My overall goals have changed since I started Rippetoe's Starting Strength almost a year ago, I wanted the big muscles like most everybody who starts lifting weights. After working out for almost a year and a half (nearly a year with BB.NET), my goals are now more realistic for where I am in my life...stronger and healthier. I'm still going to work hard, but take it easier with progression. I'll be satisfied with gradual progression, small weekly increases. I'm pleased with where I'm at right now physically. I've exceeded my wildest expectations when I first decided to get healthier back in 2006 as far as weight loss and overall health.
Wednesday 12/5/07
LOWER 1
Deadlift ------------------10xbar 5x135 3x155 8x175
Bulgarian Split Squat ----- 4xBW 3x30 2x6x40
GHR --------------------- 2x5 Negatives
Cable Pull Through -------- 2x15x100
Hanging Knee Raise ------- 2x12
Thursday 12/6/07
UPPER 1
Dumbbell Bench Press ------ 8x50 3x60 3x70 2x6x75
Pull-ups ------------------- 8x4 (tried for 10x4 to see if I could do it)
Dumbbell Overhead Press --- 8x30 2x6x45
Seated Cable Row ---------- 3x6x125
Dumbbell Lateral Raise with a shrug ---- 2x8x15
Saturday 12/8/07
LOWER 2
Romanian Deadlift ----------- 10xbar 6x135 3x165 3x8x195
Step-ups ------------------- 4xbw 4x30 3x6x40
GHR ------------------------ 2x5 negatives
Cable Pull Through ---------- 2x12x120
Russian Twist --------------- 2x8
Hanging Knee Raise ---------- 2x12
Sunday 12/9/07
UPPER 2
Unilateral Dumbbell Flat Bench Press ---- 6x40 3x50 3x6x60
Pull-ups ------------------------------- 8 5 6
Unilateral Dumbbell Overhead Press ----- 6x30 3x6x40
T-Bar Row ------------------------------6x45 3x6x70
Hi Low Cable Pull ------------------------8x120 8x140 2x10x150
Dumbbell Curl/ Scull Crusher (Superset) -- 2x8x35/2x10x75
Monday's and Tuesday's HIIT usually 20 - 25 minutes
Thursday slow easy cardio usually 30 minutes
Friday nothing
All Dumbbell weights are one Dumbbell, so the actual weight is double. By Unilateral, I mean start with both arms up and extended, and do one arm at a time, non-working arm stays up. I don't know what it's really called. This is not necessarily my final routine, it's what I did last week. Since I'm viewing this as a new starting point, I lowered the reps and weights so I can start a planned progression that I can stick with for a while.
I like my lower routine. I decided to go higher reps for Deadlift. I feel them a lot more where I should when I lower the weight and increase the reps. GHR are coming along slowly but surely. I do not have a GHR machine, so I have to hook my ankles under something to do them. I'm to a point where I can do one controlled negative rep all the way to horizontal without using my hands.
Still experimenting with my upper routine. Trying to work chest, back and shoulders every Upper workout.
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What don't kill you make you more strong -- Metallica - Death Magnetic
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