2/4/11 Friday
Workout:
A1)Pull-ups 20lbs x5x5
A2)DB Walking Lunges: 70’s x5x4
B1)Dips 20lbs x5x5
B2)DB Concentration Curl: 35lbs x5x5
3/7/11
Bodyweight: 215 lbs
Workout:
A1) Push-Press @140lbs x5x4, x4x1
A2) 45 degree DB Bench Reverse Fly @20lbs x5x5
B1) Deadlift @274lbs x5x5
C1) Hanging Leg Raise x10x4
C2) Horizontal Hip Sled Calf Raise @304lbs x10x4
Treadmill Walk @4.0MPH 3.0 incline 20 min
3/8/11 Tuesday
Low back felt a little tight this morning, but I’ve been feeling good.
I did some 5 minute treadmill intervals walking on an incline with 2-3 minutes of jump rope.
I’ve also added creatine monohydrate loading 4-5x day. I haven’t used this in a lot of years and am interested to know if I feel a difference as my workout volume and loading increases.
3/9/11 Wednesday
Workout (Morning):
A1)Bench Press 195lbs x2x2, 185lbs x5x2
A2)One Arm DB Row: 85lbs x5x5
B1)Seated Calf Raise: 70lbs x8x4
B2)Prone Machine Leg Curl: 125lbs x2, 110lbs x5x3
Workout (Later in Afternoon):
Back Squat: 202lbs x5x5
Treadmill Walk 10 min
You know you’re gonna have a bad workout when you’re practically falling asleep on the bench press for only the fact you’re lying down. I decided to give up my severe coffee addiction today and I’m chalking it up to that. So I’ve been sipping cups of green tea most of the day. Not the same. Maybe my now dead caffine receptors will be regulated again.
Thursday 3/10/11
Workout:
A1)Pull-Up w/25lbs x4, 20lbs x5x4
A2)DB Walking Lunge 70lbs each arm x5x5
B1)Dips w25lbs x5x5
B2)DB Concentration Curl 40lbs x5x5
C1) Right Side-Plank 30seconds x2
C2) Prone Plank 30 seconds x2
C3) Left Side-Plank 30 seconds x2
C4) Supine Bridge 30 seconds x2
Friday 3/11/11
Workout:
A1)Push Press @141lbs x5x5
A2) 45 Degree Bench Reverse Fly @20’s x5x5
B1) Deadlift: @286lbs x5x4
C1)Hanging Leg Raise x10x3
C2)Horizontal Hip Sled Calf Raise @336lbs x10x3
Treadmill walk 4.0MPH @3.0 incline 20 min
3/15/11 Tuesday
Bodyweight: 215 lbs
Workout:
A1)Pull-Up w/20lbs x5x5
A2)DB Walking Lunge w/70’s x5x5 each leg
B1)Dips w/25lbs x5x5
B2)DB Concentration Curl 40lbs x5x5 each arm
C1)Right Side-Plank 40 seconds
C2)Prone Plank 40 seconds
C3)Left Side-Plank 40 seconds
C4)Supine Bridge 40 seconds
3/20/11 Sunday
Workout:
Bench Press @205lbs x3x5
Seated Shoulder-Width Low Pulley @ 110lbs x10x5
Stair Mill 10 min
The stair mill kicked my ass. Even though I’ve been happy with my strength gains, I’ve continued to be lax with my diet, especially on the week-ends. I’ve been at a lower carb, high protein maintainence level of calories, but haven’t seen any significant drop in bodyfat. On the plus side my strength is ok, but I have to work on some higher repetition sets and maybe some speed reps as well. At this point I’d rather throw in some cardio than reduce the calories, but that may change. I’m also writing up a new routine, but including the basic 3- squat, bench, and deadlift.
3/21/11 Monday
Bodyweight: 218lbs
Workout:
PLP (Chad’s 60-day challenge, modified)
1-chin-up, 1-reverse lunge (each leg), 1-push-up, 1-ab-wheel (from knees)
Treadmill: Intervals walking 4.0MPH up to running 8.0MPH; 10 min
3/22/11 Tuesday
Workout:
A1) Back Squat @225lbs (work set) x3x3
B1) Single-Leg 45 deg Seated Press 90lbs x8x3 each leg
C1) Machine Calf Raise (Knees Straight) @225lbs x8x3
D1) Machine Single-Leg Prone HS Curl @40lbs x8, @50lbs x6x2 eaxh leg
E1) Front Squat (Explosive concentric) @135lbs x6x3
F1) Deadlift @294lbs (work set) x3x3
Later: PLP
2 chin-ups, 2 reverse lunges, 2 push-ups, 2 kneeling ab wheels
followed by jump rope intervals, 2 min on, 2 min off for 16 min total.
3/24/11 Thursday
Workout: (from Poliquin’s Winning the Arms Race book)
A1)Lying EZ Bar Triceps Extensions to Forehead (3110 tempo) 68lbs x8, x6, x6
A2)Close Grip Semi-Supinated DB Bench Press (3110 tempo) 70’s x4, 60’s x4, x3
A3)Lying EZ Bar Tricaps Extensions to Forehead (3110 tempo) 68lbs x5, x4, x3
B1)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 48lbs x6, x6, x5
B2)Standing DB Zottmann Curls (5010 tempo) 30’s x5, x5, x4
B3)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 48lbs x4, x4, x4
Treadmill Walk @4.0MPH, 20 min
PLP 4 chinups, 4 reverse lunges (each side), 4 pushups, 4 ab wheels
3/25/11 Friday
Workout AM:
A1)Barbell Bench Press (work set) @ 205lbs x3x3
B1)Seated Wide-Grip Low Cable Pulley (work set) @135lbs x8x3
C1)Barbell Military Press (work set) @ 110lbs x8x3
D1)Barbell High-Pull @110lbs x8x3
E1)Standing DB Lateral Raises @25’s x8x3
F1)One Arm DB Snatch @40lbs x8x2
Workout PM:
PLP: 5 Chinups, 5 Reverse Lunges, 5 Pushups, 5 Ab Wheels
10 min jump rope intervals
3/27/11 Sunday
Workout:
A1)Back Squat @225lbs (work set) 3x5
B1)Single Leg-Press @90lbs x8x3 each leg
C1)Single Leg Hamstring Curl @70lbs x8x3 each leg
D1)Seated Calf Raise @ 45lbs x12x3
E1)Standing Machine Calf Raise @180lbs x6x3
PM
A1)Deadlift @ 314 x3x3
PLP 7 chinups, 7 reverse lunges, 7 pushups
3/28/11 Monday
Workout:
A1)Lying EZ Bar Triceps Extensions to Forehead (3110 tempo) 68lbs x8, x6, x6
A2)Close Grip Semi-Supinated DB Bench Press (3110 tempo) 70’s x4, 60’s x4, x3
A3)Lying EZ Bar Tricaps Extensions to Forehead (3110 tempo) 68lbs x4, x2, x2
B1)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 48lbs x6, x6, x5
B2)Standing DB Zottmann Curls (5010 tempo) 30’s x5, x5, x4
B3)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 48lbs x5, x4, x4
C1)Reverse Lunges x10x2
C2)Supine Torso Curl Ups x10x2
PLP 8 chinups, 8 reverse lunges, 8 pushups, 8 kneeling ab wheels
3/29/11 Tuesday
Stairmill 10 min, Bike, 10 min
PLP 9 chinups, 9 reverse lunges, 9 pushups, 9 kneeling ab wheels
3/31/11 Thursday
Workout AM:
A1)Barbell Bench Press (work sets) @ 205lbs x3x5
B1)Seated Wide-Grip Low Cable Pulley (work sets) @150lbs x8x3
C1)Barbell Military Press (work sets) @ 135lbs x6x3
D1)Barbell High-Pull @110lbs x6x4
E1)Standing DB Lateral Raises (work sets) @30’s x6x3
F1)One Arm DB Snatch @40lbs x8x2
Workout PM:
PLP: 8,3 Chinups, 11 Reverse Lunges, 11 Pushups, 11 Ab Wheels
Treadmill Walk @4.0 Incline 20 min @4.0 MPH
4/5/11 Tuesday
Bodyweight: 218lbs
I’m still gaining weight, and while it’s possible I gained a pound or two of muscle and water, I really need to tighten up the diet (and stop just saying that I will). So the quickest way other than starving myself is a mini- pseudo-V-Diet. I’m drinking 4 shakes and having one healthy solid meal at night (protein, fat and veggies mostly).
Workout:
A1) Back Squat @225lbs (work set) x3x5
B1) Single-Leg 45 deg Seated Press 90lbs x8x3 each leg
C1) Machine Calf Raise (Knees Straight) @205lbs x8x3
D1) Machine Single-Leg Prone HS Curl @50lbs x6x3 eaxh leg
E1) Seated Calf Raises @ 50lbs x50
F1) Deadlift @314lbs (work set) x3x4
Later: PLP
8, 4, 3 chin-ups, 15 reverse lunges, 15 push-ups, 15 kneeling ab wheels
Treadmill Walk @4.0MPH for 30 min and 4.0 incline
4/6/11
Workout:
A1)Lying EZ Bar Triceps Extensions to Forehead (3110 tempo) 72.4lbs x8, x6, x6
A2)Close Grip Semi-Supinated DB Bench Press (3110 tempo) 70’s x4, 60’s x4, x3
A3)Lying EZ Bar Tricaps Extensions to Forehead (3110 tempo) 72.4lbs x4, x2, x2
B1)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 50.2lbs x6, x5, x4
B2)Standing DB Zottmann Curls (5010 tempo) 35’s x5, x4, x3
B3)Paused, Standing Narrow EZ Bar Reverse Curls (5010 tempo) 50.2lbs x5, x4, x3
C1)Hanging Leg Raises knees straight x10x2
C2)Swiss Ball Torso Curl Ups x10x2
C3)Medicine Ball Torso Rotation with Bicycle Movement 6.6lbs x10x2 each side
PLP 10, 2, 3, 1 chinups, 16 reverse lunges, 16 pushups, 16 kneeling ab wheels
Treadmill Walk 4.0MPH 30 min (no incline)
4/8/11 Friday
Workout AM:
A1)Barbell Bench Press (work sets) @ 205lbs x3x5
B1)Seated Wide-Grip Low Cable Pulley (work sets) @150lbs x8x4
C1)Barbell Military Press (work sets) @ 132lbs x6x4
D1)Barbell High-Pull @132lbs x4x4
E1)Standing DB Lateral Raises (work sets) @30’s x6x2, 5x3
Workout PM:
PLP: 10, 3, 2, 2, 1 Chinups, 18 Reverse Lunges, 18 Pushups, 18 Ab Wheels
Treadmill Walk @4.0 Incline 20 min @4.0 MPH
4/10/11 Sunday
Workout:
A1)Front Squats (explosive, short eccentric) 135lbs x5x5
B1)Seated Calf Raises 45lbs x18, 10, 10, 10
B2)Standing Machine Calf Raises (3 sec eccentric, paused at bottom) @160lbs x8x5
PLP: 10, 4, 3,2, 1 Chinups, 20 Reverse Lunges, 20 Pushups, 20 Ab Wheels