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IronWorker - SS gone WestSide
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05-27-2012, 04:22 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Sunday May 27th, 2012
Conditioning
Rowing - Steady State
20min
Thoughts
Shoulda been back er' a while ago but life has been a bit crazy.
IW
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05-29-2012, 06:31 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday May 29th, 2012
BW: 213.0lb
Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5
195lb x 3
220lb x 2
235lb x 1
Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3
150kg x 3
170kg x 3
190kg x 3(+2)
Pull-Ups
bw x 9,8,7,6,4
Thoughts
Well the shoulder is on the mend but it's still not there yet so I took it easy again. I may try some light MP on thursday. We'll see.
Deads haven't dropped as drastically but they are down too. Arg, it's amazing how fast the body can de-condition.
IW
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05-31-2012, 06:27 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday May 31st, 2012
BW: 213.8lb
Military Press
bar x 8
75lb x 5
85lb x 5
100lb x 3
120lb x 5
135lb x 2
135lb x 3
Cable Tricep Extensions
50lb 2x10
57.5lb 2x10
65lb 1x10
Hammer Grip Cable Row
100lb x 10
140lb - 3x10
145lb - 2x10
Thoughts
Well the shoulder is still not there yet. I may have even over done it a little today. wah
IW
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10-30-2012, 02:46 PM
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Rank: New Member
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Join Date: Oct 2012
Posts: 3
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Quote:
Originally Posted by iron_worker
Well summer working out didn't go too well cause I was working around small towns so I did some cardio stuff but no access to weights while staying in crappy hotels.... Boo so my lifting has suffered but I did get to the gym in my hometown for the last month or so with a buddy so I at least got acclimated to lifting again.
Class started this week so its time to start up the starting strength program. I need to bring up my strength numbers and would like to add some bulk too. I'll be doing this program till probably xmas for sure.
Here is what we did today and remember I started fairly light so I'd have room to improve and so I could nail the form.
My current weight is 170lbs and I'm right at 6' tall. So I'm pretty lanky and I'd like to fill out some before spring break trip! I'd tell you my bf% but my little hand held thing is busted soooo too bad ha.
Workout A
bench - bar x a few? (warmup/stretch)
- 115 x 8 (warmup)
- 135lbs 3x5 (working sets)
squats - bar x 10 ish (warmup/stretch)
- 115 x 7 (warmup)
- 135lbs 3x5 (working sets)
standing rows
- bar x a few? (warmup/stretch)
- 95lbs x 10 (warmup)
- 115lbs 3x5 (working sets)
Accessory Lifts
Dips
- bodyweight 3x10 (I figured my tris were already warm from bench)
Sitting Skull Crushers (with dumbell)
- 40lbs x10 (too light)
- 45lbs 3x10 (felt pretty good so I'll work from there)
Leg Raises (one in the middle and one off to each side)
- completed 5 cycles middle left right for 3 sets
Cable Ab pull down
- 70lbs x 10 (too light)
- 90lbs x 10 (too light)
- 120lbs 3x10 (much better)
Felt really good to get back to the gym. Hope someone will check this out and comment on it if necessary.
I was gonna ask about how wide should I grip on rows? I was just doing the same grip as bunch since its the opposing exersize.
Also, should accessory be 3x10 or more 3x5 stuff?
One more question, when working abs is it good to have high reps or low reps?
Thanks for any help you can give.
Iron Worker
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do you recommend any cardio with this workout?
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10-30-2012, 02:47 PM
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Rank: New Member
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Join Date: Oct 2012
Posts: 3
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do you recommend any cardio with this workout?
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10-30-2012, 06:08 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Sure, why not?
Really depends what your goals are though... but a little cardio is always good for general health.
IW
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10-30-2012, 06:11 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday October 30th, 2012
BW: 207.8lb
Hang Cleans
mobility
bar x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 2
90kg 4x2
Lunges
bar x 5
95lb - 1x5
105lb - 2x5
115lb - 2x5
Thoughts
Cleans still feel somewhat awkward. I get pretty much folded in half in hole. My elbows have hit my knees at times.
IW
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11-01-2012, 06:27 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday Nov 1st, 2012
BW: 208.0lb
DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3
70lb 5x5 ... just barely
Hammer Strength Pull Down
90lb x 10
200lb 3x10, 1x9
Thoughts
Looks like that weight I put on over the weekend may be stickin around... arg.
I'll probably switch to 5x3 for my next go at DB shoulder press.
Lats were buuurrrnnnniinnggg on pull downs today.
IW
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11-02-2012, 06:18 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Friday November 2nd, 2012
BW: 206.4lb
Front Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3
205lb - 4x5,1x7
Thoughts
Well today felt like a big step backwards for front squats. Super awkward and sh!tty feeling. wah
IW
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11-05-2012, 05:06 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday November 5th, 2012
BW: 206.2lb
Incline Bench
bar x 8
115lb x 5
155lb x 5
175lb x 3
195lb - 5x5
Dips
bw x 8
bw + 25lb - 1x5
bw + 35lb - 4x5
Thoughts
Body weight seems to fallen back to normal levels finally.
Somehow I forgot to rep out on my last incline set ... probably only had an extra 1 or 2 in me anyway.
IW
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