Superset with Full Rest
Wide-Grip Cable Seated Row (Lifefitness machine so numbers were different)
1x3 w/60
1x5 w/50
2x4 w/60
2x3 w/70
DB Incline Bench Press (Palms facing each other):
1x5 w/45e
5x3 w/55e
Straight Set
Dips (BW plus added DB weight):
1x6 w/BW + 50#
1x5 w/BW + 60#
2x4 w/BW + 60#
2x3 w/BW + 60#
Straight Set (60s rest time)
Swiss Ball Crunch:
2x15 w/BW
Notes:
- Yeah, chest kicked my ass and I wussed out with going higher cause I didn't have a spotter... oh well haha
- I need to get a weight belt for the added weight dips because my dorsiflexors get sore trying to hold a DB between my feet haha
Superset with full rest
Dynamic lunge:
2x6* w/95
3x6* w/105
Step-up:
5x6* w/25e
Straight Set
Calf press:1x12 w/270
1x7 w/360
3x6 w/360
Straight Set (60s rest time -321 tempo)
Ab crunch (MTS machine):
3x20 w/100#
Additional ab crunch machine (trunk flexion machine):
3x20 w/60#
Notes:
- Not a bad workout, but step-ups still are kicking my ass. I try to get form as perfect as possible but there were no aerobic steps available so I'm still using padded benches to do my sets. The foam makes it hard to keep stability in the knee joint but I figure if I keep at it I can master this pain in the ass maneuver haha.
- I probably can go higher in weight on the snatch-grip deadlifts but since I hurt my back a few weeks ago I'm trying to take step back and reevaluate my form. Seems to be working so I'll just continue with the plan.
**Also did some cable rows cause I was with some friends just for the fun of it haha (I didn't feel like recording it tho)
Notes:
- I really need to plant some Miracle Grow in my biceps already haha, today's towel sets were horrible.
- Also, today should have been a rest day because I already worked out yesterday but due to July 4th and the gym having shortened hours I didn't want to chance missing tomorrow.
- I'm in love with Gold's Gym... I really missed it being away at school
Ok... time to commit and usher in the age of Brian version 2.0 haha:
Goals (not in any particular order):
1. Stretching / mobility: I'm about as flexible as frozen beef jerky so I want to stretch at LEAST 5x /week every week. Woohoo time to get some ROM back.
2. Diet: eat cleaner and *gasp* possibly even track macronutrient intake with 85% compliance - 15% is reserved for days when I just need that piece of non-cottage cheese cheesecake haha. (Note: this goals was partially stolen from Bacardio as I was going to go for an 80% compliance earlier haha)
3. Hypertrophy: while I am not going for numerical weight gain goals per se, I'd like to add around an inch to most of my measurements (more info will be in my log - I will also keep track of measurements / pics).
4. Career-oriented: specifically devote time each week to reading journal articles (or anything similar) to prepare me for my doctorate in physical therapy as well as my clinical work.
5. Pushups: just because I needed a number-based goal and feel all cool (and because Kara is also doing this ). I want to be able to complete 100 pushups consecutively with good form.
And anything else I will add as I go, but these are the goals I will commit to for sake of the challenge.
P.S. I guess it's time to actually start posting on this log again then eh? haha
Goals (not in any particular order):
1. Stretching / mobility: full body stretching to be done at the end of the day at least 5x /week - will track/ report compliance during first week of every month
2. Diet: eat cleaner and track macronutrient intake with 85% compliance. Will record general intake of food and report average macronutrients during first week of every month. Goal will be to maintain daily intake of 40/30/30 (carb/prot/fat).
3. Hypertrophy: will strive to add at least 1.75 cm to all specified measurements. My lofty, eventual goal is to add ~2.54cm (1inch) to major body measurements. See below for original starting measurements as well as goals / pictures.
4. Career-oriented: specifically devote time each week to reading journal articles / studies (or anything similar) to prepare me for my doctorate in physical therapy as well as my clinical work. Will record what is read with at least 1 article per week compliance.
5. Pushups: completion of 100 good-form push-ups consecutively. Current max (with unfaltering form) is a meager 25. Will track new max and report during beginning of each month.
Chart for starting measurement and specific goals (pics will be on my training log):
*Health Central home body fat testlink
jealous of the body fat, Brian. I'm trying to get mine back down that low again. It will only take a couple of months, I hope!
what measurement units are in the chart? I assume that's not inches!
I'm sure you'll have no problem w/ the BF man, you seem determined as all hell so no worries there. As for the measurements I'm using centimeters just because I can catch the change easier then guesstimating inch difference.
Quote:
Originally Posted by liftintexas
I missed previously you had an interest in PT. when do you finish up?
I actually just finished my first year in PT school in Philly so I have a year and a half left (Arcadia University's doctoral program is an accelerated 2.5 years as opposed to other school's 3 years) then I have the dreaded boards to deal with. I shudder just thinkin about that haha.
I'm sure you'll have no problem w/ the BF man, you seem determined as all hell so no worries there. As for the measurements I'm using centimeters just because I can catch the change easier then guesstimating inch difference.
makes sense with the cm's, man.
My BF will return. I was down close to 9.5 before, but now am at 11 or 12 again, I think. I just want to get 8 before too long.
Quote:
Originally Posted by brianb
I actually just finished my first year in PT school in Philly so I have a year and a half left (Arcadia University's doctoral program is an accelerated 2.5 years as opposed to other school's 3 years) then I have the dreaded boards to deal with. I shudder just thinkin about that haha.
great goal and career path. I bet you'll do great.
My BF will return. I was down close to 9.5 before, but now am at 11 or 12 again, I think. I just want to get 8 before too long.
11 or 12% is freakin' impressive as well especially with the strength you have, I wouldn't worry too much there
Quote:
Originally Posted by liftintexas
great goal and career path. I bet you'll do great.
Thanks very much, I appreciate it... its taken me a little while to realize that PT is the path I should have been on years ago... oh well, never too late to turn the career around haha.
An apology and finally the beginnings of my NROL Strength I workout
So yeah, I should've been updating this as I completed it but I get so lazy / dead after my workouts lately I just chug a shake and don't want to hop on here. I'm going to make amends though and get this up to date
From Friday August 1st, 2008 Strength I - Workout A Straight set Barbell squat
6 x 185
1 x 225
6 x 205
3 x 245
12 x 175
15 x 165
Superset w/ no rest Bulgarian split squat 2x15e x 15's
15 x BW
Step-up (used Freemotion machine step level 5) 15 x 15 (total weight)
15 x 10 (total weight)
15 x 10 (total weight)
Straight sets Back extension 10 x 25
8 x 25
Swiss-ball crunch
10 x 25lb DB
10 x 25lb DB
--------------------------------------------------------------------- From Sunday August 3rd, 2008 Strength I - Workout B Superset w/ full rest Barbell bench press
6 x 205
1 x 225
6 x 205
1 x 245 (needed a spot for this one )
14 x 155
Barbell bent-over row 6 x 155
2 x 185
7 x 155
1.75 x 185 (yeah I tried for 2 but failed)
12 x 135
Superset w/ full rest Close-grip lat pulldown 10 x 140
8 x 160
Dumbbell shoulder press (prone grip)8 x 40's
8 x 45's
Straight set Prone jackknives
3 x 10 (2 second holds)
Tuesday August 5th, 2008 Strength I - Workout C Straight set Deadlift
6 x 205
2 x 245
6 x 235
2 x 275
12 x 165
20 x 155
Superset w/ no rest Romanian deadlift 10 x 135
10 x 145
10 x 145
Static lunge 10e x 45
10e x 55
Straight sets Good morning 10 x 65
10 x 75
Hanging leg raise / lumbar flexion (w/ 2 second holds)
10 x BW
10 x BW
Notes:
- I definitely can go higher on pretty much all that I've lifted today, I just haven't done a lot of these lately so I wanted to make sure form was spot on before going for the big iron. Next time haha
Brian, wow, great numbers! 245 on squats and flat bench? nice stuff.
Thanks
Quote:
Originally Posted by liftintexas
you're like me with lower #'s on deadlifts. Though, it's been so long I'm probably really low now.
Yeah I have this whole fear of tweakin out my back cause I used to lift (pre-PT days haha) like an idiot and really tore up my back... now I'm backing off the weight and making sure I can support what I pull. Someday I'll get 300 haha.
Thursday August 7th, 2008 Strength I - Workout D Superset w/ full rest Chin-up (supinated grip - shoulder width)
6 x BW + 50
2 x BW + 80
6 x BW + 60
2 x BW + 90
10 x BW + 25
Barbell shoulder press
6 x 115
1 x 135 (I suck)
6 x 115 (ahem, suck)
1 x 145
12 x 95 (*see above)
Superset w/ full rest Dumbbell bench press 8 x 80's
8 x 90's
Wide-grip cable seated row 8 x #10 plate (~130 lbs?)
6 x #11 plate (~143 lbs?)
Straight set Lower body Russian twist
10* x BW
10* x BW
* Each side
Notes:
- Not too shabby although my shoulders were always a weak link for me
- Lather, rinse, repeat
80's and 90's on the bench press. Did I read that correctly? Are those PR's for you??
And great chin. BW+90???
In awe here.
Thanks man, I really appreciate it They aren't PR's though sadly, I completed 110's awhile back when I was stronger so I have that to work up to. The chinups are definitely PR's (Kara keeps telling me to use red to mark them off haha).
From Monday August 11th, 2008 Strength I - Workout B2 Superset w/ full rest Barbell bench press
6 x 205
1 x 225
6 x 205
1 x 235
12 x 165
Barbell bent-over row 6 x 155
1 x 195
6 x 165
1.5 x 195
12 x 145
Superset w/ full rest Close-grip lat pulldown 8 x 165
12 x BW
Dumbbell shoulder press (prone grip) 8 x 40's
8 x 45's
Notes:
- Shoulder press sucks for me... oh well...
--------------------------------------------------------------------- From Wednesday August 13th, 2008 Strength I - Workout C Straight set Deadlift
6 x 225
1 x 275
6 x 245
1 x 285
12 x 175
20 x 165
Superset w/ no rest Romanian deadlift 10 x 135
10 x 175
8 x 185
Static lunge 10e x 65
10e x 75
Straight sets Good morning 10 x 75
10 x 95
Hanging leg raise / lumbar flexion (w/ 2 second holds)
10 x BW
10 x BW
Notes:
- Trying to get the deadlifts stronger... making some small progress but it's better than nothing
Friday August 15th, 2008 Strength I - Workout D Superset w/ full rest Chin-up (supinated grip - shoulder width)
6 x BW + 60
2 x BW + 85
6 x BW + 70
1 x BW + 100
11 x BW + 30
Barbell shoulder press
6 x 115
1 x 135
6 x 115
1 x 135 (cause I failed trying 155 )
10 x 95
Superset w/ full rest Dumbbell bench press 8 x 85's
5 x 95's (yeah my body wouldn't let me get another rep in)
Wide-grip cable seated row 6 x 115
8 x 100
Straight set Lower body Russian twist
10* x BW
10* x BW
* Each side
---------------------------------------------------------------------
From Monday August 18th, 2008 Strength I - Workout A Straight set Barbell squat
6 x 195
1 x 245
6 x 235
1 x 265
12 x 195
15 x 185
Superset w/ no rest Bulgarian split squat 2x15e x 15's
). I want to be able to complete 100 pushups consecutively with good form. 
haha
Linear Mode
