Week 3 Day 2 Monday 03/16/09
Incline Press
Warm Up: 100,120,140 X 5
Working Set: 170 X 15
Chest Supported Row
Warm Up: 60,80,100 X 5
Working Set: 130 X 7
Dumbbell Flies
Warm Up: 20,25,30 X 5
Working Set: 45 X 11
Rear Delt Dumbbell Raises
Warm Up: 15,20,25 X 5
Working Set: 35 X 10
Tricep Extensions
Warm Up: 55,60,65 X 5
Working Set: 80 X 8
Curl
Warm Up: 50,55,60 X 5
Working Set: 85 X 14
Steady state cardio: 30 Min Stationary Bike @ level 5 and 75+ Rpm (5.6 miles)
Week 3 Day 3 Wednesday 03/18/09
1 set, Going To Failure, 6-8 rep goal
Squat
Warm Ups: 165,175,185 X 5
Working Set 305 X 6
Dead Lift
Warm Ups: 135,225,275 X 5
Working Set: 315 X 8
Need to increase the weight to hit Failure in this rep range.
Pull Downs
Warm Ups: 120,140,160 X 5
Working Set: 210 X 8
Gotta go heavier on this lift.
Shoulder Press
Warm Ups: 120,140,160 X 5
Working Set: 220 X 10
Need to add some here too.
Reverse Lunge
Warm Ups: 10’s,15’s,20’s X 5
Working Set: 45’s X 6
Seated Calf Raises
Warm Ups: 100,150,185 X 5
Working Set: 210 X 8
Cardio: 30 min Elliptical Machine, work load 10, 130-150 Strides per Min. (2.6 Miles)
Still felt really good so I ran 1 mile on the track about 7-8 min pace.
Week 3 Day 4 Friday 03/20/09
2 Sets, 1 or 2 Reps short of Failure, 8-12 Rep Goal
Bench Press
Warm Up: 155,175,195 X 5
Working Set: 210 X 9
Working Set: 215 X 7
Barbell Row
Warm Up: 145, 155, 165 X 5
Working Set: 175 X 12
Working Set: 185 X 10
Dumbbell Press
Warm Up: 35,40,45 X 5
Working Set: 70 X 11
Working Set: 75 X 5
Rear Delt Machine
Warm Up: 60,80,100 X 5
Working Set: 120 X 6
Working Set: 110 X 6
Just didn’t have it for the last set.
Tricep Press Down
Warm Up: 120,140,160 X 5
Working Set: 190 X 12
Working Set: 200 X 5
Still a little room to up the weight here but not much.
Barbell Curl
Warm Up: 45,55,65 X 5
Working Set: 85 X 12
Working Set: 95 X 8
Cardio: None
I feel real good, thick, strong. I’m not sure if it is the program or that I am settling in at the new Job, House, Gym or a combination of the 4 but I feel like I am growing both in size and strength.
Week 4 Day 1 Monday 03/23/09
1 Set, Past Failure, 10-15 Rep Goal
Squat
Warm Up: 165,185,205 X 5
Working Set: 295 X 6
Had a hard time with my balance today don’t really know why.
GHR
Warm Up: 10,15,20 X 5
Working Set: 35 X 10
Wide Grip Pulldowns
Warm Up: 100,140,180 X 5
Working Set: 220 X 7
Maybe just a little too heavy but can adjust for next time.
Front Shoulder Press
Warm Up: 120,140,160 X 5
Working Set: 200 X 8
Step-Ups
Warm Up: 20’s,30’s,40’s X 5
Working Set: 65’s X 11
Standing Calf Raises:
Warm Up 200,250,275 X 5
Working Set: 325 X 20
Cardio: 15 Min Hiit run/walk, 15/30 sec.
Week 4 Day 2 Wednesday 03/25/09
1 Set, To Failure, 6-8 Rep Goal
Incline Press
Warm Up: 140,160,180 X 5
Working Set: 210 X 8
Seated Row
Warm Up: 120,140,160 X 5
Working Set: 200 X 7
Changed this from Chest Supported, I’m just more comfortable with seated.
Dumbbell Flies
Warm Up: 20’s,25’s,30’s X 5
Working Set: 50’s X 6
Rear Delt Dumbbell Raises
Warm Up: 20’s,25’s,30’s X 5
Working Set: 40’s X 10
40’s were too heavy form went to shit.
Tricep Extensions
Warm Up: 55,60,65 X 5
Working Set: 85 X 7
Curl
Warm Up: 50,55,60 X 5
Working Set: 95 X 11
Need to up this again, really been having trouble zeroing in on this.
Cardio: quick workout, did cardio at night after the kids went to bed, due to a car breakdown, I ran 1.5 miles back to where I left the car earlier in the day then drove home, I was just getting into the groove when I got to my car so after I got home I set out on another 3.5 miles, all in all I ran for about an hour. 5 miles total.
Week 4 Day 3 Friday 03/27/09
1 set, Going To Failure, 6-8 rep goal
Car was still broke so I jogged to the Gym, bad Idea, pooched all my leg work, lost my motovation, I’ll post the details later.
Week 4 Day 4 Monday 03/30/09
2 Sets, 1 or 2 Reps short of Failure, 8-12 Rep Goal
Much better workout,
Bench Press
Warm Up: 155,175,205 X 5
Working Set: 225 X 10
Barbell Row
Warm Up:135, 155,155,165 X 5
Working Set: 195 X 10
Dumbbell Press
Warm Up: 35,45,55 X 5
Working Set: 75 X 9
Rear Delt Machine
Skipped, there was a elderly man(75+) going to town on the machine so I skipped it and never got back to do it.
Tricep Press Down
Warm Up: 120,140,160 X 5
Working Set: 200 X 8
Barbell Curl
Warm Up: 45,55,65 X 5
Working Set: 100 X 10
Cardio: 30 min Elliptical Machine, work load 10, 130-150 Strides per Min. (2.6 Miles)
On a side note the fam went to Chucky Cheeses monday night and I’m completely miserable today not sure if it was food poisioning or the flu but I feel like crap and basicly have been stuck on the shitter since 3Am last night, on a positive note I’ve dropped upwards of 6 lbs. hopefully this will pass and not have an infulence on wednesdays workout.
Week 5 Day 1 Wednesday 04/01/09
1 Set, To Failure, 6-8 Rep Goal
Squat
Warm Up: 165,185,225 X 5
Working Set: 315 X 8
Could have done a little more weight.
GHR
Warm Up: 10’s,20’s,30’s X 5
Working Set: Skipped
Wide Grip Pulldowns
Warm Up: 130,140,150 X 5
Working Set: 220 X 7
Front Shoulder Press
Warm Up: 120,130,160 X 5
Working Set: 220 X 10
I’m very supprised with this lift, need to up the weight a little more.
Step-Ups
Warm Up: 20’s,35’s,40’s X 5
Working Set: 75’s X 6
Tough
Standing Calf Raises:
Warm Up 200,250,275 X 5
Working Set: 375 X 14
I though I had upped this enough last weeek but guess not looks like I’ll be 400+ Next week.
Cardio: None still not feeling right from being sick so I didn’t want to push it too hard.
Week 5 Day 2 Friday 04/03/09
2 Sets, Short of Failure (1-2 Reps), 8-12 Rep Goal
Incline Press
Warm Up: 140,160,180 X 5
Working Set: 200 X 8
Working Set: 220 X 3
Went a little to heavy.
Seated Row
Warm Up: 140,160,180 X 5
Working Set: 200 X 8
Working Set: 210 X 3
Went a little to heavy.
Dumbbell Flies
Warm Up: 20’s,25’s,30’s X 5
Working Set: 50’s X 9
Working Set: 50’s X 5
Rear Delt Dumbbell Raises
Warm Up: 15’s,20’s,25’s X 5
Working Set: 35’s X 8
Working Set: 35’s X 8
Tricep Extensions
Warm Up: 55,60,65 X 5
Working Set: 80 X 8
Working Set: 85 X 6
A little short on reps but the sets felt great.
Curl
Warm Up: 55,60,65 X 5
Working Set: 100 X 10
Working Set: 105 X 9
Good workout,realy should have done some cardio but I wanted to go talk to my new tattoo artist about starting my back piece.
Week 5 Day 3 Monday 04/06/09
1 set, Past Failure, 10-15 rep goal
Squat
Warm Ups: 165,185 X 5
Working Set 325 X 6
Dead Lift
Warm Ups: 225,275 X 5
Working Set: 350 X 3
Pull Downs
Warm Ups: 120,160 X 5
Working Set: 220 X 6
Shoulder Press
Warm Ups: 140,180 X 5
Working Set: 230 X 1
Reverse Lunge: Skipped
Warm Ups:
Working Set:
Seated Calf Raises: Skipped
Warm Ups:
Working Set:
Just didn’t have it today, could not get fired up to lift.
Week 5 Day 4 Wednesday 04/08/09
1 Set, To Failure, 6-8 Rep Goal
Bench Press
Warm Up: 165,185 X 5
Working Set: 235 X 8
Hell Ya got 6 a wile back happy as hell to get 8.
Barbell Row
Warm Up: 155,165 X 5
Working Set: 205 X 6
Dumbbell Press
Warm Up: 40,50 X 5
Working Set: 80 X 10
Holy Shit didn’t thnk I would get 6 let alone 10 reps.
Rear Delt Machine
Warm Up: 60,70 X 5
Working Set: 110 X 7
Tricep Press Down
Warm Up: 120,140 X 5
Working Set: 210 X 7
Barbell Curl
Warm Up: 45,65 X 5
Working Set: 115 X 6
Freakin great workout!
Any way Im back had to go to training for my new job, durring my break from T-Nation, I finished the first phase of Strong(er) and have started the second, I have too many back logs to put in so I will be leaving those off and start posting again here shortly.
Day 2 0f 6
Tuesday 5/26/09
Leg Press
3 X 15 @ 400, 380, 360 Strip Set
Leg Press Static Hold @ 1/4 from full extention
1 X 60-90 Sec @ 400; did 75 sec
Leg Extentions
3 X 20 @ 160, 150, 140 Strip Set; did 20, 11, 4 reps
Squat
3 X 10 @ 315, 305, 295 Strip Set; did 1 X 5 @ 245
I went a little heavy with the leg presses and I had given Plasma earlier in the day, when I unracked 315 I knew I would never get through the sets so I droped the 35’s and did as many as I could.
Step Ups
1 X 10 @ 75’s
Quad Stretch
1 @ 60 Sec.
Seated Leg Curls
3 X 10-15 @ 160 Rest Pause
4-Way Neck- No machine, will figure something out eventually.
Hamstring Stretch
1 @ 60 Sec.
My Gym closed at 9, I had not been there in evening for sometime and though they closed at 10 so I did not get to finish. What I didn’t get to;
Barbell Curl
3 X 10-15 @ 105 Rest Pause
Reverse Curl
3 X 10-15 @ 70 Rest Pause
Seated Calf Raise
3 X 10-15 @ 225 Rest Pause
Bicep Stretch
1 @ 60 Sec
Calf Stretch
1 @ 60 Sec.
Overall it was kind of a crap day at the gym but, I guess even a crap day at the Gym is better than a day not at the Gym.
Today was acutally a make up day cuz I had some things going Monday and it was Memorial Day so my Gym was closed.
I’m confident that tomorrow will be much better.
Chins
1 X To Failure = 6
Chest Supported Rows
2 X 8-10(st) 10 @ 105,5 @ 95
Chest Supported Rows Static Hold at ¼ position (from bottom)
1 X 95 for 60s
Close Grip Pulldowns
1 X 8-10 @ 180 did 8
Chins (Negative only)
1 X To Failure did 3
Rows
3 X 8-10(rp) @ 135 did 3 X 8
Vertical Lat Stretch 60s
Horizontal Lat Stretch 60s
Flat Dumbbell Press
3 X 10-15(rp) @ 70 did 10,4,2
Dumbbell Front Press
3 10-15(rp) @ 50 did 8,6,2
Chest Stretch 60s
Shoulder Stretch 60s
Tricep Extensions
1 X 10-15 @ 70 did 9
Rear Delt Raises
1 X 10-15 @ 30 did 10
Plate Raises
1 X 10-15 @ 45 did 15
Tricep Stretch 60s
Trap Stretch 60s
Better day than Tuesday but still not happy over all I think I’m over shooting my weights a little too much I want to get the most out of the program so I go high but I’m not getting all my reps.
Ok so for the few of you whe are following this I haven’t been very consistant lately, with the new job I’m on a “training” schedual which basicly means the jerk you from this post/shift to that post/shift pretty much without warning, I know it’s not a real excuse for not getting to the Gym but it has had a real effect on my sleep and my motivation. I decided too help me get the fire back in my belly I was going to have to get away from the Strong(er) program, it just takes too much prep work and such. Monday I went back to Dan Johns 1 Lift a Day, it’s a good 4 week program that is short and takes very little prep work. I don’t do this much but for the few of you that are/were following my log I would apreciate a comment now and then, nothing big just a little bump for my personal motivation. Thanks
Monday 06/22/09
Bench Press: 7 Sets 5 Reps
5 @ 195, 5 @ 205, 3 @ 215, 0 @ 235, 5 @ 205, 2 @ 210, 4 @ 200 and, 2 @ 215
I over estimated my self a little on the weigh, since I did so poorly at the 1st 215 and 235 sets I reset to 205 and 210 and pushed on. I will adjust this a little for next week. Over all this was a good return to the Gym and frickin brutal.
Tuesday 06/23/09
Seated Row: 7 Sets, 5 Reps
5 @ 170, 5 @ 190, 5 @ 210, 5 @ 230, 5 @ 180, 5 @ 200 and, 4 @ 220
Another good day I don’t think I could have done anymore weight and completed my reps. Today felt realy good, tomorrow is Squat day I know it’s going to hurt, I’m both looking forward to it and somewhat hesitant to realy jump in with both feet.
Wednesday 06/24/09
Squat: 7 Sets 5 Reps
5 @ 225, 5 @ 245, 5 @ 265, 5 @ 275, 5 @ 235, 5 @ 255, 5 @ 275
Good workout, could have probably went 20-30 pounds heavier and stll got 90-95% of the reps but I don’t want to jump in too fast, along with the lifts Dan John says you should throw in 10 quick jumps after each set, I’m going to add 10-20 lbs. and the jumps next week.
I’m going to throw in explosive push-ups with the bench press sets. Dan says that Saturdays are basicly up to you so what I was thinking is there are always those body part specific exersize feature articles here at T-Nation so Iwas thinking I will rotate through those exersizes on Saturdays.
Friday 06/26/09
Military Press: 7 Sets 5 Reps
5 @ 135, 5 @ 155, 3 @ 175, 4 @ 165, 5 @ 135, 4 @ 145, 4 @ 155
’
20 lbs. jumps were a little too large, I over estimated myself, after falling short on the 175 set I droped to 165, if I would have reversed that I may have gotten closer to getting all the reps, none the less it helps me dial in for next week and when I restart in 3 weeks. over all it was a brutal workout, I’m not looking forward to the soreness that is sure to come.
Monday 06/29/03
Bench Press 6 Sets 3 Reps
3 @ 205 + 10 Push-Ups, 3 @ 215 + 10 Push-Ups, 2 @ 235, 3 @ 210 + 10 Push-Ups, 3 @ 220, 1 @ 235
1st off push ups suck. good work out over all, you wouldn’t think 10 push ups would make that much of a difference but it does.
Tuesday 06/30/09
Seated Row: 6 Sets, 3 Reps
3 @ 190, 3 @ 210, 3 @ 220, 3 @ 200, 3 @ 220 and, 3 @ 230
Good work out, went really fast, like 15 min in and out of the Gym.