New Start Journal

benchintraining · 10-26-2009, 02:21 PM

It's time to get as serious as I can with my workouts. I have been slacking due to work for the past 3-4 months and I am ready to try to start getting back to heavier weights. Today was my first heavy day in a while. My plan is a WS style workout.

BW - 230

ME Upper
Bench
275 x 3
295 x 3
315 x 3

Military Press
135 x 2 x 6
140 x 6
145 x 6

Pull Ups
5 x 5

DB Rows
80 x 2 x 8
90 x 2 x 8

BB Shrugs
315 x 4 x 10

I think I made the bench heavier than what it should have been. My speed was too slow. I am guessing since I was unsure if I could still bench that much.

DB Rows were too light at 80's. I should start at 90's next week.

benchintraining · 10-27-2009, 10:40 AM

Squats were heavy today.

Squat
315 x 3
355 x 3
395 x 3
425 x 2

SLDL
225 x 3 x 10
245 x 10

Donkey Calve Raises
100 x 4 x 10

First time doing the SLDL and calve raisesI did not want to do anything crazy or remotely crazy with the SLDL or calve raises. No point being crippled with DOMS for a week.

benchintraining · 11-02-2009, 07:20 PM

Splitting headache last thursday. no workouts

ME Upper
Bench
280 x 3
300 x 3
320 x 3

Military Press
140 x 2 x 6
145 x 6
150 x 6

DB Flyes
35 x 8
50 x 8
60 x 8

Pull Ups
4 x 6

benchintraining · 11-04-2009, 03:52 AM

11.3 WO

Squat
315 x 8
355 x 6
405 x 4
430 x 3
455 x M

GM
135 x 8
155 x 2 x 8

Slowly getting some strength back. I still have a looonnngg way to go.

benchintraining · 11-09-2009, 05:56 PM

RE Upper
Bench
205 x 2 x 15
205 x 10
205 x 9

Chins
3 x 10

Rear Delt Flyes
25 x 3 x 10

DB Military Press
60 x 4 x 10

BB Shrugs
315 x 3 x 10

BB Curls
too light to mention

benchintraining · 11-09-2009, 06:00 PM

Not much ME. 2 hours sleep last night "Modern Warfare".....

Nice Golds Gym in Green Bay WI. Very crowded though. I brought one pair of shorts and they were cargo but no button

Luckily there was a Dunhams beside it so I bought a pair for the morning.

Bench
285 x 3
305 x 3
325 x 2

ISO Incline Press
2 Plates per side x 17
2 Plates per side x 10

DB Rows
80 x 10
90 x 2 x 10

Read Delt Flyes
20 x 10
25 x 10
20 x 10

DB Shrugs
100 x 3 x 12

DB Curls
45 x 8
35 x 8
25 x 12

I hate curling....

Not a stellar performance today.

benchintraining · 11-10-2009, 06:07 AM

No chuck-T's today. I forgot them when I left for the week. I hate squatting in cross trainers.

Squat
315 x 5
345 x 5
375 x 5
405 x 4

GM
155 x 3 x 8
165 x 8

hammer hamstring curl
4 sets x 8

calves
4 sets x 10

benchintraining · 11-18-2009, 04:47 AM

Bench
265 x 3 x 8

ISO Incline
2 plates x 4 x 10

DB Flyes
50 x 10
55 x 10
60 x 10

Seat OH Tri Extension
90 x 3 x 8

Dips
BW x 4 x 10

Push Downs
2 x 25

I worked out Sunday morning. I had to be in Dallas Monday and Tuesday and I knew there would be no opportunity to workout. I did do about 35 minutes of 7.0 incline - 3.7 speed walking Tuesday. Squats this evening.

benchintraining · 11-18-2009, 07:39 PM

Squat
325 x 5
345 x 5
365 x 11

Hammer V Squat (like a hack squat I guess)

2 plates each side x 10
2 + 25lb each side x 3 x 10

Leg Curls
3 x 10

365 wasnt heavy but I do not have the endurance. I was gassed after 9.

benchintraining · 11-23-2009, 04:44 AM

Lower back is a problem for me. I have to admit, I get a little nervous deadlifting anymore.

Sumo Deads

275 x 5
325 x 5
350 x 5
375 x 7

Could have gone longer but thought it best to stop while I was feeling good.

DB Rows
100 x 4 x 10

Hypers
2 x 10
2 +10lbx 2 x 10

Pull Ups
5 x 5

benchintraining · 11-27-2009, 07:47 AM

11.25.09 WO

Bench
245 x 5
260 x 5
275 x 10

ISO Incline Press
2 PLates x 10
2 Plates +10 x 5
2 Plates x 4

1 Plate +25lbs x 3 x 10

DB Flyes
50 x 10
55 x 10
60 x 10
60 x 10

Dips
BW +25 x 10
BW +25 x 8
BW x 2 x 15

Rope Push Downs
25
20

benchintraining · 11-27-2009, 07:52 AM

3's

Squat
345 x 3
365 x 3
385 x 10

GM
165 x 10
175 x 3 x 10

Leg Curls
3 x 12

385 x 10 was all I could do. My legs were getting shakey on the last rep. Good WO

benchintraining · 11-30-2009, 06:27 PM

3's

Military Press
140 x 3
150 x 3
160 x 8

BB Shrugs
315 x 10
340 x 10
365 x 10

DB Military Press
60 x 3 x 10
65 x 6

45lb Plate Raises
3 x 10

benchintraining · Today, 06:53 AM

3's

Sumo Deads
365 x 3
385 x 3
405 x 5

DB Rows
100 x 10
100 x 15
100 x 20

Hammer Pullups
5 x 6

30 min walking on tread mill

Not pushing the deads. I had at least 5 more but I did not have my belt and I am still gun shy about deadlifting.

I was at a rec center in St. Charles, IL. Not a bad place, probably not a great place to bench but squatting and deadlifting will be ok. Its older equipment but no one will complain if I use chalk. DB only go to 100 though.