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Recent Workouts

I didn't start this until Saturday of the third week, so keep that in mind!

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:

    DateExerciseSetWeightRepsNotes
    12-May-09Dumbbell lateral raise115 lb10
    215 lb10
    315 lb10
    415 lb10
    Straight-leg deadlift1100 lb10
    2100 lb10
    3100 lb10
    4100 lb10
    Leg curl160 lb10Too much.
    255 lb10A bit much.
    350 lb10
    450 lb10
    Dumbell shoulder press170 lb10
    270 lb10
    370 lb10
    470 lb10
    Seated calf raise1140 lb25
    2140 lb25
    3140 lb25
    4140 lb25
    Calf press1180 lb50
    2180 lb50
    3180 lb50
    4180 lb50
    Leg extension1140 lb10
    2140 lb10
    3140 lb10
    4140 lb10
    Beginner squat1100 lb10
    2100 lb10
    3100 lb10
    4100 lb10

    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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