Wednesday, January 25, 2006

Entry #226
Since this is the last week of this program, I'll go ahead and record my lifts for the day.

Box jumps: 3 sets; 3 reps
Squats: 3 sets; 7, 6, 6 reps (275lbs)
Superset - Leg Extensions: 3 sets, 12, 10, 10 reps (205lbs) Leg Curls: 3 sets, 10, 10, 8 reps (120lbs)
Standing calf raises: 4 sets; 10 reps (400lbs - machine is at the max.
Need to switch to the smith machine to get a higher weight.)
Seated calf raises: 3 sets; 12 reps (185lbs)
Lying calf raises: 3 sets; 20 reps (300lbs)
Close grip bench press: 3 sets; 3 reps (135lbs - you're supposed to go light for warm-up)
Dips: 3 sets; 8 reps (was supposed to do weighted dips, but someone
jacked the weightbelt. I would have used a 45lb plate attached to my
Skull-crushers: 3 sets; 10 reps (30lb dumbbells)

Lots of bodybuilding-esque stuff, but I've made noticeable strength
gains. It was a refreshing change, and I was introduced to weighted
dips, my new favorite exercise. Need to bring my own weightbelt from
home next time.


  1. Oh yeah, also, you can add weight by holding a dumbbell in your feet if there's no belt.

  2. I tried a medicine ball but it kept slipping. Thanks for the suggestion, a dumbbell should work better (don't know why I didn't of that).