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.
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
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?
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
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Take care of your lawn
and
the grass will be greener on your side of the fence
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.
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.
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.
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.
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.
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.
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.
__________________
Take care of your lawn
and
the grass will be greener on your side of the fence
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.
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.
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.
Changing my rest period to 2 minutes made a huge difference in my bench. My bench felt really good and plan on upping the wait either this week or next. Upped the weight for BOR too, it got a little tough toward the end of each set but the extra weight was great. My squat didn't feel to good - could be cuase of work (roofing today).
I found out today that moving my gym inside has some drawbacks. The ceiling is too low to do standing military press, so I went to incline bench instead. I am a little concerned about it though, because my bench doesn't incline very high. Also, this was my first workout using the barbell for my deadlifts instead of my curling bar. There is a huge difference in the lift because of the thickness of the bar - being harder to hold onto - but i'll be able to lift more weight (I maxed out on the curl bar).
Flat Bench: 155 - 155 - 155 - 155 - 160
Bent Over Rows: 105 - 105 - 105 - 105 - 105
Step Ups: 40 (ea) 5 x 5
Lunges: 30 (ea) 5 x 5
I am beat from work. 6 day week - about 10 hrs./day, yesterday kicked my ass. Still was able to add some weight on my last bench set though which is awesome. I was sharring the room and weights with my wife so it was a little tough to have everything I need when I needed it. I'll have to buy more weights.
Bench went up! 2 minutes rests are making a huge difference. Now that that's figured out (for now), I need to figure out what's up with the 'ol squat numbers.
Don't know if anyone is following this or not... but I weighed in yesterday at my original goal weight, thinking it may be a fluke - since I fluctuate within 5 lbs day by day - I weighed in again today and sure enough... 170lbs. When I first started lifting and working out I was 190lbs of "desk weight". My wife says i'm skinny now, but I still have about 10 lbs of fat to loose. Anyway, hoorway for me.
Good progress McMuscle....Ten pounds...where are going to find that....it'll be more like a fat replacement....at 170 on my 5'9" I would be skinny...what is the fat % at currently...at this point I would use the mirror test...or better would be to walk in naked on your wife and if she doesn't run and hide your doing really good....
__________________
Take care of your lawn
and
the grass will be greener on your side of the fence
Got a little stuck on the bench but I did stick that third rep in the broken set. I switched to ass-to-grass squats which caused me to lighten the load (for now), but I know this is the right move for the long run.
Wouldn't you know it. I start hittin the weights and get slammed at work - so I say, "hey, i'll get up earlier and work out before work" and then my boss says, "hey, we're switching to summer hours and I need you to come in an hour earlier." WHAT!!! Anyway...
Today:
Bench: 135 - 155 - 165 - 165 (3) - 165 (3) - 165 (2)
Deadlift: 205 - 255 - 275 - 275 - 275 (*275 is my new personal best)
Pull ups: 5x5 (man, this was tougher than I remember)
Curls: 55 - 65 - 70 - 70 - 70
Benching is going much better. That's a new high for bent over rows and I know I can do more. This is my first time doing shrugs and at first I had a hard time with them, but I think I got 'em down now.
The "McLog" of McCarley
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