Ok so I pulled an extra overnight shift last night, went to the Gym right after work. I was destroyed I had planned on doing 325,345,365 what I got was:
320 X 4
350 X 2
and then the fat lady sung,
It’s not a good idea to wake up and lift, watch the kids all day, work all night then try to lift heavy the next morning. Oh well slesson learned, and now I have 1 week off to complete the program.
I will be starting my new program on Monday December 8th.
I’m still waiting on some feedback for it
Ok so I couldn’t wait a full week I got some input from a friend at work and this is what I have for Back and Bicep day.
Today’s workout:
BW: 212
Seated Row 5X10 @ 100,110,120,130,140
Hammer curls 5X15 @ 25,30,35,40,45
Bent over Row 5X10 @ 100,105,110,115,125
E-Z Bar Curls 5X10 @ 55,65,75,85,95
Lat Pulldown 5X10 @ 90,100,110,120,130
Pin Wheel Curl 5 X 15 @ 15,20,25,30,35
Shrugs 3X10 @ 75
Holy wow that was a lot more than I have been used to but it was good.
I was burnt by the Pinwheel curls so I lowered the weight a little.
I made sure I hit full ROM on every rep of every lift.
As far as rest goes it varied today for 30 sec to 2 min depending on the lift. I’m going to set a 45-60 rest for the rest of the program. all in all it took me just over an hour and a half total.
Ok so today was the official start day of my new program,
Today’s workout: Chest and Tri’s Heavy day
Dips: 3X 20, 15, 10
Bench Press: 5X5 @ 155,165,3 @ 175, 4 @165, 4 @ 165I over shot the weight a little on this one.
Triceps Extensions: 5X5 @ 20, 30, 40, 50, 50
Incline DB Press: 5X5 @40, 45, 50, 4 @ 50, 3 @ 50 Again over shot the LBS a little.
Triceps Push Downs 5X5 @ 40, 50, 60, 3 @70 4 @ 60 Triceps were destroyed I’m not used to this much volume or direct Tri work.
I decided to try the Complexes I talked about earlier, @ 135 pounds I was having trouble with the High Pull and the over head press, after the first couple I abandoned those two along with the bent over row(forgot about that one).
I managed to get 8 sets done in the 15 min. next time I will go a little lighter and make sure I have the program in front of me so I don’t forget the row or something else.
Just to torture myself a little more I did 60 sec all out, 90 sec moderate speed for a total of 15 min on the stationary bike(I hate that thing).
I was supposed to do 15 min of steady state cardio, I managed a min and a half before I said “F” it and threw in the towel for the day. Overall it was a great change of pace, I didn’t feel today so much in my chest but Friday looks to be more chest oriented.
Tomorrow may have to be skipped or modified I have an appointment to get Hyalgan injections in both my knees at 9 am so by the time I get back and teach defensive tactics all afternoon I may not be able to stand anymore, but we will see its back and Bi day so I may be able to work around it.
Back & Biceps:
Seated Row: 5X10 @ 100, 110, 120, 130, 140
Hammer Curls: 5X15 @ 25, 30, 35, 13@40, 7@45
Bent Over Rows: 3X10 @ 100, 105, 110
E-Z Bar Curl: 3X10 @ 55, 65, 75
Today was not a good day for training, I ended up cutting the workout in half due to the pressure in my knees for the Hyalgan injections but I did get something out of it.
Chest and Triceps
Dips: 3XFailure 30, 30, 15.
Mini Press: 5X10 @ 100, 110, 120, 130, 140.
Triceps Extensions: 5X15 @ 20, 25, 30, 35, 40.
Dumbbell Flies: 2X15 @ 20, 25,7 @ 30.
Kickbacks: 5X15 @ 10, 15, 20, 25, 30.
Incline DB Press: 2X15 @ 30, 35,1X8 @ 40.
Triceps PushDown: 3X15 @ 20, 30, 40,1X10 @ 50
I didn’t make all the sets and reps this week is some what of a test so I can get the program setup. My arms are still a little sore from Monday, I did feel today a lot more in my chest, the mini press’s were killer.
Legs
Squat: 1X10 @ 225 4X5 @ 235, 245, 255, 265.
Leg Extension 3X10 @ 150, 170, 180
Leg Curl 3X10 @ 50, 75, 100
I was not paying enough attention and forgot I had planned on doing a 5X5 on Squats and did 10 reps on my first set, Oh Well, It has been a long time since I did leg extensions and curls so it may take a workout or two to get the weight right.
…nh Week 2 Day 1
Chest and Tri’s:
Dips: 3X 30, 20, 15
Bench Press: 5X5 @ 140, 145, 155, 160, 165
Triceps Extensions: 5X5 @ 30, 40, 50, 60, 70
Incline DB Press: 5X5 @ 35, 40, 45, 50, 60
Triceps PushDown: 5X5 @ 30, 40, 50, 60, 70
Complexes: 9 Reps in 15 min.
Cardio: 60 Sec Sprint 90second rest pace for 12.5 min
Steady State Cardio: 15 Min
Tuesday Dec 16th 04:00Am Week 2 Day 2
Back and Biceps:
Pull Ups: 3X 30, 20, 15
Seated Row: 5X10 @ 110, 120, 130, 140, 150
Hammer Curls: 5X15 @ 25, 30, 35, 40, 45
Bent-Over Rows: 5X10 @ 95, 100, 110, 120, 130
E-Z Bar Curls: 5X10 @ 55, 65, 75, 85, 95
Lat Pull-Downs: 5X10 @ 90, 100, 110, 120, 130
Pinwheel Curls: 5X10 @ 30, 35, 40, 45, 50
Shrugs: 1X10 @ 80
Omg I hate getting up that early(03:20) but I had my 2nd set of Hyalgan injections and was not going to be able to lift afterward.
Thursday Dec. 18th 09:45 Am(Much Better)
Week 2 Day 4
Mini Press:5X10 @ 120, 125, 130, 135, 140.
Good, but should have went 10-15 lbs heavier.
Triceps Extensions: 5X15 @ 25, 30, 35, 40, 45.
Getting better every time, could have been 5-10 lbs higher.
Dumbbell Flies: 5X15 @ 20, 20, 25, 30, 35.
Killer, another 5 lbs. would have dropped my last set to 10-12 reps
Kickbacks: 5X15 @ 10, 15, 20, 25, 30.
Good burn out.
Incline DB Press: 15@30, 13@35,12@40 8@45.
If there had not been a training class going on I could have done a couple more reps, but I had to be quiet.
Triceps Push-Down: 3X15 @ 20, 30, 40, 50 9@60.
My Triceps felt like Jell-O.
Week 2 Day 5
Legs:
Squat 5X5 @ 230, 240, 250, 260, 270.
Will definitely increase by 15 lbs next week.
Leg Extensions: 3X10 @155, 175, 190.
Need to increase this one 10 or 15lbs also.
Leg Curl: 3X10 @ 50, 75, 100.
Will start sets next week at 100 lbs way too light.
Week 3 Day 1 12/22/08
Bench Press: 5X5 @ 145, 155, 165, 175, 185
Triceps Extension: 5X10 @ 35, 40, 45, 50, 60
Incline DB Press: 3X10 @ 40, 45, 50 1X4 @ 60
Triceps Push-Downs: 3X10 @ 40, 50, 60 2X5 @70, 80
Had a lot of energy and felt really good went to 10 reps instead of 5 for a bunch of lifts just cuz I felt like I had enough in the tank to do it.
Week 3 Day 2 12/23/08 04:00AM
Seated Row: 5X10 @ 110, 120, 130, 140, 150
Hammer Curls: 5X15 @ 30, 35, 40, 45, 50
Bent-Over Row: 5X10 @105, 115, 125, 135, 145
E-Z Bar Curls5X10 @ 75, 85, 95, 105, 115
Lat Pull-Downs 4X10 @ 100, 110, 120, 130
Ran out of time, had to cut the workout short to get to work on time.
Week 3 Day 5 11:15 Pm
Mini Press: 5X10 @ 135, 145, 155, 165, 175
Triceps Extension: 5X15 @ 35, 40, 45, 50, 55
DB Flies: 4X15 @ 20, 25, 30, 35, 12 @ 40
Kick Backs:5X15 @ 10, 15, 20, 25, 30
Incline DB Press: 2X15 @ 30, 35, 11 @ 40
Triceps Push-Down: 4X15 @ 40, 50, 60, 70, 5 @ 80
Not the ideal time to lift but due to the Holidays and my wife’s work schedual it was the only time slot available. Good workout though Tri’s are dead and chest feels really worked, will be sore in the AM.
Week 4 Day 1 10:00AM
Bench Press: 10 @ 155, 10 @ 165, 9 @ 175, 5 @ 180, 4 @ 190
Triceps Ext. E-Z Bar: 5X5 @ 40, 45, 50, 55, 60
Incline DB Press 3X5 @ 30, 40, 50, 8 @ 60
Triceps Push-Downs: 5X5 50, 60, 70, 80, 90
Good work out bench is progressing nicely, I switched to the E-Z curl bar for extensions. I’m having a little trouble with the weights at work because we have no 55 lbs. DB’s and only a single 70 lbs DB so I’m having to work around that on DB Press.
Week 4 Day 2 06:30AM
Seated Row: 5X10 @ 120, 130, 140, 150, 160
Hammer Curl: 4X15 @ 40, 45, 50, 60, 10 @ 75
Bent-Over Row: 5X10 @ 110, 120, 130, 140, 150
E-Z Bar Curl: 5X10 @ 80, 90, 100, 110, 120
Lat Pull_Downs: 5X10 @ 100, 110, 120, 130, 140
Tough work out jumped the weights up a bit and almost overshot a couple. There are some issues with having the right DB at my gym we are missing several so It makes things a little interesting.
Week 4 Day 5
Mini Press: 5X10 @ 140, 150, 160, 170, 180
Triceps Extension: 5X15 @ 30, 40, 50, 60, 70
DB Flies: 4X15 @ 25, 30, 35, 40, 11 @ 45
Kick Backs:5X15 @ 10, 15, 20, 25, 30
Incline DB Press: 4X15 @ 30, 35, 40, 45, 10 @ 50
Triceps Push-Down: 15 @ 40, 10 @ 50
Destroyed, just thrashed, jumped the weight up from last week and it felt good but by the end of the work out my Triceps were trashed it took everything I had to do the 2 sets of Push-Downs, I think I’ll add 5 to the lifts that I completed this week and complete the rest next week.
Be Advised that training is still being done how ever I have been busy with a new job/house/town/everything Prospects and have been back and forth across the state of South Dakota several times in the last couple of weeks, more later!
Week 6 Day 1
Bench Press: 5X4 @ 195, 205, 215, 225, 6 X 235 PR!!!
[video]1133[/video]
I know its not a bunck of weight but last week I got 235 X 2 which was a 1st…
Triceps Extension: 1X10 @ 75, 4X5 @ 85, 95, 105, 115
Incline DB Press: 3X5 @ 50 65, 75 Tried 80’s but could not get them up off my shoulders.
Triceps Push-Downs: 3X5 @ 60, 70, 80, 90, 100
I’m in the middle of a bulk, it’s easier than cutting bodyfat.
I started lifting again about a year ago, with a Body weight of 205, I cleasned up my diet and tried a short diet of two then just said hell with diets and started eating as hard as I am lifting. I got on the scale the other day and I am now sitting at 230+ with out a noticeable increase in BodyFat, I think I’m going to go till I hit 250 and then see what I can do with the bodyfat. My only problem is that around 225 my knees realy start to hurt if I spend the day walking or running around alot.
[quote]RyanBrown0311 wrote:
I’m in the middle of a bulk, it’s easier than cutting bodyfat.
I started lifting again about a year ago, with a Body weight of 205, I cleasned up my diet and tried a short diet of two then just said hell with diets and started eating as hard as I am lifting. I got on the scale the other day and I am now sitting at 230+ with out a noticeable increase in BodyFat, I think I’m going to go till I hit 250 and then see what I can do with the bodyfat. My only problem is that around 225 my knees realy start to hurt if I spend the day walking or running around alot.[/quote]
When is the last time you had a deload? I usually experience similar symptoms when its time to take a break. I always come back stronger and feeling better.