TM’s Workout Log

I have decided to simply do a reset of Starting Strength. My lifts are stalling out and the joints are ready for a rest. Also, I am going to use DB’s for Military. The barbell bothers my right shoulder too much right now. Plan for manana:

Workout A:

Full Squat:
225 x 5 x 3

DB Military Press:
65 x 5 x 3

Deadlift:
275 x 5 x 1

Pullups
bdy x 6-8 x 3

Workout B:

Full Squat:
230 x 5 x 3

DB Bench Press:
80 x 5 x 3

Power Clean:
115 x 5 x 3

Bar Dips
45 x 8 x 3

etc.

5 lbs. added on squat each workout.

Not sure what the deal was today. I really bonked and just wasn’t feeling it. I was weak to start on bench then moved to pullups and just felt real tight so I just stopped my workout right there. Must be related to the lower back soreness. I will just resume tomorrow depending on how I feel. Here’s what I did before I threw in the towel.

Bench Press
4 warmup sets then…
225 x 3
245 x 1
260 x 1
- was hoping to get 3 reps here so this is where I knew things weren’t going great.

DB Bench Press
70 x 10 x 2

Pullups
Started to do these and stopped. Tomorrow is a new day…

Rippetoes Starting Strength.

The more I do this program and pick the brain of Mr. Rippetoe, the more I am loving it. I mean, I see people in the gym doing 50 different exercises and taking another 50 different types of supplements in order to attempt to put on mass. Here with Starting Strength, we keep things simple…Deadlifts, Squats, Bench. And Milk. Lots of Milk.

Nonfat Dry Milk.
I just bought a box of this stuff. Does anyone supplement your milk intake with the dry stuff? I mixed up a batch today and mixed in 1/4 real milk and it’s not that bad actually. This is going to go a long ways in saving some $ due to the amount of milk I put down in a week. =)

Well, today is a rest day. Tomorrow more Squats.

Today was a light weight workout day. Also, I think allergy season has hit. My energy has dropped, headaches, itchy eyes…gah, I do not like allergy season. Nevertheless, hammered out my workout tonight.

Full Squats
4 warmup sets then…
185 x 15 x 1
185 x 12 x 1

Military Press:
4 warmup sets then…
125 x 5 x 2 ::PR::
115 x 5 x 1

Power Clean:
4 warm up sets then…
135 x 5 x 3
- First real day doing this great exercise. I can see this being a huge part of my program. Great, great exercise. I hadn’t done them until now because I wanted to master Deadlift first.

Pullups:
Bdy x 6
Bdy x 6

Lying DB Ext:
40 x 5 x 1
35 x 7 x 1
30 x 6 x 1

Bar Dips:
bdy x 20 x 1
bdy x 15 x 1

6 min. warm up.

Full Squats
4 warmup sets then…
235 x 5 x 5

DB Bench Press:
4 warmup sets then…
90 x 5 x 3 ::PR::
- I’ve never pressed with the 90# DB’s so this was pretty cool. I even noticed a few onlookers while doing these. =)

Dead Lift:
4 warm up sets then…
205 x 3 x 1
325 x 2 x 1
- This was mainly a mistake. I just went too heavy here after such a heavy squat workout plus the overall low energy today. I will bump down to 305 or so next workout.

Pullups:
Bdy x 8
Bdy x 6
<– super setted–>
Pek Dek:
120 x 10 x 2

I ground out a solid workout considering I was not feeling the usual energy today. I believe this due to low food yesterday. I just had no appetite due to some work stress that carried throughout the day. Anyway, upward and onward.

15 mins walk around the block for a cool down.

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.