Fitness Log

[Tblock1]

Thought I would start a log of my workouts to get any advice and check up to make sure I'm not over/undertraining.
Current Lifts:
Bench: 210
Squat: 285
Deadlift: 335
Current Stats:
Bodyweight 180 or so
Height 5'11.5-6'0
Usually 10% bodyfat but I've gained a little fat recently from bulking attempts.
I've been working out for 10 months, and recntly have been following a loose smolov jr for bench. IE I do two of the workouts per work and just today I reduced my sets at 175 and tried some lighter weight for higher reps.
Usually I train 5 reps and under for everything, but I'm going to try some more hypertrophy sets in my workouts.


setsxreps @weight
Tuesday October 27th, 2009

Warmup:
Light lateral raises

Barbell bench:
3x5 175 lbs
1x12 145
1x8 145
1x10 145

power clean (just to get my heart rate going a little higher)
1x3 145

Deadlift
1x3 135
1x2 205
1x1 255
1x1 305
1x2 335 PR
1x1 345 FAIL
1x3 305
1x1 255

Military press (lighter day)
3x8 95

Leg Curl (light)
1x10 160

Leg Extension:
1x10 160

Lat pulldown
1x10 120 (the machines at my gym are weird, I can pull 210 at a normal gym but the weird pulley thing makes it harder here)

Calf presses (I know this sounds light but again we got weird machines. This is about the equivalent as 6 plates per side on regular leg press, tried it last saturday)
1x20 140
1x20 160 PR

Today was a lighter day, which is why I had a bunch of random sets at the end. Squats on Thursday!

I know a lot of people might say that is a lot of reps on the bench, but I feel fine. Any advice would be greatly appreciated!

 

[grubd]

In, always fun to read

 

[Tblock1]

Thursday 10/29/09

Addition: Current Front Squat max: 205
Power clean max: 165 (bad technique, learning though)

-Warmup: 5 minutes treadmill
-warmup bench:
45x8
95x5
115x5
135x5

-Bench (setsxrepsxweight)
5x4x185 PR
2x10x150 PR
1x9x150

-Power clean
4x3x150 PR

-Warmup Squat
1x5x150
1x3x205

-Squat
4x6x225 PR

-Front Squat
3x2x185 PR

"Finishing Touch" Sets

-DB Bench
1x5x75 (not really sure what these db's weigh, though they weihed 70, then 85, think they're around 75 though, doesn't say on them)

-Calf raises
1x15x160

DB Curl- 1 arm (haven't done these in a long time, still broke pr's though)
left arm: 1x5x45 PR
right arm: 1x7x45 PR

GREAT workout today Broke lots of pr's, those sets of squats were KILLER. I took 2 mintues rest between sets and almost passed out. Best squat workout ever though!)

 

[Tblock1]

Saturday 10/31/09

-Warmup Bench:
45x10
95x10
115x5
135x5

Bench:
1x4x195 PR
6x3x195 PR(amount of sets)
1x10x150
1x7x150 (tired!)

Barbell Curl (light today, haven't done in a while)
2x12x55

DB Bench
1x7x75

Warmup Squat:
45x7
135x5
205x2

Squat:
6x2x225( following russian routine, not smolov though)

Lat pull
2x10x120

Legs still super sore from Thursday, but I felt super strong on the bench! This was my last workout of the smolov jr routine, going to go decently light for a week then break my 210 bench max

 

[Tblock1]

Monday 11/2/09

-Warmup Bench
45x10
95x6
115x5
135x5

-Bench
4x3x200 PR
1x2x200
1x10x155 PR
1x9x155

Front Squat (light day, heavier day later this week)
7x3x145

Power Clean
135x2 warmup
2x3x155 PR (I know, bad, but I'm getting better technique so it's coming up)
1x175 attempt......FAIL!

-Light day, bu still felt super strong on bench
-200 was my max bench about a month and a half ago, now I'm repping it for sets of 3....YEAH BITCH!!!!
-Powerclean so bad.....want 175......

 

[Tblock1]

Tuesday 11/3/09

-Rock Climbing 2 hours (lead climbing)
-protein shake +2 glasses of juice

-off to the gym

-2 miles treadmill in 15:04 (haven't done cardio in 2 weeks and felt pretty weak)
floor wipers @135x20 (full reps = left leg touch + right leg touch)
ab crunch machine@70x10
floor wipers @135x12
ab crunch machine@70x8
situps on decline bench x10 @35
situps on hyperextension machine x10 @35
floor wipers @135x12
ab crunch machine@70x8
bicycle crunchx50(full rep equals left elbow touch right leg +right elbow touch left leg)
situps@35x10
floor wipers@135x12
bicycle crunchesx50

 

[JDid23]

just wondering... why don't you do cardio after you lift? that way you can exert more energy into lifting

 

[Tblock1]

just wondering... why don't you do cardio after you lift? that way you can exert more energy into lifting

I have just always done it that way. I actually have more energy in some ways after I do cardio because I'm all warmed up and full of adrenaline. Also when I do it after I never have enough energy to keep the running pace I'm trying for. To thing is I always have energy left after my workouts and want to do more but don't want to over train. Therefore cardio helps take a little of that energy out of me. I used to do cardio on my regular 3x a week fullbody days but now I'm doing it after climbing with abs.

 

[Tblock1]

Wednesday 11/4/09

Wamrup: 5 minutes on the stationary bike

Warmup Bench:
45x10
95x5
115x5
135x5

Bench:
225x1 PR
230x1 PR
235x1 PR
240x1 attempt...FAIL
240x1 attempt...FAIL
160x10 PR
160x9


Warmup Squat:
135x5
205x2

Squat:
1x2x240 (messed up on the 3rd rep)
2x5x240 PR

DB Bench:
1x7x75

Today was AWESOME! I was hoping for a 225 max out on the bench, and put that up with ease. So I went for 230. Got that with ease. Then I got 235. Didn't quite make 240, but I would have been happy with 225, so I am so stoked right now!!!!!!!!!!!!!

 

[Tblock1]

Thursday 11/05
Rock climbing 2 hours

Friday 11/06
1 mile run (around 6:30 pace)-warmup
Warmup Sqaut:
45x10
135x10
205x3

Squat
6x2x225

Warmup Deadlift
135x5
205x3

Deadlift
255x3
295x1
315x1 (Worried about lower back, decided to not go heavier than this until I get a lifting belt)
255x4
275x2(tired!)

Rack Lockouts (all lockouts except last set about 6 inch travel)
375x3 (Couldn't fit any more weight on the bar, as I had to use a bunch of 5's and some 2.5's)
375x2
375x2
275x3
275x5(from lowest pin in rack)

This next part is all from the Coan/Phillipi Deadlift routine for assistance work, felt great! Did it as a circuit.

Stiff-leg deadlift (never done before) (All PR, cause I've never done it before)
205x5
205x8
205x8(platform)
225x8(platform)
2x8x95(really slow and concentrated on hamstrings-warmdown)

Bentover row (never done before) All PR, cause I've never done it before
2x8x95
1x10x95

Reverse Grip Latpull (All PR, cause I've never done it before)
2x8x120
1x8x130

Good Mornings (All PR, cause I've never done it before)
3x8x135