Week 6, Day 2
Incline Press
8x135
8x155
8x165
Deadlifts
8x185
8x205
8x225
Standing MP
8x95
8x105
8x95
Leg Press
8x345
8x425
8x515
Bentover Rows
8x105
8x115
8x95
Hammer Curls
8x70
8x70
8x70
Week 6, Day 3
Squats
15x185
15x185
15x185
db Press
15x140
12x150
15x130
Pull Downs
15x115
15x130
8x145
Seated MP’s
15x120
15x140
15x120
Upright Rows
12x75
15x65
15x65
Preachers
15x60
15x50
15x50
Close-Grip
15x95
15x115
15x95
Week 7, Day 1
Cleans
8x95
8x110
8x116
Incline db Press
5x150
5x160
5x160
Pull Downs
5x160
5x160
7x150
db MP
5x150
5x150
8x130
Skull Crushers
5x95
5x95
5x85
Squats
5x205
5x225
8x225
Week…8?
Got sick as a dog over the Holidays and ended up missing a week and 2/3s.
Nevertheless.
Cardio: 2 Mile Run
Week 8, Day 1:
Incline db Press
5x140
5x160
5x160
Pull Downs
5x160
5x160
5x160
Mil Press (db)
5x140
5x140
5x140
Squats (Smith)
5x205
5x225
8x225
Cleans
8x90
8x100
8x100
Skull Crushers
5x95
5x95
5x95
Week 8, Day 2
Cardio: 2.5 Mile Run
Incline Press
8x135
8x155
8x165
Bent Over Rows
8x95
8x115
8x105
Dumbbell Should Press
8x130
8x120
8x120
Front Squat (1st time ever on this exercise)
8x95
8x95
8x95
DeadLifts
8x205
8x185
8x185
Hammer Curls
8x70
8x70
8x70
Week 9, Day 1
- Having a hard time staying motivated, got in just 2 days last week, looking the same this week.
Cardio: 3 Mile Run
Incline DB:
5x140
5x150
5x150
Pull Ups (assisted, Uggg, so weak @ this):
5x140
5x150
5x150
MP (Smith):
5x115
5x145
5x155
Squats:
5x205
5x225
5x245
Cleans:
5x135
5x110
5x120
Skull Crusher’s:
5x95
5x95
5x95
Week 9, Day 2
Cardio: 2 mile run
Front Squat: (wow, I am still trying to figure out the form on this…)
8x115
8x135
8x135
Deadlifts:
8x205 (struggled w/ my grip)
8x205
10x185
Military Press (standing):
8x95
8x105
8x115 (struggled after 6)
Bentover Row:
8x115
8x115
8x95
Incline Press (bar):
8x165
8x165
8x165
Hammer Curls:
8x70
8x80
8x80
Week 10, Day 1:
Squats:
5x225
5x225
5x225
Cleans:
5x120
5x120
5x120
Mil Press (Smith):
5x145
5x165
5x165
Pull Ups:
5x160
5x160
5x150
Incline db Press:
5x150
5x150
4x150
Close Grip Bench:
5x115
5x135
5x135
Cardio: 2.5 mile run
Week 10, Day 2:
Front Squats
8x135
8x135
8x135
Deadlifts
8x185
8x210
8x230
Standing MP
8x115
8x115
8x125
Incline Bench
8x165
8x175
8x175
Bentover Rows
8x125
8x125
6x135
Hammer Curls
8x75
8x75
6x85
Week 10, Day 3:
Squats
15x185
15x185
15x185
db Press
15x130
15x130
10x130
Pull Downs
13x130
9x120
15x100
Seated MP’s
15x90
15x100
15x110
Shrugs
15x135
15x135
15x135
Preachers
15x55
15x55
15x65
Skull Crushers
15x55
15x55
15x65
Week 11, Day 1:
Squats
5x225
5x225
5x225
Cleans
5x115
5x135
5x135
Mil Press (Smith)
5x145
5x165
5x165
Pull Ups
5x160
5x160
5x160
Incline db Press
5x150
5x150
5x150
Close Grip Bench
5x135
5x145
5x145
your log reminds me of a very neatly organzied card catalog system from the 1980s public library. I’m jealous. How’s it feeling?
Ha, thanks Bre - I appreciate the feedback.
I didn’t want to mention the fact that I have this tracked in an XLS, graphing out relative volume for week over week totals, and day over day totals. When I get real bored/time, I plan on graphing estimated 1RMs for certain exercises.
The good part about the XLS - the days where I skip stand out screaming “YOU SKIPPED, SISSY”.
I feel good (seeing progress, etc), and can’t wait to get to the gym. My grip is finally catching back up to what I want to do w/ clean/DLs. Bench still feels weak, as do my lats but Rome wasn’t built in a day, and I’ve been focused on shoulders/legs for a while.
Been balancing this w/ increasing 1/2 Marathon training, so I’m trying to be cognoscente (sp?) of my rest needs.
The diet and weight…yikes, that’s another story…
Week 11, Day 2
Front Squats (I’m starting to like this exercise…)
8x135
8x135
6x155
Deadlifts (Grips getting better)
8x185
8x205
8x225
Standing Mil Press
8x105
8x115
8x125
Bentover Rows (Continues to be a challenge)
8x135
8x115
8x125
Incline Bench (I know I’m better than this…)
8x165
8x175
7x185
Hammer Curls
8x80
8x80
7x80
Notes: I’ve decided to just stick w/ the Waterbury the rest of the way out (no 5/3/1). To be honest, I haven’t kept up w/all of the variables (rotating exercises through the 5/8/15 days, nor the antagonist training.)
I just dig this routine, I really like hitting a full-body workout, and I like focusing on compound movements. Just feels good. Antagonist training @ my shithole gym is tough to make work. I’m thinking I can add those var’s in when/if I get bored, hit a wall, etc.
Cardio training is up to around 15mi’s a week - aiming for 80% HRM (except recovery runs.) And my knees are making me pay for it - that crunching sound has to be good, right? This is an old (15yr) problem but I find squat day takes the hurt away.
Week 11, Day 3:
Squats:
15x205
15x205
15x205
db Press:
15x130
15x130
10x130
Pull Ups (Assisted):
15x120
15x120
15x120
Seated MP’s:
15x110
15x110
12x110
Shrugs:
15x155
15x155
15x185
EZ Curl:
15x65
15x75
15x75
Skull Crushers:
15x65
15x75
15x75
Week 12, Day 1:
Squats
5x225
5x245
5x245
Cleans
5x135
5x135
5x135
Mil Press (Smith)
5x165
5x165
5x165
Pull Ups
5x160
5x170
5x170
Incline db Press
5x150
5x150
5x150
Close Grip Bench
5x135
5x145
5x155
Week 12, Day 2:
Front Squats
8x135
8x155
8x155
Deadlifts
8x205
8x235
8x255
Standing MP
8x115
8x135
8x135
Bentover Rows
7x135
8x115
8x125
Bench (awww, jeez…)
8x165
8x175
7x185
Hammer Curls
8x90
6x90
8x80
Week 12, Day 2:
Front Squats
8x135
8x155
8x155
Deadlifts
8x205
8x235
8x255
Standing MP
8x115
8x135
8x135
Week 12, Day 2:
Bentover Rows
7x135
8x115
8x125
Bench (awww, jeez…)
8x165
8x175
7x185
Hammer Curls
8x90
6x90
8x80