Moving Day

To my loyal fanbase, I'm moving to a new location. Please find the new dave's workout at
http://bodyspace.bodybuilding.com/digger711/

It's been fun. See ya.

Shoulders Legs

DB Mil press 60x8, 60x8, 65x8 New record!
Front raise 55x8, 55x8, 60x8
Shurg 135x8 185x8, 185x8

Leg press 410x8, 420x8, 450x8
Seated leg curl 130x8, 150x8, 160x8

Triceps/Biceps

Dips 8,8,8 (wish I could add weight to this, perhaps I'll add more reps)
Pullovers 70x8, 75x8, 75x8
Kickbacks 40x8, 40x8
Rope pushdowns 75x8, 75x8, 75x8
NEED to change this work out will try to have 3 new exercises for next time.

BB Curl 95x8, 105x8, 115x6
Hammer curl 45x8, 45x8, 45x8
Pull ups 8, 8, 6 (first two sets assisted 22,16# resp. last set unassisted)
NEED new bicep work out as well.

Triceps/Biceps

Hammer Curl 45x8, 45x8, 50x8
Cable 65x8, 70x8, 75x8
Chin up 6, 6, 6

Push down 65x8, 70x8, 70x8
Pull over 65x8, 70x8, 75x8
Dips 8, 8, 8

Chest/Back

Bench press 185x8, 205x8, 215x6
DB Chst Press 60x8, 65x8, 70x8
Fly 50x8, 50x8, 50x8

Machine Row 150x8, 160x8, 170x8
Pull down 150x8, 160x8, 170x6
Pull ups 8,8,6

Shoulders/Chest

Shoulder DB press 55x8, 60x8, 60x8 (new record!)
Front raise 50x8 (3 sets)
Side Rase 25x8 (3 sets)
Pull ups 8, 8, 6

BB Bench 135x8, 185x8, 205x8
Fly 50x8 (3 sets)
Incline press 135x8 (1 set)

Leg raise 20
Crunch 20, 20, 15 with 25# weight

Biceps Triceps

Hammer curl 45x8, 45x8, 50x8
BB Curl 95x8, 95x8, 105x6
Pull ups 8, 8, 6
Incline db curl 25x8, 30x8

Pushdowns 70x8, 70x8, 75x8
Narrow grip Bench 135x8, 155x8, 155x8
Pull overs 70x8, 70x8, 75x8 (new record!)

Chest Back

Didn't blog last week but I did work out. Just to lazy/busy to post.

Bench 185x8, 205x8, 215x6
Incline Bench 135x8, 145x8, 155x8
DB fly 40x8, 45x8, 50x8
Dips 8, 8, 6

Machine rows 170x8, 180x8, 190x6
Lat pull down 170x8, 180x8, 190x6
DB Bench row 40x8, 45x8, 50x8

Shoulders/Legs

DB shoulder press 50x8, 50x8, 55x8
Front raise 40x8,45x8, 45x8
Side raise 15x8,20x8,20x8

Dead lift 135x8, 185x8, 225x8
Squat 135x8, 185x8 205x6
Calf raise (machine) 250x8, 250x8, 270x8
Seated ham curl 110x8, 130x8

Biceps/Triceps

BB Curl 95x8, 95x8, 105x6
Hammer Curl 40x8, 40x8, 45x8
Cable Curl 50x8, 60x8, 60x6

Dips 8,8,8
Pullovers 60x8, 65x8, 70x8
Cable pushdown 50x8, 60x8, 70x8

Chest/Back

Bench 135x8, 185x8, 205x5
Fly 40x8, 45x8, 50x8, 55x8
Incline Bench 90x8, 140x8, 160x8

Pull down 90x8, 140x8, 160x8
Bench row 65x8 (3 sets)
Machine row 150x8, 170x8, 180x6

It's been a month but I've got a new job and there have been some family issues.
I've now joined the gym at work and hopefully with the demands of the job that I can continue to work out here. I've got a 3 week old pic to put up. Also I got a fitness assesment from this gym and found that I'm at 17% body fat. I'll be trying to bring that down to below 15% or better.

Chest/Back

Flat Bench 135x8, 155x8, 175x6, 175x4
Fly 40x8, 50x8, 50x8
Incline Bench 115x10, 115x10, 135x8 --try to start at 135 next time

Lat pull down 100x10, 110x8, 120x8
Machine Row 170x8, 175x8, 190x8
Incline machine pull down 155x8, 170x8, 170x8

Legs/Shoulders

Smith machine BB shoulder press 135x8, 155x8, 165x8 (last set was HARD!)
DB Shoulder press 50x8, 50x8, 55x8 (new record!)
Front Raise 40x8, 40x8, 50x8

Leg press 330x10, 350x8, 370x8
Standing calf raise 200x15, 200x12, 200x12, 200x10, 220x10
Seated leg curl 90x8, 90x8, 110x8

3 .1 mi intervals after a short warm up, it was hard but I'm not sure if there are lasting effects on this effort...I think I need to do at least 10 intervals to make it worth my while.

Biceps Triceps

Bar curl 65x8, 85x8, 90x8
Cable curl 60x20, 60x20, 60x20
Pull ups 8, 6, 6

Skull crushers 55x8, 55x8, 60x8
CG Bench 115x8, 135x8, 135x8
Cable push down 90x8, 90x8, 100x8

Chest Back

OK I'm slacking on posting this....here's what I remember from a few days ago
BB bench 135x8, 155x8, 175x8...still stuck here and haven't really gotten better at it very fast.
Pec Dec 110x8, 90x6, 90x6
Incline 95x8, 95x8, 95x8

Lat pull down 90x8 100x8 120x6
Machine row 150x8, 170x8, 170x6
Pull ups 5, 5, 5

Back/ Chest

Flat BB Bench 135x8, 155x8, 175x8, 155x4, 135x4
DB Fly 40x8, 45x8, 50x8
Decline BB press 135x8, 135x8, 135x8

Lat pull down 90x8, 100x8 110x8
Machine Incline Lat pull down 150x8, 170x8, 170x8
Pull ups 5, 5, 5

Ran 10 min @ 5.5 mph.

Shoulders/Legs

Machine leg press 330x8, 350x8, 370x8
Seated calf raise 70x15, 90x12, 135x8
Seated leg curl 90x8, 110x8, 130x8

DB Mil press 50x8, 50x8, 55x8 (new record!)
Front Raise 40x8, 40x8, 45x8
BB Mil press (smith machine) 115x8, 135x8, 145x8
Side raise 20x4 (felt like left elbow was hurt so I stopped here)

Walked 10 minutes.

It was nice to get back to legs but man they'll be sore tomorrow.

Bicep/Tricep 6/6/07

This is 2 days late.

Hammer Curl 35x8, 40x8, 40x8
BB Curl 65x8, 75x8, 85x8
Pull ups 5, 5, 4

Skull Crusher 55x10, 60x8, 65x8
Close grip bench 115x10, 125x8, 125x8
Cable push down 100x10, 110x8, 120x4 -did this in tandem with some guy

Chest/Back

Flat BB Bench 135x8, 155x8, 165x6, 135x4
Incline BB Bench 95x8, 115x8, 125x6
DB Fly 40x8, 40x8, 45x8

1 arm DB row 50x8, 60x8, 60x8
Pull up over hand grip 5 w/ ast., 3 w/o ast., 4 w/ ast.
Machine Row 155x10, 170x6

Ran 10 minutes at 4.8 mph did 3 sprint intervals at 9+ mph, cooled down 5 min.

Biceps/Triceps

Skull crushers 55x10, 55x10, 55x10
Close grip bench press 95x10, 115x10, 115x5, 115x5 (superset w/ EZ bar curl)
Cable push down 90x10, 100x8, 110x8

EZ Bar curl 55x10, 55x10, 55x10, 55x10 (super set w/ tricep bench press)
Seated hammer curl 35x8, 35x8, 40x8
21s on preacher chair 35# 1 set.

I tried high intensity interval training today, it was really fun and great way to top off my lifting, I did 4 intervals after a 10 minute warm up. (4 1 minute intervals at about 10mph) to improve I hope to get to a consistent 5 intervals and at a higher speed.

Legs/Shoulders

DB Mil press 45x10, 50x8, 50x8
Front lat raise 35x8, 40x8, 45x8
Side lat raise 15x8, 15x8, 15x8

Leg press (horizontal machine) 310x10, 330x8, 350x8
Calf Raise 3 sets 180x10, 3 sets 200x10
Seated leg curl 185x10, 200x8, 220x8

Walked to cool down, no running.

Chest / Back

Bench 135x8, 155x8, 175x5 (I couldn't get up the weight for #5, someone helped get it off)
Fly 40x8, 45x8, 50x8
Decline bb bench 95x8, 115x8, 135x8

Deadlift 95x10, 115x8, 135x8
Machine Row 150x10, 165x8, 175x8

It concerns me that I'd had all this progress on the bench press and now I've been using the form where I take the bar to my chest and all of a sudden I can't lift 175 for 8 reps. I'm recording this the day after--my chest is sore a bit, so I know that my form is OK. I say this because I know there is the possibility in having bad form and actually building up my shoulders instead of my chest. Anyway, I hope to be back to 225# in a few months and be able to bring it down to my chest. I hope to get a progress picture taken in the next week or two--hope it goes well.
As for the diet, I haven't really been focusing on it but trying to get my protein via the whey powder. We went to Chili's last night and instead of having the black bean burger, I had the real thing with a lot more fat. Steph says this week we'll be eating a lot healthier so hopefully I'll have some BF loss this week.

Biceps/Triceps

Hammer curl 35x8, 40x8, 40x8
DB standing curl 55x8, 55x8, 55x8
Preacher curl 45x10, 45x10, 45x10
Pull up 5, 4, 4

Skull crusher 55x10, 65x10, 75x10
Close grip bench press 95x8, 105x8, 115x8
Push down 90x8, 100x8, 110x8

Chest/Back Day

Bench press 135x8,155x8,165x6, 135x8
Fly 40x10, 40x8, 40x10
Incline Bench 95x8, 105x8, 115x8

Lat pulldwn 100x10, 110x8, 120x6
Machine row 155x10, 170x8, 170x6
Pullup 5,4,3 w/ 16#assist

Ran 1.6 mi, 20 minutes w/ a healty dose of walking.

I'm trying to get better form for my bench press-ie I'm bringing the bar further down to my chest-usually touching it. This accounts for the drop in weight. I used to think that my body wouldn't do that, but I realize that I just didn't have the strength to bring it down that far. So, I'm essentially starting over with my bench press, but I think this is better. Still need to get scripture verses to match each exercise or body part. Also considering this book project, who says dw can't be the only one who does it!

Off Day(?!?)

Was supposed to work chest/back today but I woke up not quite recovered from my long weekend. I didn't get a lot of sleep so I decided to sleep in and move my Monday to Tuesday this week. I totally forgot to get any whey protein this morning too--crazy. I really need to get this all together and come up with a more disciplined regimen.
Also I came up with an idea to apply Bible verses with each muscle group I work including a few for running. Hopefully I can improve my spiritual disciplines along with the physical.
I've been wrestling with this for a while and I've decided that it is positive to want to excel physically if I'm doing it for the right reasons. I hope to blog more about that in the future.

Hey all, I just wanted to post a picture on this!
This is what we'll call my before picture. This was taken
near the end of April 2007. Looking at it, I can see a few
goals of places where I want to change: I want to lose the
bit of spare tire and work on size in general. So, here's to
starting again!

Shoulders, Triceps, Biceps

close grip bench press 95x10,115x10, 135x8
skull crusher 60x10,70x10,70x10

BB curl 65x10, 75x8, 85x8
x-over cable curl 30(ea)x8, 30x8,30x8
concentration curl 25x8,25x8,25x8
seated curl 35x8, 35x8, 35x8

DB shld press 40x8,45x8
Front raise 40x8,40x8,40x8
DB side raise 10x8,10x8, 10x8

Legs/Shoulders

DB Military press 40x10, 50x10,50x10
Front Raise 35x8,40x8,40x8
Side raise 17.5x8, 15x8,15x8

Dead lift 185x8, 205x6, 225x4
Leg press 270x10, 310x10, 350x10
Seated leg curl 110x8,120x8,130x8
Standing calf raise 7 sets 180x10--this left a mark across my back not sure if I want to
keep doing the standing press, may switch to the seated version. Though I was told by "some guy" at the gym that the standing was better and I agree --It does seem harder.

I didn't run today waked a whole 5 minutes--I think perhaps I could get more serious about my cardio on my off days, ie Tuesday, Thursday & Saturday

Triceps,Biceps

Seated Hammer Curl 8x40, 8x40, 8x35
Incline DB curl 8x30, 8x30, 8x30
Cable curl 10x90, 8x100, 6x110
Hurt my back with the cable curl (I think)

Overhead tri extension 10x50, 10x60, 10x70
Cable pushdown 8x90, 8x100, 6x110
Skull crushers 8x50, 8x50
Narrow grip bench press 8x95, 8x95

Walked for about 15 minutes--need to run on Friday.

Off Day

Didn't work out today.
I've stopped being so vigilant about the posting of what I eat, I think
I'll try to post new developments and trends but for the most part,
I've decided unless I really start getting too heavy (read over 205#)
I'll start at it again and try to get back to being good about my
food. But for now, since I'm not trying to enter any contests, I'll be a
bit more lax on my food consumption, but just try to be generally
conservative on the calories.

Chest/Back

DB Fly 10x35 10x40, 10x40
BB Flat Bench 8x135, 8x185, 8x205, 6x225, 2x235 (testing to see if it wouldn't kill me)
Incline Bench 8x135, 8x155, 6x155

Lat pull down 8x80, 8x90, 8x90
Mach Lat pull down 10x110, 10x130, 10x150
Machine row 8x150, 8x150, 8x150
bent over row 8x135, 8x135, 6x135

Shoulders/Legs

Leg press 450# 3 sets 8 rep
Calf raise (standing) 180 5 sets 10 rep, 200 1 set 10 rep
Seated leg curl 2 sets 90#,8 rep, 1 set 100#-8 reps
DB Shoulder press-45#-2x10, 50#1x10
Cable pull ups 80#2x8, 90#1x8
BB front shrug 185#3x8
Pull ups 5 reps (for fun)
Running 1.75 mi, felt good (second half not first) but was running out of time, did intervals near the end.

.5 scoop whey
1/2 cup oatmeal w/ AJ & creatine cocktail
.5 scoop whey

Off Day 4-26

Bkft:1/2 cup oatmeal w/ apple juice & creatine
Snack: 170 cal (22 g of carbs, 3 of protein) oatmeal cookie
Lch: 3 cheese burger w/ bacon / serving of fries (Take your child to work day)
Snack: Bag of dried fruit/ nuts
Dinner 2 pcs lasagna 1 small slice garlic bread
Snack: shared a small bag of wheat thins with the kids

I'm still sore in my chest, hopefully I'll be rested by Monday for my next chest workout.
Finally my calves are feeling normal right in time for me to kill em againt tomorrow!

Biceps/Back

Seated Hammer curl 25x8, 30x8, 35x8
Concentration curl 3(25x8)
Cable curl 90x8, 100x8, 100x4
Chin ups 3 sets of 5

Bent over row 40x10, 50x8,50x8
Lat pull down 80x8,90x8,90x8
Pull ups 3 sets of 5

Half scoop whey pre workout
Half scoop post workout
1/2 cup oatmeal & creatine w/ apple juice
3 danishes(!!) -we were celebating my MBA completion at work

Tuesday (off)

Breakfast: 1/2 cup of oatmeal/ 8 oz cranberry juice with creatine
Snack: 1 cheese stick
Lunch: Ham & Cheese sandwich/4 Oreos/ 1 banana

4/23 Chest / Triceps

Flat BB Bench Press 135x8, 185x8, 225x6, 225x6
Decline BB Press 185x5, 155x3
Bench Fly 40x10, 45x10, 50x8
Skull Crusher 40x8, 45x8, 50x8
Cable Pushdown 90x8, 100x8 110x6

Cardio: 15 min avg 5.5 mph

Bk: 1/2 cup oatmeal -creatine sup
snack: cheese stick
Lc: 2 slices pizza/ bananana / cheese stick
Dinner: (equiv of) 2 small pcs of fried chicken/ fries / 1/2 biscuit -creatine sup
Snack: protein shake -creatine sup