Fri 9/3
Guess I had to grow a pair, or well, smear it on every morning…
Squats smith machine
3 x 5 x 245
2 x 5 x 195
Incline Benches
3 x 5 x 155
2 x 5 x 105
Flat Benches
3 x 5 x 155
2 x 5 x 105
Decline Benches
5 x 5 x 155
db RDL
5 x 5 x 60
Tuesday
9/8
Incline Benches
3 x 5 x 155
2 x 5 x 105
Flat Benches
5 x 5 x 155
Decline Benches
5 x 5 x 155
Bent rows
5 x 10 x 65
seated rows
10 x 140
7 x 140 (miss) 3 x 130
10 x 130
2 x 10 x 100
Tricep push dows
2 x 10 x 100
7 x 90
8 x 90
10 x 90
Null, great training. Good to read you’re feeling great. Keep hittin’ it hard.
Thanks!
No expert by any means on the 5/3/1 but shouldn’t your flat benches be heavier than your inclines and your declines heavier than your flat? Your workouts look real good and your hittin all the necessary parts. Stick with it.
09/09/09
Squats smith machine
2 x 5 x 245
1 x 5 x 255 PR!, had to try BW!
2 x 5 x 195
db RDL
5 x 5 x 70 PR
[quote]Null wrote:
I’m 43, 6’ even. I range between 242 and 255… Just got body fat measured with one of those Omnicron or whatever thingies at 22.5%.
My body is fairly battered, but everything works!
I have a rather stressful life. Sleep hygiene is my biggest challenge.
I’ve had the hardest time getting enough protein. Previously I was lucky to get over 100 grams. I’ve added a gallon of skim milk a day and now can reliably get over 200 grams. I have a huge fear of carbs due to the insulin resistance. Between stress, lack of sleep, and nutritional difficulties (lack of carbs and protein), I was regularly exceeding my recover-ability…
I am lifting for the first time seriously.
I lift because I enjoy it… I find lifting melts stress for me. I like the results as well…
I hate cardio, except I love riding bicycles.
Goals:
I wanted to get below 25% BF. That’s done, so maybe 20% next.
As few injuries as possible.
Lift several times a week.
Progress in some form.
Symmetry and balance… I’ve always had lagging parts. (Delts, Pecs, Biceps, Rhomboids). My bench and curls have always sucked!
I have a couple nagging soft tissue issues:
Left heal feels bruised, much worse when cold gets better with use.
Left elbow: Both golfers and tennis elbow. I use a band, and that helps. Lately I’ve started using lifting gloves and that seems to offer more relief.
I was doing 3 day various splits. I’m doing 4 day upper/lower splits now.[/quote]
Great progress. How long did it take you to get your body fat to where you wanted it. That is hard as heck for me. Also by splits do you mean twice a day? Or separate days. I have found that some people mean one and some mean the other,
Thanks
fast week training at work… lift at home
arnold’s
2 x 10 x 60
3 x 10 x 50
Bench db’s
Incline
5x10x50
flat
5x10x50
decline
5x10x50
Shrugs
5x10x70
Pirate12
I’ll PM you tomorrow…
9/15
Time constraints… went to 3x
squats
3x5x255
db rdl
3x5x70
ez-curl
3x10x60
seated machine rows
3x5x125
tricep spush downs
3x5x125
Thursday
Lateral raises
5 x 10 x 10
front raises
1 x 10 x 10
1 x 10 x 20
3 x 5 x 20
bent over lateral raises
4 x 10 x 10
1 x 8 x 10 miss…
db Military press
5 x 10 x 30
Upright Rows
1 x 7 x 30
4 x 5 x 30
Arnold’s
5 x 10 x 30
Fried!
Friday
Smith Machines busy… too shy to ask to work in…
so try dead lifts with the long bar (Olympic bar?) I presume its 45lbs
Deadlifts RDL-ish
8 x 135 to get the feel of it
2 x 5 x 225
2 x 3 x 295 !!! PR !!! Does it count if its the first time trying it? Grip was weak part gotta get a grip…
1 x 5 x 225
Squats smith machine
2 x 5 x 195
3 x 5 x 235
Wanted to try max bench on machine
3 x 3 x 255 (whole stack) PR…
seated calf raise
3 x 20 x 255
leg press
3 x 5 x 300
rather beat out…
Nice! call it a baseline PR and beat it next time
Bench smith
decline
5x5x175
flat
5x5x175
incline
2x5x155
3x5x175
Bent Over rows
incline
2x5x105
3x5x155
ez-curls
4x25x40
1x15x40 (miss)
1x10x40
tricep push down (rope)
5x5x100
Squats smith machine
2 x 5 x 195
Deadlifts
3 x 5 x 225
2 x 3 x 185
Thursday is DB day!
Arnold’s
5 x 10 x 40
db Military press
5 x 10 x 40
Upright Rows
5 x 10 x 30
Pull overs
5 x 10 x 30
front raises
5 x 10 x 10
Lateral raises
1 x 10 x 10
1 x 7 x 10 (miss)
1 x 10 x 10
1 x 7 x 10 (miss)
1 x 10 x 10
maybe later today I can finish up…
Lot of shoulder work. Delts should be pumped after all that.
Bench smith
incline
5x5x155
flat
5x5x175
decline
5x5x155
Bent Over rows
1x10x105
1x5x155
1x5x135
ez-curls
5x10x60
tricep push down (rope)
5x5x100
ez-curls wimpy 100’s
30,30,20,20x30
tricep push down (rope)
30,20,10,20,10,10x40
Squats smith machine
1 x 10 x 105
1 x 5 x 195
3 x 5 x 255
1 x 5 x 195
Deadlifts touch and go
10 x 135
2 x 5 x 225
2 x 3 x 275
2 x 5 x 225
seated rows
5 x 10 x 100
Took son to gym after BJJ
So bonus workout, more exploratory.
tried front squats
1 x 10 x 65
2 x 10 x 45
Pull-ups neutral grip
2 x 10 x bw-100
1 x 10 x bw-120
2 x 5 x bw-120
4 x 5 x bw-150 (tweeked shoulder)
I would be careful with the touch and go deads. Unless your form is perfect on each rep, it is an easy way to tweak your lower back (or worse). The extra weight you can move is not worth it, IMO.
Your opinion is respected…
What I’ve been doing is letting the weights literally touch, as gently and quietly as possible, else the noise scares the cardio-bunnies… I try to keep the tension on… I’m concerned they blast “the lunk alarm”. I haven’t seen anyone doing any form of deads…
Biggest difficulty is keeping back arched/straight whatever you call it… I tend to round shoulders when I first grab the weight and straighten as I come up…
I think I need to hold at the weights I’m doing for awhile and work form, work capacity, and allow strength to catch up with intent.