11/14/007

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.

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.

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.

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.

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

10/23/07

No workout. Had an interview. Ugh.

Food for the day - Cals 1977 - 47%F, 15%C, 39%P

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

10/21/07

5 minutes bike warm up

Front Squats

Warmup - 65x5, 85x4
Worksets - 105x5x3 120s rests

Picked up some tips from the Squat Rx series on youtube. Good sets, good depth on squats, good form throughout.

Bench Press

Warmup - 75x5, 100x3
Worksets - 110x4x3, 110x2 180s rests

Missed the last rep. Maybe I could have made it if there was a spotter but it didn't feel good so I didn't chance it.

Seated Rows

Worksets- 140x5x5 75s rests

Still the last two reps with bad form (using the lower back to get momentum). It will come.

Food for the day - Cals 2180 - 46%F, 16%C, 42%P

10/20/07

No workout.

Food for the day - Cals 1961 - 45%F, 15%C, 40%P

10/19/07

Front Squat
Warmups - 55x6 75x4 90x2
Worksets - 100x5x3

BB Bench Press
Warmups - 65x6 85x4 95x2
Worksets - 105x5x3

Seated Rows
Worksets - 140x5x5

Pretty much the same workout as yesterday. Increased the weight on the rows but the last set I was leaning back (bad form) so I'll keep at the weight until I get them all right. Squats and bench were better, stronger.

The program is supposed to be M-F with weekends off. I have an interview on Tuesday so I'll stay out tomorrow, workout Sun & Mon and then W-F.

Edited to add - Food for the day - Cals 1899 - 38%F, 20%C, 42%P

10/18/07

Shoulder feels good so back in I go.

Front Squat
Warmups - 55x6 75x4 90x2
Worksets - 100x5x3

Lost form on the last 2 sets so I'll do this weight again tomorrow. I have to try to remember to bring the camera so I can video the squats to check form.

BB Bench Press
Warmups - 65x6 85x4 95x2
Worksets - 105x5x3

The last few reps were tough.

Seated Rows
Worksets - 135x5x5

No warmups here, already there from the bench.

Planks - 3x60 seconds

I'm trying to keep to rest periods of 120s for the squats and bench press, 75s for the rows. I needed to go 150s for the last 2 sets of bench. All in all a good workout.

Edited to add: Food for the day - Cals 2056 - 40%F, 18%C, 42%P

10/17/07

No workout today. All last night I had a very sharp pain in my right shoulder, rear delt area. And it wasn't DOMS. This morning when I woke up it was still there. I haven't benched in a while (well I haven't anythinged in a while, but even back then I wasn't benching). So I took this day off to see. This afternoon it's feeling much better so I'll give it a go tomorrow.

10/16/07

Front Squats - 95x5x3

Bench Press - 100x5x3

Seated Rows - 125x5x5

Crunches - bwx3x10

Two days in a row. Surprisingly I'm not sore and this felt good.

10/15/07

Still working my way into this. This I picked up of the Precision Nutrition site. A simple little workout.

Front Squats - barx6, 65x5, 85x3, 95x3x3

BB Bench Press - 65x6, 85x3, 95x3, 100x4x3

Seated Rows - 120x5x5

The first two exercises are supposed to be 5x3. Since I haven't been to the gym in a while I'm still feeling out the weights. But this workout is also 5 days per week. It's a workout designed for some who has taken some time off looking to get back into the swing of things (that sounds like me). I'm going to give it a whirl for 2 weeks and then probably get to some Waterbury routines.

(multi sets are shown as weightXsetsXreps)

New Workout Log.

This is where the workouts will be logged once I decide on a plan. I'm leaning towards some Waterbury stuff. We'll see in about a week or so.