Category Archives: weights

posts that contain details about weight training workouts

Shoulders and Swimming 20070502

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As I sat here eating my Double Western Bacon Cheeseburger (970 calories) from Carl’s Jr and sucking down my Hand Scooped Chocolate Malt (780 calories) I realized that I hadn’t written up today’s workout.

Swimming is very shoulder-intensive, at least the way I swim. So on days when we do shoulders, I like to just swim. I didn’t feel right about leaving Travis to do shoulders on his own, so we came up with a compromise. I did military press with him before jumping in the pool. It seemed to work out pretty well.

Weight: 258.8 (again)

Military Press:
135/16 155/12

Swim:
300 Free warm-up
200 Kick
8 x 100 Free 2x (2:00, 2:15, 2:30, 2:45)
200 Free warm-down
————
1500 yards

Some legs, some swimming 20070501

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Well, I talked Travis out of finishing our leg workout. We were competing for resources with several other groups of people, and we didn’t have much time. I had to get back to work for my 1-1 with Martin, so we couldn’t just sit around and wait for the others to finish their sets. We got in some good stretching while waiting for the squat rack to open up, then we did standing calf raises while waiting for the leg press to open up. But we were not the only ones waiting for the leg press, and the other group started before we were done with our standing calf raises. This gave me the perfect chance to talk Travis out of more leg workouts. I don’t think I’ll be so lucky next week.

I still wanted to get some cardio in before we left, and there was no way I could run with my jello legs, so I hit the pool. There were 2 other people in the pool already. They must have been training for something, because they had a bunch of equipment and were pushing themselves pretty hard. I was faster, of course, but I could only swim for about 20 minutes before it was time to go.

Weight: 258.8

Squat:
225/12 275/10 275/4

Standing Calf Raise:
395/12 395/12 395/12

Swim:
400 Free warm-up
5 x 100 Free descending (3:00, 2:45, 2:30, 2:15, 2:00)
100 Free warm-down
————
1000 yards

Starting up (yet again)

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We are very busy at work. We have been operating in stealth-mode for the past 18 months, but we finally debuted at the Web 2.0 conference in San Francisco 2 weeks ago. Ever since that time, we’ve been getting a lot of positive press and attention, which has kept things busy. I’ve managed to keep my hours under 100 per week, but it has been pretty crazy. I did manage to swim every now and then, but it wasn’t very often. And I never blogged it.

Summer has come to Utah and that means a lot of things for me. I finally broke down and turned on my air conditioner this morning before I left for work. I need to hire someone to install sprinklers and grass at my new house. It’s time to get serious about working out again. Travis and I hit the gym today for the first time in a long time. It was pretty pathetic, but at least we’re getting back to it. Some of the guys at work are very into biking, specifically mountain biking, so I’ve thought about getting my bike out and trying to hang with them from time to time. I’m not as confident about that one, but I’ll try it at least once. And it won’t be very long until the outdoor pools are open and I can start swimming outside. There’s really nothing as fun as swimming in a well-maintained outdoor pool.

I lost about 25 pounds while working out over the last 18 months, which seemed like a very healthy rate to lose weight (and gain muscle). But today I hopped on the scale to see that I’ve gained 20 pounds back in about 2 months. That doesn’t seem nearly as healthy. I’ve also lost a lot of my strength and tone (as you’ll notice in today’s numbers). I think it’s probably good that I gained so much weight, because I don’t think it would motivate me to action the way this has. I’m back.

Weight: 258.0

Flat Bench:
135/20 (very easy) 185/16 205/10

Incline Bench:
135/16 155/14 185/12

Incline Dumbbell Fly:
60/16 70/12 80/4

Treadmill:
.91 miles in 10 minutes

Shoulders 20070308

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Joey did Back and Biceps with his wife yesterday while I swam, so he wanted to do shoulders today. We didn’t do a lot of sets, but we pushed ourselves pretty well. Then we ran a mile. I think we’re going to try to run at least a mile after we lift each day. We’ll see how that goes.

Weight:
249.6

Military Press:
135/12 155/10 155/8

Dumbbell Press:
50/12 60/10 70/8

Run:
1.0 mile in 9:40

Legs 20070306

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I’m not sure how smart it was to push so hard today, but it was fun. Lyndsey did a leg workout with us, which gave us a little bit of extra time to rest between sets, but we still managed to destroy ourselves.

Squat:
225/12 275/10 275/8

Leg Press:
580/12 670/10 760/8

Standing Calf Raise:
395/12 395/10 395/8

Run/Walk:
2.0 miles – 24:00

Away Too Long 20070305

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I knew it had been a while since I hit the gym, but I didn’t realize exactly *how* long it had been. I guess it’s not too surprising that I lost as much strength as I did.

Weight: 247.0

Flat Bench:
225/12 245/8* 245/5(+1)
* Joey was spotting me and had his hands on the bar way too much. After I pushed up #8 (which was getting really difficult) he pulled the bar in and said, “you’re done, I’m not lifting 50 pounds another rep.” The worst part is that I had no idea he was even helping; I have no idea how many reps he was helping; and I have no idea how I would have done otherwise. Lesson Learned: NEVER let your spotter touch the bar until you ask for it.

Incline Bench:
185/12 205/8(+2) 215/6

Incline Fly:
60/12 70/10 80/8

Bar Dip:
6 7

Chest 20070220

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It’s been more than a week since I’ve lifted weights. Travis went to be with his wife as she had some teeth pulled today, so it was shaping up to be another swim day (or skip it till after work). But then Joey said he wanted to lift. My excuses were gone. It’s probably a good thing, too, because I’m getting pretty weak.

Weight: 247.2

Flat Bench:
185/16 – 185/4 245/3 – 225/5 225/10

Incline Bench:
155/20 185/10 225/5

Incline Fly:
50/20 70/10 80/5

Bar Dip:
-80/12 -50/9 0/6

Chest 20070205

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I didn’t realize exactly how much I had used my shoulders during the cross-country skiing until I got under some weight on the flat bench today. It’s Joey and Lyndsey’s anniversary today, so he had to leave work a bit early for a “couples massage.” That meant that he worked until he left around 1:00. Travis and I worked until he left as well, then we headed to the gym where we ran into Kyle.

Weight: 246.8

Flat Bench:
185/20 225/10 245/5 — I need to go up next week

Incline Bench:
165/19(+1) 185/10 225/4(+1)

Incline Dumbbell Fly:
55/20 70/10 85/4(+1)

Bar Dip:
2 — total failure

Legs 20070130

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I have my one-on-one meetings with our CEO on Tuesdays at 1:30, so we have to either cut the workout short, or get to the gym a bit early. Today we got to the gym early. Joey’s wife is still sick, so it was just me and Travis.

One of the trainers was using the Squat rack when we got there. We have a pretty good relationship with him. He kept asking us if we wanted a bench or a chair to use when we did out squats, so we would know how far down we needed to go. We have a running joke about not going deep enough on our squats. I went deep today. I’m going to feel it for a long time, but I think it was worth it.

Weight: 246.0

Squat:
225/20 275/10 315/5

Leg Press:
580/20 670/10 760/5

Standing Calf Raise:
395/20 395/10 395/10

Leg Extension:
140/20 170/10 200/5

Hamstring Curl:
95/20 120/10 145/5

Incline Sit-up:
20

Chest 20070129

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Monday. Chest day. I wasn’t paying attention to the time until I looked up and it was already 12:20. I took a quick glance at Kopete (IM client) and saw that Joey wasn’t online and Travis was marked Away. I walked past Joey’s office and he wasn’t there. I figured everyone had already gone without me (or figured out something better to do with their lunch), so I ran downstairs. About half-way across the parking lot I remembered that Travis told me he always sets himself away, even when he’s there. I would feel bad leaving him behind (even though I had all but convinced myself I was going to swim), so I went back upstairs and found him. He hadn’t noticed the time either. But that meant it was definitely going to be a chest day.

Weight: 248.4

Flat Bench:
185/16 225/10 245/5

Incline Bench:
185/14 185/10 225/5

Incline Dumbbell Fly:
50/20 70/10 85/6

Bar Dip:
-80/14 0/7