I have a passion for this from nutrition, lifting, cardio(i hate it but got
So after 3 years of finally getting back into "decent" shape and I use that word cautiously, I started Waterbury’s TBT today. Over the course of the last couple months I have put on a few lbs of fat, and its due to diet slacked a little from a job change and relocating. I am back on track now, adn over the last three weeks I have been only using compound movements, but with no method to my madness. I started 10×3 program, and then I mixed in 5×5 training, so I am sticking to this plan. I will have to say, that I have seen a lot of increases in my lifts just from doing all compound movements. I actually love the compound movements so much more because of how much it taxes my muscles and CNS. Well without further ado, here is what I did today:
Week 1:
Workout 1:
Squats
135×10 warmup set
225×5 working set (can go heavier)
60 sec rest
225×5 working set
60 sec rest
225×5 working set
Standing Barbell Military Press:
135×5 work set
60 secs rest
135×5work set
60 secs rest
135×5 work set
Deadlifts:
135lbsx10 reps slow warmup set
275×5 work set
60 sec rest
275×5 work set
60 secs rest
275×5 work set
DL’s had me huffin and puffin and sweating my ass off heart rate was high as hell!
Decline DB Bench Press:
90lbsx5 work set
60 secs rest
90lbsx5 work set
60 secs rest
90lbsx5 work set
Alternating Dumbell Curl
50lbs each armx5
60 sec rest
50lbs each armx5
60 sec rest
50lbs each armx6
Cable Press Downs
140lbsx5 work set
60secs rest
140lbsx5 work set
60secs rest
140lbsx5 work set
I was dizzy as shit and tired, but I did 10 minutes of HIIT on treadmill until I thought I was going to fall off.
Overall pretty good. I need to work on my on leaning foward on my squats, so I can feel it more in my glutes and quads. I like fronts squats better, but I will improve!
9/12/08 Workout 2 Week 1
Front Squat
8×125lbs 90 secs
8×125lbs 90 secs
8×125lbs 90 secs
Power Cleans
8×95lbs 90 secs
8×115 90 secs
8×115 90 secs
Tired as hell already
Flat DB Bench Press
8×75lbs 90 secs
8×75lbs 90 secs
8×75lbs 90 secs
Could have gone heavier
Wide Grip Pullups (No straps)
8xBW 90 secs
8xBW 90 secs
8xBW 90 secs
Didn’t have time for iso exercises due to work, but got the important compounds in.
9/15/08 Workout 3 Week 1
HighBar Back Squat
15×195lbs 120 secs
15×195lbs 120 secs
Too light but was making sure I was going deep.
Standing BB Military Press
15×100lbs 120 secs
14×105lbs 120 secs(upped weight felt light)
Wide Grip Pullups(no straps)
13xBW(shoulder are gassed)
11xBW
Incline BB Bench(i suck at BB vs DB)
13×135 120 sec rest
8×155 120 secs rest
Again had to leave for work purposes, so no isos damn, but got the important shit in.
Week 2 Workout 1 9/17/08
Group 1
Front Squat/Stifflegged DL
135×10warmup/135×10warmup
165×5/135×5 60 secs
165×5/135×5 60 secs
165×5/135×5 60 secs
Rounded back too much on Deads need to work on that, back is sore…need to go SLD or RDL(choose one or the other don’t mix form)
Group 2
Flat DB Bench Press/Bentover DB Row
95×5/75×5(too light) 60 sec rest
95×5/95×5 much better 60 sec
95×5/95×5 60 secs
Group 3
EZbar Curls/EZbar skull crushers
bar 90lbsx5/bar 90lbsx5 60 secs
bar 90lbsx5/bar 90lbsx5 60 secs
bar 90lbsx5/bar 90lbsx5 60 secs
Overall great workout…tired as hell but i feel good. TBT is kicking my ass, no way I could do more than 3 days a week right now at high intensity.
Workout 2 Week 2 9/19/08
Group 1
Low Bar Back Squat/Pullups
135×10 warmup Squats and 10 BW pullups
275×8/bwx8 90 secs
225×8/bwx8 90 secs
225×8/bwx8 90 secs
Group 2
Deadlift/Standing BB Military Presses
135warmup x 10/no warmup
275×8/135×8 90 secs
grib slipping
245×8/135×8 90 secs
245×8/135×8 90 secs
Group 3
DB curls/EZbar skull crushers
40×8/90×8 90 secs
40×8/90×8 90 secs
40×8/90×8 90 secs
Week 2 Workout 3 9/22/08
Group 1
High Bar Squats/DB SLDL
135lbx10warmup/135lbx10warmup
225lbsx15/80lbsx15(bad too heavy)120secs
225lbsx15/80lbsx15 120 secs
Group 2
Incline DB Bench Press/Bent Over DB Row
75×15/75×15 120 sec
75×15/75×15 120 sec
Group 3
SmithM.Calf Raises/Behind Back SM Shrugs
135×15/135×15
135×15/135×15
It’s 9/24/08 and 5:25pm time to hit the iron!
9/24/08 Week 3 Workout 1
I messed up the routine today b/c I did the first two movements antaganistic, but I did the rest correctly.
DB Flat Bench Press
95×5
95×5
95×5
95×5
DB Bent over Row
95×5
95×5
95×5
95×5
GoodMornings
Love these…i have never done these per say as a movement alone, obviously it is part of a DL), but I got a great stretch on my hammy’s, and I stayed a little lighter. Will go heavier next time.
40×10
60×5
85×5
85×5
Front Squats
195×5
195×5
195×5
195×5
Side Laterals
35×5
30×5
30×5
30×5
Decline DB/EZbar skull crushers
30lbs each handx5(didn’t like these)
ezbar now
90×5
90×5
100×3.5 died off
Good workout overall getting stronger for sure.
Nutrition wise, I am timing all my carbs around my workout. 1/2 a serving of Surge pre and 1/2 PWO, then I have my meal. I can function pretty well on very low carbs…like 70 grams maybe even 40 i bet. I do not consume any carbs until my workout.
