Tuesday 2/22/11
Bench Press
135x10, 185x10, 205x8, 225x3, 245x5,5,5,5,5
HS Pull Downs
2pps x 8, 2 pps 35 x 6,6,5,5,5
45 Degree Donkey Calf Raise
2pps x 15,15 3pps x 12,12,12
HS Shoulder Press
2 pps 25 x 8,8,8
Low Pulley Row
150x8, 160x8,8
Some curls and tricep extensions.
No squats today, gonna give the back a little more time to recover. Didn’t feel any ill effects of it today, but better safe than sorry.
Thursday 2/24/11
Incline Bench Press
95x10, 135x10, 185x8, 205x8, 225x6, 235x5,5,5,5
Squats
Barx10, 135x10, 185x10, 225x6,6 255x5,5 275x5
T-Bar Rows
45x10, 90x10, 135x6,6,6 160x5,5
Seated Calf Raises
45x20, 90x20,20,19,17,17
Seated Dumbbell Military Press
65x8, 75x8,8
HS Front Lat Pulldowns
2pps x 8,8,8
Back seemed to hold up fine through the squats and T-Bar rows, so I’m pretty happy with that.
Had a really hard time completing the reps on the incline, felt heavier than it should.
Yeh I guess u’d have to be a Bruins a fan, I’m sorry. Guees I can overlook that (jk).The reason I asked about supplements is we’re older and I’m trying to find what other people our age our doing.Seems whenever I read reviews for stuff it’s always some kids raving about how something gave them incredible energy(at 16,17–WTF!)Just trips me out.I’m bout to turn forty and my workout partner is 49. We’ve been checking out some pre-w/o formulas cuz we hit the gym after working 9 hrs. and it def requires a pik-me-up. Other than that it’s basically creatine and protein likewise for me.I take a protein pre- and post- with post mixed with orange gatorade.We do chest/bi’s on mon.,off tue.,back(+shrugs)on wed.,off thur.,delt’s/tri’s on fri.,qauds/ham/calf on sat. morning,rest sun.-repeat. We vary our execises every 4-5 wks. and sometimes throw in extra stuff during week if we’re feeling extra strong.It def keeps the motivation up having a partner.Happy lifting.
Geritol.
Kidding aside, pretty much the standard stuff - multivitamin, fish oil, creatine, protein.
[quote]Sabresfan63 wrote:
Yeh I guess u’d have to be a Bruins a fan, I’m sorry. Guees I can overlook that (jk).The reason I asked about supplements is we’re older and I’m trying to find what other people our age our doing.Seems whenever I read reviews for stuff it’s always some kids raving about how something gave them incredible energy(at 16,17–WTF!)Just trips me out.I’m bout to turn forty and my workout partner is 49. We’ve been checking out some pre-w/o formulas cuz we hit the gym after working 9 hrs. and it def requires a pik-me-up. Other than that it’s basically creatine and protein likewise for me.I take a protein pre- and post- with post mixed with orange gatorade.We do chest/bi’s on mon.,off tue.,back(+shrugs)on wed.,off thur.,delt’s/tri’s on fri.,qauds/ham/calf on sat. morning,rest sun.-repeat. We vary our execises every 4-5 wks. and sometimes throw in extra stuff during week if we’re feeling extra strong.It def keeps the motivation up having a partner.Happy lifting.[/quote]
I don’t hold your team against you…
Some of the young guys in my office swear by “Jack3d” for pre-workout, but I haven’t tried it.
We were taking superpump and size-on.The s’pump became really hard to even think about drinking so we cut that out. I stopped taking the size-on (even tho i liked the results) cuz I was tired of being so bloated feeling in the gym. I was just really tired of ‘drinkin’ sh^t period. We were gonna go with jack3d to switch to a concentrated pre to cut back on the amount of ‘drink’,but opted w/ c4 instead. I like it so far. I’m trying out con-cret capsule form(again to cut back on the ‘drink’. Anyway,don’t mean to keep stepping on your training log by turning it into a chat session.Hope i’m not bugging ya.Hope the Sabres make the playoffs.Peace.
[quote]Sabresfan63 wrote:
We were taking superpump and size-on.The s’pump became really hard to even think about drinking so we cut that out. I stopped taking the size-on (even tho i liked the results) cuz I was tired of being so bloated feeling in the gym. I was just really tired of ‘drinkin’ sh^t period. We were gonna go with jack3d to switch to a concentrated pre to cut back on the amount of ‘drink’,but opted w/ c4 instead. I like it so far. I’m trying out con-cret capsule form(again to cut back on the ‘drink’. Anyway,don’t mean to keep stepping on your training log by turning it into a chat session.Hope i’m not bugging ya.Hope the Sabres make the playoffs.Peace.[/quote]
No need to aplogize. If all I wanted to do was record my daily workouts, I could do it in a notebook.
The interaction with like-minded people is what it’s all about.
So this log is relatively new, but the routine I’m using isn’t. I’ve been using the same basic routine - whole body workout, compound movements, 5 x 5 - for the better part of a year. All in all I think it’s been a pretty successful program so far - the difference in my body compared to a year ago is pretty amazing. That being said, I think it’s time to change things up a bit. Primarily because I’m sort of bored with it, and secondly I just believe you need to change your approach every once in a while.
So I’m going to do 8-12 weeks using more of a bodybuilding approach, just to shake things up. I’m planning on using a 3-day split program from an article Nick Tumminello wrote in December.
Day 1 - Pull
A) Chin ups, 4 x 8-12
B1) Wide grip lat pull down, 3 x 8-15
B2) Shoulders shrugs, 3 x 8-15
C) Single arm bent over row ,3 x 8-12
D) Hammer strength high-low row, 3 x 8-12
E1) Rear deltoid flyes, 3 x 10-15
E2) Biceps curls, 3 x 10-15
Day 2 - Legs/Hips
A) Back squat, 4 x 10-15
B) Front squat, 3 x 8-12
C) Reverse lunge (same side), 3 x 10-12
D1) Hamstring curls, 3 x 8-12
D2) Leg extension, 3 x 8-12
E1) Hip thrust, 3 x 12-15
E2) Calf raise, 3 x 12-15
Day 3 - Push
A) DB bench press, 4 x 8-12
B) Hammer strength incline press, 3 x 8-12
C) DB overhead press, 4 x 8-12
D) Close-grip bench press, 3 x 12-15
E1) Shoulder lateral raises, 3 x 12-15
E2) Triceps extensions, 3 x 12-15
I’m going to stay with the old routine and try for a 1RM test on the bench press tonight, and start this on my next workout on Thursday.
If anyone has any comments/suggestions/opinions on the above, I’d love to hear them.
Tuesday 3/1/11
Bench Press - 1RM Test
135x10, 185x8, 225x4, 265x2, 285x1, 305x1 (20 lb. PR), 315 FAIL
Squats
Barx10, 135x10, 185x10, 225x6, 245x6, 275x5,5,6
BW Chin-Ups
8,7,7,6,5
45 Degree Donkey Calf Raise
2pps x 15,15 3pps x 14,14,12
Training is looking great. Bruins 6-0 this last road tour. Hopefully they’ll go far into the playoffs this year unlike the disappointing Patriots.
[quote]ecogenx wrote:
Training is looking great. Bruins 6-0 this last road tour. Hopefully they’ll go far into the playoffs this year unlike the disappointing Patriots.[/quote]
Thanks - I was sure they were going to have a tough roadtrip.
We’re playing for the State Championship this weekend - how did your boys make out in the playoffs last weekend?
OK, first workout under the new program…and it had to be leg day. I suspect I won’t be able to walk tomorrow!
The last time I did a bodypart split program was probably 1995 (I didn’t workout from 1995-2009)
It’s a very different feeling doing sets of 10-15, with 60 seconds of rest - and the reduction in weight required to do this is humbling!
Recorded work sets only.
A) Back Squat
185x12,11,10,10
B) Front Squat
135x10,10,10
C) RDL
165x12, 185x10,10
D1) Hamstring Curls
75x12,10,10
D2) Leg Extensions
100x12,12 112.5x10
E1) Hip Thrusts
50x12, 70x10,10
E2) Seated Calf Raises
90x15,15,14
Haven’t done hip thrusts before. Very awkward trying to get into position, need to work on this. Also haven’t done front squats in years, got to work on the grip/bar position.
Edit: Holy crap do my legs hurt! I haven’t felt DOMS like this in years!
Tuesday - Push Day
A) Dumbbell Bench Press
75x12,11,10,10
B)HS Incline
1 pps 25 x 10,9,9
C) Dumbbell Overhead Press
50 x 10,10,10
D) Close Grip Declines
135x12, 155x10,10
E1) Shoulder Lateral Raises
20x12, 12, 12
E2) Tricep Extensions
60x12,10,10
Right from the first I felt it more in my triceps than anywhere else. Maybe I just need to adjust to dumbbell presses, instead of bench pressing.
Continue to be surprised at how much less weight I can use when doing higher reps, with only 60 seconds rest between sets.
OK, so I’ve been MIA for almost two weeks. Came down sick, which developed into full-blown pneumonia.
Haven’t been to the gym in almost two weeks, lost 8 pounds of body weight.
Anyway, back in the office today, and back to the gym tomorrow night. Suspect that is going to be a very depressing visit.
Sorry to hear about the pneumonia, glad you’re feeling better. You lost 8 lbs? I’m guessing you won’t be setting any PR’s tomorrow. Don’t worry, it usually comes back fast.
First day back, what a depressing slap of reality. Considered dumping the (barely begun) new program and going back to the old routine to get my strength back, but I decided that was a cop out, and I should stick it out. The strength lost to illness will come back soon enough either way.
Push Day
A) Dumbbell Bench Press
70 x 12,12,11,10
B) HS Incline Bench
185 x 12,11,10
C) Dumbbell Shoulder Press
50 x 11,11,10,10
D) Close Grip Decline Bench
135 x 12,12,10
E1) Shoulder Lateral Raises
20 x 15,15 25 x 12
E2) Tricep Extensions
60 x 12, 10, 9
Bummer about the sickness, but you are back in the gym where you belong so all good. Going back to the barely begun program is exactly what I would have done.
Wow pneumonia is pretty serious.
Don’t worry your strength will come back real quick.
Thursday - Pull Day
A) Chin-Ups
12,11,9,8
B1) HS lat Pulldowns
2pps x 15,14,12
B2) Dumbbell Shrugs
65 x 15,15,13
C) Single Arm Bent-Over Rows
60 x 12,12,11
D) HS Low Row
1 pps 25 x 14,13,12
E1) Rear Deltoid Flyes
20 x 15, 25 x 12,12
E2) Straight Bar Curls
60 x 15,14,14
Strength is less of an issue than stamina - the first couple of reps in a set feel like child’s play, but by 5-6 it feels like a ton. To get the 10-15 reps I’m looking for I really have to lower the weight I’m using. This was a problem with the new routine before I got sick, and now it’s magnified.
I’m sure if I stick with it it will improve. I guess that’s the whole point of changing up the program for a while.
Sunday - Leg Day
A) Back Squat
185 x 12,12,12,12
B) Front Squat
135 x 10,10,10
C) RDL
135 x 12, 155 x 12, 175 x 10
D1) Hamstring Curls
75 x 12, 12, 11
D2) Leg Extensions
100 x 12, 12, 12
E1) Hip Thrusts
135 x 10, 10, 9
E2) Seated Calf Raises
90 x 15, 15, 15