ExRx.net

Today:


Workout A:

Squat:
BW x 5
BW x 5
55 x 5
85 x 3
105 x 2
145 x 5
145 x 5
145 x 5

Flat Bench Press:
45 x 5
45 x 5
65 x 5
85 x 3
95 x 2
115 x 4
115 x 3 -- Failure and dropped to safeties
115 x 2 -- Stopped short of failure
95 x 5

DL: %%
45 x 5
95 x 5
135 x 3
155 x 2
205 x 2

Squat Notes:
Not Bad, these just didn't feel great. Can't pinpoint why. I do think I have a low bar position and grip that will work for me now, and this is good.

Bench Notes:
I'm getting frustrated with Pressing. I know a lot of my problem is mental, but I also seem to have a real weakness in my Arms/Triceps that just doesn't seem to be getting better fast enough for me... ARRGGHHH

DL Notes:
The work set just seemed Heavy and my lower back didn't feel right. I fully expect to complete 5reps at 205# next workout. It just wasn't in the cards today..

Overall, This just wasn't my best workout. Everyone has to have bad days at times.

Cliff

So far, Bad week...

Sick wife and Kids... No Gym Time since Sunday...

Tonight......MAYBE (Hopefully)...

Cliff

YEAH... I finally made it...
Tuesday Jan 20, 2009 Workout..

Cardio Warmup
7min Bike
Moderate Walk around the Track - To Long ****

Vertical Leg Hip Raises:
BW x 15
BW x 15

4min +/- Treadmill


SS B:
Squat:
BW x 5
BW x 5
45 x 5
85 x 3
115 x 2
145 x 5
145 x 5
145 x 5

Overhead Press:
45 x 5
45 x 5
55 x 3
65 x 2
75 x 5
75 x 5
75 x 3

Power Clean:
45 x 5
45 x 5
55 x 3
65 x 2
85 x 5
85 x 5
85 x 5

Chinups: Shoulder Width Underhand Grip
2 reps

Squat Notes:
Likely Could have done 155, but with the unplanned week off, I didn't push these.

Press Notes:
Stepped back to 75# again and will work my way back up. I won't push it that hard and fast this time. I may even stay at 75# for the next workout just to make sure my form is Good.

Power Clean Notes:
I feel pretty good with these. Form Seemed pretty good until the last couple of reps. I tried to focus on the Jump Shrug as much as possible, but I don't think I have it completely down yet. These will get better with practice.

Chinup Notes:
It was late and I just did a single set to get a starting point for the Pullup Challenge. It went like this. Replace equipment after doing the Power Cleans, then immediately do some pullups. It was more like 2.75 reps, therefore, with more rest, I could have easily done 3 if not 4 reps.

**** Overall Notes:
The Gym was busy last night. And most importantly, the Squat Cage was full for a long time. First with a couple of guys Curling, then before I could finish my Warmup on the Bike a couple more guys started their sets of Squats. At least the second set of guys were doing squats and their form and depth seemed pretty good, they were just in there a long time and did a lot of sets and reps.

The Long wait for the cage had me doing lots of Cardio. If I had known it would be so long, I would changed to my running shoes and spent some better time on teh track, but I was in my Chucks, which I don't want to run in, due to their design. I was expecting to get in lift and get out, but that did not happen.

Good Workout, Just longe than expected.

Cliff

Thursday 20090123

Cardio Warmup:
~5min brisk walk around the track

Workout A:

Squat:
BW x 5
BW x 5
55 x 5
85 x 3
115 x 2
155 x 5
155 x 5
155 x 5

Flat Bench Press:
45 x 5
45 x 5
65 x 5
85 x 3
95 x 2
105 x 5
105 x 5
105 x 5


DL: %%
45 x 5
95 x 5
135 x 3
155 x 2
185 x 5

Parallel Dips:
BW x 6
BW x 6
BW x 6

Squat Notes:
These Felt pretty good. My Whole Body was not warmed up enough though. Should have spent some time on the Treadmill or Bike to get warmed up better. I think I will keep this weight for the next workout, just to ensure Good/Decent Form.

Bench Notes:
Widened my grip a bit, and dropped the weight back again. Also, Worked on Quicker Warmups and Form. I will move up next workout, but not much.

DL Notes:
Dropped back down to 185, because I missed a week. These Felt pretty good and I think my form held together with a tight lower back. The Last rep was tough though.

Dip Notes:
These surprised me. I had not done them in a few weeks, but I am happy to have done 3 sets of 6 and nonw were to failure. I could have likely etched out 1 more rep per set.

Weight notes:
Still rising and up to 172#. I really need to take some measurements and start comparing them from time to time.

Overall Notes:
Good Workout, The Gym was full, and it seemed like everyone wanted to Bench last night. Or at least they wanted to use a Bar for something.

Cliff

Today: Sunday 20090322

Thursday 20090123

Cardio Warmup:
7min Warmup setting on Bike

Workout A:

Squat:
45 x 5
45 x 5
55 x 5
85 x 3
105 x 2
115 x 5
115 x 5
115 x 5

Flat Bench Press:
45 x 5
45 x 5
65 x 3
85 x 3
95 x 5
95 x 5
95 x 5

DL: %%
45 x 5
95 x 5
135 x 3
155 x 2
175 x 5

Parallel Dips:
BW x 4
BW x 3
BW x 2

Overall Notes:
It had been nearly 2 months since my last workout, therefore, I wanted to go light on everything and work my way back up. The Hope is that the DOMS won't be as bad as they would be if I went HEAVY this workout. I am already a little sore, so, I can only imagine how itowould be if I didn't go "light".

Squat Notes:
In addition to the 2-months off, I have been reading Starting Strength, and I'm fairly convinced that all of my prior squats were Quad Dominant and had some problems. Mainly, I did not put enough emphasis on Pushing my knees out and holding them out. Reading through my prior logs, I had problems with my knees caving in. Dropping weight and focusing more on pushing my knees out and activating the Hamstrings should allow good improvements as I work my way back up again.

Also, I changed my warmup sets. Previously, I had 2 sets at BW, but I will now have 2 sets at 45# (Bar Only).

All Sets felt fairly good..

Bench Notes:
Nothing to really say here. 95# has been fairly easy in the past and still is. I will feel better when I break through the 110# barrier I seem to have.

DL Notes:
The Warmup sets felt heavy, but my final work set at 175# felt Pretty Good. I did feel the stretch and work in the Hamstrings.

Dip Notes:
Fatigue set in fast during these. I didn't feel that tired from my workout until I started these.

Cliff

Tuesday 20090324

Cardio Warmup:
8min +/- Treadmill


SS B:
Squat:
45 x 5
45 x 5
55 x 5
85 x 3
105 x 2
125 x 5
125 x 5
125 x 5

Overhead Press:
45 x 5
45 x 5
55 x 3
65 x 2
75 x 5
75 x 5
75 x 5

Power Clean:
45 x 5
45 x 5
65 x 3
85 x 5

Squat Notes:
Overall pretty good. I can tell a difference in my Form. The new Wider stance and pushing my knees farther out does seem to activate the Hamstrings more.

Overhead Press Notes:
The last set was rough, and I truly had to muscle up the last rep. I'm happy to get the last rep in, but still not a great rep. looking back closer at my log, I should have started these at a lower weight. These have been all over the board depending on the day...

Powe Clean Notes:
These truly finished me off. After only a single work set, I was finished and didn't have any energy left. Not sure what happened, the Warmups felt OK and light, then after a couple of reps at the 85# work set, I sould barely pull the last couple of reps.

Overall Notes:
I was Sore (DOMS) when I walked into the Gym and could barely walk to the car when I left. I completely ran out of Gas and energy Despite a cup of Coffee immediately before the workout.

Hopefully tomorrow's workout will be better, but I can say that I have been sore and tired today. I'm afraid of how I will feel tomorrow night when I walk into the Gym. I have found that walking DOWN stairs is much worse than walking Up Stairs. Can anyone explain this?

Cliff

Tuesday
20090331

Cardio Warmup - NONE

Workout A:

Squat:
45 x 5
45 x 5
55 x 5
85 x 3
105 x 2
135 x 5
135 x 5
135 x 5

Flat Bench Press:
45 x 5
45 x 5
65 x 5
85 x 3
100 x 5
100 x 5
100 x 5

DL: %%
45 x 5
95 x 5
135 x 3
155 x 2
185 x 5

Squat Notes:
Not much to say, Felt pretty good, Just walked up to the Bar, Tried not to think about what I'm doing, and Just Lift...

Bench Notes:
Again, Just lifted.... Focused on Form and some explosiveness. Again, trying not to think about what I'm lifting.

DL Notes:
Not to much trouble, 185# is starting to get heavy for me. One thing to note. The Bar wanted to roll out of my hand. I'm not sure if my grip was failing, or if the Bar was being bent. There are several bent Bars at the Gym, and I hope this is the problem.

Overall Notes:
I missed Sunday's workout, which sucks, but this workout was good. The Extra Rest does help, but I know I need to get all 3 workouts done each week. I was being rushed out and didn't have time for the Dips after the DL's, Maybe next DL Day...

Cliff

Tuesday 20090407

Cardio Warmup:
5min Bike


SS B:
Squat:
45 x 5
45 x 5
55 x 5
95 x 3
115 x 2
145 x 5
145 x 5
145 x 5

Overhead Press:
45 x 5
45 x 5
55 x 3
65 x 2
75 x 5
75 x 5
75 x 5

Power Clean:
45 x 5
45 x 5
65 x 3
75 x 5
75 x 5
75 x 5

Squat Notes:
The Last Set was tough, but Completed.

Press Notes:
These are still tough, but, I have made a few form and breathing changes, which seem to be helping. Basically, it's like this Breath Deep, and Hold for all reps if possible. Also, Speed up the reps and quit thinking about what I'm doing. I have said it before, but I truly think I am having mental issues with ALL of my Press Work. Therefore, I just need to quit thinking about what I am doing and LIFT as fast and as hard as I can.

Power Clean Notes:
I dropped down in weight after only completing a single work set on my last attempt. This allowed me to complete all sets, but it is harder for me to truly focus on the Jump Shrug portion when the weights aren't "Heavy". That being said, my traps and shoulders are feeling it today. This is likely due to more reps and not being used to them yet.

Overall Notes:
My Work Schedule has really made it tough for me to get back in the 3-day a week workout routine. Hopefully, this will change, but the added rest does seem to be helping with recovery. I am completing all reps and sets as needed, I'm just not progressing and adding more weight as fast as I should. However, I don't think I was adding weight as I should when I was lifting Heavy 3 days a week.

Cliff

Tuesday 20090414

Cardio Warmup:
5min Bike

Workout A:

Squat:
45 x 5
45 x 5
65 x 5
85 x 3
115 x 2
135 x 1
155 x 5
155 x 5
155 x 5

Flat Bench Press:
45 x 5
45 x 5
65 x 3
95 x 2
105 x 5
105 x 5
105 x 5

DL:
45 x 5
95 x 5
145 x 3
165 x 2
195 x 3

Squat Notes:
I added a single rep at 135# because I felt like I needed a better warmup before going to my 155# work sets. I'm unsure if it helped or hurt, my work sets, but I think it was needed. My last work set was not very good. Lots of Hip Drive, but I fear my back was rounding. I should stick with this weight for the next workout to ensure I get better form.

Press Notes:
Changed my warmup weights, due to Small plate availability. Teh Free weight section of the gym was quite busy and almost all of the smaller weights were in use. My Work Sets were pretty good, but the last couple of reps were heavier. I need to push through this barrier I seem to have with my upper body. It has to be mental...

DL Notes:
Warmups Good, but my work set just fell apart. I believe this was mainly due to Bad eating before the Gym. More about this in the Overall Notes section. I'll stick to 195# for my next DL day, but I should have completed that weight on this workout.

Overall Notets:
I'm upset with myself, because I screwed up my own workout by eating poorly before going to the Gym. I know better, but I still had Mexican Food before a workout. It was a little more than 2hrs prior to working out, but still bad. I was truly sluggish from the start, and by the time I was doing my DL's, I thought I was ready to Hurl... I set the bar down to get a new grip after my 3rd rep of DL, and couldn't bend back down to pick it back up. This also meant that I did not do the Dips at the end of this workout, which will hurt that progress, as well as my Press Progress. And we all know I don't need anything else to hurt my Pressing (It Sucks Already). ARRGGHHHH, When will I learn....

Oh Well, I am trying hard to get back into a decent routine again also. I need to get to the Gym a Minimum of twice a week, but Truly need all three days.

Trying to find a workout that my wife and I can do "semi" together. Therefore I did what she wanted to do and normally does last night.

Cardio:
15min Elliptical Medium to light intensity.. Interval Setting

Lat Pulldowns:
90 x 10 - Warmup
120 x 5
120 x 5
120 x 5

Dumbell Bench Press: Weight is each dumbell
27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 5

Leg Press:
I don't recall exactly where I started, but did 4 sets working up to the last set of 5 at 220#

Leg Curls: Laying Down
Didn't Do.. These Always seem to bother my knees, so I just watched the wife do them.

Machine Incline Press:
70 x 8
90 x 5
90 x 5
90 x 5

45^ Hyperextensions:
BW+10 x 10
BW+10 x 10
BW+10 x 10

Overall: Not Bad, but not my usual workout. Now I just need to build from this and get a routine close to what I have been doing.. Also, I hadn't done Dumbbell Bench press before. I knew there was a difference and it would be harder than the Barbell, but I didn't think it would be that much different.

Cliff

This was the second Combined workout, this time "MY" Choices...

Cardio Warmup:
5min Elliptical (Just enough to get the Blood Flowing)

Squats:
BW x 5ish (To try and show Decent form to the Wife)
45 x 5
45 x 5
95 x 5
115 x 3
135 x 5 (Work Sets)
135 x 5 (Work Sets)

Dumbbell Bench Press: (Still Don't know what is heavy yet)
20 x 8
30 x 6
30 x 6
30 x 6

HyperExtensions:
BW+10# x 10

Deadlifts:
45 x 5
95 x 5
135 x 5
155 x 3
185 x 3

Squat Notes:
Not Bad, but the Wife did 3 sets of something with light dumbbells very quickly. Therefore she was done way before I was and rushed me to finish. I skipped my last set due to this...

Dumbbell Bench Press:
These went well, but I still need to determine what is actually Heavy though. I have some questions on Form though (See Below). The Wife matched me Set for set on these, with super light weight of course...

HyperExtensions:
I thought the wife would do these with me, but instead, she ran off tothe Leg Curl Machine while I was doing my first set. Therefore, I decided to go back and do my DL's .

DL's:
Not much to say, my work set fell apart and my back was rounding. I should have reset and focused harder on keeping a tight straight back, but instead, I wimped out and just stopped at 3... ARRGGHHH... That's the difference in knowing what to do and just not doing it.

Dumbbell Bench question:
ROM???? Should this mimic the ROM for a Barbell Bench?
IE: When Holding a Barbell, the Grip width is determined during Setup for the lift. That Grip Width will always be the same no matter if the Bar is at your chest, or if you are fully locked out.

However, When Dumbbell Pressing, Grip width is easily changed by moving the Dumbbells closer together or farther apart.
IE: At Full extension and lockout for my Dumbbell Presses, my Hands are pretty close together and the Dumbbells touch each other. But, When at Chest Level, the Dumbbells and hands are far apart at my sides. Is this correct?

Cliff

Tuesday's Workout... 6/16/2009

Cardio:
10min Elliptical

Standing Overhead Press:
45 x 5
45 x 5
65 x 5
75 x 5
75 x 4
70 x 4

Lat Pull Downs:
100 x 8
120 x 6
120 x 6
120 x 6

HammerStrength Incline Press- Super Set Tricep Pushdowns 30#:
Weight = each ARM
35 x 8 x 10
45 x 5 x 10
45 x 5 x 10
45 x 5 x 10

I think there was more, but I don't remember exactly... ARRGGHH..

I'm not sure how long this combined workout with the Wife will workout. I wasn't real happy with how this went and looks on paper. It started out OK with the Barbell Presses, but dropped off from there.

Cliff

Today's Workout...

Cardio Warmup:
5minute Recumbent Bike Warmup Setting

Max Effort Flat Bench:
45x5
45x5
85x5
95x5
105x3

Dumbbell Incline Bench: #=Each (Palms Together)
22.5x10 - 4 sets

Low Cable Row:
70x15 - 4 sets

Rear Delt Machine:
45x12 - 4 Sets

Vertical Leg Hip Raises:
BW x 15 - 3 Sets

Came Home Drank my Protein Shake Changed clothes and then Mowed the Yard.

ME Bench Notes:
I need to do more research to see if I did this correctly. I know I'm weak in pressing (well really overall) and I haven't been doing the Flat Barbell Bench for a while, but I feel like I should have been able to do more. I'm not sure if I worked up to the 3 rep max correctly.

DB Incline Bench Notes:
Likely could have done more weight, but I needed a starting point.

Low Cable Row Notes:
Weight was about right for the rep range. Hard but squeezed out all reps.

Rear Delt Machine:
Almost didn't complete all reps on the final set.

Knee Hip Raises:
Nothing to say really..

Overall Notes:
Some may notice the template is WS4SB. It was a lot more upper body work than I'm used to compared to the SS program I was doing. My Triceps are pretty beat and fatigued. Somehow, The Tri's seemed to even get hit doing the Rows? I am pretty sure all of my Presses utilize more Tri's than Chest. This could be why I have so much trouble pressing.

I'm still looking for a routine that My wife and I can do together. I believe this workout would work because it can be done with only 2 free weight movements. But on Days when she is not there, I can do Bent over Rows instead of the Cable Rows. We'll see how the ME Leg Workout goes.

Today's Workout.

Cardio Warmup:
3-5 min recumbant Bike
5min brisk walk around the track

Squats ME:
45 x 5
95 x 5
145 x 3
165 x 5

Barbell Stepups 15"-18" Box:
45 x 15 x 4Sets

RDL's
135 x 10 x 3Sets
135 x 6

Wrist Rollup Timed: 10#
25 Sec
35 Sec
35 Sec

Squat Notes:
Overall pretty good, I "might" have been able to squeeze out a few more pounds, But would have likely needed more rest afterwards.

Stepups:
I did a total of 15, which is 7 each leg. Wondering if I should have actually done 15 each leg.

RDL's:
The Weight seemed about right for the amount of reps. My Grip gave out on the last set and didn't push through and complete all 10 reps. The Program does say 6-10reps, therefore, I did finish my 6.. :)

Wrist Rollups:
Didn't know how long I should be doing, so guessed at the first set and it didn't seem long enough. I still don't know for sure how long is a good amount of time to do these??

Overall:
This really seemed to be a good workout and I was winded throughout the entire session. I was concerned at first that it wasn't much weight or that hard, but after the stepups, I knew my legs were being hit pretty hard.

Cliff

Tuesday: June 30, 2009

Skipped the Gym and took the family to the Amusement park instead.

Lots of Cardio, Walking, Running (After the kids), Stairs, Hills, Overall lots of fun.....

Eating: Not so good, but I kept the junk fairly well under control.

Clff