T Nation

SShirley - 2012 Training Log


#1

1/22/2012: Starting Measurements for this Year

Weight - 209 lbs

Waist - 38.5"
Chest - 44.75"
Arms - 16.75"
Thighs - 24"


#2

1/23/2012: Workout Log - following the iBodyBuilder Protocol and Methods

5 min warm-up walking on treadmill
light stretching of shoulders

Activation: Top half seated overhead press from pins
3 light warm-up sets

Set 1 - 95 lbs x 3
Set 2 - 115 lbs x 3
Set 3 - 135 lbs x 3

Force Spectrum Ramping: High Inc Bench press from pins

Set 1 - 135 lbs x 3
Set 2 - 155 lbs x 3
Set 3 - 165 lbs x 3
Set 4 - 185 lbs x 3
Set 5 - 190 lbs x 3*
Set 6 - 195 lbs x 3*

  • This was a bit too heavy, need to start with less than 135 lbs for first set

Rachet Loading: Push Press

Rachet 1
Set 1 - 95 lbs x 1
Set 2 - 95 lbs x 2

Rachet 2
Set 1 - 135 lbs x 1
Set 2 - 135 lbs x 2

Rachet 3
Set 1 - 145 lbs x 1
Set 2 - 145 lbs x 2

Max Reps
Set 1 - 95 lbs x 10

Finished workout with 20 minutes of running on treadmill

Notes - Used Anaconda protocol for workout. Weight lifting portion felt great. No pain, only minor adjustment needed for weight selection. Running felt really tight, need to spend some time stretching better before running again.


#3

1/24/2012: Workout Log - following the iBodyBuilder Protocol and Methods

5 min warm-up walking on treadmill
light stretching (need to do more, was too eager to get started today)

A1: Leg Press
Rachet 1
Set 1 - 360 lbs x 1
Set 2 - 360 lbs x 3

Rachet 2
Set 1 - 450 lbs x 1
Set 2 - 450 lbs x 3
Max Reps - 450 lbs x 10

A2: Deadlift
Rachet 1
Set 1 - 225 lbs x 1
Set 2 - 225 lbs x 3

Rachet 2
Set 1 - 225 lbs x 1
Set 2 - 225 lbs x 3
Max Reps 180 x 10

B1: Low Inc Bench from Pins
Rachet 1
Set 1 - 135 lbs x 1
Set 2 - 135 lbs x 3

Rachet 2
Set 1 - 185 lbs x 1
Set 2 - 185 lbs x 3

Rachet 3
Set 1 - 195 lbs x 1
Set 2 - 195 lbs x 3
Max Reps 185 x 10

B2: Bent over standing Dumbell Row
Rachet 1
Set 1 - 50 lbs ea x 1
Set 2 - 50 lbs ea x 3

Rachet 2
Set 1 - 50 lbs ea x 1
Set 2 - 50 lbs ea x 3
Max Reps 45 lbs ea x 10

C1: Lying Triceps Extension from Pins
Set 1 - 45 lbs x 3
Set 2 - 65 lbs x3
Set 3 - 75 lbs x 3
Set 4 - 85 lbs x 3
Set 5 - 90 lbs x 3
Set 6 Max Reps 75 lbs x 15

C2: Barbell Curl from Pins
Set 1 - 45 lbs x 3
Set 2 - 65 lbs x3
Set 3 - 75 lbs x 3
Set 4 - 85 lbs x 3
Set 5 - 90 lbs x 3
Set 6 Max Reps 75 lbs x 8

Notes: Used anaconda drink, workout felt great. Recommend not trying to use dead lifts in A2 again though.


#4

3/9 Test Day:

Bench 1RM = 275lb
Deadlift 1RM = 375lb


#5

3/21 Bench and Squat Focus:

Minimal warm-up, I know I shouldn't skip this...not smart.

Primary Lifts -
Bench:
5x100
5x125
3x150
5x165
5x190
12x215

Squat:
5x120
5x150
3x180
5x195
5x220
12x250

Assistance:
Dumbell Inc Bench:
15x50
15x50
15x50
10x50
10x50

Triceps Press Down
10x90
10x90
10x90
10x90


#6

3/26: Shoulder Press Focus

5 minutes w/u on bike followed by foam roller and various stretches/mobility work

Shoulder Press Max today of 160 lbs

Assistance Work:
Dips
15x70lbs assist
15x70lbs assist
15x70lbs assist
15x70lbs assist
15x70lbs assist

Pullups
10x90lbs assist
10x90lbs assist
10x90lbs assist
10x90lbs assist
10x90lbs assist


#7

3/29: Deadlift Focus
5 minute elliptical warm-up
Foam Roller and various stitches

5?×?135 [45]
5?×?170 [45,10,5,2.5]
3?×?205 [45,35]
5?×?220 [45,35,5,2.5]
5?×?255 [45,45,10,5]
5 ?×?290 [45,45,25,5,2.5] - ACTUAL REPS = 6

Good Mornings
5 sets of 10

Leg Raises
5 sets of 10


#8

3/30: Bench Day
5 min elliptical warm up
light shoulder stretching

bench press
5?×?110 [25,5,2.5]
5?×?135 [45]
3?×?165 [45,10,5]
5?×?180 [45,10,5,5,2.5]
5?×?205 [45,35]
5 ?×?230 [45,45,2.5]
BB bench press
10?×?70 [10,5]
10?×?70 [10,5]
10?×?70 [10,5]
10?×?70 [10,5]
10?×?70 [10,5]

dumbell row
10?×?45
10?×?45
10?×?45
10?×?45
10?×?45