Friday March 5th/2010

BW:182.8lb

Decline Bench
135lb x 5
185lb x 3
225lb 3x3, 1x4


Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
185lb 3x3


Stiff Leg Rack Pull
135lb x 5
225lb x 3
275llb 3x3

Seated DB Tricep Extension
skipped

Thoughts

Well I decided to drop the volume on friday and start a real progression instead of the just screwing around like I've been doing. I think it will help with the overall workout.

Scale says I'm up another pound. I'll see where I'm at next week and go from there. I don't want to be gaining more than a couple pounds a month as it seems I have a tendancy to put fat back on really easily.

IW

Monday March 8th/2010

Sprints - Tmill

1min sprints : 1 min rest - 5 cycles @ 10mph/5mph

Do you think I should up the cycles by one or try to decrease rest by 10sec?

IW

do you think you can handle less rest? you could try adding cycles first...and then after you add a few...drop off a few and decrease rest and work your way back up to 7-8 cycles.

Not a bad idea. Less rest would definitely be tougher than adding one more cycle.

IW

Monday March 9th/2010


Bench
bar x 10
135lb x 6
165lb x 3
185lb x 3
200lb 5x5

Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 1
220lb 5x5


DB Rows
50lb x 5
70lb 3x8

These felt great!


Thoughts

Two 5x5's in a row makes for a looooong workout.

IW

Thursday March 11th/2010

BW: 183.6lb

Military Press
bar x 10
75lb 2x8
95lb x 5
120lb 5x5

Deads
mobility work
60kg x 5
100kg x 3
120kg x 1
135kg 3x5


Pull Ups
bw x 6,8,6+1

Going to try to increase volume on these. 3-4 x AMAP

T-Bar Cable Curl
50lb 3x10
35lb x 10 (last set dropset)

Thoughts

My weight seems to be slowly climbing as I wanted it to be so I will keep my calories as is for now.

I missed sprints yesterday partially because my glutes were sore as F from squats are partially laziness...

I'm heading back home this weekend so I may miss my 3rd workout this week but oh well. I haven't been home since xmas.

IW

Friday March 12th/2010

Sprints - Tmill

1min sprints : 1 min rest - 6 cycles @ 10mph/5mph


IW

Yes it does

I dont miss "volume" day at all.

Monday March 15th/2010


Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb 5x5


Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
205lb x 2
225lb 5x5


Unilateral DB Rows
75lb 3x8


Thoughts

Well my craptastic nutrition of the weekend showed up a bit in today's workout but I still pulled through. I was really focusing on keeping my knees out on my squats because they were coming inwards a bit last time... so my reps were slower and made the 5x5 a real b!tch~!!

Back at the sprints this week!!! Full force.

IW

Thursday March 4th/2010

Sprints - Tmill

1min sprints : 1 min rest - 6 cycles @ 10mph/5mph

IW