T Nation

Quest to 200lbs


#1

Last workout of the week on Saturday. Back/Arms/Shoulders The main focus of this workout is to for a little extra back work to keep my back strong for Squats and Deadlifts and build some upper body strength for Bench.

10 minute warm up on Treadmill
Light warm up:
2.5lb weights for 16 reps lateral raise, 16 for front, 16 for bent over. Slown and controlled to warm up shoulders
30 lb barbell curls to warm up my Bis
Palms up, backwards arm circles for shoulders.

Pullups 6 reps, 6,5,5
Cable rows, close grip. 12 reps, add weight (increment of 2 plates), 8 reps, + weight x 5 reps, + weight 5 reps again (slight swing to cheat em up on the last couple)

Military Press, seated 45lb bar x 16, 65 x 12, 95 x 6, 115 x 4, 115, 3
Barbell curls, ez curl bar: bar + 10 lbs (2 lbs plates) x 12, + 10 lbs x 8, + 10lbs x 6, another set for 5 reps. - 20 lbs with short rest, squeezed out 6 reps.

Close grip push ups, 4 x 15. Last set was tough, had to pause at top and push out last 5 reps.

Nice, easy Saturday work out. Post workout shake: 2 cups 1% milk, scoop whey protein, serving oatmeal, 4 strawberries, large banana and a yogurt, blended. Then ate a large meal about 1 1/2 hours later.


#2

10 minute warm up

Deadlift
135x10
185x5
225x1
275x5,3,3

Bench Press
95x16
135x5
185x1
195x8,7

DB Bench
60sx10,10

Bent Over Barbell Row
95x16
135x10,10,10,10

Seated Calf Raise
45x16
+25x12
+10x10
+10x10
strip set to just 45 with little rest, x20

Front Bridge/Plank
4 holds of about 40 seconds with short rests ~30 seconds


#3

Nothing too interesting today, just a short workout. Arms and Shoulders:

10 minute warm up, cycling.

Shoulders:
Alternate sets of Upright Rows and Military Press
Started with the bar for Upright Rows, added 5lbs to each side, Did Military Press.
Worked up to 105 for 5 reps on Military press.

Arms:
Grabbed the EZ curl bar, slapped 10's on each side, alternate sets of Curls/Triceps Ext
5x8 on curls, 5x12 for tri's.

Went home and ate. I started taking Creatine. First dose was Sunday night. Monday, trying to take in20 grams a day did not agree with me. So just going to take 5 grams in post workout shake.


#4

Leg day:

10 Minutes on treadmill

Squats
95x16
135x5
185x1
190x7,7,5,6

On squats I'm trying to keep my weight on my heels. My new Chuck Taylor slims allow me to feel my feet placement more than my old New Balance cross training shoes. Also am working on being tighter in the shoulders. I hope to be able to work on my form and continue putting weight on the bar each week. Only one time did a lot of weight go onto my toes, the 3rd set, so ended it at 5 reps.

Standing Calf Raises
60x12,12,10,10

I've been going light on standing calf raises, getting a good stretch at the bottom, holding for a count of one, then lifting up slowly. See how my calves respond to this. New shoes slip more than previous ones.

Stiff-legged Deadlift
95x10
115x8
135x8
155x8

Trying to keep weight on my heels and only have a slight bend at the knees to work my hamstrings more.

Front Bridge
3 holds of 50, 1 of 60 with shorter rests than in the past. Core must be getting stronger.


#5

Heavy Bench day

Bench Press
95x16
135x3
185x3
225x3,3,3,3

That's the easiest 225 has ever gone up. Building some confidence with two plates on there. Actually pretty light workout today.

Chins x bodyweight x 5,5,5,5,5,5,5

Dips x bodyweight x 12,12,12,12,12,12

About time to get a chin/dip belt. Not for chins but for dips.

Concentration Curls
15x10
20x10,8
15x10,8

Actually don't remember exact reps on these.

Barbell Curls
40x16

Went home and ate.


#6

Heavy Leg Day

Squats
95x16
135x5
185x2
205x4,4,4,4,4

Last set, last rep was explosive to push it out, and rolled on toes. Otherwise reps felt pretty good.

Seated Calf Raise
45x12
+25x10
+10x8
+10x8
+10x8
+10x8

My feet keep slipping off, so I figured I'd try to get more sets rather than my usual higher number of reps.
I almost want to move calves to T/R/Sat workouts and wear my cross training shoes to get a better grip.

Stiff legged Deadlift
95x10
115x10
135x8
155x8
175x8

Front Plank
4 holds for count of 60.

Noticed when my heart rate is higher my count is faster. Not a very reliable method of counting progress. Boring exercise anyway, and I want to try something like the ab roller here soon.


#7

Nothing too exciting. Little heavier than last week, blah blah blah. I'll only post Squat/DL/Bench numbers from here on out plus anything interesting. On cable rows I added 2 lighter sets after working up to a heavy set. Back can always use some extra strength. Oh and I've been calling chins pullups and vice versa. Oops.


#8

Deadlift 300x3,1,1,1

Grip is really starting to go. I thought last weeks higher reps would have done it. Well glad I have straps in the mail. Might be tough the next few weeks till they get in.

Bench 185x10,10,12

Worked in with some one. Had really long rest periods since I worked at his slow pace. Long rest periods for endurance? Ok whatever you say...

BB Rows, Calves + Core


#9

Squats
95x16
135x5
185x1
195x7,6,6,5,5

Calves, SLDL, skipped core. Lower back was really fatigued.


#10

Yesterday's Workout

Bench
230x3,2,2,2

Chins, Dips, seated alternate DB curls

Today's workout:

Squats
95x16
135x5
185x3
210x4,4,3,4,4

Standing Calf Raises, replaced SLDL for Good Mornings for Friday's workout


#11

Deadlift
135x8
185x5
225x1
305x3,2,2,2

Used a belt today, and did Deads a little faster so my grip wouldn't fail.

Bench
95x16
135x3
185x1
200x8,8,7,8

Lots of BB rows and seated calf raises.