Starting Waterbury’s supplementary PLP program. I can’t do 10 pull-ups with strict form so I’m starting the easier version with one rep, seems cool and can’t hurt I suppose, felt silly doing 1 push-up though lol.
Got in the gym today for some chest work with cables, some shoulder exercises, back extensions, planks, and db curls, just wanted to get in while I had the time. Chest exercises with the cables don’t bother my shoulders, I think I’ll stick with them for a while.
Prone trap raises 10lb plate
Front raises to overhead w/25lb plate
Various chest exercises with cables ranging from 10-25lbs per side
Planks 3 sets of max didn’t time
Back extensions about 3x10 or so
DB curls (wow really so weak) 25lb dbs 1x12 1x10 1x8 or something like this, very rarely do I do any isolation work for anything, but I think I need to make an exception for my arms once in a while from now on, or maybe just end every session with tri pulldowns and curls
Squats and cardio tomorrow
Yeah man you’re on the right track though! I just hit back a lot to the point where my back is way stronger than everything else, and lots of stretching.Prone trap raises were excellent as far as my shoulder health was concerned, rows, pullups or chinups, and pushups helped a lot too! Good luck with the PLP, and for the pullups look up GTG -greasing the groove - by Pavel Tsatsouline if you have the chance.
Thanks dude, I’ll check it out.
Work schedule has been hectic, but I have the entire day off (rare right now) so I’m thinking two sessions today.
A.M. Session
Overhead press 2x5 105lbs 1x5 110lbs (do all sets with 110 next time)
Cable presses and flies for chest 10-30lbs/side various angles and reps but about ~3x5 for presses with 30lbs/side and 3x10 for flies with 10lbs/side, still experimenting with different heights and angles but these exercises feel great
Seated cable row 140lbs 2x6 1x8 strict form, going to use this weight until I can do 3x10 then I’ll bump it up another 20 lbs (next increment)
External cable rotations 3x10 5 whopping pounds! Feels gooooooood
Nice workout, I love lifting in the morning, just drank a couple glasses of water and ate some nuts beforehand and I’m good to go
Squats, deadlifts, planks and curls tonight
Worked all weekend (about 30 hours) and just back in to the gym today. I plan on going later this afternoon for some more fun. Short workout but I was fried afterwards, I have to work on my conditioning!
Squats 3x5 205lbs (quite difficult, had to take a pause and a take couple breaths between the last few reps, just briefly though)
Overhead press 3x5 110lbs - pretty good and hard, but still feeling good.
That was it but it took it out of me.
My plan is to get to specific working weights for the major exercises, then stick with them and just increase the reps to 3x10 in order to increase my conditioning and also getting more stable so that I won’t hurt myself when I do decide to start increasing weight again.
Target working weights (3x5)
Squat 225
Standing overhead press 135
Deadlift 315
Got a little off track with my diet and lifting, but I’m back on track today.
Yesterday’s workout
Seated cable rows 120lbs 3x10
Neutral grip DB bench press - 45lb dbs 3x10 feel awkward
Dips 3x5 hard but feel ok
Note: tried standing overhead press, but couldn’t press any significant weight after previous exercises
Squat 210lbs 3x5
Deadlift 290 1x5
Dammit I can’t believe I’ve been out of the gym for so long. I went on a small vacation then worked 6 days straight directly after, but I could have found time. Anyways I went to the gym earlier in the week but didn’t log it, and before that I got some running and hiking in.
Earlier in the week I hit 225lb 3x5 on squats, a small milestone for me. I’m going to stick with this weight until I get 225 3x10, then I’m gunna start piling on the weight again
Yesterday’s workout
Seated cable row 130lbs 3x10 - form wasn’t ideal on the last few reps
DB bench press 60lb dbs 3x10 - easy, shoulders feel okay, using 65 next time
Overhead press 95lb 3x8 felt good, using 100 next time. Sticking with this set/rep scheme (for military press) to avoid injury
Deadlifts - worked up to 295 1x4 but grip was feeling weak, so I stopped and then did a couple more reps, felt heavy but definitely could have done more except for my grip, use 300 next time and stick with 300 to build up grip strength, probably start doing multiple sets using this weight
Planks 3x max
Face-pulls 3x12-15 about 17lbs
Eggs, bacon and coffee then to the gym!
Overhead press 100lbs 1x8 1x7 1x5
Squats 225lbs 3x5 lots of warm up, reading starting strength and improving form
Cable row 140lbs reps of 4-6 to a total of 25
Lunges 25lb dbs 2x12/side
I was pretty taxed after the squats, definitely need to improve my conditioning, I’m going to do chest and light cardio this afternoon and then look for a complex to do tomorrow, finally got some time off, making myself do two-a-days every day that I have off for the rest of the month.
Tooth ache is causing high fever and headaches but I need to just suck it up and train anyways because it shouldn’t make a difference
NUT UP!
So its 7pm now and I forgot to hit submit, but I’ve pretty much done nothing today except drink beer and play video games, did 6 pull-ups… Ugh. NO MORE BEER!!! PERIOD. BEER is my Achilles heel, need to give it up until I hit my weight goals. Beer makes me fat and lazy. No more beer for the rest of the month. Just about a week, but I want to get to 205lbs by May 1st. I’m going out Monday for a b-day party, but after that I plan to V-Diet until Saturday, when I’ll be attending a wedding.