|
|
Post by geo0969 on Oct 1, 2011 7:15:33 GMT -5
Trying to lose weight and get stronger at same time will see how it works. Might as well keep a log and see how it goes.
AGE-42 Weight -237 want to get under 220.
Work has been busy so had to combine my bench with Squat . Just important to get these in will get accessory work in next time my normal days are Monday-Wed-Fri but will take what I can for now.
9/29-Add 10 pounds per week
Squat--X1-365--X1-385--X1-405--X1--Box--475---X5-365--X5-Pause squat 315.
Bench-Add 10 pounds per week
X1--265--Pause
X1--285--Pause
X1--305--Pause
X5--265
X3--265
x3--265
405 in power rack for 1 set negative as slow as possible all the way down to pins just above chest.
|
|
|
|
Post by dbunch on Oct 1, 2011 7:37:42 GMT -5
Good luck to ya! It’s definitely doable. Just a thought for you, keep a food log as well as a workout log. I’m sure a slight adjustment in your diet will get you want in no time. I look forward to following your progress.
|
|
|
|
Post by thatnuckolskid on Oct 1, 2011 12:55:50 GMT -5
ditto dbunch. with a solid diet plan, you should be able to loose 17 pounds in less than a month without it affecting your strength much at all. good lifts too!
|
|
|
|
Post by geo0969 on Oct 2, 2011 2:02:24 GMT -5
Thanks guys, yes I am keeping a food log . Just planning to lose weight nice and slow 2 pounds per week or more if possible.
Today I started a ten week cycle for the Coan / Phillipi routine, I know I will not be getting any weaker and its time to jump start MY DL past the 620 mark( GYM Lift ) comp lift is currently 600 until I beat it in comp I will move it up.
10/1/11
495 1X2
Speed dead-390-8X3 90 sec rest between sets
Accessory-in circuit with 90 sec between sets-3 x 8
Stiff leg dead-135--185--225
bent over rows-135--155--175--was light need to move up by 10 #
Underhand reverse grip lat pull down-120--140--160
Arched back good mornings-135--145--155--New to these will get form down before I blast these out, Although this weight felt good.
Speed bench light--225 10X3 4 different type of griping bar 2 inner normal and wide.
|
|
|
|
Post by geo0969 on Oct 3, 2011 23:11:08 GMT -5
Squat
x1--375
x1--395
x1--415
x5--375
x5--Pause-2-sec--325
Rack Pull about 4-5 inch below knees X1 hold for 3-5 sec
x1--325
x1--415
x1--495
x1--555
x1--610
Straight bar curls
x10--45
x10--65
x8--85
x6--95
x10--45
Curl bar
x10--70
x8--80
x6--90
Hammer curls--x10--30-x8--35--x6--40
side work while resting ABS and calves
|
|
|
|
Post by geo0969 on Oct 7, 2011 7:03:46 GMT -5
10/5
Bench
x1-275-pause
x1-295-pause
x1-315-pause
x5-275
x3-275
x3-275
405-on rack negative go as slow as possible all the way down to pins just above chest
Box Squat
x5-225
x5-315
x3-405
x3-455
Incline Bench
x10-160
x8-185
x6-225
Standing front shoulder Press
x5-95
x5-135
x3-155
x3-165
x3-185
Side work
ABS
Some various lateral movement light weight for shoulders.
|
|
|
|
Post by Rosario-546 on Oct 7, 2011 7:06:15 GMT -5
Nice work, I going to start working in some negative reps too. That's a solid increase in weight for a negative, not sure Ill be making that big of a jump.
|
|
|
|
Post by geo0969 on Oct 11, 2011 7:22:14 GMT -5
Going to have to take 2 weeks off tweaked my lower back, Figure's I start using a belt and I get hurt LOL. Will have to regroup problem has to be that 4 years of lifting big requires more time off than one week so I will relax do cardio lose weight and start a new routine like the 5-3-1.
See you in a couple weeks .
Giovanni
|
|
|
|
Post by dbunch on Oct 11, 2011 12:10:13 GMT -5
If you decide to do 5/3/1, I’ve built a spreadsheet that does all the calculations for you. Just pop me a PM with your email and I’ll send it to you.
|
|
