P3.2W1D1

Pretty tough start to the new cycle. Hard to work pretty fast to get it in under an hour. One of the goals of this cycle is reduced resting times.

bench: 135×6, 185×6, 205×6 (eight sets) [45 sec rest b/w]
incline dumbbell bench: 60×6, 70×6 (two sets) [60 sec rest b/w]
dumbbell flys: 30×12 (four sets) [45 sec rest b/w]
front plate raise: 35×8 (eight sets) [30 sec rest b/w]
dumbbell shoulder press: 45×6, 55×6 [45 sec rest b/w]
bentover lat raise: 20×12 (two sets) [45 sec rest b/w]

January 18, 2010 | Filed Under lifting | Comments Off 

P3W5D3

Probably the last day of this phase. There’s one more workout planned, but I think I’m going to take the weekend off to work on other things.

medicine ball rotation: x15
medicine ball crunch: x15, x12
close bench: 135×8, 165×5, 185×5 (three sets)
rope pressdown: 9×8, 11×8, 13×6, 14×5
wide cable row: 12×8, 14×6, 15×5, 18×4
lat pressdown: 6×6 (three sets)

January 15, 2010 | Filed Under lifting | Comments Off 

P3W5D2

Only a couple more days left in this cycle. Not sure why, but it’s been a really boring few weeks of lifting and I’m forward to the change. Part of it is that I haven’t been able to focus as much, I’ve been distracted by music and wanting to spend more time working on that. As always, never enough time for everything.

squat: 135×6, 185×6, 225×5, 275×2 (two sets)
stiff-leg deadlift: 135×6 (three sets)
barbell curls: 70×8 (three sets) [superset w/ reverse curls and shrugs)
reverse curls: 50×8 (three sets)
dumbbell shrugs: 65×8, 70×8, 80×8

January 14, 2010 | Filed Under lifting | Comments Off 

P3W5D1

Last week of this cycle and another night of little sleep. Had to suck it up and make it to the gym anyway. This cycle has been pretty boring, I think the lower weights + higher reps doesn’t give me enough of a post-workout buzz. The next cycle has a lot more cardio work which is always hard for me to focus on, but I’ll find a way.

bench: 135×8, 165×8, 205×5, 225×5 (two sets)
close grip bench: 135×12, 135×10
incline bench: 55×7, 55×6, 55×5
barbell press: 95×6, 115×5, 135×4
lat pulldown: 8×8, 10×8, 12×8
rope pressdown: 8×10, 10×8, 12×8

January 12, 2010 | Filed Under lifting | Comments Off 

P3W4D4

Did combo sets w/ lunges, stiff-leg deadlift and front squat. Pretty burnt out after three sets.

reverse lunge: 45×8 (three sets)
single leg stiff-leg: 45×5 (three sets)
front squat: 95×5 (three sets)
barbell calf raise: 135×15 (two sets)

January 10, 2010 | Filed Under lifting | Comments Off 

P3W4D3

After shoveling out the car, I was nice and warmed up by the time I got to the gym.

close bench: 135×10, 155×8, 175×6, 185×5
rope pushdown: 8×12, 9×12, 10×10, 10×10
kroc dumbbell row: 70×18
close grip row: 12×10, 13×10, 14×10
face pull: 8×8, 9×8

January 9, 2010 | Filed Under lifting | Comments Off 

P3W4D2

hip crossover: x15
medicine ball crunch: x15
squats: 135×10, 165×8, 195×5, 225×5, 275×2 (two sets)
stiff leg deadliest: 135×6 (four sets)
hammer curl: 30×10 (three sets)
reverse curl: 60×10 (three sets)

January 6, 2010 | Filed Under lifting | Comments Off 

P3W4D1

Back to normal life after a nearly two-week vacation .. the longest time off I’ve had since college. I didn’t miss any gym time, but I didn’t care enough to document. With the new year starting, there’s a new group of folks hitting the gym .. I don’t expect to see them after the next two weeks. It happens every year and they disappear rather quickly.

hip crossover: x12
medicine ball rotation: x15
medicine ball crunch: x15
planks: 45 sec
pulldown abs: 7×20 (two sets)
dumbbell bench: 60×8, 70×8, 80×8 (two sets)
dumbbell incline flys: 40×8 (three sets)
dips: 6, 7, 7
chins: 4, 3, 3
kroc row: 70×16
overhead triceps extension: 60×12, 70×10 (two sets)

January 4, 2010 | Filed Under lifting | Comments Off 

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