BigMech - Lighter, Faster, Stronger!

[BigMech]

3/9/2012 – Day 1 of my 4 day split

Got to the Gym at 6:05am. Back down to 40 degrees this morning, but it should be in the 50’s all next week, which will be awesome! I find it much easier to get up early when I know it’s not freezing cold outside

Stretch

Cardio
37 minutes on the step mill.

Wide grip cable pull downs
10@120
8@140
8@160
8@180
8@190
7@190
8@180
8@180
8@170
8@170

Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@100
8@90
8@90
8@90

Narrow, Prone grip Pulldowns
10@120
8@140
8@160
8@180
8@190
8@180
8@180
8@170
8@170

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 18 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@280
8@275

Lifefitness Ab Crunch Machine
25@130
20@150
20@170
15@180
12@190

Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@30
8@30
8@25
8@25

Bent Over Barbell Rows
8@135
8@155
8@175
8@195
8@205
8@195
8@195
8@185

Stretched

Pullups
4,3

Workout Totaled 2 hours and 25 minutes.

Weighed in at 237.

It was a Greek wedding up in here today!!!

Made weight gains and/or rep gains on every exercise. I started out a little slow on the cardio, but ramped it up, and banged out an awesome lifting session. I left the gym with a monster pump!

[BigMech]

3/10/2012 – Run At Home

Ran 4.75 miles in 46:06. Not a blistering pace, but a good run overall. I really miss that 65 degree weather from Thursday. It was 28 degress when I left the house at 6:00am. I will hit the gym later today for some lifting.

[BigMech]

3/10/2012 – Day 2 of my 4 day split

Got to the Gym at 10:00am. Ran early this morning, and then went and got a haircut with my son, so the workout was moved a little later.

* Stretch

* Cardio
10 minutes on the stair master to warm up.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 225
7 @ 225
8 @ 215
8 @ 215
8 @ 210
8 @ 205

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 @ 80
8 @ 75
8 @ 75
8 @ 70
8 @ 70

Dead Lifts
12@bar
10@135
8@185
8@195
8@205
I’m trying these out, but I don’t think I’m built for them, they just feel awkward. I may just be too damn tall to do normal deadlifts. We have a diamond bar at the gym, maybe I should give that a try.

Straight Leg Dead Lifts
8@205
8@225
8@245
8@255
8@265
8@275

* Incline Dumbbell Chest Flys
12@20
12@25
10@30
10@35
8@40
8@45
8@50
8@45

Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 75lbs
200ft @ 85lbs
200ft @ 85lbs
200ft @ 85lbs

* Chest Dips
10 - assisted
8 – unassisted
8 – unassisted
7 – unassisted
8 - assisted
8 - assisted

* Pushups
15,15,15,15,15

* Stretch

Workout Totaled 2 hours.

Weighed in at 238lbs after the workout.

Awesome workout today. 225 on the bench for 8, I had never gotten more than 5 before! Unassisted chest dips, more pushups, chest flys felt good.

[BigMech]

3/12/2012 – Day 3 of my 4 day split

Got to the Gym at 6:00am. Big Daddy is in a bad mood today...

* Stretch

* Cardio
27 minutes on the ellipse machine.

* Cable Tricep Push Downs
Tried a vbar this time, I think I like it better than the straight bar.
10 @ 55
10 @ 65
10 @ 75
8 @ 80
8 @ 85
8 @ 90
8 @ 85
8 @ 85
8 @ 85

Barbell Squats
12@bar
10@135
10@205
10@255
8@275
8@295
8@315
8@325
8@335
8@335
8@335
8@335

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

*Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 25
12 @ 45
10 @ 55
8 @ 60
8 @ 60
8 @ 60
8 @ 60
8 @ 60
I’ve never tried this machine before, it seems to isolate the hamstring better than the standing machine I was using before.

Calf Raises, Standing machine, single leg
12 @ 80
12 @ 100
12 @ 120
10 @ 140
10 @ 160
8 @ 180
8 @ 180
8 @ 180

* Hammer Strength Shin Curls, one leg at a time
12 @ 50
12 @ 50
12 @ 50
12 @ 50
12 @ 50
12 @ 50

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

* Leg Press Machine, plate weight only
12 @ 200
10 @ 380
10 @ 470
8 @ 560
8 @ 610
8 @ 660
8 @ 710
8 @ 710

Barbell Good Mornings
12@bar
10@95
10@115
10@135
8@155
8@165
8@165

* Stretch

* Pullups
4,4,2

Workout Totaled 2 hours and 30 minutes

Weighed in at 240 lbs after the workout. I has a bloat this morning I guess, must have eaten too many carbs yesterday.

[BigMech]

3/12/2012 – Run During Lunch

Ran 5.15 miles in 46:40. Not our best time, but not too shabby. 9:04 miles.

Another beautiful day out there, low 60’s, sunny, and just a slight breeze. Much nicer than that 28 degree run on Sat. I ordered some light clothes for running, hopefully they will show up soon.

[BigMech]

3/13/2012 – Day 4 of my 4 day split

Got to the Gym at 6:10am.

Stretch

Cardio
1 mile warm-up running on the track – 8:36 mile. Ugh, legs felt like lead today after leg day, and running 5 miles at lunch...
28 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
45 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
10@65
8@85
8@105
8@115
8@115
8@115
8@115
8@105

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

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

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

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

Barbell Shoulder Shrugs
10@225
10@315
8@405
8@455
8@495
8@515
8@495
8@495
8@475
Started using the straps at 405, belt at 495. Got 6 at 315 before I had to re-grip. Went for another 4 after the re-grip.

I had to try 3 times to get the 515 from the rack up to where I can shrug it. On the rack, it sits about 2 inches above my knee. I can’t even imagine picking that much up from the ground.

Lifefitness Ab Crunch Machine
20@140
20@160
15@180
15@190

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

Stretched

Pullups
4, 3, 2

Workout Totaled 2 hours and 20 minutes.

Weighed in at 237 after the workout.

I felt very blah going into the gym today, but feel much better know. It’s amazing what the iron and a good pump can do for your mood and energy levels!

[BigMech]

3/14/2012 – Day 1 of my 4 day split

Got to the Gym at 5:50am.

Stretch

Cardio
37 minutes on the step mill.

Wide grip cable pull downs
10@120
8@140
8@160
8@190
8@190
8@200
8@190
8@180
8@180

Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@100
8@100
8@90
8@90
8@90

Narrow, Prone grip Pulldowns
10@120
8@140
8@160
8@180
8@200
8@190
8@190
8@180
8@180

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@135
8@180
8@225
8@250
8@275
8@285
8@275
8@275
8@260
8@250

Lifefitness Ab Crunch Machine
20@150
20@170
15@190
12@200
12@200

Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
6@35
7@30
8@25
8@25
I thought I could get 8 at 35, but I was wrong, still a good set though.

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

Stretched

Pullups
3,2

Workout Totaled 2 hours and 35 minutes.

Weighed in at 235.

Another great back and bicep day. Awesome pump at the end of the workout, veins popping out all the place on my shoulders, arms, and forearms!

[BigMech]

3/15/2012 – Run During Lunch

Ran 5.15 miles in 47:56. We took it a bit easier today, but still a decent pace. 9:18 miles. 41 degrees out, and I didn’t have my gloves today because it was supposed to be warmer. Even after running for 5 miles, my hands were still numb when we got back!

[BigMech]

3/16/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am. Meeting at church ran late last night, was hard to drag myself out of bed this morning!!!

* Stretch

* Cardio
38 minutes on the ellipse machine.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 225
7 @ 225
8 @ 215
8 @ 215
8 @ 215
8 @ 205

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 @ 80
8 @ 75
8 @ 75
8 @ 75
8 @ 70

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

Straight Leg Dead Lifts
8@245
8@265
8@265
8@265
8@265
8@245

* Incline Dumbbell Chest Flys
10@25
10@35
8@40
8@45
8@50
8@50
8@50
8@45

* Chest Dips
10 - assisted
8 – unassisted
6 – unassisted
My shoulder started to bug me during the 3rd set, do I bailed on these for today.

Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 75lbs
200ft @ 85lbs
200ft @ 85lbs
200ft @ 85lbs
200ft @ 85lbs

* Pushups
15,15,15,15,15

* Stretch

* Pullups
4,3

Workout Totaled 2 hours 40 mins.

Weighed in at 238lbs after the workout.

Good work out today. Not sure what was up with the shoulder bugging my during the dips, didn’t have any pain during any of the other exercises, including the pushups afterwards. Maybe I just had a funny grip on the bar or something, but didn’t want to push it.

I’m going to finish out this 4 day cycle and then do a deload cycle starting on my next day 1.

[BigMech]

3/17/2012 – Day 3 of my 4 day split

Got to the Gym at 7:00am. Wife and I went out on a date last night, so I slept in a little later than usual. Big steak dinner should provide plenty of fuel for the muscles!

* Stretch

* Cardio
1 mile warm-up running on the track – 8:21 mile.
28 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
45 minutes total cardio

* Cable Tricep Push Downs
Tried another vbar that had an offset pivot point, much easier on the wrists. I’m sticking with this one.
10 @ 55
10 @ 65
8 @ 75
8 @ 85
8 @ 90
8 @ 85
8 @ 85
8 @ 85
8 @ 85

Barbell Squats
12@bar
10@135
10@205
10@255
8@275
8@295
8@315
8@335
8@335
8@335
8@335
8@335

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

*Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 35
10 @ 50
8 @ 60
8 @ 65
8 @ 70
8 @ 65
8 @ 65
8 @ 65
8 @ 65

Calf Raises, Standing machine, single leg
12 @ 80
12 @ 120
10 @ 140
10 @ 160
8 @ 180
8 @ 180
8 @ 180
8 @ 180

* Hammer Strength Shin Curls, one leg at a time
12 @ 50
12 @ 50
12 @ 50
12 @ 50
12 @ 50
12 @ 50

* Leg Press Machine, plate weight only
12 @ 180
10 @ 380
10 @ 470
8 @ 560
8 @ 610
8 @ 660
8 @ 710
8 @ 730
8 @ 710
8 @ 710

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

Barbell Good Mornings
12@bar
10@115
10@135
10@155
8@175
8@175
8@185
8@175

* Stretch

* Pullups
4,3

Workout Totaled 2 hours and 40 minutes

Weighed in at 236 lbs after the workout. Surprised it wasn’t higher after the dinner out last night.

Great workout this morning. I’m glad I slept a little longer, I think I need the rest. I felt strong across all the exercises today, and had plenty of energy. My shoulder didn’t bother me at all, even on the narrow grip bench, so hopefully I just did something funny to it yesterday.

[BigMech]

3/19/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15am.

Stretch

Cardio
25 minutes on the step mill, running at lunch today, so I kept it short.

Seated Dumbbell Shoulder Press
10@40
10@50
8@65
8@65
8@65
8@65
8@65
8@65
Some was hogging the only set of 60lb dumbbells, which forced me to use the 65’s, which I put up for 6 sets of 8, never managed that before!

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

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

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@160
8@140

Barbell Shoulder Shrugs
12@225
10@315
8@405
8@455
8@475
8@495
8@515
8@515
8@495
8@495
Started using the straps at 405, belt at 475.

Lifefitness Ab Crunch Machine
20@150
20@170
15@190
12@205
12@205

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

Stretched

Pullups
3, 3, 2

Workout Totaled 2 hours and 30 minutes.

Weighed in at 238 after the workout.

Good workout today. Made some gains on weights and reps. I’m going to start a de-load cycle tomorrow. I haven’t done one since the end of November, and I think I could use a little break.

[BigMech]

3/19/2012 – Run During Lunch

Ran 5.15 miles in 46:38. What an awesome day outside. Picked the pace back up a little, not quite my best, but not too shabby. 9:03 miles.

My running buddy hit his stride in the last mile, and finished about 50 seconds before I did. I just didn’t have the gas to keep up.

[BigMech]

3/14/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am. First day of my de-load cycle.

Stretch

Cardio
1 mile warm-up running on the track – 8:05 mile. Getting back down towards 8:00 again.
31 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
15@100
12@110
12@110
12@110
12@110
12@110

Narrow grip barbell curls
15@40
12@50
12@50
12@50
12@50
12@50

Narrow, Prone grip Pulldowns
15@100
12@110
12@110
12@110
12@110
12@110
12@110

* Core Work
Decline Bench Sit-ups – 4 sets of 40 with 25lb plate
Decline Bench Russian Twists – 6 sets of 20 with 25lb plate

Hammer Strength ISO Row, Single Arm, Plate Weight Only
15@90
12@115
12@115
12@115
12@115
12@115

Incline bench dumbbell curls (bodyhard curls)
12@15
12@20
12@20
12@20
12@15
12@15

Lifefitness Ab Crunch Machine
25@100
25@100
25@100
25@100

Bent Over Barbell Rows
12@95
12@105
12@105
12@105
12@105
12@105

Cardio
10 minutes on rowing machine

Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 236.

Good first day on the deload. Hard not to lift heavy, but I need the break.

[BigMech]

3/21/2012 – Run During Lunch

Ran 5.15 miles in 46:40. A good run overall. The weather this week is just amazing. 75 degrees, sunny, with a light breeze, perfect weather for a run. 9:03 miles, only 2 seconds slower overall than Monday’s run, so at least I’m consistent! We had a another guy join us today for the run, so we were talking more than usual, otherwise I think we would have been faster! That’s my story at least, and I’m sticking to it

We are doing the 5 again on Friday, and then I’m running a 5K race this weekend with the wife. With the run at the gym on Tuesday, I will log over 22 miles this week.

[BigMech]

3/22/2012 – Day 2 of my 4 day split

Got to the Gym at 6:05am. Day 2 of my deload cycle.

* Stretch

* Cardio
42 minutes on the step mill.

* Barbell Bench Press
15 @ bar
15 @ 115
12 @ 135
12 @ 145
12 @ 145
12 @ 135
12 @ 135

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

* Incline Dumbbell Press
15 @ 35
12 @ 40
12 @ 45
12 @ 45
12 @ 45
12 @ 45

Dead Lifts
15@bar
12@95
12@115
12@115
12@115

Straight Leg Dead Lifts
12@115
12@135
12@145
12@145

* Incline Dumbbell Chest Flys
15@15
15@20
12@25
12@25
12@25
12@25

* Chest Dips
6*12 – Assisted

* Pushups
6 * 12

Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 65lbs
200ft @ 65lbs
200ft @ 65lbs
200ft @ 65lbs
200ft @ 65lbs
200ft @ 65lbs

* Cardio
10 minutes on the rowing machine

* Stretch

Workout Totaled 2 hours 20 mins.

Weighed in at 234lbs after the workout.

[BigMech]

3/23/2012 – Day 3 of my 4 day split

Got to the Gym at 6:00am. Day 3 of my deload, one more to go after this.

* Stretch

* Cardio
25 minutes on the ellipse machine

* Cable Tricep Push Downs
15 @ 40
12 @ 45
12 @ 45
12 @ 45
12 @ 45
12 @ 45

* Barbell Squats
15@bar
12@135
12@155
12@175
12@175
12@175
12@175

* Core Work
Decline Bench Sit-ups – 4 sets of 40 with 25lb plate
Decline Bench Russian Twists – 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 35
12 @ 35
12 @ 35
12 @ 35
12 @ 35
12 @ 35

* Calf Raises, Standing machine, single leg
15 @ 60
12 @ 80
12 @ 80
12 @ 80
12 @ 80
12 @ 80

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

* Leg Press Machine, plate weight only
15 @ 200
12 @ 290
12 @ 290
12 @ 290
12 @ 290
12 @ 290

* Close Grip Bench Press
15 @ 95
12 @ 105
12 @ 105
12 @ 105
12 @ 105
12 @ 105

* Barbell Good Mornings
15@bar
12@95
12@95
12@95
12@95
12@95

* Stretch

Workout Totaled 1 hours and 50 minutes

Weighed in at 236 after the workout.

[BigMech]

3/23/2012 – Run During Lunch

Ran 5.15 miles in 45:55. Awesome run and new best time for this loop! Weather was awesome again, but dofus me left the new running shorts I bought yesterday in the dryer, so I had to run in 75+ degree weather in long workout pants At least there was a cool breeze the whole time.

8:55 miles!!!! Back to improving my speed.

Looking forward to the 5K with my wife on Sunday.

[BigMech]

3/24/2012 – Day 4 of my 4 day split

Got to the Gym at 6:05am. Last day of the deload

Stretch

Cardio
37 minutes on the step mill.

Seated Dumbbell Shoulder Press
15@30
12@35
12@35
12@35
12@35
12@35

Upright Barbell Rows
15@bar
12@55
12@65
12@65
12@55
12@55

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

Standing Side Dumbbell Raises
15@15
12@20
12@20
12@20

Standing Front Dumbbell Raises
15@15
12@20
12@20
12@20

Rear Deltoid Machine
15@80
12@90
12@90
12@90

Barbell Shoulder Shrugs
15@135
12@225
12@275
12@275
12@225
12@225

Cable Crunches
25@65
25@65
25@65
25@65

Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
15@bar
12@55
12@55
12@55
12@55
12@55

* Cardio
10 minutes on the rowing machine

Stretched


Workout Totaled 2 hours.

Weighed in at 232 after the workout. That is a new low for me! I’m shooting for 230 at my official morning weigh in, which was 235 this morning.

And that’s the end of the deload folks, back to my normal weights/reps on Monday. I’ve had several regulars at the gym ask if I was ok because I was lifting so light

[BigMech]

3/25/2012 – Run with Heart 5K race

I ran the race in 27:37 and my wife ran it in 27:53. We ran most of it together, but at the end of the race she told me to take off, so kicked it up for the last ¼ mile or so. 8:54 per mile for me, 8:59 miles for my wife. Usually my wife runs 10 minute miles when she runs, so I am proud of her for pushing it much faster this race. It felt great to be passing people that looked much younger and fitter than I do

23 miles running logged this week. That is my highest week ever.

[BigMech]

3/26/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am. Deload is over, back to the good stuff.

* Stretch

* Cardio
26 minutes on the ellipse machine, running at lunch today.

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
8@190
8@190
8@180
8@180

* Narrow grip barbell curls
8@60
8@70
8@80
8@90
8@100
8@100
8@100
8@90
8@90

* Narrow, Prone grip Pulldowns
10@120
10@140
8@160
8@180
8@190
8@190
8@180
8@180
8@180

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
8@135
8@180
8@225
8@250
8@275
8@275
8@275
8@250

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@30
7@30
8@25
8@25

* Lifefitness Ab Crunch Machine
20@150
15@170
15@190
12@205
12@205


* Bent Over Barbell Rows
10@135
8@155
8@175
8@195
8@205
7@205
8@195
7@195
8@185

* Stretched

* Pullups
3,2,2,1

Workout Totaled 2 hours and 25 minutes.

Weighed in at 236.

Good workout today, nice to be back to the heavy stuff!

[BigMech]

3/27/2012 – Day 2 of my 4 day split

Got to the Gym at 6:30am. Took the day off from work to go to my son’s birthday party this afternoon, so I slept in an extra 30 minutes!

* Stretch

* Cardio
37 minutes on the step mill.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 225
8 @ 225
8 @ 220
8 @ 215
7 @ 215
8 @ 205

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

* Incline Dumbbell Press
10 @ 50
8 @ 60
8 @ 70
0 @ 80
8 @ 75
8 @ 70
8 @ 70
8 @ 70
8 @ 70
8 @ 70
The 80’s just wouldn’t go up today, and the 75’s were a struggle, so I dropped back to the 70’s and finished out my working sets. I guess the barbell bench took a lot out of me today.

Dead Lifts
15@bar
10@135
8@185
8@205
8@205
8@215
8@225
8@235
8@235
8@235
8@235
Went with all regular deadlifts today. I’m going to work these till I get the weight up to where my SLDL’s are.

* Incline Dumbbell Chest Flys
10@25
8@35
8@40
8@45
8@45
8@45
8@45

* Chest Dips
6*10 – Assisted

* Pushups
15,15,15,15,12,12

* Farmers Walk, dumbbell in each had, weight per dumbbell
200ft @ 75lbs
200ft @ 85lbs
175ft @ 85lbs
200ft @ 80lbs
200ft @ 80lbs
200ft @ 80lbs
200ft @ 80lbs

* Stretch

Workout Totaled 2 hours 45 mins.

Weighed in at 233lbs after the workout.

Awesome workout today, even with the miss on the incline presses. Great pump after the workout. My biceps and lats are sore from yesterdays workout, but that is how I like it!

[BigMech]

3/29/2012 – Day 3 of my 4 day split

Got to the Gym at 5:00am. Early meeting at work today.

* Stretch

* Cardio
26 minutes on the ellipse machine

* Cable Tricep Push Downs
12 @ 55
10 @ 65
8 @ 75
8 @ 85
8 @ 90
8 @ 95
8 @ 95
8 @ 90
8 @ 90

* Barbell Squats
15@nothing
12@bar
12@bar
10@95
8@115
8@135
8@155
8@165
8@175
8@165
8@165
8@165
10@95
Wow the squats were humbling using the technique I found on the web (Rippetoe). My stance was much too narrow, I wasn’t pointing my toes out enough, and I wasn’t going anywhere deep enough. I also moved the bar lower on down on my back. I always blamed not going super deep on being so friggin’ tall, but it was just bad form. Today I was going several inches below parallel, and I can already tell my legs are going to be sore as hell. So with correct form, I’m doing about 60% of the weight I thought I could squat.

* Core Work
Decline Bench Sit-ups – 4 sets of 40 with 25lb plate
Decline Bench Russian Twists – 6 sets of 20 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 35
8 @ 45
8 @ 55
8 @ 65
8 @ 65
8 @ 60
8 @ 60

* Leg Press Machine, plate weight only
12 @ 90
10 @ 180
8 @ 270
8 @ 320
8 @ 370
8 @ 370
8 @ 370
I also used the same stance here as I did on the squats and went much deeper than usual. About 50% of the weight I was doing before.

* Calf Extensions on Leg Press Machine
15 @ 180
15 @ 270
15 @ 320
12 @ 370
12 @ 370
12 @ 370

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

* Lower Back Extensions
15
15
15 + 10lbs
15 + 25lbs
15 + 35lbs
15 + 35lbs

* Stretch

Workout Totaled 2 hours and 55 minutes

Weighed in at 235 after the workout.

[BigMech]

3/30/2012 – Day 4 of my 4 day split

Got to the Gym at 5:00am. Early again, one more day of training at work that starts at 8:30.

Stretch

Cardio
1 mile warm-up running on the track – 8:23 mile. Getting back down towards 8:00 again.
21 minutes alternating punching the heavy bag, and running laps on the track
30 minutes on the step mill.

Seated Dumbbell Shoulder Press
10@40
10@50
10@60
9@65
9@65
8@65
8@65
7@65

Upright Barbell Rows
10@65
10@95
8@115
8@125
8@125
8@125
8@115
8@115

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

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

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

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

Barbell Shoulder Shrugs
10@225
10@315
8@405
8@455
8@505
8@525
8@515
8@505
8@455
Starting using the belt at 505.

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

Stretched

Workout Totaled 2 hours and 5 minutes.

Weighed in at 233 after the workout.

Good first week back to the heavy weights. I started pushing for more reps on the overhead dumbbell press since I can’t get the 70’s up. Good day on the shrugs too. I did a fewer sets than normal, but that was because I had to keep the workout to about 2 hours. My legs are good and sore from squatting yesterday!

[wedjim]

Wow man, gettin' er' done in here! Good stuff!

[BigMech]

3/31/2012 – Day 1 of my 4 day split

Got to the Gym at 6:50am. Wow, the DOMS from the squatting on Thursday are really kicking in now. My legs and butt haven’t been this sore in a long time!

* Stretch

* Cardio
32 minutes on the step mill. Took a while for my legs to loosen up due to the DOMS, but they feel much better now.

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
8@190
8@190
8@180
8@180

* Narrow grip barbell curls
10@60
8@70
8@80
8@90
8@100
7@100
8@90
8@90
8@90

* Narrow, Prone grip Pulldowns
10@120
10@140
8@160
8@180
8@190
8@190
8@190
8@180
8@180

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 15 with 45lb plate

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

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@35
8@30
8@30
8@30

* Lifefitness Ab Crunch Machine
20@150
15@170
15@190
12@205
12@205

* Bent Over Barbell Rows
10@135
8@155
8@175
8@185
8@195
8@205
8@195
8@185

* Stretched

* Pullups
3,3,2

Workout Totaled 2 hours and 40 minutes.

Weighed in at 231. New low, which means I’m making progress towards my new goal!

Good workout today. I’m not used to being this sore, so it’s put a little cramp in the workout, but still strong overall.

[BigMech]

4/2/2012 – Day 2 of my 4 day split

Got to the Gym at 6:30am. Got up 30 minutes late. Too much partying this weekend for my wife’s 40th birthday. We stayed out till almost 2:00am on Sat. I haven’t been up that late in years!!!!

* Stretch

* Cardio
18 minutes on the step mill, plan to run at lunch today.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 215
7 @ 225
8 @ 215
8 @ 205
8 @ 205
Just didn’t have it on bench press today, low on energy. Probably from not getting enough sleep over the weekend. I took it a little easier the rest of the workout.

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

* Incline Dumbbell Press
12 @ 40
10 @ 50
10 @ 60
9 @ 65
8 @ 70
8 @ 70
8 @ 70
8 @ 70

Dead Lifts
15@bar
10@135
10@155
8@175
8@185
8@195
8@195
8@195
8@195

* Incline Dumbbell Chest Flys
10@25
10@30
10@35
10@40
8@45
8@45
8@45
8@45

* Chest Dips
6*10 – Assisted

* Pushups
6*12

* Stretch

Workout Totaled 2 hours.

Weighed in at 238lbs after the workout. Holy crap is that a massive bloat from Saturday morning. The parties this weekend really threw off the diet I guess. Most of it has to be water though, no way I could gain 7 lbs in 2 days..

[BigMech]

4/3/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am. Got to bed earlier last night, but was still tough getting up this morning.

* Stretch

* Cardio
26 minutes on the ellipse machine

* Cable Tricep Push Downs
12 @ 55
10 @ 65
8 @ 75
8 @ 80
8 @ 85
8 @ 90
8 @ 95
8 @ 95
8 @ 95

* Barbell Squats
15@nothing
12@bar
10@95
8@115
8@135
8@155
8@165
8@175
8@185
8@185
8@175
8@165
8@135

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 25lb plate
Decline Bench Russian Twists – 6 sets of 15 with 25lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 35
8 @ 55
8 @ 65
8 @ 65
8 @ 65
8 @ 65
8 @ 65
8 @ 60

* Calf Extensions on seated incline machine
12 @ 260
12 @ 300
12 @ 340
12 @ 380
12 @ 400
12 @ 400
12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
7 @ 205
8 @ 195
8 @ 185

* Leg Press Machine, plate weight only
12 @ 90
10 @ 180
8 @ 270
8 @ 320
8 @ 340
8 @ 360
8 @ 380
8 @ 400
8 @ 400

* Lower Back Extensions
10 + 25lbs
10 + 25lbs
10 + 25lbs
10 + 25lbs
10 + 25lbs
10 + 25lbs

* Stretch

Workout Totaled 2 hours and 20 minutes

Weighed in at 240 after the workout. The bloat continues....

Good leg workout. Squats with the new form continue to be brutal, but they are working. My legs were still sore from last time when I started lifting this morning.

[BigMech]

4/4/2012 – Day 4 of my 4 day split

Got to the Gym at 6:00am. I think I have finally caught up on sleep, either that or I finally kicked whatever has been dogging me. I felt much better this morning.

Stretch

* Cardio
1 mile warm-up running on the track – 8:30 mile. Sore legs don’t make for fast running
30 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
45 minutes total cardio

* Seated Dumbbell Shoulder Press
12@40
10@50
10@60
9@65
9@65
8@65
8@65
8@65

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

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

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

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

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

* Cable Crunches
20@75
20@80
20@85
20@90
20@95

* Barbell Shoulder Shrugs
12@225
12@315
10@405
8@455
8@475
8@495
8@515
8@495
8@475
10@315
Straps at 315, Belt at 475.

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

Stretched

Workout Totaled 2 hours and 45 minutes.

Weighed in at 237 after the workout. Bloat is finally going away, I must have eaten way too many carbs this weekend at my wife’s various birthday parties.

Awesome workout today, felt great. Left the gym with an awesome pump and tons of energy!

I started adding a casein protein shake at night after reading some studies about fast and slow absorbing protein. Seems like the casein at night should help with muscle recovery and growth during sleep. Also, it fills me up, so I’m not tempted to snack at night. Made it with water the first night, tried it with almond/coconut milk last night, which was tasty, but super thick. Might have to try half water, half milk.

[BigMech]

4/5/2012 – Day 1 of my 4 day split

Got to the Gym at 6:10am. Running got blown out on Monday and Tuesday because of work, so I’m hitting them gym every morning this week to make up for it.

* Stretch

* Cardio
26 minutes on the ellipse machine. Plan is to run at lunch, I’m hoping I don’t get stuck on another support call with a customer at work!

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
8@190
8@190
8@190
8@180

* Shoulder width grip ez-bar curls
10@60
8@70
8@80
8@90
8@90
7@90
8@80
8@80

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

* 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
8@135
8@180
8@180
8@180
8@180
8@180
8@180
My right elbow was sore after day 1 last time, so I backed off the weight on these some. We will see if it gets sore again.

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@35
7@35
8@30
8@30
8@30

* Lifefitness Ab Crunch Machine
20@110
20@110
20@110
20@110
20@110

* Bent Over Barbell Rows
10@135
8@155
8@175
8@185
8@195
8@205
8@195
8@195
10@135

* Stretched

* Pullups
3,3,2

Workout Totaled 2 hours and 25 minutes.

Weighed in at 235. Bloat is still fading, which is good.

[BigMech]

4/5/2012 – Run During Lunch

Ran 5.15 miles in 47:30. We kicked butt for the first 2 miles, second mile was an 8:36, but I ran out of steam when we hit the hills in the 4th mile. 9:13 miles, not too far off our normal pace. It’s been almost 2 weeks since I’ve run that far. I think I will try to get out for a run this weekend.