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.