12.24.11 PM Workout
Squat:
Warm up
3315
3315
3315
3315
3315
3405 (box squat)
3405 (box squat)
3405 (box Squat)
Dead Lift:
Warm up (back tense already)
3315
2365
1365
1405
Bench Press:
Warm up
3275
3315
3315
3315
3*315
12.24.11 PM Workout
Squat:
Warm up
3315
3315
3315
3315
3315
3405 (box squat)
3405 (box squat)
3405 (box Squat)
Dead Lift:
Warm up (back tense already)
3315
2365
1365
1405
Bench Press:
Warm up
3275
3315
3315
3315
3*315
12.26.11 PM Workout
Bench Press:
Warm Up
5315
3315
3315
3315
3315
1365
1*365
Weighted Pull Ups:
3250 (bw+45)
3250
3250
3250
3*250
Shrugs:
6315
5365
5365
5365
5*365
Hip Sled:
warm up
5495
5495
5495
5495
5*495
12.28.11 AM Workout
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15100
15100
15*100
Hypers:
12bw
12bw
12*bw
Calf Raises:
15250
15250
15250
15250
15*250
Forearm Curls:
2545
2545
25*45
Forearm Extensions:
1220
1220
12*20
Straight Arm Pull Downs:
1275
1275
12*75
Lat Pull Downs:
12150
12150
12*150
12.28.11 PM Workout
Squat:
warm up
3335
3335
3335
3335
3*355
Rack Pulls:
warm up
3405
3405
1425
1425
1435
5315
Strict Shoulder Press:
warm up
5185
5185
5185
5185
5*185
12.30.11 AM Workout
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15105
15105
15*105
Hypers:
12bw
12bw
12*bw
Seated Calf Raises:
15135
15135
15135
15135
15*135
Rotator Cuff Abduction:
1220
1220
1220
1220
Wrist Curls:
2545
2545
25*45
Wrist Extension:
1220
1220
12*20
I weighed in at 208# this morning.
[photo]35538[/photo]
[photo]35539[/photo]
12.31.11 PM Workout
Bench Press:
warm up
3315
3315
3315
3365
3*315
Jump Squat:
warm up
5225
5225
5225
5225
5*225
Rack Pulls:
warm up
5315
5315
5315
5315
5*315
Pulls Ups:
8bw
6bw
6bw
4bw
4*bw
1.2.11 PM Workout
Strict Shoulder Press:
5185
5185
5185
5185
5*185
Zercher Squat:
5225
5225
5225
5225
5*225
Barbell Shrugs:
5315
5315
5315
5315
5*315
1.4.11 AM Workout
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15110
15110
15*110
Hypers:
12bw
12bw
12*bw
Seated Calf Raises:
15135
15135
15135
15135
15*135
Rotator Cuff Abduction:
1215
1215
12*15
Rev Cable Flies:
1220
1220
1220
1220
Wrist Curls:
Wrist Ext.:
1.4.11 PM Workout
Squat:
warm up
3315
3335
3335
3355
3355
3335
Box Squat:
1405
1405
1*405
Bench:
3315
3315
3335
3315
3*315
Close Grip Pull Ups:
5bw
5bw
5bw
5bw
5bw
5bw (Right arm started to act up around the elbow, felt sore deep in the arm)
any problems with recovery?
[quote]fr0IVIan wrote:
any problems with recovery?[/quote]
Hmmmm…
I would say that so far I like doing two sessions a day, three days a week. I had originally intended to add a couple more high intensity PM workouts but can’t seem to make up my mind how to do it.
The reason I can’t decide is based on recovery, right now I seem to be fully recovered and ready to kick ass in the gym with 48 hours rest using the Mon, Wed, Sat routine. If I tried to do the high intensity stuff 5 days per week I don’t think it would go well.
One Idea I have had is to toy around with cleans and explosive work on Tues and Thr.
I have noticed it takes longer for my chest/shoulders to recover than my legs. The solution to this has been hitting chest then shoulders the next session. I am trying to stay within 40 pounds of my maxes for sets of 3 and 20 pounds for singles. I can tell I am not fully recovered if I can’t push my bench up that high.
1.6.11 AM Workout
Dips:
15bw
15bw
15*bw
Lat Pull Downs:
12150
12150
12*150
Hypers:
15bw
15bw
15*bw
Hip Sled Calf Raises:
15250
15250
15250
15250
15*250
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15110
15110
15*110
Wrist Curls:
2545
2545
25*45
Wrist Ext.:
1220
1220
12*20
Rotator Cuff Abduction:
1215
1215
12*15
yea that’s not a bad idea, low volume explosive work is usually easier to recover from, or maybe you could hit a smaller muscle like calves and such, or arms after your shoulder day. or maybe conditioning work.
1.6.11 PM Workout
OHP:
warm up
5185
5185
5185
3205
3205
1225
1225
1225
1245
1245
Dead Lifts:
warm ups
5315
5315
5315
5315
5*315
HS Low Row:
5315
5315
5315
5315
5*315
HS Shrugs: (Shrugs super-seted with Low Rows)
6315
5225
5225
5225
5225
5225
1.9.11 AM Workout
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15110
15110
15*110
Hypers:
12bw
12bw
12*bw
Seated Calf Raises:
15135
15135
15135
15135
15*135
Reverse Cable Flies:
1515
1515
15*15
Wide Grip Lat Pull Downs:
15150
15150
15*150
Wrist Curls:
2545
2545
25*45
Wrist Ext.:
1220
1220
12*20
1.9.11 PM Workout
Squats:
warm ups
3365
3365
3365
3365
3365
1385
Box Squat:
3405
3405
3*405
Rack Pulls:
warm ups
3365
3365
3365
3365
3*365
Behind the Neck Shoulder Press:
long warm up
895
895
895
895
8*95
1.11.11 AM Workout
Crunches:
25bw
25bw
25*bw
Rope Crunches:
15115
15115
15*115
Hypers:
15bw
15bw
15*bw
Hip Sled Calf Raise:
12250
12250
12250
12250
12*250
Cable Rotator Cuff Abductor:
1515
1515
15*15
Face Pulls:
1270
1270
12*70
Wrist Curls:
2545
2545
25*45
Wrist Ext.:
1220
1220
12*20
1.11.11 PM Workout
(still a little sore in the legs)
Pull Ups:
10 6 6 6 6 6 5 5 (50 total)
Hip Sled:
Long Warm Up
6495
6495
6495
6495
6*495
Bench Press:
warm up
3315
3315
3315
3315
3335
1355
1*365
Low Row:
warm up
5315
5315
5315
5315
5*315
1.13.11 AM Workout
(No AM workout today due to work. Did AM workout in the PM and threw in some extra arms.)
Dips:
15bw
15bw
15*bw
Decline Close Grip Bench:
5225
5225
5225
3225
3*225
Cable Reverse-Grip Ext.:
1250
1250
12*50
Seated Hammer Curls:
1240
1240
12*40
Crunches:
25bw
25bw
25*bw
Forearm Curls:
2545
2545
25*45
Forearm Ext.:
1220
1220
12*20
No calf work - Planter fasciitis acting up.