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  1. #31
    Registered User DCSpartan's Avatar
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    12/28 workout.

    Deadlifts - worked up to 405 for a single. Wanted more, but its definately sticking. The week before I hit 405 for a double. Grip strength is good though.

    OHPs - worked up to 3x5 at 135 with just a little bit of body english

    Lat pulldowns - 3x10 at 180 with neutral grip

    Power shrugs - 135, 225, 315 for 5 reps, then 405 for a triple

    5 sets of triceps pushdowns, biceps curls, and decline situps to finish.
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  2. #32
    Registered User DCSpartan's Avatar
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    12/30 Did a 5 mile run.
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  3. #33
    Registered User DCSpartan's Avatar
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    Doing a terrible job updating this log, even though I am lifting pretty regularly.

    1/19 workout

    Bench 5x3 @ 235 I really want to increase my volume north of 225

    Cybex row - 250 for 4 reps, 225 for 8, 6, 6, then a drop set

    Arnolds - 3x 10, 8,8 at 40 pounds. should probably move up

    Lat pulldowns 3x8 at 180 pounds

    2 sets of tris and bis at 160 and 30 pounds respectively
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  4. #34
    Registered User DCSpartan's Avatar
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    1/20 was a 30 minute run.

    Meant to do more, but 30 degree temps and wind gusts of 30 knots was a little fierce.
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  5. #35
    Registered User DCSpartan's Avatar
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    1/21 workout

    Cleans -

    135 x2, singles at 145, 155, and 165
    then 5 reps of 145 with minimal rest (about ten seconds between reps)
    Goal was to work up to a heavy single and then do 5 back off singles to work on form under a good load


    Incline DB press
    goal was to work up to a heavy triple
    45x5
    55x5
    65x5
    75x3
    90x3

    Was real happy with the 90 for 3.

    Squat Pro Machine (not quite as good as a barbell squat, butthe best machine for lower body I have ever used, I felt like I had been squatting afterwards)
    135x5
    225x5
    315x5 (right hamstring was a little pulled afterwards)
    405x3 (cut short because my ham was bigging me a little)

    Thick Bar Lat Pulldowns
    3 sets of 10 at 150 just going for some back volume

    Then 45 minutes elliptical at a light moderate rate.
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  6. #36
    Registered User DCSpartan's Avatar
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    1/22 was a 45 minute run
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  7. #37
    Registered User DCSpartan's Avatar
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    1/23 worked up to a 425 Deadlift and called it a day. Was a little heavier than expected.
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  8. #38
    Registered User DCSpartan's Avatar
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    1/27

    Worked up to 2 sets of 3 at 240 for bench press. Added in some accessories.
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  9. #39
    Registered User DCSpartan's Avatar
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    1/30

    First time actually barbell squatting in at least 9 months.

    Worked up to a 315 single, felt good, good bar acceleration. Will drop the weight back to about 85% for volume work next week.

    Standing press machine 225 for 6, 12 reps


    Cybex row machine. 3 sets of 6 at 300

    Lat raises, triceps and biceps work.
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  10. #40
    Registered User DCSpartan's Avatar
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    45 minutes cardio today
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  11. #41
    Registered User DCSpartan's Avatar
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    Doing a bad job of logging workouts.

    Am. Ran 2.5 miles before work

    PM
    CLeans - worked up to a 3 singles at 165, form is breaking down around that weigt level

    Squats - 4x3 at 225. Thought I could do more, but Ive just getting back into the game

    Glute Ham raises - 3 sets still working on form

    30 minutes elliptical.
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