Week 8
Wednesday (8-14-12): Light Weight (2nd half of yesterdays workout)
Bench: 135x15; 145x14; 155x8; 135x8; 135x11
Tbar: 90x15; 115x12; X; X; X
Close Grip Pull Down: 1 set
Really this workout I didn’t even do much actual work ( like yesterday) but I DID focus on slow controlled motions, and really felt that MMC.
I have really been focusing on form.
Week 8
Friday (8-17-12)
“Heavy”
Squat: 135x10; 185x5; 205x5; 225x5; 245x5 (cardio was shit, depth was easy, but I started doing a squat morning, just need to keep at it)
Leg PRess: 270x5; 360x5; 450x5; 540x5; 630x9
Bench: 135x5; 155x5; 175x5; 195x5; 215x5
Tbar: 135x5; 160x5; 180x5; 205x5; 225x5
Close Grip Pull Downs: 1 set of 25
High Row (machine): 1 set of 12
Did two sets of High Rep Leg Ext. to get pump ( 1 after legpress and 1 at end of workout)
DId 1 set of leg Curls after 1st leg ext
Well this is the end of my 8 wk routine. I really didn’t commit very well, I skipped a lot of workouts, especially in the
second 4 weeks, but this whole style of routine and logging it was all new to me so I am very glad I did it. Also, I
did manage to make some gains in strength (and definitely size) though, it is hard for me to tell exactly how much
because the main thing I have focused on during these 8 weeks is getting good clean reps and sets in. I have focused
on form, and I know my squat and bench form have improved a lot, though the weights have gone up as well, I am
more proud of the fact that my form has improved.
On monday I am going to start a new routine, I am going to stick to the full body 3x a week, but I am going to add
deadlifts to the mix and probably cut out some auxiliary exercises. I am also going to shorten each workout and rest
less between sets. I will probably do a variation of HLM style and maybe a 5/3/1 but I haven’t structured it fully yet
Things to focus on for me would be to remember to stretch after every workout and before bed. Also, I obviously
need to not skip workouts and get my cardio up, which I think will be a benefit of decreasing time b/w sets.
Overall I am happy about the progress I am making but I am realizing where I can improve. Its mostly just about
getting into better habits in and out of the gym. just need to apply my knowledge