Duff gets off of his duff

[duff beer]

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.

[duff beer]

Monday, June 19

A.M.

swim - 40 minutes, easy/medium pace, about 32-34 laps (1600-1700 meters)

I got to the pool a little late and had to run an errand before work so I only got about 40 minutes in the pool, normally it is 50-55 minutes. My arms were dead from yesterday's workout, so this was enough... :p

P.M.

squats: 4 sets of 10@: bar, 70, 90, 110

This is my first time doing squats in about three months and I am easing back into them gradually. I will go again on Wednesday (2 days rest) and add another set or two.

[milkman21]

Glad to see you getting off the duff! I'll be checking in

[duff beer]

Thursday, June 22

bench press - 5w, 190 for 3, 3, 3, 3, 3, 2, 2, 1

chinups - 2w, +35 for 3, 3, 3, 3, 3, 3, 3, 2

overhead db press - 2w, 45's for 6x6

I was a little tired and my grip felt weak, plus I was golfing early the next morning so I bailed on the db rows.

[duff beer]

Monday, June 26

chinups - 9, 9, 9, 9, 8

overhead db press - 2w, 45's for 6x6

dumbell rows - 100 for 3, 3, 3, 3, 3

bench press - 3w, 160 for 8, 8, 8, 5

I didn't do any legs on the weekend because I walked 18 holes of golf on Friday, then ran around playing soccer with a bunch of kids for an hour or so on Saturday, and then walked 36 holes of golf this morning. I was playing with my training partner so we did this workout right after the round (he parked at my place and we also work out in my basement). Then we had some BBQ'd burgers and a couple of cold beer on the deck...which always tastes good after golf and a workout

[duff beer]

Tuesday, June 27

squats - 16xbar, 12x70, 10x90, 8x110, 6x130

I am still easing back into the squats and added one more set and a little more weight.

[duff beer]

Wednesday, June 28

deadlifts - 10x90, 10x130, 8x180, 6x200

This is my first deadlift workout since about April, so nothing heavy. I posted my PR (270) on the deadlift thread and got my sights set on bumping that up a little bit.

[duff beer]

Friday, June 30


A.M.

swim - 58 minutes, easy/medium pace


P.M.

bench press - 5 warmup, 190 for 3, 3, 3, 3, 3, 3, 3, 3
chinups - 3 warmup, +35 for 3, 3, 3, 3, 3, 3, 3, 3
overhead db press - 2 warmup, 50's for 5, 3, 4, 4, 3

I was feeling strong until I got to the db press. Last time I did 45's for 6x6, but the 5# increase made a big difference and I could only get one set of 5 done. I was going to do rows also but was a little tired, probably because I swam and lifted 6 hours apart and hadn't fully recovered. Bench and weighted chins will both be increased for the next workout.

[duff beer]

Saturday, July 1

squats - 16xbar, 12x70, 10x90, 8x110, 6x130, 150 for 6, 6

I added a couple more heavier sets...it will probably take another 3 or 4 workouts until I get to a full 5 work sets. Once I can do that, I will begin to add in some lunges, step ups, split squats, etc.

[duff beer]

Monday, July 3

db rows - 3 warmup, 100's for 3, 3, 3, 3, 3, 3, 3, 3
overhead db press - 3 warmup, 50's for 5, 5, 5, 5, 5
chinups - 9, 9, 9, 9, 9
bench press - 4 warmup, 160 for 8, 8, 8, 8, 8

It was a good workout today. The last time I tried 50's for overhead db press I only managed one set of 5, and when I tried 160 bench for 8 reps I only did 3 sets before I couldn't do 8 reps. I will increase the weight on the dumbell rows next workout.

[duff beer]

Wednesday, July 5

deadlifts - 90x10, 130x10, 180x8, 200x6, 220 for 4, 4

I was going to do these on Tuesday, but I spent about 5 hours digging in the yard and shovelling gravel for some landscaping that I was doing and that pretty well did me in.

[duff beer]

Thursday, July 6

bench press: 5 warmup, 195 for 3, 3, 3, 3, 3, 3, 3, 3
chinups: 3 warmup, +40 for 3, 3, 3, 3, 3, 3, 3, 2
overhead db press: 2 warmup, 45's for 10, 8, 8, 6

I didn't do any rows because I was feeling it a little from the yard work and deadlifts done in the last couple of days...also I worked out at 9:00 at night and would be at the pool 6:00 the next morning, so I wanted to save some energy. On the good side, I had increased my bench 5 pounds from the last workout and still made all the reps, so I get to try 200 next time...

[duff beer]

Friday, July 7

swim: 57 minutes, easy pace

I was tired and my form got sloppy at times, but I got a nice compliment that I'm still feeling good about...a pool attendant had returned from a few months leave today and when I was leaving the pool she said to me, "So, I go take a few months off and while I was gone you went and grew some muscles."

[duff beer]

Saturday, July 8

squats: 16xbar, 12x70, 10x90, 10x110, 8x130, 150 for 6, 6, 6, 6

I'm slowly making progress on the squats...I should catch up to my bench press weight by early August.

[duff beer]

Sunday, July 9

db rows: 3 warmup, 105 for 3, 3, 3, 3, 3, 3, 3, 3
overhead db press: 3 warmup, 50's for 5, 5, 5, 5, 5, 5
chinups: 9, 9, 9, 9, 9
bench press: 4 warmup, 165 for 8, 8, 8, 8, 8

I barely managed the db rows, my grip on my left hand was weakening on the last couple sets and I struggled to maintain form. Even though I completed all the reps it was too much of a struggle and I will use the same weight next time. I also just barely completed the last rep on the bench press, but I will be increasing the weight for next time.

[duff beer]

Monday, July 10

swim: 52 minutes, medium/hard pace

The cute lifeguard showed me her new Harley this morning...it's purple