I’m 32 started training again in March 2011 (previously having trained for 1 year in 2007).
My only goals right now are to be stronger.
Current weight is 184 height, 5’9
My PR’s are bench 195 x1 , DL 315 x1, Squat 275x1. (all set in '07)
goals are to hit some PR’s.
Sept. 3
Standing Overhead Press w/barbell. bar x 10, 95 x 10, 115 x 10, 135 x5 x5 x5 x4 x3, 115 x 6
Pendlay Row, bar x 10, 135 x 10, 155 x 10, 175 x10 x10 x6
cheated a fair bit on these, i like to use them to warm up for my deadlift.
Deadlift, 205 x5 x5 x5, snatch grip DL 135 x 12
Pull downs sup grip 135 x 12, pron grip 135 x 6, wide grip 95 x 14, pron grip 95 x 8, sup grip 95 x 12.
accidentally hit face on bar while standing up. (lol) swore then looked around to see if anyone saw, everyone acted like they didn’t (lol).
September 4
Squats, bar x 10, 135 x 8, 225 x8 x7 x5 x4, 135 x 10
bench press from pins
45 x 12,
135 x 8,
185 x 3,
205 x 1.5 (pr),
185 x3 x3 x4,
135 x 12
not quite full depth (but within 1/2 inch of my chest) because bar bounces awkwardly off pins if i go full depth.
T-bar rows w/neutral grip,
75lbs x 10,
100 x 8 x8 x9
Scott Curls,
65lbs x8 x6
Standing curls w e-z bar,
65 x8 x6
10 minutes of walking plus, some hanging to try decompress my spine a little.
Sept. 5
ate my FINiBAR and prepared my ANACONDA … goto gym and remember gym is closed on stat holidays!! doh.
what exactly is labor day anyways?
since i got the anaconda all made up decided to try a home workout … man i hate split squats!!
split squats from couch (w/ 25lb kettlebell, cause its all i have)
r/l 14, 14, 8 (cause i fell over), 10
Single leg deadlift (w/ 25lbs kb)
r/l 18, 16
single arm kettlebell row
40/side, 30, 25
10 min walk in the woods.
then i did this : Build a Powerful Chest and Punch Without Weights | Dr. Chad Waterbury | Transforming Through PerformanceDr. Chad Waterbury | Transforming Through Performance
arm circles
side plank with rotation
20/s, 10, 10
hand over hand
1 8 second hold per side, then 5 2 second holds per side
3 Position Hand Hop
3 sets of 4
pushups,
2 sets of 12
Sept. 6
worked a 13 hour day today… wasn’t going to go to gym.
after reading article by Dan John decided to go anyway.
this was a brief one
Sumo DL
135 x8, x8
185 x8
235 x5, x5, x6, x5
Clean and Press.
135 x5, x6, x5, x5.
also tried doing snatchs with just bar. horrible form, just dreadfull.
Sept 8.
decided to take yesterday off, was feeling exhausted all day, and after taking my blood pressure (which i do every week due to high blood pressure) my resting heart rate was over 100, so i decided i was probably due for a day off.
Today i worked an 11 hour day, but about 2 hours after work i got this surge where i just felt awesome and wanted to go squat.
Was rethinking my goals yesterday, and decided my goal of #200 is crappy since its not very specific. Today i’ve decided to set some more specific goals, while retaining my general goal to gain weight and eventually hit 200#. Specific goal #1 is to be able to squat 400lbs ass to grass. Goal #2 is to be able to overhand deadlift 400lbs. Goal #3 is to be able to overhead press 200lbs. Goal 4 is to be able to bench press 275lbs.
Todays workout - went for squat PR.
Back Squat
135 x 5
225 x 3
275 x 1 (felt light, form was ok)
315 x 1 (felt ok, form was terrible, but weight went all the way down, and all the way up! new PR)
275 x 3
225 x 5
Overhead Press
135 x 3
155 x 1
155 x failure
135 x 4
135 x 5
135 x 4
Tbar Rows
50 x 10
75 x 15
75 x 25
75 x 18
75 x 10
Dumbell lateral side and front raises
15 x 12 (side and front)
15 x 10 (side and front)
15 x 8 (side) 15 x 6 (front)
5 minute walk
Tricep Pushups
10, 8, 16 (failure)
Sept. 9
had the day off so got some good recovery in (slept in).
Bulgarian split squats
50lbs 3sets x 12 per side
Pull-ups (body weight)
6, 3, 4, 4, 5, 4
Bench press
135 x 5
185 x 3
195 x 1
195 x 1
195 x 1
185 x 3
185 x 3
185 x 3
135 x 15
135 x 10
did that shelby starnes band pull apart stretch thingy.
Dumbell Pullovers
55lbs x 3 sets of 12, 10, 8
more band pull apart stretchs.
external rotations,
20lbs x 4 per side
15lbs x 6 per side
5 min walk on treadmill.
Sept. 11
Power was out all day and gym was closed all weekend.
did some overhead presses with my kettlebell.
25lbs x 25, 28, 30, 25 per side.
Sept. 12
was feeling tired as heck after working a 12 hour day, but went to the gym to do some deadlifts.
the bar felt really light so i decided to go for a PR.
Deadlift
135 x 5
225 x 3
275 x 1
325 x 1 (PR) felt light and went up moderate speed.
345 x 1 (PR) did not feel heavy, but back rounded out at the beginning of the lift so i decided to be happy with my PR and push for more another day.
275 x 3
275 x 2
275 x 2
225 x 5
225 x 4
Overhead press (by this time i felt weak and tired again)
95 x 10
145 x 2
95 x 12
95 x 8
at this point was feeling like crap so decided to go home and thats it!
weight today was 186
sept 16
missed the last 3 days due to intense muscular soreness in my lower back due to deadlifts.
did some light single leg deads to try work out the soreness but nothing worth logging.
today was my first day off this week, and i slept for 15 hours!!!
today did a light workout to try get back into the swing of things.
A1)Bulgarian split squats
60lbx x 10 per leg
60 x 8, x8, x8 per leg
A2) Pull ups
5, 5, 5, 5, 5
chinups till failure (5.5)
arm circles
side plank with rotation
2sets x 10
hand over hand
10 seconds a side
3 Position Hand Hop pushups
3 sets of 3
B1) Dumbell curls
35 x 4 per side
25 x 12, 10, 9
B2) Tricep Pushdowns
70lb x 20, 20, 20
Weight today was 189, yesterday was 191.
Sept 17
High bar squats
135 x 7
185 x 7
185 x 8
Deadlifts
225 x 3
265 x 3
265 x 3
265 x 3
265 x 3
Bench Press
135 x 8
185 x 4
185 x 4
185 x 4
185 x 4
185 x 4
stretches, and 10 min walk
Sept. 18
bodyweight 182 (dehyrdation?)
A1)Split Squats 80 lbs
3 sets of 10 per side
A2) Pullups (bodyweight)
6,6,5
B1) Side plank with rotation.
2 sets of 10 per side.
B2) Pullups
4, 5
Hand over hand
10 sec hold, 2 per side
3 Position Hand Hop pushups
3 sets of 3
Shoulder stretches with band.
C1) Tricep Pushdowns
80 x 20, x 16, x 20
C2) Alternating Dumbell Curls
30 x 10, x 10, x 10
6 min walk, and more stretches.
Sept 23.
Back after a 5 day lay off. Not on purpose but sometimes life (aka work) just gets in the way.
Felt weak as hell today and it was a real struggle to get to the gym, but feel alot better now that i’ve gone.
5 min walk.
Squats (high bar)
45 x 10, x 10
135 x 10, x 10
185 x 10, x 10, x10
on the first warmup set i noticed my knee’s have a tendency to wobble out of the bottom, and also noticed i’m going maybe a little too deep on the squats as i’m letting my back round at the bottom. Spent all these sets focusing on not rounding my back at the bottom, and keeping my knees from wobbling. tried to “push the floor apart” with my feet and that seemed to help the knee wobble.
Pendelay Rows
45 x 10, x 10
135 x 8, x8
155 x4, x4
really focused on not cheating with my back for this.
Deadlifts.
135 x 5
185 x 5
235 x 3
265 x 3 was really struggling with grip at this point, so i switched to a mixed grip for the next set.
265 x 5
265 x 2 grip started to fail almost dropped bar
265 x 2 same story.
not sure if my hands were just sweaty, or if they were tired from the rows, cause i normally don’t struggle with grip at this weight. Think it was from doing the rows before hand.
Bench press.
45 x 10, x10
135 x 8 x 8
155 x 8
175 x 7, x 6
135 x 4
stretch’s with bands.
10 min walk.
weight today was 182, was as high as 191 again 2 days ago… realizing alot of my weight gain i think is water weight from the creatine maybe, cause i always go down like 8 or 9 pounds when i don’t take any sups or work out for a couple days.
Sept. 25
5 min walk
A1)Split squats, goblet style
80lbs x10 per leg
80 x 10 per leg
A2)Side plank w/rotation
15 per side
12 per side
B1)Pullups
6,5,6,5,3,3
B2) Hand over hand
15 seconds per side
B3) 3 Position Hand Hop pushups
4 sets of 4
C1) Dumbell Curls
35x5
35x5
30x9
30x7
C2) Triceps Pushdowns
80lbs x22, x16, x18, x 9
Streches, 10 min walk.
Sept. 26
5 min walk.
going to start 5/3/1 next week, doing a trial run this week.
Military Press
45 x10
95 x 5
115 x 3
135 x 1
145 x 1
95 x 10
95 x 10
95 x 10
95 x 8
95 x 6
Dips
body weight
10,10,10,10,8
Barbell Curls
45 x10
95 x5
95 x5
95 x4
45 x15
Stretches, 10 min walk.
there was a very hot girl working out in the gym today and it was distracting!!!
Sept 28
5 min walk
Squats (5/3/1)
warmup, 45 x 10, 135 x 5
195 x 5
225 x 5
255 x 7
135 x 10
Back raise
x 10
x 10
x 10
Leg Extensions
70 x 10
70 x 10
70 x 10
Leg Raises
x 5
x 5
x 5
10 min walking.
why can’t i post? ok just lost my last entry… twice…???
sept 30
bench press (5/3/1)
warm up - 45 x 10
125 x 5
145 x 5
165 x 16
dips
11,11,11,11,11
kroc rows
45 x 12
60 x 12
70 x 20
70 x 12
Triceps Pushdowns
90 x 10 (5 sets), with some cheating on last 2 sets
Biceps Curls
65 x 10 (3 sets)
65 x 8
65 x 6
12 min walk, 3 percent incline.
Oct. 1
Deadlift (5/3/1)
205 x 5
235 x 5
265 x 12
B1)Leg Curls
60 x 8
60 x 6
60 x 6
B2)GHR’s
tried to do 2 sets of 4
but theses were more like glute ham faceplants.
still lasted a little farther than the last time
C1)Leg Extensions
70 x 11 (4 sets)
70 x 13
C2)Smith machine Calf raises
185 x 15 (3 sets
185 x 20
185 x 40 (may regret that later)
Leg Raises
5sets of 5
20 min walk, 1 percent incline.
Oct. 2
scheduled day off. but HAD to go to the gym and do something, so i tried to do something “active recovery” ISh.
A1) Pullups, neutral grip.
8 (fat bar),10,11,10,8
A2) (4 “sets”) 10 min of walk. 1 percent grade.
A3) 3 sets of crunches.
Oct 3.
Military press day.
Today at work i moved over 48,000lbs of cargo, most of it by hand… quite the cardio work out (and straining on the lower back)… so needless to say i didn’t have much energy for todays workout. Took a bunch of protein powder and had a rest, and did ok.
M.Press (5/3/1)
3 x 95
3 x 105
12 x 115
B1) Dips,
5 x 12
B2) Crunches
5 x 12
Dumbell lateral Raises
2 x 10 x 15
3 x 10 x 20