Week Eight - Day Three - Heavy Day - Last Day
Start: 7:51am
Finish: 9:02am
Warm Up: Five minutes on the treadmill
Front Squats: 65/100/120/150/170x5 (2 min rest)
Lat Pulldowns: 80/120/140/160/180x5 (60 second)
BB Bench Press: 65/100/135/155x5/175x4 (2 min)
OH Press: 65x15/9/6/6/7/5/5/5/6/6 (60 second)
Thoughts: The Front Squats were good today. The clean from the floor on the last set was pretty good compared to last week.
Due to common sense, I held the last set on the Bench to four reps. I paused for five seconds between the third and the fourth and felt a bit of a twinge in the right medial delt. Decided four was better than going to the doctor.
Followed this with ten minutes of stretching.
I am dog tired today. My daughter was up most of the night with a sore stomach. As a guy, I hardly heard her. So my wife was up much more than I was. I did get up with her for a bit though.
This was the last day of this routine. I think I'll start one from "The New Rules Of Lifting" and see how that goes.
I will do an assessment at home this weekend. I'm off to Edmonton for two days and then I'll get an assessment done at the gym on Wednesday of next week.
My overall thoughts on this routine are good. I like the basic moves with a smidge of isolation stuff. We'll see what the assessments hold for me!
t
yadmit's journal
Moderators: Ironman, Jungledoc, parth, stuward
Done eight weeks of a Big Three Style Training. My goal is to get to about 12% BF. Gettin' there. First numbers are from today, March 18th, the numbers in brackets are from January 1st.
Height 71.25in (71.25)
Weight 203.80lbs (209)
Lean Mass 173.88 lbs (174.51)
Fat Mass 29.92 lbs (34.49)
Body Fat%: 14.68 (16.5%)
Waist 36.50in (37)
Abdomen 37.00in (38)
Hips 39.00in (38.75)
Knee 15.00in (15)
Neck 15.00in (15)
Shoulders 50.00in (50)
Chest 43.00in (43)
Thigh 24.00in (24.25)
Calf 15.00in (15)
Ankle 9.00in (9)
Arm 13.50in (13.25)
Forearm 11.50in (11.5)
Wrist 7.00in (6.75)
Overall, pleased. Goin' the right way. May try to hit the gym in West Edmonton Mall over the next three days, just for fun. I'll be getting an assessment at the gym via a different method on Wednesday morning. We'll see how they compare.
t
Height 71.25in (71.25)
Weight 203.80lbs (209)
Lean Mass 173.88 lbs (174.51)
Fat Mass 29.92 lbs (34.49)
Body Fat%: 14.68 (16.5%)
Waist 36.50in (37)
Abdomen 37.00in (38)
Hips 39.00in (38.75)
Knee 15.00in (15)
Neck 15.00in (15)
Shoulders 50.00in (50)
Chest 43.00in (43)
Thigh 24.00in (24.25)
Calf 15.00in (15)
Ankle 9.00in (9)
Arm 13.50in (13.25)
Forearm 11.50in (11.5)
Wrist 7.00in (6.75)
Overall, pleased. Goin' the right way. May try to hit the gym in West Edmonton Mall over the next three days, just for fun. I'll be getting an assessment at the gym via a different method on Wednesday morning. We'll see how they compare.
t
Gym Assessment:
The first numbers are from today (March 21st) the second in [] are from Jan 15th.
Weight: 190lbs [200](their scale)
Blood Pressure: 125/78 [133/76]
Resting Heart Rate: 95 [93]
BF%: 18.9% [20.0]
Lean Weight: 154 [160]
Fat Weight: 35 [40]
My percentage of water is 60.3% or 52.1 litres. I slosh when I walk.
Overall, pleased with this one, too!
t
The first numbers are from today (March 21st) the second in [] are from Jan 15th.
Weight: 190lbs [200](their scale)
Blood Pressure: 125/78 [133/76]
Resting Heart Rate: 95 [93]
BF%: 18.9% [20.0]
Lean Weight: 154 [160]
Fat Weight: 35 [40]
My percentage of water is 60.3% or 52.1 litres. I slosh when I walk.
Overall, pleased with this one, too!
t
Break In Program - Workout A - Week One - Day One
Start: 7:49am
Finish: 8:35am
Warm Up: Five minutes on the treadmill
SS:
Front Squat: 2x15x100lbs (too heavy)
Static Lunge: 2x15x20lbs (these aren't any better than a regular Lunge.
------------------------------------------------------------
SS:
Two Point DB Row (Elbow Out): 2x15x12lbs
Push Up: 2x15
------------------------------------------------------------
Swiss Ball Crunch: 2x20
Thoughts: Doesn't really look like too much, but I though I was gonna die. Probably because I started with too much weight on the Squats. I did get them complete, though.
I followed this with some stretching, which I found a challenge today as I was pretty shaky.
This is the precursor to a program from New Rules Of Lifting. I'm thinking of doing one of the Fat Loss Programs, but we'll see. This particular Break In is for three weeks. Assuming I live through it.
t
Start: 7:49am
Finish: 8:35am
Warm Up: Five minutes on the treadmill
SS:
Front Squat: 2x15x100lbs (too heavy)
Static Lunge: 2x15x20lbs (these aren't any better than a regular Lunge.
------------------------------------------------------------
SS:
Two Point DB Row (Elbow Out): 2x15x12lbs
Push Up: 2x15
------------------------------------------------------------
Swiss Ball Crunch: 2x20
Thoughts: Doesn't really look like too much, but I though I was gonna die. Probably because I started with too much weight on the Squats. I did get them complete, though.
I followed this with some stretching, which I found a challenge today as I was pretty shaky.
This is the precursor to a program from New Rules Of Lifting. I'm thinking of doing one of the Fat Loss Programs, but we'll see. This particular Break In is for three weeks. Assuming I live through it.
t
I made it through a horrible day of walking yesterday. My goodness... that accidental Superset was killer. Only on my most masochistic days will I do that Squat/Lunge Superset again.
Today:
Break In Program B - Week One - Day Two
Start: 7:46am
Finish: 8:31am
Warm Up: Five minutes on the treadmill
Deadlift: 115lbsx15x2
----------------------
SS:
DB Step Up: 40lbsx15x2
DB One Arm Shoulder Press with Bend: 10lbsx15x2
----------------------
SS:
Close Grip Lat Pulldowns: 80lbsx15x2
Reverse Crunch: 20x2
Thoughts: After Monday, I thought I'd play it safe woith the weight. Here's what I can do different: add weight to the Deads, get a higher step and add weight. I can also add weight to the Pulldowns.
I stretched for about ten minutes after this was all done. Glad I did this today and worked through the DOMS from Monday. Once I got going, they weren't too bad.
t
Today:
Break In Program B - Week One - Day Two
Start: 7:46am
Finish: 8:31am
Warm Up: Five minutes on the treadmill
Deadlift: 115lbsx15x2
----------------------
SS:
DB Step Up: 40lbsx15x2
DB One Arm Shoulder Press with Bend: 10lbsx15x2
----------------------
SS:
Close Grip Lat Pulldowns: 80lbsx15x2
Reverse Crunch: 20x2
Thoughts: After Monday, I thought I'd play it safe woith the weight. Here's what I can do different: add weight to the Deads, get a higher step and add weight. I can also add weight to the Pulldowns.
I stretched for about ten minutes after this was all done. Glad I did this today and worked through the DOMS from Monday. Once I got going, they weren't too bad.
t
Break In Program A - Week One - Day Three
Start: 7:56am
Finish: 8:45am
Warm Up: Five minutes on the treadmill. Incline at 5 and the speed at 4.
Front Squat: 85x15x2
--------------------
SS:
Static Lunge: 20x15x2
Two Point DB Row with Elbow Out: 20x15x2
--------------------
SS:
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: I followed this with some stretching. Felt pretty good.
This was better than Monday. Might have something to do with the fact I knocked 15 pounds off the Front Squats. That was a good weight. The weight on the Lunges was good and challenging.
Not bad, really, for only getting about five hours of sleep last night.
t
Start: 7:56am
Finish: 8:45am
Warm Up: Five minutes on the treadmill. Incline at 5 and the speed at 4.
Front Squat: 85x15x2
--------------------
SS:
Static Lunge: 20x15x2
Two Point DB Row with Elbow Out: 20x15x2
--------------------
SS:
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: I followed this with some stretching. Felt pretty good.
This was better than Monday. Might have something to do with the fact I knocked 15 pounds off the Front Squats. That was a good weight. The weight on the Lunges was good and challenging.
Not bad, really, for only getting about five hours of sleep last night.
t
Break In Program B - Week Two - Day One
Start: 7:46am
Finish: 8:31am
Warm Up: Five minutes on the Concept II - 57 cals, 30SPM, 1028m, Level 7
Deadlift: 145lbsx15x2
----------------------
SS:
DB Step Up: 60lbsx15x2
DB One Arm Shoulder Press with Bend: 12lbsx15x2
----------------------
SS:
Close Grip Lat Pulldowns: 90lbsx15x2
Reverse Crunch: 20x2
Thoughts: Good weights today. I think I can stay with them for the next time. Maybe up them for the last week. I think the height is good on the Step Ups for now. About midway up to the knee. I'll use this weight at this height.
Followed it all with some stretching.
t
Start: 7:46am
Finish: 8:31am
Warm Up: Five minutes on the Concept II - 57 cals, 30SPM, 1028m, Level 7
Deadlift: 145lbsx15x2
----------------------
SS:
DB Step Up: 60lbsx15x2
DB One Arm Shoulder Press with Bend: 12lbsx15x2
----------------------
SS:
Close Grip Lat Pulldowns: 90lbsx15x2
Reverse Crunch: 20x2
Thoughts: Good weights today. I think I can stay with them for the next time. Maybe up them for the last week. I think the height is good on the Step Ups for now. About midway up to the knee. I'll use this weight at this height.
Followed it all with some stretching.
t
Break In - Workout A - Week Two - Day Two
Start: 7:53am
Finish: 8:40am
Warm Up: Five minutes on treadmill Ind - 5 Spd - 4.0
Front Squat: 85lbsx15x2
-----------
SS:
DB Static Lunges: 20lbsx15x2
Two Point DB Row Elbow Out: 20lbsx15x2
-----------
SS:
Push Up: 15x2
Swiss Ball Crunch: 15x2
Thoughts: Followed this with about seven minutes of stretching. I decided to see how far my trunk flexion went or if it's improved. Usually about 35cm or so... today, 37cm. I WILL get to 40 by my birthday. ha.
I can up the weight on the DB Rows. I'll stay with the weight on the rest.
t
Start: 7:53am
Finish: 8:40am
Warm Up: Five minutes on treadmill Ind - 5 Spd - 4.0
Front Squat: 85lbsx15x2
-----------
SS:
DB Static Lunges: 20lbsx15x2
Two Point DB Row Elbow Out: 20lbsx15x2
-----------
SS:
Push Up: 15x2
Swiss Ball Crunch: 15x2
Thoughts: Followed this with about seven minutes of stretching. I decided to see how far my trunk flexion went or if it's improved. Usually about 35cm or so... today, 37cm. I WILL get to 40 by my birthday. ha.
I can up the weight on the DB Rows. I'll stay with the weight on the rest.
t
Break In Program B - Week Two Day Three
Start: 9:58am
Finish: 10:50am
Warm Up: Five minutes on the mini-trampoline
Deadlift: 145x15x2
-----------
SS:
Static Lunges: 20x15x2
DB One Arm OH Press: 20x15x2
-----------
SS:
T-Bar Rows: 65x15x2
Reverse Crunches: 20x2
Thoughts: Followed all of this with some stretching and some foam roller work.
I also did this at home since the gym was closed for Easter Friday yesterday. Because of this, I made some movement changes. Step Ups were changed to Static Lunges, I did the OH Press seated, and the Close Grip Lat Pulldowns were changed to T-Bar Rows.
I'm beat.
t
Start: 9:58am
Finish: 10:50am
Warm Up: Five minutes on the mini-trampoline
Deadlift: 145x15x2
-----------
SS:
Static Lunges: 20x15x2
DB One Arm OH Press: 20x15x2
-----------
SS:
T-Bar Rows: 65x15x2
Reverse Crunches: 20x2
Thoughts: Followed all of this with some stretching and some foam roller work.
I also did this at home since the gym was closed for Easter Friday yesterday. Because of this, I made some movement changes. Step Ups were changed to Static Lunges, I did the OH Press seated, and the Close Grip Lat Pulldowns were changed to T-Bar Rows.
I'm beat.
t
Break In - A Week Three - Day One
Start: 7:56am
Finish: 8:41am
Warm Up: Five minutes on the treadmill
Front Squat: 85x15x2
-----------
SS:
DB Static Lunge: 20x15x2
Two Point DB Row - Elbow Out: 20x15x2
-----------
SS:
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: I had a poor sleep last night. Managed about five hours or so. Almost didn't want to come in to the gym today, but did anyway.
I think I've found a groove with this weight. Three more workouts in this to go.
Followed this workout with about seven minutes of stretching.
I still hate lunges.
t
Start: 7:56am
Finish: 8:41am
Warm Up: Five minutes on the treadmill
Front Squat: 85x15x2
-----------
SS:
DB Static Lunge: 20x15x2
Two Point DB Row - Elbow Out: 20x15x2
-----------
SS:
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: I had a poor sleep last night. Managed about five hours or so. Almost didn't want to come in to the gym today, but did anyway.
I think I've found a groove with this weight. Three more workouts in this to go.
Followed this workout with about seven minutes of stretching.
I still hate lunges.
t
Break In - B Week Three - Day Two
Start: 7:50am
Finish: 8:37am
Warm Up: Five minutes on the treadmill
Deadlift: 145x15x2
--------
SS:
Step Up: 40x15x2
DB One Arm OH Press: 20x15x2
--------
SS:
CG Lat Pulldowns: 90x15x2
Reverse Crunches: 20x2
Thoughts: Followed this with twelve minutes of stretching. Overll, the workout felt good today. Nice, steady pace with good weights all around.
I used the bench today for the Step Ups instead of an aerobic step. It was about six inches higher. That made it that much more difficult.
t
Start: 7:50am
Finish: 8:37am
Warm Up: Five minutes on the treadmill
Deadlift: 145x15x2
--------
SS:
Step Up: 40x15x2
DB One Arm OH Press: 20x15x2
--------
SS:
CG Lat Pulldowns: 90x15x2
Reverse Crunches: 20x2
Thoughts: Followed this with twelve minutes of stretching. Overll, the workout felt good today. Nice, steady pace with good weights all around.
I used the bench today for the Step Ups instead of an aerobic step. It was about six inches higher. That made it that much more difficult.
t
Break In A - Week Three Day Three
Start: 7:50am
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Front Squat: 85x15x2
----------
SS:
DB Static Lunge: 40x15x2
Two-Point DB Row - Elbow Out: 20x15x2
----------
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: Did about five minutes of stretching afterward. Good weights today, although I was dreading the Squats on the way in. I worked last night, so only had about five hours of sleep again. One more late Thursday night. I think I'll be bagged tonight. One more workout to go, then the Break In is done.
t
Start: 7:50am
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Front Squat: 85x15x2
----------
SS:
DB Static Lunge: 40x15x2
Two-Point DB Row - Elbow Out: 20x15x2
----------
Push Up: 15x2
Swiss Ball Crunch: 20x2
Thoughts: Did about five minutes of stretching afterward. Good weights today, although I was dreading the Squats on the way in. I worked last night, so only had about five hours of sleep again. One more late Thursday night. I think I'll be bagged tonight. One more workout to go, then the Break In is done.
t
