New Guy - 2011

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

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New Guy - 2011

Post by newguy » Mon Dec 27, 2010 5:18 pm

Week 1

Monday - 12/27/10

Bench Press 135 x 5, 140 x 5, 145 x 8
DB Press 40s x 8, x 8, x 8
DB Row 40 x 12, x 12
Last edited by newguy on Fri Dec 31, 2010 8:30 pm, edited 1 time in total.

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Re: New Guy - 2011

Post by newguy » Tue Dec 28, 2010 7:21 pm

Tuesday, December 28, 2010

2 hand swing - 24kg x 25, three sets
alternate DB curl - 35 x 8/8
Last edited by newguy on Thu Dec 30, 2010 8:50 pm, edited 1 time in total.

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Re: New Guy - 2011

Post by newguy » Thu Dec 30, 2010 8:17 pm

Thursday, December 30, 2010

Military Press - 95 x 7, 95 x 7, 105 x 6
Deadlift - 135 x 5, 155 x 5, 185 x 5, 185 x 5
Flat DB Press - 55 x 7, x 7, x 7
Front Squat 95 x 3, 65 x 7, x 7
BW Row x 7, x 7, x 7

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

flat DB press was with slight incline
alternated Flat DB press and front squats.

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Re: New Guy - 2011

Post by newguy » Fri Dec 31, 2010 8:29 pm

Friday, December 31, 2010

2 hand KB swing - 24 kg x 25, 25, 28
Alternate DB curl - 35 x 8/8, 6/6, 5/5

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Re: New Guy - 2011

Post by Mickey O'neil » Fri Dec 31, 2010 8:38 pm

Welcome back, newguy.

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Re: New Guy - 2011

Post by newguy » Sat Jan 01, 2011 8:30 pm

Week 2

January 1, 2011

bench press - 135 x 8, 145 x 8, 155 x 10
trap bar deadlift - 135 x 10, 155 x 10
DB press - 40s x 8, x 8, 45 x 7
trap bar row - 65 x 10, x 10, x 10

-----------
* added trap bar deadlift - keeping it at 2 sets of 10 and adding weight
* for convenience moved DB row to next week (replacing bw row) and switched to trap bar rows. not sure I really like the trap bar row, but will stick with it for a bit.

---
Mickey O'neil wrote:Welcome back, newguy.
Thanks Mick!

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Re: New Guy - 2011

Post by newguy » Tue Jan 04, 2011 1:59 am

January 3, 2011

Military Press 95 x 7, 105 x 7, 115 x 6
Deadlift 185 x 5, 190 x 5, 195 x 5
DB Bench Press 55 x 8, x 8, 60 x 6
Manta Ray Squat 135 x 3, x 3, x 3
1 Arm DB Row 40 x 15/15
----------------------

Right shoulder still feels a bit dicey - going to bring the hands a bit closer together in the bench press and tuck the elbows - Flat DB press I am going to start using parallel grip at bottom rotating to normal at top. Also working a bit more on stretching out the shoulder, lats, pecs etc. throw in some turkish get ups, planks, side planks, etc. on off days for stability.

Switched the manta ray squats for the front squats.

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Re: New Guy - 2011

Post by newguy » Wed Jan 05, 2011 1:23 am

Tuesday, January 4, 2011

TGUs - 16kg x 4/4
2 hand swings - 24kg x 25, 4 sets

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

made a very conscious effort to stretch out the shoulders, lats, and chest during the day. Will do some more stretching tonight.

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Re: New Guy - 2011

Post by newguy » Thu Jan 06, 2011 2:57 am

Wed Jan 5, 2011

some light snatches with the 16kg and some swings, same bell.
garbage day - just tried to break a sweat.

-----

edit - I forgot, also did some DB hammer curls with 40s, 3 slow sets of 5

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Re: New Guy - 2011

Post by newguy » Fri Jan 07, 2011 4:46 am

Thursday, January 6, 2010

60 minute walk.

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Re: New Guy - 2011

Post by newguy » Sat Jan 08, 2011 11:02 pm

WEEK 3

Saturday, January 8, 2011

Bench Press - 135 x 8, 145 x 8, 155 x 5, 165 x 8
Trap Bar Deadlift - 155 x 10, 175 x 10
DB Press - 40 x 8, 45 x 8, 45 5
Trap Bar Row - 70 x 10, x 10

------

Good workout.

----

Post workout questions -

1. Do I really need the trap bar row? What is it going to get me? I do 1 arm DB rows on day 2. is this just redundant? maybe I would be better off adding some sets to the trap bar dead, or just do curls?

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Re: New Guy - 2011

Post by newguy » Mon Jan 10, 2011 4:36 am

Sunday, Jan 9, 2011

2 hand swing - 24kg 4 sets of 25

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Re: New Guy - 2011

Post by newguy » Mon Jan 10, 2011 5:02 pm

Monday, Jan 10, 2011

early AM workout

light KB snatches - 16 kg
2 hand swing 28KG - 2 sets of 20

---------
short workout just to break a sweat and get the HR up.

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Re: New Guy - 2011

Post by newguy » Tue Jan 11, 2011 2:33 am

Monday, January 10, 2011

PM workout

Military Press - 105 x 7, 115 x 7, 100 x 8
Deadlift - 195 x 5, 205 x 5, 185 x 8 (overhand grip)
DB Bench press - 55s x 12, x 11
Front Squat - 65 x 3, 75 x 3, 85 x 3, 3, 3
1 arm DB Row 40 x 12/12, x 12/12

----------

this week is going to be nuts so I decided to get day 2 in right off the bat.

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Re: New Guy - 2011

Post by newguy » Wed Jan 12, 2011 2:51 am

Tuesday, Jan 11, 2011

Rest day

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Re: New Guy - 2011

Post by newguy » Fri Jan 14, 2011 1:44 am

Thursday, Jan 13, 2011

Squat 95 x 5, 115 x 5, 135 x 5, 145 x 5, 155 x 5
Bench press 135 x 5, 150 x 5, 165 x 5, 175 x 5, 155 x 5
Deadlift 135 x 5, 175 x 5, 185 x 5

-----------

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Re: New Guy - 2011

Post by newguy » Sat Jan 15, 2011 4:34 pm

Big 3 - Week 1
Saturday, Jan 15, 2011

Bench Press - 135 x 5, 155 x 5, 175 x 5, x 5, 165 x 5
Deadlift - 225 x 1,1,1; 205 x 5
Last edited by newguy on Fri Jan 21, 2011 2:48 am, edited 2 times in total.

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Re: New Guy - 2011

Post by newguy » Mon Jan 17, 2011 5:46 pm

Monday, January 17, 2011

Squat - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5
Bench Press - 135 x 5, 165 x 5, 185 x 5
Deadlift from knee (1) - 185 x 5, 205 x 5, 215 x 5

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Re: New Guy - 2011

Post by newguy » Thu Jan 20, 2011 2:11 am

Wed Jan 19 2011

Squat - 135 x 5, 165 x 5, 190 x 5
Bench Press - 135 x 5, 155 x 5, 175 x 5, x 5, x 5
Deadlift from knee - 185 x 5, 205 x 5, 225 x 5

---

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Re: New Guy - 2011

Post by newguy » Sat Jan 22, 2011 6:46 pm

Week 2 - Big Three
Sat, Jan 22, 2011

Squat - 135 x 5, 155 x 5, 175 x 5, 195 x 5, 185 x 5
Bench Press - 140 x 5, 170 x 5, 190 x 5
Straight Leg Deadlift - 135 x 5, 155 x 5, x 5

-------------------
Last edited by newguy on Thu Feb 03, 2011 2:53 am, edited 1 time in total.

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Re: New Guy - 2011

Post by newguy » Tue Jan 25, 2011 3:16 am

Mon, Jan 24, 2011

Squat - 165 x 5, 185 x 5, 205 x 5
Bench - 145 x 5, 165 x 5, 185 x 5, x 3, x 1
Straight Leg Deadlift - 135 x 5, x 5, x 5

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

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Re: New Guy - 2011

Post by newguy » Fri Jan 28, 2011 2:09 am

Thu, Jan 27, 2011

Squat - 135 x 5, 165 x 5, 185 x 5
Bench - 135 x 5, 155 x 5, 165 x 5
straight leg deadlift - 135 x 5, x 5, x 5

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

I have a cold.

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Re: New Guy - 2011

Post by newguy » Tue Feb 01, 2011 2:05 am

Week 3 - Big Three

Mon, Jan 31, 2011

Squat - 185 x 5, 205 x 5, 215 x 5
Bench Press - 145 x 5, 165 x 5, 185 x 5, x 4, x 3
semi straight leg deadlift - 135 x 5, 155 x 5, 165 x 5

------------------------
Last edited by newguy on Thu Feb 03, 2011 2:52 am, edited 1 time in total.

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Re: New Guy - 2011

Post by newguy » Thu Feb 03, 2011 2:52 am

Tuesday, Feb 2, 2011

Squat - 155 x 5, 185 x 5, 205 x 5, x 5, x 5
Bench - 150 x 5, 170 x 5, 190 x 5
Deadlift - 155 x 5, 175 x 5

-----------

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Re: New Guy - 2011

Post by newguy » Sat Feb 05, 2011 12:39 am

Fri, Feb 4, 2011

Squat - 170 x 5, 190 x 5, 210 x 5
Bench - 145 x 5, 165 x 5, 185 x 5, x 5, x 5
Deadlift - 165 x 5, 185 x 3, 205 x 1

----------

video'd my deadlift. very ugly even at warm up weights. just cannot get the hips down. back rounds. nasty.

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