riff
New Member
Posts: 42
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Post by riff on Jun 11, 2009 6:40:50 GMT -5
Week 1, Day 1
Flat Bench: 3 X 12 (160, 160, 160F) Close Grip Bench: 3 X 12 (90, 90, 90) DB Bench 3 X15 (45s, 45s, 45s) SS - Flies/Tri 2 X 15 (50/100, 50/100) V-ups & Bicycle Abs
Notes: Weights listed are minus bar weight...
**increasing the reps from the 8 that I am currently used to really kicked my butt....definitely a nice change of pace!
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Post by Jared Enderton on Jun 11, 2009 13:12:13 GMT -5
I am glad it challenged you- I look forward to reading your training log! So next week when you come back to 12 reps again for this workout- try to bump up the weight just a little bit, or if you failed on a few keep that weight but try to finish that week.
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Post by Jared Enderton on Jun 11, 2009 20:18:47 GMT -5
You picked a great weight then! Those last few reps should be very challenging.
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riff
New Member
Posts: 42
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Post by riff on Jun 12, 2009 6:40:28 GMT -5
Week 1, Day 2Back Squat: 3 X 12 (90, 90, 90) Hip Sled: 3 X 12 (270, 270, 270) SS - Leg Ext/Leg Curl 3 X20 (130/80, 130/80, 130/80) SS - Calf Raises/Bicep Curls 3 X 15 (180/50, 180/50, 180/50) DB Bicep Curls 3 X 12 (30's, 30's, 30's) Notes: Started off somewhat light on Squats as I had been using the Smith machine previously. Not wearing a weight belt either to work on strengthening core. Better safe than sorry as I want to be able to get out of bed tomorrow.
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Post by Jared Enderton on Jun 12, 2009 9:26:03 GMT -5
You are absolutely right... Great approach. Slowly work your way up and just free squatting will probably make you a tad sore anyway.
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riff
New Member
Posts: 42
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Post by riff on Jun 15, 2009 5:09:22 GMT -5
Week 1, Day 3
Incline Bench: 3 X 12 (90, 110, 110) DB Bench Press: 3 X 15 (50s, 50s, 50s) DB Seated Shoulder Press: 2 X 10 (40s, 40s) 3 Way Shoulders: 2 X 8 (15s, 15s) SS - Upright Rows/Shrugs: 2 X 12 (80/70s, 80/70s)
**modified exercises slightly as there isn't a shoulder press rack to utilize, so switched to DB instead. Also, used rope to do upright rows due to some wrist tenderness.
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riff
New Member
Posts: 42
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Post by riff on Jun 16, 2009 15:09:40 GMT -5
Week 1, Day 4
Back Squats 3 X 12 (90, 110, 110) SS - Pull Ups/Lat pulls 2 X 12 (-100/120, -100/120f) SS - DB Rows/Calf Raises 3 X 15 (25, 25, 25) Back Extensions (20) V-ups & Bicycle Abs
I can already tell that this is going to be the day that I dread...
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riff
New Member
Posts: 42
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Post by riff on Jun 17, 2009 6:33:56 GMT -5
Week 2, Day 1
Flat Bench 3 X 12 (170, 170, 170f) Close Grip Bench 3 X 12 (100, 100, 100) DB Bench 3 X 15 (50's) SS - Flies/Tri 2 X 15 (60/80 - used different Tri machine) Abs
Overall, had a good lift...was worried at first since I had a rough last set of flat bench, but ended strong.
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riff
New Member
Posts: 42
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Post by riff on Jun 21, 2009 12:23:34 GMT -5
Week 2, Day 2 Back Squats: 3 X 12 (110, 130, 150) Hip Sled: 3 X 12 (320, 360, 410) SS - Leg Ext/Leg Curl 3 X20 (130/80, 130/80, 130/80) - increase next time SS - Calf Raises/Bicep Curls 3 X 15 (180/50, 180/50, 180/50) DB Bicep Curls 3 X 12 (30's, 30's, 30's)
Overall, had a great workout....really started to increase the weight, which was nice to see.
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Post by Jared Enderton on Jun 22, 2009 14:19:45 GMT -5
Nice job on the squats and hip sled especially. Keep it up!
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riff
New Member
Posts: 42
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Post by riff on Jun 24, 2009 4:54:41 GMT -5
Week 2, Day 3
Incline Bench 3 X 12 (110, 110, 110) DB Bench Press 3 X 15 (50, 50, 55) Seated Shoulder Press 2 X 10 (45, 45) 3 Way Shoulders 2 X 8 (15, 15, 15) SS - Upright Rows & Shrugs 2 X 12 (80/70, 90/70)
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riff
New Member
Posts: 42
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Post by riff on Jun 29, 2009 6:13:27 GMT -5
Week 2, Day 4
Back Squats 3 X 12 (160, 160, 180) SS Pull Up / Lat Pulldowns 2 X 12 (-100/120, -90/120F) SS DB Rows / Calf Raises 3 X 15 (30, 35, 35) Back Ext X 20
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riff
New Member
Posts: 42
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Post by riff on Jun 29, 2009 6:17:29 GMT -5
Week 3, Day 1
Bench Press 3 X 10 (180, 180, 180) Close Grip Bench 3 X 10 (110, 110, 110) DB Bench Press 3 X 12 (60, 60, 60) SS Flies / Tricep Push Down 3 X 12 (60/110, 70/120, 80/130)
Note: Not feeling the greatest this morning, slept poorly, but still had an okay lift considering. Close grip bench, which is usually one of my strongest lifts, was the toughest exercise for some reason. Was feeling a little "tweak" in my shoulder on occasion, so didn't push too hard.
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riff
New Member
Posts: 42
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Post by riff on Jun 30, 2009 6:23:20 GMT -5
Week 3, Day 2
Back Squats 3 X 10 (180, 200, 200) Hip Sled 3 X 10 (410, 450, 500) SS Leg Ext / Leg Curls 2 X 15 (140/90, 150/100) SS Calf Raise / Curls 3 X 15 (205/60, 205/60, 205/60) DB Bicep Curls 3 X 12 @ 30
Workout felt great today....made it through everything strong, and usually got fatigued by the last set of curls but made it through clean this time. Increased some weight substantially too.
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Post by Jared Enderton on Jun 30, 2009 19:30:38 GMT -5
Glad to see the progressions continue... It generally takes a few weeks to adapt, so it seems you are starting to improve a lot. Nice work, and keep it up!
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