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duff beer · 06-18-2006, 10:08 PM

I had a couple minor knee/leg injuries combined with general laziness and have been neglecting my legs to such an extent that my upper body is now much stronger than my legs. I have not posted any workouts for 2-3 months, so I am starting a new log today with my new routine.

I have been doing a 5x5 for the last year or so. Yeah, I know that's a long time...but was making gains (my max bench went from about 110 pounds a year ago to 230 pounds last week) and was too lazy to change. However, I haven't done any squats or deadlifts in 3 months and that definately needs to change. My goal is get back on track with my lower body and continue to make gains with my upper body.

I will be doing upper body 2x per week doing 2 push and 2 pull each session (one horizontal and one verticle of each). One push and pull each session will be heavy (8 sets of 3), and the other lighter (4 sets of 8). Lower body will 2x a week alternating quad dominant (squats, lunges, step-ups, etc.), and hip dominant (deadlifts, good mornings, etc). I also swim 2 mornings a week for 50-60 minutes each time.

Stats: 44, male, 5'7", 175 pounds, bf about 20-22%

Warmup sets are a pyramid up with short rest (10-30 seconds). "4W" means 4 warmup sets. Normal rest between work sets is 120 seconds for the heavy (3 rep) and 90 seconds for lighter (8+ rep) sets.

Sunday, June 18

bench press - 5w, 190 for 3, 3, 3, 3, 3, 2*, 3, 150x12

dumbell rows - 4W, 100 for 3, 3, 3, 3, 3, 3, 3, 5

overhead db press - 40's for 10, 10, 10, 8

chinups - 8, 8, 8, 8, 8, 8, 8, 7

This is my first workout trying 8x3 and I just guessed what weight to use. The last workout, I benched 170 for 5x5 and was ready to go up. I got the weight right, but my training partner wasn't paying attention (and neither was I) and put 5 pounds too much on his side of the bar on the 6th set and it messed me up. I fought through the 7th set and decided to go lighter on the last set rather than struggle and possibly hurt myself. I could have went heavier on the db rows, maybe 110 next time. I was too light on the overhead db press as I thought I would be more tired, and also guessed low with 4 sets of 8 chinups, so I continued until I could not complete an 8 rep set.

06-18-2006, 10:08 PM	#1 (permalink)
duff beer Senior Member Join Date: Oct 2004 Location: Winnipeg, Canada Posts: 698 My Profile	Duff gets off of his duff I had a couple minor knee/leg injuries combined with general laziness and have been neglecting my legs to such an extent that my upper body is now much stronger than my legs. I have not posted any workouts for 2-3 months, so I am starting a new log today with my new routine. I have been doing a 5x5 for the last year or so. Yeah, I know that's a long time...but was making gains (my max bench went from about 110 pounds a year ago to 230 pounds last week) and was too lazy to change. However, I haven't done any squats or deadlifts in 3 months and that definately needs to change. My goal is get back on track with my lower body and continue to make gains with my upper body. I will be doing upper body 2x per week doing 2 push and 2 pull each session (one horizontal and one verticle of each). One push and pull each session will be heavy (8 sets of 3), and the other lighter (4 sets of 8). Lower body will 2x a week alternating quad dominant (squats, lunges, step-ups, etc.), and hip dominant (deadlifts, good mornings, etc). I also swim 2 mornings a week for 50-60 minutes each time. Stats: 44, male, 5'7", 175 pounds, bf about 20-22% Warmup sets are a pyramid up with short rest (10-30 seconds). "4W" means 4 warmup sets. Normal rest between work sets is 120 seconds for the heavy (3 rep) and 90 seconds for lighter (8+ rep) sets. Sunday, June 18 bench press - 5w, 190 for 3, 3, 3, 3, 3, 2*, 3, 150x12 dumbell rows - 4W, 100 for 3, 3, 3, 3, 3, 3, 3, 5 overhead db press - 40's for 10, 10, 10, 8 chinups - 8, 8, 8, 8, 8, 8, 8, 7 This is my first workout trying 8x3 and I just guessed what weight to use. The last workout, I benched 170 for 5x5 and was ready to go up. I got the weight right, but my training partner wasn't paying attention (and neither was I) and put 5 pounds too much on his side of the bar on the 6th set and it messed me up. I fought through the 7th set and decided to go lighter on the last set rather than struggle and possibly hurt myself. I could have went heavier on the db rows, maybe 110 next time. I was too light on the overhead db press as I thought I would be more tired, and also guessed low with 4 sets of 8 chinups, so I continued until I could not complete an 8 rep set. __________________ I want to be pushing weights when I'm 70 instead of a walker in an old folk's home.