12/15 Deads/2 Board/Front Squats

Last week  (12/4-12/10) was somewhat of a deload for me.  We did light circuits, working on cardio.

Sunday 12/11/11
Squats - 135 x 10/185 x 5/225 x 3/245 5 x 5
Axle Deads - 130 4 x 5/165 x 5

Took of Tuesday due to welcoming a new niece into the family!

Thursday 12/15/11
Deadlifts - 135 x 10/185 x 5/225 x 3/275 5 x 5
2 Board Press - 185 5 x 6
Front Squats - 205 5 x 4

Good workout.  Deadlifts all felt extremely light.  Front Squats felt good as well. 

12/4 Circuit

Back Squat/Squat to Push Press/Good Mornings/Front Squat/RDL/Bent Over Rows

4 circuits, 5 reps each exercise. 45 lbs/65 lbs/95 lbs/135 lbs

12/1 Max Squats

Squats
45 x 10/95 x 5/135 x 5/185 x 3/225 x 2/275 x 1/315 x 1/365 x 1/405 x 1 (This is a 40 lb Raw PR)

11/29 Axle/Power Cleans

Strict Axle Press
25 x 10/115 x 5/165 x 3/185 x 1/205 x 1

Power Cleans
135 x 5/185 x 3/205 x 1/235 x 1

Clean and Jerk 135 x 10

11/27 Deadlifts

Front Squats
45 x 8/95 x 5/135 x 3/185 x 1/185 x 1

Deadlifts
135 x 5/185 x 3/225 x 3/275 x 1/315 x 1/365 x 1/405 x 1/455 x 1 (Ugly, but locked it out).

11/22 Box Squats/Axle Press/Snatch Dead lifts

Box Squats
45 x 10/95 x 8/135 x 5/185 x 3/225 x 2/275 x 1/350 5 x 2

Strict Axle Press
25 x 5/115 x 3/145 4 x 3

Snatch Grip Dead Lifts
135 x 3/225 x 2/285 3 x 1

11/21 Chest/Tris

Bench Press
45 x 20/45 x 20/95 x 15/95 x 15/135 x 15/155 x 12/175 x 10/185 x 10/185 x 10

Incline DB Press
50 x 12/60 x 12/60 x 12

DB Flies
30 3 x 12

Butterflies
50 x 12/50 x 12/60 x 12

1 Arm DB Tri Ext
30 3 x 12

DB Skull Crushers
40 3 x 12

Pushdowns
50 x 12/60 x 12/60 x 12

BW Bench Dips
x 20/x 17/x 19

Killer workout.....  Feeling pretty good about handling the volume....

11/20 Dead lifts/Front Squats

Tweaked a muscle in my lower back, so I took a week off......

Front Squats
45 x 10/95 x 5/135 x 5/185 x 3/225 x 1/275 5 x 1

Dead lifts
135 x 5/185 x 3/225 x 3/275 x 2/335 5 x 2

11/13 Deadlifts/Front Squats

Deadlifts
135 x 5/185 x 5/225 x 3/275 x 3/315 x 1/365 x 1/425 4 x 1 - Was suppose to do 5 sets, didn't have it.

Front Squats
45 x 5/95 x 5/135 x 5/185 x /225 5 x 2 - Pulled something in my lower back on the last set.  Gonna be hurting for a month.....

11/10 Squats/Jerk Press/Axle DLs

Squats
45 x 10/95 x 10/135 x 10/185 x 5/225 x 3/275 5 x 2

Jerk Press
45 x 5/95 x 5/135 x 3/185 5 x 3

Axle DLs
115 x 3/225 5 x 1

11/8 Box Squats/Strict Axle/Speed Snatch DLs

Box Squats (14" Box)
45 x 10/95 x 10/135 x 5/185 x 3/225 x 3/275 x 2/315 x 1/365 5 x 1

Strict Axle
25 x 5/75 x 5/115 x 5/165 x 2/165 x 2/165 x 6


Speed Snatch DLs
135 x 5/225 x 3/225 x 3/225 x 3/225 x 6

11/6 Deads/Front Squat

Deadlifts
135 x 5/185 x 5/225 x 3/275 x 2/315 x 1/375 (5 x 2)

Front Squats
135 x 5/195 (5 x 3)

Called it.

11/3 Low Box Squats/Strict Axle Press

Low Box Squats (Box around 14")
45 x 10/95 x 8/135 x 5/185 x 3/225 x 3/275 x 1/315 x 1/365 x 1/405 x 1(Previous PR)/440 x 1 (NEW PR)

Strict Axle Press
25 x 5/115 x 3/115 x 1/165 x 1/205 x 1(20 lb PR)

Peace

11/1 Deadlifts

135 x 8/185 x 5/225 x 3/275 x 2/315 x 1/365 x 1/435 x 3

I've never done anything more than 405 for reps, so this is a PR.

Exhausted and back killing me, so called it.

10/31 Chest/Tris

Decided to take it easy today.  Been exhausted lately.
Bench Press
45x20/45x20/95x15/95x15/135x10/155x10/175x10/185x10/205x10/225x7

DB Flies
30 3 x 15

Pushdowns (SS Hands up and down)
30 3 x 15

BW Bench Dips
3 x 30

Highlights from the past week.

I'm am going to give it my all to try and keep up with this on a daily basis, but I've been super tired after working 9 hour days and working out after..

10/18 Squats - If I remember correctly I worked up to 335 x 1?

10/23 Deadlifts - Worked up to 385 x 3 (stopping at the bottom).  425 for reps this Sunday!

10/25 Box Squats - Worked up to 355 x 3.  Squats are coming around.  I think when I re-run 5/3/1 on Deads and Bench, I'm gonna run it with squats too.....

Off today in prep of Sundays monster deadlift day.....

Peace

10/17 Chest/Tris

Bench Press
45 x 20/45 x 20/95 x 15/135 x 12/185 x 5/205 x 3/245 x3/275 x 5

Incline DB Press
65 3 x 12

Flies SS Pullovers
35 x 12 SS 35 x 12
35 x 12 SS 45 x 12

Triceps Ext (SS Hands up and down)
32.5 3 x 12

DB Skull Crushers SS BW Dips
35 x 12 SS BW Dips x 20
35 x 12 SS BW Dips x 25

10/16 Deads

Deadlifts
135 x 5/135 x 5/185 x 5/225 x3/275 x 5/315 x 5/365 x 5 (Pause all at bottom)

Front Squats
135 x 3/155 x 3/185 x 3/205 x 3/225 x 3

Some biceps and called it.

10/13 Workout

Squats
45 x 15/95 x 10/135 x 5/185 x 3/225 x 3/275 x 1/315 x 1/315 x 1/315 x 1/335 x 1/350 x 1

Jerk Press
45 x 10/135 x 3/185 x 2/185 x 2/205 x 2/225 x 2/235 x 2

Axle DLs (Double Overhand)
255 x 1/225 x 1/then a bunch of misses at 255, was determined to get it.... FAIL

10/11 Workout

Low box squats
45 x 15/95 x 12/135 x 10/185 x 2/225 5 x 3

Axle Press
115 x 3/165 x 1/185 5 x 1

Speed Snatch Deadlifts
225 5 x 2

Aux work (Abs)

10/10 Chest/Tris

Last week was deload week, so took it easy.  Restarted 5/3/1 on Bench and Deadlift.  Squat will be a play it by ear lift.

Bench Press
45 x 20/45 x 20/95 x 15/95 x 15/135 x 12/135 x 12/185 x 5/225 x 5/255 x 5

Incline DB Flies - Pause at bottom
60 3 x 12

DB Flies
30 3 x 12

Tricep Ext (SS hands up and hands down)
30 3 x 12

BW Bench Dips
3 x 30

10/2 Deads

Deadlifts
135 x 8/185 x 5/225 x 3/225 x 1/275 x 1/315 x 1/365 x 1/405 x 5 (2 reps off my PR)

Was totally and completely drained for some reason, so I called it a day. 

Deload this week, thanks goodness...

9/29 Log/Circuit

Log Press (1 Clean)
90 x 5/90 x 3/140 x 3/140 x 3/190 x 3/190 x 1/220 x 6 (2 rep PR)

Circuit (2 rounds @ 10 reps each exercise)
Close Grip 135/Log Rows 140/Axle Curls -47 1st round, 57 2nd round/Band Rows/Side Raises 20/Rope Pull Aparts

Shoulders were torched.  Good day. 

9/27 Legs

Reverse Band Squats (Not sure of the resistance)
135 x 10/185 x 5/225 x 3/275 x 3/315 x 3/365 x 3/405 x 3/455 x 1/495 x 1

Tire Flip (500 lb tire)
x 5 in 16 seconds/x 3 in 10 seconds

Sprints x 100 ft
x 4/Quads are KILLING me!

Out!

9/26 Chest/Tris

Bench Press
45 x 15/45 x 15/95 x 10/95 x 10/135 x 5/185 x 5/225 x 5/250 x 10 (I wanna say this is a 3 rep PR!)

Incline Bench Press
45 x 15/95 x 12/115 x 12/135 x 12/135 x 12

Incline Flies
30 3 x 12

Triceps Pushdowns SS hands up and down
27.5 x 12/30 x 12/32.5 x 12

Triceps Kickbacks
30 3 x 12

BW Bench Dips
3 x 30

Bodyweight is a steady 198-199.  Strength is still improving.

9/25 Deads

Worked bis and tris on Friday, no big deal.

Deadlifts
135 x 10/185 x 5/225 x 3/275 x 3/315 x 3/365 x 6

Reverse Sled pulls SS Regular Sled Pulls SS 16kg Kettlebell swings
4 runs x 50 ft/50ft/10 swings.

9/22 Workout

Really wanted to hit some farmers and yoke today, but the weather had other plans.

Reverse band bench press (Not sure the resistance on the bands)
135 x 5/185 x 3/225 x 3/275 x 3/315 x 3/365 x 1/405 x 1/435 x fail.

Sprints (Ouch)
2 sprints x 50 ft
2 sprints x 75 ft

Quads are burning......

9/20 Squats/Log

Squats
45 x 12/45 x 12/95 x 10/135 x 10/185 x 1/205 x 3/235 x 3/255 x 10

Log (Clean once)
90 x 5/140 x 5/190 x 3/190 x 8

Sandbag loads (220 lb)
x 1/x 3

9/19 Chest/Tris

Bench Press
45 x 15/45 x 15/95 x 12/95 x 12/135 x 5/185 x 6/205 x 6/235 x 8

Incline DB Press
60 x 12/70 x 12/100 x 6

DB Flies
30 x 12

Skull Crushers
35 3 x 12

Tri Ext Superset hands up and down
30 3 x 12

BW Dips
x 30/x 30/ Did the last set on a dip set up with 96. - I know what I'm talking about.....

9/18 Back

Deadlifts
135 x 10/135 x 8/185 x 5/185 x 5/225 x 5/275 x 5/315 x 6

Few Aux things.  Had to rush the workout, Saints game at 12.

8/16 Arms

Preacher Curls
40 x 12/60 x 12/60 x 12/70 x 12

Incline DB Curls
25 x 12/25 x 12/30 x 12

BB Curls
65 x 12/75 x 12/85 x 12 drop 75 x 10/65 x 10/45 x 8

Tricep Pushdowns SS hands up and down
30 x 12/30 x 12/32.5 x 12

DB Skull Crushers
30 x 12/30 x 12/35 x 12

Dips on machine
120 3 x 12

Body weight at 198.2, almost to 200!

9/13 Legs

Squat
45 x 15/45 x 10/45 x 5/95 x 5/135 x 5/185 x 5/225 x 5/245 x 10

Leg Ext
75 3 x 15

Good Mornings
60 3 x 15

Called it.  Pretty intense squat workout, did a little assistance and called it a day. 

9/12 Chest/Tris

Bench Press

45 x 20/45 x 15/95 x 12/95 x 12/135 x 12/165 x 5/185 x 5/225 x 14 (4 rep PR)

Incline DB Press

50 x 15/70 x 12/90 x 12 (PR for this weight)

DB Flies

30 x 12/40 2 x 12

SS Tri Ext (Hands up and down)

30 3 x 12

DB Skull Crushers

40 3 x 12

BW Dips

x 50/x 40/x 30

BW is at 194 (up from 185).  Strength is going THROUGH THE ROOF!!!!  I'm setting PRs like crazy.  

9/11 Back/Aux

Deadlifts
135 x 5/185 x 5/225 x 3/275 x 3/315 x 12 (2 rep PR)

Some Aux stuff.  Main point today was establish a 1RM on deadlifts so I can start a deadlift program next week.

315 was very smooth.  Felt like I had prolly 2-3 more in me.  Weight is up to around 192 and the strength is following.  

9/6 Squats/Log

Squats with bands.
45 x 5/95 x 5/135 x 3/185 x 3/225 x 3/275 x 1
Not sure what the bands weigh, but it was heavy.

Log (clean once)
90 x 3/140 x 3/190 x 3/220 x 3/ add belt 220 x 4.

Good workout.  Started bulking diet today, feeling pretty good.

9/5 Chest/Tris

Bench Press
45 x 15/95 x 12/135 x 12/155 x 12/185 x 10/205 x 8/235 x 8

Incline DB Press
50 x 12/60 x 12/70 x 12

DB Flies
30 x 12/30 x 12/35 x12

Tri Extensions (SS Grip)
30 x 3 x 12

DB Skull Crushers
30 x 3 x 12

BW Dips
3 x 30

8/30 Marathon

Squats
45 x 10/95 x 10/135 x 10/135 x 10

Tire Flip - 550 lb tire
x 3/x 3

Yoke Walk
180 x 100 ft/180 x 100 ft/270 x 100 ft/360 x 50 ft/450 x 50 ft/540 x 50 ft - 1 drop

Farmers Walk
190 x 50 ft/190 x 50 ft/190 x 50 ft

Truck Pull
x 50 ft - rope assisted/ x 50 ft - no rope assist

Came home and soaked for 20 minutes.  Gonna be sore until 2013.

8/29 Chest

Workout partner couldn't make it, so I had to adjust my workout a little.

DB Bench Press
50 x 15/50 x 15/60 x 12/60 x 12/70 x 10

DB Flies
30 4 x 12

Machine Flies
80 x 12/100 x 12/110 x 12

Machine Bench Press
100 3 x 12

Called it.  Normally do Tris today too, but did some pressing yesterday so decided to stop at chest.

8/28 Back/Aux

Deadlifts
135 x 10/185 x 5/185 x 3/225 x 3/225 x 3/275 x 3/275 x 3/275 x 5

Working back slowly.

Log Press
90 x5/140 x 5/190 x 3/210 x 3/140 x 8

Lat Pulls SS Rolling Tri Ext
70 x 10 SS 20 x 10/95 x 10 SS 20 x 10 (2 sets)

Medicine Ball throws
20 in the air then 10 at the ground.

Had a fantasy football draft in the morning, so the workout was kinda late and I was kinda tired.  Ended up being a good workout though.

8/23 Workout in memory of Sam Notariano

Lost a friend today and had a nice long workout in his honor.  This one's for you Sam!!

Squats
45 x 15/95 x 12/135 x 8/185 x 5/225 x 3/225 x 3/275 x 3/275 x 3

Tire Flip
x 1/x 1/x 5/x 5

Farmers Walk
105 x 50 ft/105 x ft/155 x 100 ft

Log Press
90 x 3/90 x 3/110 x 3/130 x 3/150 x 3

Threw some stones in there too. 

Heaven is a better place because you're there.  RIP Sam, until we meet again....

8/22 Chest/Tris

Bench Press
45 x 15/95 x 15/135 x 12/ 185 x 10/205 x 8/225 x 6
DB Bench Press
50 x 12/60 x 10/70 x 8/70 x 8
DB Flies
30 4 x 10

Tri Pushdowns SS hands up and hands down
30 3 x 12
DB Skulls Crushers
25 x 12/25 x 12/30 x 10
BW Bench Dips
x 40/x 30/x 30

Morning BW - 190.2

Strength is there, need to work on the stamina.  Gonna attempt Jack3d 15 mins before workout as opposed to 30 mins (feel like it wore off half way through).

8/17 Shoulders

Log Press
90 x 5/140 x 3/140 x 3/190 x 1/220 x 1/240 x miss/240 x 1 (PR!)

Felt like I have 10 more pounds in the tank....

DB Incline
50 x 12/75 x 10/75 x 10

Called it a day.  

8/16 Legs/Back

Decided to go some squats and deads today.  This won't be my normal routine.

Squats
45 x 15/95 x 10/135 x 10/185 x 3/225 x 3/225 x 1/275 x3

Deadlift (w/chains)
135 x 8/185 x 3/225 x 3/225 + 1 chain x 3/275 + 1 chain x 3/275 + 2 chains x 3
We say the chains weigh about 25 lbs each.

Did a little assistance, but not enough to worry about.

8/15 Chest Tris

Trying to get back into doing this blog. 
Bench Press
45 x 15/95 x 12/135 x 10/185 x 3/185 x 3/225 x 10 (looking for a rep max)
DB Flies
40 3 x 12
Tri Pushdown (supset grips)
30 x 15/35 x 15/40 x 15
Bench Dips
BW 3 x 30

Took it easy today.  Trying to work back into it slowly.  Diet and serious training starts in 2 weeks.

5/7 Off

Decided to take the day off to rest... Long day ahead.


AM Weight: 179.8
PM Weight:

5/6 Arms

Preacher Curls Superset Tricep Pushdowns
50 x 15 SS 30 x 15 /70 x 12 SS 30 x 15/80 x 10 SS 35 x 15/90 x 6 SS 35 x 15

Hammer Curls Superset DB Skull Crushers
(30 x 12 SS 30 x 12) x 3

BB Curls
70 3 x 12

BW Bench Dips
x 35/ x 30/ x 30

Same Cardio.

AM Weight: 180.2
PM Weight: 182 

5/5 Cardio

Wasn't going to go the gym, but decided to last minute.

Treadmill 22 mins (start at 3.5, alternate 3.5 and 6.5 every 2 mins)

AM Weight: 180.0
PM Weight: 182.8

My cardio is getting much easier.  Might bump it up to 26 minutes soon.  Feel so much better today than the last few days.  I think my body is finally adjusted to this diet...

5/4 Shoulders

DB Press - 40 x 15/50 x 12/60 x 12/70 x 12

Front Raises Superset Upright Rows
20/70 (3 x 12)

Side Raises Superset Shrugs
20/95 (3 x 12)

Cardio
22 mins treadmill (start at 3.5, alternate 3.5 and 6.5 every 2 mins)

AM Weight: 179.8
PM Weight: 183.


Was a little bloated.  Work messed up my eating schedule and I had to stuff a lot of food in late.

5/3 Legs

Squats
45 x 20/95 x 15/135 x 12/185 x 5/225 5 x 3 (30 secs rest between sets)/135 x 10

Leg Press
2 Plates 3 x 12 (30 secs rest between sets)

Good Mornings
75 3 x12

Cardio
Treadmill 22 mins (Start at 3.5, alternate 3.5 and 6.5 every 2 mins).

AM Weight - 181
PM Weight - 183

Had a late day at work, so the workout was cut a touch short.  Still effective.

5/2 Chest/Tris

Flat Bench Press
45 x 20/95 x 20/135 x 15/155 x 15/175 x 15/185 x 12/135 x 21
DB Incline Press
40 x 15/50 x 15/55x 12
DB Flies
30 x 15/35 x 15/40 x 15
Tricep Pushdowns
30 x 20/35 x 15/35 x 15
DB Skull Crushers (Both Arms)
30 x 15/30 x 15/35 x 12
BW Bench Dips
3 x 30
Cardio
22 Minutes on Treadmill (Starting at 3.5, alternating 3.5 and 6.5 every 2 minutes).  


AM Weight - 183
PM Weight - 183.4
I'm trying to weigh myself right when I wake up and after my nightly protein shake to be consistent.  
Good workout, seems like when I diet I feel 20 times better when I'm working out.  

5/2/2011 - The Beginning

I created this blog to keep myself honest about my diet and workouts for the next 10 weeks.  My goal is to drop my body weight anywhere from 15-20 pounds, but more importantly drop my body fat percentage to around 8%.  I will be detailing my body weight in the AM and PM, as well as every rep I perform during my workout.  If you wish to follow, welcome to the journey.  If you have any questions, don't hesitate to email me at w0262717@selu.edu. 

Thanks for following,
Michael Roy