Friday-3/18/11
Military press with Fat Grips-
barx5
65x5
85x5
95x3x6(sets)
Squat-
135x5x2
155x5
175x3x6
dips-
5 sets of 5
Metabolic resistance training-
standing 1 arm db press-50x6
neutral grip pullups-5 reps
pushups-10-15reps
Comments:
The 6 sets of 3 for both military press and squats were done explosively and only 45-60 seconds between sets.
Metabolic resistance training is basically instead of doing cardio, you just do a few exercises back to back in a circuit fashion, and then repeat it for normally 5 rounds. I did the above for 5 rounds in under 20 minutes. I did one set of the db press with 55 lb db, and another set i used a 45lb db the other 3 i used a 50. This metabolic training kicked my ass.
Comments Not related to my training:
I had an interview yesterday at Subway and they hired me! I have been a sandwich artist a little over a year ago but at a different subway location. Can’t wait to start working again so that I’m not a broke college kid. Also so pumped about march madness. Let’s go Syracuse!
3/21/11 monday
Had a great saint patricks day weekend. Had some friend time and some family time, watched Jons bones jones do work on Shogun saturday night at buffalo wild wings. Overall a great weekend, but I was feeling quite fat after all the drinking/eating i did this weekend.
3/25/11 friday
military press-
barx5
65x5
85x5
95x5
110x5
125x8
65x15x5(sets with fat grips)
pullups in between all pressing sets-reps idk i did a bunch
dips-
bwx10x2(sets)
lying hamstring curls supersetted with dumbbell curls
5x10
I used 25 lb each leg for the ham curls, and used 40’s for db curls.
barbell curls/plate shrugs-95lbs/45lb plates
comments- This workout was really fast paced but good. 280 was easy could have got 3 more but left some in the tank. the last two exercises i just went back and forth doing for 5 sets with no rest in between sets.
3/30/11 wednesday
warm up- 100 band pull aparts, and then plate lateral raises and front raises and external rotations.
bench
95x5
115x5
135x3
165x3
190x3
215x5(could have got one or two more but didnt have a spotter)
pull ups
5 sets of 5
incline db press
60x10x5
db row
60x10x4
80x15
close grip bench
135x10ishx3
Sprints on treadmill on an incline for about 15 min.
comments-doing the band pullaparts felt really good and I felt like it helped me a lot with keeping good form with benching. 215 felt not as easy as expected but the strength game’s a marathon not a sprint so I just have to remind myself that from time to time. Overall a good workout. I helped my friend’s mom and my friends boyfriend by setting up a workout for both of them today and showed them what to do. I will be keeping track of their progress as they report to me and will change their training programs accordingly. I am doing this for free as a favor to them because I am not certified as a personal trainer yet and because I just like to help people out.
Conditioning-Metabolic resistance training- 5 rounds
clean and jerks with 95 lbs
inverted rows(aka fat guy chinups)
pushups
comments- the squats felt awesome today, and i was happy with the 210 for 9. my hamstrings got pretty tight during the middle of the workout though but that only made me want to punish myself more. So i gave 40 rep squats a try, i know it isnt as much weight as other people use but it still kicked my ass. The 5 rounds of metabolic work was intense too, i would have done chin ups instead of inverted rows but someone was on both pullup bars so i improvised and it worked just as well. Overall great workout now eating, resting, and recovering so i can kick ass another day in the gym.
4/1/2011 friday
warmup-facepulls and some other light shoulder junk
military press
barx5
65x5
85x5
105x3
120x3
135x7
chinups-50 reps total
dips-50 reps total
db curls-40sx10x2,60sx6,drop set 35sx10
overhead tri extensions-40x15x2,60x10, drop set 40x10
comments-threw in the extra arm work today because i was working out before going to work at subway and had a little bit of time to kill. the 135 overhead press felt good, and did it with surprisingly good form on all 7
reps.
4/4/2011 monday
warmup, there wasnt any other than me riding my bike to the gym since it was a warm 62 degrees today.
deadlifts
135x5
155x5
185x3
235x5
265x3
295x8
more deads for assistance
135x10x3
135x20
barbell lunges
65x15
85x15
105x10
barbell curls(drop set)
105x6
85x10
65x10
comments- this session was short but sweet. I hit the 295 8 times like i wanted to so i decided to cut the rest periods super short and really get the rest of the day over with quickly and did the barbell curls with no rest and Used the same bar i was using for lunges.It wasnt anything too hard on my arms just wanted to get some blood flowing in them.
4/5/2011 tuesday
warmup
band pull aparts, side raises, front raises
bench
95x5
115x5
135x3
180x5
200x3
225x6
incline bench supersetted with db rows
135x12x5/60x10x5
4/8/2011 friday
warm up
external rotations, side raises, front raises, rear raises
mil press
barx5
65x5
85x5
110x5
125x3
140x6
mil press with fat grips
140x2(seated)
125x3(seated)
105x8
85x10
65x15
45x20
50 total chins in between every pressing set
facepulls
30x20x3(sets)
dips with fat grips
3x10(reps)
comments- I was really surprised that I was able to press 140 6 times because my shoulders are usually pretty weak so I am happy with that amount of reps. The facepulls for the first time I ever I really really focused on feeling the muscle contract and did slow steady reps without too much leaning back. I really noticed a difference in how the muscle felt after doing the exercise the right way. OH and i almost forgot I did 3 sets of 10 of side raises with 10lb plates with slow steady reps and a pause at the top.
4/11/11 monday
this is a deload week for me so i decided that for this week i’ll do just 3 workouts. one i did today and i will repeat the same type of workout, using different exercises on wed and friday.
The workout I did today is from this men’s health book of exercises i have. It’s called THE BIG 3 WORKOUT and it consists of one lower body lift such as a deadlift or squat, one pushing exercise like bench, and a pulling exercise like chinups or rows.
the exercises i did were incline bench, db row, and db squats. i used the 80lb dbs on each exercise. The way you do this workout is you do one exercise rest like 60 sec, do the next exercise and so on and do each exercise 4 or 5 times i did each 6 times through bc i used the first time through as a warmup. the 80’s were too light for bench but the only heavier dumbbells they have are the 110s so i stuck with the 80s and busted out the reps on the benching. same thing with the db rows. the squats were perfect with the 80s esp doing it as my 3rd exercise. This workout was more like cardio to me than it was for strength which is good and what i need for this deload week.
Did the same workout as yesterday, this one kicked my ass even more than yesterdays did. Tommorrow will be an off day, and then I will do the same workout on thursday but with different exercises and then I will rest all the way until next monday when i start the next wave of 531.
comments- the deadlifts felt super easy, probably bc i basically took a week off of lifting for the deload. I supersetted the wide grip deadlifts with the ham curls, and the chin ups were supersetted with the lunges. Overall it was a good workout. cant wait to kill bench tommorrow
Dude, nice progress! You have some sick days in there. I can’t do a pullup to save my life (yet!) but doing them in between push press and deadlift must have been killer!
4/20/2011 Wednesday
bench:
95x5
115x5
135x5
160x5
180x5
205x8
inverted rows:
50 total
db alternating press (standing) supersetted with pullups:
40x10x5(sets)/40-50 total pullups
barbell curls using 5 sec negatives:
95x5x3(sets)
comments- Byukid, thanks. I used to suck at pullups ive been getting better at them. I still have a long way to go though. The 205 for bench wasnt too bad today, i would have pushed out a couple more if i had a spotter.