The "McLog" of McCarley

[McCarley]

I started this routine about 2 weeks ago, but just started logging last week. I came up with this routine with a little help from some fellow posters. Please feel free to offer coments, suggestions or whatever comes to mind.

I was doing a different routine for about a month prior to starting this one and combined with cleaning up my diet and running or riding my bike, I have lost 10 lbs so far and see a definite improvement in my physique and strength at work (construction).

My goal is to lose another 10 lbs (fat) and add strength (priority) and size (secondary). I plan to work out Mon, Wed, Fri - but with work it can be difficult. In fact, I don't think it's happened yet since I started working out. I have even set goals for lifting, for the first time:

Bench: 225lbs, Squats: 300lbs, Deadlifts: 350lbs

My bench has always sucked, and I havn't squated 300lbs since high school. So I know this is going to take some determination and tenacity on my part.

Last weeks lifts:

3/14/06 (Had to workout alone, spotter/partner got sick, sucks!)
Workout 1
Squat: 135 - 185 - 185 - 185 - 185
Flat Bench: 155 - 155 - 145 - 145 - 145
Bent Over Rows: 90 - 110 - 120 - 135 - 135
Standing Curl: 75 - 65 - 65 - 65 -65

Missed Workout 2 (Out of town for work)

3/18/06 (Still no spotter, still sucks)
Workout 3
Deadlift: 170 - 220 - 220 - 240 - 250
Hanging Leg Raise: 5x5 (I'm not sure if I should alter the set/rep for this)
Decline Bench: 135 - 135 - 155 - 165 - 165
Bent Over Row: 80 - 100 - 100 - 100 - 100

[McCarley]

Today
Workout 2
Step Ups: 25lbs DB's 5x5
Standing Military Press: 95 - 95 - 95 - 95 - 80
Pull Ups: 5x5
Lunges: 25lbs DB's 5x5
1 mile run

I dont have any more weight for my DB's to use for the step ups and lunges and 25lbs each is not enough weight. Also, pull ups are getting way too easy and I don't know if I should keep a 5x5 rep/set for pull ups and hanging leg raises or if I should up the reps?

[Tin Man]

Great numbers to start Mc.

For the the pull ups I would keep the volume the same and add weight and in a few weeks switch it up. For the lunges you could sub a split squat and use your BB.

Good work on this

[McCarley]

Hmmm. OK. How can you add weight for pull ups without a weight belt?

[Mahler]

Nice to see you posting, McCarley.
Good numbers for starters, estpecially the deadlifts.

Get a small back pack and put weights in it to add weight to your pull ups.

[McCarley]

Originally Posted by Mahler

Get a small back pack and put weights in it to add weight to your pull ups.

Brilliant!

[Buk]

Good job McCarley, nice set of goals. As for the pull-ups, I just hold a dumbbell with my feet. I have gone up to 80 pounds with no trouble. I have a belt and weight vest avaliable, but I like having the weight at my feet better than on my back or hanging from my waist. Only problem is that it is best to have a bar that you can hang from with straight legs and not drag the ground(you will have less bend in the knees with a dumbbell pulling down on your feet), and you need a step or box to get setup on because you don't want to jump to the bar holding a dumbbell with your feet.

[McCarley]

I'm gonna give the backpack thing a try first. One thing is that I used to do pull ups when I was 195lbs and 185lbs and now I'm down to 175lbs so that contributes to how easy they are too. If I don't like the backpack, i'll try the dumbell, thanks for your suggestion.

[McCarley]

Today:
Workout 1
Flat Bench: 155 - 165 - 155 - 150 - 150 - 150
Bent Over Rows: 80 - 100 - 110 - 110 - 115
Curls: 80 - 80 - 80 - 70 - 75
Squats: 185 - 205 - 210 - 210 - 195
1 Mile Run

My benching sucks *ss! I couldn't throw up the full 5 reps for 165 so I did an extra set at 150. I thought my bench was getting better, but now I don't know. I also mis-did-mental-math on my curls, hence the 70 in there. On the other hand, my squats up and that's important.

[Kevin Larrabee]

Nice work putting the workout log together. Since this is your first time doing one do you find yourself any more motivated to hit the gym for your workout. I am just curious because I find it great to have the backlash of the forum in the back of my head if I am thinking of cheating in my diet or workout.

-Kevin

[McCarley]

Not really. I love working out and spend too much time immensing myself in reading articles and research about it when I can't workout. The hardest thing for me is work - when I either have a draining day or get off real late. The forum actually gives me a culture of similar interests to my own, which I don't otherwise have. With the exception of my workout partner who's maybe only 50% commited (oxymoron) - none of my friends, family or coworkers workout.

[Mahler]

McCarley,
Join the club. My bench sucks big time.
Those squats are looking good, though.
Keep pushing.

[McCarley]

Today:
Deadlift: 220 - 240 - 240 -240 - 240
Hanging Knee Raise: 5x5
Bent Over Rows: 100 - 130 - 120 - 110 - 110
Dips: 5x5
1 Mile Run

I was sharing the weights and space with my wife tonight, who has decided she wants to workout again. That's great, but it really cramped my workout, so i'll need to figure out a better method of us "sharring". Deadlifts were good, I kept a good weight for 4/5 sets. Bent over rows, I jumped the gun with the 130, but I know next time I can do all 5 sets at 115. And I exchanged dips for bench because of the space limitation.

[Tin Man]

Good numbers...I don't think the 130 is too much...it's always good to push the envelope see what you are capable of.

Great news on the Mrs joining in. You could build a routine that both of you can do or have complimentary routines..now you can go heavy on the bench with a spotter there to help...oh don't forget the post workout shower...

good luck and keep the good work.

[McCarley]

Yeah, at first I was like, SWEET, a spotter!!! And then I was like, give me my weights woman! J/K.

[McCarley]

Back on the horse we go!

I screwed myself (my workout) with a couple of "fun" nights that prevented my ability to workout. A concert one night, a dinner out with the parents another, and then getting back on track with my home remodel jacked up my week and threw me for a loop.

Today:

Squat: 205 - 205 - 205 - 205 - 205
Flat Bench: 155 - 155 - 155 - 145 - 145(3)
Bent Over Row: 95 - 95 - 95 - 100 - 100
Curls: 75 - 75 - 75 - 65 - 65

[McCarley]

Today:

Standing military press: 80 - 80 - 80 - 80 - 80
Pull ups: 5 - 5 - 7 - 7 - 6
Deadlifts: 245 - 250 - 250 - 250 - 245
Hanging knee raise: 5 - 5 - 5 - 5 - 5
3 mile bike ride

It seems as though my brief time off has really impacted my pressing ability with both bench and standing military press. But I read an intreresting tidbit from Mike Robertson:

Exercise Priority
There are two principles in training some people don't understand yet: 1) You can change the priority of an exercise by where you place it in the training day. 2) You can change the priority of an exercise by where you place it in the training week. So, an exercise that's placed first on Monday is going to get the largest training effect. An exercise that's placed last on Friday is going to garner the least training effect. If you want and/or need to prioritize a certain area of your training, respect these principles and plan accordingly!

So I think I am going to put my bench and SMP first for a while to see if it helps, although I know the best medicine is consistancy.

[McCarley]

Today:

Bench Press: 155 - 155 - 155 - 145 - 145
Step Ups: 25 lbs ea. x5
Lunges: 25 lbs ea. x5
Bent Over Rows: 95 - 105 - 105 - 105 - 105
2 Mile Run

[McCarley]

My bench has always been my weakest link - and I am not happy with the results I've been showing. After sifting through Mahler's log I caught a post from Alwyn about taking the full rest periods. I've been using 1 minute rests and now I'm gonna bump it to 2 min. and see what happens.