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4/15/08 Lower Body Workout #2

Squats 5rm - 365x5
i was thinking about it for a while and while i was originally going to go for 415x3 again i realized that i was somewhat stalling out going for 3rm and so i decided to switch it up and go for a 5rm, i started with 365 this week and got it fairly easily so i'm going to work on building this up for a while before i switch back to going for 3rm. also, i made sure to have one of the trainers watch my depth on squats again (mainly b/c i am pretty much paranoid about making sure that i always go below parallel). i felt like i was going real nice and deep on every rep, and the trainer confirmed that for me. he told me that i was well below parallel on every rep so i was really pretty happy about that

Goodmornings 3x5 - 200x5, 200x5, 200x5
the squats didn't take that much out of me so i decided to go a little heavier on the goodmornings today, i got all of them with good form and they all felt pretty good in my hamstrings and back while i was doing them

Hyperextensions 3x10-12 - 45x12, 45x12, 45x12
i am not moving up in weight on these simply b/c i'd rather do them with a 45lbs plate than a heavier dumbell, so to make up for that i am holding at the top for longer at the end of each set

Leg Press 3x10-12 - 450x12, 450x12, 450x12

Abs 6 sets - done

Standing Barbell Calf Raise 4x10-12 - 185x12, 185x12, 185x12, 185x12

4/17/08 Upper Body Workout #2

Bench Press 3rm - 285x3
new all time 3rm, needless to say i was pretty pumped about it

Floor Press 5rm - 260x4
i might have been able to get 5 but i didn't have anyone spotting me and i was struggling on the 4th rep so i decided to rack it and go for 5 next week when i will be sure to have somebody spot me.

Push Press 5x5 - 125x5, 135x5, 145x5, 155x5, 165x5
i was pretty tired after the bench and floor press so i decided to ramp the weight up on push press this week, next week i'm planning on using straight weight for all 5 sets again

Dips 3x8-10 - 45x10, 45x8, 45x8

Chin Ups 3x8 - 8, 8, 6

Lat Pulldowns 3x10 - 144x10, 144x10, 144x10
last week i finally got all of the 6x6 using pull ups/chin ups so i decided to change things up and increase the reps on chin ups and add in some lat pulldowns

Tate Press 3x10-12 - 50x12, 50x10, 50x10

Incline DB Curls 3x8-10 - 40x10, 40x10, 40x8


Lower Body Workout #2

Deadlift 1rm - 525x1
i worked up to a new 1rm this week so i was pretty happy about that. the chalk that i ordered didn't arrive in time for my workout so to save energy and my grip i decided to move deadlifts in front of my cleans/front squats and i cut down on my warm ups sets

Cleans/Front Squats 3x5 - 185x5, 185x5, 185x5
these just zap my energy, but i really like doing them and i think they are a great overall body lift

Lunges 3x10 - 135x10, 135x10, 135x10

Hyperextensions 3x10-12 - 25x12, 25x12, 25x12

Abs 6 sets - done

Bodyweight standing Calf Raise 12, 12 (single leg) 25 25 30 (both legs)

Nice work. Congrats on the bench

yeah congrats dude....nice lift

wow....shit, i haven't updated in a week - here's what i have been up to in the weight room

4/21/08 - Upper Body Workout #1

bench press 4x8 - 230x8, 230x8, 230x8, 230x8
db incline bench press 3x8-10 - 75x9, 75x9, 75x8
cable rows 5x5 - 216x5, 216x5, 216x5, 216x5, 216x5
db lateral raise 3x10 - 35x10, 35x10, 35x10
cheated to get the last couple of reps, so i am going to stay at this weight for a while until i get all of the reps with good form
high cable rope rows 3x10 - 86x10, 86x10, 86x10
i am sure this isn't the correct name for this exercise, but to explain what i am doing with it: i use to rope attachment on the seated row pulley and "row" my thumbs up to my jaw line, it hits the upper back/lower trap area
skull crushers 3x10-12 - 105x12, 105x12, 105x12
ez bar curls 4x8-10 - 95x10, 95x10, 95x10, 95x9


4/22/08 Lower Body Workout #1

squats 5rm - 375x5
goodmornings 3x5 - 200x5, 200x5, 200x5
hyperextensions 3x10-12 - 45x12, 45x12, 45x12
leg press 3x10-12 - 500x12, 500x12, 500x12
abs 6 sets - done
seated calf raise machine 4x12-15 - 315x15, 315x15, 315x15, 315x15


4/24/08 Upper Body Workout #2

bench press 3rm - 290x3
went up no problem, i was pleasantly suprised
floor press 5rm - 260x5
push press 5x5 - 135x5, 145x5, 155x5, 165x5, 170x4
weighted dips 3x8-10 - 45x10, 45x8, 45x8
chin ups 3x8 - 8, 8, 7
lat pulldowns 3x8-10 - 146x10, 146x10, 146x10
tate press 3x10-12 - 50x12, 50x12, 50x12
db preacher curls 3x8-10 - 30x10, 30x10, 30x9


4/25/08 Lower Body Workout #2

deadlift 1rm - 530x1, 545x0
my chalk came in mid-way through last week, so this was my first time using it on deadlift, last time i struggled with 525, this week 530 went up no problem so i decided to bump the weight up quite a bit, 545 got off the floor, but i didn't have enough left in the tank to lock it all the way out, if i had been fresher i feel like i might have locked 545 out, either way i am extremely happy with the chalk, i could definitly tell that it helped my grip so the bar didn't slip or roll on my hands
clean/front squat 3x5 - 190x5, 190x5, 190x5
after the deadlift and the clean/front squat i was dead tired but it felt great
lunges 3x10 - 145x10, 145x10, 145x10
hyperextensions 3x10-12 - 25x12, 25x12, 25x12
abs 6 sets - done
bodyweight calf raise - 14 14 (single leg) 25 25 30 (both legs)

4/28/08 Upper Body Workout #1

bench press 4x8 - 235x8, 235x8, 235x8, 235x8
db incline bench press 3x8-10 - 75x10, 75x9, 75x7
cable row 5x5 - 221x5, 221x5, 221x5, 221x5, 221x5
db lateral raise 3x10 - 35x10, 35x10, 35x10
high rope row 3x10 - 84x10, 84x10, 84x10
skull crushers 3x10-12 - 110x12, 110x12, 110x9
ez bar curls 4x8-10 - 95x10, 95x10, 95x10, 95x9

good overall workout, i didn't feel all that excited heading into the gym, but once i started lifting i started to get into it and i think everything went well, all the lifts are either going up in weight, or i'm doing more reps with the same weight, either way it's progress so i can't be mad at that


4/29/08 Lower Body Workout #1

squats 5rm - 385x5
new 5rm, but i completely screwed the pooch on the last rep - i didn't feel like i got as low as i did in the previous reps (i have decided that the trainers at my gym blow b/c they don't give honest feedback - the girl said i was at or below parallel on all of my reps but i am pretty damn sure i was a little high on the last rep and she was just telling me what i wanted to hear) plus, on the last rep i got on my toes too much and i could feel my hips rising too early. staying at this weight again for next week
goodmornings 3x5 - 200x5, 200x5, 200x5
leg press 3x10-12 - 540x10, 540x10, 540x10
after working my way up in weight for a while i have finally found a weight that feels pretty heavy, so now time to work on getting all 12 reps
hyperextensions 3x10-12 - 45x12, 45x12, 45x12
up to a 10 second hold at the top on the last rep of every set
abs 6 sets - done
seated calf raise machine 4x12-15 330x15, 330x15, 330x15, 330x15

Nice work Rob. Gotta love progression

i have been really busy for the past couple of weeks with school and finals so i haven't had time to update my journal. i have still be doing the same basic program with a few tweeks here and there. for example, i was having trouble clearing my hips and locking out my deadlifts so i have been working on rack pulls from just below the knees. i have also been working on overhead lunges (big fan) and push presses.

and since this is the last week of the semester, and i wont be able to lift for the next 2 weeks because my gym is closed next week, and the week after i am going to be up in canada fishing for walleyes i decided to test my maxes the bench, squat and deadlift to see how i progressed while on dfst and dfht:

Bench Press 325 (old max - 295, an increase of 30 pounds)

Squat 475 (old max - 435, an increase of 40 pounds)

Deadlift 555 (old max 495, an increase of 60 pounds)

overall, i think the programs worked great for me. i ate like a horse and was consistent with my lifting and i was happy with the progress that i made. but, while i was happy with my progress i am not satisfied. now that i am moving some heavier weights i want to keep improving and i can't wait to get back into the gym in a couple of weeks. thank you to everyone who read my journal and gave me advice and kind words of encouragement

Congrats

nice work dude.