Day 13 - Upper Back, Traps

1. V-bar pulldowns - 80x12, 80x12, 110x3, 140x7, 140x7
2. Pull-ups* - 172x6, 172x5, 160x8
3. Barbell Shrugs - 135x12, 135x12, 225x15, 225x14, 225x15
4. Crunches - 2 sets
5. Leg lift crunches - 1 set
6. Alternating DB curls - 40x6


Today's total - 21,002 pounds

Time Off For Healing

I had to take a break. I strained my lower back really bad during the last workout I did on 2/1/2007.

I didn't do more weight than usual for me or anything, but I'm guessing when I did the Leg Press sled, my form was poor and I rounded my lower back and didn't keep it tight against the seatback. Either way, I hurt myself very bad and I spent the next 2 weeks recovering. I was out of town a week as well. Then, my workout partner was out of town a week. So, it's been a crappy 3 weeks of no workouts, but we did get back to it today.

Day 12 - Legs

1. Squats - 135x10, 135x10, 185x3, 225x8, 245x8, 245x8
2. Leg Press - 540x8, 630x6

Today's total = 17,075 pounds

Day 11 - Chest

1. Flat BB Bench Press - 135x10, 165x8, 185x4, 205x3, 225x2, 205x6, 185x7, 165x8, 135x6
2. Incline DB Press - 70x4, 65x4
3. Dips* - 200x9

Today's total = 12,010 pounds




*body weight only

Day 10 - Abs, Biceps, Traps

1. Cable crunches - 80x10, 80x12, 80x12 = 2720
2. Incline Sit-ups - 10 reps, 10 reps
3. Decline leg raise to pike - 8 reps, 8 reps
4. Standing alt. db curls - 25x8, 35x3, 45x6, 45x4L5R = 1555
5. Standing BB curls - 55x10, 85x8, 85x4 = 1570
6. Hammer curls - 40x7L8R = 600
7. BB shrugs - 135x10, 225x8, 225x8, 225x12 = 7650

Today's total - 11,375

Day 9 - Shoulders

1. Seated DB Press * - 25x10, 35x10, 45x5, 55x2, 65x3L/60x4R, 60x5, 60x6 = 3625
2. Side lateral raises - 20x8, 20x8, 20x8 = 960
3. Rear lateral raises - 30x8, 30x10 = 1080
4. Standing alt. db curls - 30x10, 40x6 = 1080

Today's total = 6,745 pounds



* Accidentally grabbed the wrong weight with left hand on one set.

Was out of town this week

I did some push-ups, sit-ups, and crunches each night while I was out of town for work.

Day 8 - Legs, Abs, Traps

1. Squats - 45x20, 135x10, 185x6, 225x10, 225x10 = 7860
2. Lunges* - 40x10 = 800
3. Shrugs - 135x10, 225x8, 225x8 = 4950
4. Crunch Machine - 110x12, 110x15

Today's total = 16,580 pounds

Grand Total = 109,832 pounds


* weight is per arm

Day 7 - Chest, Triceps

1. Incline Barbell Bench Press - 135x10, 135x10, 155x4, 185x6, 185x6 = 5540
2. Flat Dumbbell Bench Press - 80x7, 80x6, 80x7 = 3200
3. Dips - 200x10, 200x7 = 3400
4. Cable Crossover* = 30x15, 50x5 = 1400
5. Tricep Cable Pulldown = 50x5 = 250
6. Tricep Cable Extension = 60x7 = 420
7. One-arm Reverse Tricep Extension* 30x10 = 600

Today's total = 14,810

Grand Total = 93,252 pounds


*weight is per arm

Day 6 - Shoulders, Back, Biceps

1. Shoulder DB Press - 25x10, 30x10, 40x5, 50x3, 60x6, 60x6
2. Cable Pulldown - 70x10, 70x10, 100x3, 130x6, 140x6, 140x6
3. Pull-ups - 200x9, 188x9 (-12lb assist)
4. Lateral DB side raises - 20x10, 25x5, 20x6
5. One-arm DB rows - 80x6
6. Standing Alt. DB curls - 40x5, 35x7

Today's total = 13,632 pounds

Grand total = 78,442 pounds

Out of Town

I was out of town last week for work and so I missed about 10 days with no weight added . grrrrr.. I did exercise during my time away, but nothing with weights. I did sit-ups, crunches, leg lifts, and push-ups every night while I was away.

Unfortunatley, this week, I skipped Mon. and Tues. due to some late nights on Sun. and Mon. I did however, go to the gym tonight since I missed this morning. I plan to start back in the morning and get back to it for the rest of the week. Of course, I'm going to probably be out of town next week for work as well so.... grrr.. again.

Day 5 - Back, Biceps

1. Seated Row (v-bar) - 60x10, 60x10, 130x6, 120x7 = 2,820
2. Pull-ups - 185*12, 200x5, 185x5, 190x7 = 5,475
3. Pull-down (Hammer Strength machine) - 270x7, 320x1, 270x3 = 3,020
4. Hammer Strength Seated Biceps - 45x12, 90x4 = 900
5. Alt. Standing Dumbbell Curls - 40x5, 35x3, 25x6 = 455


Today's Total = 12,670

New Total = 64,810

Day 4 - Chest

1. Flat Barbell Bench Press - 115x12, 155x8, 185x6, 205x3, 225x2, 205x5 = 5820
2. Decline Barbell Bench Press - 185x10, 185x5 = 2775
3. Incline Dumbbell Bench Press - 60x8L9R, 60x6 = 1740
4. Dips - +25x5, +0x3, +0x7 = 3125

Today's total = 13,460

Grand Total = 52,140

Day 3 - Legs

1. Squats - 135x10, 135x10, 185x4, 225x8, 225x8 = 7040 pounds
2. Leg Press - 540x6, 630x6 = 7020 pounds
3. Seated Calf Raises - 90x10, 135x10, 135x11 = 3735


Today's total = 17,795

Grand total = 38,680

Day 2 - Back, Triceps

1. Cable pulldowns - 60x10, 60x10, 80x4, 110x2, 130x8, 140x6, 130x6 = 4400
2. Pull-ups* - 150x8, 150x8 = 2400
3. Cable Rows - 80x10, 80x15 = 2000
4. Tricep Cable Pushdowns - 30x10, 40x8, 70x6, 60x8 = 1520
5. Tricep Cable Extension - 70x10, 70x9 = 1330
6. One Arm Reverse Tricep Cable Extensions = 1090
7. Sit-ups and crunces - no weight added

Today's Total = 12,740 pounds

New Grand Total = 20,885 pounds



*I don't weigh 150 pounds, but I used the "assist" bar with 50 pounds of helper force and I currently weigh around 200 pounds (unfortunately).

First Day of the New Year

1. Seated Dumbbell Shoulder Press - 25x10, 25x10, 40x5, 50x3, 60x6, 60x6, 60x6 = 3860 pounds
2. Standing Alternate Dumbbell Curls - 20x10, 25x4, 35x3, 45x6, 40x6, 40x7 = 2390 pounds
3. Side Lateral Raises - 20x9, 20x7 = 640 pounds
4. Hammer Curls - 40x5L6R, 35x6L7R = 895 pounds
5. Rear Lateral Raises - 30x6 = 360 pounds

Today's Total - 8145 pounds

This is going to be easy! :)

One Year, One Million Pounds

Do you lift weights?

Have you ever wondered how much weight you lift in total?

Could you lift one million pounds in one year?

As I start a new year and made my first visit to the gym today, I asked myself this question, "I wonder how much weight I could lift in an entire year?"

I have always tracked my workouts in a notebook and so I decided that I would try and create a blog to track my exercising this year (2007) and set myself a challenge: one year, one million pounds.

I'm not sure if that is even a reasonable goal for a year. I did do the math, and if I worked out 5 days a week, and lifted on average about 10,000 pounds per day, it would come 2.6 million pounds. So, I'm figuring that I could possibly do 1 million pounds this year without too much problem. The trick will be staying consistent with my workouts.

I notate my workouts by listing Weight x Reps, sets separated by commas (ie. 20x10 = 20 pounds at 10 reps). If on a dumbbell exercise I do a different amount of reps between my two arms, I will notate the reps with an L for left arm and R for right arm after each rep number (ie. 30x5L6R = 30 pounds at 5 reps left arm, 6 reps right arm). If a workout uses dumbbells, the weight listed is for what I am holding in 1 arm. The total I add up will be for the entire weight lifted during the exercise from each arm combined.

Okay, so there's the deal.

Let's get it started.