Monday 1/9/12
Cycle 2
Warmup
-Lat/Shoulder stretch
-Band Dislocations and PullAparts
[b]Workout
A. Bench[/b]
45x10
95x10
135x5
185x5
205x5
225x5 (PR +1 Rep, had another left in the tank)
B. Short Mini Band Bench Press (somewhere between 47 and 73 pounds of tension)
Bands + 45x10
Bands + 95x5
Bands + 135x5
C. Close-Grip Bench
135x10x3 sets
D. Dips
BWx10
45x10x3 sets
E. HS Machine Press (constant tension)
60x12x3 sets
F. Cable Flyes
2 sets of 15
G. Rope Pushdowns
2 sets of 15
Tuesday 1/10/12
Cycle 2
Warmup
-Lower Stretches and foam rolls
-Thoracic Extensions
-Fire Hydrants, Mountain Climbers, and Groiners
[b]Workout
A. Squat[/b]
45x10
95x5
135x5
185x3
225x3
245x5
275x3 (belt - haven’t used one on squats in a while, just to get the feel for it)
315x5 (really fuckin’ easy DAMN)
B. DB Deadstop Rows
100x10x3 sets
C. Old School T-Bar Row (using 25lb plates)
3 plates x 12
4 plates x 12
5 plates x 12
D. HS Machine Back Row
Short Mini Bands + 45lb x 12,12,12
E. Widegrip Pullups
BWx5x3 sets
F. BB Curls
45x12
65x12
85x12
95x10 - tired by now
G. Ez Preacher Curl
60x10,8, time to go home
Leaving for Canada tomorrow, so today’s workout was a little messy. Wanted to get squats in and get some back work in before I leave. Probably getting back to the gym on Sunday.
Monday 2/13/12
Cycle 4
Week 1
Day 1
Push Press (210)
85x5 + 5 pull ups
105x5 + 5 pull ups
140x5 + 5 pull ups
160x5 + 5 pull ups
180x5 + 5 pull ups
CGBP (240)
45x10
120x10 + 5 pull ups
145x10 + 5 pull ups
170x10
DB Row
100x12,12,12
Face Pulls
30x20,20,20
20x20
Weighted Dips
BWx10
45x10,10,10
DB Curls
35x12,12,12
25x12
I keep a physical log in a notebook and stopped posting online for a little, but back to writing my workouts here too. Today was a good workout. Stuck to prescribed reps and everything felt easy. Those facepulls actually created a good burn in my rear delts and upper back. Definitely going to keep doing those.
Tuesday 2/14/12
Cycle 4
Week 1
Day 2
Deadlift (450)
135x5
185x5
225x3
275x1
295x5
340x5
385x5 (belt)
Squat (350)
45x10
95x5
135x5
175x10
210x10
245x10 (belt)
Got to the gym really late tonight. Long day at school and couldn’t make it before 9pm and gym closes at 10. Also been getting congested and those sets of 10 on the squat had me gasping for air. Cut the workout short, ate a huge dinner, and off to bed.
Thursday 2/16/12
Cycle 4
Week 1
Day 3
Bench Press (245)
45x10
95x5 + 5 pull ups
125x5 + 5 pull ups
150x3 + 5 pull ups
160x5 + 5 pull ups
185x5 + 5 pull ups
210x5 + 5 pull ups
Incline Bench Press (225)
45x10
115x10 + 5 pull ups
135x10 + 5 pull ups
155x10 + 5 pull ups
T-Bar Row (25lb plates)
4px12
5px12
5p+10x12
Machine Rear Flyes
3 sets of 12
Skullcrushers
80x12x4 sets
Barbell Curls
85x12x4 sets
Friday 2/17/12
Cycle 4
Week 1
Day 4
Squat (350)
45x10
95x5
135x5
175x5
210x3
230x5
265x5
300x5 (no belt, very easy)
Trap Bar Deadlift (400)
205x10
240x10
280x10
Single Leg Curl Machine
35x10
45x10,10
Monday 2/20/12
Cycle 4
Week 2
Day 1
Push Press (210)
45x10
85x5 + 6 pull ups
105x5 + 6 pull ups
135x3 + 6 pull ups
150x3 + 6 pull ups
170x3 + 6 pull ups
190x8 + 6 pull ups (Est. 240.6 1rm)
Close-grip Bench Press (240)
45x10
95x5
145x8 + 6 pull ups
170x8 + 6 pull ups
195x6 + 6 pull ups
DB Row
105x12x3 sets
Rope Face Pulls
30x20x3 sets
20x20
Weighted Dips
BWx10
45x10x3 sets
DB Curls
40x10,10
34x10
25x10
Wednesday 2/22/12
Cycle 4
Week 2
Day 2
Warm up
-Foam Roll Quads, IT band, Adductors, Thoracic Extensions
-Lax ball Piriformis/Glutes
-Shoulder Dislocations with band
-10 Fire Hydrants per leg
-10 Mountain Climbers per leg
-10 Groiners
Deadlift (450)
135x5
185x5
225x5
275x3
315x3
365x3
405x3 (Belt, absolutely easy)
Squat (350)
45x10
95x5
135x5
175x3
210x8
245x8
280x6 (Belt, also easy)
Wendler Style Leg Raises
3 sets of 10
Machine Leg Extensions
3 sets of 12 + 15 rep drop set at the end
Awesome lift today. There was no room in the gym because it was really crowded with freshmen pencil necks lol. Usually I deadlift in front of a mirror because there are mirrors everywhere, so I’ve become accustomed to it. However, today the only spot that was open was the one where I had to stare at a blank wall the entire time. Surprisingly I fucking loved it. It felt more natural, and I was able to feel my muscles working rather than just staring at myself picking the weight up. I plan on deadlifting in that spot from now on, because it felt great. 405 no longer makes me nervous because it goes up so easy now. Was really tempted to do 455, but that wasn’t prescribed so I didn’t. Next week’s weight is 430, I’m hoping to get 5 reps.
Thursday 2/23/12
Cycle 4
Week 2
Day 3
Bench Press (245)
45x10
95x5 + 6 pull ups
125x5 + 6 pull ups
155x3 + 6 pull ups
175x3 + 6 pull ups
205x3 + 6 pull ups
225x3 + 6 pull ups
Incline Bench Press (225)
45x10
95x5
135x8 + 6 pull ups
155x8 + 6 pull ups
185x6 + 6 pull ups
T-Bar Rows (25lb plates)
4px12
5px12
5p+10x12
Machine Rear Flyes
130x12,12,12
Skullcrushers
85x10,10,10
BB Curls
95x10,10,10
Friday 2/24/12
Cycle 4
Week 2
Day 4
Warm up
-Foam Roll Quads, IT band, Adductors, Thoracic Extensions
-Lax ball Piriformis/Glutes
-Shoulder Dislocations with band
-10 Fire Hydrants per leg
-10 Mountain Climbers per leg
-10 Groiners
Squat (350)
45x10
95x5
135x5
175x5
210x3
245x3
280x3
315x3 (No belt, ass to ground)
Trap Bar Deadlift (400)
135x10
245x8
280x8
320x6
Barbell Shrugs
225x10
315x10
405x10
495x10 (chalk only)
Single Leg Curl
45x12,12,12 and drop set of 6 reps
Monday 2/27/12
Cycle 4
Week 3
Day 1
Warm up
Shoulder dislocations with a band 3 sets of 10
Push Press (210)
45x10
85x5 + 7 pull ups
105x5 + 7 pull ups
135x3 + 7 pull ups
160x5 + 7 pull ups
180x3
200x6 (240 1rm) - Highest weight used so far, so somewhat a PR
Close-grip Bench Press (240)
45x10
155x5
185x5
205x5 easy peasy
DB Row
110x8x3 sets
Face pulls
20x20x3 sets
Dips
5 sets of 10 with bodyweight
DB Curls
25x8
45x8,8
40x8
25x8
Comments
Stopped doing pull ups before my top set just to make sure I’m as fresh as possible. The set went well, even though I’m feeling a bit under the weather today. Goal was to get 6 reps and that’s what I ended up with so overall I’m satisfied. Not sure why I stopped doing the pull ups between sets, I forgot all about them probably because I was sharing a bench with someone during the CGBP’s. Deads and squats tomorrow!
Tuesday 2/28/12
Cycle 4
Week 3
Day 2
Warm up
-Foam Roll Quads, IT band, Adductors, Thoracic Extensions
-Lax ball Piriformis/Glutes
-Shoulder Dislocations with band
-10 Fire Hydrants per leg
-10 Mountain Climbers per leg
-10 Groiners
Deadlift (450)
135x5
185x5
225x5
275x3
340x5
385x3 (belt)
430x5 (+10 lb PR. Est. 1rm = 502)
Squat
45x10
95x5
135x5
185x3
225x5
265x5 (belt, back was tired)
295x5 (same thing, set was easy though)
Wendler Style Leg Raises
3 sets of 10
Leg Extensions
3 sets of 12 and a 15 rep drop set
Comments
Deadlifted without a mirror again, and hit a nice PR. I prefer it over using a mirror for sure. I’m hoping the climb to a 500 dead will keep going smoothly. Bodyweight is around 214 right now, aiming for that 220. Already feeling sore as i’m writing this.
Thursday 3/1/12
Cycle 4
Week 3
Day 3
Warm up
Some band dislocations
Bench Press (245)
45x10
95x5 +5 pull ups
125x5 +5 pull ups
155x3 +5 pull ups
185x5 +5 pull ups
210x3 +5 pull ups
235x5 (+ 10lb PR)
Incline Bench Press (225)
45x10
145x5 +5 pull ups
170x5 +5 pull ups
190x5 +5 pull ups
T-Bar Row (25lb plates)
4px15
5px15,15
Skullcrushers
90x8x4 sets
BB Curls
100x8x3 sets
Comments
Hit a PR today on the bench. Controlled the reps and stayed tight the whole set and didn’t bounce the bar or anything and the weight just went up! Had at least 1-2 reps left in the tank on that set. Skipped rear delt/upper back work because my left shoulder was acting up towards the end and had to cut the curls short as well.
Monday 3/5/12 (Spring Break)
Cycle 5
Week 1
Day 1
Warmup
Some band dislocations
Push Press (215)
45x10
95x5
115x5
135x3
140x5
165x5
185x10 (+3 rep PR, 1RM @ 246)
Seated BB Overhead Press
135x6
145x6
155x6 (PR)
Upright Row/DB Lateral Raise Superset (These were done with minimal rest)
80x12,10,10
and
20x12,10,10
Bench Dips
45x25 + 3 bodyweight
45x20 + 3 bodyweight
45x20 + 3 bodyweight
Rope Extensions
55x12
50x12
45x12
Treadmill Sprints (@ 9.0 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off
Comments
Hit a nice PR on the push press and doubled the reps since it’s ‘5’ week of 531. Going to be structuring my workouts differently and doing more of a body part split rather than upper/lower. I’ve been doing upper/lower mostly since I’ve started lifting and I’m pretty tired of it. Also going to do sprints because I’m out of shape. Giving John Romaniello’s “6 week sprinting solution” a try and see where it takes me. Starting out easy to get my legs accustomed to running, so 9 mph was really easy. Spring break is here and I plan on going home wednesday, so my lifting schedule will be off this week.
Tuesday 3/6/12
Cycle 5
Week 1
Day 2
Bodyweight: 212
Warmup
-Foam Roll Quads, IT band, Adductors, Thoracic Extensions
-Shoulder Dislocations
-Stretch Quads, Adductors, Hamstrings
Deadlift (460)
135x5
185x5
230x5
280x3
300x5 (reset after each rep by letting go of bar and setting up again)
345x5 (touch and go)
395x5 (belt + touch and go - really easy)
Supine Barbell Rows
45x15
135x6
165x6
185x6
205x6
225x6 (PR)
These were done fairly strict
T-Bar Row (25 lb plates)
4px15
5px15
6px15 (PR)
Widegrip Lat Pulldowns
140x12x3 sets
These burned so good, kept rest to a minimum.
Machine Rear Flyes
115x12x3 sets
Treadmill Sprints (@ 9.2mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off
Comments
Workout was good. Pulls were easy. Figured I’d try doing some by resetting the bar after each rep, it wasn’t too bad. Going to do the first set of my working sets that way from now on, second set belt-less and touch and go, and third set with a belt touch and go. Sprints were easy, slowly increasing the speed to get my legs used to running again. They were sore today from yesterday, which shows they aren’t used to it. Hit a few decent PR’s on assistance work and my back was pumped as hell by the end. Felt different… I never have a huge pump in my back doing upper/lower
Wednesday 3/7/12
Cycle 5
Week 1
Day 3
Warmup
Some Band Dislocations
Bench Press (250)
45x10
95x5
125x5
155x3
165x5
190x5
215x8 (Rep PR - Stopped 1 rep short of failure)
Incline Bench Press (230)
45x10
115x10
140x10
160x10 (Rep PR)
DB Flat Press
70x6
80x6
90x6
95x6 (PR - Easy)
Machine Flyes
145x15,15,13+2
DB Curls
20x12
30x10
40x8
45x6
These were done strict with minimal rest
Straight Bar Cable Curls
50x12,12,12
Also strict and little rest. Got a good burn
Treadmill Sprints (@ 9.4 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off
Comments
Good session today, set a few minor PRs. Mainly happy because I’m keeping my form on point throughout my bench sets instead of bouncing the bar and getting sloppy after a few reps. I noticed I’m stronger when I stay tight and control the weight on the way down. Did DB presses after not doing them for months and the dumbbells all felt really light and the sets were pretty easy. Legs are still sore, but slowly adding speed to the sprints. 9.4mph was still very easy. Figured taking a week to get used to it and increase the speed slowly will get me accustomed to running daily. Going home for the next few days, and I’m not sure what my gym situation will be like there. I may lift at my roommate’s shed back home. He has a bench, rack, barbell and weights, so there won’t be any fancy machine work. Not even sure how much weight he has, hopefully enough to do squats.
Friday 3/9/12
Cycle 5
Week 1
Day 4
Squat (360)
45x10,10
95x5
135x5
185x5
235x5
275x5
315x5 (Belt - cake)
Lifted in my buddy’s shed and did squats for the first time without a mirror. It felt a bit awkward but I didn’t hate it. I was able to tell when I hit below parallel quite easily just by feel so it wasn’t a problem at all.
Wide Grip Bench Press
45x8,8
95x6
135x5
185x3
205x3
225x3
245x2 (Weight PR - plenty left in the tank)
My grip consisted of my middle finger on the bar’s rings, which is much wider than my regular pinky outside of the rings grip. Felt good, may start benching this way more.
Bench Press (using my regular grip)
225x3,3,3
Close-grip Bench Press / BB Curl superset
185x6,6,6,6
and
95x6,6,6,6
These were all done very strict
Skullcrushers / DB Preacher Curl superset
85x6,6
and
35x12,12
Hill Sprints
Sprinted up this hill 6 times. Rest consisted of walking back to the bottom of it and sprinting up immediately. This killed me
Monday 3/12/12
Cycle 5
Week 2
Day 1
Bench Press (250)
45x10
95x5
135x5
155x3
175x3
205x3
225x6 (Rep PR, Used the fat bar today)
205x3
175x3
The fat bar is the worst, because I can’t squeeze it as well and it’s less stable when pressing with it. Still got a nice rep PR today though, without any bouncing.
Incline Bench (230)
45x10
95x5
140x8
160x8
185x6
These were all super easy
DB Flat Press
70x6
80x6
90x6
100x6 (PR, easy)
Even though this was the third exercise, I was still able to hit PRs and wasn’t feeling rundown.
Machine Chest Flyes
145x15,15,15
DB Curls
20x12
35x10
45x8
50x6 (PR, done very strict)
Cable Curls (EZ bar shape)
50x15,15,15
No sprints today
Tuesday 3/13/12
Cycle 5
Week 2
Day 2
Deadlift (460)
45x5
135x5
185x5
230x5
280x3
325x3 (dead stop each rep)
370x3 (touch and go)
415x3 (belt + touch and go, very easy)
370x3 (touch and go)
325x3 (dead stop each rep)
All I can say is…cake
Supine BB Row
135x6
165x6
185x6
205x6
235x6 (PR +10 lb)
These were fairly strict with little momentum
T-Bar Rows (25 lb plates)
5px12,12,12
Wide Grip Lat Pulldowns
140x12,12,12
Minimal rest here, back was burning
Machine Rear Flyes
115x12,12,12
Also short rest periods
Treadmill Sprints (@ 10.0 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off
Comments
Good workout today, pulls were all easy. Added extra volume by doing descending sets as well. Hit a PR on the BB rows pretty easily and kept the entire workout to about 70 minutes including the running and having to wait for a treadmill. 10 mph wasn’t very challenging so I’ll keep bumping up the speed until it gets hard.
Wednesday 3/14/12
Cycle 5
Week 2
Day 3
Warmup
Band dislocations between warmup sets
Push Press (215)
45x5
95x5
115x5
135x3
155x3
175x3
195x3 - very very easy
175x3
155x3
Seated BB Overhead Press
45x6
95x6
135x6
145x6
160x3 - set the pins too high and the bar ended up hitting them and threw the whole set off
Upright Row/Cable Lateral Raise Superset
80x12,12,10
and
15x12,12,12
These got my shoulders burning like crazy, very little rest between sets
Bodyweight Dips
20,20,15+3
V-Bar Cable Pushdowns
60x15,15
55x15
Treadmill Sprints (@ 10.5 mph)
1- 20 on 10 off
2- 10 on 20 off
3- 15 on 15 off
4- 20 on 10 off
5- 10 on 10 off
6- 10 on 50 off
Comments
Decent workout today. Didn’t plan on going for max reps on the push press today, so just got the required reps in. Kinda bummed about the seated press hitting the pins, but whatever. Got a solid pump in my shoulders and in my tri’s from the high rep sets of dips and extensions. Legs tomorrow