TM’s Workout Log

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.

20 min low impact on bike for warmup.

Another Animalistic workout in the books. Wow, the beauty of this one is I had a raging headache about 30 mins before lift off. I was also pretty tired. So I popped my M-Stak and a couple aspirin and by the time I got to the gym I was feeling pretty good. The workout just got better and better as I went along.

I ended up switching thing up a bit from what was planned. In essence I finished out by doing a pretty base Rippetoes workout except for the Waterbury style bench. Here goes:

Bench Press:
4 sets of warmups

205 x 3 x 1 set
185 x 3 x 8 sets
185 x 8 x 1 set

Full Squat - Aka ASTG:
4 warmup sets
185 x 6 x 4 sets
- I decided on squats instead of Press today as my tri’s were still sore from Sunday. The great thing to note about squats today is I FINALLY have figured out how to do them 90% correctly. Anybody who is unsure of how to do your basic compound lifts, you would be wise to purchase Mark Rippetoes - Starting Strength, book. This guy knows his stuff.

Anyway, after figuring out how to do these, I have realized that I KNOW I can do much more once I get 100% proper technique down. My legs didn’t even really feel hit on these sets. My stamina, that was another story.

Next up Deadlift:

2 warmup sets
225 x 6 x 3 sets

I got ripped out of the gym by my wife because I was taking too long. Damn. I was feeling like I had 2-3 more exercises in me easily. Oh well, still got a very successful workout in considering I came pretty close to not even going.

No cooldown after workout today do to going over time limit. Overall though, I’m very satisfied with todays work.

Posted in Training