Felt good to get back into the gym after a deload week. The nagging aches and pains are pretty much gone. I can still feel some pain in the elbows but so far so good. Starting to take some glucosamine with chondroitin for my joints.
Upper body weights up 5lbs on main lifts and lower body +10lbs on main lifts.
5 min warmup Airdyne bike
5 reps week
OHP - 150X5, 160X5, 170X8.
Felt strong and still making the required reps and then some on the last set.
OHP - 135X12, X11, X11 Superset with Wide Lat pulldown - 185X12, X11, X9.
Seated DB press - 60X12, X12, X10 Superset with BB bent row - 205X8X3.
DB Front raise - 30X8X3 superset with Seated cable row - 185X8, X10, X8.
Made sure to have a good warmup, going to make sure I am warming up better to avoid any more injuries. I also wore my neoprene knee sleeves on my arms for warmth which I really liked, they really kept them warm and felt good.
Deads tomorrow.
Monday, April 21, 2014
Tuesday, April 15, 2014
Cycle 3 deadlift deload
Rack pulls below knee - 95X15, 205X5, 250X5, 300X5.
I did rack pulls because I didn't feel like pulling the bar out of the rack and pulling out the jack. Lazy, I know.
CG Lat pulldown - 135X15X3
Upright cable row - 90X15X3
BB curls (bar only) - 45X25
DB seated curls - 25X20
DB Hammer curls - 25X20
Standing cable curl - 50X20
Kettlebell swings - 12lbX20X2
Foam roller lower back, glutes and IT band.
Airdyne bike 10 mins.
Pretty much just kept moving the enitre workout, no breaks between sets just long enough to set up next set.
I did rack pulls because I didn't feel like pulling the bar out of the rack and pulling out the jack. Lazy, I know.
CG Lat pulldown - 135X15X3
Upright cable row - 90X15X3
BB curls (bar only) - 45X25
DB seated curls - 25X20
DB Hammer curls - 25X20
Standing cable curl - 50X20
Kettlebell swings - 12lbX20X2
Foam roller lower back, glutes and IT band.
Airdyne bike 10 mins.
Pretty much just kept moving the enitre workout, no breaks between sets just long enough to set up next set.
Monday, April 14, 2014
Cycle 3 deload week
Just thought I would post my deload workouts this week so it gives you an idea of what it looks like. They are not exciting lol, just focusing on recovery to get ready and fresh for the next cycle.
OH DB press - 20X20, DB Flyes - 20X15, DB Front raise - 20X15.
Just getting blood to the shoulders. My right one is still sore from last week (not in a good way).
BB OHP - 85X5, 95X5, 115X5.
Hanging knee raise - 3 sets of 20.
30 mins Airdyne Bike. Cardio sucks. But need to keep doing it as I dont want to gain any more weight. Weighed in at 222 lbs this am. Going to watch my diet a little closer this week as well as I am not lifting heavy so therefore not as much food required.
I was looking ahead and it works out perfectly so that I get 2 more cycles in before the Dauphin meet. That includes deload weeks so, the last week before the meet will be a deload. That will give me a good idea of what my opening lifts will be at the meet.
Deadlift deload workout tomorrow.
OH DB press - 20X20, DB Flyes - 20X15, DB Front raise - 20X15.
Just getting blood to the shoulders. My right one is still sore from last week (not in a good way).
BB OHP - 85X5, 95X5, 115X5.
Hanging knee raise - 3 sets of 20.
30 mins Airdyne Bike. Cardio sucks. But need to keep doing it as I dont want to gain any more weight. Weighed in at 222 lbs this am. Going to watch my diet a little closer this week as well as I am not lifting heavy so therefore not as much food required.
I was looking ahead and it works out perfectly so that I get 2 more cycles in before the Dauphin meet. That includes deload weeks so, the last week before the meet will be a deload. That will give me a good idea of what my opening lifts will be at the meet.
Deadlift deload workout tomorrow.
Friday, April 11, 2014
Cycle 3 Week 3 Squats - End of Cycle 3
Trained at 1030am. Really good sleep after working til 1100pm.
Squats Warmup - 135X15, 225X10, 315X5
Working sets - 340X5, 380X3, 435X2. (PR).
Assistance work - 315X8, X6.
Pause squats (2 sec. pause on the hole - 225X10X2.
The 1st rep on the last working set was ugly. My bar placement was wrong and it threw me off, I really had to work to correct it. The second rep felt awesome. I feel if I didn't have to correct the first rep I could have tripled 435. Really need to focus on proper bar placement every time. Either way, it was a pretty epic squat session. Feels good to still be breaking PR's.
Deload week with conditioning next week. Gonna go real light on the weights to let my body heal up for the next cycle. Going to adjust my calorie intake as well so I don't gain any weight when I'm not lifting as heavy.
Squats Warmup - 135X15, 225X10, 315X5
Working sets - 340X5, 380X3, 435X2. (PR).
Assistance work - 315X8, X6.
Pause squats (2 sec. pause on the hole - 225X10X2.
The 1st rep on the last working set was ugly. My bar placement was wrong and it threw me off, I really had to work to correct it. The second rep felt awesome. I feel if I didn't have to correct the first rep I could have tripled 435. Really need to focus on proper bar placement every time. Either way, it was a pretty epic squat session. Feels good to still be breaking PR's.
Deload week with conditioning next week. Gonna go real light on the weights to let my body heal up for the next cycle. Going to adjust my calorie intake as well so I don't gain any weight when I'm not lifting as heavy.
Thursday, April 10, 2014
Cycle 3 Week 3 Bench Press
5/3/1 reps. Trained at 1130. Good night sleep and eating fairly well.
Started off the workout with 10 mins on the bike. Going to continue this and adjust amount of cardio depending on my weight. I feel good and strong at 220 right now and am going to try and stay there, it seems like the sweet spot for me between strength and obesity lol.
Last bench day of 3rd cycle.
BB Bench press - 265X5, 300X3, 335X3. (PR) Been a while since I broke a PR on the bench, so that was good. I'm trying a different setup on the bench a little, with more arch and leg drive. Before I basically just flat benched and think I was too loose. This way includes everything like my traps, legs and lats are a little tighter and engaged in the lift. So far, so good.
Incline DB press - 100X8, X7, X7.
Close grip bench press - 225X5, X5, X4. Superset with cable crossover - 70X9, X8, X7.
When I do CGB my hands are inside the knurling on the bar, so it's pretty much all triceps.
Tricep pressdowns - 140X20, X15, X15. Superset with O.H. Tricep rope Ext. - 50X10, X8, X8.
That last superset pretty much destroyed my triceps which was awesome.
Squats tomorrow then deload week. I am going to take the deload week and rest my body, I feel pretty beat up between my lower back and elbow tendons. Elbows felt good today but I took ibuprofen this morning for my back from deads, so I think thats why. Pretty jacked for cycle four of the program with some new numbers, although my training maxes are not going to increase too much.
Started off the workout with 10 mins on the bike. Going to continue this and adjust amount of cardio depending on my weight. I feel good and strong at 220 right now and am going to try and stay there, it seems like the sweet spot for me between strength and obesity lol.
Last bench day of 3rd cycle.
BB Bench press - 265X5, 300X3, 335X3. (PR) Been a while since I broke a PR on the bench, so that was good. I'm trying a different setup on the bench a little, with more arch and leg drive. Before I basically just flat benched and think I was too loose. This way includes everything like my traps, legs and lats are a little tighter and engaged in the lift. So far, so good.
Incline DB press - 100X8, X7, X7.
Close grip bench press - 225X5, X5, X4. Superset with cable crossover - 70X9, X8, X7.
When I do CGB my hands are inside the knurling on the bar, so it's pretty much all triceps.
Tricep pressdowns - 140X20, X15, X15. Superset with O.H. Tricep rope Ext. - 50X10, X8, X8.
That last superset pretty much destroyed my triceps which was awesome.
Squats tomorrow then deload week. I am going to take the deload week and rest my body, I feel pretty beat up between my lower back and elbow tendons. Elbows felt good today but I took ibuprofen this morning for my back from deads, so I think thats why. Pretty jacked for cycle four of the program with some new numbers, although my training maxes are not going to increase too much.
Tuesday, April 8, 2014
Cycle 3 week 3 Deadlifts
Trained at 200pm.
Week 3, 5/3/1 rep scheme.
Deadlifts - Warmup - 135X12, 225X8, 315X5.
Working sets - 375X5, 425X1, 475X2.
I don't know what happened on the second set, I just couldn't get another rep (was supposed to be 3). Maybe it was my setup, not enough rest time or mental state but it just wouldn't go. Kind if deflated me briefly. Was going to stay at that weight and try again but my training partner convinced me to go ahead with the third set weight for a single. Grinded out a double, which was good so that fixed my broken ego.
Did some trap work after;
Upright cable row - 140X10X3 superset with DB shrugs - 85X15, X12, X12.
May have hurt something in my back but time will tell if its DOMS or an injury.
Maybe rest tomorrow, maybe some BB work if felling up to it.
Week 3, 5/3/1 rep scheme.
Deadlifts - Warmup - 135X12, 225X8, 315X5.
Working sets - 375X5, 425X1, 475X2.
I don't know what happened on the second set, I just couldn't get another rep (was supposed to be 3). Maybe it was my setup, not enough rest time or mental state but it just wouldn't go. Kind if deflated me briefly. Was going to stay at that weight and try again but my training partner convinced me to go ahead with the third set weight for a single. Grinded out a double, which was good so that fixed my broken ego.
Did some trap work after;
Upright cable row - 140X10X3 superset with DB shrugs - 85X15, X12, X12.
May have hurt something in my back but time will tell if its DOMS or an injury.
Maybe rest tomorrow, maybe some BB work if felling up to it.
Monday, April 7, 2014
Cycle 3 week 3 OHP
Went to gym at 230pm. Slept until 1100am which was awesome. Watched "Generation Iron" last night with my training partner. An interesting look at the life of a bodybuilder.
Week 3 OHP (5/3/1 reps).
OHP - 145X5, 165X3, 185X4. Superset with Wide Lat pulldown - 185X12, 205X10, 205X8.
Pin Press (2" off chest) - 225X5, 245X5, 265X5.
Seated DB press - 60X12, X8, X8.
Seated cable row - 205X10, X8, X10 superset with DB front raise - 30X8, X10, X8.
Airdyne bike 10 mins.
Did the pin presses off the safeties. I have added these as an assistance to my bench press to help with the mid way part of the lift which is my weak point. I am strong off the chest and lockout, mid press seems to be where I usually fail so I will see if this helps. I added it on OHP day just because I already do enough assistance work on bench day.
Jumped on the bike after workout for some conditioning/cardio. It became very clear to me quickly that I need to do more of this.
I also adjusted my diet a little. This is what I strive for;
3200 calories made up of 35% carbs, 35% protein and 30% fat. I have gained a few lbs over the last week or so and weighed in at 221.5lbs yesterday. Have been eating everything in sight. I am ok with the weight gain but don't want to gain any more, so going to clean it up a little and continue to do some cardio work to maintain.
Week 3 deads tomorrow.
Week 3 OHP (5/3/1 reps).
OHP - 145X5, 165X3, 185X4. Superset with Wide Lat pulldown - 185X12, 205X10, 205X8.
Pin Press (2" off chest) - 225X5, 245X5, 265X5.
Seated DB press - 60X12, X8, X8.
Seated cable row - 205X10, X8, X10 superset with DB front raise - 30X8, X10, X8.
Airdyne bike 10 mins.
Did the pin presses off the safeties. I have added these as an assistance to my bench press to help with the mid way part of the lift which is my weak point. I am strong off the chest and lockout, mid press seems to be where I usually fail so I will see if this helps. I added it on OHP day just because I already do enough assistance work on bench day.
Jumped on the bike after workout for some conditioning/cardio. It became very clear to me quickly that I need to do more of this.
I also adjusted my diet a little. This is what I strive for;
3200 calories made up of 35% carbs, 35% protein and 30% fat. I have gained a few lbs over the last week or so and weighed in at 221.5lbs yesterday. Have been eating everything in sight. I am ok with the weight gain but don't want to gain any more, so going to clean it up a little and continue to do some cardio work to maintain.
Week 3 deads tomorrow.
Subscribe to:
Posts (Atom)