TM’s Workout Log

I decided to changed today’s workout slightly and do Dead lift’s first. It garnered me a PR so I’m happy about that.  =) Was weird though, I got a severe headache after the last set of Squats. I was going to do 10-12 reps of 225 but the headache was just too intense…I think it’s best to listen to the body.

8 min. warm up.

Dead Lift:
4 warm up sets then…
275 x 3 x 1
325 x 4 x 1 ::PR::

DB Shoulder Press:
2 warmup sets then…
55 x 5 x 2 ::PR::
60 x 5 x 1

Full Squats
4 warmup set then…
225 x 5 x 1
185 x 3
- Severe headache hit here.

Bar Dips:
bdy x 15 x 3

Crunchs:
bdy x 50 x 3

8 mins. cooldown on bike.

I really had to power through it. Seems 1300 miles of driving over the weekend really did take it’s toll. =)

10 min. warmup.

Full Squat:
4 warmup sets then…
245 x 5 x 1
255 x 5 x 2 ::PR::

Bench Press:
5 warmup sets then…
215 x 5 x 2 ::PR::
205 x 5 x 1
- Really started to feel the fatigue from the drive here during Bench worksets.

Pendley Rows
1 warmup set then…
135 x 5
185 x 3
- Very fatigued at this point. Stopped and moved on to some pullups.

Pullups:
bdy x 6 x 2

Weighted Situps
15 x 10 x 2

10 mins. cooldown on bike.

Still happy with today’s workout. I knew it would be tough but definitely worth going in.

10 min. warmup.

Bench Press:
5 warmups sets then…
210 x 5 x 5

Full Squat:
4 warmup sets then…
250 x 8 x 1 set ::PR::
- The beauty about squats tonight is I hadn’t planned on doing them but I just couldn’t resist the call of the Rack. I even think I had another 1 - 2 reps more in me but I didn’t want to push it due to the tendon/ligament issues.

Pullups:
bdy x 6 x 2
bdy x 5x 1 –> couldn’t quite get 6 reps.

Cable Rows
120 x 12

Bar Dips
bdy x 12 x 2

Weighted Situps
20 x 10 x 3

8 min. on bike for cooldown.

Weigh in tonight I have hit an all time high. I am now up to 198 lbs.!! Holy crap. I have never in my life weighed this much. I’m very excited. I still have a a good 8-10 weeks left to bulk too so yes, I am HAPPY.  =)

10 min. warmup.

Full Squat:
4 warmup sets then…
205 x 6
205 x 10

DB Press:
2 warmups sets then…
DB Press:
50 x 5 x 3

Deads:
4 warmup sets then:
295 x 3 :: felt drained on deads today, time to reset ::

Chinups:
bdy x 8, bdy x 4

–> supersetted <–

Lying DB Extensions:
50 x 5, 45 x 8

no cooldown, ran out of time.

Also, one thing I am excited about is my weight has hit 197 lbs. in the afternoon the last two days. I know it drops a few back in the a.m. but I will take it! I’ve never weighed this much in my life on any day or hour of the day…very exciting. I am guessing my bf% to be around 15-18% or so. I need to get it checked to find out for sure.

10 min. warmup.

Full Squat:
4 warmup sets then…
240 x 5 x 3 sets  ::PR::

Bench Press:
4 warmups sets then…
210 x 5 x 3 - shoulders were feeling like a weak link on bench today. I don’t think they fully recovered from Military on tuesday.

Deadlift:
95 x 12 (warmup)
135 x 8 (warmup)
185 x 3 (warmup)
225 x 2 (warmup)
305 x 4 (+1)

DB Skull Crushers:
35 x 5 x 2

Pullups:
bdy x 5 x 2

10 min. on bike for cooldown.

15 mins. on bike.

Full Squat:
20xbdy, 65×12, 95×10, 115×5, 135×5, 185×5
235 x 5 x 3 sets ::PR::

Military Press:
45×10, 65×6, 85×65
125 x 5 ::PR::
120 x 5 x 2 ::PR::

BB Rows:
45×5, 95×5
135 x 5 x 3 ::PR::

Chinups:
3 sets of 5 reps.

Today I had a pretty heavy headache and really didn’t hit my normal energetic groove. It was a struggle toward the end to finish the workout. Regardless, I hit good #’s. Hopefully I am feeling better for Thurs. workout. I am guessing that something was missing in my diet today, maybe veggies., maybe not enough healthy fats, Not real sure.

After 4 days of heavy workouts today was a full out rest day. The only thing I did was take a walk around the block a couple of times with the family this afternoon. Tomorrow will be a semi-rest day. May do some light cardio and ab work. Tuesday I will hit it heavy again.

I need to take some pics because I will be damned if I don’t feel bigger this week from last weekend. I sure as heck feel stronger. That was especially noted in my numbers from my Saturday workout. Up for Tuesday:

10-15 mins warmup.

Full Squat:
4 warmup sets then…
230 x 5 x 3 sets

Military Press:
2 warmups sets then…
115 x 5 x 3

BB Rows:
2 warmup set then…
155 x 5 x 3

Pullups:
3 sets to failure.

10-20 min. cooldown.

This will be another great workout filled with PR’s.

15 min. warmup.

Full Squat:
4 warmup sets then…
225 x 5 x 3 sets

Bench Press:
4 warmups sets then…
205 x 5 x 2
205 x 8 x 1 (was feeling extra strong so did a few more)

Deadlift:
135 x 8 (warmup)
185 x 3 (warmup)
225 x 3 (warmup)
285 x 5

Bar Dips:
bdy x 12
50 x 12
50 x 10

Cable Rows: (Dr. Ordered)  =)
60 x 12
90 x 12

Stretchs at home, ran out of time for cooldown. All in all, very happy with the Iron I moved today. PR’s in pretty much every category.

I had to forgoe taking the caffeine pill since I got started so late (7:00 pm). Still got a solid workout in. I also got another compliment on how far down I go on my squat so that was cool. I always make sure my hams are touching my calves, that’s when I know it’s time to go back up.  =)

Full Squat:
4 warmup sets then…
205 x 5 x 3 sets

Military Press:
2 warmups sets then…
95 x 5 x 1
115 x 5 x 2

BB Rows
1 warmup set then…
115 x 5 x 3

Pullups
5 x bdy, 4 x bdy, 4 x bdy

Looking forward to Saturdays workout already: Full Squats, Bench, Deads, Bar Dips!

Well, today’s a new day. As I mentioned yesterday, I am switching over from Waterbury to Rippetoes – Starting Strength workout. It will remain to be seen how closely I follow this. I know diehard Rippetoe fans, and of course Rippetoe himself, do not like the program to be changed. I understand and respect that. But I am not a beginner to lifting and for the most part know what works for my body. Plus, it is my body so I feel I can do whatever I want to with it. =) In reality though, the more I read the book, Starting Strength, the more I realize Rippetoe knows exactly what he is talking about and that I should just buckle down and follow the program to a T. Besides, I am really looking forward to this afternoons workout:

Full Squat: 3×5
Press: 3×5
Bent Over BB Rows: 3×5
Chinups: 2-3 x 5
Weighted Abs: 3×12

Trust me. That may look simple and easy but it is far from it. Please note that the above sets do not include warmup sets. There will be 2-4 warm up sets before each work set, depending on the exercise. Dips and Abs won’t need warmed up by the time I reach them.