The T-Man Chronicles: 1.0

[terman1]

Tuesday, January 29th, 2013


Last Session----vs.----This Session

Seated Shoulder Press
80 x 10 ------------ 90 x 10
120 x 8 ------------ 120 x 8
155 x 6 ------------ 155 x 7
155 x 6 ------------ 155 x 7
155 x 6 ------------ 155 x 6
155 x 6 ------------ 155 x 5

Today's Goal: 155 x 7 across all work sets

Notes: Hit goal on first two work sets and lost a reps on the last set. Will keep everything as-is and try again next week.

Next Week's Goal: 155 x 7 across all work sets
___________________________

DB Upright Row
20's x 12 ------------ 20's x 15
30's x 10 ------------ 30's x 12
40's x 8 ------------- 40's x 9
40's x 8 ------------- 40's x 9
40's x 8 ------------- 40's x 9

Today's Goal: 40's x 9 across all work sets

Notes: Mission complete. Will add another rep to each set next time.

Next Week's Goal: 40's x 10 across all work sets.
___________________________

Weighted Dips
BW x 8 ------------ BW x 10
BW+15 x 6 -------- BW+15 x 5
BW+25 x 5 -------- BW+25 x 6
BW+25 x 4 -------- BW+25 x 6
BW+25 x 4 -------- BW+25 x 6
BW+10 x 6 -------- BW+10 x 9 (backoff set)

Today's Goal: BW+25 x 5 across all work sets

Notes: First set felt good and decided to add an extra rep to each set today. Ended up getting reps across all sets. Backoff set increased as well. This was a big difference because I put these in the beginning of my workout today, rather then towards the end. DB Incline Bench did not do as well, due to this however it is to be expected. I'll try adding an additional rep to each set next time.

Next Week's Goal: BW+25 x 7 across all work sets.
___________________________

Shrugs
160 x 15 ------------ 160 x 15
210 x 12 ------------ 210 x 12
260 x 10 ------------ 260 x 11
260 x 10 ------------ 260 x 11
260 x 10 ------------ 260 x 11

Today's Goal: 260 x 11 across all work sets

Notes: Goal was met. Will increase everything to 12 rep sets next time.

Next Week's Goal: 260 x 12 across all work sets
___________________________

DB Incline
40's x 12 ---------- 40's x 10
60's x 10 ---------- 60's x 8
75's x 7 ----------- 75's x 6
75's x 7 ----------- 75's x 4
75's x 6 ----------- 75's x 4
75's x 5 ----------- 75's x 4

Today's Goal: 75's x 7 across all work sets

Notes: Due to placing these later in my workout I had came up a couple of reps short on these today vs. last week. When the 60's felt heavy I knew I was in trouble. Looks like I have some work to do here. I'll leave everything the same next week and see if I can work these back up to where I was last week.

Next Week's Goal: 75's x 7 across all work sets
___________________________

Tricep Pulldown w/Rope
32.5 x 12 ---------- 32.5 x 15
52.5 x 7 ----------- 52.5 x 8
52.5 x 8 ----------- 52.5 x 8
52.5 x 8 ----------- 52.5 x 8

Today's Goal: 52.5 x 8 across all work sets

Notes: Got all reps here today. Will increase rep count next week.

Next Week's Goal: 52.5 x 9
___________________________

That's it for me. Rest day tomorrow then back in on Thursday to do Hack Squats, Leg Curls, Calf Raises, Chins, Single-Arm Rows, Hanging Knee Raise and Concentration Curls.

[terman1]

January 31st, 2013

Last Session----vs.----This Session


Hack Squat
50 x 10 ------------ 50 x 15
90 x 8 -------------- 90 x 10
140 x 8 ------------ 140 x 9
140 x 8 ------------ 140 x 9
140 x 8 ------------ 140 x 9
140 x 8 ------------ 140 x 9

Today’s Goal: 140 x 9 across all work sets

Notes: Added a rep to each working set today and completed all reps. I’ll add another rep to each set next time.

Next Week’s Goal:[/b] 140 x 10 across all work sets
___________________________

Calf Raise
210 x 20 -------- 220 x 20
210 x 20 -------- 220 x 20
210 x 20 -------- 220 x 20
210 x 20 -------- 220 x 20

Today’s Goal: 220 x 20 across all work sets

Notes: Added 10 pounds to each set today and completed all sets. I’ll

Next Week’s Goal:[/b]
___________________________

[u]Chins[/]
BW+10 x 4 -------- BW+10 x 5
BW+10 x 3 -------- BW+10 x 5
BW+10 x 3 -------- BW+10 x 5
BW+10 x 4 -------- BW+10 x 5

Today’s Goal: BW+10 x 5 across all work sets

Notes: I was going to do reverse grip pulldowns instead of chins today but decided to stick with the chins. I ended up completed four sets of five reps using +10 while maintaining good form. I’ll look to add an additional rep to each set next week.

Next Week’s Goal:[/b] BW+10 x 6 across all work sets
___________________________

Leg Curl
40 x 10 ---------- 40 x 10
80 x 9 ------------ 80 x 10
80 x 9 ------------ 80 x 10
80 x 9 ------------ 80 x 10

Today’s Goal: 80 x 10 across all work sets

Notes: I like the 10 reps sets on these so now that I got them up there I will begin adding more weight. I’ll try adding five pounds to each work set next week.

Next Week’s Goal:[/b] 85 x 10 across all work sets.
___________________________

Hanging Knee Raise
BW x 10 ------------ BW x 12
BW x 10 ------------ BW x 12
BW x 10 ------------ BW x 12

Today’s Goal: BW x 12 across all work sets

Notes: Got all reps here. I’ll continue to add reps every week. I would like to be able to do three sets of 20 eventually.

Next Week’s Goal:[/b] BW x 13 across all sets
___________________________

Single Arm Row
50 x 12 ------------ 50 x 15
70 x 10 ------------ 70 x 12
110 x 8 ------------ 110 x 10
110 x 8 ------------ 110 x 10
110 x 8 ------------ 110 x 10

Today’s Goal: 110 x 9 across all work sets

Notes: These felt good today so I went for the ten rep sets, rather then my scheduled nine rep sets. I’ll add 10 pounds next week and lower the rep range back to eight rep sets.

Next Week’s Goal:[/b] 120 x 8
___________________________

Concentration Curl
15’s x 12 ---------- 15’s x 15’s
25’s x 7 ------------ 25’s x 8
25’s x 6 ------------ 25’s x 8
25’s x 5 ------------ 25’s x 8
15’s x 10 ----------- 17.5’s x 12 (backoff set)

Today’s Goal: 25’s x 7 across all work sets

Notes: I upped my rep goal to eight rep sets today and completed all reps. I also bumped the weight on the backoff set a little and busted out the enormous 17.5 pound db’s. I’ll up the rep range next week and see if I can get nine reps per set across all work sets.

Next Week’s Goal: 25’s x 9 across all work sets
___________________________

That’s it for today. I’ll be back tomorrow to do DB Shoulder Press, Cable Lateral Raises, Hammer Strength Bench, Cable Crossovers, Skullcrushers, and DB Overhead Extensions.

[terman1]

February 1st, 2013

Emergency Stand-In Workout

So, my regular gym has been out of hot water since yesterday (which I found out the hard way after my workout) and when I returned back again today I was advised by the lady at the front desk that the plumber was there yesterday afternoon but was unable to repair the aging line. Needless to say, after an ICE cold shower, followed by a six block walk to work through downtown Pittsburgh in sub-zero temperatures, I decided that I certainly won’t be doing that again.

I was told that they are trying to have the lines either repaired or replaced sometime over the weekend however, with the knowledge that I do have when it comes to 100 year old buildings containing plumbing that has likely had little, if any, major plumbing overhauls, I won’t be holding my breath for that to happen. My option, until further notice, is to work out in our tiny “corporate” gym located inside my building until the issue is resolved so I made the best of it today by making substitutions and using what I have to work with and will continue to do so until further notice.

Contents of Gym: Two treadmills, two elliptical, various bells ranging from 5-50 pounds, Smith Machine with various plates from 5-45 pounds, two adjustable benches, ab crunch machine, very basic multi cable station and an Olympic sized plate loadable ez-curl bar (yep, not a barbell to be found in the whole place however we have an Olympic ez-curl bar of all the crazy things ).

DB Shoulder Press
15’s x 15
35’s x 9
35’s x 9
35’s x 9

Notes: This exercise was able to be done as planned due to access to dbs. I was able to get all reps on these today.
___________________________

Smith Flat Bench
100 x 10
150 x 8
200 x 5
200 x 4
200 x 4
155 x 8 (backoff set)

Notes: This was a replacement for my originally planned Hammer Strength Bench. It’s been almost 10 months since I benched on the Smith so I just took a guess at what weight I can do for sets of five. My estimate was surprisingly close.
___________________________

DB Flyes
30’s x 12
50’s x 10 (max db weight)
50’s x 10
50’s x 10

Notes: These were today’s replacement from my scheduled Cable Crossovers. Since our dbs max out a 50’s I did three sets of ten and called it a day on these.
___________________________

Skullcrushers
40 x 12
75 x 7
75 x 7
75 x 7

Notes: Due to having access to an plated loadable Olympic size curl bar, I was able to load it up and do this exercise the pretty much the same as I normally do. Everything felt good and I got reps across.
___________________________

Cable Lateral Raise
10(?) x 15
20(?) x 9
20(?) x 9
20(?) x 9

Notes: The plates on this multi-station are much different then the ones I use at the regular gym and are simply numbered 1-20 so I had to go by feel on these. Thankfully, I’ve been doing these long enough that I was able to kind of “feel it out” and I think I came reasonably close to my normal working weight.
___________________________

DB Overhead Extensions
15’s x 9
15’s x 9
15’s x 9

Notes:: These were obviously able to be done as I normally would do them and I was able to get my reps across all sets.
___________________________

That’s it for today. I’ll rest up over the weekend and Lord willing I’ll be back to my regular gym on Monday to do Lat Pulldowns, Seated Rows, Leg Press, Romanians, Reverse Crossovers, Cable Crunches and Preachers.

[ironwill2008]

Adapt and overcome!

[terman1]

Monday, February 4th, 2013

Well, to my surprise the hot water actually got fixed in our gym sometime over the weekend and I was able to have my normal workout. I was so happy to be back to my regular gym today that I went a little crazy and got new Prs on pretty much everything I touched.


Last Session----vs.----This Session


Leg Press
290 x 12 ------------ 180 x 10
450 x 8 ------------- 270 x 10
540 x 8 ------------- 360 x 10
600 x 8 ------------- 450 x 10
600 x 8 ------------- 540 x 10
600 x 8 ------------- 630 x 10
600 x 8 ------------- 720 x 6

Today’s Goal: 10 reps across all sets

Notes: These were done as the first exercise of the day and I was feeling very strong and felt like trying something new. I took a gamble by switching up my progression scheme and it paid off for me. I ramped up by 90 pound increments and kept on hitting my reps. When I got to 630 and managed 10 reps across I decided to give 720 a go. To my surprise, I somehow go six reps on this new top set. This turned out to be a good move, 120 pounds was added and I couldn’t be happier about that

Next Week’s Goal: 10 reps across all sets
_______________________

Romanians
100 x 10 ------------ 100 x 8
150 x 8 ------------- 150 x 8
200 x 7 ------------- 200 x 8
240 x 7 ------------- 250 x 8
270 x 7 ------------- 300 x 6

Today’s Goal: Eight reps across all sets

Notes: Since I had good motivation after my leg press, I used a slightly different ramp up scheme to see if I could keep the momentum going on these and tried for a new PR. I ramped up in 50 pound increments and made it to 250 and managed all eight reps. I decided to add an additional 50 pounds and made it up to 300 pounds, a 30 pound increase on the top vs. last week. Since I did well with this, I’ll keep everything the same next time and try again for eight reps across all sets.

Next Week’s Goal: Eight reps across all sets
___________________________

Lat Pulldown
100 x 15 ------------ 100 x 10
200 x 10 ------------ 150 x 10
250 x 8 -------------- 200 x 10
250 x 8 -------------- 260 x 8
250 x 8 -------------- 260 x 8
250 x 8 -------------- 260 x 8

Today’s Goal: 260 x 8 across all work sets

Notes: I increased the weight by 10 pounds today and get reps across all work sets. I’ll try adding an additional rep to each working set next time.

Next Week’s Goal: 260 x 9 across all work sets
________________________

Seated Row
145 x 10 ------------ 100 x 10
185 x 10 ------------ 150 x 10
225 x 6 ------------- 200 x 10
225 x 6 ------------- 225 x 7
225 x 6 ------------- 225 x 7
225 x 6 ------------- 225 x 7

Today’s Goal: 225 x 7 across all work sets

Notes: I added a rep to each work set today and got reps across all work sets. I’ll try adding another rep to each working set next time.

Next Week’s Goal: 225 x 8 across all work sets
________________________

Reverse Crossovers
10 x 15 ------------ 10 x 15
20 x 10 ------------ 20 x 10
40 x 10 ------------ 45 x 8
40 x 10 ------------ 45 x 8
40 x 10 ------------ 45 x 7

Today’s Goal: 45 x 8 across all work sets

Notes: I’ll add five more pounds to each work set and lowered the reps to 8. Got all reps on the first two sets and missed by one of the top. I’ll try to get it next time.

Next Week’s Goal: 45 x 8 across all work sets
__________________________

Cable Ab Crunch
50 x 12 ------------ 50 x 12
80 x 12 ------------ 85 x 12
80 x 12 ------------ 85 x 12
80 x 12 ------------ 85 x 12

Today’s Goal: 85 x 12 across all work sets

Notes: I got all reps after adding an additional five pounds to each work set. I’m satisfied with the rep range on these for now so I’ll add another five pounds to each set next time.

Next Week’s Goal: 90 x 12 across all work sets.
________________________

Preachers
40 x 12 ------------ 40 x 10
60 x 10 ------------ 60 x 10
80 x 7 ------------- 80 x 8
80 x 7 ------------- 80 x 8
80 x 7 ------------- 80 x 8
60 x 10 ------------ 65 x 10 (backoff set)

Today’s Goal: 80 x 8 across all work sets

Notes: Got all reps here today. I’ll see if I can add an additional rep to each work set next week. I also added an additional five pounds to the backoff set today and managed an additional 10 reps.

Next Week’s Goal: 80 x 9 across all work sets.
___________________________

That does it for today. I’ll be back again tomorrow to do Seated Shoulder Press, DB Upright Rows, Weighted Dips, Shrugs, Incline DB Bench Press and Tricep Pulldowns.

[terman1]

Tuesday, February 5th, 2013

Last Session----vs.----This Session


Seated Shoulder Press
90 x 10 ------------ 90 x 10
120 x 8 ------------ 110 x 10
155 x 7 ------------ 130 x 10
155 x 7 ------------ 155 x 7
155 x 6 ------------ 155 x 7
155 x 5 ------------ 155 x 6
-------------------- 110 x 8 (backoff set)

Today's Goal: 155 x 7 across all work sets

Notes: Hit goal on first work set, picked up a rep on the second and matched on the third. Fourth work set was replaced with a backoff set to further increase overall volume.

Next Week's Goal: 155 x 7 across all work sets
___________________________

DB Upright Row
20's x 15 ------------ 20's x 10
30's x 12 ------------ 30's x 10
40's x 9 ------------- 40's x 10
40's x 9 ------------- 40's x 10
40's x 9 ------------- 40's x 10

Today's Goal: 40's x 10 across all work sets

Notes: Goal was achieved today. I’ll add another rep to each set next time.

Next Week's Goal: 40's x 11 across all work sets.
___________________________

Weighted Dips
BW x 10 ---------- BW x 10
BW+15 x 5 -------- BW+15 x 6
BW+25 x 6 -------- BW+25 x 7
BW+25 x 6 -------- BW+25 x 7
BW+25 x 6 -------- BW+25 x 7
BW+10 x 9 -------- BW+10 x 10 (backoff set)

Today's Goal: BW+25 x 7 across all work sets

Notes: I was able to add a rep to each set today and backoff set increased as well. I'll try adding an additional rep to each set next time.

[b/Next Week's Goal:[/b] BW+25 x 8 across all work sets.
___________________________

Shrugs
160 x 15 ------------ 160 x 12
210 x 12 ------------ 210 x 12
260 x 11 ------------ 260 x 12
260 x 11 ------------ 260 x 12
260 x 11 ------------ 260 x 12

Today's Goal: 260 x 12 across all work sets

Notes: I was able to add a rep to each set today. I’ll bump the weight five pounds next time, lower the rep range back to ten and work my way back up again.

Next Week's Goal: 265 x 10 across all work sets
___________________________

DB Incline
40's x 10 ---------- 40's x 10
60's x 18 ---------- 60's x 10
75's x 6 ----------- 75's x 6
75's x 4 ----------- 75's x 5
75's x 4 ----------- 75's x 4
75's x 4 ----------- 60’s x 6 (backoff set)

Today's Goal: 75's x 7 across all work sets

Notes: I matched reps on the first set, picked up a rep on the second set and matched reps on the third set. Backoff set was added in order to increase volume in hope of getting these moving along again.

Next Week's Goal: 75's x 7 across all work sets
___________________________

Tricep Pulldown w/Rope
32.5 x 15 ---------- 32.5 x 12
52.5 x 8 ----------- 52.5 x 10
52.5 x 8 ----------- 52.5 x 10
52.5 x 8 ----------- 52.5 x 10

Today's Goal: 52.5 x10 across all work sets

Notes: Got all reps here today. I will try increasing the rep count to 12 next week.

Next Week's Goal: 52.5 x 12 across all work sets.
___________________________

That’s it for today. After a very productive two days it’s time for a break. I’ll rest up tomorrow and return again on Thursday for Squats, Chins, Single-Arm Rows, Leg Curls, Calf Raises, Hanging Knee Raise and Concentration Curls.

[terman1]

February 7th, 2013

Last Session----vs.----This Session


Hack Squat
50 x 15 ------------ 50 x 15
90 x 10 ------------ 90 x 10
140 x 9 ------------ 140 x 10
140 x 9 ------------ 180 x 10
140 x 9 ------------ 180 x 10
140 x 9 ------------ 180 x 10

Today’s Goal: 140 x 10 across all work sets

Notes: I felt it was time to add some weight to the bar today so I threw a few pounds on and completed three sets with my new weight. Things went well so I’ll leave the reps at 10 and adding five pounds to my sets every week.

Next Week’s Goal: 185 x 10 across all work sets
___________________________

Calf Raise
220 x 20 -------- 230 x 20
220 x 20 -------- 230 x 20
220 x 20 -------- 230 x 20
220 x 20 -------- 230 x 20

Today’s Goal: 230 x 20 across all work sets

Notes: Added 10 pounds to each set today and completed all sets. I will add five more pounds to my sets next time.

Next Week’s Goal: 235 x 20 across all sets
___________________________

Chins
BW+10 x 5 -------- BW+10 x 6
BW+10 x 5 -------- BW+10 x 6
BW+10 x 5 -------- BW+10 x 6
BW+10 x 5 -------- BW+10 x 5

Today’s Goal: BW+10 x 6 across all work sets

Notes: A little progress was made due to adding a rep to my first three sets today. Last set was still stuck at five. These will remain the same next time and I’ll try again for six reps across.

Next Week’s Goal: BW+10 x 6 across all work sets
___________________________

Leg Curl
40 x 10 ----------- 45 x 8
80 x 9 ------------ 85 x 8
80 x 9 ------------ 85 x 8
80 x 9 ------------ 85 x 8

Today’s Goal: 85 x 8 across all work sets

Notes: I added five pounds and lowered my range to eight reps. I got my rep goal so I’ll work to add a rep to each set next week.

Next Week’s Goal: 85 x 9 across all work sets.
___________________________

Hanging Knee Raise
BW x 12 ------------ BW x 12
BW x 12 ------------ BW x 12
BW x 12 ------------ BW x 10

Today’s Goal: BW x 12 across all work sets

Notes: I lost two reps on the top set today however I worked hard to improve my form and get my knees up as high as possible on every rep. I’ll keep these as they are and do the same thing again next time.

Next Week’s Goal: BW x 12 across all sets
___________________________

Single Arm Row
50 x 15 ------------- 60 x 12
70 x 12 ------------- 80 x 12
110 x 10 ------------ 120 x 10
110 x 10 ------------ 120 x 10
110 x 10 ------------ 120 x 10

Today’s Goal: 120 x 10 across all work sets

Notes: I added ten pounds to each set today and got reps across. I’ll add ten more pounds again next week and lower the rep range back to eight rep sets.

Next Week’s Goal: 130 x 8
___________________________

Concentration Curl
15’s x 15 ------------- 15’s x 15’s
25’s x 8 -------------- 25’s x 10
25’s x 8 -------------- 25’s x 10
25’s x 8 -------------- 25’s x 10
17.5’s x 10 ----------- 17.5’s x 12 (backoff set)

Today’s Goal: 25’s x 9 across all work sets

Notes: My original goal for today was the 25’s x 9 across all sets however I was still feeling strong so I upped my rep goal to ten rep sets. I got my reps across all sets so I’ll add another rep to each set next time.

Next Week’s Goal: 25’s x 11 across all work sets
___________________________

That does it for today. I’ll be back again tomorrow to do DB Shoulder Press, Cable Lateral Raises, Hammer Strength Bench, Skullcrushers, Cable Crossovers and DB Overhead Extensions. Tomorrow will be may last regular workout then it’s time for my scheduled deload week.

[terman1]

Friday, February 8th, 2013


Last Session----vs.----This Session

Hammer Strength Press
90 x 10 ------------- 90 x 10
140 x 6 ------------- 140 x 10
180 x 6 ------------- 180 x 8
180 x 5 ------------- 180 x 8
180 x 5 ------------- 180 x 8
180 x 4 ------------- 130 x 10 (backoff set)
120 x 10 ------------ 90 x 10 (drop set)

Today’s Goal: 180 x 8 across all work sets

Notes: Got all reps here today. Backoff set was increased by ten pounds and a quick drop set was added at the end. I’ll work to add a rep to each work set next time.

Next Week’s Goal: 180 x 9 across all work sets
________________________

DB Shoulder Press
15’s x 10 ------------- 15’s x 12
35’s x 8 -------------- 35’s x 10
35’s x 8 -------------- 35’s x 10
35’s x 8 -------------- 35’s x 10

Today’s Goal: 35’s x 10

Notes: Got all my reps today. I’ll bump the weight up to the 40’s next time and drop the rep count back down to eight.

Next Week’s Goal: 40’s x 8 across all work sets
________________________

Cable Lateral Raise
12.5 x 12 ------------- 12.5 x 12
17.5 x 8 -------------- 17.5 x 9
17.5 x 8 -------------- 17.5 x 9
17.5 x 8 -------------- 17.5 x 9

Today’s Goal: 17.5 x 9 across all work sets

Notes: Got all my reps here today. I’ll work to add a rep to each work set next week.

Next Week’s Goal: 17.5 x 10 across all work sets
________________________

Skullcrushers
40 x 10 ----------- 40 x 10
70 x 7 ------------ 70 x 8
70 x 6 ------------ 70 x 8
70 x 6 ------------ 70 x 8

Today’s Goal: 70 x 7 across all work sets

Notes: A rep was gained on the first work set today and two additional reps were gained on the next two sets. I continue adding reps to my work sets.

Next Week’s Goal: 70 x 9 across all work sets
________________________

Cable Crossovers
30 x 12 ----------- 30 x 12
60 x 9 ------------ 60 x 10
60 x 9 ------------ 60 x 10
60 x 9 ------------ 60 x 10

Today’s Goal: 60 x 10 across all work sets

Notes: Got all reps today. I'll try adding a rep to each work set next week.

Next Week’s Goal: 60 x 11 across all work sets
______________________

Tricep Overhead Extension
15’s x 10 ------------- 15’s x 12
15's x 9 -------------- 15’s x 12
15's x 9 -------------- 15’s x 12

Today’s Goal: 15's x 10 across all sets

Notes: My tris were feeling pretty fried at this point in the session and reps were lost on all three sets. I was hoping to at least match last weeks reps today however I put in the work and energy was spent making gains elsewhere today so I'm not at all disappointed. I'll try my best to see if I can get a couple of those reps back next week.

Next Week’s Goal: 15's x 9 across all sets
________________________

That does it for today and it’s now time for a deload week. I’ll likely do a couple of LIGHT sessions next week however I be staying far away from anything that even comes close to working to failure. When I return next time I plan on doing Leg Press, Romanians, Lat Pulldowns, Seated Rows, Reverse Crossovers, Weighted Ab Crunch and Preachers.

[terman1]

Tuesday, February 19th, 2013

This was my first day back after not touching a weight for the past 10 days and not a single beat was missed. I picked right back up where I left off and surpassed nearly everything done previously in terms of either reps or weight lifted.


Last Session----vs.----This Session


Leg Press
180 x 10 ------------ 180 x 10
270 x 10 ------------ 270 x 10
360 x 10 ------------ 360 x 10
450 x 10 ------------ 450 x 10
540 x 10 ------------ 540 x 10
630 x 10 ------------ 630 x 10
720 x 6 ------------- 720 x 8

Today’s Goal: 10 reps across all sets

Notes: I picked up two more tough reps on the top set here today. I'll see if I can get reps across next time.

Next Week’s Goal: 10 reps across all sets
_______________________

Romanians
100 x 8 ------------- 100 x 10
150 x 8 ------------- 150 x 10
200 x 8 ------------- 200 x 10
250 x 8 ------------- 250 x 10
300 x 6 ------------- 300 x 6

Today’s Goal: Eight reps across all sets

Notes: I didn't hit my goal of eight reps on the top set however I went for sets of 10 so eight additional reps were added overall which I'm satisfied with for today. It may be a while before I see eight reps on the top set however a rep gained here and there add up quick over time.

Next Week’s Goal: Ten reps across all ramping sets and eight reps on top.
___________________________

Lat Pulldown
100 x 10 ------------- 100 x 10
150 x 10 ------------- 150 x 10
200 x 10 ------------- 200 x 10
260 x 8 -------------- 260 x 10
260 x 8 -------------- 260 x 10
260 x 8 -------------- 260 x 8

Today’s Goal: 260 x 10 across all work sets

Notes: I picked up reps on all work sets and matched reps on the top set today. I'll try again for those last two next time.

Next Week’s Goal: 260 x 10 across all sets
________________________

Seated Row
100 x 10 ------------ 100 x 10
155 x 10 ------------ 155 x 10
205 x 10 ------------ 205 x 10
225 x 7 ------------- 225 x 8
225 x 7 ------------- 225 x 8
225 x 7 ------------- 225 x 6

Today’s Goal: 225 x 8 across all work sets

Notes: I added a rep to my first two work sets today and got six reps on top. Now that I got them on the first two sets I expect the top set will move forward again next time.

Next Week’s Goal: 225 x 8 across all work sets
________________________

Reverse Crossovers
10 x 10 ----------- 10 x 10
20 x 10 ----------- 20 x 10
45 x 8 ------------ 45 x 8
45 x 8 ------------ 45 x 8
45 x 7 ------------ 45 x 7

Today’s Goal: 45 x 8 across all work sets

Notes: Previous session's reps were matched here today. I could have actually called the top set as eight reps however I could not lock it out completely so I don't want to call it a real rep since it wasn't solid IMO.

Next Week’s Goal: 45 x 8 across all work sets
__________________________

Cable Ab Crunch
50 x 12 ------------ 50 x 12
85 x 12 ------------ 90 x 12
85 x 12 ------------ 90 x 12
85 x 12 ------------ 90 x 12

Today’s Goal: 90 x 12 across all work sets

Notes: I got all reps after adding an additional five pounds to each work set. I'll add another five pounds again next week.

Next Week’s Goal: 95 x 12 across all work sets.
________________________

Preachers
40 x 10 ------------ 40 x 10
60 x 10 ------------ 60 x 10
80 x 8 ------------- 80 x 10
80 x 8 ------------- 80 x 9
80 x 8 ------------- 80 x 8
60 x 10 ------------ 65 x 10 (backoff set)

Today’s Goal: 80 x 10 across all work sets

Notes: I picked up reps on the first two work sets today and matched reps on the top set.

Next Week’s Goal: 80 x 10 across all work sets.
___________________________

That does it for today. I’ll be back (plenty sore ) tomorrow to do Seated Shoulder Press, DB Upright Rows, Weighted Dips, Shrugs, Incline DB Bench Press and Tricep Pulldowns.

[terman1]

Wednesday, February 20th, 2013

Last Session----vs.----This Session


Seated Shoulder Press
90 x 10 ------------ 90 x 10
110 x 10 ----------- 110 x 10
130 x 10 ----------- 130 x 8
155 x 7 ------------ 160 x 5
155 x 7 ------------ 160 x 4
155 x 6 ------------ 160 x 4
110 x 8 ------------ 120 x 8 (backoff set)

Today's Goal: 160 x 5 across all work sets

Notes: Things have been a little slow to move once I reached 155 for reps a few weeks back so I decided to try adding five pounds and dropping the reps back to five to see if I can get things moving. Goal was met on the first set and got 4/5 on the next two sets. I also bumped the backoff set by 10 pounds and matched my previous reps so that's usually a good sign. I'll just need to stick with it and see how things play out.

Next Week's Goal: 160 x 5 across all work sets
___________________________

DB Upright Row
20's x 10 ------------ 20's x 11
30's x 10 ------------ 30's x 11
40's x 10 ------------ 40's x 11
40's x 10 ------------ 40's x 11
40's x 10 ------------ 40's x 11

Today's Goal: 40's x 11 across all work sets

Notes: Goal was achieved today. I’ll add another rep to each set next time. Once I get 12 reps across all sets I'll bump up to the 45's.

Next Week's Goal: 40's x 12 across all work sets.
___________________________

Weighted Dips
BW x 10 ---------- BW x 10
BW+15 x 6 -------- BW+15 x 8
BW+25 x 7 -------- BW+25 x 8
BW+25 x 7 -------- BW+25 x 8
BW+25 x 7 -------- BW+25 x 5
BW+10 x 10 ------- BW+10 x 8 (backoff set)

Today's Goal: BW+25 x 8 across all work sets

Notes: I was able to add a rep to each of my first two work sets today however the cost of picking up these two reps was the loss of two reps on the top set. This is still usually a good sign and I expect the top set to move for me next week.

[b/Next Week's Goal:[/b] BW+25 x 8 across all work sets.
___________________________

Shrugs
160 x 12 ------------ 160 x 12
210 x 12 ------------ 210 x 12
260 x 12 ------------ 265 x 10
260 x 12 ------------ 265 x 10
260 x 12 ------------ 265 x 10

Today's Goal: 265 x 10 across all work sets

Notes: I added five pounds to each work set and lowered the reps back to ten. I was able to get reps across with the new weight. I'll work to add reps to the sets again starting next time.

Next Week's Goal: 265 x 11 across all work sets
___________________________

DB Incline
40's x 10 ---------- 40's x 10
60's x 10 ---------- 50's x 10
75's x 6 ----------- 65's x 7
75's x 5 ----------- 65's x 6
75's x 4 ----------- 65's x 5
60's x 6 ----------- 50’s x 7 (backoff set)

Today's Goal: 65's x 8 across all work sets

Notes: I want to be strong at working within the 8-10 rep range on these so my plan was to do a slight deload on these today to try and increase the reps. The increase wasn't quite as dramatic as I had hoped for however I did add a rep to each set today. I realize I could lower the weight on these a little more and likely get my rep goal however, from my experience, I learned that there is a point where lowering the weight too much actually becomes backpedaling and regression takes place.

The body is naturally lazy (just like most everything in nature) and wants to take the path of least resistance, therefore there comes a point where if we make something too easy for ourselves the body simply begins to adapt to this new, lighter weight and after several weeks of this strength can be lost, which is obviously opposite to our end goal. My best bet is to leave the weight where it is now and work my tail off to progress from here.

Next Week's Goal: 65's x 8 across all work sets
___________________________

Tricep Pulldown w/Rope
32.5 x 12 ----------- 32.5 x 11
52.5 x 10 ----------- 52.5 x 11
52.5 x 10 ----------- 52.5 x 11
52.5 x 10 ----------- 52.5 x 11

Today's Goal: 52.5 x11 across all work sets

Notes: Got all reps here today. I will try increasing the rep count to 12 next week.

Next Week's Goal: 52.5 x 12 across all work sets.
___________________________

That's it for today. Rest day tomorrow then back again on Friday to do Squats, Chins, Leg Curls, Rows, Calf Raises, Concentration Curls and Hanging Knee Raises.

[ironwill2008]

Welcome back to regular training!

I'll carry the deload banner for this week.

[terman1]

Welcome back to regular training!

I'll carry the deload banner for this week.

Thanks Bill, I'm happy to be back! Of course there is the obligatory soreness which comes any time when returning from a week or so off but I like to think of that as our body’s way of letting us know that we shouldn’t have been slacking off all week!

The time off did me well and by the time this week came around I was rarin' to go. I picked up right where I left off and everything's feeling good. Enjoy the reminder of the deload week!

[terman1]

February 22nd, 2013

Last Session----vs.----This Session


Squats
50 x 15 ------------ 50 x 10
90 x 10 ------------ 90 x 10
140 x 10 ----------- 140 x 10
180 x 10 ----------- 190 x 10
180 x 10 ----------- 190 x 10
180 x 10 ----------- 190 x 10

Today’s Goal: 190 x 10 across all work sets

Notes: I added another ten pounds and did well with it, completing three sets of ten with the increased weight. Since things went well I’ll leave the reps at 10 and add another ten pounds to my sets next week.

Next Week’s Goal: 200 x 10 across all work sets
___________________________

Calf Raise
230 x 20 -------- 240 x 20
230 x 20 -------- 240 x 20
230 x 20 -------- 240 x 20
230 x 20 -------- 240 x 20

Today’s Goal: 240 x 20 across all work sets

Notes: Added ten pounds to each set today and completed all sets. I will add ten more pounds to my sets again next time.

Next Week’s Goal: 250 x 20 across all sets
___________________________

Chins
BW+10 x 6 -------- BW+10 x 6
BW+10 x 6 -------- BW+10 x 6
BW+10 x 6 -------- BW+10 x 6
BW+10 x 5 -------- BW+10 x 5

Today’s Goal: BW+10 x 6 across all work sets

Notes: Nothing lost or gained here today. In fact, there was no budging at all after that fifth rep. I’ll just need to stick with it and hopefully next week I’ll get that last rep.

Next Week’s Goal: BW+10 x 6 across all work sets
___________________________

Leg Curl
45 x 8 ------------ 45 x 10
85 x 8 ------------ 85 x 10
85 x 8 ------------ 85 x 10
85 x 8 ------------ 85 x 10

Today’s Goal: 85 x 10 across all work sets

Notes: I upped my rep range to ten reps and completed all sets. I’ll try to keep the rep range the same and add another five pounds next week.

Next Week’s Goal: 90 x 10 across all work sets.
___________________________

Hanging Knee Raise
BW x 12 ------------ BW x 12
BW x 12 ------------ BW x 12
BW x 12 ------------ BW x 12
--------------------- BW x 10

Today’s Goal: BW x 12 across all work sets

Notes: I added an additional work set here today and came just short of a 4x12. I’ll keep it the same and should get it next week. I’ll need to find a creative way of adding additional weight to these soon.

Next Week’s Goal: BW x 12 across all sets
___________________________

Single Arm Row
60 x 12 ------------- 60 x 10
80 x 12 ------------- 80 x 10
120 x 10 ------------ 130 x 8
120 x 10 ------------ 130 x 8
120 x 10 ------------ 130 x 8

Today’s Goal: 130 x 8 across all work sets

Notes: I added ten pounds to each set today and lowered the rep count back to eight reps. I got all reps today so I’ll work my way back up to ten rep sets.

Next Week’s Goal: 130 x 9
___________________________

Concentration (Spider) Curl
15’s x 15 ------------- 15’s x 12
25’s x 10 ------------- 30’s x 8
25’s x 10 ------------- 30’s x 8
25’s x 10 ------------- 30’s x 6
17.5’s x 12 ----------- 20’s x 10 (backoff set)

Today’s Goal: 30’s x 8 across all work sets

Notes: I added five pounds to my work sets and lowered the rep range to eight rep sets today. Backoff set was also increased. These went well and I only missed two reps on my top set. I’ll keep them the same and try again next week.

Next Week’s Goal: 30’s x 8 across all work sets
___________________________

And that does it for this week. I’ll be back on Monday for Hammer Strength Bench, DB Military Press, Lateral Raises, Skullcrushers, Cable Crossovers and DB Overhead Extensions.

[terman1]

Monday, February 25th, 2013


Last Session----vs.----This Session

Hammer Strength Press
90 x 10 ------------- 90 x 10
140 x 10 ------------ 140 x 10
180 x 8 ------------- 180 x 9
180 x 8 ------------- 180 x 9
180 x 8 ------------- 180 x 7
130 x 10 ------------ 140 x 8 (drop set #1)
90 x 10 ------------- 90 x 10 (drop set #2)

Today’s Goal: 180 x 9 across all work sets

Notes: Got all reps on the first two work sets and came up just two short on the third. First backoff set was increased by ten pounds.

Next Week’s Goal: 180 x 9 across all work sets
________________________

DB Shoulder Press
15’s x 12 ------------- 20’s x 10
35’s x 10 ------------- 40’s x 8
35’s x 10 ------------- 40’s x 8
35’s x 10 ------------- 40’s x 7
---------------------- 30’s x 8 (drop set #1)
---------------------- 20’s x 10 (drop set #2)

Today’s Goal: 40’s x 8 across all work sets

Notes: I increased the weight on all sets today and reset the rep range from ten to eight. Two additional drop sets were also added today.

Next Week’s Goal: 40’s x 8 across all work sets
________________________

Cable Lateral Raise
12.5 x 12 ------------- 12.5 x 12
17.5 x 9 -------------- 17.5 x 10
17.5 x 9 -------------- 17.5 x 10
17.5 x 9 -------------- 17.5 x 10

Today’s Goal: 17.5 x 10 across all work sets

Notes: Got all my reps here today. I’ll work to add a rep to each work set next week.

Next Week’s Goal: 17.5 x 11 across all work sets
________________________

Skullcrushers
40 x 10 ----------- 40 x 10
70 x 8 ------------ 70 x 9
70 x 8 ------------ 70 x 7
70 x 8 ------------ 70 x 7
------------------- 50 x 10 (backoff set)

Today’s Goal: 70 x 9 across all work sets

Notes: A rep was gained on the first work set today at the cost of a rep was lost on the next two sets. A backoff set was also added today.

Next Week’s Goal: 70 x 9 across all work sets
________________________

Cable Crossovers
30 x 12 ----------- 30 x 12
60 x 10 ----------- 60 x 11
60 x 10 ----------- 60 x 11
60 x 10 ----------- 60 x 11

Today’s Goal: 60 x 11 across all work sets

Notes: Got all reps today. I'll try adding another rep to each work set next week.

Next Week’s Goal: 60 x 12 across all work sets
______________________

Single Arm Tricep Overhead Extension
15’s x 12 -------------- 10’s x 10
15's x 12 -------------- 20’s x 10
15's x 12 -------------- 20’s x 10
----------------------- 20’s x 7

Today’s Goal: 20's x 10 across all sets

Notes: I increased the weight on the work sets today and reset the rep range from twelve back to ten. I also added a warm-up set using 50% of my working weight.

Next Week’s Goal: 20's x 10 across all sets
________________________

That’s it for today. I’ll be back tomorrow for Leg Press, Romanians, Lat Pulldowns, Seated Rows, Reverse Crossovers, Preachers and Weighted Ab Crunches.

[terman1]

Tuesday, February 26th, 2013


Last Session----vs.----This Session

Leg Press
180 x 10 ------------ 180 x 10
270 x 10 ------------ 270 x 10
360 x 10 ------------ 360 x 10
450 x 10 ------------ 450 x 10
540 x 10 ------------ 540 x 10
630 x 10 ------------ 630 x 10
720 x 8 ------------- 720 x 7

Today’s Goal: 10 reps across all sets

Notes: I lost one rep on the top set here today. I feel that I am at my (current) limit on these so I’ll likely ‘teeter-totter’ on this top set for a while.

Next Week’s Goal: 10 reps across all sets
_______________________

Romanians
100 x 10 ------------ 100 x 10
150 x 10 ------------ 150 x 10
200 x 10 ------------ 200 x 10
250 x 10 ------------ 250 x 10
300 x 6 ------------- 300 x 6

Today’s Goal: Ten reps across all ramping sets, eight reps on top.

Notes: I matched last weeks reps on all sets here again however the weight felt really heavy today for some reason. I’ve been stuck at six reps on this for three weeks now so this is another exercise which is slow to move for me. Nothing much I can do with them except to keep on working hard to pick up a rep when it comes to me.

Next Week’s Goal: Ten reps across all ramping sets, eight reps on top.
___________________________

Lat Pulldown
100 x 10 ------------- 100 x 10
150 x 10 ------------- 150 x 10
200 x 10 ------------- 200 x 10
260 x 10 ------------- 260 x 10
260 x 10 ------------- 260 x 9
260 x 8 -------------- 260 x 7

Today’s Goal: 260 x 10 across all work sets

Notes: I guess this was just one of those days. A rep was lost on my middle and top work sets today.

Next Week’s Goal: 260 x 10 across all sets
________________________

Seated Row
100 x 10 ------------ 100 x 10
155 x 10 ------------ 155 x 10
205 x 10 ------------ 205 x 10
225 x 8 ------------- 225 x 8
225 x 8 ------------- 225 x 8
225 x 6 ------------- 225 x 8

Today’s Goal: 225 x 8 across all work sets

Notes: I was just barely able to get reps across all sets here today. I’ll work to add additional reps to my sets.

Next Week’s Goal: 225 x 9 across all work sets
________________________

Reverse Crossovers
10 x 10 ----------- 10 x 10
20 x 10 ----------- 20 x 10
45 x 8 ------------ 45 x 8
45 x 8 ------------ 45 x 8
45 x 7 ------------ 45 x 7

Today’s Goal: 45 x 8 across all work sets

Notes: Previous session's reps were matched again for the third week here today.

Next Week’s Goal: 45 x 8 across all work sets
__________________________

Cable Ab Crunch
50 x 12 ------------ 50 x 12
90 x 12 ------------ 100 x 12
90 x 12 ------------ 100 x 12
90 x 12 ------------ 100 x 12

Today’s Goal: 100 x 12 across all work sets

Notes: I got all reps after adding an additional ten pounds to each work set. I'll try adding another ten pounds to everything next week.

Next Week’s Goal: 110 x 12 across all sets
________________________

Preachers
40 x 10 ------------ X
60 x 10 ------------ X
80 x 10 ------------ X
80 x 9 ------------- X
80 x 8 ------------- X
60 x 10 ------------ X

Today’s Goal: 80 x 10 across all work sets

Notes: By the time I got to these today I was way out of time. Still, not bad for an hour today.

Next Week’s Goal: 80 x 10 across all work sets.
___________________________

That’s it for today. It wasn’t my best day but work was done and not too much ground was lost. A big part of this is taking the good with the bad and just learning to persevere. I’ll take a well needed rest day tomorrow then return on Thursday for an upper/push day. On the list are Weighted Dips, Seated Shoulder Press, DB Incline Press, Tricep Pulldowns, DB Upright Rows and Barbell Shrugs.

[terman1]

CLIFFS:

• Work and gym schedule changing
• Will be in gym four days on/ three days off
• Keeping same exercises and same “push/pull” type workout
• Will be incorporating a strength day and a hypertrophy day


Bro Story:

I felt that it would be a good idea for me to update that there are a couple of changes made to the workout which I made effective today. This is in anticipation of a few upcoming changes my employer made to my work schedule which officially go into effect in a couple of weeks. It’s not anything bad, it just going to be different and I’ll need to make a slight adjustment to the days I am able to actually be in the gym.

Here’s the deal: I will continue to be in the gym four days a week, just like I currently do, however instead of doing Monday, Tuesday, Thursday, Friday with Wednesday as a rest day in between, I will now be going four days straight, Tuesday, Wednesday, Thursday and Friday. Since I do a Push/Upper-Pull/Lower right now, having that Wednesday off in between was awesome because it gave me a full 48 hour break from working the same muscle groups and still allowed me to hit everything 2x a week however that’s not something that I will have anymore. Due to this, I need to rethink my workout in an intelligent way because I know from experience that that recovery will become an issue when I lose that mid-week day off in between Push-Pull sessions next month.

I tossed quite a few ideas around on how to arrange my split over the past several days. The obvious choice that first came to mind is the typical “bodybuilder” type split of chest/tris, legs, back/bis, etc. however I never personally did well with that. If it works for someone else then that’s great however I am personally nowhere near the point of advancement where I feel that having a “leg day”, then not doing jack for legs for the next six days is going to be the best thing for me. I personally prefer slightly more frequency,

What I decided to do instead is to try keeping my Push/Upper-Pull/Lower type split I do now however they are going to separated into a lower rep, strength type workout one day and a slightly lighter, higher rep hypertrophy workout on the other day. So, for example, on Tuesday’s “push” day I would do something that looks like a 5x5 strength program with mostly bigger and heavier movements for chest, shoulders and tris (i.e. bench press, standing barbell press, weighted dips, skullcrushers) and on Thursday I will do a push workout with “lighter” exercises (i.e. cable crossovers, db upright row, cable tricep pulldowns, etc.).

So, this is what I came up with and I’m going to run with it until I find a good reason not to. I personally think that under the circumstances it’s practical and also stays consistent with my current goals without having to start over or lose out on doing the exercises that I like to do. Starting with today’s workout (to be posted next) I began incorporating the 5x5 method and grouping many of my larger lifts together and results were good. I have been doing things in the 8-12 rep range for some time now and I had forgotten that I really do enjoy some lower rep work as well.

Now, is this really optimal? Probably not however this is what I was able to come up with so I’ll try my best to make it work. I may even surprise myself and find that the combination of heavier strength work one day with higher rep work on the other will yield good results. I’ll certainly keep on working hard and continue to keep everyone updated along the way.

EDIT: Thanks to all who have read through my somewhat long-winded “cool story bro” story.

[terman1]

PUSH/UPPER STRENGTH DAY


DB Incline Bench
40's x 8 warm-up
40's x 8 warm-up
60's x 6
75's x 5
75's x 5
75's x 5
75's x 5
75's x 5

Notes: Today's goal was five reps across all five work sets so I bumped the weight on these ten pounds, going from a pair of 65’s to a pair of 75’s, and I managed all reps today. I'll try the 80’s next week and see how it goes. I know it’s all reletive however after doing higher reps with lower weight on these for the past couple of months it felt good to just grab the heavier db’s and knock these out.
___________________________

Standing Shoulder Press
50 x 8 warm-up
80 x 6 warm-up
120 x 5
120 x 5
120 x 4
110 x 5
110 x 4

Notes: I haven't done these for a while so I chose a weight that I though would be reasonably close for a 5x5. I do go a little too high however I wasn't too far off. First two sets went well and came up one rep shout on the third. I decided to deload 10% and got my five again and four more on top. Next time I do these I will try starting at 110 and see if I can get the 5 x 5 and if so I’ll try adding more weight from there.
__________________________

Weighted Dips
BW x 8 warm-up
BW +15 x 6 warm-up
BW + 30 x 6
BW + 30 x 6
BW +30 x 6
BW +30 x 6

Notes: I felt strong on these after my w/u sets so an additional five pounds was added and I got all reps. I’ll try adding another five to the belt next week.
__________________________

Hammer Strength Bench
120 x 8 warm-up
160 x 6 warm-up
200 x 4
180 x 4
160 x 5
160 x 4
145 x 5

Notes: Since I did these later in my workout today I wasn’t able to get the 5x5 with 200 as planned. After the first work set I deloaded 20% and after coming up another rep short I removed another 10% and finally got my 5 reps at 160. Next set I came up a rep short so I removed another 10% and finished up with 5. Now that I have my benchmark I’ll take the average of all five work sets and adjust my working weight to 170 for all sets.
__________________________

DB Shoulder Press
20’s x 8 warm-up
45’s x 5
45’s x 5
45’s x 5
45’s x 5
45’s x 5

Notes: I added five pounds to my work sets here today to compensate for the slightly lower rep range and got reps across. I increase the weight five pounds next time and repeat the 5x5 with the 50’s.
__________________________

Skullcrushers
40 x 8 warm-up
60 x 6 warm-up
80 x 5
80 x 4
80 x 5
80 x 0 out of time
80 x 0 out of time

Notes: I was originally going to finish up with a 5 x 5 on the Skullcrushers today however after the third set I realized that it was time to hit the showers and get to work. My triceps were pretty fried by this point anyway so I’m satisfied with everything that I did today and feel like I did plenty of work for an hour and fifteen minute workout.
__________________________

That’s it for today. Since I already hit my pull/lower exercises hard on Tuesday this week with Romanians, Leg Press, Heavy Rows, etc. tomorrow will be a somewhat “lighter” and higher rep stuff day. Plans Include Prone Leg Curls, Calf Raises, Single-Arm Cable Rows, Reverse Crossovers, Weighted Ab Crunch, Hanging Knee Raise, Preacher Curls and DB Concentration Curls.

[terman1]

PULL/LOWER ACCESSORY DAY

Calf Raise
250 x 20
250 x 20
250 x 20
250 x 20

Notes: I added 10 pounds to my sets today and got reps across. I'll try adding another 10 to the bar again next time.
_________________________

Prone Leg Curls
50 x 12 warm-up
90 x 10
90 x 10
90 x 10

Notes: I bumped the weight five pounds today and got all reps. I'll add another five next time and reset my rep range back to eight.
__________________________

Single-Arm Row
60 x 12 warm-up
80 x 10 warm-up
130 x 9
130 x 9
130 x 9

NOTES: I was able to pick up a rep on each set and got reps across. I'll leave the weight as-is and try for 10 rep sets next time.
_________________________

Hanging Knee Raise
BW x 12
BW x 12
BW x 12
BW x 12

Notes: I was able to get all reps here today. I'm going to start adding weight to my sets so next time I'll try 10 pounds and reset the rep range back to eight. Just in case anyone does not know this, if you want an easy way to add weight to these, and don't care for trying to hold a dumbbell between your feet, if you have a dip belt you can use it how you normally would and rest the plates or plates against the front of your legs keeping them fairly close together and do the exercise as you normally would. It's a great way to help ensure continued progression with the exercise.
_________________________

Weighted Ab Crunch
55 x12 warm-up
110 x 12
110 x 12
110 x 12

Notes: I added another ten pounds to my sets again today and got all my reps in, although the last two reps on top were tough this time. These are getting a little challenging for me now however I still wish to progress so I'll try adding five pounds to each set next time, instead of my usual ten, and keep my reps the same at twelve.
_________________________

Reverse Crossovers
10 x 10 warm-up
20 x 10 warm-up
45 x 8
45 x 8
45 x 8

Notes: After being stuck on the 7th rep on the top set for the past three weeks I finally got that final rep today. I'll shoot for an additional rep on each set next week.
_________________________

Preachers
40 x 10 warm-up
60 x 8 warm-up
80 x 10
80 x 10
80 x 9

Notes: I gained a rep my second working set today and just missed that last rep on top. Progress is progress so I'll take it.
_________________________

Concentration Curls
15's x 12 warm-up
30's x 8
30's x 8
30's x 8

Notes: Two reps were gained on my top set here today giving me reps across. I'll keep the weight the same and continue to add reps until I get a solid 3 x 10.
_________________________

That's it for this week. I'll rest up over the weekend and return again on Monday for some upper body & accessory exercises. I plan on doing Barbell Shrugs, DB Upright Rows, Tricep Pulldowns, Cable Crossovers, Lateral Raises and DB Tricep Extensions.

[ironwill2008]

So, this is what I came up with and I’m going to run with it until I find a good reason not to.

This is the only real way to evaluate anything.

[terman1]

This is the only real way to evaluate anything.

Thanks Bill. It will be a little different not having my middle of the week day off but thankfully it's just a matter of swapping a couple of exercises around to accommodate. You know, a wise man once told me "plan you work and work your plan" and that's just what I intend to do

[terman1]

UPPER BODY/PUSH ACCESSORY DAY


Cable Crossovers
30 x 12 warm-up
60 x 12
60 x 12
60 x 12

Notes: I picked up a rep on each work set here today and go my goal of 12 reps across all sets. Beginning next week I'll add ten pounds on to each set and reset my rep range back to eight reps per set.
_________________________

DB Upright Rows
20's x 12 warm-up
40's x 12
40's x 12
40's x 12

Notes: I got all reps here today so next week I'll look to add five pounds to each set and reset my rep range back to eight reps per set.
_________________________

Tricep Pulldowns
32.5 x 12 warm-up
52.5 x 12
52.5 x 12
52.5 x 10

Notes: I picked up a rep on my top two work sets here today.
________________________

Barbell Shrugs
160 x 12 warm-up
210 x 12
270 x 10
270 x 10
270 x 8

Notes: I added five pounds to my work sets here today and kept my rep range at ten. Got all reps on the first two sets and eight on top.
______________________

Cable Lateral Raise
12.5 x 12 warm-up
17.5 x 11
17.5 x 11
17.5 x 11

Notes: A rep was gained on each of my sets today. I'll try increasing this to 12 rep sets next week.
______________________

DB Overhead Extensions
10's x 12 warm-up
20's x 10
20's x 10
20's x 10

Notes: I picked up three reps on my top set here today. I'll continue to add reps to my sets until I can complete a solid 12 reps across.
_________________________

That's it for today. I'll back back again tomorrow for my primary pull/lower day. On my list is Squats, Weighted Chins, Leg Press, Lat Pulldowns, Romanians and Seated Rows.

[terman1]

Primary Pull & Lower

Barbell Squat
100 x 10
150 x 6
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

Notes: Since I'm working within a limited timeframe I replaced the Leg Press with Barbell Squats today. I really like the Leg Press however it's beginning to take too long adding and removing so many plates. Overall, I also feel that I get a little more 'bang for my buck' with these. Things went very well and I got reps across however I felt that my depth was a little shallow on the top set for my taste. I'll leave the weight as is next week in order to work on form a little more.
_________________________

Weighted Chins
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+10 x 4

Notes: I added a fifth set to the Chins today and just missed my last rep on top. I'll get it next time.
_________________________

Romanians
100 x 8
150 x 6
200 x 5
250 x 5
300 x 3

Notes: Since I have been stalled on these for several weeks I considered deloading the weight a little however I decided to just lower my rep range instead. I'm sure glad I did because I was reminded today that these can be quite challenging when done after barbell squats. Top set felt really heavy today and form really broke down on my top set. It looks like I have some reconditioning to do.
_________________________

Barbell Rows
100 x 8
150 x 6
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

Notes: I missed doing these so I did them instead of the Seated Rows today. They felt good and were also a good fit based on my current goals. I made it through all five sets with good form so I'll bump these five pounds next week.
_________________________

Lat Pulldown
150 x 8
200 x 6
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

Notes: I bumped the weight on these by a dime today, lowered the rep range to five and added two additional work sets. I got reps across so I'll bump these an additional five pounds next week.
_________________________

That's it for today and my butt has been thoroughly kicked. I'll take a well welcome rest day tomorrow then I'll be back at it again on Thursday for my Primary Upper/Push day. On the list are DB Inclines, Barbell Overhead Press, Weighted Dips, Hammer Strength Bench Press, DB Shoulder Press and Skullcrushers.

[ironwill2008]

. I really like the Leg Press however it's beginning to take too long adding and removing so many plates.

Lulz. Agreed.

I know it sounds dumb to complain about carrying plates around, but for myself at least, I'd rather not have to spend the time schlepping plates all over the place.

[terman1]

Lulz. Agreed.

I know it sounds dumb to complain about carrying plates around, but for myself at least, I'd rather not have to spend the time schlepping plates all over the place.

Yeah, I finished all my barbell squats and chins in the time it normally takes to do the presses. If I was one of those people who just leave all the plates on when they're done it would be one thing but I'm one of those 'put it back where it belongs' kind of guys so 16 or so plates on and off becomes a bit of a PITA.

[terman1]

POWER PUSH/UPPER


DB Incline Bench
40’s x 10 w/u
60’s x 8 w/u
80’s x 5
80’s x 5
80’s x 5
80’s x 5
80’s x 5

Notes: I bumped the bells five pounds today and got my reps across all five sets. I’ll move up to the 85’s next week and see if I can keep the momentum going.


Standing Barbell Press
50 x 10 w/u
80 x 8 w/u
110 x 5
110 x 5
110 x 4
110 x 5
110 x 5

Notes: These went well today however once I got to my third set the weight absolutely refused to budge past my fourth rep. I stepped away from the weight for a moment to regain my bearings and when I came back to it and was able to complete my goal on the fourth and fifth set. I normally won’t bump the weight until I can get a clean 5 x 5 however since I was able to complete my final two sets with good form I’ll make an exception this time and increase the weight an additional five pounds next week.


Weighted Dips
BW x 8 w/u
BW (+15) x 6 w/u
BW (+35) x 5
BW (+35) x 5
BW (+35) x 5
BW (+35) x 5
BW (+35) x 5

Notes: I added another five pounds to my sets again today and I got reps across. so I'll try adding another five pounds next week.


Hammer Bench
90 x 8 w/u
130 x 6 w/u
170 x 5
170 x 5
170 x 4
155 x 5
155 x 4

Notes: After making good gains on my Incline DB Bench and Weighted Dips today my chest and tris were feeling pretty fatigued by the time I got to these. I completed my first two work sets here today however I came up one rep short on the third. I deloaded the weight by 10% and was able to complete all reps on the fourth set so I stayed with that weight and ended the last set on four. My goal is a 5x5 across with the same working weight and since I was only able to complete two out of the five sets with this weight today it tells me that it was obviously needs to be reduced. I’ll back off the weight by 10% next week to see if that allows for reps across.


DB Shoulder Press
50’s x 5
50’s x 3
45’s x 4
40’s x 4
35’s x 5

Notes: Since I got reps across with the 45’s last week I bumped the weight by five pounds on these today however my shoulders apparently decided to ‘call it a day’ before I did so I was only able to manage three reps on my second set. I dropped down 10% and was only able to get four with the 45’s so I dropped another 10% and managed four reps again. I reduced the weight one last time to the 35’s and finally managed five sets. Since I was miles away from reps across with the 50’s here today I drop back to the 45’s again next week and see what type of improvements can be had.


Skullcrushers
40 x 8 w/u
60 x 6 w/u
80 x 5
80 x 4
70 x 5
70 x 5
70 x 4

Notes: I bumped the weight on these however I failed on set two out of five today so I reduced the weight by approximately 10% to finish up my third, fourth and fifth work sets. I’ll start with the reduced weight of 70 next week and see if that allows for reps across.


That’s it for today. I’ll be back again tomorrow for my Pull & Lower Accessory day. On the list are Calf Raises, Prone Leg Curls, Single Arm Rows, Hanging Knee Raises, Weighted Ab Crunch, Reverse Cable Crossovers, Preacher Curls and Concentration Curls.

[terman1]

Pull & Lower Accessory Day

[u]Calf Raise[/u[
260 x 20
260 x 20
260 x 20
260 x 20

Leg Curls
55 x 10
95 x 8
95 x 8
95 x 8

Single Arm Row
80 x 12
130 x 10
130 x 10
130 x 10

Reverse Crossovers
20 x 10
45 x 9
45 x 9
45 x 9

Hanging Knee Raise
BW+10 x 8
BW+10 x 8
BW+10 x 8
BW+10 x 8

Cable Ab Crunch
60 x 15
115 x 12
115 x 12
115 x 12

Preacher Curls
50 x 12
80 x 10
80 x 10
80 x 10

DB Concentration Curls
15’s x 12
30’s x 9
30’s x 9
30’s x 8

I had a very busy day today and was able to move everything forward. I added ten pounds to the Calf Raises and completed all reps on all four sets today. These will get a ten pound bump again next week. Five pounds was added to the Leg Curls today and the rep range was reset to eight. I was able to get reps across here so I’ll work to increase the reps. A rep was added to each set of Single Arm Rows today and I got all reps here so I’ll add another ten pounds next week and reset my rep count back to eight.

A rep was also gained on each set of Reverse Crossovers today and I’ll continue to work my way up to ten rep sets. Weight was added to the Hanging Knee Raises today and they went well. I’ll keep the weight the same and increase my rep count to ten before adding more weight. Cable Crunches were also increased five pounds and I got reps across all sets. I’ll give these another five pound bump next week.

The Preachers finally allowed me reps across so I’ll give these a five pound increase and reset my rep count back to eight and I also gained a rep on my first two sets of DB Concentration Curls.

That does it for this week. I’ll rest up over the weekend and return on Monday to do my “Push/Upper Accessory” day. On the list are Cable Crossovers, DB Upright Rows, Tricep Pulldowns, Shrugs, Cable Lateral Raises and DB Overhead Extensions.

[terman1]

Push/Upper Accessory Day

Cable Crossover
40 x 10
70 x 8
70 x 8
70 x 8

DB Upright Row
25's x 10
45's x 8
45's x 8
45's x 8

Tricep Pulldown
32.5 x 12
52.5 x 12
52.5 x 12
52.5 x 12

Cable Lateral Raise
12.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12

Single Arm Cable Shrug
52.5 x 10
82.5 x 8
82.5 x 8
82.5 x 8

DB Overhead Extension (single arm)
10's x 12
20's x 12
20's x 12
20's x 11

Due to the time change I had a really hard time falling asleep last night and waking up today so I slept in until it was time to get up for work. I like to hit the gym at 7am before getting to work however the time change really hit me hard this year for some reason. Today's workout was done after work in the evening instead. It not my preferred time of day however things went very well and everything moved forward.

Today I added ten pounds to my Cable Crossovers and lowered my rep count to eight. I was able to get all reps so I'll work to increase my rep count at this weight next week. An additional five pounds were added to the DB Upright Rows today and I also worked to get eight reps per set. I will also work on adding reps to these at this weight next week.

I was able to manage reps across on the Tricep Pulldowns today so these will increase by another five pounds next week. I haven't decided yet if I want to lower the rep count to eight or ten for next week. I finally got reps across on my Lateral Raises today so these will also see a five pound increase next time.

Single-Arm Cable Shrugs were added into the workout today and my traps are really feeling them tonight. I think these are a keeper and the weight felt good so I'll keep these where they are for now and would like work my way up to twelve reps sets with this weight for now. DB Overhead Extensions also went well and reps were added to all three working sets and I just barely missed getting reps across all sets today.

That's it for now. I'll be back at it again tomorrow morning for my primary pull/lower day. I plan on doing Barbell Squats, Weighted Chins, Romanians, Barbell Rows and Lat Pulldowns.

[ironwill2008]

Due to the time change I had a really hard time falling asleep last night and waking up today so I slept in until it was time to get up for work.

Lulz. It affects me negatively as well. You wouldn't think just losing one hour's sleep would be a big deal, but I think there's more going on during these time changes than just the one's night's lost sleep.

[terman1]

Primary Pull/Lower


Barbell Squat
90 x 10
150 x 6
200 x 5
200 x 5
200 x 5
230 x 3
230 x 3

Weighted Chins
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+25 x 3
BW+25 x 3
BW+45 x 2

Romanians
150 x 5
200 x 5
250 x 5
300 x 5

Barbell Row
100 x 8
150 x 6
205 x 5
205 x 5
205 x 5
205 x 3
205 x 3

Lat Pulldown
150 x 8
200 x 6
275 x 5
275 x 5
275 x 5
275 x 5
275 x 4


After a much better night’s sleep last night, today went very well and progress was made. I increased the weight on my top two sets of Barbell Squats today and got a triple on both sets. I will try to work all sets up to five reps. I also experimented with the Chins by adding additional weight to my 3rd, 4th and 5th sets. I will slowly work to increase all sets to five reps. Barbell Rows were bumped an additional five pounds today and they went well and I also increased the weight on the Lat pulldowns by five pounds, coming just one rep short of reps across.

That’s it for today. I’ll enjoy a rest day tomorrow and return on Thursday for my primary push/upper day. I’ll do DB Incline Press, Standing Overhead Press, Weighted Dips, Hammer Strength Bench, DB Shoulder Press and Skullcrushers.

[terman1]

Lulz. It affects me negatively as well. You wouldn't think just losing one hour's sleep would be a big deal, but I think there's more going on during these time changes than just the one's night's lost sleep.

Yes, it’s interesting how such a seemingly minor thing is capable of making such a big impact. It kind of makes us realize just how sensitive our biorhythms can truly be.