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Post by 1400total on Jun 9, 2013 15:21:08 GMT -5
still fighting an insane schedule of work and school, soon very soon school will be done and this ole man will be ready to devote some time to training.
6/8 Bench training 1xbarx20 1xbarx10 1x135x10 1x225x5 1x275x5 1x315x5 1x345x5 1x345x5
making some progress weights felt good, 315 was light. couple more weeks of 5's then a couple weeks of higher reps
Incline barbell press with fat grips, grip inside ring 1x135x15 1x225x10 1x225x10
standing overhead dumbell extensions 1x35x12 1x35x12 1x35x12
fat handle tricep pushdowns 1x70x12 1x70x12 1x70x12
10 minutes stair master ugh
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Post by 1400total on Jun 9, 2013 15:25:14 GMT -5
squat day (been 3 weeks since last squat workout)
buffalo bar squats (i love the buffalo bar it really gives my shoulders a break)
1xbarx10 1xbarx10 1x145x10 1x235x10 1x325x10 1x415x5
will keep sets of 10 going until I build some strength and endurance to hit 415 for 10
front squats 1x135x10 1x225x10 1x315x5
box jumps 3x5
done
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Post by 1400total on Jun 17, 2013 11:56:46 GMT -5
Delts the goal here is to put in 30 minutes of hard and fast training. I built this into the training week as a moderate to high rep accessory day geared towards the pump and increasing heart rate because I hate cardio
Standing military press one set to the front one set to behind the neck 1x120x10 1x120x10 1x120x10 1x120x10
one arm press 1x65x10 1x65x10 1x65x10
side laterals with 25 lbs chains 1x10 1x10 1x10
front raises with purple bands 1x10 1x10 1x10
rest was no more then 45 seconds between sets, pump is unbelievable!!
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Post by toolpod on Jun 17, 2013 12:45:45 GMT -5
Cardio is the Devil's Work (TM).
Looks good man!
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Post by 1400total on Jun 18, 2013 22:10:00 GMT -5
Olympic lift day
snatches 1xbarx5 1x120x5 1x170x1 1x170x1 1x170x1 1x170x1 1x170x1
clean and jerks 1x170x1 1x220x1 1x220x1 1x220x1
not sure if I did 5 sets of 1 or 1 set of 5. I only rested 20-30 seconds between sets. I have noticed I am not in the type of condition needed to consecutive reps within a set doing the Olympic lifts. It is if I need to re-set before taking the next rep. the olympic lifts are a lot of fun, even my 16 year old came down to watch me doing snatches and he said
"dad that's pretty cool, its not slow like when you do those other lifts" (lol)
deadlifts 1x220x10 1x320x10 1x320x6- tried for a set of 10 but I am completely fried and my lower back is screaming for help.
all in all a good workout, but I am still far from being where I was. I just have to keep at it and watch the weights go up.
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Post by toolpod on Jun 19, 2013 7:40:49 GMT -5
Wow. Gotta love the son coming in a nd giving his commentary on the other lifts :-)
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Post by 1400total on Jun 23, 2013 13:35:41 GMT -5
missed a few workouts while I finish school, thats ok because by next week I will done once and for all!
Bench and other fun stuff day
Bench 1xbarx25 1x135x10 1x225x8 1x275x5 1x315x5 1x345x3 1x365x3 1x385x3
felt good, not ready to try 405 yet, maybe in a few weeks
Incline press fat grips, slight closer grip 1x135x12 1x225x9 1x225x9 1x225x9
log clean and press 1x105x10 1x155x6 1x155x6 1x155x6
Keg clean 4x2xkeg
I think the keg weighs anywhere between 150-200 lbs not sure though. I need to work on explosiveness at the bottom and dipping under the keg
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Post by 1400total on Jul 10, 2013 18:49:31 GMT -5
Bench day Sunday 7/6 Bench 1xbarx10 1x135x10 1x225x10 1x275x10 1x295x10 1x295x10
close grip bench press with fat gripz 1x135x10 1x185x10 1x185x10 1x185x10
standing log press 1x105x10 1x155x10 1x155x10 1x205x6 1x205x6
had to cut it short today
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Post by 1400total on Jul 21, 2013 20:13:15 GMT -5
Saturday workout 7/20 Bench 1xbarx20 1x135x10 1x225x10 1x275x10 1x315x6 1x315x6
Incline dumbell presses 1x85x12 1x85x12 1x85x12
barbell curls 1x80x10 1x80x10
lying tricep extensions 1x80x15 1x80x15
kettlebell curls 1x50x10 1x50x10
kettlebell extensions 1x50x15 1x50x15 1x50x15
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Post by 1400total on Jul 21, 2013 20:14:40 GMT -5
Sunday squat workout 1xbarx10 1x145x10 1x235x10 1x325x10 1x325x10
front squats 1x235x5 1x235x5
zercher squats 1x235x5 1x235x5
sled workout 150 lbs pulled 30 yards 4 times up and back
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Post by 1400total on Aug 18, 2013 14:12:59 GMT -5
Bench day 7/29 warm up consisting of should exercises performed with light weight.
Bench 1xbarx25 1x135x10 1x225x5 1x275x5 1x315x3 1x345x3 1x365x2
flat bumbell presses 2x100x10
superset Incline flys with incline press using fatgripz 1x40x8 1x135x8
1x40x8 1x135x8
cable cross overs 2x30x15
15 minutes on the stepper.
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Post by 1400total on Aug 18, 2013 14:13:41 GMT -5
Squat work I choose to do some safety bar squats today, which takes some pressure off my shoulders and forces the legs to get more involved because of the higher then normal bar placement. 1xbarx20 1xbarx20 1x155x10 1x245x10 1x335x7 1x425x4 1x245x12 went for reps 8/3 Leg presses-emphasis on higher reps and wider stance to ensure I achieve full range of motion. 1x285x20 1x285x20
Leg extensions 1x200x20 1x200x20 1x200x20
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Post by 1400total on Aug 18, 2013 14:14:07 GMT -5
warm ups deadlift bar for several sets, stretch
Sumo deadlifts 1x120x10 1x220x10 1x320x5 1x320x6 1x320x8 1x320x7 1x320x6 1x320x5 1x320x7 1x320x8 1x320x5
I just went and did as many as I could for each set, the first 3 sets I had to shake the rust off then I got 8 reps, was originally wanted to hit 10 sets of 10, but I am not there yet.
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Post by 1400total on Aug 18, 2013 14:14:30 GMT -5
uper busy weekend, graduated from the master's program at Duquesne University saturday and I took my 16 year old son to Penn State's Williamsport campus for a week of "business camp." Monday night quick bench workout
Warm up-rotator cuff work
bench 1x120x20 1x120x20 1x220x10 1x270x6 1x320x5 1x370x3 1x370x3 1x370x1
1x220x20
not a lot of volume but its getting late. Had to workout at home. I have a one inch diamter bar and standard plates which accounts for the odd increments.
nice pump and the weight was explosive, one problem is that my bench at home has a small pad and my shoulders really don't get a good bite on the pad so I feel a little wobbly benching, especially heavy.
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Post by 1400total on Aug 18, 2013 14:14:56 GMT -5
I have been super busy, but you have to make time to do what you love, so I did something I hadn't done in years. Got up early to train
4:30 am training
Bench warm ups light rotator cuff stuff
bench 1x120x10 1x120x10 1x220x5 1x270x5 1x320x5 1x320x5 1x320x5
long way to go sticking with 5's to build strength
dumbell flat press 1x100x10 1x100x10
dumbell wide grip press/fly 1x50x10 using fat gripz to help grip strength 1x50x10 1x50x10
done 6 am need to get ready for work
felt great lifting in the early morning again
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Post by 1400total on Aug 18, 2013 14:15:23 GMT -5
Squat and deadlift day
This week represents the first consistent week of training. I have a long way to go to match my previous best, but I am motivated and willing to do what it will take
Squats 1xbarx10 1xbarx10 1x145x10 1x145x10 1x235x5 1x235x5 1x325x5 1x375x5 1x375x5 1x375x5
weights way down, but I am sure my strength will come back soon
deadlifts 1x225x10 1x315x5 1x405x5 1x405x5 1x405x5
ran out time, gym was closing
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Post by 1400total on Aug 18, 2013 14:15:41 GMT -5
bench Saturday 8/17 warm up consisted of rotator cuff work bench 1xbarx20 1xbarx20 1x135x10 1x225x5 1x275x5 1x295x5 1x315x5 1x335x5 1x355x4 (getting stronger)
1x225x25
Bamboo bar pess- thick grip, various grips during each set, and suspended a 20kg kettlebell from each side this bar is designed to rehab aching joints 3x88lbsx15
Tricep extensions thick handled bar 3x15x80 lbs
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Post by 1400total on Aug 24, 2013 19:54:55 GMT -5
Had some intense, and painful back spasms this week, had to take a few days off
Bench extensive warm up, stretching, light curls, tricep work, pulldowns, and rotator cuff
Bench 1xbarx20 1x135x20 1x175x10 1x225x10 1x275x10 1x315x10
incline barbell press supersetted with kettlebell fly's 1x55x10 KB fly 1x175x10 inc bench 1x55x10 1x175x10
pec deck 1x125x10 1x125x10 1x125x10, 100x5, 75x5, drop set
barbell hammer curls 3x70x10
straight bar curls-need to work on these to help strengthen biceps for deadlift 3x65x10
seated dumbell curls 3x45x10
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Post by 1400total on Sept 1, 2013 8:14:21 GMT -5
Squats 8/26 extensive warm up consisting of stretching and walking lunges
Leg extensions 2x150x30
Squats-normal texas power bar 1xbarx10 1x135x10 1x225x10 1x315x10 1x315x10 1x315x10
ok so thats like baby weight for me. Really focused on form and explosiveness from the bottom, long way to go but making progress
Leg press one leg at atime deep stretch 3x225x10
sissy squats 3x10
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Post by 1400total on Sept 1, 2013 8:17:12 GMT -5
8/28 delts and triceps
seated military press Smith, I put the blocks in so the bar comes to a complete rest right around my chin, its kinda like box squats for delts 1xbarx20 1x135x10 1x175x10 1x225x10 1x275x5 1x275x5 switched to a set of standing presses for fun 1x225x10
kettlebell laterals 3x20x10
bent laterals 3x20x10
tricep extensions 3x75x10
overhead extensions 3x60x15
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Post by 1400total on Sept 1, 2013 8:20:39 GMT -5
8/31 rotator cuff warm up
bench 1xbarx20 1x135x10 1x225x10 1x295x10 1x315x10 1x315x10
getting easier
flat dumbell presses (I don't do enough of these) 2x120x10
kettlebell presses -difficult due to the size of the bells 1x75x10
cable cross overs supersetted with green band press 3 sets
barbell curls 3x10x50 (this is actually helping me with my supination, which will help me keep my deadlift form)
hammer curls 3x40x10
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Post by 1400total on Sept 1, 2013 19:25:32 GMT -5
speed workout, this is something my training has been missing. Reviewing my old logs I found that due to other commitments and obligations the one day I would routinely sacrifice was speed work. I should be able to make this a more consistent part of my routine going forward.
Speed squats safety squat bar of a 14 1/12 box 1xbarx10 1x165x3 1x165x3 with 120 lbs of chain, totally deloaded on the bottom 1x255x3 + chains 1x305x3 + chains
6x305x3 + chains 45 seconds of rest between sets
sumo deadlifts 1x225x3 1x225x3 + 60 lbs of chains 1x315x3 + 60 lbs of chains
6x315x3 + chains 45 seconds of rest between sets
lat pulldowns
4x200x10
done
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Post by buckeye2010 on Sept 2, 2013 9:36:17 GMT -5
Great workouts as usual.Keep up the good work!
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Post by 1400total on Sept 6, 2013 15:14:47 GMT -5
finally making some progress Squat and deadlift day squat buffalo bar 1xbar10 1xbarx10 1x145x10 1x235x10 1x325x5
3x415x5
deadlifts 1x225x5 1x315x5 1x405x5 1x455x5
one leg leg press 3x250x10
superset extensions and curls 3 sets of 10
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Post by 1400total on Sept 7, 2013 17:26:41 GMT -5
good bench workout today
rotator cuff warm up
bench 1xbarx10 1x135x10 1x225x5 1x275x5 1x315x5
3x365x5
incline bench press closer grip 1x135x10 1x205x10 1x205x10 1x205x14 (just kept going)
green band incline flys 3sets
tricep pushdowns 3x75x10
kettlebell extensions overhead 3x70x10
kettlebell lying extensions 3x45x10
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