THE SCRAPYARD

December 21 Workout

2009-12-22T14:34:00.002-05:00

Bench: 225x10, 275x5, 295x1, 315x1(pretty easy)
Machine Press: 3 sets
Rows: 2 sets

Think Im going to try Deadlifting on Wed.

Mon Dec 14, workout

2009-12-15T13:00:00.002-05:00

BP-- 225x8, 275x5, 300x3 then did a couple sets of 8 close grip, and partials, as I went down to middle sticking point and pressed up.
--a few sets of hammer curls & shoulder raises

Definitely not feeling as bad as the last couple times working out. Hopefully Thurs or Fri I can do some speed bench and DLs for the first time since the summer. Bench strength is coming back pretty fast. Im sure I can hit 330 or so now. Far cry from 385 ish in July tho.

Today is light walk/jog.

Back to lifting after 4 months

2009-12-02T15:58:00.001-05:00

Surprising I havent lost as much strength as i thought I had..

Bench: 185x8, 225x8, 275x3(coulda got a couple more reps Im sure)
Lat Pulldowns: 3 sets of ten
Close Grip Bench: 2 sets of 6-8 185, 225

I guess Im lifting again..

2009-11-28T07:47:00.001-05:00

Back to gym monday. 400 bench by 41st birthday?

Finally a Good Yahoo Health Article

2009-09-06T01:17:00.002-04:00

http://health.yahoo.com/featured/34/what-doctors-wish-you-d-do

Last Friday's Workout/Weekend Cardio

2009-07-27T09:56:00.002-04:00

Bench: 275x8, 295x3, 315x3

Assistance: Lat Pulldowns (3), Tri Pushdowns(5), stopped heart was flipping weirdly.

Saturday: walked 30 minutes (some light fluttering at the beginning)

Sunday: 30 minute walk (heart felt fine, feet hurt)

Goal: 5 days a week with at least 30-45 minute walks.. Mon, Wed,Thur, Sat, Sun

Evolution Exists, Cased Closed

2009-07-13T23:22:00.005-04:00

For those still in any doubt that we share common ancestors with apes... I give you this proof...

that is a highly evolved albino gorilla.

2009-07-06T19:59:00.001-04:00

Greenway, 56 minutes. Weights either tomorrow or wed.

2009-07-05T15:51:00.001-04:00

Saturday walked for one hour.

2009-07-03T16:14:00.003-04:00

Yesterday at Chatt Fitness Center:

Bench: 225x10, 275x6, 300x6
Db Incline: 70s for 10
Barbell Rows: 3 sets, up to 225x6
Lat Pulldowns: 2 sets

2009-07-02T16:52:00.001-04:00

Yesterday I did the Big Ridge trail... 1 hour 10 minutes to walk it.
Day before I walked for 40 minutes.

Still having foot pain.

Chattanooga's Best Kept Secret

2009-06-24T22:34:00.002-04:00

Amazing I didnt know anything about this place... the Chattanooga Fitness Center, 1 dollar a day gym. This is smaller but every bit as good or better of a gym than Powerhouse Gym, who wanted 150 up front and 10 dollars a month. I dont see any reason for more than 10-12 workouts a month. I can do cardio at greenway park and other places. The equipment is a a little old, but everything's sturdy and usable. There is a power cage for squats and rack pulls. Dumbbells go only to 85. I guess Ill be working out here unless I get The Rush job and they have a free membership for employees.

Today's brief restart workout:

Bench: 225x10, 275x6, 295x3, 225x 10 (close-grip)...
Lat Pulldowns: 3 sets
Shoulder Presses on Machine: 2 sets
Flat DB presses: 70s for about 12 reps

2009-06-19T18:53:00.001-04:00

well I seriously need a job-- if anyone has a tip on one, please let me know thanks. looking for anything really from 7.50-9 dollars an hour.

2009-06-11T16:08:00.002-04:00

Yesterday, Wed, June 10..

30 min walk/jog (9 minutes best).. really severe cramps i calf muscles making jogging tough for me... hopefully will improve soon. Pain stops me from jogging long before my lungs give out. Im pretty overweight, so might also be an issue.. hopefully I can avoid injuries. My pace is very very slow... not much pounding going on yet.

2009-06-09T20:17:00.001-04:00

walk/jog 30 minutes... hot, felt sick.

2009-06-07T11:13:00.001-04:00

Walk/jog for 30 minutes. 10 minutes nonstop at one point. that's my best distance effort since restarting the jogging program. Am worried about my weight and injury. Knees and legs feel pretty good today though. 2-3 days min between jogging days this summer.

2009-05-27T14:44:00.004-04:00

Well never say die! I managed to grab a freebie out of Powerhouse Gym after calling them about their membership prices. They have a pretty good deal going, with 150 up front then 10 dollars a month after that. But.. Always a but... the gym is pretty much trash. Two flat benches in the house, in opposite parts of the room (which is pretty spacious actually). They had a bunch of cosmos fitness junk, a few old treadmills not worth the spit on the floor. Haha, ok, not that bad. And the place was incredibly steamy, hopefully they got a bit of air in the height of summer. I know you burn more calories, but damn, you gotta be able to breathe a bit between sets.

Dumbbells are crappy and go to 120. The plates are rusted. They have a giant punching bag in the corner. The bathrooms and locker room are upstairs, not exactly a plus. As cheesy as The Rush is and sounds, I have to admit, it's a way way better gym, and only costs a bit more. But with limited funds I might do Powerhouse for a year or so. I can do most everything I need to do.

the workout went as follows:

Bench: 225x10, 275x10, 315x3, 315x4 (they do have flat plates to place on ground for better leg drive, unlike The Rush)...

Lat Pulldowns: 2 sets

Db obliques: 2 sets

Abs on machine: 2 sets

Chin machine: 3 sets

Treadmill: 10 minutes

2009-05-24T17:18:00.001-04:00

Sat: went for 2 hour light hike on Fort Mountain: see my upcoming blog called Saturday Hikes for details.

Sun: walk/jog 25 minutes... 3 sets of resistance push-ups...

2009-05-20T17:09:00.003-04:00

If there was ever a reason to hate God, it has to be the
existence of mosquitoes. Trying to do some exercises
in my backyard proved a nightmare, with black clouds
of those damn things swarming as soon as I got the
least bit sweaty. Its not even full summer yet, with humid
days from dawn to dusk. Strongman stuff in my backyard
is gonna be a horrible experience.

* One thing I rigged up was an old cowboy rope to 2
concrete blocks I taped together with duck tape (64 lbs).
I did a couple things with that: pulled it up the slope of
my yard and also rigged the rope over a clotheline about
nine feet high, and pulled it up in the air, and back down,
for reps. The rope burned the crap out of my hands.

Terrible end to a terrible gym membership!

2009-05-19T10:51:00.004-04:00

Last week I was going for Bench max and my first warm-up
single (way too high!) was 370... I managed it fairly easily but
on the way up I tweaked a pec...needless to say I didnt go for
another rep. 385 was probably there if I had warmed up right.
Oh well... gonna give weights a rest for a month or three, and
start up my backyard strongman(ish) training, lol... 245 bwt
by end of summer is goal. 400 Bench will have to wait, sadly.

2009-05-10T23:06:00.001-04:00

23 minutes treadmill, abs

Bench: all singles... 225, 275, 295, 315

2009-05-09T00:08:00.001-04:00

Wow... amazing how weak I was.. had a lot of joint pain initially.

Bench: 275x6, 315x1(oh my god! ouch!), 315x5(better), 350x2(just barely)

Machine rope pulls and abs for about 10 minutes.

2009-05-03T19:32:00.002-04:00

Saturday's workout--

DL: 315x5, 365x2, 405x1, was hard...
Bench( half-reps from chest to midway point):
205x10, 225x10, 275x8, 295x8
Incline: 205x8, 245x6, 260x4

Treadmill: 12 minutes.

Sunday: 23 minutes on treadmill.

2009-04-29T21:14:00.002-04:00

BP: 275x6, 315x3, 340x2, 360x1 and half

16 minutes treadmill, walk-jog, incline changes.. had no signi-
ficant shoulder pain. Was weak though. If I can hit 365x2 and
385x1 on Mya 18th, Ill be happy.

wow, just fucking wow.

2009-04-20T05:48:00.002-04:00

I stand by this statement if a spotter is holding the lifter by the chest, helping him stabilize the weight, it is not a good lift.
if in your myopic universe you think this is the zenith of powerlifting achievement so be it.
imagine if you will a man of true stature, walks out with 1oo8 pounds, has spotters, but they touch nothing, and are keenly aware all the same if he should fail, and squats deep, very fucking deep, and is wearing a suit from the old days, knee wraps and a belt... he weighs 255 pounds... brings that half ton out of the hole like it was birdshit holding him down..ie, nothing..
it's historic, its amazing, its a world record..
20 plus years later... only 100 pounds more on the bar but the lifter doesnt have to walk out, gets hand checked all the way up (yeah yeah, whatever, debatable, one dude practically admitted it was ok) and is wearing some insane triple ply canvass suit that reputed adds 80-200 pounds ot most lifters RAW stats..
well, it's not so impressive.. it's not a world record.. still cool, it's modern day powerlifting..
You can have it.. I aint hoodwinked so easily.
Cheers, you can insult me now.

More from bb.com email conversation:

"He at least can have an opinion because his time and accomplishments in the sport deserve some respect."Ive competed before, just been a very long time, and I dont squat not because of an injury but because of heart trouble.. the last few times ive tried to incorporate it into my workouts have caused massive palpitations... I really want to squat again, for my body structure is perfect for squating... in high school I was one of the best squaters in the state, in the 181 and 198s... I took up powerlifting again only about 8 years ago... Ive come out of the hole with 500+ several times, so relatively speaking, I know what it means to have serious weight on my back.. No comparison to 1000+ obviously, but still more than a lot of folks have had on their backs.your point about not being able to have an opinion because Im not a star or even accomplished powerlifter is just not defensible.. Any informed person who can think reasonably well can have and state an opinion.. maybe I put mine in the wrong venue.. ill conceed that much.. but I didnt deserve the way I got treated. And Id like to leave with this: since you sound like you may know Chuck V personally... when I said I was more impressed, I didnt really mean to demean his lift, I know it came across that way, and I apologize for that. His intensity and strength are amazing and he is certainly a great hall of fame to be powerlifter..Anyway, my problem isnt with Chuck V, it's with the overall standards of the sport of powerlifting.. Im the cowboy in the early 20th century lamenting that I have to give up my horse for the car..

Cycle 3, 3, 2, 1...

2009-04-19T18:25:00.002-04:00

Bench: 275x6, 315x3, 335x3, 295x3, 275x6, pause reps
T-Bar Rows: 3 sets
Bench to Neck: 3 sets
Db Flat Bench: 90s 8 reps

14 minutes treadmill.

Next week go 315x3, 350x3, 295x3, 275x5 pause reps.

DL advice

2009-04-16T10:39:00.000-04:00

"just make sure you fill your belly with a good amount of air prior to gettin down and grabbin the bar... get your shoulders back and your ass down and explode up... (driving your feet through the floor and look up!)" from bb.com forum

2009-04-16T00:53:00.002-04:00

Not so great workout, felt slow, and only about 90 percent full strength...

DL: 315x3, 375x3
Bench: 185x8, 225x8, 275x6, 295x6
Free Motion Shoulders: 3 sets
Free Motion Step ups: 3 sets

2009-04-09T18:06:00.002-04:00

Bench: 225x8, 275x8, 315x7 1/2 (lost footing)
JM/Skullcrusher hybrid: 3 sets up to 205
Barbell Rows: 3 sets up to 205x6
Machine Chest Press: 2 sets, 300x6-7

no cardio, felt like I was gonna upchuck.

May 18th goals-- 1200 RAW total (belt only)

2009-04-07T15:19:00.001-04:00

Bench: 385-400
DL: 455-475
Squat: whatever to make 1200 total.

need 6 week mini cycles for all lifts...

2009-04-04T21:44:00.003-04:00

DL: 315x6, 365x4, no belt, miniscule chalk
Shrugs: 315x5
Power Cleans: 135x8x2, 155x3, 185x1, bar slipped on 2nd rep
Bench: speedx3, 135, 205, 255
Free Motion Shoulders: 2 sets of 10-12

Greenway, 30 min walk.

2009-04-01T22:36:00.001-04:00

Bench: 275x10, 315x1(pause), 345x3, 365x1 (missed second rep)
LatPulls: 3 sets

20 minute light walk

2009-03-26T15:28:00.000-04:00

DL: 315x5, 385x2, 405x1, 365x1, 315x1, all no belt
Bench: 225x8, 275x8, 300x7

2009-03-23T14:49:00.001-04:00

Bench: 295x5, 330x5
JM Press: 225x8, 275x5
Hammer/Reg Db curls: 2 sets
Db Shrugs: 2 sets up to 100s
Machine Chest Press: whole stack for 6-7..

2009-03-16T16:06:00.002-04:00

Bench: 275x8, 315x6, 295x5
Db Flat Bench: 110s for 8
Lat Hammer-Strength Mach: 2 sets
T-bar Rows: 2 sets
Leg Press: 3 sets... up to 4 plates each side, for 8

jumpstart workout AGAIN

2009-03-11T10:31:00.002-04:00

been sick for a week but here is how it went:

Bench: 225x10, 275x8, 315x4(hit fatigue early)
Incline Bench: 205x8, 250x6
Lat pulldowns, 3 sets
Tricep pulldowns, 2 sets

that's it, still too sick to do anything else. eight week program starting in 4 days.

monday's workout

2009-03-04T17:06:00.001-05:00

DL: 225x8, 275x3, 315x3, 365x1
Bench: 225x8, 295x6, was too sore, so stopped..

Treadmill 15-18 minutes... now Im sick, fever, etc.

matching wits witha brick wall

2009-02-27T01:07:00.002-05:00

Bench: 225x10, 275x8, 305x8, c-g, 225,245x8
Hammer curls: 2 sets
Barbell Rows: 2 sets

Treadmill 12 minutes.... some guy was at bench station when I first
came in, doing some weird Olympic type movement with the bar plus
a ten on each side... odd, he was a tall, very thin guy, so I politely ask
him how long he was gonna be, since the other flat bench stations were
occupied... I asked him because he was the only one NOT BENCHING,lol,
and could have done his weird powerclean/jerk thing he was doing some-
where else... He simply said, i dont know, very gruffly. So I shrugged and
muttered, "that's a bench a press" and walked off. He left after that set.
I hate these kinds of confrontations, but shit.

3 months at Rush Fitness Center...ugh.

2009-02-23T12:54:00.003-05:00

yesterday's workout:

Deadlift: 225x6, 275x6, 315x3 (no pain, knee feels good today)
Bench: 205x12, 225x12, 245x12
Used Freemotion machines for chest, shoulders, and triceps--
2 sets each.

about 25-30 minutes on treadmill.

2009-01-26T08:52:00.000-05:00

375x1 Bench, new max.

2009-01-19T11:24:00.001-05:00

Bench: 275x8, 315x4, 360x2
Curls, Lat Pulldowns, Power cleans, weightless squats.

1st workout of the year

2009-01-04T21:59:00.002-05:00

Speed Bench: 185x3x3, 220x3x3
Shrugs(conventional grip): 275x6, 315x6, 365x4
Half-Rows in Cage: 225x4x2
Tri Pulleys: 2 sets
Shoulder Raises Dbs: 3 sets (25s, 40s, 50s for couple reps)

Concentrated on control, tightness and groove on the BP and
also did 9:30 on treadmill. Probly bad idea with knee still
fucking sore. High incline and very slow speed.

2008-12-31T21:23:00.002-05:00

Bench(mid-grip): 275x6, 315x5, 340x3
Bench to Neck: 3 sets of 6, 185, 205, 225
Lat Pulldowns: 2 sets
Barbell Press: 1 set of 8

Weightless Squats, Med ball throws, punching bag for
cardio.

Metal and Iron = INTENSITY

2008-12-27T18:02:00.003-05:00

Speed Bench(middle grip)-- 205x3x6, 255x3
Barbell Shrugs-- 135x8, 225x6, 275x5x2
Db Shrugs-- 100s for 6-8
Hammer-Strength press-- 2 sets of 6-8 (3 45s each side)
Machine Curls-- 2 sets
Leg Raises-- 3 sets

5 minutes on treadmill, at slow speed but with incline. Knee
was pretty sore, but seems ok now. Music really helped up
the intensity of my workout today. I was attacking the bar,
and really worked on tightness, during the speed bench set-
up. Best overall workout in a while.

4 week Bench Cycle Experiment

2008-12-23T17:59:00.002-05:00

Week One: Very Close-Grip..
Week Two: 2 inches wider
Week Three: 2inches wider still
Week Four: Regular Grip, max out, after week rest.

Today's Workout:
Bench-- 235x6, 275x3, 300x3, 320x3
Incline Dbs-- 2 sets, 65s and80s for 8
Rows-- (off rack) 185x6x2, 205x6
Pulley Tri Pulldowns(one handed)-- 3 sets of 8
Lat Pulldown-- 200x4

End of Year Progress Report

2008-12-21T12:59:00.003-05:00

Bench Max: 360x1, easy, missed 385, 325x3

Well, I was set to bench near 400 but health concerns
intervened. Lost some strength over the last month, from
bouts with gout and also my knee injury. I have only 4
more weeks at this gym, after that, dont know what Im
going to do. So-- Im going to try a mini-cycle and see if
I can at least bench 385 at the end of Jan 2009. After that
I may not even be able to lift again, due to joblessness.
Fuck it.

DL max, will start new 10 week program next week

2008-12-07T20:26:00.003-05:00

Pretty sore overall, but still managed this:

DL: 315x3, 365x1, 405x1(very smooth), 440x1(missed,
but got to near lockout position)

17 minutes on treadmill. Going to do this program starting
next week... http://www.weighttrainersunited.com/gillingham.html

2008-12-06T15:16:00.001-05:00

one hour walk at Greenway Farm.

2008-12-04T17:41:00.000-05:00

50 minute walk in my hilly neighborhood

2008-12-03T21:25:00.002-05:00

Bench: 275x6, 315x6, 345x2(no spotter, coulda got 1-2 reps more)
Db Rows: 2 sets, 85s, 100s for 8
Power Cleans: 135x6x2, 155x3, 175x2
Lat Pulls: 220 for 2 reps
Pulley Crossovers: 2 sets
Machine Squats: 3 sets, *280*x6 last set

2008-11-30T09:51:00.001-05:00

Bench: 205x8x2, 205x3x5
Med Ball Squats, Crunches, Leg lifts, Treadmill.

Back To Business

2008-11-24T06:26:00.003-05:00

Ok back to lifting, the worst of the gout seems to be over.

Bench: 275x5, 295x3, 315x6, 340x2
Partial DL, from lowest pin: (about a half-DL)
275x3x2, 315x1, 385x1, 405x1

Punching bag for 5 min. Lost a bit of strength while sick
but not too much. All in all, pleased with this workout.

Last Upper Body Workout Before Max Next Week

2008-11-07T18:08:00.002-05:00

Bench:225x10(pause), 275x8, 315x6(little slow)
Lat Pulls: 2 sets
Tri Pulls: 3 sets, 140 for 5 last set
Bench to Neck: 135x8, 205x8
Db flat Bench: 1 set of 8, 100s

Light Workout: on little sleep

2008-11-05T16:49:00.002-05:00

Speed Bench: 6 sets, one set c-g for 8(225)
Lat Pulls: 2 sets, whole stack for max reps (3)

Treadmill: 13 minutes..

Not sure which day, but next week sometime I will be maxing
on Bench Press. One more medium workout with PL belt,
probably Sat. Max on Thurs, Fri?? Something along these lines:

385-400, 1st 2nd attempts or, if feeling frisky,
390-405. Would be my first ever in my lifetime trying 4 wheels
on the BP. My 365 for a double was smooth with no hesitations
on the way up. Was good for a struggling 3rd rep, Im fairly sure.
Which would calculate to a 386 max if the one-rep calculators are
to be trusted. Might be safer to try 380 for first attempt, to ensure
making a PB. But the idea of 3 plates and a 35 on each end will
probly override this pragmatic approach.

2008-10-29T17:18:00.009-04:00

Bench: 275x3, 315x3, 365x2
Wrist Curls: 2 sets
Delt Front Raises: 20s, 35s, 40s (6-8)
LatPulls: 3 sets

12 minutes on treadmill, 5 on punching bag.

Last 3 weeks of Bench Cycle: 385, 400

2008-10-28T20:07:00.002-04:00

Friday, Oct. 31: 355x3, 360x3

Friday, Nov. 7: 365x2, higher for next set
if feels good

Fri, Nov. 14: 295x8x2, close grip, DL

Fri, Nov. 21: MAX

Deadlift Cycle

2008-10-28T20:01:00.003-04:00

It's oh so simple it hurts...

Weeks 1,2 : 275x5x3
Week 3: 295x5x4
Week 4: 300x5x5
Week 5: 315x5x3
Week 6: 325x5x4
Week 7: 335x5x5

1st Week of 3 sets of 5 reps DL (5)

2008-10-28T18:17:00.001-04:00

DL: 275x5x3

22 minutes treadmill.

2008-10-26T18:31:00.000-04:00

45 minutes walk greenway farm

Say hello to Volume increase

2008-10-25T18:08:00.003-04:00

Bench: 185x3x3, 225x3x2, 245x3, 275x3
Bench to Neck: 135x8, 185x6
Skullcrushers: 2 sets of 8 (easy-curl bar)
Seated Db Overhead Press: 60s, 75s for 8
Lat Pulldowns: 3 sets, 200 for 6 reps

5 minutes on punching bag, then 27 mins treadmill.

2008-10-21T18:25:00.002-04:00

Bench: 225x8, 275x5, 315x3, 340x3(easy)
Rows: 135x8, 185x8x2, 225x6
DL: 315x1, 315x1
Crunches: 2 sets with med. ball
Hammer Curls: 40sx8, 60sx5
C-G Bench: 225x8, 275x6

12 minutes treadmill, various intensities...

Dayhike

2008-10-19T11:37:00.003-04:00

Went to Benton Falls on Chilhowee Mt, for a 3 mile hike.
Was a nice cool day, and the falls was a mere trickle of its
normal self. Too many people as well. No sense of solitude
except in a few short periods. The inevitable rehashing of
the bear killing on this trail ensued with my dad. Amazing
to think such panic and horror could occur out of nowhere
in such a peaceful place. That juxtaposition is what seems
so imposing, not necessarily the tragedy itself. Of course
for the mother who lost her child, and had to fend of a
murderous stinking wild animal, incapable of mercy, that
tragedy must be all-present and looming, in her mind.
Did not see any sort of memorial, but may have missed it.
Better to forget, I guess. Not remind the tourists that their
safe happy worlds are not quite so safe.

2008-10-13T12:34:00.001-04:00

Bench: 275x5, 330x5, 330x5
Db Bench: 100s for 12

Tentative BP cycle plan

2008-10-12T08:59:00.002-04:00

Today, Oct. 12-- 330x5, 340x5
Oct 19-- 350x3
Oct. 26-- 360x3
First of Nov-- 365x2
2nd Week-- 375x2
Right before Thanksgiving-- 385x1, 400x1

2008-10-06T14:31:00.002-04:00

Bench: 225x10, 275x6, 315x5x2, 275x8
Db Tri-Extensions: 2 sets, 40s, 55s
Tricep Exts: 1 set
Curls: 2 sets
T-bar Rows: 3 sets of 6-8

Backwards Workout!

2008-10-01T22:15:00.002-04:00

Seated Rows: 3 sets of 8-10 (increasing weight)
Lat Pulldowns: 2 sets
Delt Cable Twirls: 2 sets
Close-Grip Bench(legs off floor): 225x8, 250x8
Db Shrugs: 1 set with 85s

12 minutes on treadmill, various intensities.

2008-09-27T19:58:00.001-04:00

Bench: 225x10, 275x4, 315x7!(new rep personal best)
Incline Bench C-G: 225x7, 275x3

40 minute walk/jog, greenway park

Shitty Workouts Better Than No Workouts

2008-09-22T22:30:00.003-04:00

One day too soon, misread the fucking calender:

Bench: 225x10, 275x8, 300x4
Incline Bench: 225x8, 275x2 (what?)
Tri Pulldowns: 2 sets
Lat Pulldowns: 2 sets
Crunches and Leg Raises: 2 sets each

10 minutes on treadmill.

2008-09-20T01:04:00.003-04:00

Bench: 315x6! (new rep max for 315), 245 x ?(speed down set
and half-reps)
2 sets each of tri pulldowns, lat pulldowns and leg raises

17 minutes on treadmill.

2008-09-14T12:16:00.002-04:00

First workout in almost 2 weeks went like this:

Bench: 225x8, 275x6, 315x5, 315x5
Seated Rows: 3 sets
Db Rows: 1 set with 95sx8
Tricep Pulldowns: 2 sets

6 minutes on treadmill

2008-08-31T13:36:00.000-04:00

30 min walk on Fri, and 1.75 hour walk on Sat.

Odd Bench Workout: Next Week Begin New Cycle

2008-08-27T17:20:00.004-04:00

Bench to Neck: 95x8x2, 135x8, 185x8
Decline Abs & Crunches & Leg Raises: Supersetted, 3-4 rounds
2 sec Pause Benches: 225x3, 275x3, 315x3 (last set fairly easy)

15 minutes on Treadmill, with various inclines, speeds.

Gotta quit Maxing DL I guess

2008-08-25T17:10:00.002-04:00

Deadlift: 225x8, 315x5, 365x1, 385x1, 420x1 (missed)
Lat Pulldowns: 3 sets of 8
Db Rows: 1 set of 8 (100s)
Stiff DLs on Pulley: 1 set of 15
Hyperextensions: 1 set of 12 (25 lb plate)
Decline Crunches: 2 sets, 6kg, 14kg medicine ball

2008-08-25T13:53:00.002-04:00

Week
Weight, Sets & Reps
Week 1
280x2x10
Week 2
290x2x10
Week 3
300x2x8
Week 4
310x2x8
Week 5
320x2x5
Week 6
330x2x5
Week 7
340x2x5
Week 8
350x2x3
Week 9
360x2x3
Week 10
370x2x2
Week 11
290x2x10
Week 12
400x1

Some variation on this Ed Coan workout for my next Bench Cycle.
With triceps on main workout, then shoulders on the secondary
upper body workout. Mix in JM presses, Incline and DBs. As far
as bodyweight, looking to drop to as low as 252-255, during mid
portion of cycle, then gradually gain back to 260 or so for my 400
attempt.

Fridays Bench Max Attempts

2008-08-24T14:59:00.003-04:00

Well, I felt very tight in my chest, and thought about not
even trying to max. Instead of putting 370 on, I put 365
on, and hit that very easy. Fast through my previous
stalling point. Lockout was very easy, solid. Had 375 easy
Im sure. So I after making 365, I tried 380 and it went
about 2-3 inches off my chest. Still a good way to start my
weekend. BWT was 263. So Ive basically been hovering
between 258 and 265 since Dec of last year, when I started
back training with a 275 bench. Nice lift gain with little
BWT gain. Dont think Im at my plateau yet. I foresee 385
very soon. And 405, maybe by Thanksgiving, Christmas?
Assuming no injuries of course.

2008-08-18T20:28:00.003-04:00

Bench: 225x10, 275x8, 315x4, 335x2 (easy as fuck)
Cable DeltPulls: 2 sets
Tricep Ext.: 2 sets of 8
Decline Twist Crunches: 2 sets (7kg med. ball)
Barbell Rows: 185x8, 225x6
Db Rows: 85s for 10 reps, 1 set

6 minutes on Treadmill, 6-8 incline.

2008-08-17T08:49:00.001-04:00

Hiked 2.5 hours on Big Frog Mountain, Saturday. Gloomy,
morbid day in the woods, saw a big pile of bear shit. Danzig
and Meshuggah on the mp3 player enhanced the overall
mood.

2008-08-15T17:55:00.001-04:00

25 minute moderate walk, Greenway.
Im approaching 265, so more cardio IM afraid.
Bench will suffer, but at least Ill feel better.
So down below 250 is the short term goal.

2008-08-14T16:34:00.001-04:00

35 minute walk/jog at Greenway Farm.

2008-08-13T20:05:00.001-04:00

Bench: 225x12, 275x1, 275x8, 315x3, 315x3
Db Bench: 80s for 15
Tri Pulldowns: 2 sets
Hammer Curls: 2 sets (40s, 55s)

Deadlift Suprise!

2008-08-09T02:29:00.002-04:00

Deadlift: 225x6, 295x3, 315x3, 365x1, 405x1,
easy, smooth, no grip problem, felt good for
at least 25-30 lbs more.
Db Rows: 2 sets of 8 100s
Lat Pulldowns: 2 sets of 8
Hypers: 1 set of 12

Got sick to stomach afterwards, but havent felt that
strong on DLs in a long, long time. Very nice.

2008-08-07T05:40:00.002-04:00

Bench: 275x5, 315x5, 340x2
Db Incline Press: 75x for 10, 90s for 8
Pullup/Dip Machine: 2 sets pus, 1 set dips
Crunches: 2 sets, one with 7kg ball, other
with no weight and on decline, with twists

8 minutes on treadmill, raised and lowered
incline, and ran some.

Boring little workout.

2008-08-04T00:39:00.003-04:00

Well due to health fears, I decided to do leg press instead of
squats today. 4 minutes warmup on treadmill.

Leg Press: 380x8, 500x3, 500x3 (fairly easy)

12 minutes on treadmill, with gradually higher incline
settings.

Tricep Hellday!

2008-08-01T20:42:00.004-04:00

JM Press: 185x8, 225x8, 275x4
Bench: 275x1(long pause), 275x1, 295x1(long pause)
Cable P. Delts: 3 sets of 12, light
Tri Pulldowns: 120x8, 120x8, 130x6, 140x4, 150x1
Db Flat Bench: 55s for 10(deep stretch & speed)
Db Tri Extensions: 65s for 4 reps ?
Db Curls: 40sx8, 65sx2

30 minute walk at greenway.

2008-07-28T21:02:00.002-04:00

Bench: 225x10, 275x5, 315x5, 280x8
Seated Rows: 3 sets
Lat Pulldowns: 2 sets

Shit, pilgrims, I think that's a new 5 rep max. Last rep was
smooth. Possibly a 6th, not sure.

2008-07-25T01:49:00.003-04:00

Close-Grip Bench(partial, stopped at sticking pt.):
205x8, 250x7, 275x6, 295x3
Tricep Pulldowns: 3 sets of 8, 100 setting
Seated Rows: 2 sets of 8, 120 and 140 setting
Db Bicep Curls: 55s for 4, 50s for 6

10 minutes on treadmill, 7.5 incline.

Gee Im Gonna Die

2008-07-23T15:00:00.002-04:00

Squats: 225x8, 295x2

Second time Ive encountered tachycardia during squats.
Seems to be the only weight exercise that triggers it. Had
this problem off and on for over 10 years, so I still dont
think it's life threatening. No insurance, so getting it thor-
oughly checked out is not a possibility at this time. 2 hours
later I went for a short walk in my neighborhood, with some
hills, just to see how I felt. Got out of breath a bit, but no
serious problems.

How Not To Follow Your Workout Plan

2008-07-21T19:43:00.002-04:00

Bench: 225x8, 275x5, 275x4(close grip)
Flat Rack Press(3 inches above chest):295x1, 315x1, 350x1
P. Rows: 205x8, 225x6
Db Seated Overhead Press: 55x10, 70x8

Felt pretty strong today, some soreness in right shoulder after
last set of shoulder presses...not used to doing them. Right now
as Im writing this, doesnt hurt. Guess I need to devise either
some boards or something to raise the level for rack presses.
The Power Rack is shitty and I cant fine-tune adjust to the
place in my groove I need work on. 4-5 inches off chest, Im
thinking. When I missed 365 last time, that's about where
the rep failed. Felt really strong on rows, as Im definitely con-
centrating on them more.

Considering Weak Points: The Powerlifts

2008-07-18T16:08:00.002-04:00

Bench Press: lats, chest, shoulders... concentrate assistance on
rows, overhead presses and db incline presses, and close-grip
bench, other tri exercises somewhat less. Remember to once
a week do the Chest Recovery Workout.

Deadlift: lockout, grip... rack pulls, and wrist/grip work. maybe
heavy shrugs.

Squat: weak points as yet, undetermined.. concentrate on good
form, keeping knees out, head up.

DL/Rack Pull Cycle

2008-07-18T15:13:00.002-04:00

Week 1: DL-- 275x3,300x3,330x3, 365x1
Week 2: Rack Pull (lowest setting): not sure of weights
Week 3: DL-- 275x5,315x3,340x2,365x2
Week 4: Rack Pull (up one setting):
Week 5: DL-- 275x5, 315x5, 340x2, 385x1 (maybe higher)
Week 6: Rack Pull (up two settings):
Week 7: DL-- 295x5, 315x3, 350x3, 385x2 (maybe higher)

Dawn of the Deadlift Day

2008-07-17T20:56:00.002-04:00

DL: 225x8, 275x3, 300x3, 330x3, 365x1
Decline Crunches (7kg medicine ball): 3x12
Wrist Curls: 15x10, 25x10x2

30 minute walk/jog Greenway Farm

2008-07-14T22:30:00.002-04:00

Bench Press: 225x8, 275x1 (pause), 275x4, 300x1(pause),
295x7 (coulda got 8)-- weird felt tight in neck, then it loosened
up ok. Felt weak, then strong.
Dbs Flat Bench: 100s for 10
Pendlay Rows: 135x10, 185x8, 185x8
Dbs Rows: 80s for 10
Seated Rows: 180x10

6 minutes on treadmill, incline set 10.5

Bench Assistance Work--2 per week

2008-07-08T18:35:00.003-04:00

Week 1: skullcrushers, incline close grip benches (10 reps), P. rows.
tricep pushdowns-- 2-3 each workout for 4-5 sets
Week 2: skullcrushers, JM presses, close grip decline dbs, P. rows,
bicep curls
Week 3: skullcrushers, JM presses, flat db presses, military press,
T-bar rows
Week 4: JM presses, incline close grip benches, P. rows, military
press
Week 5: incline close grip benches, military press, flat db presses,
T-bar rows
Week 6: Dips, Tricep kickbacks, delt laterals, P.rows

New Bench Cycle: 12 week rough plan

2008-07-08T16:17:00.002-04:00

Week 1: (warm up), 300x5, 275x8--- 300x1 (pause)
Week 2: (warm up), 305x3, 275x9--- 305x1 (pause)
Week 3: (warm up), 315x2, 275x8--- 310x1 (pause)
Week 4: (warm up), Pin Press, midway, 1 rep max (?)
Week 5: 315x5, 275x10--- 315x1 (pause)
Week 6: 330x3, 285x8--- 320x1 (pause)
Week 7: 340x2, 285x9--- 325x1 (pause)
Week 8: Push Press, 1 rep max, wear belt
or 350x1 bench
Week 9: 325x5x2--- 330x1 (pause)
Week 10: 340x3x2--- 335x1 (pause)
Week 11: 350x2--- 340x1 (pause)
Week 12: 370x1, 385x1

2008-07-07T18:07:00.002-04:00

Missed 365 AGAIN. This time went about 6 inches off my chest and
got stuck half-way. Will be devising new program and starting late
next week. Give my body time to get over these infections.

yesterday's lame workout

2008-07-06T19:54:00.000-04:00

rack holds: 365x1, 335x1, 335x1, 315x1,

2008-07-01T16:04:00.001-04:00

" second the rack pull.i had the same problem; my grip failed before my back. i like to load up at least 20-50lbs more than i aim to deadlift, and hold it until my grip fails. a couple of sets gets the job done. after that, pulling the lower deadlift weight feels much easier.i also support the one-hand-under, one-hand-over grip."

Going to try this.

2008-07-01T14:27:00.002-04:00

Bench: 225x8, 275x1, 315x1, 365x1(missed), 275x5, 315x4
Chin-up Machine: 3 sets
Dips: 1 set
Dbs press: 90s for 10 reps

Well, I was tired from yesterday's squat workout, and still
run down from being sick. Got a bad liftoff with the 365 and
probably didnt warm up very well. The bar made it about
an inch off the chest and I know I can hit that weight better.
Going to try again next week. If I miss then, just going to
start another routine.

2008-06-29T16:59:00.002-04:00

Squat: 135x10, 225x8, 275x5, 300x4
Calf Raises: 3 sets of 12

...some light dumbbell presses to stretch chest...did this
workout after 3 pints, still felt pretty good, although a
bit dizzy. Glad to be doing squats again, anyway.

Deadlift Disaster

2008-06-28T15:13:00.002-04:00

Tore a callous on left hand at 365. The rep went up easy, but
my grip is left hand is so poor, it slipped when I was letting
the bar down. Very depressing. Ruined workouts suck!