**LetFireFall's Power-based routine log**

[LetFireFall]

Hey guys, I'm starting a journal that I want to do right this time, keeping it updated etc. I'm currently cutting until about 185 or whatever weight I'm at when I'm 10% bodyfat, right now I'm at about 19%. I'm going to be doing Ironaddict's power-based routine, I've already finished one week.

I started lifting last summer, I lost a lot of bodyfat but than I was forced to quit lifting do to football and a lack of gym, I re-purchased my membership and now I'm back in business, my maxes are pretty weak though, but I'm regaining them fast. I re-started squats with 95 lbs getting used to the form, before I quit I realized I was going above parallel so now it's strictly ATG.

As I said so far I started this routine last week, on April 13,2008. I'm now on my second week. I'll be training S/T/Th but for this week I wasn't able to go Sunday so I'm doing that workout today and than I'll be back on track

Hope I get some subscribers!

Bold is going to be for a PR
Italic is for the exercise
April 21, 2008.

Squats:
140x5
140x5

Pullthroughs:
50x10
50x10
50x10

T-bar rows:
135x6
135x6
135x6
135x6

Barbell Curls:
42x8
42x8

Calf raises:
100x15
100x15
100x15

Cardio: burned 100 calories

Notes:
*Went light on squats, I can do more but I'm going up gradually and making sure I'm going ATG

*On T-bar rows I could have done more reps but I was watching my form, I just started doing them

*Pullthroughs are a new exerscise for me so that's why their really weak

[LetFireFall]

April 23, 2008.

Db bench press:
50x5
50x5
50x5


Incline db bench:
40x8
40x8
40x8
40x8

Overhead press:
62x8
62x8
62x8


Tricep pushdowns:
60x10
60x10
60x10

Notes:
*My nutirion and supplementtation sucked today so once I get eating a bit more I should get better numbers, I didn't have time to eat all my meals today and only had 200mg caffeine pre workout, not making excuses though, I still hit PR's.

*With Overhead press I worked on my form, I've done more weight but for less reps and realised that I was doing push presses, today I used no leg drive.

Cardio: Burned 50 calories

[LetFireFall]

Tomorrows a rest day, I get to do deadlifts Thursday! I'm already pumped.

[LetFireFall]

April 26,2008.

I couldn't do thursday's workout so I did it today.

Lat pulldowns's:
110x6
110x6
110x6
110x6

Barbell Curls:
60x8
60x8
60x8

Deadlifts:
185x5
185x5

Leg press:
270x10
270x10
270x20


Calf raises:
110x15
110x15
110x15


Notes:
*Worked on deadlift form today

*I didn't add weight to the leg press because someone was waiting to use it and I didn't feel like having to change plated every time we subbed so I used 3 plates instead of like 5, I just stopped at 20 but I could've done more.

[ThatArmyKid]

good to you are following the routine without any changes!

[LetFireFall]

Thanks for the comment, first one to post in this log other than me.

April 28, 2008

Incline db bench:
45x5
45x5
45x5

Db flat bench:
50x8
50x7
50x7
50x7

Military Press:
72x8
72x8
72x8

Tricep Pushdowns:
70x10
70x10
70x10

Ab **** 3x10

Notes:
*Added 3 reps to my db flat bench with 50's, stay same next week for 4x8 though

Cardio: 10 minutes

[LetFireFall]

May 1,2008

Squats: *
135x5
135x5

T-bar rows:
145x6
145x6
145x6
145x6

Barbell curls:
65x8
65x8
65x8

Calf raises:
115x15
115x15
115x15

Notes:
*On squats I fixed all my form problems, so I used a lighter weight
*No time for pullthrougs today.

[ruga buga]

good choice of routine, i really like alot of IA's stuff and will be looking forward to see your progress and how the routien goes as i am looking to do this routine in the next few months.. best of luck subbed

[readyforthepain]

looking good subed

[LetFireFall]

Thanks guys, I'm switching to a split, I'm doing landscaping/construction work and I can't hit upper body with all compounds heavy twice a week anymore, need some rest.

Back/bis Chest/tris Legs/shoulders

Is going to be my new split.