Well, here is the dilly-o. Somehow I got sidetracked with trying to stay relatively lean and training for running events that I have become significantly weaker than I was 2 years ago. Former (yes former, remember I’m a sissy now) maxes were 305 bench, 400 squat, and 450 deadlift. Not that that’s amazing, but it’s above average, maybe. I am nowhere near that now. Bench is 260, DL 350, squat 300 and press is 135. I plan to change that this winter.
Monday Nov. 8, 2010
Squat
165X5 190X5 215X8
Leg Press
270X10 360X10 450X10
Deficit Lunge (I do these to keep my ass large and strong)
25X10 25X10 25X10 (with dumbbells)
Leg Curl
3 sets of 10
Standing calf raises
Tuesday Nov 9, 2010
Bench
155X5 175X5 200X10 (maybe I underestimated here?)
Incline Dumbbell Bench
70 X 10
X 10
X 7
65 X 8
X 6
I was going for 5 sets of 10, totally pussed out. I’m so weak.
Tricep Pressdown
100 X 10
110 X 10
120 X 10
Triceps Overhead Extension
80 X 10
90 X 10
X 10
Cable Crunches
Nice work on the start man. Best of luck with your goals, I will be following.
Thank’s for the encouragement.
Thursday Nov. 11, 2010
Deadlift
205X5
235X5
265X10 (not easy though)
Barbell Bent Over Row
115X10
X10
125X10
X10
135X10
Barbell Curl
65X10
75X10
X10
Rev. Grip Barbell Curl
45X10
55X10
X10
Hanging Leg Raise
Next Up: Overhead Press, either tomorrow or Saturday.
Saturday Nov. 13, 2010
Cycle 1
Week 1
Overhead Press
75X5
90X5
100X10
Dbell Lean-Away Lateral Raise
20X10 (5 sets)
Chinup/Pullup (just w/bodyweight for now)
10
10
8
Lat Pulldown
120X10 (3 sets)
Barbell Shrug
185X12
205X10
225X10
Looking forward to heavier weight next week…
Monday Nov. 15, 2010
Cycle 1
Week 2
Squat
190X3
215X3
245X5
Leg Press
360X10
450X10
540X10
Deficit Lunge
30X10 (3 sets)
Leg Curl (unilateral)
40X10
45X8
50X8
Hanging Leg Raise
Calf Press
Tuesday Nov. 16, 2010
Cycle 1
Week 2
Bench
175X3
200X3
225X7
Incline Dumbbell Press
70X10
70X10
70X10
70X7
70X6
Dips
3 sets of 10 @ bodyweight
Tricep Pressdown
Overhead Tricep Rope Extention
Cable Crunch
I was pleased with the 225X7 for today, which means my 1RM is probably around 270-280.
I have been eating much more since starting 5/3/1, so hopefully I will be ~200lb again soon. Right now I’m at 191 (at 5’8 1/2". Yes the 1/2" matters.) My goal is to gain 1 pound/week until I reach 215, putting that goal in the April/May timeframe.
A guy at the gym today said it looked like I had lost some “weight” since he saw me last, 1 1/2 yrs ago at a different gym. More motivation…
Thursday Nov. 18, 2010
Cycle 1
Week 2
Deadlift
225x3 (started w/225 instead of 220 because I didn’t want to change plates)
250x3
285x10
Bentover Row
125x10
125x10
135x10
135x10
145x10
Freemotion Machine Row
120x10
130x10
130x10
Barbell Curl
75x10
75x10
80x10
80x8
Rev. Grip Barbell Curl
55x10
60x10
60x10
Hanging Leg Raise
Saturday Nov. 20, 2010
Week 2
Cycle 1
Overhead Press
85x3
95x3
110x10
Lean away lateral raises
20x10
25x10
25x10
25x10
25x10
Chinup/pullup (alternating sets)
BW
11, 11, 10, 6
Lat Pulldown
130x10
130x10
130x10
Barbell Shrug
225x10
275x10
275x10
275x10
Monday Nov. 22, 2010
Week 3
Cycle 1
Squat
205x3
230x3
255x5
Leg Press
450x10
540x10
630x10
Defecit Lunge
35x10
35x10
35x10
Calves
Decline Situp
Tuesday Nov.23, 2010
Week 3
Cycle 1
Bench
190x3
215x3
240x6
Incline D-Bell Press
70x10
70x10
70x10
70x10
70x8
Machine Row
130x10
140x10
150x10
Tricep Pressdown
130x10
140x10
150x10
Overhead Triceps Extension w/rope
100x10
110x9
110x9
Cable Crunch
Thursday Nov.25, 2010
Week 3, Cycle 1
Deadlift
235x3
265x3
300x12
Barbell Row
135x10
135x10
145x10
145x10
155x10
Barbell Curl
80x10
80x10
85x8
85x8
Rev Grip Barbell Curl
60x10
60x10
60x10
65x10
Dips
45x8
45x6
45x6
Hanging Leg Raises
Saturday Nov. 27, 2010
Week 3, Cycle 1
Overhead Press
90x3
100x3
115x8
Leanaway Lateral Raise
25x10
25x10
30x10
Chinup/Pullup (alternating)
25x10
25x8
25x4+4BW
Lat Pulldown
140x10
150x8
150x8
Barbell Shrug
275x12
275x12
295x12
295x12
Javelin Thrower Press (tried these for the first time just for fun)
25x10 (tried with the short curl bar first)
45x6
44x8
Regarding the De-Load week, I will probably not be posting my workouts for this week because I obviously will not be doing anything groundbreaking…
Sunday December 5, 2010
Week 1
Cycle 2
Squat
185X5
215X5
245X8
This felt pretty strong, I was pleased.
Leg Press
540X10
215X5
245X8
RDL
135X10
155X8
155X8
I haven’t done RDL’s for a while, and I added them in in order to help out my deadlift numbers.
Leg Curl/Unilateral
50X8
55X6
55X6
Calve, Aba, Sprints
Tuesday December 7, 2010
Week 1
Cycle 2
Bench
175x5
205x5
230x9
I was very happy with these numbers, I am probably close to a 300 1RM again. (finally)
Incline Dumbell Press
70x10
80x8
80x8
Machine Row
140x10
150x8
150x8
Tricep Pressdown
140x10
150x10
150x10
Incline Hammer Curl
30x10
35x10
35x10
Abs
I added in some bicep work in here b/c my girl said that my arms look smaller than the rest of me… In a way that is ok because I never tried to be one of the dipshits that just did curls and bench everyday. On the otherhand, everyone does like big arms, so I figured I would try to work arms in a little more during the week. I plan on spreading the volume over the workouts though rather than specializing them in one day, mostly because of lack of time and I kind of like busting my ass 4 days a week and resting 3.
Thursday December 9, 2010 (My B-day, Yay.)
Week 1
Cycle 2
Deadlift
225x5
255x5
290x12
I am still surprized at the reps I can push out with the deadlift this early in the game.
Barbell row
145x10
155x10
155x10
165x10
165x10
Dips
45x8
45x8
45x8
Barbell Curl
85x10
85x10
95x6
95x6
Rev. Grip Barbell Curl
65x10
65x8
65x8
Abs
Saturday December 11, 2010
Week 1
Day 4
Cycle 2
Military Press
90x5
100x5
115x10
Lean-away Lateral Raises
25x10 (5 sets)
I need to go to 30s next week
Chinup/pullup
25x10
25x8
25x6
25x5 3
Barbell Shrug
295x12 (4 sets)
Overhead Rope extension
100x10
110x10
120x10
Machine Curls
20x10
20x10
25x10
(this is like a generic hammer strength machine, not a cable curl machine)