Recent Workouts - ChaseVaughan.org

Monday May 18th, 2009

posted May 18, 2009, 8:34 PM by Chase Vaughan

I'm going to try and get back in the habit of public record. I have to say, keeping it public does make things easier to keep up with. I had the great fortune today of getting to work out with Laurel, who is a real trooper and stuck with me to the end, even when I felt a little pukey.

Superset #1

Bent over one-am dumbbell rows

50lbs/arm, 4x10

Inclined Dumbbell Press

50lbs/arm, 4x10

Superset #2

Dumbell Pull overs

120lbs, 4x10 (Come to think of it, that might be a little much, but it's the dumb machine has bad divisions!)

Inclined Dumbbell Flys

40lbs/arm, 4x10 (This may also be a bit much, but I feel like I'm growing into it pretty fast)

Superset #3

Dumbbell Curls

25lbs/arm, 4x25 (Only a 5-pound increase, it's

Lying Tricep Extentions

25lbs/arm, 3x15 (And boy do I feel it)

Superset#4

Hammer Curls

20lbs/arm, 1x10
15lbs/arm, 3x10 (Man, I just couldn't move those 20s anymore)

Tricep Pulldowns

42.5lbs, 1x10
35lbs, 3x10

I missed you guys! Hope I see a lot more of you.

Special Announcement

posted May 18, 2009, 8:33 PM by Chase Vaughan

It isn't that I've stopped working out, though the consistency has diminished, I've mostly just stopped writing down my workouts. I've started using a great iPhone/iPod Touch application called "iFitness" to record my workouts, and so far, that's doing a wonderful job. It keep perfect track of my workouts with extremely little effort from me, which I love. I can even get it to send me a record of the day's workout, but I have yet to take the time to turn it into a good format. But we'll see.

Already modified a bit, here's an example of a past day:

Date	Exercise	Set	Weight	Reps	Notes
12-May-09	Dumbbell lateral raise	1	15 lb	10
		2	15 lb	10
		3	15 lb	10
		4	15 lb	10

	Straight-leg deadlift	1	100 lb	10
		2	100 lb	10
		3	100 lb	10
		4	100 lb	10

	Leg curl	1	60 lb	10	Too much.
		2	55 lb	10	A bit much.
		3	50 lb	10
		4	50 lb	10

	Dumbell shoulder press	1	70 lb	10
		2	70 lb	10
		3	70 lb	10
		4	70 lb	10

	Seated calf raise	1	140 lb	25
		2	140 lb	25
		3	140 lb	25
		4	140 lb	25

	Calf press	1	180 lb	50
		2	180 lb	50
		3	180 lb	50
		4	180 lb	50

	Leg extension	1	140 lb	10
		2	140 lb	10
		3	140 lb	10
		4	140 lb	10

	Beginner squat	1	100 lb	10
		2	100 lb	10
		3	100 lb	10
		4	100 lb	10

The exercises aren't in the order in which I did them, and even the little bit of formating I did on this one took longer than I'm willing to put into a daily log. We'll see how this evolves.

Tuesday March 31st, 2009

posted Mar 31, 2009, 10:20 PM by Chase Vaughan [ updated Mar 31, 2009, 10:43 PM ]

I have been horrible lately about keeping up with this thing, but hopefully I can get back into the swing of things.

I missed too many days last week, though not as many as I didn't report, so I'm going to count this week as my 8th week starting today and sort of have a do-over. However, due to time constraints, it wasn't a great start.

Superset #1

Dumbbell Squats

45lbs/leg, 3x15

Straight legged dead lift

45lbs/leg, 3x15

Superset #2

Shoulder press

35lbs/arm 2x15 + 1x10 (Completely failed out today for some reason)

Seated Calf Press

120lbs, 3x25

I only did one exercise set per muscle group today, which I did to save time, but I seriously don't know if I could have done two other sets. I felt strong and weak at the same time, and all the candy I ate this weekend didn't help at all either. Let this be a lesson to you: DON'T SKIP YOUR WORKOUTS. It will come back to bite you, and you'll be surprised how fast your body will turn on you.

Now it's time for some sleep. I've had a lot of trouble catching some lately.

Monday March 24th, 2009

posted Mar 24, 2009, 9:34 AM by Chase Vaughan [ updated Mar 24, 2009, 9:50 AM ]

Okay, okay, okay. I DID workout last friday, but I didn't write it down, and now I've forgotten it entirely, but rest assured: it was good! Except that I couldn't work my shoulders because I had pulled it the day before doing bent over rows. If you notice, today, I tried to choose back exercises that involved my shoulder as little as possible, and I'm feeling a lot better. The 25th is a leg/shoulder day, so we'll see just how healed up I am then.

However, I didn't run on Saturday, which I'm sure is going to make Wednesday an maligned witch of a run.

Superset #1

Chambered Bent Over Rows

65lbs, 3x15

Inclined Dumbbell Press

40lbs/arm 3x15 (It's a good choice.)

Superset #2

Lateral Wide Grip Pulldown

50lbs, 3x15

Inclined Dumbbell Flys

30lbs/arm, 3x15

Superset #3

Dumbbell Curls

20lbs/arm, 3x15

Lying Tricep Extensions

20lbs/arm, 3x15

Superset#4

Hammer Curls

20lbs/arm, 2x15
15lbs/arm, 1x15 + ~5 hyper curls to burnout (I think I burned out early because I'm trying to make my movements faster and more stressful.)

Tricep Pulldowns

50lbs, 3x15

Thursday March 19th, 2008

posted Mar 20, 2009, 9:04 AM by Chase Vaughan [ updated Mar 20, 2009, 10:06 AM ]

Superset #1

Bent over Dumbbell Rows

40lbs/arm, 3x15 (felt good enough to jump the weight back up)

Inclined Dumbbell Press

35lbs/arm, 1x15
40lbs/arm 2x15 (looks like Chase just made a new friend.)

Superset #2

Dumbell Pull overs

50lbs, 3x15

Inclined Dumbbell Flys

30lbs/arm, 3x15

Superset #3

Dumbbell Curls

20lbs/arm, 3x15

Lying Tricep Extentions

15lbs/arm, 3x15

Superset#4

Hammer Curls

20lbs/arm, 3x15

Tricep Pulldowns

45lbs, 3x15

Wednesday March 18th, 2009

posted Mar 20, 2009, 9:01 AM by Chase Vaughan [ updated Mar 20, 2009, 9:04 AM ]

It's starting to become an easy thing for me to just run for 20 min. Which gives me hope that in 2 weeks, I might be able to make it to 30min, like the workout calls for.

Ab Superset

Crunches 3x25
Leg raises 3x25

It was a good day for crunches!

posted Mar 20, 2009, 9:00 AM by Chase Vaughan [ updated May 18, 2009, 8:33 PM ]

Tuesday March 17th, 2009

posted Mar 17, 2009, 5:04 PM by Chase Vaughan [ updated Mar 17, 2009, 5:10 PM ]

Superset #1

Ballet Squats

40lbs/leg, 3x15

Straight-leg Dead Lift

40lbs/leg, 3x15 (With a slight rest to recharge my grip)

Superset #2

Leg extensions

90lbs, 3x15

Leg Curls

25lbs/leg, 2x15
20lbs/leg, 1x13 (Okay, okay I'll try something lighter next time. Sheesh!)

Superset #3

Shoulder Press

35lbs/arm, 3x15

Seated Calf Raises

50lbs/leg, 3x25

Superset #4

Bent Over Lateral raises

15lbs/arm, 1x15
12.5lbs/arm, 2x15 (Man, I should have been doing this exercise weeks ago. It's great!)

Inside/Outside Seated Calf Press

180lbs

Inside: 3x25
Outside: 3x25

Monday March 16th, 2009

posted Mar 17, 2009, 11:05 AM by Chase Vaughan [ updated Mar 17, 2009, 11:15 AM ]

This is the first day of second week, and even though I've been falling behind on my sleep, it still feels pretty good getting in the gym.

Superset #1

Bent over Dumbbell Rows (Stayed down today, but may try more weight next time)

35lbs/arm, 3x15

Inclined Dumbbell Press

35lbs/arm, 3x15

Superset #2

Chambered Bent Over Row

65lbs, 3x15

Inclined Bench Press

95lbs, 3x15 (I had to change things up a bit because the facility was so overtaxed with people. I couldn't get a normal bench!)

Superset #3

Alternating Dumbbell Curls

20lbs/arm, 3x15

Reverse Curls

40lbs, 3x15

Superset#4

Concentration Curls

20lbs/arm, 3x15

Benchside dips (More akin to crunches than anything. I should have done 25 of them per set, but I was going to be late for something.)

3x15

I feel like I would have gotten a better workout if I would have done dumbbell flys instead of that bench press, but at the same time, the bench press does isolate a little better. I guess because it doesn't work out my stabilizing muscles as much. I'll see you again on St. Patty's day!

Saturday March 14th, 2009

posted Mar 17, 2009, 9:34 AM by Chase Vaughan [ updated Mar 17, 2009, 9:37 AM ]

Sorry, I've been sluggish in updating but I did run 20 min on this day.

Ab superset

Butterfly supercrunch (real name?)

3x25

I used this exercise to get my upper and lower abs at the same time because I was in a hurry.

First week done!!! It's all downhill after this.

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