Good job sticking with your routine and just doing work, Terrence.
It's how real progress is made.

Thread: The TMan Chronicles: 1.0

10262012, 03:13 PM #91
 Join Date: Feb 2008
 Location: United States
 Posts: 80,032
 Rep Power: 1501984
No brain, no gain.
You can't outtrain bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessivecompulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."Alan Aragon
Ironwill Gym:
http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

10272012, 03:59 PM #92

10282012, 05:15 AM #93
 Join Date: Apr 2009
 Location: isle of Wight, United Kingdom (Great Britain)
 Age: 55
 Posts: 2,384
 Rep Power: 4718
Hi terman
Browsing some of the logs and love the way you log the 2 sessions side by side. makes easy to see improvements.
Im starting a 2nd round of a 9 week tri phase programme on Monday and intend to do the same thing on my log.
keep up the hard work
respect
jonMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain

10282012, 08:47 AM #94
 Join Date: Feb 2008
 Location: United States
 Posts: 80,032
 Rep Power: 1501984
No brain, no gain.
You can't outtrain bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessivecompulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."Alan Aragon
Ironwill Gym:
http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733


10282012, 11:33 AM #95
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Hey Jon, nice to meet you. Logging them side by side is something I started doing a few months back and I find it helpful when looking back to see where progress is being made and to help determine if any small adjustments may be necessary.
Thanks for stopping by.
I was holding off on doing it for a while myself but I decided to give it a try and see how it goes for a few months. I noticed over the past few weeks that I was slowly starting to transition to a higher rep range on many exercises anyway so I decided adding a couple more reps wouldn't be too big of a change for me. One of the most important lessons I learned from you is that consistency is the vehicle that drives progress so I was also being careful not to throw the baby out with the bath water.Last edited by terman1; 10282012 at 11:41 AM.

10292012, 01:48 PM #96
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Monday, October 29th, 2012
Push Workout 1
Last Session vs. This Session
Standing Barbell Press
50 x 10  50 x 10
60 x 10  60 x 10
100 x 10  100 x 10
100 x 9  100 x 9
100 x 6  100 x 7
80 x 6  100 x 5
Incline Shoulder Press
60 x 8  60 x 10
60 x 8  70 x 10
120 x 8  130 x 10
120 x 8  130 x 7
120 x 8  115 x 10
90 x 8  115 x 7
Barbell Lunge
60 x 8  60 x 8
90 x 8  80 x 8
140 x 6  120 x 8
120 x 6  120 x 8
120 x 6  120 x 7
100 x 7  120 x 6
Leg Press
270 x 8  270 x 10
380 x 8  380 x 10
460 x 8  520 x 10
520 x 8  520 x 10
520 x 8  520 x 10
460 x 8  520 x 8
Weighted Crunch
30 x 10  40 x 10
30 x 10  40 x 10
60 x 10  70 x 10
60 x 10  70 x 10
60 x 10  70 x 10
40 x 10  70 x 6
Upright Row
30 x 10
40 x 10
60 x 10
60 x 10
60 x 10
60 x 10
____________________________
I made a slight change today by replacing my backoff sets with a 4th straight work set using my regular working weights and results were better then expected. Also, I swapped a chest exercise with a shoulder exercise from my other push day and today inadvertently turned itself into a legs/shoulders day. Interestingly enough, my other push day now looks more like a chest/tris/squats day since moving my chest exercises over to that day. It's not much different then what I was doing and it does seem a little more organized. Perhaps I'll just run with it for a while and see how it goes.
I started the day off with the Barbell Lunge and reps were gained on all sets. They are beginning to feel a little more natural however I’m still working hard to perfect my balance on these and at times my footing still feels slightly off. Since reps are slowly increasing for me it appears that things are at least moving in the right direction. I also need to learn to work on being more conscientious about my range during the exercise since I found it is very easy to start getting a little shallow on the later sets.
Standing Barbell Press was next and a rep was gained on my third set and I was also able to work in five more good reps on the fourth set with the increased weight. These seem to be moving in the right direction for me right now so no major changes are needed.
Next I moved over to the Leg Press and worked through a tough session on these today. I replaced my third set of 460 with my regular working weight of 520 and also replaced my backoff set with a fourth working set of the same weight. I had a goal of 10 reps across and just missed by two reps on top. This amounted to a good increase in volume and was the first time I can recall just needing to sit there and not move for a few moments before being able to get up and walk away. I’m certain I’ll be feeling these in the morning.
Incline Shoulder Press came next and I had a goal of 4 x 10 on my working sets. On my first set I just got my reps but on the second set I came up three short and had to work hard for the seven. I realized at that time that I started a little high so I took 15 pounds off the bar and managed a 10 & 7 on the last two sets. Next time I will basically split the difference by taking 10 pounds off and see if working all four sets with 120 will get me closer to my desired rep range across all sets.
I gave my shoulders a quick break for a moment by working in some Weighted Crunches. I bumped my weights a little made it through my first three sets with little issue. I added a fourth set and was able to manage six good reps. I’ll keep the same weights next week and see if I can pick up those last four reps.
In keeping with today’s theme, I added one final shoulder exercise to my day, Upright Rows. I haven’t done them for a while so I looked back at my journal and after doing a quick estimate I decided to try 60 pounds as a working weight. This ended up being surprisingly accurate because I was just got through all four sets. I am going to keep the weight the same next week and see if I can get 12 reps across on these before bumping the weight.
That’s it for today’s workout and I’m glad things went so well for me today. I feel like a good amount of work has been done here and already looking forward to my next workout. I’ll rest up tomorrow and, weather permitting, try to make it in for my Wednesday workout. It will be a push workout which includes Romanians, Leg Curls, Lat Pulldown, CloseGrip Lat Pulldown and Preacher Curls.
Also, for those of you who are in the hurricane affected areas I pray for the safety of you and your families. We are currently anticipating getting hit by the hurricane from the coast as well as another large storm which is intercepting it close to where we live from the West so we’re just trying our best to prepare for everything right now.Last edited by terman1; 10292012 at 02:18 PM.

11012012, 09:51 AM #97
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
October 31st, 2012
Last Session vs. This Session
Lat Pulldown
160 x 10  100 x 8
220 x 10  150 x 8
290 x 9  290 x 8
290 x 7  290 x 8
290 x 6  290 x 7
250 x 7  290 x 5
Barbell Row
100 x 10  100 x 8
150 x 10  140 x 8
190 x 10  190 x 8
190 x 9  190 x 8
190 x 7  190 x 8
160 x 9  190 x 8
CloseGrip Lat Pulldown
80 x 10  70 x 8
120 x 10  80 x 8
150 x 10  150 x 8
150 x 9  150 x 8
150 x 8  150 x 8
130 x 9  150 x 7
Romanians
110 x 8  100 x 8
150 x 8  120 x 8
200 x 8  210 x 8
200 x 8  210 x 6
200 x 8  210 x 6
160 x 8  210 x 5
Preacher Curls
30 x 10  30 x 8
30 x 10  40 x 8
55 x 10  60 x 8
55 x 10  60 x 8
55 x 8  60 x 8
45 x 10  60 x 5
Leg Curl
30 x 10  30 x 8
50 x 10  40 x 8
80 x 8  70 x 8
70 x 8  70 x 8
70 x 7  70 x 8
50 x 10  70 x 5
____________________________
After a few minor adjustments, this became one of the better pull workouts I’ve had for a while in terms of progress and overall work being done. I decided that trying to do four sets of ten reps using maximum working weights just wasn’t practical from a progress standpoint and it felt like the wheels were just spinning without moving forward. I decided to lower the rep range to 8 rep sets (rather then 10) and from what I observed although it is only a slight reduction in the rep range this seems to be my sweet spot and everything moved right along for me. What made it even more interesting is I also simultaneously increased my total work load due to replacing all the backoff sets with additional fourth sets with my regular working weight.
I began my day with the Lat Pulldown and I almost hit reps across plus picked up an additional 5 on the new fourth set. Weight will remain the same until I can get 8 across the board. I went to the Barbell Rows next and did get reps across here including the top set so I’ll add a little weight to the bar next week.
CloseGrip Lat Pulldown was next and after giving it all I had I just missed the last rep on the final set. Generally I’ll repeat the weigh the following week if I don’t get reps across however after getting 27 out of 28 total working reps I’m thinking that I’m close enough that for the sake of progress I will bump the weight on these next time. I have had many experiences in the past where I repeated the whole thing with the same weight the following week after missing a rep or two, only to end up simply matching my previous weeks reps or, in some cases, actually lose ground and come up short on reps.
I can be as particular as the next guy when it comes to certain things however it’s good to remember that when it comes to progress there are times when it’s actually best not to be overly meticulous and just strike while the iron is hot.
Next done was the Romanians and after adding a dime to the sets I worked through a tough (for me) couple of sets. I noticed that my back was feeling a little more fatigued then usual from the barbell rows, perhaps due to adding the additional work set. I’m still satisfied with how these went for me however I think it may be advantageous to start putting these earlier in my workout. Leg Curls were next and I got reps across all regular sets followed by an additional 5 on the new top set. I’ll work to progress these until I can get 8 reps across all four sets. Last on the list was one of my new favorites, Preacher Curls, and I was able to get all reps except for the top set. Weight will also remain the same on these for now.
And that does it. Progress was made all around and I’m resting up today for my Friday workout tomorrow. Lineup includes Incline Barbell Press, Chest Press, Barbell Squats, DB Shoulder Press and Tricep Pressdowns.

11022012, 08:19 AM #98
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
November 2, 2012
Last Session vs. This Session
Barbell Squats
70 x 10  80 x 8
80 x 10  90 x 8
150 x 10  160 x 8
150 x 10  160 x 8
150 x 10  160 x 8
120 x 10  160 x 8
Chest Press
100 x 8  100 x 8
160 x 8  140 x 8
230 x 7  210 x 8
230 x 5  210 x 8
230 x 4  210 x 6
190 x 6  210 x 3
Incline Shoulder Press
60 x 10  60 x 8
70 x 10  70 x 8
130 x 10  120 x 8
130 x 7  120 x 8
115 x 10  120 x 8
115 x 7  120 x 8
DB Shoulder Press
XX x XX  20’s x 8
XX x XX  20’s x 8
XX x XX  35’s x 8
XX x XX  35’s x 7
XX x XX  35’s x 6
XX x XX  35’s x 4
Tricep Pressdown
90 x 10  70 x 8
140 x 10  110 x 8
230 x 9  220 x 8
230 x 8  220 x 7
230 x 6  220 x 7
190 x 8  220 x 5
Weighted Crunch
40 x 10  50 x 8
40 x 10  50 x 8
70 x 10  80 x 8
70 x 10  80 x 8
70 x 10  80 x 6
70 x 6  80 x 5
______________________
Had a good session today and it was a fine way to finish up the week. I bumped the Barbell Squats today and managed reps across however my lower back was feeling really fatigued today which caused me to rush through the sets a little more then I usually prefer. Although I had a day off yesterday, fatigue from the Romanians and barbell rows done on Wednesday seem to have been lingering over into today. It doesn’t feel bad like I hurt anything; it just feels like soreness from after a good workout so I’m guessing that it’s just a conditioning issue due to recently increasing the volume of my sessions. I’ll add
Chest Press was next and I lowered the weight a little in order to compensate for the addition of the extra set. The first three work sets went well however on my top set I reached failure relatively quickly. These will stay the same next time and I’ll continue to try bringing up that final set. I then moved over to my Incline Shoulder Press and these went very well and I got all of my reps on all sets. To my surprise, I even felt like I had a couple of reps left in the tank. I will be adding a little weight to the bar next time around.
I was going to do upright rows today however I replaced them with a DB Shoulder Press instead. These were done wide with elbows pointing straight out to the sides, rather then in front in order to place most of my focus on the lateral deltoids. If done correctly, it doesn’t take an enormous amount of weight to finish off the shoulders using this form and by my final set I was giving it my all just to get those last couple of reps in. I think adding these today was a good choice and I’m considering keeping them going forward since I feel like I got quite a lot out of them.
Tricep Pressdown was next and all was well. I came close to may target on the first three sets and managed five out of eight on the new top set. I’m happy with that for today and will keep everything the same for next time. Last exercise was the Weighted Crunch and I added a little more weight to these today to compensate for lowering my rep range from ten to eight. These also went well and I be working on these again next time.
That’s it for today. Weight was moved and work was done. I’ll relax over the weekend then return on Monday to do DB Rows, Romanians, Leg Curls, CloseGrip Lat Pulldown and Preachers.

11052012, 05:03 PM #99
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
November 5th, 2012
Last Session vs. This Session
DB Rows
65's x 8  65's x 8
85's x 8  85's x 8
100's x 8  100's x 8
100's x 8  100's x 8
100's x 7  100's x 8
85's x 6  100's x 8
CloseGrip Lat Pulldown
70 x 8  70 x 8
80 x 8  80 x 8
150 x 8  150 x 8
150 x 8  150 x 8
150 x 8  150 x 8
150 x 7  150 x 8
Romanians
100 x 8  100 x 8
120 x 8  140 x 8
210 x 8  230 x 6
210 x 6  230 x 6
210 x 6  230 x 6
210 x 5  230 x 5
Preacher Curls
30 x 8  30 x 8
40 x 8  40 x 8
60 x 8  60 x 8
60 x 8  60 x 8
60 x 8  60 x 8
60 x 5  60 x 7
Leg Curl
30 x 8  30 x 8
40 x 8  40 x 8
70 x 8  70 x 8
70 x 8  70 x 8
70 x 8  70 x 8
70 x 5  70 x 8
____________________________
The workout went well today and after two nice days of rest progress was made all around. I added a fourth work set to the DB Rows and managed to get reps across. Since our db's only to go up to 100's I'll continue to work on adding reps to my sets. CloseGrip Lat Pulldowns also went well and I picked up the missing rep on the top set. I'll add some more weight next time and see if I can continue to make progress.
I was feeling strong today and everything was going well so I decided to add some weight to the Romanians today. I almost got reps across and came up just short on the top set. I may have been a little too enthused with these today because I tweaked my upper back at some point during my sets. I believe I may have hyperextended on a couple of reps on the last set but I'm not sure. I think it will be fine but I'll need to keep an eye on it for a little while.
Leg Curls went well and I got reps across here today. I'll be adding a little weight to my sets next time. The Preachers were also good to me today and I picked up two more reps on the top set.
That's it for today. I'll rest tomorrow and be back on Wednesday with Barbell Lunges, Leg Press, Barbell Shoulder Press, DB Bench Press, Skullcrushers and Cable Crossovers.


11072012, 03:29 PM #100
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Wednesday, November 7th, 2012
Last Session vs. This Session
Barbell Lunge
60 x 8  60 x 8
80 x 8  80 x 6
120 x 8  130 x 6
120 x 8  130 x 6
120 x 7  130 x 6
120 x 6  130 x 5
Seated Barbell Press
50 x 10  50 x 8
60 x 10  60 x 8
100 x 10  110 x 8
100 x 9  110 x 7
100 x 6  110 x 5
80 x 6  110 x 4
Leg Press
270 x 10 280 x 8
380 x 10 390 x 8
520 x 10  530 x 8
520 x 10  530 x 8
520 x 10  530 x 8
520 x 8  530 x 8
DB Bench Press
30's x 10  30's x 8
40's x 10  40's x 8
70's x 10  70's x 8
70's x 7  70's x 7
70's x 6  70's x 7
55's x 7  70's x 6
Skullcrushers
30 x 10  30 x 8
40 x 10  40 x 8
60 x 10  60 x 8
60 x 8  60 x 8
60 x 6  60 x 7
50 x 7  60 x 6
Cable Crossovers
30 x 10  30 x 8
30 x 10  30 x 8
50 x 10  50 x 8
50 x 10  50 x 8
50 x 9  50 x 8
40 x 10  50 x 8
Weighted Crunch
50 x 8  50 x 8
50 x 8  50 x 8
80 x 8  80 x 8
80 x 8  80 x 8
80 x 6  80 x 8
80 x 5  80 x 5
____________________________
I had very good results today from a nice but rather long workout. I was covering someone's later shift at work today so I had more time to spare in the gym today and due to not having any particular type of schedule to meet I unknowingly had spent two hours in the gym today. It was nice because I was able to take some additional time between sets and I even working in some unscheduled ab work before calling it a day.
I started the day off with some Barbell Lunges today decided to try bumping up the weight on the bar a little and slightly lowering the rep range. I set a goal of 4 x 6 on the work sets today and came just short of reps across. I'll stay with this weight until I can get 4 x 7 across all sets. For the sake of progress and since I was so close today I will try for the 4 x 7 next time.
To allow my leg to recover a bit I went with the Seated Barbell Press next. I added some weight and tried for a 4 x 8 here although by my 4th set I was only good for about half of those reps. I plan on sticking with this weight for a while and working to increase reps. Next was the DB Bench Press and a few reps were gained and I also bumped the weight on the 4th set in order to match my regular working weight. It went well IMO since I managed to come up just two reps short on the last set. Weights will also remain the same here next time and I'll continue to try and come closer to 8 reps across all sets.
With the legs felling a little more ready to go, I moved over to the Leg Press. Weight was added to all sets and reps across were had. I'll be adding some additional weight to these sets next time and try to keep it rollin'. With all of my primary exercises done I went into my two accessory exercises, Skullcrushers and Cable Crossovers. On the Skullcrushers I was able to pick up a rep on the 3rd set and for the 4th set I increased the weight and managed six more. With the Cable Crossovers, my goal today was a solid 4 x 8 which I was able to manage without much issue. I'll be adding some more weight to these next time.
I has some time remaining so I decided to do some Weighted Crunches before leaving today. I was able to pick up a couple of reps on my 3rd set today and matched last weeks reps on the 4th.
That's it for another good workout today. Although it was a little longer then usual, everything went well and progress was made all around. I'll rest up a bit tomorrow and then be back on Friday for one more regular workout before starting my deload week. Friday's list includes Deadlift, Lat Pulldowns, Seated Rows, Straight Arm Pulldowns and Reverse Cable Crossovers.

11192012, 12:14 PM #101
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Monday, November 19th, 2012
Last Session vs. This Session
Incline Shoulder Press
60 x 8  60 x 8
70 x 8  90 x 8
120 x 8  125 x 8
120 x 8  135 x 8
120 x 8  145 x 6
120 x 8  155 x 5
Barbell Squats
90 x 8  80 x 8
90 x 8  100 x 8
160 x 8  160 x 8
160 x 8  170 x 8
160 x 8  180 x 6
160 x 8  190 x 4
Weighted Dips
BW x 5
BW x 5
BW x 5
BW+10 x 5
BW+10 x 5
BW+10 x 4
BW+10 x 4
DB Shoulder Press
20’s x 8  20's x 8
20’s x 8  20's x 8
35’s x 8  35's x 8
35’s x 7  40's x 7
35’s x 6  45's x 5
35’s x 4  50's x 3
Tricep Pressdown
70 x 8  70 x 8
110 x 8  110 x 8
220 x 8  220 x 8
220 x 7  230 x 8
220 x 7  240 x 6
220 x 5  250 x 4
_________________________
After being out with the flu for the past week I made it back in today and ended up having a very good day. In order to see where I stand strengthwise, I approached most exercises today with a 8, 8, 6, 4 scheme, adding weight progressively to every set. At first, I was convinced that the week of being under the weather paired with subpar nutrition would definitely be apparent today however, to my surprise, my strength seems to have actually gone up and the bar kept moved for me on every set.
Other then the weight/rep change, one additional change I decided to make today was swapping out my seated chest press with weighted dips. I think this is a good move because it is an exercise I have seen good results from in the past but one I had to discontinue for a while due to some nagging shoulder issues. After a couple of minor form adjustments, I was able to complete six total sets of these today with no apparent issues. I'll continue to work on these and see how far I can take them.
That's it for today. I plan on going back in tomorrow for some arm, abs and accessory training and return again on Wednesday for my next main session. I'll do DB Rows, Romanians, Leg Curls and Close Grip PullUps.

11192012, 12:27 PM #102
 Join Date: Feb 2008
 Location: United States
 Posts: 80,032
 Rep Power: 1501984
Good job on your return to the gym.
Like cmoore always says, just showing up is half the battle!No brain, no gain.
You can't outtrain bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessivecompulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."Alan Aragon
Ironwill Gym:
http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

11202012, 02:27 PM #103
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578

11212012, 02:29 PM #104
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
November 21th, 2012
Last Session vs. This Session
DB Rows
65's x 8  65's x 9
85's x 8  85's x 9
100's x 8  100's x 9
100's x 8  100's x 9
100's x 8  100's x 9
100's x 8  100's x 8
CloseGrip PullUp (Palms Facing)
BW x 5
BW x 4
BW + 5 x 3
BW + 5 x 3
BW + 5 x 3
BW + 5 x 2
Romanians
100 x 8  100 x 8
140 x 8  140 x 8
230 x 6  230 x 8
230 x 6  240 x 6
230 x 6  250 x 4
230 x 5  260 x 4
Preacher Curls
30 x 8  30 x 8
40 x 8  40 x 8
60 x 8  60 x 8
60 x 8  70 x 8
60 x 8  80 x 5
60 x 7  90 x 3
Leg Curl
30 x 8  30 x 8
40 x 8  40 x 8
70 x 8  75 x 8
70 x 8  85 x 8
70 x 8  95 x 6
70 x 8  105 x 3
____________________________
Had another good day today. Added some weight to the bar and the sets progressed very well. I replaced the CloseGrip Pulldowns with CloseGrip Pullups today and worked through a total of six sets. I would have liked to have done these at a slightly higher rep range however I'm already kind of heavy (for my size) so I already feel like I have an extra 3040 pounds strapped to me. Nevertheless, I did try strapping a little 5 pound plate onto the belt for a few sets just to get the feel for doing them belted. I can already see that these will be be a slow progress. Other then that, lots of weight was added to the bar today and I'm happy with how this week is going.
And that does it for today. I'll rest up tomorrow, enjoy some Thanksgiving festivities and be back again on Friday. On my list is Barbell Bench, Leg Press, Seated Shoulder Press, Skullcrushers and Cable Crossovers. Have a safe and happy Thanksgiving everyone!


11232012, 03:53 PM #105
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Friday, November 23rd, 2012
Last Session vs. This Session
Seated Shoulder Press
50 x 8  50 x 8
60 x 8  80 x 8
100 x 8  110 x 8
110 x 7  120 x 8
120 x 5  130 x 6
130 x 4  140 x 4
Leg Press
280 x 8  290 x 8
390 x 8  410 x 8
530 x 8  540 x 8
530 x 8  550 x 8
530 x 8  560 x 6
530 x 8  570 x 4
Barbell Bench Press
60 x 8  60 x 8
90 x 8  90 x 8
140 x 8  140 x 8
140 x 8  150 x 8
140 x 8  160 x 6
140 x 8  170 x 3
Skullcrushers
30 x 8  30 x 8
40 x 8  40 x 8
60 x 8  50 x 8
60 x 8  60 x 8
60 x 7  70 x 6
60 x 6  80 x 2
Cable Crossovers
30 x 8  30 x 8
30 x 8  30 x 8
50 x 8  50 x 8
50 x 8  60 x 8
50 x 8  70 x 6
50 x 8  80 x 4
____________________________
Finished up the week on a good note today. As done with many of my other exercises this week, weight was progressively added to the bar on each working set and by using a basic 8,8,6,4 scheme I easily pushed past my previously working weights on all exercises with no issues to report. I will rest up over the weekend and return on Monday with hopes of keeping the momentum going. Monday will be a Pull day and I plan on doing Weighted PullUps, Deadlifts, TBar Rows, StraightArm Pulldowns and Reverse Cable Crossovers.

11232012, 04:01 PM #106
 Join Date: Feb 2008
 Location: United States
 Posts: 80,032
 Rep Power: 1501984
Good job on the increased loads, Terrence. Slow but steady gains are the way to go.
No brain, no gain.
You can't outtrain bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessivecompulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."Alan Aragon
Ironwill Gym:
http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

11252012, 10:43 AM #107
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Thanks Bill, this scheme seems to be working well with a nice balance of high and low rep ranges. The only thing I haven't decided on yet is if I should continue to add weight every time and keep working the same 8864 rep scheme, which would push the numbers up slightly faster or keep the weight the same for now and try to work up to 8 reps across before increasing the weight again, which would be a more gradual form of progression.

11252012, 11:08 AM #108

11252012, 12:29 PM #109


11262012, 07:59 AM #110
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Monday, November 26th, 2012
Last Session vs. This Session
Weighted PullUp
BW+5 x 5
BW+5 x 4
BW+10 x 4
BW+10 x 3
BW+15 x 3
BW+25 x 2
Deadlift
200 x 5  200 x 6
250 x 5  250 x 6
310 x 5  300 x 6
310 x 5  310 x 5
310 x 5  320 x 5
310 x 5  330 x 3
 350 x 1
StraightArm Pulldown
37.5 x 8  37.5 x 8
37.5 x 8  37.5 x 8
57.5 x 8  57.5 x 8
57.5 x 8  62.5 x 8
57.5 x 8  67.5 x 5
57.5 x 6  72.5 x 4
TBar Row (Plate Weight Only)
45 x 8
90 x 8
125 x 8
135 x 8
150 x 6
160 x 4
Reverse Cable Crossovers
20 x 8  20 x 8
20 x 8  20 x 8
40 x 8  40 x 8
40 x 8  50 x 8
40 x 8  60 x 4
40 x 8  60 x 4
___________________________
So, what cha deadlift today? Oh, bout' tree fiddy.
Had a really good session today. I added in Weighted PullUps for the first time today and made it up to the 25 pound plate for a couple of reps. Just like the CloseGrip PullUps which are done on my other pull day, these will likely be a slow and steady process. My short term goal on these for now is 5 solid reps across using this same weight progression scheme. I had a good day with the Deads today and hit a new PR for me. I’m going to leave the weight asis next time and see if I can bang out a couple more reps on the top sets. TBar Rows were done in place of the seated row today just to see how I would take to them however I’m not sure if I liked them enough to do them regularly so I believe I’ll go back to the seated variation next week.
That’s it for today. I have tomorrow off and I’ll be back on Wednesday for a push day. I plan on doing Incline DB Press, Barbell Squats, DB Shoulder Press, Seated Tricep Pushdowns and Weighted Dips.

11282012, 12:50 PM #111
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Wednesday, November 28th, 2012
Last Session vs. This Session
Incline DB Bench
30’s x 8  30’s x 8
40’s x 8  40’s x 8
60’s x 8  65’s x 8
70’s x 6  70’s x 8
75’s x 4  75’s x 6
 80’s x 4
Barbell Squats
80 x 8  80 x 8
100 x 8  100 x 8
160 x 8  165 x 8
170 x 8  175 x 8
180 x 6  185 x 6
190 x 4  195 x 4
DB Shoulder Press
20’s x 8  20's x 8
20’s x 8  20's x 8
35’s x 8  35's x 8
40’s x 7  40's x 8
45’s x 5  45's x 6
50’s x 3  50's x 4
Weighted Dips
BW x 5  BW x 8
BW x 5  BW x 8
BW x 5  BW + 10 x 8
BW + 10 x 5  BW + 10 x 7
BW + 10 x 5  BW + 10 x 6
BW + 10 x 4  BW + 15 x 6
BW + 10 x 4  BW + 20 x 4
Skullcrushers
30 x 8  30 x 8
30 x 8  30 x 8
40 x 8  40 x 8
50 x 8  50 x 8
60 x 6  60 x 6
70 x 2  70 x 3
_________________________
I had an excellent day today. Everything moved up from me on all exercises in both weight and/or reps. I was especially surprised by the Weighted Dips because I have only done one prior session with these however I already exceeded the reps and doubled the weight added so maybe there is some truth involved when it comes to muscle memory.
One additional note, I will be doing something I don’t normally do and moving my Friday “pull” workout to tomorrow. My former boss, who is also a personal friend of my, is leaving our company to pursue other interests so I will be attending a special event being held in his favor on Friday. I generally like to keep a rest day in between workouts however a good thing about my current PushPull split is although it may not be optimal for me it can be done in a pinch.
On the schedule for tomorrow are Weighted PullUps, Romanians, Rows, Preacher Curls and Reverse Cable Crossovers.

11292012, 01:57 PM #112
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Thursday, November 29th, 2012
Last Session vs. This Session
Romanians
100 x 8  100 x 8
140 x 8  140 x 8
230 x 8  230 x 6
240 x 6  240 x 6
250 x 4  250 x 6
260 x 4  260 x 6
Weighted Chins
BW x 5
BW x 5
BW(+5) x 5
BW(+5) x 4
BW(+10) x 4
BW(+15) x 3
BW(+25) x 2
Hammer Strength Row
90 x 8  100 x 8
135 x 8  145 x 8
165 x 8  175 x 8
175 x 8  185 x 8
185 x 6  195 x 6
195 x 4  205 x 4
Preacher Curls
30 x 8  30 x 8
40 x 8  30 x 8
60 x 8  60 x 8
70 x 8  70 x 8
80 x 5  80 x 6
90 x 3  90 x 4
Reverse Cable Crossover
20 x 8  20 x 8
20 x 8  20 x 8
40 x 8  40 x 8
50 x 8  50 x 8
60 x 4  60 x 6
60 x 4  60 x 4
________________________
I got my "Friday" workout in today because I will be away for most of the day tomorrow and unable to make it into the gym. My workouts have been backtoback however things worked out just fine for me. I did my Romanians first and, although my back and legs were still feeling the effects of Monday's deads and yesterday's barbell squats, I pushed through it and hit my rep goal for today. I'll add a little weight to the bar next week. Weighted Chins were also added in today as a replacement for my closegrip pulldowns.
Similar to my newly added weighted pullups, reps were relatively low on the chins today however I compensated by doing several "mini" sets and ended up with 28 total reps. I am really enjoying these weighted pulls and dips and actually look forward to doing them now. I almost wish I would have started doing them sooner but the good news is it’s really never too late
Everything also went well today with the Rows, Curls and Reverse Crossovers. Weight and reps were added with no issues to report. My workouts are now done for the week so I’ll enjoy my day tomorrow, rest up over the weekend and get back to it on Monday for another push day. On the agenda are DB Bench Press, Barbell Squats, DB Shoulder Press, Tricep Pushdown and Cable Crossovers.

11292012, 02:42 PM #113
 Join Date: Feb 2008
 Location: United States
 Posts: 80,032
 Rep Power: 1501984
No brain, no gain.
You can't outtrain bad nutrition.
"The fitness and nutrition world is a breeding ground for obsessivecompulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."Alan Aragon
Ironwill Gym:
http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

11302012, 12:40 PM #114


12032012, 02:37 PM #115
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Monday, December 3rd, 2012
Last Session vs. This Session
DB Bench
30's x 8  40's x 8
40's x 8  50's x 8
70's x 8  70's x 8
70's x 7  75's x 8
70's x 7  80's x 6
70's x 6  85's x 3
Barbell Squats
80 x 8  80 x 8
100 x 8  100 x 8
165 x 8  160 x 8
175 x 8  180 x 8
185 x 6  200 x 6
195 x 4  220 x 4
Seated Shoulder Press
50 x 8  50 x 8
80 x 8  80 x 8
110 x 8  120 x 8
120 x 8  130 x 8
130 x 6  140 x 5
140 x 4  150 x 3
Weighted Dips
bw x 8  bw x 8
bw x 8  bw x 7
bw(+10) x 8  bw(+10) x 7
bw(+10) x 7  bw(+10) x 7
bw(+15) x 6  bw(+15) x 5
bw(+20) x 4  bw(+25) x 5
Skullcrushers
30 x 8  30 x 8
30 x 8  30 x 8
40 x 8  40 x 8
50 x 8  50 x 8
60 x 6  60 x 6
70 x 3  70 x 3
Cable Crossovers
30 x 8  30 x 8
30 x 8  30 x 8
50 x 8  60 x 8
60 x 8  70 x 7
70 x 6  80 x 3
70 x 4  80 x 3
________________________
Today was a good session and gains were made on most exercises. I was scheduled to do leg press today however I made a decision to do squats again. Instead of alternating leg press and squats I'm considering just doing squats on both "push" days. I also opted to do weighted dips again instead of the tricep pushdown because I feel like I get so much more out of the exercise. I also included skullcrushers in today which were done after the dips. Looking back, it seems like my push days are becoming more and more similar as time goes on and as I discover new things about myself. If it wasn't for choosing to do the incline db bench on one day and flat db bench on the other they would be pretty much identical. Right now I'm enjoying the path I'm on and looking forward to seeing how far I can run with it.

12042012, 12:30 AM #116
 Join Date: Apr 2009
 Location: isle of Wight, United Kingdom (Great Britain)
 Age: 55
 Posts: 2,384
 Rep Power: 4718
Great workouts, your making gains each time in some area. Really helps when you see it written down with the mental motivation. And its easy to see any stalls so you can change things up.
still following
respect to you
jonMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain

12052012, 01:33 PM #117
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Wednesday, December 5th, 2012
Last Session vs. This Session
Weighted PullUp
BW(+5) x 5  BW x 5
BW(+5) x 4  BW(+5) x 4
BW(+10) x 4  BW(+10) x 3
BW(+10) x 3  BW(+10) x 3
BW(+15) x 3  BW(+15) x 3
BW(+25) x 2  BW(+25) x 2
Deadlift
200 x 6
250 x 6
300 x 6  200 x 5
310 x 5  250 x 5
320 x 5  300 x 5
330 x 3  325 x 5
350 x 1  350 x 5
DB Row
65’s x 9  65’s x 9
85’s x 9  85’s x 9
100’s x 9  100’s x 9
100’s x 9  100’s x 7
100’s x 9  100’s x 4
100’s x 8  100’s x 5
Leg Curls
30 x 8  30 x 8
40 x 8  40 x 8
75 x 8  75 x 8
85 x 8  85 x 8
95 x 6  95 x 6
105 x 3  105 x 3
StraightArm Pulldown
37.5 x 8  38 x 8
37.5 x 8  38 x 8
57.5 x 8  58 x 8
62.5 x 8  58 x 8
67.5 x 5  68 x 5
72.5 x 4  73 x 4
Preacher Curls
30 x 8  35 x 8
40 x 8  45 x 8
60 x 8  65 x 8
70 x 8  75 x 8
80 x 6  85 x 5
90 x 4  95 x 3
___________________________
I had a nice, productive workout today and other for some minor grip issues everything went well. I reduced the total amount of sets on the deadlift today from seven to five in my attempt to increase my total reps on my top set today. This plan worked in my favor and I was able to increase the top set to five reps today so it has now become a ramped 5 x 5 scheme. Since I had good results with this I’ll try adding a little more weight to the bar next week and see if I can duplicate my results.
After completing my weighted pullups and deads, I moved on to the db rows. These unfortunately did not go as well as I would have liked today due to some grip issues from doing my pullups and deadlifts prior. I normally have straps with me for this because I am a strong believer in not allowing your grip to dictate what your larger muscle groups are capable of handling however I neglected to pack them in my bag before leaving the house today. I’ll certainly be sure to remember then next time.
Other then that, there were no additional issues today and everything else went well. I rest up tomorrow and return on Friday for a “push” day. On the list is Incline DB Press, Squats, Shoulder Press, Weighted Dips and Skullcrushers.

12052012, 02:34 PM #118
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Hey Jon how’s it going? Although I’m still relatively new to keeping a journal online, keeping track of my workouts the “old fashioned” way in a notebook is something that I started doing quite a while ago and continue to this day. As you stated, something as simple as tracking your progress regularly can not only provide some additional motivation to keep pushing forward, it can also help you to become more aware of stalls so that we can decide when it’s time to change things up so that too much time isn’t lost just “spinning our wheels”.
So far, progress is going well and I hope yours is going well too.

12072012, 08:50 AM #119
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Friday, December 7th, 2012
Last Session vs. This Session
Seated Shoulder Press
50 x 8  50 x 8
80 x 8  80 x 6
120 x 8  110 x 4
130 x 8  130 x 3
140 x 8  150 x 5
150 x 3  150 x 5
 150 x 5
 150 x 5
 150 x 5
Incline DB Bench
30’s x 8  40’s x 8
40’s x 8  60’s x 5
65’s x 8  70’s x 3
70’s x 8  75’s x 3
75’s x 6  80’s x 5
80’s x 4  80’s x 5
 80’s x 5
 80’s x 5
 80’s x 5
Barbell Squats
80 x 8  80 x 8
100 x 8  125 x 6
160 x 8  170 x 3
180 x 8  190 x 3
200 x 6  215 x 5
220 x 4  215 x 3
 215 x 3
 215 x 3
 215 x 3
Weighted Dips
BW x 8  BW x 8
BW x 8  BW(+5) x 6
BW(+10) x 8  BW(+10) x 4
BW(+10) x 7  BW +(15) x 4
BW(+10) x 6  BW(+20) x 3
BW(+15) x 6  BW(+25) x 5
BW(+20) x 4  BW(+25) x 5
 BW(+25) x 5
 BW(+25) x 3
 BW(+25) x 3
Skullcrushers
30 x 8  30 x 8
30 x 8  40 x 5
40 x 8  50 x 3
50 x 8  60 x 3
60 x 6  70 x 5
70 x 3  70 x 5
 70 x 4
 70 x 3
 70 x 3
_________________________
Well, this has been quite an interesting day. I experimented with acquisition sets today which is basically a way of gradually ramping up while keeping the reps relatively low so that you can preserve as much strength as possible to really go all out on your working sets. This worked well for me and to my surprise not only did I add reps on to most of my top sets but I was actually able to repeat this process for multiple sets which is pretty significant. Today was a reminder for me that sometimes something as simple as a slight change in warmup sets can certainly make a big impact.
That’s it for this week. I’ll rest up over the weekend and return on Monday with Weighted Chins, Romanians, Rows, Leg Curls and Preachers.


12112012, 09:55 AM #120
 Join Date: Dec 2010
 Location: Pittsburgh, Pennsylvania, United States
 Age: 41
 Posts: 1,847
 Rep Power: 1578
Tuesday, December 11th, 2012
Last Session vs. This Session
Barbell Squats
80 x 8  50 x 8
125 x 6  80 x 8
170 x 3  140 x 6
190 x 3  180 x 6
215 x 5  200 x 5
215 x 3  200 x 5
215 x 3  200 x 5
215 x 3  200 x 5
215 x 3  200 x 5
Weighted Chins
bw x 5  bw x 5
bw x 5  bw(+5) x 5
bw(+5) x 5  bw(+10) x 5
bw(+5) x 5  bw(+15) x 5
bw(+10) x 4  bw(+25) x 3
bw(+15) x 3  bw(+25) x 3
bw(+25) x 2  bw(+25) x 3
 bw(+25) x 3
 bw(+25) x 3
Shoulder Press
50 x 8  50 x 8
80 x 6  80 x 6
110 x 4  120 x 3
140 x 5  140 x 3
150 x 5  155 x 5
150 x 5  155 x 5
150 x 5  155 x 5
150 x 5  155 x 5
150 x 5  155 x 3
Seated Row
100 x 8  100 x 8
145 x 8  145 x 5
175 x 8  185 x 3
185 x 8  205 x 5
195 x 6  205 x 5
205 x 4  205 x 5
 205 x 5
 205 x 5
DB Bench
40’s x 8  45’s x 8
50’s x 8  65’s x 5
70’s x 8  75’s x 3
75’s x 8  85’s x 5
80’s x 6  85’s x 4
85’s x 3  80’s x 4
 80’s x 5
 80’s x 4
______________________________
Workout was missed yesterday because I had some sleep issues Sunday night and overall I was just feeling burned out so I decided that taking an additional day of rest would be my best bet. I’m almost ready for a deload week however I am trying my best to hold off until the week of Christmas. I decided that this week I am just going to do two heavy compound full body workouts, one today and one on Thursday. The extra day of rest proved to be very helpful for me today and good progress was made all around. I’ll take tomorrow off and return again on Thursday with Romanians, DB Rows, Weighted Dips, Preacher Curls and Skullcrushers.Last edited by terman1; 12112012 at 10:00 AM.
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