Tuesday - Push Day
A) Dumbbell Bench Press
70 x 12,12,12,10
B) HS Incline Bench
185 x 12,12,11
C) Dumbbell Shoulder Press
50 x 12,12,11,10
D) Close Grip Decline Bench
135 x 12,12,11
E1) Shoulder Lateral Raises
20 x 15,15,15
E2) Tricep Extensions
60 x 12,12,11
[quote]ManfromMass wrote:
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.[/quote]
When your 100% your body will let you know and your stamina will kick back in.
Thursday - Pull Day
A) Chin-Ups
10,10,9,8
B1) Wide Grip Pulldowns
120 x 12,12 130 x 10
B2) Dumbbell Shrugs
65 x 15,15,12
C) Single Arm Bent-Over Rows
60 x 13,12,11
D) HS Lat Pulldown
2 pps x 14,13,12
E1) Rear Deltoid Flyes
20 x 15, 25 x 13, 12
E2) HS Preacher Curls
45 x 15,15,11
Sunday - Leg Day
A) Leg Press
4 pps x 15, 5 pps x 15, 15 6 pps x 12
B) Front Squat
155 x 12, 175 x 10, 10
C) RDL
155 x 12, 175 x 10, 10
D1) Leg Curls
75 x 15, 15, 15
D2) Leg Extensions
87.5 x 15, 15, 15
E1) Hip Thrusts
70 x 12, 12, 12
E2) Calf Raises
90 x 17, 15, 15
I’ve been going to this gym for almost two years - they only have one squat rack, but no one ever uses it. This is the first time I had to wait more than 10 minutes to get on it, so I did leg presses instead.
Tuesday - Push Day
A) Bench Press
185 x 12, 12, 11, 10
B) DB Incline
50 x 12, 12, 10
C) HS Military Press
185 x 12, 11, 11, 10
D) Close Grip Declines
135 x 12, 12, 12
E1) Shoulder Laterals
20 x 15, 14, 12
E2) Tricep Extensions
60 x 12, 12, 12
Thursday - Pull Day
A) Pull-Ups
10, 10, 9, 7
B1) Wide Grip Pulldown
120 x 15, 13, 12
B2) Shrugs
135 x 16, 155 x 15, 14
C) One Arm Row
50 x 12, 12, 12
D) HS Low Row
185 x 12, 12, 12
E1) Rear Delt Flyes
20 x 12, 12, 12
E2) Straight Bar Curls
50 x 12, 12, 10
Sunday - Leg Day
Forgot my notebook.
Mediocre workout.
Dieting makes me grouchy!
Tuesday - Push Day
A) Dumbbell Bench Press
70 x 12,12,11,10
B) HS Incline Bench
185 x 12,12,11
C) Dumbbell Shoulder Press
50 x 10 45 x 12, 12
D) Close Grip Decline Bench
135 x 12,12,12
E1) Shoulder Lateral Raises
20 x 15,15,15
E2) Tricep Extensions
60 x 15, 13, 12
Dieting? What you are up to?
[quote]kimbakimba wrote:
Dieting? What you are up to?[/quote]
I realized that, despite losing weight while I was sick (most of which I quickly put back), I have become unacceptably soft in the middle over the winter, and my pants are getting a bit too tight.
I’m not expecting 6-pak abs anytime soon (or probably ever again), but there is a limit to what I consider acceptable, and I’ve exceeded it.
Thursday - Pull Day
A) Pull-Ups
10, 10, 9, 7
B1) Wide Grip Pulldown
120 x 15, 15 130 x 13
B2) Shrugs
135 x 16, 155 x 15, 185 x 12
C) One Arm Row
60 x 12, 12, 12
D) HS Front Lat Pulldown
185 x 15, 14, 12
E1) Rear Delt Flyes
20 x 12, 25 x 12, 30 x 10
E2) Straight Bar Curls
50 x 15, 15, 60 x 12
Ok, I’ve missed two consecutive workouts - I was painting over the weekend, and I had a business dinner to attend Tuesday night, so I haven’t been to the gym in a week - can’t wait to get there tonight.
The good news is, the diet is going well - I haven’t had a stitch of carbs in two weeks, and I’ve lost 11 pounds, weighed in at 209 this morning. Still have a little ways to go, but the waistline is beginning to return to form.
Leg night tonight, chmpin’ at the bit to get back to it…
11 pounds in two weeks? That is pretty amazing. When you decide to clamp down on the eats, I guess you don’t mess around.
Leg night is always a good night. Go get 'em!
How did I never notice how high your rep work is? Some of it is like cardio…
[quote]JoeGood wrote:
How did I never notice how high your rep work is? Some of it is like cardio…[/quote]
It almost is. It’s something I’ve been doing for about a month, just trying to change things up a little bit.
I don’t really like it very much. My initial plan was to do it for about 8 weeks, so I’ll stick with it for another 4 weeks - I hate to quit on a plan - then change it up again.
I’m thinking of doing 5/3/1 - I’ve never done it, but it certainly has a lot of supporters on this site, and it’s more in line with the way I normally workout.
[quote]kimbakimba wrote:
11 pounds in two weeks? That is pretty amazing. When you decide to clamp down on the eats, I guess you don’t mess around.
Leg night is always a good night. Go get 'em![/quote]
I’ve found that if I go really strict zero-carbs, I can drop 10-12 pounds in two or three weeks, before the body adjusts. After that, it gets a lot harder to keep losing weight.
Thursday - Leg Day
A) Back Squat
205 x 12,12,12,10
B) Front Squat
155 x 10,10,10
C) RDL
155 x 12, 185 x 10, 185 x 10
D1) Hamstring Curls
87.5 x 12, 12, 12
D2) Leg Extensions
100 x 12, 12, 12
E1) Hip Thrusts
80 x 10, 10, 10
E2) Seated Calf Raises
90 x 15, 15, 15
Saturday - Push Day
A) Dumbbell Bench Press
75 x 12,12,11,10
B) HS Incline
1 pps 25 x 12, 1 pps 35 x 10, 10
C) Dumbbell Overhead Press
50 x 12, 12, 12
D) Close Grip Declines
135x12, 155x11,10
E1) Shoulder Lateral Raises
20x15, 25 x 12, 12
E2) Tricep Extensions
60 x 15, 12, 12
[quote]ManfromMass wrote:
OK, I think it’s time I started some sort of training log to record my progress, or lack thereof, and I guess T-Nation is more interesting than a notebook - at least I might get some comments or feedback and learn something from the group.
Not sure if anyone will actually read this, but I’ll lay out a little background for the record. I’m 40 years old, have three kids, and until last year, hadn’t been in a gym or lifted weights in at least 15 years. I suffered a ruptured disc in my lower back (L5) and went through an extensive physical therapy program at an area hospital.
The therapy seems to have worked well, so long as I continue to take care of it - so I joined a gym about a year ago, initially just to do the exercises for my back, but my interest level quickly rose, until I started working out the whole body on a regular basis. Now I’ve gotten to the point where I’ve decided it’s time to use a more organized program to move forward.
As I said, I have three kids and a very hectic schedule, so getting to the gym 3x per week is the most I can handle, and even that is sometimes a challenge. For now, I’m using a modified Chad Waterbury approach - full-body workout, 3 times per week, focused on compound exercises.
One upper-body push, one upper-body pull, and one leg exercise per workout, 5 sets of 5-6 reps at a constant weight. Depending on my available time and energy level, sometimes I’ll add in 3 sets of eight on a different plane for the upper body exercises - for example, if the push exercise is bench press, I’ll do three sets of eight on the HS shoulder press.
You may also notice that my squat and deadlift numbers look puny relative to the bench numbers. Due to the history of back problems, I have a problem with spinal compression from too heavy weights - my legs can handle it, but my back can’t. For now, I’m trying to focus on good form, and true ATG depth on the squats, but longer term this is going to be a problem.
I’m 5’10", 214 lbs, 13% bf, 35" waist. Frankly, I’m not sure I believe the bodyfat number - it’s from my electronic scale - but I’ve enjoyed watching it come down over the past year. I’ll have to get a decent set of calipers.[/quote]
I’m feeling less alone, guys!!!
Tuesday - Pull Day
A) Chin-Ups
10,10,9,8
B1) HS Lat Pulldowns
2pps x 15,15,13
B2) Barbell Shrugs
165 x 15, 185 x 13, 12
C) Single Arm Bent-Over Rows
60 x 12, 65 x 12, 10
D) Wide Grip Pulldowns
125 x 15, 15, 13
E1) Rear Deltoid Flyes
20 x 15, 25 x 12,12
E2) Straight Bar Curls
60 x 15,15,14