225lbs (+ lever weight) x 10 reps **5 plates up front, 0 in back**
Lever Bent-over Row: *Wide Grip* 315lbs (+ lever weight) x 10 reps **5 plates up front, 2 in back**
Lever Bent-over Row: *Close Grip* 270lbs (+ lever weight) x 10 reps **4 plates up front, 2 in back**
Lever Bent-over Row: *Close Grip* 270lbs (+ lever weight) x 10 reps **4 plates up front, 2 in back**
Lever Bent-over Row: *Wide Grip* 270lbs (+ lever weight) x 10 reps **4 plates up front, 2 in back**
Lever Bent-over Row: *Close Grip* 270lbs (+ lever weight) x 10 reps **4 plates up front, 2 in back**
Lever Bent-over Row: *Wide Grip* 225lbs (+ lever weight) x 10 reps **3 plates up front, 2 in back**
Lever Bent-over Row: *Close Grip* 135lbs (+ lever weight) x 10 reps **3 plates up front, 0 in back**

Cable Seated Row (Wide Grip): 200lbs x 10 reps
Cable Front Pulldown (Wide Grip): 200lbs x 10 reps
Cable Seated Row (Wide Grip): 230lbs x 10 reps
Cable Front Pulldown (Wide Grip): 230lbs x 10 reps
Cable Seated Row (Wide Grip): 250lbs x 10 reps
Cable Front Pulldown (Wide Grip): 250lbs x 10 reps

Dumbbell Bent-over Row: 110lbs x 10 reps
Dumbbell Bent-over Row: 100lbs x 10 reps

[Crazzy_Al]

Morning Session: February 3, 2007: Cardio and Abs

Elliptical Machine: Resistance Level 7, Incline Level 8, 30 minutes, 5130 Strides

Abs:
Lever 45° Side Bend: (Right side with 10lb plate in hanging Left hand) 25 reps
Lever 45° Side Bend: (Left side with 10lb plate in hanging Right hand) 25 reps
Weighted **advanced** Incline Crunch: (with NO plate hugged to chest) 30 reps

Then rushed to work!





Evening session: February 3, 2007 Leg Day..and shrugs because I didn't do them yesterday:


Leg Presses

Leg Press: 14 plates x 10 reps (630lbs...plus the sled weight)
Leg Press: 18 plates x 10 reps (810lbs...plus the sled weight)
Leg Press: 20 plates x 10 reps (900lbs...plus the sled weight)
Leg Press: 22 plates x 25 reps (990lbs...plus the sled weight) **that's right...25 reps** PERSONAL BEST!!
Leg Press: 18 plates x 10 reps (810lbs...plus the sled weight)
Leg Press: 16 plates x 10 reps (720lbs...plus the sled weight)
Leg Press: 14 plates x 10 reps (630lbs...plus the sled weight)
Leg Press: 12 plates x 10 reps (540lbs...plus the sled weight)



On to Calf Extensions:

Calf Extensions: 340lbs x 20 reps
Calf Extensions: 360lbs x 20 reps
Calf Extensions: 370lbs x 20 reps
Calf Extensions: 390lbs x 20 reps
Calf Extensions: 290lbs x 30 reps



Then on to Leg Extensions:

Leg Extensions: 225lbs x 10 reps
Leg Extensions: 240lbs x 10 reps
Leg Extensions: 210lbs x 10 reps



Shrugs:
Shrug Rack: 360lbs (+ rack weight) x 20 reps
Shrug Rack: 450lbs (+ rack weight) x 20 reps
Shrug Rack: 540lbs (+ rack weight) x 20 reps
Shrug Rack: 540lbs (+ rack weight) x 20 reps
Shrug Rack: 450lbs (+ rack weight) x 20 reps
Shrug Rack: 360lbs (+ rack weight) x 20 reps

[Crazzy_Al]

It's been a few days since I updated this log...sorry. I have all my workout's written down on paper. I'll try to post them up tonight, for those who care.

[orangejuiced86]

almost 2 weeks for me with no gym. Im very eager to get back next tuesday..... cant wait infact!!!!!!!!!!!!!!

[Crazzy_Al]

By the way, folks, I'm still at it, and hitting it hard, I just have not had time to type up the workout logs I written down. Plus, most of you probably don't give a shit about my workouts.