PontiousPirate
DTF
I seen the threadstarter at the gym, he had 2lb ankle weights on with a richard simmons headband lookin like a member of Phish screamin about sweatin to the growldies. I told him, "no I wont spot you" and k.I.m.
***ocmfII's various log***
- Thread starter -G$-
- Start date
Anothergirl
Goat ™
you finally made it over...
Saturday 2pm: Chest and Arms Hypertrophy Day/Abs
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx2x10
Spider curls against an incline bench: 75x2x9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9
Cable kickbacks: 20x3x12 (per side)
Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts
Sunday: off
don't know how the next 2 weeks are going to play out gym-wise. moving out of my apartment next week and i'm completely overwhelmed with amount of shyt that needs to get done. i have my gym bag here w me but there's a good chance i won't even have the time to go tonight. maybe my body can use a week off, we'll see. i was doing pretty well lift/diet wise for the first few weeks of the year, too. really going to have to make sure i don't fall off now.
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx2x10
Spider curls against an incline bench: 75x2x9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9
Cable kickbacks: 20x3x12 (per side)
Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts
Sunday: off
don't know how the next 2 weeks are going to play out gym-wise. moving out of my apartment next week and i'm completely overwhelmed with amount of shyt that needs to get done. i have my gym bag here w me but there's a good chance i won't even have the time to go tonight. maybe my body can use a week off, we'll see. i was doing pretty well lift/diet wise for the first few weeks of the year, too. really going to have to make sure i don't fall off now.
Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 6
Off the rack db rows (per side): 110#dbx3x7
Tbar rows: +135# 7, 6, 6
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60# 9, 8, 8
Military Press: 95x8 warmup, 115x7, 135x 6, 5
Preacher curls: 95x 8, 7
Skull crushers: 95x 8, 8
Weighted pull ups: bw+45# 7, 6, 6
Off the rack db rows (per side): 110#dbx3x7
Tbar rows: +135# 7, 6, 6
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60# 9, 8, 8
Military Press: 95x8 warmup, 115x7, 135x 6, 5
Preacher curls: 95x 8, 7
Skull crushers: 95x 8, 8
Tuesday: off
Wednesday 5pm: Cardio
30 mins, interval sprints
Thursday 530pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x10 warmup, 185x6x5
BW pullups: 10, 9, 9
Close underhand grip pulldowns: 145x3x10
Cable rows: 155x3x10
Reverse flies: 115x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Db front raises: 30#dbx2x10 (per side)
Angled db side raises: 20x2x10 (per side)
Wednesday 5pm: Cardio
30 mins, interval sprints
Thursday 530pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x10 warmup, 185x6x5
BW pullups: 10, 9, 9
Close underhand grip pulldowns: 145x3x10
Cable rows: 155x3x10
Reverse flies: 115x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Db front raises: 30#dbx2x10 (per side)
Angled db side raises: 20x2x10 (per side)
so i spent all of last week moving out of nyc, cleaning up and closing on my apartment. quite the bittersweet moment to say the least 
. i was hoping to get back into the gym over the weekend but the snow storm really fukked up my plans. then i was at the pediatric clinic all day yesterday w my daughter w a double ear infection 
. haven't touched any iron since last monday. first day commuting into the city today for work. not too bad on the way in, let's see how the evening commute goes. need to figure out how i'm going to work w this timing and get my ass into the gym. looking like i'm going to have to hit it hard on the weekends and hope to get another 2 days in during the week. i can probably hit the local equinox at 5am one day a week but i need to be at the train station for a 640am train. sounds rough but i guess i will adjust eventually. time to officially switch routines, too. 5/3/1 it will be. new workouts to follow once i get going.
. i was hoping to get back into the gym over the weekend but the snow storm really fukked up my plans. then i was at the pediatric clinic all day yesterday w my daughter w a double ear infection . haven't touched any iron since last monday. first day commuting into the city today for work. not too bad on the way in, let's see how the evening commute goes. need to figure out how i'm going to work w this timing and get my ass into the gym. looking like i'm going to have to hit it hard on the weekends and hope to get another 2 days in during the week. i can probably hit the local equinox at 5am one day a week but i need to be at the train station for a 640am train. sounds rough but i guess i will adjust eventually. time to officially switch routines, too. 5/3/1 it will be. new workouts to follow once i get going.first day back in about 2 weeks. got slammed w a double middle ear infection, upper respiratory infection, and a sinus infection all at once. it really kicked the shyt out me after moving and commuting to work for the first week and could not for the life of me make it into the gym. finally starting to kick it and adjust to the commute. i started 5/3/1 w assistance work of offseason training for strength. first workout went pretty well yesterday.
Monday 3pm: Cycle 1/Week 1/MP Day
foam roller- quads, calves, hams, back
various stretching
MP: 5 × 60
chins x 10
MP: 5 × 75
chins x 9
MP: 3 × 90
chins x 7
MP: 5 × 100
chins x 6
MP: 5 × 115
chins x 6
MP: 5+ × 130
chins x 6
dumbbell shoulder press:
10 × 45#dbs
9 × 50#dbs
8 × 50#dbs
weighted dips
10 × +45#
9 × +45#
9 × +45#
face pulls
20 × 30#
20 × 30#
19 × 30#
barbell curls
10 × 65#
10 × 65#
9 × 65#
conditioning, easy:
25 mins treadmill, 6.0mph, 2.5 miles
i may have went a bit heavy on some of the accessory work, missed a few reps here and there. also definitely not back at 100% strength but all in all a very good workout. looking forward to day 2.
Monday 3pm: Cycle 1/Week 1/MP Day
foam roller- quads, calves, hams, back
various stretching
MP: 5 × 60
chins x 10
MP: 5 × 75
chins x 9
MP: 3 × 90
chins x 7
MP: 5 × 100
chins x 6
MP: 5 × 115
chins x 6
MP: 5+ × 130
chins x 6
dumbbell shoulder press:
10 × 45#dbs
9 × 50#dbs
8 × 50#dbs
weighted dips
10 × +45#
9 × +45#
9 × +45#
face pulls
20 × 30#
20 × 30#
19 × 30#
barbell curls
10 × 65#
10 × 65#
9 × 65#
conditioning, easy:
25 mins treadmill, 6.0mph, 2.5 miles
i may have went a bit heavy on some of the accessory work, missed a few reps here and there. also definitely not back at 100% strength but all in all a very good workout. looking forward to day 2.
Wednesday 4pm: Cycle 1/Week 1/DL Day
foam roller- quads, calves, hams, back
various stretching
deadlift:
5 × 150
5 × 185
3 × 220
5 × 240
5 × 275
5+ × 310
good morning
10 × 45
10 × 65
10 × 75
bent over rows
10 × 135
10 × 145
10 × 155
leg curls
12 × 155
11 × 155
10 × 155
capt chair leg raises
15 
15 
15 
12
 
conditioning, hard:
didn't have my running shoes, hammies were on fire after not touching them for a few weeks. made it through about 10 mins of the stair machine at 80 steps/min and gave up.
still working on feeling 100% better, not quite there yet. my conditioning is still suffering for sure. going to try and hit up bench press day today though.
foam roller- quads, calves, hams, back
various stretching
deadlift:
5 × 150
5 × 185
3 × 220
5 × 240
5 × 275
5+ × 310
good morning
10 × 45
10 × 65
10 × 75
bent over rows
10 × 135
10 × 145
10 × 155
leg curls
12 × 155
11 × 155
10 × 155
capt chair leg raises
15 
15 
15 
12
 
conditioning, hard:
didn't have my running shoes, hammies were on fire after not touching them for a few weeks. made it through about 10 mins of the stair machine at 80 steps/min and gave up.
still working on feeling 100% better, not quite there yet. my conditioning is still suffering for sure. going to try and hit up bench press day today though.
Thursday 1130am: Cycle 1/Week 1/BP Day
foam roller- quads, calves, hams, back
various stretching
bench press
5 × 110
chins x 10
5 × 135
chins x 9
3 × 160
chins x 8
5 × 175
chins x 6
5 × 200
chins x 6
5+ × 230
chins x 6
dumbbell incline press
10 × 70#dbs
9 × 75#dbs
8 × 80#dbs
upside down bosu ball pushups
15
15 
15
chest supported db rows
12 × 55#dbs
12 × 55#dbs
12 × 55#dbs
reverse flies
10 × 115
10 × 115
10 × 115
conditioning, easy
15 mins treadmill, 6.0mph, 1.5 miles
definitely didn't feel right running today. i know i'm still not 100% but i felt pretty good throughout the lifts. thought i'd feel better on the treadmill but maybe i need some more time to rest. gonna get a good night sleep tonight and if i'm feeling better tmrw maybe i'll do just some light conditioning.
foam roller- quads, calves, hams, back
various stretching
bench press
5 × 110
chins x 10
5 × 135
chins x 9
3 × 160
chins x 8
5 × 175
chins x 6
5 × 200
chins x 6
5+ × 230
chins x 6
dumbbell incline press
10 × 70#dbs
9 × 75#dbs
8 × 80#dbs
upside down bosu ball pushups
15
15 
15
chest supported db rows
12 × 55#dbs
12 × 55#dbs
12 × 55#dbs
reverse flies
10 × 115
10 × 115
10 × 115
conditioning, easy
15 mins treadmill, 6.0mph, 1.5 miles
definitely didn't feel right running today. i know i'm still not 100% but i felt pretty good throughout the lifts. thought i'd feel better on the treadmill but maybe i need some more time to rest. gonna get a good night sleep tonight and if i'm feeling better tmrw maybe i'll do just some light conditioning.
Saturday 12pm: Cycle 1/Week 1/Squat Day
foam roller- quads, calves, hams, back
various stretching
squat
5 × 110
5 × 135
3 × 160
5 × 175
5 × 200
5+ × 230
leg press
10 × 360
10 × 360
10 × 360
leg extension
10 x 185
10 x 185
10 x 185
leg curl
12 × 155
12 × 155
12 × 155
seated calf raise
12 x 160
11 x 160
10 x 160
capt chair leg raises
15
15
15
conditioning, hard
24 mins, interval sprints, treadmill
foam roller- quads, calves, hams, back
various stretching
squat
5 × 110
5 × 135
3 × 160
5 × 175
5 × 200
5+ × 230
leg press
10 × 360
10 × 360
10 × 360
leg extension
10 x 185
10 x 185
10 x 185
leg curl
12 × 155
12 × 155
12 × 155
seated calf raise
12 x 160
11 x 160
10 x 160
capt chair leg raises
15
15
15
conditioning, hard
24 mins, interval sprints, treadmill
like you said, it's kinda hard to tell at this point. i'm trying really hard to pay particular attention the compounds every day, really focusing on the technique, form, breathing, reps, timing and motions etc. i almost feel as if i was getting to the point w PHAT that there was so much to do each work out that i was losing that level of concentration on some of the lifts.
there is no question that the adjustment in volume is way better suited for the current status of my life at this point. the accessory work i chose includes some conditioning every day so i can keep my workouts to 4/7 days a week and not feel like i'm missing out on cardio in addition to the weights.
i think i'm going to give it 3 full cycles and reassess my strength on the compounds from there. all in all i definitely like it so far though.
Monday 3pm: Cycle 1/Week 2/MP Day
foam roller- quads, calves, hams, back
various stretching
MP: 5 × 60
chins x 10
MP: 5 × 75
chins x 9
MP: 3 × 90
chins x 8
MP: 3 × 105
chins x 7
MP: 3 × 120
chins x 6
MP: 3+ × 135
chins x 6
dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
8 × 60#dbs
weighted dips
10 × +45#
9 × +45#
8 × +45#
face pulls
20 × 32.5
20 × 32.5
20 × 32.5
barbell curls
10 × 65
10 × 75
9 × 85
conditioning, easy:
25 mins treadmill, 6.0mph, 2.5 miles
foam roller- quads, calves, hams, back
various stretching
MP: 5 × 60
chins x 10
MP: 5 × 75
chins x 9
MP: 3 × 90
chins x 8
MP: 3 × 105
chins x 7
MP: 3 × 120
chins x 6
MP: 3+ × 135
chins x 6
dumbbell shoulder press:
10 × 50#dbs
10 × 55#dbs
8 × 60#dbs
weighted dips
10 × +45#
9 × +45#
8 × +45#
face pulls
20 × 32.5
20 × 32.5
20 × 32.5
barbell curls
10 × 65
10 × 75
9 × 85
conditioning, easy:
25 mins treadmill, 6.0mph, 2.5 miles
Wednesday 730am: Cycle 1/Week 2/DL Day
foam roller- quads, calves, hams, back
various stretching
deadlift:
5 × 150
5 × 185
3 × 220
3 × 260
3 × 295
3+ × 330
good morning
10 × 65
10 × 85
10 × 105
bent over rows
10 × 135
10 × 155
8 × 175
leg curls
12 × 165
11 × 165
9 × 165
capt chair leg raises
15 
15 
15 
 
conditioning, hard:
again, couldn't get much out after the hamstring work. i did about 10 mins of interval sprints and just had nothing left in my legs. weird that i'm so much more burnt out from the dls than i am from the squats when i try and run after. all in all my running has gone to shyt though. just have to keep at it.
foam roller- quads, calves, hams, back
various stretching
deadlift:
5 × 150
5 × 185
3 × 220
3 × 260
3 × 295
3+ × 330
good morning
10 × 65
10 × 85
10 × 105
bent over rows
10 × 135
10 × 155
8 × 175
leg curls
12 × 165
11 × 165
9 × 165
capt chair leg raises
15 
15 
15 
 
conditioning, hard:
again, couldn't get much out after the hamstring work. i did about 10 mins of interval sprints and just had nothing left in my legs. weird that i'm so much more burnt out from the dls than i am from the squats when i try and run after. all in all my running has gone to shyt though. just have to keep at it.