Workout Journal beginning 9/14/2012

[deebee83]

Haven't logged in quite a while, but have continued lifting. After taking the winter off with an knee injury, I've gotten my lifts back to a point where I'm not ashamed of the numbers anymore, so now I'll attempt to log everything again.

Last week I was back to 8 reps, but with 4th of July weekend I only ended up getting two heavy days in. Everything felt heavy after a weekend of holiday bingeing, so this week I'm sitting at 8 reps again and going from there. Here's last weeks log:

TUESDAY
SQUAT: 270 X 8, 270 X 9
BENCH: 175 X 8, 175 X 8
ROWS: 115 X 8, 115 X 8
PRESS: 95 X 8, 95 X 8
SLDL: 225 X 8, 225 X 8
STANDING ROW: 90 X 8, 90 X 8
CALF RAISE: 300 X 8, 300 X 8

FRIDAY
SQUAT: 270 X 8, 270 X 9
BENCH: 175 X 8, 175 X 8
ROWS: 115 X 8, 115 X 8
PRESS: 95 X 8, 95 X 8
SLDL: 225 X 8, 225 X 8
STANDING ROW: 90 X 8, 90 X 8
CALF RAISE: 300 X 8, 300 X 8


Back to Mon/Wed/Fri routine of Heavy/Medium/Light.

[deebee83]

NEW CYCLE

Current Weight: 224 (feel fat as ****, but determined to bulk a bit more)

Current Lifts:
-Squat: 270 / 245 / 220
-Bench: 175 / 160 / 145
-Rows: 115 / 105 / 95
-Press: 95 / 90 / 80
-SLDL: 225 / 205 / 185
-Standing Row: 90 / 80 / 70
-Calf Raise: 300 / 275 / 250


Headed out for my 8 rep heavy day now. Log later unless I get lazy.

[deebee83]

8 REP HEAVY DAY

Squat: 270 X 8, 270 X 8
Bench: 175 X 8, 175 X 8
Rows: 115 X 8, 115 X 8
Press: 95 X 8, 95 X 8
SLDL: 225 X 8, 225 X 8
Standing Row: 90 X 8, 80 X 8
Calf Raise: 300 X 8, 300 X 8


Only thoughs: That was hard.

[deebee83]

8 REP MEDIUM DAY

Squat: 245 X 8, 245 X 8
Bench: 160 X 8, 160 X 8
Rows: 95 X 8, 95 X 8
Press: 90 X 8, 90 X 8
SLDL: 205 X 8, 205 X 8
Standing Row: 80 X 8, 80 X 8
Calf Raise: 270 X 8, 270 X 8

[deebee83]

8 REP LIGHT DAY

Squat: 225 X 8, 225 X 8
Bench: 145 X 8, 145 X 8
Rows: 95 X 8, 95 X 8
Press: 85 X 8, 85 X 8
SLDL: 185 X 8, 185 X 8
Standing Row: 70 X 8, 70 X 8
Calf Raise: 250 X 8, 250 X 8


Just for the convenience of moving less plates around, I squatted 225 instead of 220, and pressed 85 instead of 80.

[deebee83]

Vacation, summer, and plenty of other excuses led to a 3 week break. Back today, here's the lifts.

Squat: 245 X 8, 245 X 8
Bench: 155 X 8, 155 X 8
Rows: 105 X 8, 105 X 8
Press: 90 X 8, 90 X 8
SLDL: 205 X 8, 205 X 8
Standing Row: 80 X 8, 80 X 8
Calf Raise: 230 X 8 (something wrong with the Smith machine I use for this, was too tired to care)

First workout in 3 weeks, this one hurt. Hardest part is done, trying to just stay consistent going forward.

[deebee83]

Finished cycle successfully. Didn't log anything, but hit it all. 7 passes.

New Cycle.

Squat: 270 / 245 / 225
Bench: 175 / 155 / 140
Rows: 115 / 105 / 95
Press: 95 / 85 / 80
SLDL: 225 / 205 / 185
Standing Row: 90 / 80 / 70
Calf Raise: 300 / 275 / 250

[deebee83]

8 REP HEAVY

Squat: 270 X 8
Bench: 175 X 8
Rows: 115 X 8
Press: 95 X 8
SLDL: 225 X 8
Standing Row: 90 X 8
Calf Raise: 300 X 8

8 REP MEDIUM

Squat: 245 X 8
Bench: 155 X 8
Rows: 105 X 8
Press: 85 X 8
SLDL: 205 X 8
Standing Row: 80 X 8
Calf Raise: 275 X 8

8 REP LIGHT

Squat: 225 X 8
Bench: 140 X 8
Rows: 95 X 8
Press: 80 X 8
SLDL: 185 X 8
Standing Row: 70 X 8
Calf Raise: 250 X 8

[deebee83]

9 REP HEAVY

Squat: 270 X 9
Bench: 175 X 9
Rows: 115 X 9
Press: 95 X 9
SLDL: 225 X 9
Standing Row: 90 X 9
Calf Raise: 300 X 9

Squats was very difficult. Back a bit sore, not sure if form was on point. Everything else was pretty much smooth sailing.

[deebee83]

9 REP MEDIUM

Squat: 245 X 9
Bench: 155 X 9
Rows: 105 X 9
Press: 85 X 9
SLDL: 205 X 9
Standing Row: 80 X 9
Calf Raise: 275 X 9

[deebee83]

9 REP LIGHT

Squat: 225 X 9
Bench: 155 X 9
Rows: 95 X 9
Press: 80 X 9
SLDL: 185 X 9
Standing Row: 70 X 9
Calf Raise: 275 X 9

Just realized I had only been logging 1 set for each exercise for the 8-9 rep weeks. I got every rep for all of those workouts, just a mistake in the log.

[deebee83]

10 REP HEAVY

Squat: 270 X 10, 270 X 9 (spotter assist to finish 10th rep)
Bench: 170 X 10, 170 X 9 (9 was tough, no shot at 10th rep)
Rows: 115 X 10, 115 X 10
Press: 95 X 10, 95 X 10
SLDL: 225 X 10, 225 X 10
Standing Row: 90 X 10, 90 X 10
Calf Raise: 300 X 10, 300 X 10


That was one of the toughest workouts I've ever done. Squats was brutal, and I felt drained on everything else after doing them. It's the only exercise I think I have little chance of passing for this cycle, everything else hasn't seemed too bad. Even bench, which I only got 9 reps for set 2, seems very doable.

My lower back and legs hurt and I hated that workout.

[deebee83]

10 REP MEDIUM

Squat: 245 X 10, 245 X 10
Bench: 155 X 10, 155 X 10
Rows: 105 X 10, 105 X 10
Press: 85 X 10, 85 X 10
SLDL: 205 X 10, 205 X 10
Standing Row: 80 X 10, 80 X 10
Calf Raise: 270 X 10, 270 X 10

Med day felt very heavy, squats especially. Tough cycle.

[deebee83]

10 REP LIGHT

Squat: 225 X 10, 225 X 10
Bench: 140 X 10, 140 X 10
Rows: 95 X 10, 95 X 10
Press: 80 X 10, 80 X 10
SLDL: 185 X 10, 185 X 10
Standing Row: 70 X 10, 70 X 10
Calf Raise: 270 X 10, 270 X 10

[deebee83]

11 REP HEAVY

Squat: 270 X 11, 270 X 11
Bench: 170 X 11, 170 X 9 (doubtful pass next week, very difficult)
Rows: 115 X 11, 115 X 10 (reps 8/9/10 sucked)
Press: 95 X 11, 95 X 9 (first time press has felt heavy in a while)
SLDL: 225 X 11, 225 X 11
Standing Row: 90 X 11, 90 X 8 (I think this was the result of being tired from the rest of the workout)
Calf Raise: 300 X 11, 300 X 11

[deebee83]

11 REP MEDIUM

Squat: 245 X 11, 245 X 11 (one of the best squat sets I've ever had)
Bench: 155 X 11, 155 X 11
Rows: 105 X 11, 105 X 11
Press: 85 X 11, 85 X 11
SLDL: 205 X 11, 205 X 11
Standing Row: 80 X 11, 80 X 11
Calf Raise: 270 X 11, 270 X 11


All in all, this one left me hurting a lot more than heavy day. Bench was difficult, even at 155. Squats and SLDL were the highlights, great sets of both.

[deebee83]

11 REP LIGHT

Squat: 225 X 11, 225 X 11
Bench: 140 X 11, 140 X 11
Rows: 95 X 11, 95 X 11
Press: 80 X 11, 80 X 11
SLDL: 185 X 11, 185 X 11
Standing Row: 70 X 11, 70 X 11
Calf Raise: 270 X 11, 270 X 11

[deebee83]

12 REP HEAVY

Squat: 270 X 12, 270 X 12
Bench: 170 X 12, 170 X 9
Rows: 105 X 12, 105 X 12
Press: 95 X 12, 95 X 12
SLDL: 225 X 12, 225 X 12
Standing Row: 90 X 12, 90 X 12
Calf Raise: 300 X 12, 300 X 12

Very tough all over. Did better than expected, bench was the only failure. Medium/Light should still be tough this week, can't wait to get back to 8 reps.

[deebee83]

12 REP MEDIUM

Squat: 245 X 12, 245 X 12
Bench: 155 X 12, 155 X 12
Rows: 105 X 12, 105 X 12
Press: 85 X 12, 85 X 12
SLDL: 205 X 12, 205 X 12
Standing Row: 80 X 12, 80 X 12
Calf Raise: 270 X 12, 270 X 12

That may have been more difficult than heavy day. Everything hurt, top to bottom. Looking forward to getting back to an 8 rep week.

[deebee83]

12 REP LIGHT

Squat: 225 X 12, 225 X 12
Bench: 140 X 12, 140 X 12
Rows: 95 X 12, 95 X 12
Press: 75 X 12, 75 X 12
SLDL: 185 X 12, 185 X 12
Standing Row: 70 X 12, 70 X 12
Calf Raise: 270 X 12, 270 X 12

[deebee83]

[size=3]NEW CYCLE[/cycle]

Squat: 295 / 265 / 235
Bench: 170 / 155 / 140
Rows: 125 / 115 / 105
Press: 100 / 90 / 80
SLDL: 245 / 225 / 205
Standing Row: 100 / 90 / 80
Calf Raise: 330 / 300 / 270

Everything except bench will be a new PR this cycle. Going to be heavy, but it will feel great to get back to 8 reps. The 11 and 12 rep weeks murdered me last cycle.

[deebee83]

8 REP HEAVY

Squat: 295 X 8, 295 X 8
Bench: 170 X 8, 170 X 8
Rows: 125 X 8, 125 X 8
Press: 100 X 8, 100 X 8
SLDL: 245 X 8, 245 X8
Standing Row: 100 X 8, 100 X 8
Calf Raise: 330 X 8, 330 X 8

Squats was incredibly difficult. Had trouble with the last rep on the first set, and barely got up the last few reps of the second. We'll see what happens with this one, but I'll expect to be repeating 295 on next cycle. Bench was smooth sailing, as I wasn't able to pass it last cycle. No problems the rest of the way either. I'm going to enjoy the rest of this 8 rep week, because I'm pretty sure 9 rep week and beyond is going to be miserable.

[deebee83]

8 REP MEDIUM

Squat: 265 X 8, 265 X 8
Bench: 155 X 8, 155 X 8
Rows: 115 X 8, 115 X 8
Press: 90 X 8, 90 X 8
SLDL: 225 X 8, 225 X 8
Standing Row: 90 X 8, 90 X 8
Calf Raise: 300 X 8, 300 X 8

[deebee83]

Haven't logged for about a month, but have hit most of my workouts. Took Thanksgiving week off, but here's the current lifts...

Squat: 295 / 265 / 235
Bench: 170 / 155 / 140
Rows: 125 / 115 / 105
Press: 100 / 90 / 80
SLDL: 245 / 225 / 205
Standing Row: 95 / 85 / 80
Calf Raise : 330 / 300 / 270

I was on 10 rep week with these weights, and was able to hit most of it. After a week of no lifting, no diet (+alcohol), and falling off creatine, I'm set back to 8 reps.

[deebee83]

8 REP HEAVY

Squat: 295 X 8, 295 X 8
Bench: 170 X 8, 170 X 8
Rows: 125 X 8, 125 X 8
Press: 100 X 8, 100 X 8
SLDL: 245 X 8, 245 X 8
Standing Row: 95 X 8, 95 X 8
Calf Raise: 330 X 8, 330 X 8

Squats was tough, but I didn't feel in danger of missing any reps. It just hurt a lot. Everything else felt just the right amount of hard.

[deebee83]

8 REP MEDIUM

Squat: 265X8, 265X8
Bench: 155X8, 155X8
Rows: 115X8, 115X8
Press: 85X8, 85X8
SLDL: 225X8, 225X8
Standing Row: 85X8, 85X8
Calf Raise: 300X8, 300X8

[deebee83]

Have kind of lost interest in logging everything. Current update on lifts for future reference:

Squat: 315x8, 315x8
Bench: 175x8, 175x8
Rows: 125x8, 125x8
Press: 100x8, 100x8
SLDL: 275x8, 275x8
Standing Row: 95x8, 95x8
Calf raise: 320x8, 320x8

[deebee83]

2016 & beyond. First lift in a while, calling this "Cycle 1."

Squat: 185x8, 185x8
Bench: 135x8, 135x8
Row: 90x8, 90x8
OHP: 80x8, 80x8
SLDL: 155x8, 155x8
Standing Row: 80x8, 80x8
Calf Raise: 180x12, 180x12