Eric, you're right, I never did state my goals. For 5 months my goal was simply to lose weight. I lifted, did lots of cardio, carfully watched my diet, and ate smaller more frequent meals.
In December I decided to change my focus to lifting. Now my goal is strength. I'm eating more and concentrating on getting at least my body weight in protein and getting my carbs. I still want to do cardio to try to walk that fine line of getting stronger while not increasing body fat. But bottom line is strength and adding muscle. I know I can always lose the fat again later. I'm wondering if I can add muscle at my age, I guess we'll see.
I'll try two days of total rest. I think I'll start with Fridays and Mondays. This way I'll be real rested for Tuesday (two days no lifting and one day total rest) and a little more rested for Saturday (second workout in a row with only one day of no lifting in between).
Tuesday 2/13/07
Warm-up - 5 minutes, 3 mph, treadmill
Warm-up - Squat - bar x 10, 95x5, 135x2, 155x1
Squat ------------- 3x5 175 lbs
Bench Press ------- 3x5 180 lbs
Deadlift------------ 1x5 220 lbs
Dips -------------- 2x8 plus 20 lb weight
No cardio, just left the gym
Notes:
Squats went great again. I think it's a combination of two days rest and I read a technique article at
Powerlifting Heads-Up. As the article suggests, I used my whole body by "flexing everything".
Did some minor warm-up reps for bench press just to "feel the weight" before I did my working sets. barx10 115x5 135x2 Bench is still going up steadily, but getting tougher.
I added 15 pounds to the deadlift from my last time because I'm starting to do just 1x5 instead of 3x5. Did the 220 comfortably, going up to 230 next time.
I'm pretty strong with the dips. This was the first time I assisted with weight and I did my sets pretty easily. Plan to use 25 lbs next time.
Hybrid Mode