1.13.13
Bench Press
Sets of 3 up to 165***
95 1x10
Wg Pulldowns
Sets of 3 up to 170
Pullups
BWx5
WG Pulldown
150 1x10
DB Lateral Raise
25s 1x8
DB Front Raise
25s 1x8
DB Reverse Lateral Raise
20s 1x8
DB Alt Curl
40s 1x8
Cables Shoulders and Curls
1.14.13
Tired before I got started…so a tough workout but improvements made.
Squat
185x10
195x10
205x10
215x8***
215x8***
185x10
Assisted Pullups
1x10
2x8
SL Deadlift
135x8
155x8
185 2x8
1.16.13
Bench Press
115 1x10
125 1x10
135 3x10
120 1x10
Barbell Bent Row
165 5x10
175 1x10 (had to use some body english, so not a new max)
About 35% quick singles (1/2 sec rest pause on the pin in between)
Cable Seated Row
120 1x8
140 1x8
160 2x8
Ab Rotations with broomstick
1.17.13
Overhead Press
85 1x10
90 1x10
95 1x10
85 3x10 tough, a few push presses to finish
Reverse DB Lateral Raise
15s 2x8
20s 2x8
A1: Tricep Extension plus close grip bench press
80 4x8 plus 4x8
A2: Barbell Curl
80 3x8
85 1x8
Cable stuff to finish
Definite aching in some places after that…
1.22.13
Reverse Barbell Lunge
95 3x8
100 1x8
Just making sure better than previous on 12.7.12
Assisted Pullup Machine
-120 1x8
-100 1x8
-90 1x8
-80 1x8
Incline WG CablePull to chest
150 2x8
130 1x8
Seated Calf Raise
45 1x12, 1x20, 1x20
1.23.13
Incline DB Bench Press
50 1x8
55 1x8
60 2x8
55 1x8
DB Bent Row
60 1x8
65 1x8
70 1x8
75 1x8
80 1x8 (done in singles, quick reset on floor every rep)
DB Seated Single Overhead Press
30 1x8
35 1x8
40 1x8
45 2x8
A1: Seated Incline DB Curls
30s 2x8
35s 2x8
A2: Dips
BW 4x8
1.25.13
Back Squat
195 1x8
225 2x8***
205 2x8
Behind the Neck Overhead Press
45-bar 4x8
Explosive Squat
115 2x5
Leg Curl
90 1x8
100 1x8
110 1x8
120 1x5 plus 3 quick singles
Incline Back Raise
30 2x8
WG Pulldown to chest (leaning back)
150 2x8
BW Pullups 1x5
1.27.13
Bench Press
135 1x8
140 1x8
145 1x8
150 2x8
Bent Row
165 1x8
175 3x8
180 1x8***
Overhead Press
85 1x8
90 1x8
95 1x8
100 1x8
95 1x8
Good Morning plus Behind Neck Overhead Press
45 2x8 - 2x8
A1: Tricep Extension plus CLose Grip Bench Press
80 4x8 plus 4x8
A2: Barbell Curl
85 1x8
90 1x8
95 1x8
85 1x8
1.30.13
Sgl Leg Squats (rear leg on bench)
115 3x8
135 1x8
Keystone (Romanian) Deadlift
225 2x8
245 1x8
265 1x8 (several singles due to grip)
Behind Neck Barbell Press
45 1x8
55 1x8
65 1x8
75 1x8
2.1.13
Didn’t “feel” as strong today. Not eating enough past couple of days I think.
Incline DB Bench
55 1x8
60 1x8
65 1x6 body english
60 1x8 "
55 1x8 "
DB Row
65 1x8
75 1x8
85 1x8 singles
80 1x8
75 1x8
DB Pullover plus tricep press
65 1x8 - 1x8
70 1x8 - 1x8
75 1x8 - 1x8
70 1x8 - 1x8
65 1x8 - 1x8
Incline DB Curls
30s 1x8
35s 1x8
35s 1x7 failure
30s 2x8
2.2.13
DB Overhead Press
35s 1x8
40s 1x8
45s 3x8
50s 1x7
Barbell Shrugs
225 1x8
275 2x8 with leg involvement to get up
225 2x8
Reverse Lateral Raise
20s 2x8
25s 2x8
20s 1x8
Incline WG Pulldown
130 1x8
140 1x8
150 1x8
160 2x8
DB Alt Curls
30s 1x8
35s 1x8
40s 1x8
Cable Ext Rotation and some Curls
2.4.13
Not feeling the additional strength I was expecting…need to adjust the diet, monitor more closely, eat a but healthier.
Squats
195 1x5
210 1x5
225 2x5
235 3x5*** (difficult)
225 1x5
Incline Back Raise
50 4x6
Leg Curl
100 1x6
110 1x6
120 1x6
130 1x6 maybe not quite full range
Barbell Curl
95 2x6
2.6.13
Bench Press
135 1x5
145 2x5
155 2x5
160 1x5
165 1x5***
160 1x5
WG Pullups
BW 4x5 (not all strict)
Assisted 4x5
1-1/2 Bench Press
105 1x8
115 1x8
1-1/2 WG Pulldown
160 1x8
170 1x7
Overhead Press
95 1x5
105 1x5
110 1x5
115 1x5
Bent Barbell Row
155 1x5
165 1x5
170 1x5
185 1x5
2.10.13
Wide Grip Deadlifts from podium (started snatch grip but moved to a medium grip through the workout)
225 1x5
230 1x5
235 1x5
245 1x5
250 1x5
255 2x5
265 1x5
That took about an hour, so will finish up what I wanted to do (pullups and lunges) tomorrow. Partner needed to leave, so…
2.11.13
WG Pullups
BW Several singles, some doubles, 15-30sec between… 40reps total.
Last 5 reps or so slow eccentrics. Last couple of reps could not get chin near bar.
Barbell Reverse Lunge
115 1x8 each
135 1x8 each
140 1x8 each***
Behind Neck Barbell Press
75 2x8
80 1x8***
WG Pulldown to chest
150 3x8
Barbell Curl
Worked up to 105 1x5***
2.12.13
DB Incline Bench Press
60s 2x5
65s 2x5
70s 1x5
75s 1x4*** with a little assistance 1st and last rep
70s 1x5
65s 1x5
DB Pullover plus press
55 1x8 + 1x8
65 1x8 + 1x8
75 1x8 + 1x8
80 1x8 + 1x8***
2.13.13
DB Rows
70 1x5
75 1x5
80 1x5
85 1x5
90 3x5***
95 1x5***
Standing Overhead DB Press
40s 2x5
45s 1x5
50s 1x5
55s 1x4***
50s 1x5
Incline DB Curls
30s 1x8
35s 1x8
40s 1x8
Standing Alt DB Curl
35s 2x8
Dips
BW 2x8 + 2x10 shrugs
DB Cuban Press
15s 2x8
2.15.13
Squat
205 1x4
220 1x4
235 3x4
235 1x4 spotter added a little assistance (didnt want, oh well)
235 1x4 no assistance
225 1x4 a little help from spotters I think
1/2 Squat from pins
275 2x4 1st set damn tough, 2nd set a little better.
Behind Neck Barbell Press
85 2x8
85 1x6
Incline Back Raise 30x2
50 4x5
Leg Curl
110 4x5
2.18.13
Barbell Bent Row
165 1x4
170 1x4
175 5x4
180 1x4
185 1x4
190 1x4***
Sgl Leg Ext Right side
Several 2-3 rep sets or playing with isometric positions
30, 40, 50lbs***
1 set of BW squats continuous mainly in the bottom half of range
about 40
Some comments:
This is the last part of 3 rounds of this basic plan I’ve been doing. some success in increasing strength, and I have been able to put some weight on. I was not in a flare up for about 2.5 months from November through January, probably the best I have felt in several years… but I am beginning a flare up again this month. Trying to get it under wraps. 2 things have helped me tremendously with my colitis… 1 is high doses of free form amino acids with heavy concentrations of l-glutamine, and betaine hcl with all meals. I have run out of l-glutamine and havent gotten any for about a month. I think its no coincidence that a flare up is beginning without it.
Cardio, or conditioning is not good when I’m in a flare up, too…but I’m going to have to push through a bit because now I need to increase the volume and density of what I’m doing…create a new base or foundation.
After completing this last part of current plan and some active rest… I’m going to do a long periodization for some Olympic lifting 33-36weeks I think, introduce some track work focusing on 220s, and begin some functional type hypertrophy training and increase the density over about 16-17 weeks. Then I’ll focus on some strength goals, then begin some systematic training for speed, relative strength, and reactive strength being the focus. I’d like to get where I can compete in some strength sports and maybe even go for National Championships in my old sport (dumb idea probably).
Goals for now will be to continue increasing strength and hypertrophy. Frankly, even at 38 almost 39 years of age, my explosiveness, reaction strength, and speed is still top notch. Its the strength and mass that I am lacking, and I need another 10-15 lbs of solid muscle I think.