W5D2 ME UB

Feeling pretty lousy this morning, but got in an upper-body workout. This is the last week of the 3x lifts, next week starts 4x workouts.

close-grip bench: 135×5, 185×5, 225×2, 255×1
tate press: 30×10, 40×8 (four sets)
bent-over dumbbell raise: 25×12 (three sets)
close-grip cable row: 13×8, 15×8, 17×8

September 29, 2009 | Filed Under lifting | Leave a Comment

W5D1 ME LB

Pretty solid workout this morning. Hit a new personal record on squat w/ 365. Starting to get into the realm where I feel a bit nervous with that much weight and no spotter. Not that they could do much, but just to ensure if I’m bailing out, that I hit the safety rails and get out of the way.

squat: 135×5, 185×5, 225×5, 275×3, 315×1, 335×1, 365×1
good mornings: 75×8 (three sets)
hanging leg lifts: x10 (four sets)
leg press: 170×10, 250×8 (four sets)
hack squat: 90×10 (three sets)

September 28, 2009 | Filed Under lifting | Leave a Comment

W4D2 DL LB

Pretty decent workout, the high set squats wore me out and the extra lower-back work will probably be killing me tomorrow.

squats: 135×5, 185×2 (14 sets w/ 30 sec rest b/w)
zercher squats: 55×15, 65×15, 65×12
good-mornings: 65×8 (three sets)

September 23, 2009 | Filed Under lifting | Leave a Comment

Misc

Tried a new complex today, pretty tough, nearly reached the vomit stage with is defined as success.

hip crossover: x20 (three sets)
medicine ball rotation: x15 (three sets)
medicine ball crunch: x10 (two sets)
complex (two sets): overhead squat, snatch, row, reverse lunge w/ twist (25×6)
dumbbell shrug: 65×10, 70×10

September 22, 2009 | Filed Under lifting | Leave a Comment

W4D1 ME UB

close grip bench: 135×5, 185×3, 225×1, 245×1
tate press: 30×10, 40×8 (three sets)
dumbbell row: 70×5, 90×8 (three sets)
bentover dumbbell row: 30×12 (three sets)
medicine ball rotation: x15 (two sets)
medicine ball crunch: x10 (two sets)
zottman curl: 30×8
hammer curl: 30×8
barbell curl (negative): 50×5 (8 sec)

September 21, 2009 | Filed Under lifting | Leave a Comment

W3D3 ME LB

Felt pretty good this morning, not a lot of energy but reasonably strong. It took a few sets to get my adrenalin up, but after a 275 lb squat I was ready to go.

squats: 135×5, 185×5, 225×5, 275×3, 315×3
chins: 4x (three sets)
hanging leg raises: 8x (four sets)
good mornings: 75×7 (three sets)
leg press: 170×10, 250×8 (four sets)

September 18, 2009 | Filed Under lifting | Leave a Comment

W3D2 DE UB

Pretty quick and efficient workout this morning. In/Out and on with my day. Even had time to through in a couple extra lifts. I probably should have hit the bike for a bit of cardio.

bench: 8×3 at 50% max 135×5 (two sets), 185×3 (grips: wide, medium, close)
close bench: 185×5
triceps rope pressdown: 8×8, 12×8 (three sets)
front dumbbell raise: 20×8 (three sets)
zottman curl: 30×8 (three sets)
dumbbell shrug: 70×10, 80×10

September 16, 2009 | Filed Under lifting | Leave a Comment

W3D1 DE LB

Still not at 100%, but I was pretty happy with the effort today. The low-weight/high sets are pretty much killers on my hamstrings. It’s nice pain that sneaks in after a day or two.

squat: 135×2, 185×2 (twelve sets, 30 sec rest b/w)
deadlift: 135×5, 185×5, 225×1 (seven sets)
good mornings: 65×6 (three sets)
medicine ball rotation: 20x (two sets)
medicine ball crunch: 12x

September 14, 2009 | Filed Under lifting | Leave a Comment

W2D3 ME UB

Last workout before the weekend off, I was really dragging ass.

grip bench: 135×6, 185×3, 205×3, 235×2
dumbbell overhead triceps extension: 55×8, 70×8 (three sets)
wide grip cable row: 12×8, 14×8, 16×8
bent-over dumbbell raise: 25×12 (three sets)

September 11, 2009 | Filed Under lifting | Leave a Comment

W2D2 ME LB

I was pretty sick all week, so getting in workouts was tough. Energy was really low and the near fever made for pretty sweaty sessions.

squat: 135×5, 185×5, 225×3, 275×3
stiff leg deadliest: 105×8 (four sets)
wide pulldown: 11×10 (three sets)
good mornings: 65×8 (three sets)
hack squat: 90×10 (three sets)

September 10, 2009 | Filed Under lifting | Leave a Comment