This is just my way to keep a better track on what I’m doing in the gym.
Today:
Leg Press
4 plates, 100 rep set (20, 15, 15, 15, 13, 12, 10)
Did not rack weight, missed leg day yesterday and wanted to do something…
Bench Press
135X12, 175X8, 225X3X8
Shoulder Press from top of head
95X10, 105X10, 105X10
Triceps Pushdown, RP set
150X10+6+4.5…
I’m trying to get back into the swing of things, been kind of sporadic since October last year.
Goals:
315 bench, 400 deadlift by the end of the year.
Lose 28 more lbs by mid August. Currently at 268, started at 318 January 07, was at 258 last August for wedding, but slipped a bit. Starting Pharmacy School in August, would like to be able to fit into the auditorium seats for classes. I figure 240 will put me at least small enough for that.
Back Day
Atlantic Machine Row
-weights for each side
45X15
90X12
115X10
125X8
135X5
Pulldowns, palms facing
80x12
130X8x4
Hammer Curls
40X4,4,4,4,6(?)
Pinwheel Curls
30x15
-seemed to get stronger on the Hammer Curls with each set, but I did use a little body english to get the 6 reps on the last set
-just did pinwheel curls to force some blood into the arms as a finishing move
-was supposed to do Rack Pulls today as well, but got a pretty wicked headache halfway through the pulldowns and figured it might be best not to push things in case it was blood-pressure related. I’ll probably throw some on the end of my leg workout tomorrow since I really liked the 100 rep set I did on leg press, and plan on doing that for a while to see where it takes me.
If anybody has comments or suggestions, I’m always open to reasonable criticism and encouragement.
I just signed up at Fitday so I can track my diet as well, that was kind of eye opening.
Today’s Macros:
Calories: 2722
Protein: 227g
Carbohydrate: 188g
Fat: 138g
I ate way more carbs than I intended to eat, for sure, but none of them came from junk. I had two bananas, almonds, and a bowl of fiber one cereal this morning that made up the bulk of those carbs. I ate seven servings of almonds, those little handfuls add up!
And I had around 50 grams of fiber today from cereal, almonds, and bananas, and I know some people say not to count that. I won’t worry about that for now.
According to Fitday, my BMR is 2442 cals, and my workout today burned 250 cals, so I shouldn’t lose any ground today. I’m going to start watching my carbs closer starting tomorrow, hopefully I can cut a good many calories just from there to create a deficit.
Monday May 12
Deadlift
85X12
135X12
185X12
235X10
285X5
335X1
235X8
Power Clean
135X5
135X5
135X5
Farmer Walk
100 db X3 to failure
Good Morning
75X10
Leg Press
230 on sled X 60 (20,15,15,10)
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Instead of Rack Pulls, decided to do Deadlifts. I was kind of shocked to pull 335, I’d never done that much before. I don’t think I’ve even pulled that much off the rack. So maybe that goal of 400 is a tad too easy.
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The limiting factor on the deads was my grip, I started losing it halfway up on the last set. That’s why I threw in the Farmer’s Walk, which I sucked ass at. Maybe 15-20 secs the first two times, about 10 sec the third set.
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I suck at Power Cleans, I don’t feel like I explode the weight up as well as I should after the first couple of reps.
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I threw in the good mornings because I’d never done them, wanted to see what it felt like. Any idea how to keep the bar from rolling on my neck? Just pull down hard into my shoulders or what?
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Added 50 lbs on the leg press, I’ll keep going until I can stand the burn long enough to get 100 reps.
Diet Macros for today:
2559 cals
139 fat
109 carb
211 protein
Carbs are still higher than I’d like, but it’s only about 15-20 grams sugar so it could be worse.
Diet today-
2973 cals
253 protein
169 fat
103 carbs
Wednesday -
Bench Press
135X15
185X8
225X4,3,3,3,3,3,3
Shoulder Press from top of head
95X10
95X10
105X10
105X8
Triceps Pushdown- rest-pause set
165X10+6+4.5
Ab machine
150X10
150X10
Reverse Hypers
2 sets of 8
Static Hang
2 sets to failure
-I knew I was gonna be short a set on bench, I couldn’t remember if it was 6 or 8 sets, so I did 7
-Up 15 lbs on the Pushdowns, that doesn’t seem right… Maybe the Doggcrapp guys are onto something. More weight next week, then.
-Ab machine is meh… I should do something different…
EDIT: As much as I hate explaining jokes, I’ll try to avoid being flamed by pointing out that I know, of course, that the Doggcrapp guys are onto something…
Diet Macros-
Calories-3562
Protein-265
Carbs-162
Fat-202
Quick Back Workout
Atlantic Row
-weight each side
45X12
90X10,10,10,10
135X10
Lat Pulldown, palms facing
90X12
130X8,6,6,6,6
Hammer Curls
40X10,10,10,10
-Supersetted the Rows and Pulldowns, to save time.
-Little cheatin’ on the curls, too. Controlled negatives, though.
Saturday
deadlift
135X12
225X10
275X6
325X1
345Xfail
345Xfail
135X12
Leg Press
230X25X2
Worked out too early, didn’t want to miss a workout but had to go early.
Vacation starts today, will do what I can this week. Probably going to be sporadic.
Thursday- vacation workout
Warm-up
Internal/External rotations, Cuban Presses, Light exercises
Bench Press
225X5-2-2 RP
Cybex Shoulder Press
90X12-6-6 RP
Triceps Pushdown
180X12-6-5 RP
Lateral Raises
15X10
-Had a few minutes while I was waiting on an oil change, so I walked to the gym and got some work in.
-I don’t know if I’m doing enough reps on Bench Press to be rest-pausing, maybe I should lower the weight and try to get more reps in.
-Up 15 MORE lbs on the Triceps Pushdowns? Maybe doing less volume earlier in the workout left more juice in the triceps, I don’t know.
Saturday- Back/Biceps
Warm-up
Cuban Presses, Internal/External Rotations
Atlantis Machine Row
45X10
90X6
90X6
135X10
135X10
160X5
45X20
Lat Pulldown, palms facing
90X5
110X5
120X5
130X5
140X10
80X20
Hammer Curls
45X8
45X8
40X8
40X8
25X10
-No supersets this time
-Reduced the volume on lower weighted sets to try to get more training effect from heavier sets, seemed to work as I got more weight on the rows and the pulldowns.
-May be stronger because I am eating more carbs, too… Vacation
I am considering changing to a EDT program for the next couple of months to try to burn some more fat before school starts, but I haven’t really wrapped my head around it yet. I anybody has any input or advice regarding EDT, feel free to chime in.
Sunday -Legs/Posterior Chain
Reverse Hypers
1X10
Deadlift
45X10
135X10
185X5
225X3
275X3
315X2
345X1
275X8
Leg Press
270X20
270X25
Good Morning
75X8
-I think I really benefited by reducing the volume on the warm-up sets this time as well. It’s something I never really thought about, but it really left something in the tank for the heavier sets.
-345 went up really easy today on the deadlift, much easier than I thought after last week’s attempt. Maybe could have gotten more, but I got the weight I went for so left it at that.
Thursday, First EDT workout
Period I - 15 mins
A1- Bench Press, 185 lbs, 62 reps
A2- Hammer Curls, 35 lbs, 77 reps
Period II - 15 mins
A1- Shoulder Press, 85 lbs, 85 reps
A2- EZ bar curl, 75 lbs, 82 reps
Period III - 15 mins
A1- Pec Dec, 135 lbs, 120 reps
A2- Machine Curl, 50 lbs, 115 reps
-Wow, I am worn the hell out right now… This is rough.
-I am not sure if I was supposed to work in shoulders with chest, but it seemed like a decent fit and I want to keep doing my current scheme for legs/posterior chain on my third workout of the week.
-I think that the weights on Pec Dec and Machine Curls were a bit light, but I’ll see how work capacity improves next week.
Tuesday, EDT workout 2
Period I-15 mins
A1- Face Pull, 60 lbs, 155 reps
A2- Pushdowns, 180 lbs, 92 reps
Period II-15 mins
A1- Pulldowns, 120 lbs, 75 reps
A2- Close Grip Bench, 135 lbs, 75 reps
Period III
A1- Machine Rows, 90 lbs, 80 reps
A2- Bench Dips, BW, 80 reps
-EDT makes me hungrier than a hostage…
-Weight seemed low for face pulls, and maybe a bit high for the pushdowns…
Thursday- Legs/Posterior Chain
Reverse Hypers
2X10
Deadlift
45X10
135X10
185X5
225X3
275X2
315X1
365X1
365X1
315X3
315X3
275X6
275X4
Leg Press
320X20
320X20
Good Morning
85X10
85X10
Overhead Shrugs
85X12
-365 is a new PR for deadlift, for what it’s worth.
-got a nasty blister from Tuesday’s workout on my palm, right below the third finger, that made grip a pain in the ass even with gloves. I still think grip is the weak point for deadlifts, and I felt like I could have pulled more if I could have gotten a comfortable grip on the bar
-overhead shrugs is something I saw in an article, thought I’d try it. 85 was light, but these feel pretty good. I should have tried them on a day when I didn’t deadlift so I could gauge what kind of DOMS they generate in the traps.
Friday, EDT I
Period I, 15 mins
A1- Bench Press, 185 lbs, 70 reps (prvs 62)
A2- Hammer Curls, 35 lbs, 95 reps (prvs 77)
Period II, 15 mins
A1- Shoulder Press, 85 lbs, 95 reps (prvs 85)
A2- EZ Bar Curl, 75 lbs, 95 reps (prvs 82)
Period III, 15 mins
A1- Pec Dec, 165 lbs, 163 reps (prvs 135 lbs/120 reps)
A2- Machine Curl, 60 lbs, 75 reps (prvs 50 lbs/114 reps)
-Went up on weight on Pec Dec and Machine Curls, I felt like it was too easy. Pec Dec was still too easy, I think, so I’ll go up again next time.
-Made good progress…
Tuesday, EDT II
Period I, 15 mins
A1- Face Pull, 75 lbs, 165 reps (prvs 60lbs/155)
A2- Pushdowns, 180 lbs, 100 reps (prvs 92)
Period II, 15 mins
A1- Pulldowns, 120 lbs, 80 reps (prvs 75)
A2- Close Grip BP, 135 lbs, 85 reps (prvs 75)
Period III, 15 mins
A1- Machine Row, 90 lbs, 105 reps (prvs 80)
A2- Bench Dip, BW, 100 reps (prvs 80)
-Went up on face pulls, still got more reps than before. It’s weird, 75 felt about right, but 90 felt like too much. Not much fatigue for this exercise, at least not at this weight.
-Time to increase weight for rows and bench dips.
- I feel like vomiting, but I’m oddly hungry as all hell at the same time. Weird…
Thursday, Legs/Posterior Chain
Deadlift
45X10
135X10
185X3
225X3
275X3
315X2
365X1
385X1
385Xfail
365Xfail
315X4
275X8
225X6, 5 sec hold at top
Overhead Shrugs
135X12
135X12
Good Morning
135X10
Leg Press
320X25
320X25
Dumbbell Raise
50X10
60X6
60X6
Lying Leg Raise
X10
X8
-385 is another deadlift PR, prob try to pull 405 next time. Just because.
-Dumbbell Raises are something I saw in a thread somewhere, wanted to try 'em.
Sunday, EDT I
Period I, 15 mins
A1- Bench Press, 185 lbs, 78 reps, prvs 70,62
A2- Hammer Curls, 40 lbs, 75 reps, prvs 35 lbs/95 reps
Period II, 15 mins
A1- Shoulder Press, 85 lbs, 115 reps, prvs 95
A2- Ez Bar Curls, 75 lbs,115 reps, prvs 95
Period III, 15 mins
A1- Pec Dec, 210 lbs, 105 reps, prvs 165lbs/163 reps
A2- Machine Curls, 60 lbs, 90 reps, prvs 75
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Finally found a decent weight on Pec Dec, it actually felt as hard as the rest of the exercises at this weight. It’s not an exercise I normally do…
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Time to move up in weight on Bench Press, Shoulder Press, EZ Bar Curls, and Machine Curls
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I may change Shoulder Presses from Standing to Seated, as I’m having to clean/snatch the weight every “set within a set”
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Ran 2 good sprints on the way home from the gym. Need to do more of that, feels good.