Don't Call it a Comeback . . . .

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu May 27, 2010 2:29 am

Wednesday, May 26, 2010

Press from Rack
115 x 5, 125 x 5, 135 x 5, 135 x 4, 125 x 5, 125 x 4
Squat
190 x 5, 210 x 4, 230 x 3, 250 x 2, 270 x 1
Straight Leg Deadlift
190 x 5, 195 x 5, 200 x 5, 205 x 5

Jump stretch flex

----

shitty workout. presses felt glued to the chest and had no pop. I think that for clean and press are singles, DB presses are 5s, and barbell presses from the rack are triples.

but overall just felt weak today.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat May 29, 2010 7:15 pm

Saturday, May 29, 2010

Behind the Neck Press
100 x 7
110 x 7
115 x 5
120 x 5

Squat
190 x 10
195 x 10
200 x 10

DB lateral raises - 25's x 3 sets of 7
leg curl/leg extension 15/15 with 45 then 55

----------

today starts a bit of a switch up.
1. emphasizing a bit higher reps, or building to higher reps.
2. switching to AM workouts during the week (445 to 5:30). evenings are too crazy right now. so picking one major exercise to do each morning, and an accessory, or circuit. Thinking this

Monday - straight leg deadlift, lunge
Tuesday - dip/curl
Wednesday - barbell row, shrug
Thursday - hip belt squat
Friday - behind the neck press, DB laterals
Saturday - Squat, leg curl/extension, calf

we will see how things go. evenings will just stretch out for a bit. jump stretch flex one day, regular stretch the other. abs a few times a week.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Mon May 31, 2010 3:11 pm

Monday, May 31, 2010

Straight Leg Deadlift
140 x 5; 160 x 5, 180 x 5
140 x 5, 210 x 5, 190 x 5
145 x 5, 155 x 5, 165 x 5

in between series I would do some bulgarian split squats - some sets BW only, others holding 20lb DB.
finished with my favorite lunge/pull apart combo until time ran out.

from start to finish - 35 minutes (not counting warm up or set up.)

------------

first day of "new" AM training. ugh. due to logistics of my garage, need to do "bulgarian split squats" between sets of SLDs. lame name aside, I think I like them. good pump for the thighs and good flexibility work for the hip flexor of the elevated leg.

will work to increase volume and weights for SLD over the next 6 weeks.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue Jun 01, 2010 5:04 pm

Tuesday, June 1, 2010

AM

dip/curl circuit

dip - BW x 5,5,7,5,7,5,5,9
db curl - 35's x 5,5,7; 40's x 5,5,5,5,5

----------
had trouble getting going this morning.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Jun 02, 2010 2:25 pm

Wednesday, June 2, 2010

Barbell row (strict)
70 x 5, 90 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5, 100 x 5, 110 x 5, 120 x 5, 130 x 5

finished with shrugs and band pull aparts.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu Jun 03, 2010 2:20 pm

Thursday, June 4, 2010

Hip Belt Squats
70 x 15, 80 x 15, 90 x 15, 100 x 15, 110 x 15

Leg extensions/leg curls
55 x 15/15, 65 x 15/15, 65 x 10/10

-----

felt tight this morning and legs fatigued quickly. Need to take larger jumps in weigh - 15 or 20 pounds.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri Jun 04, 2010 5:00 pm

Friday, June 4, 2010

Behind the Neck Shoulder Press
70 x 5, 90 x 5, 100 x 10, 105 x 8, 110 x 5

DB Hammer Curls
30 x 10, 35 x 10

-----------

thank the good lord this week is done. A couple of things to think about -
tomorrow is squats. this is the sixth day in a row. I may be better off putting squats into the M-F rotation and just resting up Saturday and Sunday and be ready to go again on Monday. It is not so much fatigue from the sessions, which are short, as it is fatigue from getting up every day at 4:30 AM.

Then again I tend to tinker with my training programs all the time so it would probably best to just keep things as they are for the next 5-6 weeks and learn to stick it out.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat Jun 05, 2010 7:27 pm

Saturday, June 5, 2010

Warm up - 5:00 20kg KB complex, incline situps, leg raises, toe touches

Squat - 140 x 5, 160 x 3, 180 x 1
190 x 10, 200 x 10, 210 x 10

curl bar pullovers (30 pounds, bar + 5) 3 sets of 20 (supersetted with work sets of squats)

upper body super set
curl bar curls, tricep, DB laterals - 3 run throughs

---------------

good workout, squats felt strong and body felt in good groove. upper body circuit - could not figure out what to do for triceps. tried a standing behind the neck extensions but they bothered the elbow. tried lying pullover/extension combo but did not like it. settled on jumpstretch band push downs. liked those mucho.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Tue Jun 08, 2010 1:05 am

Monday, June 7, 2010

warm up - 20 kg 1 arm long cycle - 7:00 switch every 12 reps
Straight Leg Deadlifts - worked up to 205 and did 10 reps, rest pause fashion
Bulgarian Split Squats - four sets after SLDs while cleaning up - 2 sets with 25 pound DB, two bodyweight.

---------
couldn't work out in AM so had to work out after work. way too hot in the garage, so had to cut a bit short.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Jun 09, 2010 12:47 am

Tuesday, June 8, 2010

warm up
20 kg complex - 5:00, incline sit ups

dip/DB curl circuit
dip - BW x 5, x 7, +5 x 7, +7.5 x 5, BW x 7, +7.5 x 5
DB curl - 40 x 5, x 7, x, 7, x 5, x 5, x 6
jump stretch flex after

-----
weight and waistline are starting to creep up, and not just lean muscle. need to start watching my diet a bit more closely.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu Jun 10, 2010 3:20 am

Wednesday, June 9, 2010

At gym

Barbell Row (strict) - worked up to 135 and did sets of 5. (worked up from 95 x 10)

after that did a lot of "gym stuff" for the back that I cannot do at home. (lat pulldowns supersetted with cable rows, hammer strength pullovers, curl grip lat pulldowns, DB shrugs, etc.)

----

good workout. I quite enjoyed being able to do all the "back stuff" at the gym. I may start getting into the gym once a week just to have access to all the machines and what not. There was a hammer row machine that looked interesting, and I never made my way over to the chest supported row.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri Jun 11, 2010 1:03 am

Thursday, June 10, 2010

At home

leg curls supersetted with bulgarian split squats
sets of forward lunges with DBs

---

had to drop the hip belt squat. I just do not like it enough to make it a cornerstone of my program. so today is now misc. leg day.

I liked the bulgarian squat/leg curl combo. Did sets of 10 for each - 4 sets total. Worked from 20 pound dumbell up to 35 pound db for split squat and by the end my legs were shaky. worked up to 2 45 pound plates for leg curls.

for DB lunges I did 3 sets of 10/10 holding a pair of 20lb DBs.

good workout.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat Jun 12, 2010 9:00 pm

Saturday, June 12, 2010

At gym

squat - worked up from 135 and ended with 255 x 3 (easy)

variety of "gym" leg stuff - leg curls, leg extensions, calf raises, etc.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sun Jun 13, 2010 7:59 pm

Sunday, June 13, 2010

warm up - 20kg long cycle switch at 10 - 7:00

DB Press supersetted with curl bar pullovers -
DB press 35s x 12, 40 x 10, 40 x 6,2,2 (rest with bells at side)
pullover 45 x 12, 50 x 10, 50 x 10

Front squat, leg curl, curl bar curl tri-set -
front squat - 75 x 7, x 7, x 7
leg curl 70 x 12, x 12, x 12
curl 60 x 10, x 12, x 15

-----

good light workout - muscles felt worked, panting by the end, but not dead by any means.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Mon Jun 14, 2010 11:58 pm

Monday, June 14, 2010

warm up - 20kg mixed work - 5 minutes

Front Squat - 65 x 15
DB Press - 20's x 15
Barbell Row - 65 x 15
Dip - BW x 5
Straight Leg Deadlift - 135 x 15
DB Curl - 15s x 15
Leg Curl - 25 x 15
1 leg DB calf raise - 25 x 15

------------

trying something a bit different for the next few weeks . . .I do not change programs. I let my programs evolve . . .

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Jun 16, 2010 1:26 am

Tuesday, June 15, 2010

15:00 cardio -
20kg KB 1 arm long cycle - switch at 10 - 10:00
heavy hand shadow box - 5:00.

forgot to stretch and do ab work. next time.

---------------------
so far experiment going well.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Jun 16, 2010 11:33 pm

Wednesday, June 16, 2010

Warm up - 5:00 20kg medley

front squat - 75 x 15
DB Press - 25's x 15
Barbell Row - 70 x 15
Dip - BW x 6
Straight leg deadlift - 140 x 15
DB Curl - 20's x 15
Leg Curl - 35 x 15
Leg Extension - 35 x 15
Calf raise - 30 x 15

--------------
good quick full body circuit.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri Jun 18, 2010 12:10 am

Thursday, June 17, 2010

Front Squat - 80 x 15
DB press - 30s x 15
BB Row - 75 x 15
Dip - bw x 7
(did the above twice then . .)
straight leg deadlift - 145 x 15
(then)
DB Curl - 25 x 15
leg curl - 45 x 15
leg extenstion - 45 x 15
(did that circuit twice then . . . )
1 leg DB Calf raise - 35 x 15/15

----

good workout. same as the past few days but I broke it into a couple of circuits and ran through them twice.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Sat Jun 19, 2010 4:05 pm

Saturday, June 19, 2010

Warm up - 20kg long cycle 8:00 switch at 10

Front squat - 85 x 15
DB press - 35s x 15
BB row - 80 x 15
Dip - BW x 8
Straight leg deadlift - 150 x 15
DB Curl - 30s x 15
Leg curl - 55 x 15
leg extension - 55 x 15
1 leg DB calf raise - 40 x 15/15
-------------------
one full circuit - the way it all works out is that I do the first four back to back, stop and set up for the SLD - do that - then set up and do the next three (DB curl, leg curl, leg ext) back to back, then finish with the calf raise and clean up.

really it is kind of a waste to do just one set since the set up is what takes the time. once set up I could and should run through each section twice.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Mon Jun 21, 2010 11:30 pm

Monday, June 21, 2010

Warm Up - 2okg Long Cycle 7:30, switch every 5 reps
front squat - 90 x 15
DB press - 40s x 15
BB row - 85 x 15
Dip - BW x 9
straight leg deadlift - 155 x 15
DB curl - 35s x 15
Leg curl - 65 x 15
leg extension - 65 x 15
DB calf raise - 45 x 15/15

----------------------

The DB press is just about at limit for 15 reps. I am going to squeeze out one more workout at 15 reps and then back cycle weights and start building from two sets of 10.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Wed Jun 23, 2010 1:35 am

Tuesday, June 22, 2010

easy cardio day

back is tired so I just did some easy sets of KB snatches with the 16kg.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu Jun 24, 2010 1:07 am

Wednesday, June 23, 2010

Warm up - 20kg long cycle, switch at 10:00, 6:30

front squat - 95 x 15
DB press - 45s x 10
BB row - 90 x 15
dip - bw x 10
straight leg deadlift - 160 x 15
DB Curl - 40s x 10
leg curl - 75 x 15
leg extension - 75 x 15

-------------------
definitely reached the end of my ropes with the 15s. back cycling and building up with 10 reps.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Thu Jun 24, 2010 11:52 pm

Thursday, June 24, 2010

16kg snatch 4:00 set, 5:00 set. 14 rpm each set.
15 minute run

-----

nice weather and it is time to start building up the conditioning again.

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Re: Don't Call it a Comeback . . . .

Post by newguy » Fri Jun 25, 2010 2:20 pm

Friday, June 26, 2010

warm up - 20kg long cycle - 5:30, switch every 8 reps

front squat - 70 x 10, x 10
DB press - 25s x 10, x 10

Barbell row - 65 x 10, x 10
Dip - (BW + 5) x 2, x 2

Leg Curl - 35 x 10, x 10
Leg ext. - 35 x 10, x 10
DB Curl - 20 x 10, x 10

------------------
each grouping was done as a circuit.
very easy.

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