August 16, 2008
Had some trouble sleeping last night…
SATURDAY - Push
Decline CGBP
135×6
145×6
150×6
155×6
Strong triceps work here. Weird going back to the decline after so long.
Incline DB Bench
55×6
60×5
60×6
The 60’s were pretty tough. Good upper chest movement.
Arnold Press
35×5
35×5
35×5
The first set was very tough because I went right into it after the benching. Look a good rest inbetween sets though.
DB Extensions
55×6
55×6
55×6
In case you dont know what these are you just hold a DB behind your back with 2 hands and raise is up and down. Works the triceps. Put allot of pressure on my elbows though.
Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |
FINAL THOUGHTS
A fairly quick workout. Im really trying to strengthen my triceps so I can get my benching up a bit. Its kinda hard to type right now so I’ll keep this short. Looking forward to the day off tomorrow. Now I have to go mow the lawn!
Posted in Training
August 15, 2008
FRIDAY - Pull
Warm Up
VERY light stretch
Deadlift
125×12
125×10
175×6
215×3
245×1
275×3 PR!
275×3 PR!
275×3 PR!
Damn awesome here! So psyched to hit 275, I was pumped. What a great lift this was. The only complaint is I probably did too many warm up sets but whatever!
Pull Up
BWx8
BW+25×5
BW+25×5
BW+35×6 PR!
Awesome lat work here. I know 35lbs isn’t much weight, it wasnt too tough but it was the most I’ve done so I guessed it’s still considered a PR 
Barbell Curl
85×5
85×5
85×5
Well I havent done these in a while. Biceps felt nice 
DB Lateral Raise
15×10
15×10
15×10
Well my shoulder is not in as much pain as it was yesterday [thank God] but these were still somewhat of a challenge. Decided to up the reps to work the Delts a little more.
DB Shrugs
70×8
75×8
75×8
Like the curls I haven’t done these in a little while either but it wasn’t a problem. Not a bad weight, 80’s next time.
Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |
FINAL THOUGHTS
WOW! Comparing today’s workout to yesterdays workout would be like comparing heaven and hell. To completely opposite workouts. And to think I was going to stay home for the day. Probably one of the better workouts I’ve ever had. I think Im going to move the Deadlift to yesterdays workout so Friday’s aren’t so long because I have in the gym for a little over an hour. No biggie but I like to keep gym time to around and hour or less especially when it’s 5 days a week. Awesome day though!
Posted in Training
August 11, 2008
MONDAY - Lower Body
Warm Up
5 minutes of stationary bike
Stretch
Squat
75×12
75×10
125×6
165×3
195×1
225×5
225×5
225×5
Well I tried using a more narrow stance. I usually go wide but figured I’d change it up. It felt nice, hard Squats. Trying to get my thighs parallel to the ground.
Leg Press
350×6
350×6
350×6
Jesus this was MUCH harder this week. I actually struggled a bit pushing it up.
RDL
185×6
185×6
185×6
These were far better. I was really trying to focus on my form. Keep my back arched unlike other times. I did notice a difference, hamstrings got hit nicely.
Post-Workout
Protein Shake
| 1 cup Oats | 1 scoop ON Whey | 1 Banana | 2 cups Milk |
FINAL THOUGHTS
Wow awesome leg workout today. God damn. I was going to do some Lunges after the Leg Press but my legs were just dead by then, and I dont really like Lunges so it worked out well 
This workout actually took me almost an hour. I have to try to rest a little less inbetween sets, it’s what holds me back allot. Upper body tomorrow.
Oh and I made a new split last night…
Lower/Upper/Off/Legs/Pull/Push/Off
Posted in Training
August 8, 2008
Blah woke up at 11 today…
FRIDAY - Upper Push
Warm Up
Very Light Stretch
GCBP
115×6
115×6
135×6
135×6
Wow I really like these. They targeted the triceps so well, hopefully this will help my bench go up
DB Bench
55×5
55×6
55×6
These were somewhat tough. Haven’t done the flat in a while
Incline DB Press
50×6
50×6
50×6
These harder. The flat bench took it out of me a bit. Still managed to get 6 reps though it was a struggle
Military Press
95×5
95×5
100×5
Wow my pressing power was spent by the time I got to these. I first tried it with the bar and I was like “crap, this is gonna suck”, but I went for it anyways. The last set wasn’t the best…
Triceps Pressdown
60×6
70×6
70×6
Like the military press’ my triceps were just done. 3 tough sets.
Post-Workout
Protein Shake
1 cup oats | 1 Banana | 1 scoop of ON Whey | 2 cups of milk |
FINAL THOUGHTS
Wow what a day. My triceps felt like they were gonna fall off. Im glad I worked them, they are lacking quite a bit and they can help my bench press go up. I might take out the military press’ because I will never be able to go 100% on those they way my triceps were burning today. But a solid day overall, no complaints.
Posted in Training
August 6, 2008
Oh man am I sore today. Kinda went to sleep a little late last night so that caused me to wake up after 12 today. I didnt even realize I slept past 10 or so but my body was just dead asleep. Kinda feels good. I will enjoy this day off
Posted in Training
August 5, 2008
TUESDAY - Upper Pull
Warm Up
Few minutes in the sauna
Light Stretch
Snatches
95×5
100×5
105×4
115×3
115×3
Ugh. Haven’t dont these in a while but I always liked the lift. The form was terrible. Man Im happy nobody else was in the room. I really shouldn’t have pushed for the 35’s but I wanted to. Bringing a 100+lbs bar from the floor to above your head in 2 seconds is no joke.
Hang Clean
Barx5
95×5
115×4
115×3
115×3
Pretty much the same as the snatches. I really though I could get 135lbs but I was still struggling with the 35’s. 
Form was also an issue here. For some reason this really aggravated my wrists and elbows.
T-Bar Rows
45×5
70×5
70×5
Okay so I dont know how much the bar weighs with no weights so I listed the amount of weight I added to it. 70 was nice work, somewhat heavy.
Chin Ups
BW + 25×6
BW + 25×6
BW + 25×6
I love chin ups, nice to get back at it. I should have added more weight but I was too lazy to do so. Nice slow reps. Good form on these as always.
Front Raises
30×4 [4 each arm]
30×6 [6 each arm]
Not bad work here. Kinda gave me some shoulder pains though the first few reps. Maybe I should do 3 sets. Delts are really lacking
Post-Workout
1 scoop of 100% ON Whey + 8oz of Milk
1 medium Banana
1/2 cup of Oatmeal w/ milk
FINAL THOUGHTS
Eh not too happy with todays gym time. Its really just the first 2 lifts that pissed me off. I hate bad form. I rest of the exercises went by pretty fast. Maybe I should throw in some ab work.
Posted in Training
August 4, 2008
Got up at 10:30 today. I would have liked to wake up earlier but Im happy with 10:30, anything after that Im mad at.
MONDAY - Lower Body
Warm Up
5 minutes of stationary bike
Stretch
Box Squat
60×12
60×10
110×6
150×3
180×1
210×6
215×6
215×6
First time doing Box Squats! They were awesome. Really enjoyed it. To my surprise the weight was a bi easy. I can try for 225 next time. Very nice leg work here.
Leg Press
315×6
335×6
345×6
<object width=”380″ height=”300″>
</object>Awesome leg work here also. All 3 sets were actually very easy to my surprise, much like the Squats above. Feels nice having 6 plates on there
DB Lunges
1×5 45lbs
1×5 45lbs
Those are 5 each leg. I dont know why I’ve always been bad with lunges, Im wobbling all over the place, makes me mad.
SLDL
185×6
185×6
185×6
These were better today, strange. I have trouble keeping my stance solid. I know my form isnt perfect. Weight on the otherhand was good. Not too much not too little. I really try to arch my back but Im a natural sloucher 
so its nearly impossible for me. I cant stand having a rounded back
<object width=”380″ height=”300″>
</object>
Post-Workout
1 scoop of
100% ON Whey + 8oz of Milk
1 medium Banana
1/2 cup of Oatmeal w/ milk
FINAL THOUGHTS
Holy crap it takes so damn long to load videos on youtube. Would have had this typed 4 hours ago but I had to wait. Whatever. AWESOME day today. I felt like I was gonna puke when I was done. By the time I was doing SLDL I was breathing like I was doing cardio. The box squats are a nice change up from regular squats, since those are starting to stall out maybe these will help me get past that. I was very happy with the leg press like I mentioned. Lunges not so much. SLDL is iffy.
Posted in Training
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