Bench Press
135x8
145x5
165x5
175x4
175x3
135x8
Power Clean
100x5
115x5
135x3
155x3
170x3
Bent-Over Rows
95x8
135x5
145x5
155x5
135x7
Military Press
80x8
115x5
135x5
140x2
Superset:
Barbell Curl
65x12
80x12
85x7
Dips
1x12
1x10
1x6
Sunday, December 30, 2007
Friday, December 28, 2007
Deadlift
135x8
185x5
205x5
230x5
255x5
275x3
Front Squat
135x8
145x5
155x5
135x5
Jumping Squats (holding 25 lb. plates)
5x5
Last time I did a set of front squats at 165x5 and felt I could have done more...today I BARELY got up the 5th rep for my set at 155--hopefully it was just becuase I was already fatigued from the deadlifts.
135x8
185x5
205x5
230x5
255x5
275x3
Front Squat
135x8
145x5
155x5
135x5
Jumping Squats (holding 25 lb. plates)
5x5
Last time I did a set of front squats at 165x5 and felt I could have done more...today I BARELY got up the 5th rep for my set at 155--hopefully it was just becuase I was already fatigued from the deadlifts.
Tuesday, December 25, 2007
Repitition/Speed Bench Press
115x24
115x18
115x18
Bent-Over Barbell Row
80x10
115x10
135x5
145x5
155x5
155x3(.5)
115x8
Chin-ups (on the 2x6 deck cover joist)
1x5
1x5
1x4
1x5
Wobbly Rotted Sawhorse Dips
1x10
1x7
1x8
Military Press
115x8
135x4
Bent-Over Lateral Raises
20x12
20x12
Barbell Curls
65x12
75x10
I don't know why my military presses were so much weaker than last time. I think I was using a more narrow grip, so I think that may be why I didn't come remotely close to my last military presses. Dips were weaker than last time obviously because last time my triceps and chest were fresh.
115x24
115x18
115x18
Bent-Over Barbell Row
80x10
115x10
135x5
145x5
155x5
155x3(.5)
115x8
Chin-ups (on the 2x6 deck cover joist)
1x5
1x5
1x4
1x5
Wobbly Rotted Sawhorse Dips
1x10
1x7
1x8
Military Press
115x8
135x4
Bent-Over Lateral Raises
20x12
20x12
Barbell Curls
65x12
75x10
I don't know why my military presses were so much weaker than last time. I think I was using a more narrow grip, so I think that may be why I didn't come remotely close to my last military presses. Dips were weaker than last time obviously because last time my triceps and chest were fresh.
Saturday, December 22, 2007
Friday, December 21, 2007
Wednesday, December 19, 2007
Power Cleans
115x5
135x5
155x3
165x3
165x3
135x3
Bench Press
135x5
155x5
175x4
175x2-3
Military Press
115x8
135x5 PR
135x5
150x0
First time doing power cleans (maybe except for sophomore year of high school)....they'll take it out of you. I was dead tired for my other exercises.
Note: Apparently I thought I lifted more in the Military Press last time. After scrolling down I realize I actually set a PR!
115x5
135x5
155x3
165x3
165x3
135x3
Bench Press
135x5
155x5
175x4
175x2-3
Military Press
115x8
135x5 PR
135x5
150x0
First time doing power cleans (maybe except for sophomore year of high school)....they'll take it out of you. I was dead tired for my other exercises.
Note: Apparently I thought I lifted more in the Military Press last time. After scrolling down I realize I actually set a PR!
Monday, December 17, 2007
Saturday, December 15, 2007
Bent-over Rows
95x10
115x6
125x5
145x5
155x4
Bench Press
115x6
135x5
155x5
165x5
175x5
Dips
2x10
1x7
1x10
Military Press
95x8
110x6
135x4
My first workout at home. Its kinda screwed up, but I should get more efficient as time goes on. I did my dips on two rickety saw horses, so I think that might be why they were so bad.
Note: Thursday night, after I opened my weights, I tried to see how much I could deadlift...even though I had already had that lower body workout that morning. Anyways, I really surprised myself and was able to pull 285 lbs.
95x10
115x6
125x5
145x5
155x4
Bench Press
115x6
135x5
155x5
165x5
175x5
Dips
2x10
1x7
1x10
Military Press
95x8
110x6
135x4
My first workout at home. Its kinda screwed up, but I should get more efficient as time goes on. I did my dips on two rickety saw horses, so I think that might be why they were so bad.
Note: Thursday night, after I opened my weights, I tried to see how much I could deadlift...even though I had already had that lower body workout that morning. Anyways, I really surprised myself and was able to pull 285 lbs.
Thursday, December 13, 2007
Squat
135x5
155x5
185x5
205x5
225x4
135x5
Romanian Deadlift
135x10
155x8
185x8 PR
205x6 PR
Bulgarian Split Squat (holding 25 lb. dumbells)
1x10
2x8
Chin-ups
1x6
1x5
Dips
BW 1x12
BW 1x10
Last work out at school, before I go home for Christmas break. I hope to get a good barbell set so I can continue training over the break, and have set a goal to squat 250 lbs. for 5 reps by the time I get back to school.
Disappointed I didn't set a record in squat, though I at least matched my last time. This time I didn't have a spotter. I maybe could have gotten one more rep, but it was iffy. Even if I could of, doesn't mean I did, and doing is all that matters.
Morning weight: 186.0 lbs.
135x5
155x5
185x5
205x5
225x4
135x5
Romanian Deadlift
135x10
155x8
185x8 PR
205x6 PR
Bulgarian Split Squat (holding 25 lb. dumbells)
1x10
2x8
Chin-ups
1x6
1x5
Dips
BW 1x12
BW 1x10
Last work out at school, before I go home for Christmas break. I hope to get a good barbell set so I can continue training over the break, and have set a goal to squat 250 lbs. for 5 reps by the time I get back to school.
Disappointed I didn't set a record in squat, though I at least matched my last time. This time I didn't have a spotter. I maybe could have gotten one more rep, but it was iffy. Even if I could of, doesn't mean I did, and doing is all that matters.
Morning weight: 186.0 lbs.
Monday, December 10, 2007
Sunday, December 9, 2007
Squat
135x5
155x5
175x5
185x5
205x5
225x4 PR
Romanian Deadlift
135x10
155x8
185x6
195x4 PR
Box Jumps
1x5 (24-30" box I think)
6x5 (about a 36" box I think)
Felt weak on the squat and thought today was going to be a bad effort. The 205 set felt heavy, and I was thinking I couldn't even get up 225. I decided to go for it anyway, and ask for a spot from a guy that worked there. I guess it was the spot that gave me more confidence, but I busted out 4 reps with good form. I'm even a little disappointed I didn't go for 5. Regardless its one more rep than I did Friday.
135x5
155x5
175x5
185x5
205x5
225x4 PR
Romanian Deadlift
135x10
155x8
185x6
195x4 PR
Box Jumps
1x5 (24-30" box I think)
6x5 (about a 36" box I think)
Felt weak on the squat and thought today was going to be a bad effort. The 205 set felt heavy, and I was thinking I couldn't even get up 225. I decided to go for it anyway, and ask for a spot from a guy that worked there. I guess it was the spot that gave me more confidence, but I busted out 4 reps with good form. I'm even a little disappointed I didn't go for 5. Regardless its one more rep than I did Friday.
Saturday, December 8, 2007
Weight: 185.5 lbs.
I've neglected to post my morning weight so far. I usually forget and eat or something before weighing myself. This morning I woke up hungry and dehydrated, so I figure this is about as low as my weight can get. I weighed 187 after a glass of water and my bowl of oatmeal. At the beginning I believe I was weighing in the low 170's, so I think it's safe to say I've gained a good 10-15 lbs. of mostly muscle. My pants seem to fit the same around the waist, the body fat on my belly has only gone up slightly, and I'm a lot stronger than I was.
I've neglected to post my morning weight so far. I usually forget and eat or something before weighing myself. This morning I woke up hungry and dehydrated, so I figure this is about as low as my weight can get. I weighed 187 after a glass of water and my bowl of oatmeal. At the beginning I believe I was weighing in the low 170's, so I think it's safe to say I've gained a good 10-15 lbs. of mostly muscle. My pants seem to fit the same around the waist, the body fat on my belly has only gone up slightly, and I'm a lot stronger than I was.
Friday, December 7, 2007
Squat
135x5
155x5
175x5
185x5
205x5
215x5
225x3 PR
Romanian Deadlift
135x10
155x10
175x8
185x6
Step-ups (holding dumbells; using approx. 18" box)
40x10
45x8
45x6
Grip was the biggest limiting factor on the step-ups. If I do those again, I'll have a barbell on my back because my grip really limited me. Squat still sucks horrifically, but I'm improving.
I actually witnessed the same guy that told me they had a no deadlifting policy actually help a guy carry a barbell over to the side, set it on the floor, and watch the guy do deadlifts (the idiot was doing the 300 workout). Needless to say I was pissed. I decided to not say anything, since I was already almost done with my workout. Next time I'm doing legs in there while he's working I'm doing them, and if he says anything I'm gonna bite his head off.
135x5
155x5
175x5
185x5
205x5
215x5
225x3 PR
Romanian Deadlift
135x10
155x10
175x8
185x6
Step-ups (holding dumbells; using approx. 18" box)
40x10
45x8
45x6
Grip was the biggest limiting factor on the step-ups. If I do those again, I'll have a barbell on my back because my grip really limited me. Squat still sucks horrifically, but I'm improving.
I actually witnessed the same guy that told me they had a no deadlifting policy actually help a guy carry a barbell over to the side, set it on the floor, and watch the guy do deadlifts (the idiot was doing the 300 workout). Needless to say I was pissed. I decided to not say anything, since I was already almost done with my workout. Next time I'm doing legs in there while he's working I'm doing them, and if he says anything I'm gonna bite his head off.
Wednesday, December 5, 2007
Repitition Upper Body
Dumbell Bench Press
55x21
55x16
55x13
Chin-ups
1x6
2x5
1x3 or 4
Dumbell Rows
55x10
60x10
65x8
Military Press
95x10
115x6
115x4
Not all that great of a workout. I felt pretty weak. I knew something was gonna happen when I could only get 13 up on my last set of dumbell bench press. I strained a muscle in my neck (spleenius) when I did military press. That cut the workout a little short.
55x21
55x16
55x13
Chin-ups
1x6
2x5
1x3 or 4
Dumbell Rows
55x10
60x10
65x8
Military Press
95x10
115x6
115x4
Not all that great of a workout. I felt pretty weak. I knew something was gonna happen when I could only get 13 up on my last set of dumbell bench press. I strained a muscle in my neck (spleenius) when I did military press. That cut the workout a little short.
Monday, December 3, 2007
Dumbell Bench Press
50x6
60x5
65x5
70x5
75x5
80x3 PR
Dips
4x12 PR
Superset:
Bent-Over Barbell Rows
95x12
115x8
115x6
115x8
Bent-Over Lateral Raises
20x12
20x10 or 12
25x8
25x8
A short workout...it took more time than I expected. Set PR on dumbell bench press, hopefully I can do 80 for 5 reps next time. Also increased my reps in dips by 1 per set. Was really disappointed in my rows. I have done more weight than that before, I just was having trouble getting it up. Maybe it was because I superset them with bent over lateral raises. I won't do that next time, and see how I feel. The weights of the rows are assuming the bar weighs 25 pounds.
50x6
60x5
65x5
70x5
75x5
80x3 PR
Dips
4x12 PR
Superset:
Bent-Over Barbell Rows
95x12
115x8
115x6
115x8
Bent-Over Lateral Raises
20x12
20x10 or 12
25x8
25x8
A short workout...it took more time than I expected. Set PR on dumbell bench press, hopefully I can do 80 for 5 reps next time. Also increased my reps in dips by 1 per set. Was really disappointed in my rows. I have done more weight than that before, I just was having trouble getting it up. Maybe it was because I superset them with bent over lateral raises. I won't do that next time, and see how I feel. The weights of the rows are assuming the bar weighs 25 pounds.
Sunday, December 2, 2007
Vertical Jumps
8x3
Bulgarian Split Squat Jumps
BW 2x8
BW 2x6
Abdominal Circuit
Sprinter sit-ups x20
V-ups x20
Toe Touches x20
Hip Thrusts x10
Didn't want to go do a really intense lower body workout again so soon, but I also couldn't stand not doing anything today, so I kinda got creative and did a short plyometrics type workout in my apartment instead. It doesn't look like much, but it was more intense than it looks. Thats still not much ab work though.
8x3
Bulgarian Split Squat Jumps
BW 2x8
BW 2x6
Abdominal Circuit
Sprinter sit-ups x20
V-ups x20
Toe Touches x20
Hip Thrusts x10
Didn't want to go do a really intense lower body workout again so soon, but I also couldn't stand not doing anything today, so I kinda got creative and did a short plyometrics type workout in my apartment instead. It doesn't look like much, but it was more intense than it looks. Thats still not much ab work though.
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