2-December Leg Day
Romanian Deadlifts 235x8, 235x8, 235x8 - completed # for all reps
Lying Leg Curls 55x8, 55x8, 55x10 - up weight next time
Good Mornings 120x10, 125x10, 125x10 - new weight
Back Squats 10 sets of 3 for time. 205lbs. 4 Minutes 50 seconds
Leg Extensions 95x10, 95x10, 95x10 - up weight next time
Bulgarian Split Squats 115x10, 115x10 - new weight.
I have a feeling the DOMS may be very bad after today.
3-December - Rest Day - had a massage - so needed. Apparently there was not one part of my body that was not tight.
4-December - Upper Strength
Bench Press 165x5, 165x4, 165x3, 155x3
Weighted Pull Ups +35x5, +35x5, +35x5
Weighted Dips +25x8, +25x8
Long Bar Row 120x8, 120x8 (new weight first set)
2-Hand Tri Extensions 65x8, 65x8
One arm DB Row 90x8, 90x8 (new weight both sets)
5-December Power day
Deficit Deadlifts (3") 10 sets of 3 for time @ 235lbs. 6 Minutes 30 seconds
Snatch Grip High Pulls 115x5, 165x5, 165x5, 165x5, 165x5
Cleans 115x3, 135x3, 135x3, 135x3, 145x3, 145x3
… and last night while training my wife I did some light ab work, a set of forearm work and calf raises. Have to do the vanity areas once in a while 
6-December - Day off
7-December
Weighted hill climbs - barbell @105 lbs
Chest/Tri Hypertrophy
Bench Press 125x10, 125x10, 125x10
Incline Bench 115x10, 115x8, 105x10
DB Fly’s 26.125x15 for 3 sets
CG Bench 100x10 for 3 sets
Skull crushers 62.5x15, 62.5x15, 62.5x14 - killed my tri’s
DB overhead tri 15x9, 15x13, 15x14
8-December
Back/Bi/Shoulder
Rack Chins 30x10, 30x10, 30x8
BB Row 115x10, 120x10, 125x10
Long bar row 90x12 for 4 sets - did an extra
Preacher Curl 65x12, 65x12, 65x12
Hammer Curl 30x12, 30x12, 30x12
Concentration Curl 25x10, 25x10, 25x10
Press 55x20, 55x16, 55x17, 55x10, 55x10, 55x10 (was looking for something different)
DB Lateral Raise 15x15, 15x15, 15x15
Arnold Press 15x15, 15x15, 15x15
Reverse Fly (Bands) 12, 12, 10
Didn’t notice you had a log, bud. I’m in.
Good work so far!
[quote]Spidey22 wrote:
Didn’t notice you had a log, bud. I’m in.
Good work so far![/quote]
Thanks Spidey. Much appreciated. Fellow tall lifters unite!
9-December
30 minutes fasted cardio (walking). Feel a bit self-conscious even posting this as walking seems so… well so pedestrian to me. However, I keep reading how fasted cardio is a great fat burner. So I might start incorporating a few sessions on my off days.
10-December - Legs!
Romanian Deadlifts 235x8, 235x8, 245x8 New weight last set
Lying Leg Curls 60x8, 60x8, 60x7 New weight
Squats 10 sets of 3 for time. 225lbs 6 minutes 10 seconds
Good Mornings 125x10, 125x10, 125x10 new weight for all sets
Leg Extensions 95x10, 100x12, 105x10
I may do Bulgarian split squats and calves this evening when I train my wife. I ran out of time this morning before work.
This is the second time I have done this Squats scheme (I started this on Deadlifts a few weeks ago). It is a modified version of what CT is teaching. He does 10 sets of 2 and is layering in the exercise multiple times per week. I am doing it once per week and sets of 3 reps with the intention of breaking through my current squat plateau. So I am lifting at 80-85% of my 5RPM. Plus it provides some nice conditioning if you judge from my breathing.
It is getting ‘cold’ in my garage gym. We actually had frost on the grass. Don’t hate me for living in San Diego. I actually kept the garage door closed and wore sweats for the first few sets.
[quote]Captain Needa wrote:
9-December
30 minutes fasted cardio (walking). Feel a bit self-conscious even posting this as walking seems so… well so pedestrian to me. However, I keep reading how fasted cardio is a great fat burner. So I might start incorporating a few sessions on my off days. [/quote]
When I was dieting I personally loved fasted cardio, it fit perfectly in with my work/studying timetable as well as my intermittent fasting.
11-December Upper Strength
Bench Press 165x5, 165x5, 165x5 - slightly embarrassed to say this is a PR
Pull Ups +35x5, +35x5, +35x5
Dips +25x8, +25x8
Long Bar Row 120x8, 125x8 - new weight
Triceps Ext 2 hand 65x8, 65x8
Bent over Rows 145x8, 145x8, 145x8 - new weight
12-December: Cardio (fasted)
Weighted hill climbs. Used 45lb dumbbells.
6 min 30 seconds at 6% average grade.
2 min 50 seconds at 8% average grade.
total time 24 minutes.
This was sort of a light-conditioning version of a farmers walk. I used straps for most of the time or I would not have been able to complete. I have to stop much more often with this exercise as compared to when I do it with a barbell on my back. The limiting factor was my shoulders and grip (when not using straps for part of the time).
The dumbbells bounce off my thighs, especially when I am getting fatigued. I am thinking that I should buy a second cambered bar (20lb preacher curl bar) as it would hold the weight further from my body. A sort of poor-man’s farmer bars.
13-December - Power day
I have never tried to hit a true 1 rep maximum in my major lifts. Previous to training at home with my power rack I was at a commercial gym that did not have one. So I always used a 5RM instead. Therefore, I have decided to determine my current 1RM in the major lifts over the coming week or two. Today was deadlift day so I went for it:
Deadlift max attempt:
135 x 10
225 x 5
315 x 1
335 x 1
345 x 1
365 x 1
375 x 0
Having never done this it was an interesting experience. As I ramped up, taking adequate rest between sets, I was not fatigued but I could tell that my body was working. 365 actually felt not too heavy. I made sure that my form was strict and safe for every attempt. I fully expected that 375 would be attainable but instead it felt like the bar was cemented to the floor. As I have been more focused on restricted calories I feel that 365 is a decent place for me to be. My current body weight is 194.0 lbs.
Next I did Deadlift clusters:
10 sets of 2 reps at 295 lbs for time: 6 minutes 30 seconds.
Snatch Grip high Pull: 165x5, 165x5, 165x5, 175x5
-oh, and I ripped a dime sized piece of skin off of my right hand on these. I feel more manly now.
and later that night while training my wife I did calf raises:
225x25 neutral heel
225x25 heels out
225x25 heels in
225x30, neutral heel
14-December Chest/Tri’s Hypertrophy day
Bench Pres 125x10, 125x10, 130x10 – 130 is, again sadly, a PR. However my bench felt much ‘easier today’.
Incline Bench 110x10, 110x10, 110x10 - dropped a few lbs to be able to complete the sets
DB Flys 26.125x15, 26.125x15, 26.126x18 - time to up the weight
Close Grip Bench 100x10, 100x10, 100x10
Skull crushers 62.5x15, 62.5x15, 62.5x15 - time to up weight and drop reps to 10 again
one hand tri ext 15x15, 15x15, 15x15, 15x15 - extra set. Time to up weights
Push-ups (new) 10, 10, 10 (this was max - not programmed).
15-December Back/Shoulder/Bicep Hypertrophy
Was doing some Christmas shopping and came across a great deal. Local sporting goods store had close-out on bumper plates. I picked up 2 45lbs plates for $45 each. $1/lbs is a great score. They are no-name black plates but they work for me. Excited to try them out on cleans soon!
Rack Chins 30x10, 30x10, 30x9 (almost!)
BB Row 120x10, 125x10, 125x10 (complete for all 3 next time)
Long Bar Row 85x10, 85x12, 90x12 (new weight next time).
Press 75x10, 75x10, 75x9 (Soooo close - this # will drop soon!)
DB Reverse Fly 15x15, 15x15, 15x14
Lateral Raise 15x10, 15x10, 15x10
Super-set:
Arnold Press 15x15, 15x15, 15x15
Preacher Curls 65x15, 65x13, 65x13 - new reps
Hammer Curls 30x12, 30x12, 30x12
Concentration Curls 25x10, 25x10, 25x7
16th and 17th - rest days. Work was busy and I stayed up too late watching a movie.
18-December - Leg Day
Romanian Deadlifts 248x8, 245x8, 245x8 - new weight for all sets
Lying Leg Curls 60x8, 60x8, 60x7
Squats Density Layer 225x3 for 10 sets for time. 7min 40 seconds.
Bulgarian Split Squats 115x10, 115x10
Squat density layers took longer than last time. To ensure depth I made sure to squat down to the pins. I would rather ensure proper form over speed at this time as the work is primarily for strength and not conditioning.
Later at night also did:
Good mornings (ironic right?). 125 x 10, 135 x 10, 135 x 10
Trap bar squat 135 x 10, 135 x 10
The trap bar is a new purchase. Primarily for my wife to get quad work in with less strain (hopefully) on her knees. I also look forward to weighted carries with this.
19-December Upper body strength
Bench press 165x5, 165x5, 165x4 (almost)
Pendlay Rows 185x5, 175x5, 175x5 (first set was an accidental weight and form was not great)
Floor Press 135x8, 155x8 - first time ever with this exercise.
Long bar rows 125x8, 125x8
Skullcrusher 80x8, 80x10
Dumbbell row 90x8, 90x8
20-December - Power Day
Deadlift Clusters - 10 sets of 3 reps @295lbs. 5 Mins 28 seconds
Front Squats* 95x5, 105x5, 115x5, 115x5, 115x5, 115x5
Snatch Grip High Pulls 165x5, 165x5, 175x5, 175x5 - PR reps
Cleans** 135x3, 135x3, 135x3, 135x3, 135x3, 145x3
** Today was the first time doing cleans with my new bumper plates. So much more fun to drop the bar! I used to catch the bar on my thigh. I did keep the weight lower as I am getting used to this whole dropping thing. I mixed in some standard iron plates with the bumpers and there did not seem to be any issue dropping them - as the iron plates are never striking the ground.
21-December Chest/Tri hypertrophy
Bench Press 125x10, 125x10, 130x10 - sadly another PR
Incline Press 110x10, 110x10, 110x10
Dumbbell Fly 26.125x15, 26.125x15, 27.5x15 (upped weight)
Close grip Bench 100x10, 100x10, 100x10
Skullcrushers 62.5x10, 62.5x15, 62.5x15
1-hand Tri ext 20x10, 20x10, 20x10 (up weight)
Push ups 10, 15, 15 (extended rest between sets)
Tried out my new trap bar with farmer walks today:
1x 50 meters up hill and back (4% grade) with 135
2x 10 meters out and back (paused to turn around) with 225
I really like this for both conditioning and strength. I will use shorter distance with heavier weight for grip, strength and shorter interval conditioning. I can use lighter weight with straps to do longer distance conditioning up our hill.
22-Decemeber Back/Shoulder Hypertrophy
I usually do bicep hypertrophy on this day as well. However, my golfers elbow tendonitis has flared up again. Not sure the cause. In any event I have learned that while direct arm work does have value that it is not the end of the world to skip it.
Rack Chins 30x10, 30x10, 30x10 - PR; finally finished all sets/reps!
Barbell Rows 125x10, 125x10, 125x10, 125x10
T-bar row 100x15, 100x15, 100x15 - PR of reps
Press 75x10, 75x10, 75x8 - getting weaker on this!
DB Lateral Raise 15x10, 15x10, 15x10
Reverse Fly 15x10, 15x10, 15x10
Arnold Press 15x15, 15x15, 15x15