riff
New Member
Posts: 42
|
Post by riff on Jul 2, 2009 6:47:15 GMT -5
Week 3, Day 3
Incline Bench 3 X 10 (120, 130, 130) DB Bench Press 3 X 12 (60, 65, 65) Seated Shoulder Press 2 X 10 (45, 45) 3 Way Shoulders 3 X 8 (20, 20, 20) SS - Upright Rows/Shrugs 3 X 12 (90/70, 90/80, 90/80)
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 3, 2009 7:27:28 GMT -5
Week 3, Day 4
Back Squat 3 X 10 (200, 200, 210) SS - Pullups / Lat Pulldown 2 X 12 (-80/120, -80/120) SS - DB Rows / Calves 3 X 15 (40, 40, 40)
The Pullup & Lat Pulldown combo kills me every time...
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 7, 2009 6:17:37 GMT -5
Week 4, Day 1
Bench Press 3 X 10 (180, 190, 200) Close Grip Bench Press 3 X 10 (110, 120, 120) DB Bench Press 3 X 12 (70, 70, 70) SS - Flies/Tricep 3 X 12 (80/130, 80/130, 90/140)
An excellent workout this morning. The long weekend break was just what I needed.
|
|
|
Post by Jared Enderton on Jul 7, 2009 9:41:40 GMT -5
wow, that was an excellent workout. Looks like you got through all the #'s and improved big time from the first 3 weeks. Sometimes a break isn't always so bad!
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 13, 2009 4:23:03 GMT -5
Week4, Day 3
Incline Bench 3 X 10 (140, 140, 140) DB Bench Press 3 X 12 (70, 70, 70) Shoulder Press 2 X 10 (45, 45) 3 Way Shoulders 3 X 8 (20, 20, 20) SS - Rows/Shrugs 3 X 12 (90/80, 100/80, 100/80)
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 13, 2009 4:24:34 GMT -5
Week 4, Day 4
Back Squat 3 X 10 (210, 210, 210) SS - Pull-up/Lat Pulldown 2 X 12 (-80/120, -80/120) SS - DB Rows/Calf Raise 3 X 15 (40, 40, 40) Back Ext
|
|
|
Post by Jared Enderton on Jul 13, 2009 18:23:27 GMT -5
Nice job again. Did the squats feel better this week?
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 13, 2009 21:13:40 GMT -5
Week 5, Day 1
Bench 3 X 8 (210, 210, 210) Close Grip Bench 3 X 8 (130, 130, 130) DB Bench 3 X 10 (75, 80, 85) SS - Flies/Tricep 3 X 12 (90/150, 90/150, 90/150) Waiter Walk / Planks (45/45s)
In answer to your squat question, that day was actually the worst I've had since starting the new plan. I had to come in several hours later then I normally do, which was already throwing me off. My hip seemed to be a bit tender, so I just stuck with status quo. The crowd that was in the gym also served to remind me why I get up early to beat the "stay at home moms". :-)
This week started off great...had a really good lift this morning...and was back on my 5 a.m. routine!
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 14, 2009 7:15:54 GMT -5
Week 5, Day 2
Great Workout today!
Back Squat 3 X 8 (220, 230, 250) Hip Sled 3 X 8 (500, 540, 630) SS Leg Ext/Curl 3 X 12 (170/110, 190/120, 190/120) SS Calf/Bicep 3 X 12 (225/70, 225/70, 225/70) DB Bicep 3 X 12 (35, 35, 30)
|
|
|
Post by Jared Enderton on Jul 15, 2009 22:26:44 GMT -5
Glad to hear this one went better. Your weights look to be progressing perfectly.
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 22, 2009 18:24:39 GMT -5
Week 5, Day 3
Incline Bench 3 X 8 (160, 160, 160) DB Bench Press 3 X 10 (85, 85, 85) Seated Shoulder Press 3 X 8 (45, 45, 45) 3 Way Shoulders 3 X 8 (20, 20, 20) SS Rows/Shrugs 3 X 12 (100/80, 100/80, 100/80)
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 22, 2009 18:28:11 GMT -5
Week 5, Day 4
Back Squat 3 X 8 (250, 250, 250) SS Pull up/Lat pulldown 2 X max/12 (-80/110, -80/110) SS DB Row/Calf Raise 3 X 15 (40, 40, 40) Back Ext Waiter Walk/Plank
**As has become typical with this day, I really struggle on the pull-up & lat pull-downs. I'm almost having more difficulty as the weeks have gone on. I might have started out a bit too heavy, so I'm debating about dropping a little weight next time as I keep failing and am getting frustrated. Any suggestions??
|
|
|
Post by Jared Enderton on Jul 22, 2009 22:28:31 GMT -5
I say definitely drop the weight. Generally the pullups take much more out of people than they think, and overestimate what they can do on the pulldowns. You can always work your way back up, just drop it down for a few weeks and start increasing it after that!
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 31, 2009 4:35:09 GMT -5
Thanks...I did that, and it worked well. I kind of discovered that I really over-utilize my bicep for back exercises. By dropping the weight (or increasing the assist), I was really able to concentrate on making my back do the work. I think I'm still bitter about pullups from way back doing the presidential fitness tests. It always pissed me off that the little guys could do all these pullups but I was lucky to do one or two. LOL
|
|
riff
New Member
Posts: 42
|
Post by riff on Jul 31, 2009 4:37:11 GMT -5
Week 6, Day 1
Bench Press 3 X 8 (210, 210, 220) Close Grip Bench 3 X 8 (140, 140, 140) DB Bench Presss 3 X 10 (85, 85, 85) SS Flies / Tric 3 X 12 (90/160, 90/160, 90/160)
|
|