4/6/11 and 4/9/11
At this point I’m just focusing on the big 4 and doing whatever random assistance I feel is necessary. I’ll only post about the main lifts from here on out because honestly, no one cares, and reading about doing 50lb barbell curls is boring and gay.
4/6/11
Dead lift
Worked my way up to a some doubles with 135lbs x 10 x 2, 185lbs x 5 x 1.
Work sets consisted of 235 x 2 x 3. Then did 185 x 5 x 2 and called it a night.
4/9/11
Worked up to my work sets with 45lbs x 50 x 2, 115lbs x 8 x 2.
Work sets: 180lbs x 3 x 3. Finished off with some close grip bench 115 x 5 x 1.
4/4/11 Workout
Standing barbell OHP
45lbs 2 x 15 as a warmup
80lbs 1 x 5
115lbs 3 x 3
80lbs 2 x 5
Upright rows
65lbs 3 x 8
Bent over rows
95 3 x 8
Dumbbell flies
15lbs 3 x 8
3/21/11 and 3/23/11 Workouts
3/21/11 -
Standing barbell OHP
Warm-up
5 x 3 135lbs
Dumbbell bench
3 x 10 35lbs
Pull-ups
3 x 5 BW
Dumbbell curls
3 x 8 25lbs
Shoulder flies
3 x 10 15lbs
3/23/11
Dead lift
Warm-up
5 x 3 235lbs
Front squat
3 x 5 100lbs
Dumbbell shrugs
3 x 15 60lbs
Bent over dumbbell rows
3 x 10 35lbs
Face pulls
3 x 10 100lbs
3/20/11 Workout
Squat
Warm-up
5 x 3 205lbs
Dead lift
3 x 8 160lbs
Barbell BOR
3 x 8 115lbs
Facepulls
3 x 8 100lbs
Dips
3 x 5 BW
Ab rollouts
3 x 10
3/18/11 Workout
It has been an inactive week as far as lifting. Sunday’s squat workout left my lower back feeling like I was ran over by a train. I don’t know what happened. I kept good form. I think it may be related to squatting with a low bar position. I’m not going to worry about it and consider it a fringe case.
Bench
Warm-up
5 x 3 170lbs – Bar speed and form was great. I can’t believe how much my bench has improved.
Close grip bench
3 x 8 100lbs
Dumbbell OHP
3 x 8 30lbs
Overhead triceps extensions
3 x 8 20lbs
And crap, I just realized I forgot scap push-ups. Son of a….
Ab roll-outs
3 x 10 – These were tough and I definitely feel it in my abs. I think I’ll replace Swiss ball crunches with these.
3/13/11 Workout
Squat
Warm-up
5 x 3 200lbs
Dead lift
3 x 8 160lbs
Barbell bent over rows
3 x 8 105lbs
Face pulls
3 x 8 100lbs
Dips
3 x 5 BW
3/11/11 Workout
Bench
Warm-up
3 x 5 165lbs
Close grip bench
3 x 8 100lbs
Dumbbell overhead press
3 x 8 30lbs
Overhead triceps extensions
3 x 8 20lbs
Scap push-ups
1 x 15
Swiss ball crunches
1 x 35 35lbs
3/9/11 Workout
Dead lift
Warm-up
5 x 3 225lbs
Front squat
3 x 5 100lbs – Still tweaking my form on this.
Dumbbell Shrugs
3 x 15 60lbs
Dumbbell bent over rows
3 x 8 35lbs
Face pulls
3 x 8 100lbs
Swiss ball crunches
1 x a bunch 35lbs
3/7/11 Workout
Standing OHP
Warm-up
3 x 5 125lbs
Dumbbell bench
3 x 8 35lbs
Thick bar pull-ups
2 x 5, 1 x 4 Bodyweight
Dumbbell curls (lol)
3 x 8 20lbs – These were insanely easy.
Lateral raises
3 x 8 15lbs – My shoulders were taxed
Swiss ball crunches
3 x 12 35lbs
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