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iron_worker · #**1931** 10-16-2012, 06:38 PM

Tuesday October 16th, 2012

BW: 208.8lb

Hang Cleans
mobility
ankle stretches
bar x 10
40kg x 5
50kg x 5

60kg x 3
70kg x 2
80kg x 2
85kg x 2
90lb 2x2

Lunges
bar x 5
95lb - 2x5
115lb - 3x5

Thoughts

Trying to do some pulls off the floor and it was pretty awkward. I was trying to do the first pull slowly and pause as I get into position for a low hang clean. Some attempts were successful. Some were not so much. When it went right it felt great.

IW

iron_worker · #**1932** 10-18-2012, 06:11 PM

Thursday October 18th, 2012

BW: 210.2lb

DB Shoulder Press
35lb x 8
45lb x 5
55lb x 3

65lb 4x5,1x9

Hammer Strength Pull Down
90lb x 10
230lb 2x10
200lb 3x10

Thoughts

Back up a bit in weight. Not sure what's causing the huge fluctuations.

IW

iron_worker · #**1933** 10-19-2012, 05:48 PM

Friday October 19th, 2012

BW: 210.2lb

Front Squats
mobility
bar x 5
115lb x 5
155lb x 5
185lb x 3

200lb - 4x5,1x10

Hanging Leg Raises
3x10

Thoughts

Front squats continue to feel more natural. I repped out on the last set and I could have gone for more but the knurling on the bar was really starting to rip into my shoulders.

Leg raises are waaayyy harder after front squats. Front squats are apparently a great core workout.

IW

iron_worker · #**1934** 10-23-2012, 07:37 PM

Monday October 22nd, 2012

BW: 207.8lb

Incline Bench
bar x 8
115lb x 5
135lb x 5
155lb x 5
175lb x 3
205lb x 1
225lb x 1
235lb x 0
215lb x 2

Dips
bw x 5
bw 4x10,1x15

Thoughts

Decided to deload the volume a bit today... although I went pretty hard on dips still. Possibly a mistake.

IW

iron_worker · #**1935** 10-23-2012, 07:39 PM

Tuesday October 23rd, 2012

BW: 205.8lb

Cleans
mobility
ankle stretches
bar x 10
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 1
90kg x 1
95kg 2x0
90kg x 1
95kg x 1
100kg x 1

Lunges
bar x 5
95lb - 1x5
115lb - 3x5

Thoughts

Was trying full pulls off the floor today. It went alright although I'm not convinced I'm any better than I am with just hang cleans. ha

Weight has been plummeting lately ... diet has been a bit shaky. I will have to try and bring the cals back ups to normal.

IW

iron_worker · #**1936** 10-25-2012, 06:38 PM

Thursday October 25th, 2012

BW: 206.6lb

DB Shoulder Press
35lb x 8
45lb x 5
55lb x 5

65lb 2x3
70lb x 2
75lb 2x2

Hammer Strength Pull Down
90lb x 10
210lb x 10
230lb x 10

Thoughts

I think the weight loss is starting to affect my strength levels. I wish it would slow down!

IW

iron_worker · #**1937** 10-26-2012, 05:47 PM

Friday October 26th, 2012

BW: 208.0lb

Front Squats
mobility
bar x 5
115lb x 5
135lb x 5
185lb x 3
225lb x 1
255lb x 1
275lb x 1

Thoughts

A new front squat PR. Nice.

IW

iron_worker · #**1938** 10-29-2012, 06:03 PM

Monday October 29th, 2012

BW: 209.0lb

Incline Bench
bar x 8
115lb x 5
135lb x 5
165lb x 3
190lb - 4x5,1x8

Dips
bw x 8
bw + 25lb - 2x5
bw + 35lb - 3x5

Thoughts

Went to a wedding and ate crap and drank lots ... I shouldn't be surprised that my weight would jump up... yet I was. ha

IW

randyisfit · #**1939** 10-30-2012, 02:46 PM

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

do you recommend any cardio with this workout?

randyisfit · #**1940** 10-30-2012, 02:47 PM

do you recommend any cardio with this workout?

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