Lifting journal. - Page 4

Cort · 16-Mar-05, 09:19 PM

Weds

25 minutes on the treadmill at 8.5 mph.

Too cold to run outside so I drove to the gym.

Cort · 17-Mar-05, 07:59 PM

Squat 3 x 3 @ 245

Bench 3 x 3 @ 210 (Goal for next monday is to hit 215 x 3, 220 x 3, 225 x 3)

Decline bench 1 x 8 @ 210...not in the schedule but what the hell, I felt like it.

Static holds (replaced deadlifts for today)
4 x 30 sec @ 300, mixed grip alternating.

15 minutes @ 9 mph treadmill

The good. I got a decent workout, and I don't mind the statics instead of deads since it was my "heavy" squat day (didn't feel that bad really, was pretty easy.)

The bad. I was working out on 3 hours of sleep, couldn't fall asleep until around 5:30 am and was promptly woken up by a loud parent on the phone at around 8:30, so I'm not sure it was a good idea.

Klinger · 18-Mar-05, 06:04 AM

Quote:

Originally Posted by Cort

Weds

25 minutes on the treadmill at 8.5 mph.

Too cold to run outside so I drove to the gym.

Damn, Cort. That's a hella long time to keep up that pace. I'm impressed.

:

Cort · 18-Mar-05, 03:53 PM

Thanks, before I was into heavy lifting I was into running. Amazing thing is there are kids who keep up paces of 10+mph, and outside at that. I got burned in a 5k by two people in my age group by about 3-4 minutes, and I timed in at a little over 21 minutes.

DaRkAnGel · 18-Mar-05, 06:01 PM

Good decline benching. What's your max on regular bench right now?

Cort · 18-Mar-05, 08:09 PM

Quote:

Originally Posted by DaRkAnGel

Good decline benching. What's your max on regular bench right now?

Don't know, its been almost a year since my last 1rm, and I haven't done a maximal effort lift lately that I could use to calculate it. I'm hoping I can rep 230-235 for 3 right now if I'm fresh, but 235 might be pushing it, and yet...220 felt easy, so I don't know.

We'll see in about 2-4 weeks (preferably 4, I want to stick with this for a full 6 weeks.)

DaRkAnGel · 19-Mar-05, 12:17 AM

Haha man i havn't maxed out in 5 weeks... i'm not used to waiting this long. While doing westside i was maxing out every week, but im glad thats over my joints were aching constantly.

Cort · 19-Mar-05, 12:22 AM

Yeah, I barely ever do it. When I was in school it was once every 6 weeks, now that I'm on my own its just lift and increase, lift and increase, etc...

I think my last max was 260, but it is kind of irrelevant now. I just hope I'm back up there. When I did that I was only working with 205 for 3 sets of 4-6, and I think I'm capable of that and then some right now. This last year has been a pretty big bust for my bench, it just didn't move an inch (I actually lost ground) when I was working during gym hours. In the last 2 months or so I think I've recovered any lost ground, but I'll see where I'm at when the time comes.

Cort · 19-Mar-05, 11:37 PM

Saturday night.
2.25 miles outside, .25 mile cooldown.

1 mile tomorrow when I wake-up, then its just an active rest day. Monday the gym opens back up (closed for the weekend) and I can hit the weights hard.

Replaced some of the bananas and potatos in my diet with a total of 4 whole wheat high fiber tortillas daily (8g fiber out of 12g of carbs per.)

Cort · 20-Mar-05, 07:47 PM

Sunday
1 mile, high intensity.

Cort · 21-Mar-05, 05:59 PM

Bench
2 x 3 @ 215
1 x 3 @ 220

No more working below 215.
Next goal:
1 x 3 @ 215
2 x 3 @ 220.

To make that I'm going to slightly increase my rest time, which is just shy of 5 minutes per set right now.

Deadlift
3 x 3 @ 340
Felt great.

Squats
1 x 3 @ 220
1 x 3 @ 230
1 x 3 @ 240
Way too easy considering they were right after deads, moving up in weight next time.

DB curls
3 x 6 @ 40

Cleans
2 x 6 @ 115 (I felt like it, damn I'm a wimp lol.)

Cort · 22-Mar-05, 04:32 AM

Here's what I'm thinking of for my next routine.

Sun- 2 mile jog, rest day.
Mon- Day 1
Tue-30 min cardio
Wed- Day 2
Thu-30 min cardio
Fri- Day 3
Sat- Day 4 + 20 min cardio

Each week alternate from 4-6 and 6-8 on the rep scheme, deadlifts excluded.

Day 1

Barbell Bench Press
3 x 4-6

Squats
5 x 4-6

DB Incline
1 x 4-6

SLDL
3 x 4-6

DB Decline
1 x 4-6

Day 2

Deadlifts
6 x 3

Barbell B/O Rows
2 x 4-6

DB Hammer curls
2 x 4-6

BB curls
2 x 4-6

Shrugs
4 x 4-6

Weighted pull-ups
2 x 4-6

Day 3

DB bench press
2 x 4-6

Squats
3-4 x 4-6

BB Incline bench
1 x 4-6

SLDL OR Leg curls
2 x 4-6

BB Decline bench
1 x 4-6

Skullcrushers
2 x 4-6

DB tricep extensions (standing, behind the head) OR standing cable work.
2 x 4-6

Day 4

Deadlifts
3 x 3

Military Press (BB or DB)
3 x 4-6

DB B/O Rows
1 x 4-6

Shrugs
2 x 4-6

Weighted pull-ups
1 x 4-6

*Made some alterations*

**threenorns** · 22-Mar-05, 08:00 AM

wow.

just.... wow.

gcs118 · 22-Mar-05, 10:47 AM

You sure full body routines is really what you want to go for? You also sure you can handle the big 3 more than once each week? I guess it couldn't hurt to try it out for a change up. What are your goals for this time around?

Cort · 22-Mar-05, 11:28 AM

I'm fine with getting them 2, even 3 times a week. Only reason I wasn't before was mostly due to time restrictions, which I no longer have.

Day 1 is kind of crazy when you first look at it, but 9 sets for chest and 9 sets for legs isn't all that bad. I haven't had trouble combining them in workouts in the past, so I feel safe doing that.

Day 2 is just a regular back workout with triceps thrown in.

I'm debating moving bis/tris to better days, seems like they'd only workout on this setup if I had a 3 day split. Currently I'd be sufficiently hitting triceps 3 days a week when I could just add the tricep work on Day 3, and the bicep work on Day 4 with little trouble instead.

Goal = get stronger, when has that been different? I can't go completely low volume all the time.

:

This is just a brainstormed routine slapped together at 3 am, so it isn't really what I've decided to go with, I still have a little under 3 weeks before I'm stopping the 3x3 deal. Open to suggestions.