Wednesday October 6th, 2010


Military Press
bar x 10
65lb x 8
85lb x 8
95lb x 5
115lb x 3
125lb x 3
135lb 2x2

95lb 4x10, 1x8

Once again my MP is quicker to heal than my bench for whatever reason. Still pretty damn weak though.

DB Row
42.5lb x 8
55lb x 10
60lb x 10
65lb x 10
70lb x 10

Thoughts

I think I'll set my MP max to 145-155 for next week and see what happens.

IW

Friday September 10th, 2009

5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1

BW: 186.2lb

Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3

165lb x 5
190lb x 5
215lb x 5 (+3)


Standing Hamstring Curl
35lb x 10
40lb x 10
45lb x 10
50lb 2x10


Thoughts

Well my back was still damn tight from deads so I wans't able to go as hard as I wanted.... oh well. Next week.

IW

Are you foam rolling at all ?

I am not. Should I be?

IW

Yes !

Daily if you have to . You don't want to be tight at all.

It will hurt like fuck at first but after a few weeks it wont hurt a bit until you go to a harder roller.

Wednesday October 13th, 2010

BW: 186.2lb

Bench
bar x 10
115lb x 8
135lb x 5
155lb x 5
175lb x 3
185lb x 3
195lb x 1
165lb x 8

115lb 5x10

Well almost no pain benching today but I'm WEAK!!! My right side is flopping all over the place... Oh well, have to (re)start somewhere.

Squats
mobility
bar x 8
100lb x 5
125lb x 5
150lb x 3

165lb x 5
190kb x 5
215lb x 5 (+5)

Called 'er quits there cause it was getting late.

Thoughts

My buddy is sick this week and so he is going light. I'm just getting back into it so I agreed to a condensed workout week.

IW

Friday October 15th, 2010

BW: 185.6lb

Military Press
bar x 10
55lb x 5
70lb x 5
80lb x 3

85lb x 5
100lb x 5
115lb x 5 (+5)


Deadlifts
mobility
bar x 8
60kg x 5
75kg x 5
90kg x 5

97.5kg x 5
112.5kg x 5
127.5kg x 5 (+5)


Dumbell Rows
50lb x 8
60lb x 10
65lb x 10
70lb x 10
75lb x 10
80lb x 10


Thoughts

Next week will be a normal full throttle week. YES! Back at 'er.

IW

Monday October 18th, 2010

BW: 186.6lb

Bench
bar x 10
80lb x 5
100lb x 5
120lb x 3

140lb x 3
155lb x 3
175lb x 3 (+8)

115lb,120lb,125lb,130lb,135lb - 5x10

Bench felt leaps and bounds more solid today than last week. I did 10lb more weight and 1 more rep so I can't complain too much.


Chin ups
bw x 5,4,3,3,2
60kg x 12 (pull down machine)

Holy crap am I deconditioned on this exercise!

Thoughts

I felt really good about this workout. Not stellar numbers by any means but the improvement I'm seeing is great.

IW

Tuesday October 19th, 2010


Deadlifts
mobility
60kg x 5
75kg x 5
90kg x 3
105kg x 3
120kg x 3
135kg x 3 (+6)

90kg 5x10

Well my rep max may have actually been 10 reps ... but I lost count. It was for sure 9 though! lol I'm pretty happy all in all.


DB Side Bends
40lb x 10
50lb x 10
60lb x 10


Thoughts

I was actually pretty tired today. Did a lot of tossing and turning last night but in the end I felt like I still accomplished something so that is good.

IW

Thursday October 21st, 2010

BW: 188.2lb

Military Press
bar x 8
55lb x 5
70lb x 5
80lb x 3

95lb x 3
105lb x 3
120lb x 3(+7)

75lb,80lb,85lb,90lb,95lb 5x10


DB Row
50lb x 8
70lb 5x10


Thoughts

I'm taking advantage of my "newb gains" as much as possible right now! lol

IW