Break In B - Week Four - Day One (the only one)
Start: 7:53am
Finish: 8:38am
Warm Up: Five minutes on the treadmill
Deadlift: 145lbsx15x2
---------
SS:
DB Step Up: 20x15x2
DB One Arm OH Press: 15x15x2
---------
SS:
CG Lat Pulldowns: 90x15.x2
Reverse Crunches: 20x2
Thoughts: Eight minutes of stretching followed this today. I'm done for a few days now. May come in once to fiddle around a bit. We'll see. Real work begins next Monday.
t
yadmit's journal
Moderators: Ironman, Jungledoc, jethrof, stuward, parth
It was a weekend filled with assembling Ikea furniture and rearranging a childs bedroom. So, I was a little stiff in the lower back today, but the workout loosened that up and it felt good to get back into the gym after a week away.
The following is what transpired:
Starting weight: 195lbs (with shoes)
Week One - Day One - Fat Loss I - A1
Start: 7:54am
Finish: 8:50am
Warm Up: Five minutes on the treadmill
SS:
Front Squat: 65x15x3
Cable Seated Row: 70x15x3
--------
SS:
Supine Hip Extension: 15x3
DB Push Press: 30lbsx15/30lbsx11/20lbsx15
--------
SS:
Rotational Lunge: 8/legx3
Swiss Ball Crunch: 15x3
Thoughts: The weight on the Front Squat and the Rows were perfect. Give it a few weeks before I up it and get comfortable.
I've never done a Push Press before, so I wasn't sure what to expect. Now I know. I'll use 20lbs on those for a few weeks.
Decided to do the Rotational Lunges without any DBs just to get my coordination down. May try weights later next week. I hate lunges, but I was told today I have a nice butt, so will probably keep doing them. Hey, we all have a certain amount of vanity.
Starting weight on this 195 pounds. We'll see what happens at the end of six weeks.
t
The following is what transpired:
Starting weight: 195lbs (with shoes)
Week One - Day One - Fat Loss I - A1
Start: 7:54am
Finish: 8:50am
Warm Up: Five minutes on the treadmill
SS:
Front Squat: 65x15x3
Cable Seated Row: 70x15x3
--------
SS:
Supine Hip Extension: 15x3
DB Push Press: 30lbsx15/30lbsx11/20lbsx15
--------
SS:
Rotational Lunge: 8/legx3
Swiss Ball Crunch: 15x3
Thoughts: The weight on the Front Squat and the Rows were perfect. Give it a few weeks before I up it and get comfortable.
I've never done a Push Press before, so I wasn't sure what to expect. Now I know. I'll use 20lbs on those for a few weeks.
Decided to do the Rotational Lunges without any DBs just to get my coordination down. May try weights later next week. I hate lunges, but I was told today I have a nice butt, so will probably keep doing them. Hey, we all have a certain amount of vanity.
Starting weight on this 195 pounds. We'll see what happens at the end of six weeks.
t
Week One - Day Two - Fat Loss I - B1
Start: 7:56am
Finish: 8:56am
Warm Up: Three minutes on the rower
SS:
DL: 115x15/125x15/135x15
DB Inc Bench Press: 20x15/25x15/30x15
-------
SS:
Bulgarian Split Squat: BWx15x3
Mix Grip Lat Pulldown: 80x15x3
-------
SS:
Romanian Deadlift: 45x15x3
Swiss Ball Lat Roll: 15x3
Thoughts: Well, lemme tell ya something. This was one of the hardest workouts EVER.
DL - Not so sure I was lowering my rear end enough. Don't think I was getting low enough on each rep. I'll focus on that next time.
Inc. Press - Good weight. I think I can up it a tad.
Split Squat: Went with Bodyweight till I get comfortable with these. My goodness are these a challenge.
RDL - May not have bent my knees enough. I gotta focus on the contraction at the top of the movement more and really focus on the hammies.
Swiss Ball Lat Roll - Gotta relax on these. Found my shoulder and neck were getting very tight on this movement. JUST RELAX!
This was tough. Best part? I get to do this TWICE next week. Oh boy.
t
Start: 7:56am
Finish: 8:56am
Warm Up: Three minutes on the rower
SS:
DL: 115x15/125x15/135x15
DB Inc Bench Press: 20x15/25x15/30x15
-------
SS:
Bulgarian Split Squat: BWx15x3
Mix Grip Lat Pulldown: 80x15x3
-------
SS:
Romanian Deadlift: 45x15x3
Swiss Ball Lat Roll: 15x3
Thoughts: Well, lemme tell ya something. This was one of the hardest workouts EVER.
DL - Not so sure I was lowering my rear end enough. Don't think I was getting low enough on each rep. I'll focus on that next time.
Inc. Press - Good weight. I think I can up it a tad.
Split Squat: Went with Bodyweight till I get comfortable with these. My goodness are these a challenge.
RDL - May not have bent my knees enough. I gotta focus on the contraction at the top of the movement more and really focus on the hammies.
Swiss Ball Lat Roll - Gotta relax on these. Found my shoulder and neck were getting very tight on this movement. JUST RELAX!
This was tough. Best part? I get to do this TWICE next week. Oh boy.
t
Cardio:
Today I decided to hit the treadmill... I tried picking a program and after messing around with it for about ten minutes and getting about a ten minute warmup, I finally did some cardio.
Warm Up: About ten minutes
Cardio: About twenty minutes with a few intervals of light jogging for a few minutes
Cool Down: Five minutes on the recumbent bike
Legs felt good as some DOMS did sneak into the hams and glutes. We'll see what happens later today.
t
Today I decided to hit the treadmill... I tried picking a program and after messing around with it for about ten minutes and getting about a ten minute warmup, I finally did some cardio.
Warm Up: About ten minutes
Cardio: About twenty minutes with a few intervals of light jogging for a few minutes
Cool Down: Five minutes on the recumbent bike
Legs felt good as some DOMS did sneak into the hams and glutes. We'll see what happens later today.
t
Hypertrophy II - C3
Haven't, obviously, logged here for ages... still at. Doing a routine from The New Rules of Lifting.
Start: 7:15am
Finish: 8:35am
Warm Up: Five minutes on the treadmill and rotator cuff stuff.
Rest: 90 seconds
Tempo: 321
SS:
CG Chins: BW+10x3/BW+15x3x2/BW+20x3/BW+25x3
BB Shoulder Press: 75x3x3/80x3x2/85x3
----
WG Lat Pulldown: 120x3x2/130x3/135x3/145x3/150x3
DB Chek Press: 50(2-25s)x3x2/60(2-30s)x3x4
Towel Bicep Curls: 20(each hand)x3/25x3/30x3x2/30x2
Upper Body Russian Twist: 12x3
Thoughts: Good stuff today. Still have DOMS from Wednesday.
Pleased with the chins today.
Followed with some stretching and a minute or two of foam roller.
t
Start: 7:15am
Finish: 8:35am
Warm Up: Five minutes on the treadmill and rotator cuff stuff.
Rest: 90 seconds
Tempo: 321
SS:
CG Chins: BW+10x3/BW+15x3x2/BW+20x3/BW+25x3
BB Shoulder Press: 75x3x3/80x3x2/85x3
----
WG Lat Pulldown: 120x3x2/130x3/135x3/145x3/150x3
DB Chek Press: 50(2-25s)x3x2/60(2-30s)x3x4
Towel Bicep Curls: 20(each hand)x3/25x3/30x3x2/30x2
Upper Body Russian Twist: 12x3
Thoughts: Good stuff today. Still have DOMS from Wednesday.
Pleased with the chins today.
Followed with some stretching and a minute or two of foam roller.
t
Hypertrophy II - A4
Start: 8:41am
Finish: 9:55am
Warm Up: five minutes on the treadmill and rotator cuff stuff
Rest Periods: 90 seconds
Tempo: 311
SS:
BB Reverse Grip BO Rows:85x6/90x6/100x6/105x6x2
BB Bench Press: 110x6x2/120x6/130x6x2
----
WG Cable Seated Rows: 130x6x5*
DB Incline BP (neutral grip): 70(2-35s)x6/80(2-40s)x6x4**
----
Dips: BWx6/6/4/3***/3
Swiss Ball Crunches: 12x3
Thoughts: Seated Rows are interesting. You can do full trunk flexion, or next to none. I wonder, is there an advantage to full flexion? The only thing I can think of some trunk work and heavier loads. No or next to none I would think is more of a back focus. Today I used next to none when it came to trunk flexion on the rows.
*form started to get sloppy on second last set
**Right arm seemed weaker. Shoulder seemed to want to give out.
***Almost had four on the second last set.
Felt good today. Dips are damned tough. After the second set, I knew I wouldn't be adding any extra weight.
Finish: 9:55am
Warm Up: five minutes on the treadmill and rotator cuff stuff
Rest Periods: 90 seconds
Tempo: 311
SS:
BB Reverse Grip BO Rows:85x6/90x6/100x6/105x6x2
BB Bench Press: 110x6x2/120x6/130x6x2
----
WG Cable Seated Rows: 130x6x5*
DB Incline BP (neutral grip): 70(2-35s)x6/80(2-40s)x6x4**
----
Dips: BWx6/6/4/3***/3
Swiss Ball Crunches: 12x3
Thoughts: Seated Rows are interesting. You can do full trunk flexion, or next to none. I wonder, is there an advantage to full flexion? The only thing I can think of some trunk work and heavier loads. No or next to none I would think is more of a back focus. Today I used next to none when it came to trunk flexion on the rows.
*form started to get sloppy on second last set
**Right arm seemed weaker. Shoulder seemed to want to give out.
***Almost had four on the second last set.
Felt good today. Dips are damned tough. After the second set, I knew I wouldn't be adding any extra weight.
Hypertrophy II - B4
Start: 7:12am
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 301
Snatch Grip DL: 135x12x3
SS:
Dynamic Lunge: 50lbsx12x2/55lbsx12
Step Up: 40lbs(2-20s)x12x2/50lbs(2-25s)x12
Incline Reverse Crunches: 12x3
HIIT: Twelve minutes of HIIT on a recumbent bike. Eight HI at 135 rpm. LI was around 75-80 rpm. HR hit about 135.
Thoughts: Followed this with some stretching and foam roller stuff.
Heck of a sweat today.
t
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 301
Snatch Grip DL: 135x12x3
SS:
Dynamic Lunge: 50lbsx12x2/55lbsx12
Step Up: 40lbs(2-20s)x12x2/50lbs(2-25s)x12
Incline Reverse Crunches: 12x3
HIIT: Twelve minutes of HIIT on a recumbent bike. Eight HI at 135 rpm. LI was around 75-80 rpm. HR hit about 135.
Thoughts: Followed this with some stretching and foam roller stuff.
Heck of a sweat today.
t
Hypertrophy II - C4
Start: 7:13am
Finish: 8:21am
Warm Up: One Arm BB Press
Rest: 30 seconds
Tempo: 201
SS:
CG Chins(Assisted): 100lbsx15/60lbsx10
BB Shoulder Press: 30x25/35x20
----
WG Lat Pulldowns: 40x25/60x25
DB Check Press: 10(2-5s)x20/10(2-5s)x16
----
Towel Bicep Curls: 10(2-5s)x25x2
Upper Body Russian Twist: 8.8lbsx3x12
This took till 7:45 so I did some cardio on a bike. Total time was 20 minutes, with 149 cals burned and a distance of 7.2 miles. HR hit about 140 or so.
Thoughts: Well... whoever dreamed up two sets of 25 needs a poke in the eye. I decided to assisted chins as there was NO WAY I was going to get two sets of 25 complete. Ha. I also had to use a different grip. Instead of underhand, I did a neutral grip.
The whole workout was a challenge with this rep scheme. Good golly.
Followed all of this with ten minutes of stretching and foam roller.
t
Finish: 8:21am
Warm Up: One Arm BB Press
Rest: 30 seconds
Tempo: 201
SS:
CG Chins(Assisted): 100lbsx15/60lbsx10
BB Shoulder Press: 30x25/35x20
----
WG Lat Pulldowns: 40x25/60x25
DB Check Press: 10(2-5s)x20/10(2-5s)x16
----
Towel Bicep Curls: 10(2-5s)x25x2
Upper Body Russian Twist: 8.8lbsx3x12
This took till 7:45 so I did some cardio on a bike. Total time was 20 minutes, with 149 cals burned and a distance of 7.2 miles. HR hit about 140 or so.
Thoughts: Well... whoever dreamed up two sets of 25 needs a poke in the eye. I decided to assisted chins as there was NO WAY I was going to get two sets of 25 complete. Ha. I also had to use a different grip. Instead of underhand, I did a neutral grip.
The whole workout was a challenge with this rep scheme. Good golly.
Followed all of this with ten minutes of stretching and foam roller.
t
Hypertrophy II - A5
Start: 8:26am
Finish: 9:43am
Warm Up: One Arm BB Press 3x10
Rest: 90 seconds
Tempo: 321
SS:
BB Reverse Grip BO Rows: 115x3x2/120x3/125x3/135x3/145x3
BB Bench Press: 140x3x4/145x3/150x3
----
WG Cable Seated Rows: 140x3x3/145x3/150x3/160x3
DB Incline BP(Neutral Grip): 90(2-45x)x3x3/100(2-50s)x3x3
----
Dips: BW(181)x3/BW+10x3x2/BW+15x3x2/BW+20x3
Swiss Ball Crunches: 12x3
Thoughts: Really tried to focus on the tempo today. It's always there, but sometimes one loses count. A three second negative on the Dips is a nice challenge.
I am now halfway through this routine.
Followed it with some stretching after.
t
Finish: 9:43am
Warm Up: One Arm BB Press 3x10
Rest: 90 seconds
Tempo: 321
SS:
BB Reverse Grip BO Rows: 115x3x2/120x3/125x3/135x3/145x3
BB Bench Press: 140x3x4/145x3/150x3
----
WG Cable Seated Rows: 140x3x3/145x3/150x3/160x3
DB Incline BP(Neutral Grip): 90(2-45x)x3x3/100(2-50s)x3x3
----
Dips: BW(181)x3/BW+10x3x2/BW+15x3x2/BW+20x3
Swiss Ball Crunches: 12x3
Thoughts: Really tried to focus on the tempo today. It's always there, but sometimes one loses count. A three second negative on the Dips is a nice challenge.
I am now halfway through this routine.
Followed it with some stretching after.
t
Hypertrophy II - B5
Start: 7:14am
Finish: 8:14am
Warm Up: Five minutes on the treadmill
Rest: 90 seconds
Tempo: 311
Snatch Grip DL: 155x6x2/165x6/175x6/185x6
SS:
Dynamic Lunge: 85x6x3/90x6x2
Step Up: 50(2-25s)x6/60(2-30s)x6/70(2-35s)x6x2/80(2-40s)x6
Incline Reverse Crunches: 12x3
Thoughts: Whew... looking to 200 pounds on the DL today, but I was not sure if it was doable or not, so I opted against it as back pain sucks. 185 was a good challenge.
Good overall today... good heavy sweat, too.
Followed with five minutes of stretching.
Weight this morning was 180.1
t
Finish: 8:14am
Warm Up: Five minutes on the treadmill
Rest: 90 seconds
Tempo: 311
Snatch Grip DL: 155x6x2/165x6/175x6/185x6
SS:
Dynamic Lunge: 85x6x3/90x6x2
Step Up: 50(2-25s)x6/60(2-30s)x6/70(2-35s)x6x2/80(2-40s)x6
Incline Reverse Crunches: 12x3
Thoughts: Whew... looking to 200 pounds on the DL today, but I was not sure if it was doable or not, so I opted against it as back pain sucks. 185 was a good challenge.
Good overall today... good heavy sweat, too.
Followed with five minutes of stretching.
Weight this morning was 180.1
t
Hypertrophy II - C5
Start: 1:12p
Finish: 1:55p
Warm Up: One Arm BB Press 45lbsx50
Rest: 60 seconds
Tempo: 301
SS:
CG Chins: 10/6/3
BB Shoulder Press: 60x12/65x11*/65x7**
----
WG Lat Pulldowns: 90x12/100x12/105x12
DB Chek Press: 20(2-10s)x12x2/30(2-15s)x10
----
Towel Bicep Curls: 30(2-15s)x15x2/40(2-20s)x5***
Upper Body Russian Twists: 8.8lbsx12x3
Thoughts: I thought I was stronger than I was. ha!
*Form was starting to go
**Too much weight. I was thinking of going back to 60lbs, but thought I could get ten. Wrong.
***What was I thinking? Whew. This movement drew some stares. It's tougher than it looks.
Relatively pleased with today. Not quite what I was hoping for, but pushed it today and feel I did alright.
The rep goal was 12 on each set.
t
Finish: 1:55p
Warm Up: One Arm BB Press 45lbsx50
Rest: 60 seconds
Tempo: 301
SS:
CG Chins: 10/6/3
BB Shoulder Press: 60x12/65x11*/65x7**
----
WG Lat Pulldowns: 90x12/100x12/105x12
DB Chek Press: 20(2-10s)x12x2/30(2-15s)x10
----
Towel Bicep Curls: 30(2-15s)x15x2/40(2-20s)x5***
Upper Body Russian Twists: 8.8lbsx12x3
Thoughts: I thought I was stronger than I was. ha!
*Form was starting to go
**Too much weight. I was thinking of going back to 60lbs, but thought I could get ten. Wrong.
***What was I thinking? Whew. This movement drew some stares. It's tougher than it looks.
Relatively pleased with today. Not quite what I was hoping for, but pushed it today and feel I did alright.
The rep goal was 12 on each set.
t
Hypertrophy II - A6
Start: 12:52pm
Finish: 1:46pm
Warm Up: One Arm BB Press (45lbsx50)
SS:
Accidentally did these out of order.
BB Bench Press: 70x25x2
BB Reverse Grip Row: 50x25/55x25
-----
WG Cable Seated Rows: 70x25x2
DB Inc. BP (Neutral Grip): 30(2-15s)x25/30(2-15s)x15
-----
Dips (Assisted): BW(182)-130x25/BW(182)-150x19
Swiss Ball Crunches: 12x3
Thoughts: Followed the above with 13 minutes on a spin bike. HR hit about 150bpm.
Did some stretching afterward, too.
The "I can't" phrase popped into my head at least once today. During the Inc. BP. Stupid "I can'ts."
t
Finish: 1:46pm
Warm Up: One Arm BB Press (45lbsx50)
SS:
Accidentally did these out of order.
BB Bench Press: 70x25x2
BB Reverse Grip Row: 50x25/55x25
-----
WG Cable Seated Rows: 70x25x2
DB Inc. BP (Neutral Grip): 30(2-15s)x25/30(2-15s)x15
-----
Dips (Assisted): BW(182)-130x25/BW(182)-150x19
Swiss Ball Crunches: 12x3
Thoughts: Followed the above with 13 minutes on a spin bike. HR hit about 150bpm.
Did some stretching afterward, too.
The "I can't" phrase popped into my head at least once today. During the Inc. BP. Stupid "I can'ts."
t
Hypertrophy II - B6
Start: 7:13am
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest Periods: 90 seconds
Tempo: 321
Snatch Grip DL: 185x3x2/195x3/205x3/215x3 /220x3
SS:
Dynamic Lunges: 85x3/105x3/110x3x4*
Step Up: 40x3/50x3/60x3/70x3/80x3x 2
Incline Reverse Crunches: 12x3
Thoughts: Whew... I like what I did with the DL. I think I could have lifted more, but my grip may not have been able to handle it. I'm really trying to focus on form with it and do things in the proper order.
*Balance was becoming an issue.
Followed with six minutes of stretching.
t
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest Periods: 90 seconds
Tempo: 321
Snatch Grip DL: 185x3x2/195x3/205x3/215x3 /220x3
SS:
Dynamic Lunges: 85x3/105x3/110x3x4*
Step Up: 40x3/50x3/60x3/70x3/80x3x 2
Incline Reverse Crunches: 12x3
Thoughts: Whew... I like what I did with the DL. I think I could have lifted more, but my grip may not have been able to handle it. I'm really trying to focus on form with it and do things in the proper order.
*Balance was becoming an issue.
Followed with six minutes of stretching.
t
Hypertrophy II - C6
Start: 7:07am
Finish: 8:12am
Warm Up: Alternating One Arm BB Press 45lbsx50
Rest: 90 seconds
Tempo: 311
SS:
Close Grip Chins: 6/6/6/6*/4
BB Shoulder Press: 65x6x4/70x6
----
Wide Grip Lat PD: 120x6x2/130x6/135x6x2**
DB Chek Press: 30(2-15s)x6x2/40(2-20s)x6x3
Towel Bicep Curls: 40(2-20s)x5
Upper Body Russian Twists: 8.8x12x3
Thought: *Barely. **Not as far down as the rest of the reps. ***Wasn't pretty.
Followed this with four minutes of stretching.
I am pleased with the chins. Almost got 6x5, but on the last rep of the last set my shoulder made some sorta popping-twisty sound. Didn't hurt, but it kinda steered my mind in the direction of not even trying one more rep.
t
Finish: 8:12am
Warm Up: Alternating One Arm BB Press 45lbsx50
Rest: 90 seconds
Tempo: 311
SS:
Close Grip Chins: 6/6/6/6*/4
BB Shoulder Press: 65x6x4/70x6
----
Wide Grip Lat PD: 120x6x2/130x6/135x6x2**
DB Chek Press: 30(2-15s)x6x2/40(2-20s)x6x3
Towel Bicep Curls: 40(2-20s)x5
Upper Body Russian Twists: 8.8x12x3
Thought: *Barely. **Not as far down as the rest of the reps. ***Wasn't pretty.
Followed this with four minutes of stretching.
I am pleased with the chins. Almost got 6x5, but on the last rep of the last set my shoulder made some sorta popping-twisty sound. Didn't hurt, but it kinda steered my mind in the direction of not even trying one more rep.
t
Hypertrophy II - A7
Start: 7:14am
Finish: 8:20am
Warm Up: Alternating One Arm BB Press 45lbx50
Rest: 60 seconds
Tempo: 301
SS:
BB Rev Grip BO Rows: 80x12/85x12x2
BB Bench Press: 100x12x3
----
WG Cable Seated Rows: 100x12/105x12x2
DB Inc. BP (Neutral Grip): 50(2-25s)x12x3
----
Dips(assisted): BW(181)-150lbsx12/BW-100x12/BW-90x9
Swiss Ball Crunches: 12x3
Thoughts: Good today. Dips are challenge.
Did ten minutes on a spin bike after. Followed with six minutes of stretching and foam roller.
Five workouts left in this routine.
t
Finish: 8:20am
Warm Up: Alternating One Arm BB Press 45lbx50
Rest: 60 seconds
Tempo: 301
SS:
BB Rev Grip BO Rows: 80x12/85x12x2
BB Bench Press: 100x12x3
----
WG Cable Seated Rows: 100x12/105x12x2
DB Inc. BP (Neutral Grip): 50(2-25s)x12x3
----
Dips(assisted): BW(181)-150lbsx12/BW-100x12/BW-90x9
Swiss Ball Crunches: 12x3
Thoughts: Good today. Dips are challenge.
Did ten minutes on a spin bike after. Followed with six minutes of stretching and foam roller.
Five workouts left in this routine.
t
