Jim's Workout

[riff]

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!

[Jared Enderton]

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.

[Jared Enderton]

You picked a great weight then! Those last few reps should be very challenging.

[riff]

Week 1, Day 2

Back 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.

[Jared Enderton]

You are absolutely right... Great approach. Slowly work your way up and just free squatting will probably make you a tad sore anyway.

[riff]

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.

[riff]

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...

[riff]

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.

[riff]

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.

[Jared Enderton]

Nice job on the squats and hip sled especially. Keep it up!

[riff]

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)

[riff]

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

[riff]

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.

[riff]

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.

[Jared Enderton]

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!