New workout...opinions?

[JoBu]

So I decided to make this a training log thread for my new workout. Today was my second day in the gym and I'm getting the bugs worked out. My bench is still piss-poor...although I'm still on the no/low carb diet. I've decided to make beanch a 5x5 style and make it the first thing I do after some light warm-up. I think that it is suffering because I'm doing both dips and pull-ups immediately before and my arms are basically compromised as a result. Also, the left side is clearly the problem...I could definitely get 2-3 more reps out of my right side but the left just fails.

I also thought about dropping the hanging clean and presses but decided to keep them. I think I get significant benefit from the standing position plus the controlled action of lowering the bar back to the hanging position really hits the front of my shoulders. I think it's a better overall body move then going with plain military presses.

So, here's today's workout:

Pull-ups - body weight 5 sets 10/8/6+2 negatives/5+3 negatives/5 negatives
Dips - body weight - 3 sets 12/10/10reps
Flat bench - 5 sets - 6@165/5@165/6/6/5@145
light sets of 15 reps - leg extension and leg curl
Deads - 3 sets - 12@195/12/12@225
light sets of 15 reps - leg extension and leg curl
Hanging clean and press - 3 sets @75 12/12/12reps
light sets of 15 reps - leg extension and leg curl
Bent-over rows - 3 sets @95lbs 12/12/12reps

Abs:
5x5 decline crunches with DBs
Mini ab circuit:
Side bridges - 30sec hold 2x per side
Leg lifts - 35 x 2

About 1-2 min between sets and 3-4 min between exercises. Did the whole thing in an hour 20min then did 25 min light on the bike. I tossed in the light leg work since I wasn't doing squats today just to get a little blood flowing through them.

 

[JoBu]

1/25/04 - Sunday

10 min warm-up on bike
5x5 decline abs with 50lbs
2x25 twists
18 min interval rower
30 min hill treadmill

 

[JoBu]

1/26/04

Well, today I figured out the right order for my routine. Definitely put bench first after a light warm up.

Flat bench - 155lbs 5 sets 10/7/7/5/5
Pull-ups - body weight 5 sets 9/7/8/4+4neg/5 neg
Dips - body weight 3 sets 12/11/9reps
Bent-over rows - 95lbs 3 sets 12/12/12
Squats - 235 3 sets 10/10/10
Hanging clean and press - 80lbs 3 sets 12/12/12
Clave raises x3
Incline DB - 40's 2x10
20 min bike

Took 70 min without warm-up and bike.

 

[JoBu]

1/28

Was on travel for work today so I had to deal with the "fitness" room in the hotel. They had some DBs so I decided to do a little dedicated arm work.

db curls - 25lbs 3 sets 12 reps
db ext - 40lbs 3 sets 12 reps
hammer curls - 25lbs 3 sets 10 reps
conc curls - 25lbs 2 sets 10 reps
db kick-backs - 15lbs 2 sets 10 reps
SLD with 40lb DBs - 3 sets 12 reps

 

[JoBu]

1/30/04

Now that I have the order of lifts figured out and everything seems to be set, I decided to up the weights and drop reps a little...aside from bench which I'm closer to being at the right weight for 5x5. I'll go 175 next workout and that should be a perfect 5x5. I had another rep or two on the first two sets this week but backed off at 7 and 6.

Flat bench - 165lbs 5 sets 7/6/6/6/6
Pull-ups - body weight 5 sets 10/7/7/4+4neg/3+3 neg
Dips - body weight 3 sets 12/8/10
Deads - 275 3 sets 7/6/5
Hanging clean and press - 95lbs 3 sets 8/6/5
Bent-over rows - 95lbs 3 sets 12/11/10
Incline DB - 45's/50's/45's 12/8/8

I might pick up some straps for deads. I had more in my body but my hands just couldn't hold the bar. I had to go very slow because if I exploded at all I would have just left the bar on the floor.

Didn't do any cardio after because I didn't eat as much today.

 

[JoBu]

Training journal continued HERE