Fitness Log

[Tblock1]

Monday 4.11.11

Floor Press (all reps paused on floor)
45x5
95x5
135x5
175x3
205x5
215x5

Squat
255x5
255x3

DB Extensions
2x8x70

Skipped the rest for now

Comments: Good workout I decided to follow Dave Tate's 6 week bench press cure and will be doing that along with squats monday (low reps for strength), friday (higher reps). Deadlifts and military press will be wednesday and I'll figure out where weighted planks and pull ups will go.

Squats are pretty weak strength wise right now so I'm going to work on getting them back up.

 

[moya]

the weighted planks look interesting...
im assuming you have someone stack plates on your back, correct?

 

[Tblock1]

the weighted planks look interesting...
im assuming you have someone stack plates on your back, correct?

yeah my two lifting buddies load me up. I think they are a fantastic exercise for preventing injuries and working your core

 

[Tblock1]

4.13.11

Deadlift (First time since 1.27.11...........over 2.5 months!!!!!!)
135x5
225x3
275x3
315x3
365x3
405x1
425x1
435x1 PR (for my bodyweight of 181 pounds)


Weighted pullups
bw x 3
45x2
90x0 too many deadlifts beforehand
70x2

Comments: I honestly cant believe I pulled 435 after not deadlifting for 2.5 months. my all time PR was 445 at 195 lbs......and I just pulled 435 at 181 lbs without training for 2 months haha! I did have to use a belt and straps though....my grip is not good because I havent worked it in forever.

Still I'm damn happy with being able to pull 2.4x bw in a basically untrained deadlift state. It's time to get to work at all my lifts and use this growth period 500 deadlift here I come!

BTW I'm not gonna lie up till 405 my form was good but for 425 and 435 I busted ass and had terrible form haha, my head literally felt like it was going to burst at the top of 435

 

[Tblock1]

Well unfortunately I missed my 3rd workout last week as I had rotc stuff all weekend but here's todays

Tuesday 4.19.11
Floor press
45x5
135x5
185x3
225x3
240x1
235x1
235x1

Squat
2x3x265

Dumbbell Extension
2x8x75

Rear delt raise
3x12x10 lb db's

Comments: Good workout. However missing my 3rd workout was a mistake as I only got 240 for 1 rep when I was supposed to max for a set of 3. However I'm putting it down as 235x3 for a max.


BTW, do you guys think I should do my floor press like I've been doing with a pause to let all the weight rest, then go, or should I d it like regular bench?

 

[Tblock1]

Saturday 4.23.11

Deadlift
135x5
225x5
275x3
315x3
365x5
385x3

Military press
135x1
155x1
160x0

Comments: Solid workout. 365 felt light so I did a few at 385, which still felt light except for my grip. I havent military pressed in forever so i was expecting to be weak...at least i know where im at

 

[Tblock1]

Monday 4.25.11

Dynamic bench
8x3x165 (2 sets wide, 3 medium, 3 close)

Instead of 3 board press.....

bench pin lockouts (set about where 3 boards would go)
1x245 (messup on form)
2x3x225

20 minutes of any upper body exercise....keeps reps over 8

didnt have time for the full thing so

3x10x75 db extension

4x10x25 forearm curls


Comments: Good workout, however this was supposed to be the 3rd workout of last week so I'm a little behind. Started low on the bench lockouts and it was good because I've lost some strength. Havent done upper body pump stuff in a long while so those wrist curls killed!

 

[Tblock1]

Friday 4.29.11

Floor press
45x5
135x3
155x3
185x3
225x1
245x1
255x1
205x3

Comments: Didnt have time for the rest of my workout the gym was closing. I was going for my floor press 1 rm, I think I could probably have gotten a little more. Consistency still hasnt been where it needs to be

 

[ghettostudmuffin]

Your strength is steadily climbing though. Pretty respectable lifts for your weight, age and consistency.

I'm thinking about switching to some interval style training in the near future.

 

[Tblock1]

Your strength is steadily climbing though. Pretty respectable lifts for your weight, age and consistency.

I'm thinking about switching to some interval style training in the near future.

Thanks I've really been surprised with my lifts. The 435 deadlift was a huge surprise and almost all my lifts have been going up despite my consistency and other bad choices haha.

I had my pt test this friday too. I didnt max the run but I maxed pushups and situps with 88 situps a new pr for me.