Saturday, December 31, 2011

12/31/11

Weight:
205.6

Squats
45 * 10
95 * 10
115 * 10
135 * 10
155 * 6
175 * 6

Sumo deadlifts
135 * 6, 6, 6, 6

Knee raises
BW * 10, 10, 10, 10

Chins
BW * 6, 6, 6, 4

Preacher curl
90 * 6
80 * 8
70 * 12
60 * 15

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
360 * 6
270 * 6
180 * 10
90 * 10

Friday, December 30, 2011

12/30/11

Weight:
206.4

Incline DB press
60 * 10
90 * 6
120 * 6
140 * 6
150 * 6, 6, 6
100 * 12

Chest supported row
25 * 10
35 * 6
45 * 6
50 * 6
55 * 6, 6, 6
35 * 12

DB shoulder press
60 * 10
80 * 6
90 * 6
100 * 6, 6, 6
70 * 12

Pulldowns (lever machine)
90 * 10
110 * 6
130 * 6
140 * 6
160 * 6, 6
90 * 12

Dips
BW * 10, 10, 10, 10

Pec deck (chest)
80 * 10
90 * 6
100 * 6, 6

Pec deck (rear delts)
60 * 10
70 * 6
80 * 6, 6

12/28/11

Better late than never...here's Wednesday's workout.

Weight:
204.6

Squats
45 * 10
95 * 6
135 * 6
185 * 6, 6
205 * 3
135 * 6

Knee raises
BW * 10, 10, 10, 10

Machine crunch
125 * 20, 20

Incline curl
50 * 6
60 * 6
70 * 6, 6, 6, 6

Back extensions
BW * 15, 15, 15, 15

Leg press (15 seconds rest between sets)
90 * 10
180 * 10
270 * 6
360 * 6
450 * 5
360 * 6
270 * 6
180 * 10
90 * 10

Tuesday, December 27, 2011

12/27/11

Weight:
205.4

Cardio day today. Ran 1.25 miles in 14:30, including 3 minutes of warmup. Did the rowing machine for 10 minutes, and 5 minutes on the bike.

Monday, December 26, 2011

12/26/11

Weight:
208.6 (Christmas feast FTW)

Bench
45 * 10
135 * 6
155 * 6
175 * 6
200 * 6, 5, 4, 3
140 * 10

Bent over row
95 * 6
135 * 6
155 * 6, 6, 6
135 * 8
95 * 10

Military press
45 * 10
95 * 6
105 * 6
95 * 6
65 * 10

Chin
150 * 6
BW * 6, 5, 4
180 * 6
120 * 10

Decline bench
135 * 12, 12, 10, 8

Flys
50 * 10, 10, 10, 10

Seated row
70 * 10, 10
90 * 10, 10

Saturday, December 24, 2011

12/24/11

Weight:
206.4

So, in lieu of my regular routine, I jogged on the treadmill and did some miscellaneous accessory stuff. Those leg press sets earlier this week just obliterated my glutes and hamstrings, which makes me wonder if I've been a little too lenient on my lower body exercises. I'll know in several weeks; if my legs adapt, I've not been intense enough, if they don't, I've found my limit. 8-)

Went 2 miles in 23:00, which include 3 minutes of warmup. So, my pace was up a bit today.

12/23/11

Weight:
206.0

Incline bench press
45 * 10
95 * 5
135 * 10, 10, 10, 7

Low row
120 * 5
150 * 5
170 * 10, 10, 10, 7

DB shoulder press
60 * 5
90 * 10, 10, 10, 8

Pulldowns
80 * 10
100 * 10
120 * 5
140 * 5
160 * 3
140 * 4
120 * 6
100 * 10
80 * 10
(15 second rest between sets)

Dips
BW * 10, 10, 10, 8

Reverse pec deck
60 * 10, 10, 10, 10

Wednesday, December 21, 2011

12/21/11

Weight:
206.6

Squat
45 * 10
135 * 5
165 * 8, 8, 8, 8

Trap bar deadlift
135 * 6
185 * 6, 6, 6, 3

Hammer curls
60 * 10
80 * 8, 8, 8, 8

Twisted crunch
BW * 10, 10, 10

Lower back extension
BW * 15, 15, 15

Leg press (15 seconds between sets)
90 * 10
180 * 10
270 * 6
360 * 6
450 * 5
360 * 6
270 * 6
180 * 10
90 * 10

Simply based on the way they feel, I'll probably stick with the trap bar deadlifts for a while. I'm trying to get in a little more volume on my legs to bring my squat up. Those leg press sets are BRUTAL. The only rest I get between sets is adding/removing plates. That last set, even with only 90 pounds, is very difficult. I may not do this twice a week, preferring lunges, leg extensions/curls, etc. on the second day, depending on how my legs/knees recover after taking such a beating.

The lady who works at the gym didn't even recognize me today. It wasn't until she saw my tattoos that she realized who I was. "You've lost a lot of weight," she said. Always nice when someone notices. My goal for this time next year: "You've gained some weight, haven't you?" 8-)

Monday, December 19, 2011

12/19/11

Weight:
208

Bench
90 * 10
140 * 5
180 * 10, 8, 6, 5

Bent over row
45 * 6
95 * 6
135 * 5
150 * 8, 8, 7, 5

Military press
45 * 10
100 * 8, 8, 8, 6

Chins
130 * 6
170 * 10, 9, 7, 6

Decline bench
145 * 12, 10, 8, 7

Lateral raise
30 * 10, 10, 10, 8

Wednesday, December 14, 2011

12/14/11

Weight:
207.4

Incline DB press
80 * 10
110 * 5
130 * 10, 10, 10, 8

Low row
100 * 10
140 * 5
170 * 10, 10, 8, 8

DB shoulder press
60 * 10
90 * 10, 10, 8, 6

Pulldowns
100 * 5
120 * 10, 10, 10, 8

Dips
BW * 10, 10, 8, 6

Gonna take the last workout off this week. I'm getting some work done on my sleeve tomorrow, so I'll be a little sore over the weekend. 8-)

Tuesday, December 13, 2011

12/13/11

Weight:
208.2

Squat
45 * 10
95 * 5
135 * 5
155 * 10, 10, 10, 10

Knee raises
10, 10, 10, 10

Shrugs
135 * 10
185 * 5
225 * 10, 10, 10, 7 (grip failed)

BB curl
75 * 10, 10, 10, 8

Calf press
300 * 12, 12, 12, 12

Leg press
90 * 10
270 * 10
360 * 5
450 * 5
360 * 5
270 * 5
180 * 10
90 * 10
(15 seconds rest between each set)

Monday, December 12, 2011

11/12/11

Changed my bench press form, which explains the difference in reps this week vs. last week.
Weight:
209.2

Bench press
90 * 10
140 * 5
180 * 10, 8, 6, 6

Bent over row
95 * 10
140 * 10, 10, 10, 7

Military press
65 * 10
95 * 10, 10, 10, 7

Chins
130 * 10
170 * 10, 8, 7, 6

Decline bench
bar * 6
145 * 12, 10, 8, 6

Lateral raise
30 * 10, 10, 10, 8

Saturday, December 10, 2011

12/10/11

Good workout this morning. Giving my back a little break, so no deads today.
Weight:
210.2

Squats
45 * 10
95 * 10
135 * 10, 10, 10, 10

Machine crunches
125 * 20

Twist crunches
BW * 10, 10, 10

Back extensions
BW * 10, 10, 10, 15

Shrugs
135 * 10
185 * 10
205 * 10, 10, 10, 10

Seated calf press
90 * 15
160 * 15, 15, 15, 15

Chins
BW * 3, 3, 3, 3, 3, 3

Incline curls
60 * 10, 10, 6, 5

Friday, December 9, 2011

Focus

Something that I know plagues me in the gym is focus. Focus on what exercise I'm doing, focus on my routine, even focus on my overall goals. To elaborate, it's easy for me to forget what my long-term goals with respect to weight training are. Mainly, I want to build size. I'm not in this to be the next big powerlifter. However, once you get in the gym or cruise the forums and see the weights the other guys are lifting, it's easy to lose focus.

My last 4 week cycle, I was really focused on the weight I was doing, and not the muscles I was trying to build. The bigger the number I was able to lift, the better I felt. But this really doesn't work towards my long-term goal. Yes, lifting progressively heavier weights certainly helps one get bigger. But focusing on the muscles I'm training instead of the weight I'm lifting would certainly serve me better.

In addition, I'm very tempted to want to try the next best routine; even though I know that consistency will do me a lot more good. Seeing people tout one routine or the other, this split or that, frequency vs. volume, etc. just gets me wanting to build another routine to try out. If I do that, though, I'll never actually try a routine out for a sufficient period of time to know if it was effective or not.

Finally, as I alluded to earlier, I have trouble focusing on the muscle I'm training while lifting. Instead, I find myself thinking about the next set, the next exercise, or even what the other guys in the gym are lifting.

This cycle I am determined to keep these things in check. My long-term goals are likely not going to change, so I am keeping my eye on the prize, so to speak. My routine is sound; many people have had plenty of success using this routine, myself included (albeit small gains only over 4 weeks). And I really don't need to think about what other guys are doing. Though it's hard, I'm learning to check my ego at the door, lift the weights that I need to lift (even if they sound light), focus on my training, and walk out the door feeling like I've accomplished something.

"Obstacles are what you see when you take your eyes off the goal."
-Vince Lombardi

12/9/11

I cranked up the volume just a bit today. I'm tired of leaving the gym wondering if I should have done more sets. Today, that's not a question...I could not have done more. 8-)
Weight:
210.2

Incline DB press
60 * 10
80 * 10
100 * 10
120 * 10, 10, 10, 10

Chest supported row
25 * 10
35 * 10
45 * 10, 10, 10, 10

DB shoulder press
60 * 10
80 * 10
90 * 10, 9, 8, 8

Pulldowns
100 * 10
120 * 10
130 * 9 (A little ambitious here...wanted to keep good form)
120 * 9, 8, 8

Dips
BW * 10, 10, 7, 5

Rear delt row
30 * 10, 10, 10

Wednesday, December 7, 2011

12/7/11

Everything felt good today except the rack pulls. The regular bar was not to be found. The one in its place had knurling in all the wrong places, so it was a little awkward to use. Anywho...
Weight:
209.2

Squat
45 * 10
95 * 10
135 * 10
155 * 10, 10, 10

Rack pulls
135 * 10
185 * 6
225 * 6
275 * 6, 6

Machine crunch
125 * 20, 20, 20

Twisted crunch
BW * 10

Preacher curls
70 * 10
80 * 10, 10, 10

Calf press
300 * 12, 12, 12

Forearm curls
85 * 12, 12, 12

Tuesday, December 6, 2011

12/6/11

Weight:
209.4

Jogged 2 miles today in 21:00...picked up the pace a little from my last run.

Monday, December 5, 2011

12/5/11

Weight:210.4

Bench press
90 * 10
140 * 5
180 * 10, 10, 9

Bent over row
45 * 10
95 * 6
135 * 10, 10, 10

Military press
45 * 10
65 * 6
95 * 10, 10, 9

Chins
100 * 10
130 * 6
170 * 10, 9, 8

Decline bench
45 * 10
135 * 12, 12, 12

Lateral raise
50 * 8, 5
40 * 8

Saturday, December 3, 2011

11/3/11

Last deload workout...looking forward to picking up the intensity and volume again next week.
Weight:
210.4

Squats (wide stance)
45 * 10
95 * 15, 15

Machine crunches
125 * 25

Twisted crunches
BW * 15 each side

Deadlifts
135 * 10, 10

Incline curl
50 * 15, 15

Seated calf raise
90 * 25, 25

Chins
BW * 8 (from a dead hang...this is up a bit from my shoddy 6 reps from 5 or 6 weeks ago)

11/2/11

Wasn't able to hit my target of 2 sets of 15 for the BW dips, but I also wasn't willing to use the machine...so I'm alright with that. Threw in some rear delt raises today just to get a feel for what weight I should start them at. My front delts look fine, but my rear delts could use just a little bit of work, so I'll throw these in as an accessory next cycle.

Weight:
209.6

Incline DB press
60 * 10
100 * 15, 15

Low row
100 * 10
140 * 15, 15

DB press
60 * 10
80 * 15, 15

Pulldowns
100 * 10
120 * 15, 15

Dips
BW * 15, 11

Rear delt raise
30 * 15, 13

Friday, December 2, 2011

50 pounds!!!

I weighed in this morning at 209.6, so I got rid of the Thanksgiving bloat (2 pounds) and am back on track. But, more importantly, I hit the 50 pound mark!!! My BMI is now pleasantly hovering at "Marginally Overweight".

Let me be clear here...in no way do I think the BMI is any indicator of a person's health. There are far more factors than a simple calculation based on sex, age, height, and weight. However, having gone from "WARNING...DANGER...OBESE" to something a little more healthy-sounding is reassuring.

So, I'm down to a weight that I haven't been at in...oh...14 years. And I'm in better shape now than I was then...especially since I'm not pigging out on the college cafeteria food. 8-) Looking forward to the point where I'm able to focus more on putting on lean mass, rather than taking off fat. Slowly, but surely...

12/1/11

Weight:
211.0

Jogged about a mile and a quarter today. Still felt tough compared to jogging in the gym. Is it harder to jog in the cold?