ExRx.net

Ok little joke...but decided to start keeping this as well so I can track my progress. Here we go-

Pull day

Straight Back/legged Deadlift-

95 lbs X 10 reps
195 lbs X 8 reps
185 lbs X 8 reps
185 lbs X 6 reps

One armed DB row-

60 lbs X 10 reps
110 lbs X 5 reps
90 lbs X 8 reps
90 lbs X 7 reps

Bent over underhand rows-

135 lbs x 10 reps
145 lbs x 8 reps
145 lbs x 8 reps

Perpendicular one armed DB rows

60 lbs x 8 reps
60 lbs x 8 reps
60 lbs x 8 reps

Incline Sit up

Bodyweight x 10 reps
20 lbs X 10 reps
25 lbs X 10 reps

I forgot to throw in I did some swimming HIIT

I feel pretty good about today. The only thing is my dad interupted my bench to soon when I felt I could have got the last rep finished. I was way too tired to do alot on my close grip benches as well. Here's what I did-

Push Day

Barbell Bench Press-

135 lbs x 10 reps
205 lbs x 4.5 reps
185 lbs x 8 reps
185 lbs x 5 reps

Rear lunge (quad emphasized per leg)

95 lbs x 8 reps
95 lbs x 8 reps
95 lbs x 8 reps

Calf Raise

185 lbs x 10 reps
235 lbs x 10 reps
235 lbs x 10 reps

Incline Bench Press

135 lbs x 10 reps
160 lbs x 7 reps
160 lbs x 6 reps

Close Grip Bench Press

135 lbs x 7 reps
135 lbs x 7 reps
135 lbs x 8 reps

And then I went to the park and did some sprints...I am totally wiped. Too bad tomorrow is deadlift day!

Another good lifting day...I am completely wiped but I decided to post this on here before I forget.

Pull Day

Deadlifts-

135 lbs X 10 reps
255 lbs x 10 reps
255 lbs x 7 reps
205 lbs x 5 reps

Upright rows

95 lbs x 7
95 lbs x 7
95 lbs x 7

Pull ups

Bodyweight x 8 reps
Bodyweight x 8
Bodyweight x 8

Underhand pull ups

bodyweight x 10 reps
Bodyweight x 8 reps
Bodyweight x 8 reps

Bench leg raises

Leg weight x 10 reps
5 lbs x 8 reps
5 lbs x 8 reps

My squat is pathetic...I mean, compared to my everything else. Especially my deadlift. I think it must be because I was squatting at the gym on a smith machine, before I wised up. I think I might have made muscle gains, but actually lost strength doing it. Course I am trying to keep a shoulder with stance, as opposed to before when I did a sumo stance. And also, I have decided to go higher reps and lower weight with the dips, as opposed to dipping with 50 lbs between my legs with a dip belt. I think it was messing up my shoulder for when I was doing the shoulder press the next exercise, which is the more important exercise for me because I still bench on a diff day. Anyhow...here's what I did-

Push Day/Squats.

Squats-

95 lbs x 10 reps
185 lbs x 8 reps
185 lbs x 6 reps
185 lbs x 4 reps

Calf Raise

235 lbs x 10 reps
235 lbs x 10 reps
235 lbs x 10 reps

Dips-

Bodyweight x 10 reps
Bodyweight x 12 reps
Bodyweight x 12 reps
Bodyweight x 8 reps

Shoulder Press

95 lbs x 10 reps
105 lbs x 7 reps
105 lbs x 7 reps

Bench Dips

Bodyweight x 10 reps
25 lbs x 10 reps
25 lbs x 9 reps

Then I went and did some sprints in the yard. Overall I am deeply disappointed with this workout...except for shoulder presses, which since I started doing again have made great strides with. Tomorrow I will make up for it with a great pulling day I hope.

I always seem to be more energized for pull days. Then, at the end of the workout, I feel more wiped than I do for a push day. But today, I wasn't energized for my workout, but am still feeling doggone wiped out at the end of it. I am gonna go do some HIIT swimming after this post, but felt like hurrying up and posting so I don't forget how much weight I used. I made some gains- on pretty much everything-

Pull day

Straight back/legged deadies

105 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 7 reps
205 lbs x 6 reps

One armed DB rows

60 lbs x 10 reps
110 lbs x 6 reps
90 lbs x 8 reps
90 lbs x 7 reps

Bent over underhanded BB rows

135 lbs x 9 reps
155 lbs x 7 reps
155 lbs x 7 reps

Bent over DB perpendicular rows

60 lbs x 10 reps
65 lbs x 8 reps
65 lbs x 8 reps

Incline ball sit ups

25 lbs x 10 reps
35 lbs x 9 reps
35 lbs x 9 reps

Now...bout to go swimming!

I had a good lifting day...at least the first two exercises. By the way, I am only posting my lifting days on here, not the random stuff I do on my days off from lifting. That and HIIT are the only serious things I am doing right now (no real cardio sessions, but maybe a dip in the pool or walk every once in awhile). I had a spotter for my benches but this was the first time my dad did not interfere when I started struggling. As a result, I was able to finish what I didn't think I was going to be able to. Its amazing how much more you can push it on benches if someone is behind you ready to go if need be (to be, finishing that last rep was awesome). And I decided to do lower reps and higher weight on rear lunge (which is purely quad cause I only step back like 6 inches) and higher reps lower weight on calf raises. Anyways-

Push day

Bench Press

135 lbs x 10 reps
205 lbs x 5 reps (totally unassisted, new record)
185 lbs x 8 reps (the last rep took 5 mins to push up lol)
155 lbs x 8 reps

Rear lunge (per leg)

135 lbs x 5 reps
135 lbs x 5 reps
135 lbs x 5 reps

Calf raise

135 lbs x 17 reps
135 lbs x 17 reps
135 lbs x 18 reps

Incline Bench Press

135 lbs x 8 reps
165 lbs x 6 reps
155 lbs x 6 reps

Close grip bench

155 lbs x 7 reps
155 lbs x 6 reps
135 lbs x 6 reps

I am about to go do some HIIT running work...but I am wondering what degree the bench should be at for an incline bench for it to be most effective. Perhaps I will post that question in the general forum when I get back.

Ahh...another great pull day, and my favorite lifting day of the week (and coincidentially, the last one as well). Deadlift/pull day. Won't be lifting again till sunday. I decided to try and work the butt out more with the deadlift (yes, insert joke here). It seems to me you either have to take a really wide stance or a really narrow stance to use more hip and less thigh strength. So I did a really narrow stance, which also seemed to kill my lower back as well (hopefully in a good way). And as far as upper body goes, I definitely prefer vertical upper body movements (pull ups, dips, shoulder press, upright rows) over the horizontal ones (benching and rowing). They might not be as big as muscle builders as the horizontal movements, but I don't know why, I just like them more. So today I also did a closer grip for my pull ups as well. I'm still just doing bodyweight, but I do have a dip belt I plan on using rather soon. Anyhow, here's what I did (I know I rambled).

Deadlift-

135 lbs x 10 reps
275 lbs x 8 reps
255 lbs x 8 reps
135 lbs x 15 reps

Upright rows

95 lbs x 7 reps
95 lbs x 9 reps
95 lbs x 8 reps

Close grip overhand pull ups

Bodyweight x 7 reps
Bodyweight x 8 reps
Bodyweight x 7 reps

Close grip underhand pull ups (harder since I didn't do wide like I normally do before)

Bodyweight x 6 reps
Bodyweight x 7 reps
Bodyweight x 7 reps

Bench leg raises

5 lbs x 9 reps
5 lbs x 10 reps
5 lbs x 9 reps

And now...time for some HIIT swimming! Till Sunday!

After a obliterating weekend of drinking and eating crap...today's lifting really sucked. Here's what I did-

Push Day

Squats

135 lbs x 10 reps
185 lbs x 8 reps
185 lbs x 5 reps
135 lbs x 6 reps

Calf Raises

135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

Dips

Bodyweight x 15 reps
Bodyweight x 13 reps
Bodyweight x 12 reps

Shoulder presses

95 lbs x 9 reps
105 lbs x 7 reps
105 lbs x 6 reps

Bench Dips

Bodyweight x 10 reps
25 lbs x 9 reps
25 lbs x 9 reps

Man my past two workouts sucked. I had no energy. Must have been the crappy weekend (well, good for me, bad for my body). Anyhow, pull day.

Straight legged/back deadlift

105 lbs x 10 reps
205 lbs x 8 reps
205 lbs x 7 reps

One armed DB rows

60 lbs x 10 reps
110 lbs x 6 reps
90 lbs x 7 reps

Underhand Barbell rows

135 lbs x 9 reps
135 lbs x 9 reps
135 lbs x 9 reps

Incline sit up

Bodyweight x 10 reps
25 lbs x 9 reps
25 lbs x 9 reps

Ok...so I am still incredibly weak and tried the first set of warm up bench presses...and knew I wasn't going to be lifting. Maybe it's my body's way of telling me to focus on something else for a little while, cause I still had energy for HIIT. Lots of energy. But the thought of lifting just turned my body lethargic. I don't know, maybe it was my mind's way of getting out of something hard, but if that were the case why would I have so much energy for HIIT? And I did! Maybe cause its summertime and I'd rather be outdoors than inside a basement or gym. I think I'm gonna shift my focus to make HIIT my main source of training, and follow it up with some bodyweight training/light training. Yes, I'm gonna ditch powerlifting movements for the moment. At least till next week. We'll see. I'd rather do HIIT and shed the little fat I have to go (prolly 10 pounds), and mix some circut training or something like that than keep powerlifting and not make a dent in these last vanity pounds anyways. Well I'm gonna stop rambling and say what I did-

3 warm up sets of medium intervals, followed by 5 sets of all out sprints.

2 sets of bodyweight dips

2 sets of bench dips.

Well I know what I am going to be doing: lifting outside. But not powerlifting exercises. Ones that require a lot less poundage and involve using more power. I will not have a bench so a lot of things will be out of the question. But I do plan on doing things such as overhead squats and full squats DB snatches and whatnot. Still a lot of vertical upper body too. But it will be after I am done with HIIT and probably be more circut based rather than mass based.

A much better day than if I had been focusing on powerlifting I imagine. Here's what I did

HIIT Swimming- 2 warm up intervals followed by 5 all out 10-20 second swimming speed intervals

Overhead and deep squats- 4 sets altogether, two of each, done with 30 lbs of weight one right after the other.

1 set of 10 explosive jumps

Overhand and underhand pull ups and bench leg raises- 2 sets of each done back to back to back with no rest and 5 of each pull up and 10 with leg raises

Well its saturday and I forgot to post yesterday's workout too. Here's what I've been upto the past couple of days

Friday: a 45 min rollerblading session

Today: a perhaps 30 min session of bike riding with 5 all out bursts of speed that lasted from 20-30 seconds. My quads feel like butter right now.

I have to say...the combo of HIIT combined with fast paced weight training really, really took it out of me. My heart was pounding hardcore the entire time, and I feel wiped in a good way. I think I'll stick with this kind of weight training for now, simply because it seems to shed fat better for me than just regular training for strength/mass. Anyways, here's what I did

HIIT Swimming-

2 warm up intervals followed by 6 all out intervals of 10-20 seconds swimming (4 backstroke, 2 breaststroke)

I didn't really do circut training, I just didn't give myself more than 30 seconds of rest inbetween sets, and used lighter weight than normal-

Bench Press

95 lbs x 20 reps
115 lbs x 14 reps
145 lbs x 8 reps
95 lbs x 15 reps

Rows (keep in mind I killed my back swimming earlier)

95 lbs x 15 reps
115 lbs x 10 reps
115 lbs x 10 reps
115 lbs 9 reps

Underhand close grip chins

bodyweight x 4 reps
bodyweight x 6 reps
bodyweight x 5 reps

shoulder press

65 lbs x 14 reps
85 lbs x 8 reps
75 lbs x 9 reps

And man was I dead...shorter rest breaks suck something fierce.

Ok today was lower body day. It was sprints followed by bodyweight leg exercises. I know these workouts won't make me be able to squat 400 lbs or run a marathon...but...I know I am getting into great shape doing them. And they let me spend time outside without running mile after mile, thereby turning me into a stick (and coincidentally, long distance cardio makes me grumpy after the high wears off). So, here's what I did-

Sprints

2 Warm up sprints followed by 7 all out sprint intervals (only about 10 secs each though)

Lower bodyweight circut/muscular endurance workout-

2 intervals...first one

20 deep squats, 20 bodyweight straight legged toe touchers (stright legged deads without weight), 10 plyometric jumps, 20 lunges, 20 rear lunges, 10 jumping jacks

The second interval...I just did half of each. Oh, and I forgot to mention next time I will remember to do step ups, it just sort of slipped by mind (my heart was still pounding after I was done). Then after these intervals I just did some leg raises for abs. All in all, it wasn't bad and let me spend some time outdoors instead of a basement lifting. On thurs I'll do leg weight training.