10.8.12
Squat
45x3
75x3
95x3
115x3
135x3
155x3
175x3***
Bar Curl
45x8
65x8
Bike Intervals
(5) 1min/1min
Levels 18,19,20,21,21 95-100 rpm, 120highest rpm point
10.16.12
A.M.
(5) 1min/1min pushup intervals
12, 12, 12, 12, 16
P.M.
Back Squat
Worked up to 185x3***
135 3x10 30x0
Back Raise
35 1x8
60 2x8
40 1x8
Broomstick Twists
4x25
Standing Sgl Leg curl
75 1x8
70 1x8
Bar Curl
65 2x8
10.18.12
Upper Body day
WG Pullups at 160
DB Bench with 50s incline
Had an AM and PM workout
Bike Intervals
20,21,22,21,23
10.21.12
Deadlift
Sets of 8 up to 185
Assisted Sgl Leg Squats
3x8 reducing assistance level each time (lowest level to date)
Pushup Intervals
14, 14, 14, 16, 22 (80 total)
some other stuff
10.22.12
Overhead Press (off shoulders on start only)
45x8
65x8
75x8
80x8
85x8
90x8
Cable Row
90x8
100x8
110x8
120x8
DB Row
40 3x8
Sgl DB Over Press
40 1x8
Bike 6.5 min L15
10.23.12
DB Bench
50s 1x10
50s 2x8
Dip Machine
120 1x8
140 1x8
160 1x8
Standing Rope Face Pull
95 1x8
110 1x8
130 1x8
Bike Intervals
20, 22, 24, 20… didnt do last interval…
24 is a new high though.
10.25.12
AM
Pushup 1min/1min intervals (chest to ground, full range of motion)
15, 15, 15, 16, 23 (84)
PM
Deep Back Squats
185x4*** plus 175x2 plus 165x2
175x4 plus 165x4
175x4 plus 165x2 plus 155x2
165x4 plus 155x4
Explosive Squat
95x5
105x5
WG Pull Down 1min/1min intervals
12, 12, 9, 8, 10 (51 total)
Back/Glute Raise
20 1x8
25 1x8
30 2x8
10.26.12
Overhead Press
45x3
55x3
65x3
75x3
85x3
95x3
105 2x3
115x3***
DB Incline Bench
35s 1x8
45s 1x8
55s 1x8***
Bike Level 15 12min
10.30.12
Bent Row
135 3x8
155 1x8*** a few at the end quick singles
A1: Dip Machine
160 1x8
170 1x8
180 1x8
190 1x8
A2: WG Pulldown
160 4x8
Seated Rope Face Pull
50 1x12
Barbell Curl
45 1x5
65 1x3
75 1x5
Bike Intervals 1min/1min
21, 22, 22
11.1.2012
AM
Pushup Intervals 1min/1min (Full range, stomach, chest, or chin to floor)
16, 16, 17, 18, 29* (96*total)
PM
Split Squat (rear leg raised)
45 1x8
55 1x8
65 1x8
75 1x8
Romanian Deadlift
185 4x8
Leg Curl
50 3x15
Bicep Curl
75 3x8
Bike 10 min
11.4.12
DB Incline Bench Press
55s 3x8
DB Row
55s 3x8
Bike Intervals 1min/1min
21, 21, 21, 21, 21
Established a new baseline basically
WG Pulldown
160 3x8
DB Pullover plus tricep press
55s 3x8 - 3x8
EZ Barbell Curl
70 2x8
11.5.12
Single DB Overhead Press
25 1x8
35 1x8
45 1x8*** with some body english to get it up, not strict form
35 1x8
EZ Bar Bell Curl
70 2x8
DB Lateral Raise Standing
20s 3x8
Bike 10 min L15
DB Alt Curls
25s 1x8
30s 1x8
35s 1x8
Incline Situp
10 1x12
15 1x12
20 1x12
Kettlebell Swings
16kg 1x10
Started a self medicated Prednisone Pack today. Going from 30mg start and reduce by 5mg everyday. Been bleeding for quite a while now.
11.7.12
Squat
185 4x5***
1-1/3 Squat
135 2x8
Incline Barbell Bench Press
Worked up to 135x5***
Glute Raise on Incline Back Raise apparatus
35 1x6
40 1x6
50 2x6
WG Pull Down Intervals 1min/1min
160 12, 12, 10, 5 and gave out…failure twice so stopped
DB Curls
30 1x6
35 1x6
11.8.12
Barbell Bent Row
155 3x5
165 1x5***
Seated Cable Row 1-1/3
100 2x8
Bike 20 min L16 with
4-5 15 sec intervals with last intervals at max of L30 and 30seconds
EZ Bar Curk
55 1x5
80 1x5***
DB slight Incline Curl
30s 1x5
11.9.12
WG Pull Down
120x5
140x5
160x5
180x5
WG Pull Up
BW 1x5
Overhead Press
45x5
65x5
85x5
A1: 105 4x5
B1: WG Pull Down 180 3x5
Barbell Curl
45x5
65x5
85x5***
Bike 20 min at L16 with 5 15 sec intervals
L25, 28, 30, 30, 30
DB Lateral Raise
20s 2x10
11.11.12
Deadlift from podium
185 3x5
195 1x5***
Speed very good, not difficult. Taking it slow and steady though on improvements. Chipping away and don’t wont to blow myself up. Im not 20 anymore.
Barbell Curl
45x5
65x5
85x6***
Cable Lateral Raise
35 1x6 plus 25 1x4
Cable Front Raise
35 1x8, some assistance on last rep or two
Off self-medicated Prednisone today. Re-starting SCD diet tomorrow…
Added about 5-lbs of unwanted weight during this. I despise Prednisone.
11.13.12
High Step Ups
10x5
25x5
50x5
Barbell Reverse Lunge
75 2x8
Incline DB Bench
50sx5
55sx5
60s 2x5***
Db Row
50x5
55x5
60x5
65x5
70x5***
Standing DB Overhead Press
30x5
35x5
45 2x5***
Cable Row
130x5
140x5***
WG Pulldown
180 2x5
Bike 10 min with 5 intervals on L30of30 (highest)
20sec, 20sec, 20sec, 22sec, 25sec
11.16.12
AM
Pushup Intervals 5 1min/1min
17, 18, 19, 20, 31 (105 total)***
PM
Back Squat
195 4x4***
225 Walkout
245 Walkout***
Back/Glute Raise on Incline
50x5
60x5
70 2x5***
WG PullDown Intervals
3 1min/1min
180 12,11,5 and hit failure so stopped
DB Incline Press
35s 2x8
Bike L15 15 min
11.17.12
Barbell Bent Row
160 4x4
Overhead Press
105 2x4
Seated Cable Row
Up to 140 1x8***
Incline Barbell Bench Press
135 4x4
Sgl Leg Squat Assisted
3x8 right side only
Barbell Curl
80 4x4
11.19.12
Deadlift from Blocks
225x4
235x4
245x4
255x4***
Deadlift
185x4
205x4
215x4***
WG Pulldown
180 4x5
DB curls
30s 1x8
DB Lunge
35s 1x8
Bike 10 min
11.20.12
DB Incline Press
60s 3x4
60s 1x6***
DB Row
70 2x4
75 2x4***
Standing DB Over Press
40s 2x4
45s 1x4***
WG PullDown
180 3x4
190 1x4
Back Raise
35 1x12
40 2x12
Incline Situp
15 1x12
20 2x12
1st Cycle of Basic Strength/Size completed. 9/21-11/20.
2nd time through will focus on more TUT and higher Volume. Essentially creating a new base to launch from.
2nd cycle notes:
Day 1 - Squat focus
Day 2 - off
Day 3 - UB focus
Day 4 - off
Day 5 - Deadlift variation usually
Day 6 - off
Day 7 - UB Dumbbells focus
Day 8 - off
Day 9 - optional extra day off
1 or 2 workouts on workout days and nothing on days off. More focus as well on lower back and hamstrings/glutes. Adding in kettlebell swings.
During this 2nd cycle will try and put weight on…eat more.
Starting Friday 11/23/12