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Drex's Journal
- Thread starter Drex
- Start date
11/15/07
Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x300; 5x300; 5x300; 5x300; 5x300
(ss - first 3) Calf Press - 20x185; 20x185; 20x185
Inclined Bench Press - 10x145; 10x145; 10x145
Declined Bench Press - 9x200; 9x200; 8x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 9
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
Deadlift - 5x300
Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x300; 5x300; 5x300; 5x300; 5x300
(ss - first 3) Calf Press - 20x185; 20x185; 20x185
Inclined Bench Press - 10x145; 10x145; 10x145
Declined Bench Press - 9x200; 9x200; 8x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 9
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
Deadlift - 5x300
Drex,
During your initial cut from your starting weight (you have posted a photo way back in this thread) what did your workouts look like.
Specifically, did you have a weights routine, what did it look like, and how much cardio did you do?
You did a good job IMO.
I am generally trying to collect information regarding the best way to cut down from relatively high fat levels when the subject has little or no exposure to training.
My research so far tells me that weights are the most important factor, hence I am curious to know what your routine looked like.
Good progress overall
MB
During your initial cut from your starting weight (you have posted a photo way back in this thread) what did your workouts look like.
Specifically, did you have a weights routine, what did it look like, and how much cardio did you do?
You did a good job IMO.
I am generally trying to collect information regarding the best way to cut down from relatively high fat levels when the subject has little or no exposure to training.
My research so far tells me that weights are the most important factor, hence I am curious to know what your routine looked like.
Good progress overall
MB
Hi MB1,
My routine wasn't very good, but I stuck to it and over time I saw results. I started Jan 1, 2006 through about Christmas and lost about 30 lbs. My routine was running 4 times a week and weights 3 days a week. My weights routine was upper body only and I would not recommend this, I just didn't know any better at the time. During the year I still ate whatever I wanted and it was not healthy.
I ended up getting sick mid Decemeber and tried to push through it, but just got wrose. I ended up taking a break and then didn't start back up. I did nothing from Christmas through the end of April 07. I gained 10 lbs back.
May 1, 2007 I started up again. Throughout the summer I went back to my workout routine with running 4 days a week and the upper body lifting. In addition to this I was also playing sand volleyball 3 days a week for a couple hours each day. This time though I cut calories, but way too much. I didn't keep track, but it was a lot lower than I believe I should have been getting. I ended up losing 40 lbs in about 4 months like this.
Towards the end of August I started to do some reseach and these formus were one of my sources of information. I found I was doing things wrong. I switched to a full body workout and upped my calories to where I should have been cutting. I stopped losing weight at this point, but I believe it was because my body had adapted to getting less calories than it should have been getting. After about a month I did end up losing a couple lbs before I went into my bulk.
I have been gaining weight about perfect with what I would expect from my calorie intake now and I feel more healthy than ever now that I am eating right along with the exercise. I have only been at this method since Sept, but it is much better than what I did while I actually lost the weight.
Currently I am running 4 days a week, full body workout 3 days a week, volleyball 2 nights a week for 2 hours. I will also add in a bike ride or some other cardio sometimes on the weekends. I think my current routine is the best thing for me and it has been working well.
My routine wasn't very good, but I stuck to it and over time I saw results. I started Jan 1, 2006 through about Christmas and lost about 30 lbs. My routine was running 4 times a week and weights 3 days a week. My weights routine was upper body only and I would not recommend this, I just didn't know any better at the time. During the year I still ate whatever I wanted and it was not healthy.
I ended up getting sick mid Decemeber and tried to push through it, but just got wrose. I ended up taking a break and then didn't start back up. I did nothing from Christmas through the end of April 07. I gained 10 lbs back.
May 1, 2007 I started up again. Throughout the summer I went back to my workout routine with running 4 days a week and the upper body lifting. In addition to this I was also playing sand volleyball 3 days a week for a couple hours each day. This time though I cut calories, but way too much. I didn't keep track, but it was a lot lower than I believe I should have been getting. I ended up losing 40 lbs in about 4 months like this.
Towards the end of August I started to do some reseach and these formus were one of my sources of information. I found I was doing things wrong. I switched to a full body workout and upped my calories to where I should have been cutting. I stopped losing weight at this point, but I believe it was because my body had adapted to getting less calories than it should have been getting. After about a month I did end up losing a couple lbs before I went into my bulk.
I have been gaining weight about perfect with what I would expect from my calorie intake now and I feel more healthy than ever now that I am eating right along with the exercise. I have only been at this method since Sept, but it is much better than what I did while I actually lost the weight.
Currently I am running 4 days a week, full body workout 3 days a week, volleyball 2 nights a week for 2 hours. I will also add in a bike ride or some other cardio sometimes on the weekends. I think my current routine is the best thing for me and it has been working well.
11/17/07
Weight 8AM - 206.0
Hack Squat - 10x190; 10x190; 10x190
(ss) Deadlift - 10x260; 10x260; 10x260
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 4x230; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 12xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Weight 8AM - 206.0
Hack Squat - 10x190; 10x190; 10x190
(ss) Deadlift - 10x260; 10x260; 10x260
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 4x230; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 12xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Last edited:
11/19/07
Hack Squat - 10x195; 10x195; 10x195
(ss-first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss-first 3) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 8x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Shoulder is still bothering me.(Front of right) Stopped my bench short and substituted Lying tricep extensions for dips.
Played 6 games of volleyball, went 2-4.
Hack Squat - 10x195; 10x195; 10x195
(ss-first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss-first 3) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 8x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Shoulder is still bothering me.(Front of right) Stopped my bench short and substituted Lying tricep extensions for dips.
Played 6 games of volleyball, went 2-4.
For anyone reading, I am looking to modify Routine C so that it is not the same as Routine A. I am basically trying to replace lifts in the routine with a different type of lift that would work the same area. I am planning on switching out the hack squat with a back squat. I workout in my basement, so do not have unlimited access to equipment. I have a half cage, lat pull machine (high&low), bench with include/decline and leg extension, dumbbells up to 70lbsx2, and a pull-up/dip station, hack squat/leg press machine.
I am going to list the muscle I am targeting for each spot in the workout. It's my intent to be at least partially working these areas with the exercise I am doing. I am open to suggestions on changing exercises on A&B as well. I am just looking for some recomendations.
Routine A
Hack Squat - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulder
Bicep Curl - Bicep
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower Back
Decline Weighted Crunch - Abs
Routine B
Lunge - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Inclined Bench Press - Chest
Declined Bench Press - Chest
(ss) Standing bent-over Row - Back
(ss) Fly - Chest
Lateral Raise - Shoulders
Chin-up - Biceps
(ss) Lying Tricep Extension - Triceps
(ss) Stiff-leg Deadlift - Lower back
Leg Raise - Abs
Routine C
Hack Squat - Quads/Glutes (Planning on switching to back squat)
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulders
Bicep Curl - Biceps
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower back
Decline Weighted Crunch - Abs
Thanks for any input.
I am going to list the muscle I am targeting for each spot in the workout. It's my intent to be at least partially working these areas with the exercise I am doing. I am open to suggestions on changing exercises on A&B as well. I am just looking for some recomendations.
Routine A
Hack Squat - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulder
Bicep Curl - Bicep
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower Back
Decline Weighted Crunch - Abs
Routine B
Lunge - Quads/Glutes
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Inclined Bench Press - Chest
Declined Bench Press - Chest
(ss) Standing bent-over Row - Back
(ss) Fly - Chest
Lateral Raise - Shoulders
Chin-up - Biceps
(ss) Lying Tricep Extension - Triceps
(ss) Stiff-leg Deadlift - Lower back
Leg Raise - Abs
Routine C
Hack Squat - Quads/Glutes (Planning on switching to back squat)
(ss) Deadlift - Hamstrings
(ss) Calf Raise - Calves
Bench Press - Chest
(ss) Pull-up - Back
(ss) Shoulder Press - Shoulders
Bicep Curl - Biceps
(ss) Dip - Triceps
(ss) Stiff-leg Deadlift - Lower back
Decline Weighted Crunch - Abs
Thanks for any input.
Will be modifying this, but current plan for new routine C. Opinions?
Routine C
Back Squat - Quads/Glutes
(ss1) Deadlift - Hamstrings
(ss1) Calf Raise - Calves
Bench Press - Chest
Machine Row - Back
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Upright Row - Shoulders & Biceps
(ss3) Incline Fly - Chest
(ss4) Close Gripped Bench Press - Triceps
(ss4) Good Mornings - Lower back
Trunk Twists - Abs
- Add a shrug to the end of the deadlift for routine B.
Routine C
Back Squat - Quads/Glutes
(ss1) Deadlift - Hamstrings
(ss1) Calf Raise - Calves
Bench Press - Chest
Machine Row - Back
(ss2) Lat Pull-down - Back
(ss2) Frontal raise - Shoulder
(ss3) Upright Row - Shoulders & Biceps
(ss3) Incline Fly - Chest
(ss4) Close Gripped Bench Press - Triceps
(ss4) Good Mornings - Lower back
Trunk Twists - Abs
- Add a shrug to the end of the deadlift for routine B.
Last edited:
11/21/07
Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss - first 3) Calf Raise - 20x185; 20x185; 20x185
Inclined DB Chest Press - 10x(70x2); 10x(70x2); 10x(70x2)
Declined DB Chest Press - 12x(70x2); 12x(70x2); 12x(70x2)
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 10
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
Lunge - 10x100; 10x100; 10x100
(ss - first 3) Deadlift - 5x315; 5x315; 5x315; 5x315; 5x315
(ss - first 3) Calf Raise - 20x185; 20x185; 20x185
Inclined DB Chest Press - 10x(70x2); 10x(70x2); 10x(70x2)
Declined DB Chest Press - 12x(70x2); 12x(70x2); 12x(70x2)
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 9; 9; 10
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
11/22/07 - Thanksgiving Day
Played football for an hour and a half until I pulled my left hamstring. Not able to go any faster than a walk for now. It's not real bad, but bad enough its going to keep me from running for a bit.
11/23/07
Hack Squat - 10x195; 10x195; 10x195
(ss) Deadlift - 10x270; 10x270; 10x270
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Whatever part of my hamstring I pulled obviously doesn't get worked during my routine. I was able to get through all exercises and I am not able to break into a jog. I am going to switch leg curls for the deadlifts one day a week once my hamstring is better to hopfully get it stronger.
Played football for an hour and a half until I pulled my left hamstring. Not able to go any faster than a walk for now. It's not real bad, but bad enough its going to keep me from running for a bit.
11/23/07
Hack Squat - 10x195; 10x195; 10x195
(ss) Deadlift - 10x270; 10x270; 10x270
(ss) Calf Raise - 20x185; 20x185; 20x185
Bench Press - 10x200; 10x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
Whatever part of my hamstring I pulled obviously doesn't get worked during my routine. I was able to get through all exercises and I am not able to break into a jog. I am going to switch leg curls for the deadlifts one day a week once my hamstring is better to hopfully get it stronger.
11/24/07
Weight 8AM - 212.6 (Might have some carry over from salty food on Thanksgiving. I am expecting this to go down some next week.)
HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. On the first 3 sprints I got my heart rate up to 199, which is as far as the heart rate monitor would display. On the second sprint I hit 199 30 seconds into it. Elliptical doesn't bother my hamstring injury, while running does, so I will do elliptical while it heals.
11/25/07
HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. Was only able to get my heartrate up to 190 max today. Both yesterday and today I had issues with the upper part of my calves tightening up. Was painful, but was able to continue through it, not sure why this happened.
Weight 8AM - 212.6 (Might have some carry over from salty food on Thanksgiving. I am expecting this to go down some next week.)
HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. On the first 3 sprints I got my heart rate up to 199, which is as far as the heart rate monitor would display. On the second sprint I hit 199 30 seconds into it. Elliptical doesn't bother my hamstring injury, while running does, so I will do elliptical while it heals.
11/25/07
HIIT on elliptical - 26 mins - 5 min warm up, 1 min sprints, 2 min rests, 5 min cooldown. Was only able to get my heartrate up to 190 max today. Both yesterday and today I had issues with the upper part of my calves tightening up. Was painful, but was able to continue through it, not sure why this happened.
11/26/07
Hack Squat - 10x200; 10x200; 10x200
(ss) Deadlift - 10x275; 10x275; 10x275
(ss) Calf Raise - 20x205; 20x205; 20x205
Bench Press - 10x200; 10x195; 10x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 10x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 35x70; 35x70; 35x70
Played 6 games of volleyball, went 3-3. I was limited with my hamstring and can only move forward one stride off my good leg. I can't push off with my left leg yet. I was fine jumping, moving sideways and backward. There were a few balls I would have gotten to if healthy, but the team was aware of my mobility issues and overall it went pretty well considering.
Hack Squat - 10x200; 10x200; 10x200
(ss) Deadlift - 10x275; 10x275; 10x275
(ss) Calf Raise - 20x205; 20x205; 20x205
Bench Press - 10x200; 10x195; 10x195
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 10x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 35x70; 35x70; 35x70
Played 6 games of volleyball, went 3-3. I was limited with my hamstring and can only move forward one stride off my good leg. I can't push off with my left leg yet. I was fine jumping, moving sideways and backward. There were a few balls I would have gotten to if healthy, but the team was aware of my mobility issues and overall it went pretty well considering.
11/27/07
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
11/28/07
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
Walked 15 mins on the treadmill at 4 mph. I tried to turn it up to a 5.5 mph jog, but the hamstring ins't up for that yet. It is kind of a bummer since I am supposed to be starting my marathon schedule next week and it isn't something I can jump into if I haven't been running.
11/29/07
Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x275; 10x275; 12x275
(ss) Calf Raise - 20x205; 20x205; 20x205
Inclined Bench Press - 10x145; 10x145; 10x145
Declined Bench Press - 10x200; 10x200; 9x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 10; 10; 10
(ss) Lying Tricep Extension - 12x(45x2); 12x(45x2); 12x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 25; 25; 25
I used lifting straps for the first time on the deadlift. My grip is always burnt out on this workout from holding the dumbells for so long on the lunges right before the deadlift. I was really suprised at how much they helped.
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
11/28/07
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
Walked 15 mins on the treadmill at 4 mph. I tried to turn it up to a 5.5 mph jog, but the hamstring ins't up for that yet. It is kind of a bummer since I am supposed to be starting my marathon schedule next week and it isn't something I can jump into if I haven't been running.
11/29/07
Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x275; 10x275; 12x275
(ss) Calf Raise - 20x205; 20x205; 20x205
Inclined Bench Press - 10x145; 10x145; 10x145
Declined Bench Press - 10x200; 10x200; 9x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 10; 10; 10
(ss) Lying Tricep Extension - 12x(45x2); 12x(45x2); 12x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 25; 25; 25
I used lifting straps for the first time on the deadlift. My grip is always burnt out on this workout from holding the dumbells for so long on the lunges right before the deadlift. I was really suprised at how much they helped.
11/30/07
Jogged 2 miles at 6 mph. Hamstring is starting to feel a little better.
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
6 games of volleyball, went 3-3. Still coulldn't push off very hard on the hamstring.
12/1/07
Weight 8AM - 109.8
Hack Squat - 10x205; 10x205; 10x205
(ss) Deadlift - 10x280; 1x400; 10x280; 10x280
(ss) Calf Raise - 20x205; 20x205; 20x205
Bench Press - 5x230; 5x230; 5x230; 5x230; 4x230
(ss) Pull-up - 9xbw; 9xbw; 9xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 10x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 35x70; 35x70; 35x70
I was able to get up 400 lbs on the deadlift. 20 more lbs to go for the deadlift challenge goal. I plan on trying the 420 at the end of the month and making my goal by the end of the year.
Jogged 2 miles at 6 mph. Hamstring is starting to feel a little better.
HIIT on elliptical, level 12 - 26 mins - 5 min warm up, 1 min sprints (8-9 mph), 2 min rests (4 mph), 5 min cooldown.
6 games of volleyball, went 3-3. Still coulldn't push off very hard on the hamstring.
12/1/07
Weight 8AM - 109.8
Hack Squat - 10x205; 10x205; 10x205
(ss) Deadlift - 10x280; 1x400; 10x280; 10x280
(ss) Calf Raise - 20x205; 20x205; 20x205
Bench Press - 5x230; 5x230; 5x230; 5x230; 4x230
(ss) Pull-up - 9xbw; 9xbw; 9xbw
(ss) Shoulder Press - 11x(50x2); 11x(50x2); 11x(50x2)
Bicep Curl - 10x(55x2); 10x(50x2); 10x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 35x70; 35x70; 35x70
I was able to get up 400 lbs on the deadlift. 20 more lbs to go for the deadlift challenge goal. I plan on trying the 420 at the end of the month and making my goal by the end of the year.
Your the only poster I know that puts the weight last like (10x250).
LOL, I wasn't even aware of that. I will switch them around from now on.
In general, hows your bulk going?
Thank you for asking.
It is going very well. I am gaining in strength in all areas, but especially my legs and back. I have gained about 11 lbs now and most of it is muscle. Pant waist size is still the same, but they are getting tighter in the thigh area where there is almost no fat. I'm very happy with my results so far.
12/2/07
Jogged 5 miles on the treadmill at 6.5 mph. Hamstring a little tender, but getting better.
12/3/07
Hack Squat - 210x10; 210x10; 210x10
(ss1) Deadlift - 285x10; 285x10; 285x10
(ss1) Calf Raise - 205x20; 205x20; 205x20
Bench Press - 200x10; 200x10; 200x9
Pull-up - bwx9; bwx9; bwx9
(ss2) Shoulder Press - (50x2)x11; (50x2)x11; (50x2)x11
(ss2) Shoulder Shrug - 225x10; 225x10; 225x10
(ss3) Bicep Curl - (55x2)x10; (50x2)x10; (50x2)x10
(ss3) Dip - bwx15; bwx15; bwx15
Decline Weighted Crunch - 70x35; 70x35; 70x35
Played 6 games of volleyball; went 3-3. Playoffs next week.
12/4/07
Gradually picking up the pace and went 5 miles on the treadmill at 7 mph. Hamstring a little sore, but no longer limiting.
Jogged 5 miles on the treadmill at 6.5 mph. Hamstring a little tender, but getting better.
12/3/07
Hack Squat - 210x10; 210x10; 210x10
(ss1) Deadlift - 285x10; 285x10; 285x10
(ss1) Calf Raise - 205x20; 205x20; 205x20
Bench Press - 200x10; 200x10; 200x9
Pull-up - bwx9; bwx9; bwx9
(ss2) Shoulder Press - (50x2)x11; (50x2)x11; (50x2)x11
(ss2) Shoulder Shrug - 225x10; 225x10; 225x10
(ss3) Bicep Curl - (55x2)x10; (50x2)x10; (50x2)x10
(ss3) Dip - bwx15; bwx15; bwx15
Decline Weighted Crunch - 70x35; 70x35; 70x35
Played 6 games of volleyball; went 3-3. Playoffs next week.
12/4/07
Gradually picking up the pace and went 5 miles on the treadmill at 7 mph. Hamstring a little sore, but no longer limiting.