"Sports
do not build character. They reveal it."
~ Haywood Hale Brown
" It is a rough road that leads to
the heights of greatness."~ Seneca
" Courage is not a lack of
fear, but the ability to act while facing fear." ~ Anonymous
Tino's
note:
"I created this site
with the purpose of keeping a journal online to record my workouts. I hope
that it inspires anyone physically or mentally, not to put my accomplishments on
a pedestal, but moreover that i've always been the underdog. We all need
to push our limits and deliver maximum effort, striving for greatness, whether
it be in sports, school, work, relationships or whatever you wish. We all are
born with our limits; the great ones know how to push them, but only the legends
can break them down.
So, what are
you?"
Keeping record
of my workouts online...
archived mile times
|
August 25 |
1-Mile Run |
6:56 |
|
September 1 |
2-Mile Run |
13:00 |
|
September 2 |
1-Mile Run |
n/a |
|
September 3 |
2-Mile Run |
n/a |
|
September 7 |
1-Mile Run |
6:23 |
|
September 8 |
2-Mile Run |
n/a |
Friday, September 10, 2004
"Don't ever let anyone tell
you that you can't accomplish greatness."
6a.m.:
2-mile run (no time)
Boxing Workout:
3min. jump rope, (4)
2min. rounds (heavy bag), 40 pushups, 25 body-curl crunches, 40 pushups, 25
inclined twist sit-ups, (2) 1min. rounds (heavy bag)
*note:
rest time should not exceed 45 seconds in between rounds, and no more than 60-90
seconds between other exercises
Monday, September 13,
2004
" I'm in a wonderful
position: I'm unknown, I'm underrated, and there's nowhere to go but up."
Pierre S. Dupont IV
6a.m.:
2-mile run (no time)
Boxing Workout:
| 3 min. jump rope |
(3) 2min. heavy bag rounds, hard combo's |
(1) 1.5min heavy bag round, non-stop
left/right hooks |
| 2 min. jump rope |
25 body-curl crunches |
45 pushups |
| 2 min. fast jump rope |
(2) x 15 inclined twist sit-ups |
45 pushups |
| 2 min. jump rope |
2 min. foxtrots (on stepper) punching w/ 3lb.
dumbbells in succession with steps |
5 wide-grip pullups |
Tuesday, September 14,
2004
"There are no traffic jams along the extra mile."
Roger
Staubach
Bicep's
& Tricep's Workout
* the
set columns show weight used in exercise/number of repetitions completed (ex:
75x8 = 75lbs. done 8 times)
|
Exercise |
set 1 |
set 2 |
set 3 |
set 4 |
set 5 |
notes |
| Standing Barbell Curls |
35x10 |
60x12 |
60x10 |
60x10 |
35x25 |
last set = pump
set! great burn! |
| Cambered Bar Pressdowns |
30x8 |
60x10 |
60x10 |
60x10 |
|
elbows in! |
| Standing Alternating
Dumbbell Curls |
30x8/8 |
30x6/6 |
30x6/6 |
|
|
|
| EZ-Bar Skullcrushers |
75x8 |
75x8 |
75x8 |
|
|
allow elbows to
flare slightly |
| Preacher Dumbbell Curls |
25x10/10 |
25x8/8 |
25x8/8* |
|
|
|
| Bench Dips |
45x24 |
0x12 |
FL.x10** |
|
|
big jump up! |
| *2 forced
reps ** Set 1 = 45lbs plate, set 2 = no weight, set 3 = feet
on floor and complete each set until complete failure, only 15 seconds
rest in between each set |
|
|
|
|
|
good workout,
manage time better |
Wednesday, September 15,
2004
"There is no elevator to success.
You have to take the stairs."
6a.m.:
2-mile run (no time)
Boxing Workout (mid-week light day):
| 2 min. jumping rope |
2 min. warm-up round (heavy bag) |
(1) 2.5min round - right/left hooks |
(2) 2min. rounds - multiple combo's |
| 20 body-curl crunches |
45 pushups |
2min. jumping rope |
2 sets (15,10) inclined twist sit-ups |
Thursday, September 16,
2004
Rest Day
Friday, September 17,
2004
"The difference
between the impossible and the possible lies in a person's determination."
Tommy
Lasorda
Right Bicep strain; took the
day off of lifting to recover through electro-massage therapy
Monday, September
20,
2004
"To avoid
criticism, do nothing, say nothing, be nothing."
Elbert
Hubbard
Chest & Back Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
notes |
| Bench Press (no
spot) |
135x8 |
225x2 |
185x8 |
185x8 |
185x8 |
bump to 3 sets of
195 |
| Wide Grip Pulldowns |
60x10 |
100x10 |
120x8 |
120x8 |
120x8 |
|
| Pec Deck |
105x10 |
105x10 |
105x10 |
|
|
|
| Straight Arm Pulldowns |
50x8 |
90x10 |
100x10 |
120x8 |
|
3-4 sets of 120 |
| Upper Cable Crossovers |
40x12 |
40x10 |
40x10 |
|
|
|
| Pullups |
4* |
| * pullups at end
of workout until failure (as many reps as possible) |
|
|
|
|
|
good workout but
got held up at work late so make sure to add exercises necessary next
workout |
Tuesday, September
21,
2004
"You can't build a
reputation on what you're going to do."
Henry
Ford
2-Mile morning run (sprinted final .5 mile, up
steep hill)
Wednesday, September 22,
2004
"Do not confuse
motion and progress. A rocking horse keeps moving but does not make any
progress."
Alfred
A. Montapert
2-Mile Run
Shoulders & Legs Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
notes |
| Ballistic
Military Press (explosive) |
50x12 |
70x6 |
90x6 |
90x6 |
90x6 |
concentrate on
"throwing" weight up |
| Seated Leg
Press |
130x6 |
250x10 |
270x10 |
300x8 |
|
3 sets of 280-300
next workout |
| Alternating
Front & Lateral Deltoid Dumbbell Raises |
20x8 |
20x8 |
20x8 |
|
|
keep fast pace
throughout sets |
| Seated Calf
Raises |
60x12 |
60x12 |
60x13 |
|
|
explode up onto
toes |
| Rear Deltoid
Fly Machine |
120x12 |
120x12 |
120x12 |
|
|
|
| Leg Curls / Leg
Extensions (superset) * |
110x10 |
140x10 |
110x10 |
140x12 |
110x10 |
bump up LC's to
130 & LE's to 150-160 |
| *set 1= Leg Curls,
set 2=Leg Ext., set 3= Leg Curls, etc.... |
|
|
|
|
|
damn good workout,
knees felt great! not too bad for crippling them 4 years ago in HS
football |
Thursday, September
23,
2004
Rest Day
Friday, September 24,
2004
"You will never do
anything in this world without courage. It is the greatest quality of the mind
next to honor."
James
Allen
Bicep's & Tricep's Workout
|
Exercise |
set 1 |
set 2 |
set 3 |
set 4 |
set 5 |
notes |
| Standing Barbell Curls |
35x10 |
70x8 |
70x8 |
70x8 |
35x20 |
excellent form,
great pump |
| EZ-Bar Skullcrushers |
45x8 |
75x10 |
75x10 |
75x10 |
|
4 sets x 75lbs. |
| Standing Alternating
Dumbbell Curls |
30x10/10 |
30x8/8 |
30x8/8 |
|
|
curl to
mid-chest for best contraction! |
| Cambered Bar Pressdowns |
35x8 |
65x12 |
65x12 |
65x12 |
|
4 sets x 70lbs. |
| Preacher Dumbbell Curls |
25x8/8 |
25x8/8 |
25x6/6* |
|
|
make sure
preacher is set high |
| Bench Dips |
45x25 |
0x17.5 |
FL.x12** |
|
|
another bump up,
significant increases in arm strength |
| *1 forced
reps ** Set 1 = 45lbs plate, set 2 = no weight, set 3 = feet
on floor and complete each set until complete failure, only 15 seconds
rest in between each set |
|
|
|
|
|
good workout,
manage time better |
Monday, September 27,
2004
"Your past is not
your potential. In any hour you can choose to liberate the future."
Marilyn
Ferguson
Chest & Back Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
notes |
| Barbell Bench Press (no
spot) |
135x8 |
225x4 |
195x8 |
195x6 |
195x6 |
bump to 200 |
| Wide Grip Pulldowns |
60x10 |
120x10 |
120x8 |
120x8 |
120x8 |
let bar all the
way up to get full stretch of lats |
| Incline Barbell Bench Press |
95x6 |
135x8 |
160x6 |
160x5 |
|
3 sets of 160 |
| Seated Rope Cable Pull |
90x10 |
110x12 |
110x12 |
|
|
3 sets of 120 |
| Seated Fly Machine |
105x12 |
120x10 |
120x12 |
|
|
3 sets of 135 |
| 2-Handed Grip Pulldowns |
70x8 |
100x8 |
120x8 |
120x8 |
|
3-4 sets of 120 |
Tuesday, September
28,
2004
"The will to win,
the desire to succeed, the urge to reach your full potential... these are the
keys that will unlock the door to personal excellence."
Eddie
Robsinson
Shoulders & Legs Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
notes |
| Smith Machine Military Press |
70x8 |
130x6 |
130x6 |
130x7 |
130x6 |
bump to 135 |
| Seated Leg
Press |
130x8 |
300x10 |
300x10 |
300x8 |
|
seat position #3 |
| Alternating
Front & Lateral Deltoid Dumbbell Raises |
20x10 |
20x8 |
20x8 |
|
|
|
| Seated Calf
Raises |
70x12 |
70x15 |
70x15 |
|
|
focus on calves,
bump to 80 |
| Rear Deltoid
Fly Machine |
120x10 |
120x10 |
105x8 |
|
|
down to 105 and
keep chest against pad to hit rear delts flawlessly |
| Leg
Extensions/Leg Curls (superset) * |
160x8 |
120x10 |
160x8 |
120x10 |
160x10 |
keep ass &
hips on seat to pound quads |
| *set 1= Leg Ext,
set 2=Leg Curls., set 3= Leg Ext, etc.... |
|
|
|
|
|
|
Wednesday, September 29,
2004
Rest Day
Thursday, September 30,
2004
Rest Day
O C T
O B E R
Friday, October 1,
2004
"You never will be
the person you can be if pressure, tension and discipline are taken out of your
life."
James G.
Bilkey
Biceps & Triceps Workout
|
Exercise |
set 1 |
set 2 |
set 3 |
set 4 |
set 5 |
notes |
| Standing Barbell Curls |
35x8 |
70x10 |
70x10 |
70x6 |
35x22 |
|
| Cambered Bar Pressdowns |
35x10 |
70x12 |
75x8 |
70x8 |
|
keep elbows
firmly against sides |
| Standing Alternating
Dumbbell Curls |
35x7/7 |
30x10/10 |
25x12/12 |
20x16/16 |
|
nice drop set,
good pump |
| Skullcrushers |
35x12 |
55x10 |
55x10 |
55x10 |
|
flawless form,
use this lower weight to focus on keeping elbows locked, up and in |
| Preacher Dumbbell Curls |
25x8/8 |
25x8/8 |
|
|
|
|
| Bench Dips |
45x22 |
0x16 |
FL.x13** |
|
|
|
| Incline Twist Sit-Ups * |
#3 - 20 |
#6 - 8 |
#2 - 12 |
|
|
focus on vacuuming
abs in on contraction |
| *#(x) where (x)
indicates seat height range 1-6 ** Set 1 = 45lbs plate, set 2 = no weight, set 3 = feet
on floor and complete each set until complete failure, only 15 seconds
rest in between each set |
|
|
|
|
|
|
Monday, October 4,
2004
"Success does not come to those who
wait... and it does not wait for anyone to come to it."
Chest & Back Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
notes |
| Barbell Bench Press (no
spot) |
135x8 |
235x3 |
200x7 |
200x6 |
200x6 |
great! bump
strength set to 240-245 |
| Wide Grip Pulldowns |
60x10 |
130x18 |
130x8 |
130x8 |
|
let bar all the
way up to get full stretch of lats |
| Incline Barbell Bench Press
(seat #2) |
155x6 |
155x7 |
155x7 |
|
|
|
| Seated Rope Cable Pull |
110x10 |
120x10 |
120x10 |
|
|
3 sets of 120 |
| Seated Fly Machine (seat
#2) |
135x10 |
150x10 |
150x6 |
|
|
3 sets of 150 |
| 2-Handed Grip Pulldowns |
120x8 |
120x8 |
120x8 |
|
|
|
| Shoulder-Width Pullups |
5! |
|
|
|
|
pull-ups until failure - great workout! |
Tuesday,
October 5,
2004
"Success is not to be pursued; it is to be
attracted by the person you become."
Jim Rohn
Leg Workout
| Exercise |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
notes |
| Smith Machine
Squats |
90x8 |
180x8 |
200x6 |
|
3 sets of 180,
wear knee braces for support |
| Seated Calf
Raises |
80x12 |
90x12 |
100x10 |
|
focus calves, 3
sets of 90 |
| Dumbbell Vertical Jumps |
12x8 |
20x8 |
20x8 |
20x8 |
cushion impact back
down by bending at the knees & do jumps in succession |
|
|
|
|
|
had to end workout
early, although still pretty vigorous...add another set of squats, and one
other exercise to complete |
Wednesday,
October 6,
2004
Rest Day