BigMech - Lighter, Faster, Stronger!

[BigMech]

Thought I would start journaling my workouts here. Feel free to comment and add any suggestions to improve my training.

A little bit about myself. I’m 39 years old, 6’6” tall. Over the past 2 years, I’ve lost 250lbs to go from 490lbs to my current 240lbs. 240lbs seems to be a decent weight for me, though I may lean out a little bit more, we will see. I’ve been maintaining for the past 2 months while trying to do a little re-comp to add a little bit more muscle mass. During my weight loss I was eating 2,000 – 2,200 and following this workout plan. Now that I’m maintaining, I’m eating between 3,000 and 3,200. I’m about 40/30/30 on my protein/fat/carb mix. I supplement my protein intake with whey powder and take a multi-vitamin.

I do a 4 day workout split, and I go the gym 5 days a week (Mon,Tue,Wed,Fri,Sat) , so I hit most muscle groups once every 6 days. I get to the gym at 6:00am and workout fasted, except for a 20oz Gatorade I drink during the workout. I also run 2 days week during lunch at work (Mon, Thur). I usually do between 30-45 minutes of cardio, and then lift for between 1 hr 15 min to 1 hr and 40 min.

Day 1 :
Stretch
Cardio: Running and Heavy Bag
Lats: Wide pulldowns, narrow pulldowns, HS iso rows, bent-over barbell rows.
Biceps: Barbell and dumbell curls
Abs: Decline situps, cable crunches
Stretch

Day 2 :
Stretch
Cardio: Stepmill
Chest: Flat Bench, incline Bench, cable flys, pushups, dips
Straight leg deadlifts
Abs: Leg and knee raises
Stretch

Day 3 :
Stretch
Cardio: Running and heavy bag
Legs: Barbell squats, hamstring curls, calves, shins, leg Press
Triceps: Push downs, narrow grip bench
Abs: Decline situps, cable crunches
Stretch

Day 4 :
Stretch
Cardio: Stepmill
Delts: Dumbbell overhead press, front dumbbell raise, side dumbbell raise, rear deltoid machine, bradford presses
Traps: Barbell rows, barbell shrugs
Abs: Leg and knee raises, machine crunches
Stretch

[BigMech]

2/20/2012 – Day 4 of my 4 day split

Got to the Gym at 6:00pm.

Stretch

Cardio
27 minutes on the Stairmaster, running at lunch today, so I kept it short.

Seated Dumbbell Shoulder Press
10@40
8@50
8@60
8@65
8@65
8@65
7@65
8@60
8@60

Upright Barbell Rows
10@65
8@85
8@105
8@115
8@125
8@115
8@105
8@105

Ab Work, Leg Raises/Knee Raises
12/12
12/12
12/12
12/12
12/12

Standing Side Dumbbell Raises
10@20
8@25
8@30
8@35
8@30
8@30

S8tanding Front Dumbbell Raises
10@20
8@25
8@30
8@35
8@30
8@30

Rear Deltoid Machine
10@100
8@120
8@140
8@160
8@140
8@140

Lifefitness Ab Crunch Machine
20@70
20@90
20@110
15@150
15@130
15@140

Barbell Shoulder Shrugs
10@225
10@315
8@405
8@455
8@475
8@475
8@455
8@455
8@455
Started using the straps at 315, belt at 405. Even the straps, the 475 was pulling out of my grip after the 5-6 rep. I need to working on my grip strength.

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
12@bar
10@65
8@85
8@95
8@105
8@95
8@85

Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 60lbs
200ft @ 60lbs
200ft @ 75lbs
200ft @ 75lbs
Added these to start working on my grip strength. Feel the burn baby!

Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 241 after the workout.

[BigMech]

2/20/2012 – Run During Lunch

Ran 4.2 miles in 36:08, Shaved another 8 seconds off out best time. 8:36 miles on average, not too shabby.

[BigMech]

2/21/2012 – Day 1 of my 4 day split

Got to the Gym at 6:00am. Had a hard time dragging myself out of bed, but felt ready to workout once I got to the gym.

Stretch

Cardio
1 mile warm-up running on the track – 7:58 mile. That is first ever mile under 8 minutes!!!!
30 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
48 minutes total cardio

Wide grip cable pull downs
10@120
8@140
8@160
8@180
8@180
8@180
8@180
7@170
8@170

Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@90
8@90
8@90
8@90
8@90

Narrow, Prone grip Pulldowns
10@120
8@140
8@160
8@180
8@180
8@170
8@170
8@170

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
8@180
8@225
8@240
8@255
8@265
8@255
8@255

Isolation Dumbbell Curls
8@30
8@35
8@40
8@40
8@40
8@35

Bent Over Barbell Rows
10@115
8@135
8@155
8@175
8@185
8@195
8@185

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 238.

Good workout this morning. I’m psyched about breaking the 8 minute mile for the first time, and I even added some weight to a few exercises.

[BigMech]

2/22/2012 – Day 2 of my 4 day split

Got to the Gym at 5:40am. I’ve got a dentist appointment at 9:30, so I need to get out of the gym a little early.

* Stretch

* Cardio
42 minutes on the step mill

* Barbell Bench Press
10 @ bar
8 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 215
8 @ 215
8 @ 215
8 @ 215
7 @ 215
8 @ 205

Ab Work, Leg Raises/Knee Raises
12/12
12/12
12/12
12/12
12/12

* Incline Barbell Press
10 @ 135
8 @ 155
8 @ 165
8 @ 175
8 @ 175
8 @ 175
8 @ 165
8 @ 165

Straight Leg Dead Lifts
12@bar
10@135
10@185
10@205
8@225
8@225
8@225
8@225
8@225
8@225
Went easy on the weight today to let my hamstring recover.

* Cable Chest Flys, weight per arm
10@80
10@90
8@100
8@110
8@110
8@110
8@110
8@110
8@110

* Assisted Chest Dips
5 * 8

* Pushups
5 * 12

* Stretch

* Pullups
2,2,2

Workout Totaled 2 hours and 35 minutes.

Weighed in at 238lbs after the workout.

Good workout today, got way more sets at 215 on the bench than I ever have. Maybe I’ll try a set of 225 next week to see if I can get 8.

[BigMech]

2/23/2012 – Run at Home

Ran 5.5 miles in 53:10. Took today off from work, so I ran this morning at home. I was cruising for the first 3 miles, but then I ran out of gas. Still, not a bad run.

[wedjim]

Looks like a solid plan and a TON of weight loss of the fatty kind. Left you a rep for all the effort, not much, but it is green!

Keep it up!

[BigMech]

Looks like a solid plan and a TON of weight loss of the fatty kind. Left you a rep for all the effort, not much, but it is green!

Keep it up!

Thanks man. I went to the 4 day split about 3 months ago, and have been responding to it well. Before that I did a 3 day split for about 16 months. Just recently I went to working sets of 8 reps, instead of the 4-6 I had been doing before. Looking for a little more muscle growth.

[BigMech]

2/24/2012 – Day 3 of my 4 day split

Got to the Gym at 6:30am. Don’t have to work today, so I slept in a little bit later. Feel good this morning, ready to throw around some iron!

* Stretch

* Cardio
1 mile warm-up running on the track – 8:00 mile.
30 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
48 minutes total cardio

* Cable Tricep Rope Push Downs
10 @ 55
8 @ 65
8 @ 75
8 @ 85
8 @ 85
8 @ 85
7 @ 85
8 @ 80
8 @ 80

Barbell Squats
12@bar
10@135
10@185
10@205
10@225
8@245
8@265
8@285
8@305
8@305
8@305
Leg is much better today, I started out light, but worked up to a good weight.

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Hamstring Curls (one leg at a time)
10 @ 50
10 @ 50
10 @ 60
10 @ 70
10 @ 70
10 @ 70
10 @ 70
10 @ 70

Calf Raises, Standing machine, single leg
12 @ 60
12 @ 80
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100
12 @ 100

* Hammer Strength Shin Curls, one leg at a time
12 @ 20
12 @ 40
12 @ 40
12 @ 40
12 @ 40
12 @ 40

* Close Grip Bench Press
10 @ 135
8 @ 175
8 @ 185
8 @ 195
8 @ 195
8 @ 185
8 @ 185

* Leg Press Machine, plate weight only
10 @ 200
10 @ 380
10 @ 470
8 @ 560
8 @ 610
8 @ 660
8 @ 610
8 @ 610
8 @ 560

Cybex Lower Back Machine
20@100
20@140
15@160
15@180
15@200
15@200

* Stretch

* Pull-Ups
3,3,2

Workout Totaled 2 hours and 35 minutes

Weighed in at 234 lbs after the workout.

Good work today, legs felt much better, almost back to normal! Not much progress on weights on reps, but I felt strong and had plenty of energy.

[wedjim]

Thanks man. I went to the 4 day split about 3 months ago, and have been responding to it well. Before that I did a 3 day split for about 16 months. Just recently I went to working sets of 8 reps, instead of the 4-6 I had been doing before. Looking for a little more muscle growth.

That will work well for you, I have had the best results since I switched to an 8-12 rep scheme. Basically I make sure I can get 8 reps, but if I feel more I do them as long as it won't go over 12 before failure, it's all good.

Those leg numbers look huge, especially considering the distance your traveling with it at 6'6"!

[BigMech]

2/25/2012 – Day 4 of my 4 day split

Got to the Gym at 7:45am. I was up from 3am to 4:30am with a puking child.

Stretch

Cardio
37 minutes on the Stairmaster, running at lunch today, so I kept it short.

Seated Dumbbell Shoulder Press
10@40
8@50
8@60
8@65
8@65
8@60
8@60
8@60
8@60

Upright Barbell Rows
10@65
8@85
8@105
8@115
8@105
8@105
8@95

Ab Work, Leg Raises/Knee Raises
12/12
12/12
12/12
12/12
12/12

Standing Side Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@30

S8tanding Front Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@30

Rear Deltoid Machine
10@100
8@120
8@140
8@160
8@160
8@140

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
10@65
8@85
8@105
8@105
8@105
8@95
8@95

Barbell Shoulder Shrugs
10@225
10@315
8@405
8@455
8@475
8@485
8@475
8@475
8@455
Started using the straps at 315, belt at 405.

Lifefitness Ab Crunch Machine
20@100
20@120
20@130
20@130
20@130

Farmers Walk, dumbbell in each had, weight per dumbbell
Totally spaced on these today, I’ll have make sure I hit them next time!

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 236 after the workout.

Decent workout today, the interrupted sleep definitely put a damper on things, but not too shabby.

[BigMech]

2/27/2012 – Day 1 of my 4 day split

Got to the Gym at 5:40am. Trying to get to the gym a little earlier, so I don’t get to work so late.
Stretch

Cardio
28 minutes on the ellipse machine.

Wide grip cable pull downs
10@120
8@140
8@160
8@180
8@180
8@180
8@180
8@180
8@180

Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@90
8@90
8@90
8@90

Narrow, Prone grip Pulldowns
10@120
8@140
8@160
8@180
8@180
8@170
8@170
8@170

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
8@180
8@225
8@250
8@260
8@270
8@270
8@260

Isolation Dumbbell Curls
8@35
8@40
8@45
8@40
8@40
8@40

Lifefitness Ab Crunch Machine
20@110
20@130
20@150
20@150
20@150

Bent Over Barbell Rows
8@135
8@155
8@175
8@185
8@175
8@175
8@165

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 240.

Good work today, lats felt really strong!

[jtroster]

Wow! losing 250 must make your joints happy.

[BigMech]

Wow! losing 250 must make your joints happy.

For sure, I feel better now than I have pretty much my whole life!

It took me 38 years to figure it out, but I'm there now, and I'm gonna keep hitting that iron!

[BigMech]

2/27/2012 – Run During Lunch

Ran 5.15 miles in 46:53. 4 seconds faster than our best time. We started out planning to do the 4 mile loop, but I felt good after the first mile, so we went for 5.

9:07 miles. Still working on sub 9:00 minute miles for the 5 mile distance.

[-=FLEX=-]

Hey Brian, Good to see you journalling over here too.

[BigMech]

2/28/2012 – Day 2 of my 4 day split

Got to the Gym at 6:00am.

* Stretch

* Cardio
1 mile warm-up running on the track – 8:15 mile.
28 minutes alternating punching the heavy bag, and running laps on the track
5 * sprint lap/1 walking lap
42 minutes total cardio

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 210
8 @ 205
8 @ 205
8 @ 200
8 @ 200
8 @ 200

Ab Work, Leg Raises/Knee Raises
12/12
12/12
12/12
12/12
12/12

* Incline Dumbbell Press
10 @ 45
10 @ 60
8 @ 70
8 @ 70
8 @ 70
8 @ 70
8 @ 70
8 @ 65

Straight Leg Dead Lifts
12@bar
10@135
8@185
8@185
8@205
8@225
8@225
8@225
8@225
8@225
8@225

* Cable Chest Flys, weight per arm
10@80
10@90
8@100
8@110
8@110
8@110
8@110
8@110
8@110

* Assisted Chest Dips
5 * 8

* Pushups
5 * 12

* Stretch

Workout Totaled 2 hours and 30 minutes.

Weighed in at 235lbs after the workout.

Not a bad workout today, just didn’t feel real strong, but still put in some good work.

After 2 months of maintaining at around 240, I’ve decided to cut down to 230, and see what it looks like. I’m going to do it slower than I did my initial weight loss, so it should take between 6 and 8 weeks. I was 238 when I left the house this morning, so 8 more lbs to go. We will see if I can get good and ripped for the summer!

[wedjim]

Looks solid to me. For the cut I would shoot for .5-1 lb max per week if your concerned about keeping the strength up at least.

jmo

[BigMech]

2/29/2012 – Day 3 of my 4 day split

Got to the Gym at 6:00am. Really didn’t want to get up this morning. I think I’m fighting off a cold or something, because my energy levels seem off.

* Stretch

* Cardio
37 minutes on the step mill.

* Cable Tricep Rope Push Downs
10 @ 50
10 @ 60
8 @ 70
8 @ 75
8 @ 70
8 @ 70
8 @ 70
8 @ 70
8 @ 65
Numbers are lower than usual, but I used a different pulley stack today because the one I normally use was busy. My close grip bench press was really good, so I think it was a difference in the equipment.

Barbell Squats
12@bar
10@135
10@205
10@255
8@275
8@295
8@315
8@315
8@315
8@315
8@315
10@255
Squats felt great today!

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Hamstring Curls (one leg at a time)
12 @ 40
12 @ 50
10 @ 60
8 @ 70
8 @ 80
8 @ 80
8 @ 80
8 @ 80

Calf Raises, Standing machine, single leg
12 @ 60
12 @ 80
12 @ 100
10 @ 120
8 @ 140
8 @ 140
8 @ 140
8 @ 140

* Hammer Strength Shin Curls, one leg at a time
12 @ 20
12 @ 40
12 @ 40
12 @ 40
12 @ 40
12 @ 40

* Close Grip Bench Press
10 @ 135
10 @ 155
8 @ 175
8 @ 195
8 @ 205
8 @ 195
8 @ 195
8 @ 185

* Leg Press Machine, plate weight only
12 @ 200
12 @ 290
10 @ 380
10 @ 470
8 @ 560
8 @ 610
8 @ 660
8 @ 660
8 @ 610
8 @ 610

Cybex Lower Back Machine
20@120
20@150
15@180
12@200
12@210

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 236 lbs after the workout.

For a morning when I didn’t want to get up, it turned into a good workout!

[BigMech]

Looks solid to me. For the cut I would shoot for .5-1 lb max per week if your concerned about keeping the strength up at least.

jmo

Thanks, I am trying to keep the loss slow so that I don't give much back on the strength side. It's a fine balancing act.

[wedjim]

Fine balancing act for sure, I have been sneaking up on my ideal daily intake for months, very concerned about losing any lean mass. It takes a while to bring it on when your nearing 50. :/

Leg day looks really good, tons of volume AND good numba's. Anytime you get to 600+ at any amount of reps...wow.

[BigMech]

3/1/2012 – Day 4 of my 4 day split

Got to the Gym at 6:25am. Had to shovel the driveway and clean off the truck before I could get to the gym

Stretch

Cardio
1 mile warm-up running on the track – 8:00 mile.
22 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
38 minutes total cardio

Seated Dumbbell Shoulder Press
10@40
10@50
8@60
8@65
8@65
8@65
8@65
8@60
8@60

Upright Barbell Rows

As I was setting up for these, the pager I carry for work once every 10 weeks or so goes off..... I’ve got cut the workout short and get into work. I called my manager, let him know about the page.

@#$!@#$!@#$!!!!!!

Just a couple quick sets on the shoulders so loosen them up after the presses before I head out.

Standing Side Dumbbell Raises
10@20
8@25
8@30

Standing Front Dumbbell Raises
10@20
8@25
8@30

Bent over Rear Deltoid Rows
10@40
8@45
8@45

Workout Totaled 1 hours and 10 minutes.

Weighed in at 235 after the workout.

This is first time in 2 years that stupid beeper has interrupted a workout. Even worse, by the time I got work my manager had figured out the problem had nothing to do with the stuff I work on, so I didn’t even need to leave the gym!!!!!

Between this and the snow, Big Daddy is in a foul mood this morning...

I guess I will go back and finish Day 4 tomorrow morning, so much for a day off this week.

[BigMech]

3/2/2012 – Day 4.5 of my 4 day split

Got to the Gym at 6:10am. Continuing day 4 from yesterday, after it was so rudely interrupted by work!

Stretch

Cardio
18 minutes on the ellipse machine. Just looking to warm up. Hopefully running at lunch today, since the snow storm messed up yesterday.

Seated Dumbbell Shoulder Press
Got all my sets in for these yesterday.

Upright Barbell Rows
10@bar
10@65
8@85
8@105
8@115
8@125
8@125
8@115
8@115
8@105

Standing Side Dumbbell Raises
10@20
8@25
8@30
8@35
8@30
8@30

Standing Front Dumbbell Raises
10@20
8@25
8@30
8@35
8@30
8@30

Ab Work, Leg Raises/Knee Raises
15/15
12/12
12/12
12/12
12/12

Rear Deltoid Machine
10@100
8@120
8@140
8@160
8@140
8@140

Barbell Shoulder Shrugs
10@225
8@315
8@405
8@455
8@475
7@495
8@475
7@475
8@455
8@405
Started using the straps at 405, belt at 455. Tried 315 without the straps for the first time, got 5 reps, and then had to put it down and re-grip to get the last 3.

Lifefitness Ab Crunch Machine
20@100
20@120
20@140
20@150
20@150

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
10@65
8@85
8@95
8@105
8@105
8@95
8@95
8@85

Farmers Walk, dumbbell in each had, weight per dumbbell
No time for these today. Maybe I should move these to day 2, it’s my shortest workout of the 4...

Stretched

Pullups
2,2,2

Workout Totaled 1 hours and 40 minutes.

Weighed in at 236 after the workout.

Not bad for day 4 being spread out over 2 days. Felt good today, and had plenty of energy. I’m going for 500 on the shrugs next time!

[BigMech]

3/3/2012 – Day 1 of my 4 day split

Got to the Gym at 6:20am. Got a little lazy on a cold wet Saturday morning. Maybe the extra sleep will help the workout.

Stretch

Cardio
37 minutes on the step mill.

Wide grip cable pull downs
10@120
8@140
8@160
8@180
8@180
8@180
7@180
8@170
8@170

Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@90
8@90
8@90
8@90

Narrow, Prone grip Pulldowns
10@120
8@140
8@160
8@180
8@180
8@170
8@170
8@160

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
8@180
8@225
8@250
8@260
8@260
8@250
8@250
8@225

Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@25
8@25
8@25
8@25
Wow, I was surprised at how different these were than the isolation curls. I could do much less weight and keep good form. I will have to keep this in the rotation for a while!

Cable stack Ab crunches
25@85
25@85
25@85
25@85

Bent Over Barbell Rows
8@135
8@155
8@175
8@185
8@190
8@185
8@185
8@180
8@175

Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 235.

Not much new ground, but a good solid workout. I may have to switch in something for either the wide grip or narrow grip pulldowns. I have been doing them for a long time, and haven’t made much progress recently. Anybody got any good alternatives?

[BigMech]

3/5/2012 – Day 2 of my 4 day split

Got to the Gym at 6:05am.

* Stretch

* Cardio
27 minutes on the ellipse machine.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 220
8 @ 215
7 @ 215
8 @ 210
8 @ 205
8 @ 195

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Incline Dumbbell Press
12 @ 50
10 @ 60
8 @ 70
8 @ 75
8 @ 75
8 @ 75
8 @ 75
8 @ 75
8 @ 70
8 @ 70

Straight Leg Dead Lifts
12@bar
10@135
10@185
8@205
8@225
8@245
8@245
8@255
8@265
8@265
8@265

* Cable Chest Flys, weight per arm
10@80
10@90
8@100
8@110
8@110
8@110
8@110
8@110
8@110

* Assisted Chest Dips
10,9,9,9,9

* Pushups
12,12,12,12,12

Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 75lbs
200ft @ 80lbs
200ft @ 80lbs
200ft @ 80lbs

* Stretch

Workout Totaled 2 hours and 25 minutes.
Weighed in at 236lbs after the workout.

Good workout today! 220 for 8 on the bench is new high for me, and I felt strong in the incline dumbbell presses as well.

Farmers walk fit at the end of this workout, man do those make my forearms burn!

I think I’m going to give dumbbell flys a try next time around instead of the cable flys.

[BigMech]

3/5/2012 – Run During Lunch

Ran 5.15 miles in 46:08. We crushed this one today, 45 seconds faster than our best time. The server room lost power at 11:00, so after about 10 minutes of doing nothing, we decided to head out for the run a little early.

8:57 miles. Finally broke the 9:00 minute mile mark on the 5 mile loop. Now we will have to start pushing it down towards 8:30. I would like to run a 10k in under 50 minutes by the end of the year.

[BigMech]

2/6/2012 – Day 3 of my 4 day split

Got to the Gym at 6:10am.

* Stretch

* Cardio
1 mile warm-up running on the track – 8:06 mile.
25 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
43 minutes total cardio

* Cable Tricep Push Downs
Went with a straight bar this time instead of the rope. Someone was on my normal pully stack, so I had to use the crappy one again.
10 @ 60
8 @ 70
8 @ 80
8 @ 80
8 @ 75
8 @ 75
8 @ 75
8 @ 75
8 @ 70

Barbell Squats
12@bar
10@135
10@205
10@255
8@275
8@295
8@315
8@325
8@325
8@325
8@325
9@315
Squats felt good again today. Making good gains.

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 18 with 35lb plate

* Hamstring Curls (one leg at a time)
10 @ 50
10 @ 60
10 @ 70
8 @ 80
8 @ 90
8 @ 90
8 @ 90
8 @ 90

Calf Raises, Standing machine, single leg
12 @ 80
12 @ 100
12 @ 120
10 @ 140
8 @ 160
8 @ 160
8 @ 160

* Hammer Strength Shin Curls, one leg at a time
12 @ 20
12 @ 40
12 @ 40
12 @ 40
12 @ 40
12 @ 40

* Leg Press Machine, plate weight only
12 @ 180
10 @ 360
10 @ 450
8 @ 540
8 @ 630
8 @ 680
8 @ 700
8 @ 680
8 @ 630

* Close Grip Bench Press
10 @ 135
10 @ 155
8 @ 175
8 @ 195
8 @ 195
8 @ 195
8 @ 185

Cybex Lower Back Machine
20@140
20@170
15@200
12@200
12@200
I think I’ll go back to the good mornings next time around now that my hamstrings are happier.

* Stretch

* Pullups
3,3

Workout Totaled 2 hours and 40 minutes

Weighed in at 237 lbs after the workout.

Excellent workout today, legs felt really strong, especially after running 5 miles yesterday, after running this morning as my cardio.

[wedjim]

Big numbers on the squats and leg press, all good stuff!

[BigMech]

3/7/2012 – Day 4 of my 4 day split

Got to the Gym at 6:05am.

Stretch

Cardio
32 minutes on the step mill

Seated Dumbbell Shoulder Press
10@40
10@50
8@60
8@65
8@65
8@65
7@65
8@60
8@60

Upright Barbell Rows
10@65
8@85
8@105
8@115
8@125
8@125
8@115
8@115
8@105

Standing Side Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@30
8@30

Standing Front Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@30
8@30

Rear Deltoid Machine
10@100
8@120
8@140
8@160
8@160
8@140
8@140

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

Lifefitness Ab Crunch Machine
25@110
25@130
20@150
15@160
15@170

Barbell Shoulder Shrugs
10@225
8@315
8@405
8@455
8@485
7@505
8@485
8@485
8@455
Started using the straps at 405, belt at 485. Got 6 at 315 before I had to re-grip. I’m going to keep doing 315 without the straps till I can hold it for all 8.

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
12@bar
10@65
8@85
8@105
8@115
8@105
8@105
8@95
8@95

Stretched

Pullups
4 , 3, 3

Workout Totaled 2 hours and 30 minutes.

Weighed in at 236 after the workout.

Felt awesome to pull the 505 on the shrugs today!

[BigMech]

3/8/2012 – Run During Lunch

Ran 5.15 miles in 46:26. A little slower than our pace on Monday, but still respectable. It was a beautiful day out today. 65 degrees and sunny. Logan airport recorded a new high of 68 today!

9:00 miles on the nose. We had a new guy join us today, and he started out really fast, so I was shot towards the end of the run. Usually we start out slower and speed up as we go.