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SilverBullet - Workout Journal - November 2006
 
Date Time Title Duration
(mins)		 Total
Exercises		 Total
Sets		 Total
Reps		 Training
Volume		 Cardio
Mins
Wednesday 11/29/2006 06:50 Back-Shoulders-Biceps 40 7 27 313 24660 0
Monday 11/27/2006 18:10 Chest-Legs-Triceps 40 5 24 289 25180 0
Sunday 11/26/2006 08:05 Back-Shoulders-Biceps 30 7 29 324 25045 0
Saturday 11/25/2006 08:35 Chest-Legs-Triceps 35 5 26 317 26340 0
Thursday 11/23/2006 08:30 Back-Shoulders-Biceps 45 7 26 290 19850 0
Tuesday 11/21/2006 05:50 Legs-Chest-Triceps 40 6 27 300 25270 0
Monday 11/20/2006 17:35 Back-Shoulders-Biceps 35 9 36 374 23280 0
Saturday 11/18/2006 08:15 Chest-Legs-Triceps 40 5 25 294 22550 0
Friday 11/17/2006 11:35 Back-Shoulders-Biceps 30 5 24 260 16700 0
Wednesday 11/15/2006 05:45 Legs and Chest 35 4 19 219 16595 0
Monday 11/13/2006 06:15 TGIM - Back Day ! 30 5 21 233 19030 0
Sunday 11/12/2006 08:00 Chest - Shoulders - Triceps 30 5 20 218 13660 0
Friday 11/10/2006 07:15 Back-Quads-Triceps (TGIF) 40 6 24 273 22380 0
Thursday 11/9/2006 07:15 Chest, Shoulders, Abs 35 6 24 301 10760 0
Tuesday 11/7/2006 06:45 Ignore all the distractions today and lift! 30 4 14 158 16055 0
Monday 11/6/2006 09:30 A Different Scene 40 5 22 243 12760 0
Sunday 11/5/2006 09:00 Cardio 45 0 0 0 0 45
Saturday 11/4/2006 07:15 November - work hard ! 35 5 23 281 18810 0
Month Totals:  655 96 411 4687 338925 45

Wednesday, 11/29/2006 8:05:12 AM    Back-Shoulders-Biceps
Kinda dragged myself through it, but hey, its done!
Muscle Grp Exercise Weight Reps
Biceps - Cable Biceps Curl 30/35/40/40/40 15/12/10/8/8
Shoulders - Dumbell Upright Rows 40/40/40 12/12/12
Shoulders - Rear Deltoid Flys 90/90/90 12/12/12
Shoulders - Dumbell Raises 20/20/20/20 12/12/12/12
Upper Back - Close Grip Front Lat Pulldown 105/105/105 12/12/12
Upper Back - Straight Arm Pulldowns 60/75/75 12/10/10
Upper Back - Seated Rows 120/135/150/165/180/195 15/15/12/12/10/8

Total workout volume : 24515 lbs
Meal Log:

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Monday, 11/27/2006 9:15:45 PM    Chest-Legs-Triceps
Gym was crazy place tonight, but got the basics done.
Muscle Grp Exercise Weight Reps
Chest - Cable Crossover 50/55/60/65/65 15/12/12/10/8
Chest - Incline Bench Press 100/100/100/100/100 12/10/8/8/8
Quadriceps - Lunge 12/12/12/12
Quadriceps - 45-degree Squat Machine 120/140/160/180/200 20/18/16/15/12
Triceps - Triceps Extension 70/80/90/90/80 15/12/10/10/10

Total workout volume : 25090 lbs
Meal Log:

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Sunday, 11/26/2006 9:02:20 AM    Back-Shoulders-Biceps
Busy day - in and out of here quickly.
Muscle Grp Exercise Weight Reps
Biceps - Cable Biceps Curl 30/35/40/45/50/50 15/15/12/10/8/6
Shoulders - Rear Deltoid Flys 105/105/105 12/12/12
Shoulders - Bent Over Rear Deltoid Raises 30/35/40/40 12/12/10/10
Shoulders - Dumbell Raises 20/20/20/20 12/12/12/12
Upper Back - Close Grip Front Lat Pulldown 105/105/105 10/10/10
Upper Back - Straight Arm Pulldowns 60/75/75/75 12/10/8/8
Upper Back - Seated Rows 125/145/165/185/185 15/15/12/10/10

Total workout volume : 24475 lbs
Meal Log:

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Saturday, 11/25/2006 10:25:10 AM    Chest-Legs-Triceps
The day after Thanksgiving, and heading into the season of madness, stress and anxiety, the mood in the gym was somewhat subdued. But the free endorphins certainly help.
Muscle Grp Exercise Weight Reps
Chest - Cable Crossover 50/55/60/65/70 15/15/12/12/10
Chest - Incline Bench Press 100/100/100/100/100 10/10/8/8/8
Quadriceps - Lunge 12/12/12/12/12/12
Quadriceps - 45-degree Squat Machine 120/140/160/180/200 18/18/15/15/15
Triceps - Triceps Pushdowns 80/90/100/100/100 12/12/12/10/10

Total workout volume : 26195 lbs
Meal Log:

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Thursday, 11/23/2006 10:56:20 AM    Back-Shoulders-Biceps
Happy Thanksgiving! I guess those of us who worked out this morning can now pig-out with a clear conscience!
Muscle Grp Exercise Weight Reps
Biceps - Cable Curls 30/40/50/40 12/10/8/8
Shoulders - Dumbell Upright Rows 25/25/25 12/12/12
Shoulders - Bent Over Rear Deltoid Raises 25/30/35/35 12/12/10/10
Shoulders - Dumbell Raises 25/25/25/25 12/12/12/10
Upper Back - Close Grip Front Lat Pulldown 105/105/105 10/10/10
Upper Back - Straight Arm Pulldowns 60/75/75 12/10/10
Upper Back - Seated Rows 120/135/150/165/180 15/15/12/12/10

Total workout volume : 19665 lbs
Meal Log:

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Tuesday, 11/21/2006 6:53:58 AM    Legs-Chest-Triceps
Dont you love slipping out of the house very early into the silent darkness of a freezing morning to go and push weights?
Muscle Grp Exercise Weight Reps
Chest - Incline Bench Press 100/100/100/100/100 6/8/8/8/6
Chest - Cable Crossover 50/55/60/65/70/70 15/15/14/12/10/10
Quadriceps - Lunge 10/10/10/10
Quadriceps - Leg Extension 90/100/100 12/10/10
Quadriceps - 45-degree Squat Machine 120/140/150/160/170 15/15/15/15/12
Triceps - Triceps Extension 70/80/90/90 12/12/10/10

Total workout volume : 25465 lbs
Meal Log:

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Monday, 11/20/2006 6:56:54 PM    Back-Shoulders-Biceps
Had stuff to do for work this morning, so had to go to gym late, right in the middle of the rush-hour crowd, and of course had some delays getting to equipment. But overall, a fairly good workout.
Muscle Grp Exercise Weight Reps
Biceps - Cable Biceps Curl 70/70/70 10/8/8
Biceps - Cable Curls 30/30/35/35/40/40 12/12/10/10/8/8
Shoulders - Dumbell Upright Rows 25/25/25 10/10/10
Shoulders - Cuban Press Rotation 30/30/30 10/10/10
Shoulders - Bent Over Rear Deltoid Raises 30/30/30/30 12/12/10/10
Shoulders - Dumbell Raises 25/25/25/25/25 12/12/12/10/10
Upper Back - Close Grip Front Lat Pulldown 80/90/100 10/10/10
Upper Back - Straight Arm Pulldowns 60/75/75/75 10/10/10/8
Upper Back - Seated Rows 120/140/160/180/180 15/15/12/10/8

Total workout volume : 22710 lbs
Meal Log:

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Saturday, 11/18/2006 10:06:15 AM    Chest-Legs-Triceps
Its amazing what a good nights sleep will do for you!
Muscle Grp Exercise Weight Reps
Chest - Cable Crossover 50/55/60/65/70/70 15/15/15/12/12/10
Chest - Incline Bench Press 100/100/100/100/100 8/10/6/6/6
Quadriceps - Lunge 12/12/12/12
Quadriceps - 45-degree Squat Machine 100/120/140/150/150 15/15/15/15/15
Triceps - Triceps Extension 60/70/80/90/90 12/12/12/10/10

Total workout volume : 22615 lbs
Meal Log:

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Friday, 11/17/2006 1:33:22 PM    Back-Shoulders-Biceps
Had Indian food for dinner last night - chicken tikka-massala, nan bread, and a couple of obligatory Kingfishers - so was not feeling to good this morning. Nonetheless, pushed my self into the gym and did some stuff.
Muscle Grp Exercise Weight Reps
Biceps - Cable Curls 30/35/40/45/50 12/12/10/10/8
Shoulders - Bent Over Rear Deltoid Raises 25/30/30/30 12/12/10/10
Shoulders - Dumbell Raises 20/25/25/25/25 12/12/10/10/10
Upper Back - Straight Arm Pulldowns 45/60/60/60 12/10/10/10
Upper Back - Seated Rows 105/125/145/165/185/185 12/12/12/12/10/10

Total workout volume : 17100 lbs
Meal Log:

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Wednesday, 11/15/2006 6:42:23 AM    Legs and Chest
The spirit was willing but the flesh was weak, and I had to drag myself around the gym today, but managed to get in a decent workout. I hit the 45-degree squat machine today again. I managed to find the right feet position to avoid inflicting any pain on my left knee. There is nothing like squatting to bring you to exhaustion.
Muscle Grp Exercise Weight Reps
Chest - Cable Crossover 50/55/65/70/70 15/15/15/12/12
Chest - Incline Bench Press 100/100/100/100/100 8/8/8/6/6
Quadriceps - Lunge 12/12/12/12
Quadriceps - Squat 100/120/140/150/150 15/15/12/12/12

Total workout volume : 16410 lbs
Meal Log:

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Monday, 11/13/2006 7:47:41 AM    TGIM - Back Day !
Seated cable rows with a wide T-type bar is a joyous experience! For legs my main thing is lunges because I can work around a knee thing from my running days. However they are getting a bit to easy, so I pre-fatigued them on the 45-degree squat machine.
Muscle Grp Exercise Weight Reps
Lower Back - Dead Lift 100/100/100 6/8/8
Quadriceps - Lunge 12/12/12/12/10/10
Quadriceps - Squat 120/120/120 12/12/12
Upper Back - Straight Arm Pulldowns 60/75/75 12/10/10
Upper Back - Seated Rows 105/120/135/150/165/180 15/15/15/12/10/8

Total workout volume : 19030 lbs
Meal Log:

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Sunday, 11/13/2006 7:40:40 AM    Chest - Shoulders - Triceps
I should probably change this around to do Chest-Legs-Triceps, and Back-Shoulders-Biceps on alternate days.
Muscle Grp Exercise Weight Reps
Chest - Cable Crossover 50/55/60/65/70 15/15/12/10/8
Chest - Incline Bench Press 100/110/100/100 8/10/10/8
Shoulders - Wide-Grip Upright Rows 60/60/60 10/10/10
Shoulders - Dumbell Raises 25/25/25/25 12/12/12/12
Triceps - Triceps Extension 60/65/70/70 12/12/10/10

Total workout volume : 13105 lbs
Meal Log:

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Friday, 11/10/2006 7:18:19 AM    Back-Quads-Triceps (TGIF)
Upped the intensity of seated rows on the cable machine. Used a straight bar with handle-type grips (Name?), and concentrated on squeezing the shoulder blades together at the top of the lift for maximal contraction. Delicious.
Muscle Grp Exercise Weight Reps
Lower Back - Dead Lift 50/100/100/100 10/8/9/8
Quadriceps - Leg Press 100/100/120/120 12/12/12/12
Quadriceps - Lunge 10/10/12/12
Triceps - Triceps Extension 60/65/70/70 12/12/13/12
Upper Back - Straight Arm Pulldowns 60/60/60 10/10/10
Upper Back - Seated Rows 105/125/145/165/185 15/15/15/12/10

Total workout volume : 22785 lbs
Meal Log:

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Thursday, 11/9/2006 8:22:51 AM    Chest, Shoulders, Abs
Shoulder still holding up against the incline bench. Also, working rear delts to try and compensate for any weakness around the rotator cuff.
Muscle Grp Exercise Weight Reps
Abdominals - Crunches 20/20/20/20
Biceps - Cable Curls 30/35/40/40 12/10/9/8
Chest - Cable Crossover 40/45/50/55/60 15/12/12/10/10
Chest - Incline Bench Press 100/100/100/100 8/10/9/8
Shoulders - Wide-Grip Upright Rows 40/40/50 15/15/12
Shoulders - Dumbell Raises 20/20/20/20 12/12/12/10

Total workout volume : 10500 lbs
Meal Log:

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Tuesday, 11/7/2006 8:28:42 AM    Ignore all the distractions today and lift!
Up since 3.00am, and almost blew it off, but forced my self out for a quick legs and back.
Muscle Grp Exercise Weight Reps
Lower Back - Dead Lift 100/100/100 8/8/10
Quadriceps - Leg Extension 75/90/105 12/12/12
Upper Back - Straight Arm Pulldowns 60/60/60 10/10/12
Upper Back - Seated Rows 105/120/135/150/150 15/15/12/12/10

Total workout volume : 16055 lbs
Meal Log:

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Monday, 11/6/2006 10:35:53 AM    A Different Scene
...and different crowd. Went to gym late beacause of an early work thing. Got there at 930am. The big difference is the energy level, not just the work loead, but also much more social interaction than one finds with the early morning grumps. Alas, I will need to endure the grumps for the time being.
Muscle Grp Exercise Weight Reps
Biceps - Cable Curls 30/35/40/40 12/10/10/10
Chest - Cable Crossover 50/55/60/65/70 15/15/12/12/10
Chest - Incline Bench Press 100/100/100/100 10/10/8/8
Quadriceps - Lunge 12/11/12/12
Triceps - Triceps Pushdowns 60/65/70/70/70 12/12/10/10/10

Total workout volume : 12485 lbs
Meal Log:
9.0  Breakfast :  Chocolate protein shake.

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Sunday, 11/5/2006 11:52:16 AM    Cardio
Nothing like a good sweat to clear the head!
Muscle Grp Exercise Weight Reps

Total workout volume : 0 lbs

Cardio : Stairmaster-Free-Climber: 45 minutes
Meal Log:

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Saturday, 11/4/2006 7:37:41 PM    November - work hard !
Rolled out of bed on a sharp, crisp morning, and tried for a respectable workout. Dont you love Saturdays?
Muscle Grp Exercise Weight Reps
Biceps - Cable Curls 30/35/40/40 15/12/10/8
Chest - Cable Crossover 45/50/55/60/65/70 15/15/15/12/12/10
Shoulders - Dumbell Raises 20/25/30/30 12/12/10/10
Upper Back - Straight Arm Pulldowns 45/60/60/60 15/12/12/12
Upper Back - Seated Rows 105/125/145/160/160 15/15/12/10/10

Total workout volume : 18405 lbs
Meal Log:
8.30  Breakfast :  3 eggs over easy on whole wheat toast
14.0  Lunch :  Tuna sandwich on wholegrain bread.

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