DB Incline Bench Press
35#x3x8
DB Bent Over Row
35#x3x8
Barbell Curl
30#x3x8
Triceps Pressdown
50#x3x8
All set have 90 second rests between sets. All movements done as fast as possible, sets of 8 lasted about 15 seconds.
Wednesday, November 14, 2007
Monday, November 05, 2007
11/5/07
Restart. Too much stuff got in the way last week to get to the gym. Now that it's gone I'm back and going to push hard through this.
Bench Press - 100#x8x3
Seated Rows - 140#x8x3
DB Shoulder Press - 30#x8x3
Lat Pulldowns - 110#x8x3
All sets done with 60 seconds rest between sets. The weight are supposed to be 80% of 1RM. I'm not sure what my 1RM is on the shoulder press and lat pulls. I can probably go higher on the lat pulls but the shoulder press is good there for now.
I'm going to be following the more strength based routines that Waterbury has laid out in Muscle Revolution. I'm not so concerned with fat loss right now - I can hide that under bulky clothes at this time of the year and there are no ladies to impress right now. I want to get stronger so I'll put off fat loss until springtime is rolling around.
Bench Press - 100#x8x3
Seated Rows - 140#x8x3
DB Shoulder Press - 30#x8x3
Lat Pulldowns - 110#x8x3
All sets done with 60 seconds rest between sets. The weight are supposed to be 80% of 1RM. I'm not sure what my 1RM is on the shoulder press and lat pulls. I can probably go higher on the lat pulls but the shoulder press is good there for now.
I'm going to be following the more strength based routines that Waterbury has laid out in Muscle Revolution. I'm not so concerned with fat loss right now - I can hide that under bulky clothes at this time of the year and there are no ladies to impress right now. I want to get stronger so I'll put off fat loss until springtime is rolling around.
Tuesday, October 30, 2007
10/30/07
Big Boy Basics - yeah, I know, a day behind. Life gets in the way again.
Bench Press
Warmups - 45x6, 75x4, 95x2
Worksets - 100x8x3
Seated Rows
Worksets - 140x8x3
DB Shoulder Press
Worksets - 25x8x3
Lat Pulldowns
Worksets - 110x8x3
All sets done with 60s rests between sets. I like this workout. Short sets and I'm trying to move the weight quickly as Waterbury has been alluding to in his recent articles.
Lower body day tomorrow.
Bench Press
Warmups - 45x6, 75x4, 95x2
Worksets - 100x8x3
Seated Rows
Worksets - 140x8x3
DB Shoulder Press
Worksets - 25x8x3
Lat Pulldowns
Worksets - 110x8x3
All sets done with 60s rests between sets. I like this workout. Short sets and I'm trying to move the weight quickly as Waterbury has been alluding to in his recent articles.
Lower body day tomorrow.
Friday, October 26, 2007
10/26/07
No workouts today or yesterday. I had too much running around to do, things to do for Chris and the other boys, to fit the time in for a gym session. And this weekend it will be helping a friend rip out a bathroom. So I guess that could qualify for a workout in some circles. Sometimes life gets in the way.
On Monday I'm going to be starting Chad Waterbury's Big Boy Basics (just cos I like the name). I'm going to try and follow some of Waterbury's plans for now. They are short, only lasting about 3 weeks each, so they should be able to keep my interest. We shall see.
On Monday I'm going to be starting Chad Waterbury's Big Boy Basics (just cos I like the name). I'm going to try and follow some of Waterbury's plans for now. They are short, only lasting about 3 weeks each, so they should be able to keep my interest. We shall see.
Wednesday, October 24, 2007
10/24/07
5 minute bike warmup
Bench Press
Warmup sets - 55x5, 75x3, 100x2
Worksets - 110x5x3
Front Squats
Warmup sets - 65x5, 85x3, 100x2
Worksets - 110x5x3
Seated Rows
Worksets - 140x5x5
Mixed up the order a little. Bench was better but the last rep was ify (amazing where you can find it with a heavy bar over your head). Squats were good and moving bench away from the rows I had much stronger row sets.
Food for the day - Cals 1859 - 38%F, 20%C, 42%P
Bench Press
Warmup sets - 55x5, 75x3, 100x2
Worksets - 110x5x3
Front Squats
Warmup sets - 65x5, 85x3, 100x2
Worksets - 110x5x3
Seated Rows
Worksets - 140x5x5
Mixed up the order a little. Bench was better but the last rep was ify (amazing where you can find it with a heavy bar over your head). Squats were good and moving bench away from the rows I had much stronger row sets.
Food for the day - Cals 1859 - 38%F, 20%C, 42%P
Tuesday, October 23, 2007
Monday, October 22, 2007
10/22/07
Front Squats
Warmups - 65x5, 85x3, 105x2
Worksets - 110x5x3
Bench Press
Warmups - 75x5, 95x3,
Worksets - 110x2x3, 105x3x3
Seated Rows
Worksets - 140x5x5
Didn't have it on the bench today. I had a lot to do this morning and of course I slept late. Didn't get to the gym until 12:00 and up until that time I had not eaten anything. I wonder if that played into the performance on the bench today.
Food for the day - Cals 1747 - 40%F, 19%C, 41%P
Warmups - 65x5, 85x3, 105x2
Worksets - 110x5x3
Bench Press
Warmups - 75x5, 95x3,
Worksets - 110x2x3, 105x3x3
Seated Rows
Worksets - 140x5x5
Didn't have it on the bench today. I had a lot to do this morning and of course I slept late. Didn't get to the gym until 12:00 and up until that time I had not eaten anything. I wonder if that played into the performance on the bench today.
Food for the day - Cals 1747 - 40%F, 19%C, 41%P
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