training log from 2009-2013. much dyel.
Monday (12 October)
Squats 10x3 – 155, 185, 205, 225, 225, 230, 230, 230, 230, 230
Dips 4x6 – 70, 80, 85, 90 (PR)
BB Row 4x6 – 145, 150, 155, 160 (PR)
BB Curl 4x6 – 80, 90, 95, 90
Skullcrusher 4x6 – 75, 75, 75, 75
Hanging leg raise 4x6
Wednesday (14 October)
BB Flat Bench Press 10x3 – 150, 185, 185, 185, 190, 190, 190, 195, 195, 195
Deadlift 4x6 – 135, 155, 185, 225
Military Press 4x6 – 95, 105, 110, 115
Upright Row 4x6 – 85, 95, 95, 95
Standing Calf Raise Machinge 4x6 – 260, 280, 280, 280
Pronated Tri Pressdown 4x6 – 80, 85, 90, 90
Friday (16 October)
Chinups 10x3 – 25, 27.5, 30, 32.5, 32.5, 35, 37.5, 37.5, 40, 40
DB Decline Bench Press 4x6 – 75, 90, 90, 90 per arm
Standing Hammer Curl 4x6 – 40, 40, 40, 40 per arm
Single leg curl 4x6 – 40, 45, 50, 50 per leg
Seated calf raise machine 4x6 – 90, 110, 120, 120
Static Lunges 4x6 – 135, 155, 185, 185
Monday (19 October 2009)
Began “Get Ready” program of HIAH
Note: It was weird getting used to the “terminating the set when slowing down” but I’m sure ill get a hang of it. Also, used seated cable row instead of standing, slipped my mind and did the wrong exercise.
Seated pronated cable row – 155x7, 160x6, 160x6, 160x6, 160x2
Dips BW + weig – 60x6, 70x6, 70x4, 70x4, 70x4, 70x3
DB Split Squat – 60x7, 65x6, 65x6, 65x5 EDIT:(per arm)
Wednesday (21 October 2010)
Supinated Lat Pulldown – 150x10, 160x10, 160x9, 160x6
DB Standing Shoulder Press – 45x10, 50x10, 50x9, 50x4, 50x3 (per arm)
Deadlift – 135x12, 165x10, 185x10, 205x6
After the weights I went and did some medium to intense rowing for 5 minutes (wasn’t planned, just felt like doing it), I havent done much cardio since mid august, so it felt good.
Friday (23 October 2009)
Workout 3 of “Get Ready”
Rope standing low cable row – 60 lbs x20, 70x20, 80x10
Pushups (with a plate on my back) – 10 lbs + BW x 20, 25+BWx20, 25+BWx10
Back Squats – 135x20, 135x20, 155x10
Note: The “orphaned reps” as CW calls them felt a little light, so I think I will up the weight for them (within reason, I know the idea is to manage nervous system fatigue, but I feel like I need to do a bit more more work)
Monday (26 October 2009)
Workout 1 of “Get Ready”
Seated pronated cable row – 160x6, 170x6, 180x6, 180x6, 185x3
Dips BW + Weight – 50x5, 70x6, 80x6, 90x6, 90x4
Dumbbell Split Squat 65x6, 65x6, 75x4, 75x5*, 75x5 (per arm)
-
- dropped the dumbbell in my left hand after the 4th rep of the second leg, picked it up and did one more rep
Note 1: Did alternating sets for the Dips and Rows (CW suggests this in HIAH, to change things up a bit)
Note 2: Stuck with the seated row, just to keep consistency
Note 3: I may have gone a few reps over the “25 total rep goal”, this is because it seems to take me multiple sets to get to a working weight, I haven’t included some of my warm-up sets at much lighter weights in the log
Note 4: 75 lbs seems to be the heaviest dumbbell I can hold for a whole set, I am limited by my left hand (which is weird as I am left handed)
Wednesday (28 October 2009)
Supinated Lat Pulldown – 170x12, 170x12, 175x11
DB Standing Shoulder Press – 50x10, 50x10, 50x10, 55x5 (per arm)
Deadlift – 185x12, 205x12, 215x11
Note 1: Alternating sets for first two excercies
Note 2: 55 lbs is the heaviest dumbbell I can safely bring up to be able to overhead press
Weighed myself today, 180 lbs. This was done after I work out so it probably has most of the 1-1.5 L worth of workout drink and water weight. The scale at the gym is the only one I have access to right now. I think I might be gaining weight too fast though, so I should probably adjust my eating. Ill see how much I weigh 2 weeks and decide from there.
Friday (30 October 2009)
Workout 3 of “Get Ready”
Rope standing low cable row – 105 lbs x20, 120x20, 135x10
Pushups (with a plate on my back) – 25 lbs x 20, 25 x20, 35 x10
Back Squats – 155x20, 160x20, 175x10
- Felt really sore in my lower back after the squats, I thought I might have re-aggravated the injury, but it went away after sitting for an hour.
Monday (02 November 2009)
Workout 1 of “Get Ready”
Seated pronated cable row – 170x6, 180x6, 185x6, 185x5, 185x4
Dips BW + Weight – 75x7, 90x6, 90x6, 90x5, 92.5x3*
Dumbbell Split Squat 65x6, 65x6, 70x7, 70x6 (per arm)
- 3rd rep was really slow and I’m not sure if I went all the way up before ending the set
I’m sick today and am holding off on the gym. Usually I would go regardless of being sick or not, but I have a job interview tomorrow for a job I really want so I’m staying home to recover all day. Ill probably go to the gym after the interview.
Thursday (5 November 2009)
Was feeling kind of weak today, but didnt look at previous weeks results before going in…
Supinated Lat Pulldown – 170x12, 180x11, 180x9, 180x3
DB Standing Shoulder Press – 50x12, 50x8, 50x7, 50x7, 50x2 (per arm)
Deadlift – 195x12, 215x11, 230x12
Hanging leg raise 2 sets of 8
1 arm DB row 50 lbs x 22, 50 lbs x 20 (per arm)
I am taking saturday off, and will be starting with “Get Big” on Monday, skipping the last day of “Get Ready”. Because I am doing this, I added in 2 sets of 2 other exercises at the end.
Sunday (8 November 2009)
Workout 1 of “Get Big”
Weighted Chinups BWx7, BW + 25 lbs x6, BW + 25 lbs x6, BW + 25 lbs x6
Decline Barbell Close grip bench press, 175x7, 185x6, 185x6, 185x6 *
Deadlift 205x7, 225x6 245x6 245x6 **
Standing single leg calf raise with dumbbell 4 sets of 6 with 55 lb dumbbell ***
- shoulder width grip.
** will stay around this weight next week, and go up 5 lbs max if anything (I need to start being conservative with deadlifts)
*** this exercise felt awkward, I may use the standing calf raise machine with next week instead (with one leg)
Tuesday (10 November 2009)
Workout 2 of “Get Big”
1 Arm Seated Cable Row * – 75x10, 85x10, 90x10, 85x10
1 Arm standing DB Press Right Arm – 50 x 10, 45x10, 45x10, 45x10
1 Arm standing DB Press Left Arm ** – 50 x 10, 45x8, 45x8, 45x7, 45x7
Bulgarian Split squats *** – 40x10, 40x10, 40x10, 40x10
1 Arm Standing DB Tricep extension **** – 25x10, 30x8, 25x10, 25x10
Notes:
- Right arm slightly weaker, but the sets went well
** Did not expect my left arm to be so much weaker than my right arm (left handed, muscles on left side are bigger) so I trained right side first. Left side reps ended up being lower and a slightly decreased range of motion. I think I’ll decrease the weight for next week, and start on the left side.
*** Left leg slightly weaker (probably related to my back injury). I now hate this exercise, my heart feels like it is going to explode after each set of it. I can’t wait until next week.
**** Left arm weaker. I cant lift too much for this exercise, but I really like how sore I felt all day because of it
Tuesday (12 November 2009)
Workout 3 of “Get Big”
I’ve Included my warmup sets this time around… so I can keep track for next week.
High Pull – WARMUP: 45x8, 95x7 – WORK SETS: 115x6, 115x6, 115x6, 115x4
Front Squat – WARMUP: 135x6 – WORK SETS: 185x6, 195x6, 205x6, 205x5, 205x3
Incline DB Bench Press – WARMUP: 45x5, 55x5 – WORK SETS: 65x6, 70x6, 75x7, 75x7 (per arm)
Hammer Curl – WARMUP: 25x5 – WORK SETS: 35x6, 35x7 40x6, 40x6 (per arm)
Sunday (15 November 2009)
Workout 1 of “Get Big” (week 2)
Weighted Chinups – BWx6, BW+20x6, BW+25x6, BW+27.5x6, BW+30x3
Decline BB Close grip bench press – WARMUP 145x6 – WORK: 180x6, 185x6, 190x6, 195x6, 205x4 (PR)
Deadlift – WARMUP 140x5, 190x6 – WORK: 210x6, 230x6, 250x6, 250x7 **
Standing 1 leg calf raise – 80x6, 80x6, 100x6, 100x6
Tuesday (17 November 2009)
Workout 2 Week 2 of “Get Big”
1 Arm Cable Row – WARMUP: 60x5, 70x5, 75x5 – WORK: 80x10, 85x10, 85x12, 90x10
1 Arm Standing DB Press – WARMUP: 25x5, 30x5, 35x5 – WORK: 40x12, 45x12, 45x10, 50x6
DB Bulgarian Split Squat – WARMUP: BWx8, 30x5 – WORK 35x12, 40x12, 40x10, 45x6 (per arm)
1 Arm Standing Tri Ext – WARMUP 20x5 – WORK: 22.5x12, 25x12, 30x10, 30x5, 25x5
Thursday (19 November 2009)
Workout 2 Week 3 of “Get Big”
High pull – WARMUP 45x5, 95x5 – WORK: 115x6, 120x6 120x6, 120x6, 120x1
Front Squat – WARMUP: 135x5, 185x5 – WORK: 200x5, 210x5, 215x5, 220x5, 225x5
Incline DB Bench Press – WARMUP: 35x5, 50x5, 60x5 – WORK: 70x5, 75x6, 80x7, 80x4, 80x4
Hammer Curl – WARMUP: 20x5, 30x5 WORK: 35x6, 40x5, 40x6, 40x5, 40x4, 40x4
Sunday (22 November 2009)
Workout 1 of “Get Big” (week 3)
Post workout weight : 182 lbs, gut starting to stick out noticeably :P, ate too much in the last week for sure.
Its crunch time with school and all the projects are due at the same time, doesn’t leave much room for well prepared nutrition or good sleeping habits.
Weighted Chinups – BWx3, BW+20x6, BW+22.5x6, BW+25x4, BW+27.5x4, BW+30x3, BW+37.5x1, BW+37.5x1
Decline BB Close grip bench press – WARMUP 135x5, 165x6 – WORK: 185x6, 190x6, 195x6, 200x6, 210x4 (PR)*
Deadlift – WARMUP 135x5, 165x6, 195x6, 205x6 – WORK: 225x6, 235x6, 245x6, 255x5, 255x6
Standing 1 leg calf raise w/DB ** – 40x8, 50x8, 60x8, 65x6
- Initially intended to do two, did four, felt like I could do the fifth, but couldn’t get the bar all the way up, my training partner bailed me out.
** Went back to using a dumbbell, I realized it was the surface we were using that made it uncomfortable. We used a different surface to do the calf raises from instead of using the machine.
Tuesday (24 November 2009)
Workout 2 Week 3 of “Get Big”
1 Arm Standing DB Press – WARMUP: 25x5, 30x5, 35x5 – WORK: 40x12, 45x10, 45x10, 50x8
1 Arm Cable Row – WARMUP: 60x5, 70x5 – WORK: 80x10, 85x10, 85x12, 90x10
DB Bulgarian Split Squat – WARMUP: BWx8 – WORK 35x12, 40x12, 40x10, 45x6 (per arm)
1 Arm Standing Tri Ext – WARMUP 15x8 – WORK: 25x12, 25x12, 30x10, 30x6, 30x3, 25x3
Thursday (26 November 2009)
Workout 3 Week 3 of “Get Big”
High Pull – WARMUP: 95x6 – WORK: 115x6 120x6, 125x6, 130x5, 135x4
Front Squat* – WARMUP: 135x8 – WORK: 185x6, 190x6, 195x6, 200x5, 205x7
Incline DB Bench Press – WARMUP: 45x8, 60x6 – WORK: 75x5, 80x6, 80x6, 80x6, 85x4 (PR)
Hammer Curl – WARMUP: 22.5x8 – WORK: 40x4, 40x5, 40x6, 40x5, 40x4, 40x4
*decided to take it easy on front squats to allow me to progress on the incline press, it was a good decision.