Week six of the 3-S routine…
Made it into week six of the 3-S routine… My gym partner and I agreed today that we’d switch to a new routine after two more weeks so that we’ve got a solid eight weeks of this…
Yesterday was day one doing chest and today we did back… As much as I dislike doing pull-ups, I’m going to have to include them in future routines, they do a lot of good… Today’s workout looked like the following:
Cardio on the eliptical - 16:27 minutes; 1.70 miles; 277 calories
T-Bar rows - 100lbs/6 reps; 110lbs/6; 120/6; 130/6
Pull-ups - 6 reps; 6 reps; 6 reps; 6 reps
V-Bar Pull-Down - 150lbs/12 reps; 150lbs/12
One Arm DB Rows - 105lbs/12 reps; 105/12
Super-setted the next two exercises
Underhand Pull-downs - 112.5lbs/15 reps; 125lbs/15; 125lbs/15
Pull-ups (assisted) - 10 (# plate in the machine)/8 reps; 10/4; 12/5
Super-setted the next two exercises
Bent Over DB Rows - 55lbs/15 reps; 60lbs/15; 60lbs/15
Reverse Grip BB Rows - 155lbs/12 reps; 165lbs/12; 175lbs/12
We had also included a couple of sets of situps in there, but that really wasn’t the main effort of the routine today (situps and cardio will be tomorrow). I’m not really sure which is worse, back day or leg day (Thursday). Either way I have no doubt that I worked the hell out of my back…
On a supplement note, I’ve cycled through a number of various pre-workout, post-workout supplements and have settled on SciVation’s VasoCharge for a pre-workout and currently using Optimum Nutrition’s Micronized Creatine Powder. The VasoCharge (Lemonade) has a great flavor and I love the tingly feeling that I get from the Beta-Alanine. The Micronized Creatine (grape) also has a great flavor. We’ll see if it actually does anything for me…
I’ve also started to try and do a better job to track my calories, sodium, protein, and carbs using an application called MyPlate over at www.livingstrong.com and was shocked to see just how difficult it was to try and get my sodium intake down to recommended levels (almost impossible without going to low sodium foods). It’s also very difficult (without supplements) to hit 200g of protein everyday. Looks like I need to pick up some more whey protein…
October 27, 2009 at 2:35 pm
Good to hear from you Jeff, I cant believe, I have been on this program going on 16 weeks. I still feel I’m progressing, but I think I will change for a while anyway.
You’re putting up some great numbers there yourself and I agree on the pullups…TOUGH, but they work, I wish I had been doing them long ago. Keep after it…and pushing to the limits.