Archive for March, 2014

Thank you to My Followers!

Posted: March 30, 2014 in My Take
Tags: , , ,

Hello All,

I just hit 150 followers on wordpress and I want to thank all you guys that have taken the time to check out my blog. It is not a huge number, but every month the number of views and visitors has increased. Thank you all, and I wish you all the best in your blogging endeavors. I will do my best to support you all, the way you have supported my blog.

Thanks and that is all! 🙂

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Hey all,

High Bar Squat: This was some what difficult but not impossible. 177.5 felt okay. I felt like I was leaning forward a little too much. Next week I might work on some heavier sets of 3 OR some sets of 10 at a lower weight. I need to work on staying as upright as possible. We can’t be completely vertical, but I know I am leaning forward.

95 x 5
115 x 5
140 x 5
177.5 x 5 x 3

Reverse Lunge Barbell
50 x 8 x 5

Good Morning:
50 x 12 x 5

Goblet Squats:
25 x 12 x 5

Glute Bridges:
Bodyweight x 35 x 5

Stretching

I might have to cut this down to 3 sets of all the additional exercises. MAYBE, depending on how I feel tomorrow.

Hello all! Just putting my workout for next week down. Looks good. I am positive I will hit all of these reps and sets. The only day that might be real difficult is Day 4 with calisthenics.

LEGS
High Bar Squat:
95 x 5
115 x 5
135 x 5
177.5 x 5 x 3

Reverse Barbell Lunge:
50 x 8 x 5

Good Morning:
50 x 12 x 5

Goblet Squat
25 x 12 x 5

Glute Bridges:
5 sets of 35

PUSH
Press:
50 x 5 x 3
75 x 5
90 x 5
102.5 x 5 x 3

Bench Press:
95 x 8
117.5 x 8 x 5

Dips:
5 sets of 12

Flyes:
12 x 15 x 5

Lateral Raises with plates:
6.25 x 15 x 5

PULL
Deadlift:
135 x 5
185 x 5
260 x 5

Row:
117.5 x 8 x 5

DB Row:
40 x 13 x 5

Inverted Row:
5 sets of 15

Pull Aparts:
Blue x 15 x 5

CALISTHENICS and WEAK POINTS
Neutral Grip Chin Up: 2 minute between sets
5 sets of 9

Dips: 2 minutes between sets
5 sets of 13

Wide Pull Up (optional; this or cable row): 1-2 minute rest
5 sets of 5

Cable Row (optional; this or wide grip pull up): 1-2 minute rest
100 x 8 x 5

Shrugs: 1-2 minute rest
45 x 15 x 5

Incline Curls: 1-2 minute rest
20 x 12 x 5

Grip Work:
Dumbbell Hang
Open Close of Hand

Hello All,

Today is the last day of my push pull legs week 1. I worked on mostly upper body calisthenics and some parts of my physique I felt needed some extra work. Forearms and biceps and traps. Nothing major. I did not do any lower body stuff since my legs were still sore and I squat on Sunday. My arms felt PUMPED. 168 lbs. I few more lbs and I will make the weight I wanted.

Neutral Grip Chin Ups:
5 sets of 8

Dips:
1 set of 15
4 sets of 12

Cable Rows:
85 x 15 x 3

Incline Curls:
20 x 12 x 3

Deadlift hang with dumbbells:
60 lbs: 3 sets of 35 seconds.

Shrugs:
40 x 15 x 3

Open close of hand: for the forearms.

Stretch.

Hello All,

Just completed week 1 of a push pull legs routine that I put together based on my needs. Even though every body part is essentially worked out once a week. I have never been this sore from doing any other routine in the first week. Holy crap. Even though its once a week, I am really happy in regards to the scheduling. The workouts are intense, and you have a FOCUS for the workouts, vs the full body routines which focus on the body as a whole for one training session.

The main difference between what i am doing and other push pull legs, is that I start with Legs, rest, then Push, rest then Pull. Then after the Pull day I do calisthenics. Which to come to think of it, will be tomorrow, so I guess the first week is NOT over yet. But I love pull ups and dips. So far so good. But lets see if I can still make progress from week to week. ALSO, i have lost another 4 pounds. I weigh 168 lbs. YAY!!!! 8 more lbs and I am at my goal weight!!!!!!!!!!! FUCK YEAH !!!!

Well…Once I get to 160 and finish this 4-6 week review of Push Pull Legs, I will decide if I want to work down to 150, or start going hard into powerlifting and working towards my first meet at the end of they year.

That is all! 🙂

hello all!,

High Bar Squat: As a warm up for deadlifts. light cheese
95 x 5
115 x 5 x 2

Deadlift: stood a little closer than usual on the singles. felt a little better. not sure what it was. still trying to find proper foot position.
135 x 5 with bands and overhand grip
185 x 5 with bands and overhand grip
255 x 5 no bands, mixed grip
255 x 1 x 5

Reverse Close Grip Row:
115 x 8 x 5

Dumbbell Row:
40 x 12 x 5

Inverted Row: 5 sets of 12-15

Pull Aparts:
green band 5 sets of 15

Press:
45 x 5 x 3
75 x 5
100 x 5 x 3

Bench:
75 x 8
95 x 8
115 x 8 x 4

Dips on chairs:
5 sets of 12: 60 reps

Flys:
10 x 15 x 5

Lateral Raises:
5 x 15 x 5

Stretch

Press:
45 x 5
65 x 5
80 x 5
100 x 5 x 3 (If I can hit 5 reps, then its time to increase the weight)

Bench Press:
75 x 8
100 x 8
115 x 8 x 3 (if I get 8 reps, I will increase the weight)

Dips on Chairs:
3-5 sets of 12

Fly’s :
20 x 15 x 3

Lateral Raises:
10 x 15 x 3

Jumping Jacks

Took everything light for the first day. except squats. so next week. I will add about 5-10 lb for the reverse lunges since they were some what difficult even with just the bar. and maybe 20 lbs for the good mornings. They were insanely easy. Goblet Squats might go up to 30, but only for sets of 12 this time. Glute bridges will only be for max work. today was 30.

High Bar Squat:
95 x 5
125 x 5
155 x 5
172 x 5 x 3; body weight squat. 🙂 eeeeeppp!!! Can’t wait to get up to 225 later on this year. It will happen. AGAIN. This time at a lower body weight than 200 lbs.

Reverse Barbell Lunge:
45 x 8 x 3; just to start.

Good Mornings:just to start.
45 x 12 x 3

Glute Bridges:
3 sets of 30:

Goblet Squats
25 x 12-15 x 3

Jumping Jacks: Doing it old school.

Post Workout Stretch

Hello All,

Starting tomorrow. Changing workout so I can do this at home.

Legs
High Bar Squats – Sets of 5
Reverse Barbell Lunge – Sets of 8
Good Mornings – Sets of 10-12
Glute Bridges – Sets of 15+
Goblet Squat – Sets of 15
Some form of Conditioning: Sprints or Jump Roping

Push
Press – Sets of 5
Bench Press – Sets of 8
Dips – Sets of 10-12
Pec Deck or Fly’s – Sets of 15+
Lateral Raises – Sets of 12-15
Some form of Conditioning – Sprints or Jump Roping

Pull
1)High Bar Squat Warm Up – 3 easy sets of 5; Warm up for Deadlift
1A)Deadlift – Sets of 3-5
Reverse Wide Grip Pendlay Rows – Sets of 8
Close Grip Inverted Rows – 12
Shrugs – Sets of 10-12
Pull Aparts – sets of 15+
Some form of Conditioning

Calisthenics
Neutral Grip Chin Up
Dips
Wide Grip Pull Ups
Incline Curls

That is all. 🙂