Morning:
Pushups - 3x20
CC Pullups step 2 horizontal pulls - 3x8
(hands at sternum height, back of foot 12 inches forward of the bar)
5 hours ago
Tuesday, July 31, 2012
Monday, July 30, 2012
Monday 7/30/12
Morning:
Pushups - 3x20
CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, back of foot 12 inches forward of the bar)
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10
Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 235lbs 1x 3, 270lbs 1x 3, 300lbs 1x 5
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 130lbs 3x 10
Pushups - 3x20
CC Pullups step 2 horizontal pulls - 3x10 (hands at sternum height, back of foot 12 inches forward of the bar)
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10
Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 235lbs 1x 3, 270lbs 1x 3, 300lbs 1x 5
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 130lbs 3x 10
Saturday, July 28, 2012
Saturday 7/28/12
Morning:
Press 28kg - 1x 6/6
Afternoon:
Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 165lbs 1x 5, 185lbs 1x 5, 210lbs 1x 6
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 3x 1,2,3
Kettlebell press - 20kg 3x 12
Chinups - 3x 3
Just wanted to test my press with the 28kg bell. I never expected 6 reps a side and I still had at least 1-2 more reps on each arm. I'm way stronger than I was in my press even with the light weight higher rep pressing I've been doing. This routine agrees with me and I just need to keep pushing the weights up and stick to it.
I have actually still been gaining weight and am at 230lbs right now. This is heavier than I want to be but I'm still not really fat and my abs do still show. I'm nowhere near strong enough to support this weight, but at the same time my goal has been to bring my squat and bench up and ignore my weight for now. I can always get lean later after building up strength and gaining muscle.
My pullups are getting harder though. I am probably good for 8 -9 reps at this weight but my right elbow is just barely starting to complain. I will revise what I am doing pullup-wise for now.
Press 28kg - 1x 6/6
Afternoon:
Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 165lbs 1x 5, 185lbs 1x 5, 210lbs 1x 6
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 160lbs 3x 1,2,3
Kettlebell press - 20kg 3x 12
Chinups - 3x 3
Just wanted to test my press with the 28kg bell. I never expected 6 reps a side and I still had at least 1-2 more reps on each arm. I'm way stronger than I was in my press even with the light weight higher rep pressing I've been doing. This routine agrees with me and I just need to keep pushing the weights up and stick to it.
I have actually still been gaining weight and am at 230lbs right now. This is heavier than I want to be but I'm still not really fat and my abs do still show. I'm nowhere near strong enough to support this weight, but at the same time my goal has been to bring my squat and bench up and ignore my weight for now. I can always get lean later after building up strength and gaining muscle.
My pullups are getting harder though. I am probably good for 8 -9 reps at this weight but my right elbow is just barely starting to complain. I will revise what I am doing pullup-wise for now.
Friday, July 27, 2012
Thursday, July 26, 2012
Wednesday, July 25, 2012
Wednesday 7/25/12
Morning:
Pushups - 3x 19
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10
Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 110lbs 1x 5, 125lbs 1x 5, 140lbs 1x 8
Kettlebell press - 24kg 3x 7
Chinups - 3x 3
Pushups - 3x 19
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10
Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 110lbs 1x 5, 125lbs 1x 5, 140lbs 1x 8
Kettlebell press - 24kg 3x 7
Chinups - 3x 3
Tuesday, July 24, 2012
Monday, July 23, 2012
Monday 7/23/12
Morning:
Pushups - 3x 19
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10
Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 220lbs 1x 5, 250lbs 1x 5, 285lbs 1x 5
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10
Pushups - 3x 19
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10
Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 220lbs 1x 5, 250lbs 1x 5, 285lbs 1x 5
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10
Saturday, July 21, 2012
Saturday 7/21/12
Afternoon:
Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 175lbs 1x 5, 200lbs 1x 3, 225lbs 1x 4
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3
Kettlebell press - 20kg 3x 11
Chinups - 3x 3
Rope jump - 50, 60, 50, 60, 60 turns
Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 175lbs 1x 5, 200lbs 1x 3, 225lbs 1x 4
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3
Kettlebell press - 20kg 3x 11
Chinups - 3x 3
Rope jump - 50, 60, 50, 60, 60 turns
Friday, July 20, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
Wednesday 7/18/12
Morning:
Pushups - 3x 18
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 120lbs 1x 5, 135lbs 1x 3, 150lbs 1x 7
Kettlebell press - 24kg 5x 6
Chinups - 5x 3
Rope jump - 5x 50 turns
Pushups - 3x 18
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 120lbs 1x 5, 135lbs 1x 3, 150lbs 1x 7
Kettlebell press - 24kg 5x 6
Chinups - 5x 3
Rope jump - 5x 50 turns
Tuesday, July 17, 2012
Monday, July 16, 2012
Monday 7/16/12
Morning:
Pushups - 3x 18
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 245lbs 1x 5, 275lbs 1x 3, 310lbs 1x 3
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10
Pushups - 3x 18
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 170lbs 3x 10
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 245lbs 1x 5, 275lbs 1x 3, 310lbs 1x 3
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 125lbs 3x 10
Friday, July 13, 2012
Friday 7/13/12
Morning:
Pushups - 3x 17
Pullups - 7,7,6,5,4
Afternoon:
Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 165lbs 1x 3, 190lbs 1x 3, 210lbs 1x 6
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3
Kettlebell press - 20kg 3x 10
Chinups - 5x 3
Rope jump - 5x 40 turns
Pushups - 3x 17
Pullups - 7,7,6,5,4
Afternoon:
Squat - 95lbs 1x 5, 120lbs, 1x5, 140lbs 1x 5, 165lbs 1x 3, 190lbs 1x 3, 210lbs 1x 6
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3
Kettlebell press - 20kg 3x 10
Chinups - 5x 3
Rope jump - 5x 40 turns
Thursday, July 12, 2012
Wednesday, July 11, 2012
Wednesday 7/11/12
Morning:
Pushups - 3x 17
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 165lbs 3x 10
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 110lbs 1x 3, 130lbs 1x 3, 145lbs 1x 8
Kettlebell press - 28kg 5x 3
Chinups - 5x 3
Rope jump - 10x 30 turns
Pushups - 3x 17
Pullups - 7,6,5,5,4
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 165lbs 3x 10
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 110lbs 1x 3, 130lbs 1x 3, 145lbs 1x 8
Kettlebell press - 28kg 5x 3
Chinups - 5x 3
Rope jump - 10x 30 turns
Tuesday, July 10, 2012
Monday, July 9, 2012
Monday 7/9/12
Morning:
Pushups - 3x 17
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 160lbs 3x 10
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 230lbs 1x 3, 260lbs 1x 3, 295lbs 1x 3
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 120lbs 3x 10
Pushups - 3x 17
Pullups - 7,6,5,4,3
Afternoon:
Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 160lbs 3x 10
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 230lbs 1x 3, 260lbs 1x 3, 295lbs 1x 3
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 120lbs 3x 10
Friday, July 6, 2012
Friday 7/6/12
Morning:
Pushups - 3x 16
Pullups - 8,8,7,6,5
Afternoon:
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3
Kettlebell press - 28kg 5x 3
Pushups - 3x 16
Pullups - 8,8,7,6,5
Afternoon:
Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 150lbs 3x 1,2,3
Kettlebell press - 28kg 5x 3
Thursday, July 5, 2012
Thursday 7/5/12
Morning:
Pushups - 3x 16
Pullups - 8,7,7,6,5
Afternoon:
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 210lbs 1x 5, 245lbs 1x 5, 275lbs 1x 7
Squat - 140lbs 5x 10
No swings. I'm thinking about my routine. If I stick with 5/3/1 and the BBB assistance I am just going to have to eat more than I am. I'm keeping my weight at 220+ right now and I'm steadily getting leaner but don't feel as strong as I did a few months ago. Decisions.
Pushups - 3x 16
Pullups - 8,7,7,6,5
Afternoon:
Deadlift - 135lbs 1x 5, 165lbs 1x 5, 195lbs 1x 5, 210lbs 1x 5, 245lbs 1x 5, 275lbs 1x 7
Squat - 140lbs 5x 10
No swings. I'm thinking about my routine. If I stick with 5/3/1 and the BBB assistance I am just going to have to eat more than I am. I'm keeping my weight at 220+ right now and I'm steadily getting leaner but don't feel as strong as I did a few months ago. Decisions.
Wednesday, July 4, 2012
Tuesday, July 3, 2012
Tuesday 7/2/12
Morning:
Pushups - 3x 16
Pullups - 8,7,6,5,5
Afternoon:
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 120lbs 1x 5, 135lbs 1x 10
Kettlebell press - 24kg 5x 6
Chinups - 5x 3
Rope jump - 6x 40 turns
Farmers walk - 24kg bell each hand - 3x 100yds.
At least my pullups are coming along strong. I can't say how happy I am to be working pullups. I'm probably good for 9 reps right now if I was fresh at a bodyweight of 220lbs. My best was 13 at a bodyweight of 185lbs. a few years ago. Not bad.
Pushups - 3x 16
Pullups - 8,7,6,5,5
Afternoon:
Bench press - 65lbs 1x 5, 80lbs 1x 5, 95lbs 1x 5, 105lbs 1x 5, 120lbs 1x 5, 135lbs 1x 10
Kettlebell press - 24kg 5x 6
Chinups - 5x 3
Rope jump - 6x 40 turns
Farmers walk - 24kg bell each hand - 3x 100yds.
At least my pullups are coming along strong. I can't say how happy I am to be working pullups. I'm probably good for 9 reps right now if I was fresh at a bodyweight of 220lbs. My best was 13 at a bodyweight of 185lbs. a few years ago. Not bad.
Monday, July 2, 2012
Monday 7/2/12
Morning:
Pushups - 3x 16
Pullups - 8,7,6,5,4
Afternoon:
Squat - 95lbs 1x 5, 120lbs 1x 5, 140lbs 1x 5, 155lbs 1x 5, 1750lbs 1x 5, 200lbs 1x 6
Deadlift - 135lbs 1x 5, 195lbs 5x 10
I was pretty disappointed with my squat today. Weight felt heavy and I should have got at least 7 - 8 reps with 200lbs. I'll probably push on for a few more weeks just to see if this was an aberration due to what I ate or whatever. I am starting to think that when I was squatting 3 times a week I was really making progress and that frequency may agree with me better.
Pushups - 3x 16
Pullups - 8,7,6,5,4
Afternoon:
Squat - 95lbs 1x 5, 120lbs 1x 5, 140lbs 1x 5, 155lbs 1x 5, 1750lbs 1x 5, 200lbs 1x 6
Deadlift - 135lbs 1x 5, 195lbs 5x 10
I was pretty disappointed with my squat today. Weight felt heavy and I should have got at least 7 - 8 reps with 200lbs. I'll probably push on for a few more weeks just to see if this was an aberration due to what I ate or whatever. I am starting to think that when I was squatting 3 times a week I was really making progress and that frequency may agree with me better.
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