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01-Aug-08, 12:46 PM
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#826
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Friday August 1st
Cardio/Rest Day
Treadmill
30 Minutes Low Intensity Walk - 2.02 miles (~4.0mph average)
1 Mile Run - 6:09
I was originally just going to do the walk to get my legs loosened up from yesterdays workout. But in the middle of my walk, I felt compelled to run. So I did the mile right after my 30 minute walk. Time was not a PR, but I'm happy with how my heart rate responded. I was going at about 90% and I recovered very quickly afterwards. I know I still have a sub-6 minute mile in me, just didn't push for it today.
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__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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01-Aug-08, 01:44 PM
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#827
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Very good. I USED to be able to do that and better.
But that was then and this is now.
I think I could again if I trained a little.
But that will be later rather than now.
Keep your pedal to the metal!
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01-Aug-08, 01:46 PM
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#828
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Yea I haven't done any time trials in quite some time, so I was pretty happy with my heart's response today.
Your olympic lifting has been very impressive. I'll admit it's hard to progress in so many different areas of fitness at once. I have too many interests!
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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02-Aug-08, 01:49 PM
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#829
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Saturday August 2nd
Muscles Worked: Chest
Location: YMCA
DB Flat Bench
75's x 10
75's x 10
75's x 11 (PR)
Dips
+55 x 12 (PR)
+55 x 13 (new PR, lol)
+60 x 9
DB Flyes
35's x 12
40's x 8
Cable Crossovers
37.5/side x 12
42.5/side x 10 (PR)
42.5/side x 10 (PR)
One of the best chest workouts I've ever had. I own the 75's now. Watch out 80's, I'm coming for ya! Can't believe how strong the flat bench and dips felt today. And somehow I'm down to 157 pounds. 
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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04-Aug-08, 02:07 PM
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#830
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday August 4th
Muscles Worked: Back
Location: YMCA
Deadlifts
320 x 3
320 x 3
320 x 3
Lower Back Machine
155 x 10
155 x 10
170 x 12
Hammer Strength Lat Pulldowns
180 x 10
200 x 10
Pendlay Rows
145 x 10
150 x 10 (PR)
150 x 10
T-Bar Rows
135 x 10
145 x 10 (PR)
145 x 10
145 x 10
Moving to lower reps on the deadlifts. Gotta get used to pulling heavy with low reps again. Felt like a good workout.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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04-Aug-08, 02:36 PM
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#831
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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Tons of PRs lately. And a 6 minute mile flat that's not a PR? haha wish I had that in me!
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05-Aug-08, 11:54 AM
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#832
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Tuesday August 5th
Muscles Worked: Shoulders
Location: YMCA
Seated DB Press
60's x 10 (PR)
60's x 8
Arnold Press
50's x 10 (PR)
50's x 10
Lateral Raise/Front Raise/Rear Delt Raise
35's x 12, 30's x 10, 30's x 12
35's x 12, 30's x 12, 30's x 12
35's x 12, 30's x 12, 30's x 12
Surprised how strong the presses felt today. Arnold presses were a struggle with 45's last week, but the 50's went up fairly easy this time. Raises were a PR for front and rear delt. Laterals were the same as last week.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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05-Aug-08, 12:01 PM
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#833
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Your workouts are looking good and are starting to have an appearance of of bodybuildingish. Do you have any specific short-term goals besides keeping the chisel?
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07-Aug-08, 02:32 PM
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#834
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Pierini, I am going for even more chisel. As you can see, the workouts have been more hypertrophy oriented. I haven't abandoned the olympic lifts completely, I'll be adding them back in soon. My plan was to build up my front and overhead squats before going back to the oly lifts. My front squats have gone up quite a bit since I started this split.
Wednesday August 6th
Muscles Worked: Arms/some abs
Location: Garage
BB Curls
95 x 10
95 x 10
95 x 10
CGBP
95 x 10
105 x 10
115 x 10
Hammer Curls
30 x 10
30 x 10
BB Skullcrushers
75 x 10
75 x 10
75 x 10
Dragonflags
8(PR), 6
Hanging Straight Leg Raises - 20, 20
Hanging Knee Raises - +15 x 15, +15 x 15
Never tried cgbp before, so I was experimenting with weight and hand positions. I'll be able to do more next time. The rest was pretty standard.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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07-Aug-08, 02:32 PM
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#835
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Thursday August 7th
Muscles Worked: Legs
Location: YMCA
Front Squats
185 x 9 (PR?)
185 x 7
DB Lunges
65's x 20 (10 per side)
65's x 20 (10 per side)
Leg Extensions
175 x 12
185 x 12 (PR)
185 x 12 (PR)
Leg Curls
155 x 12
155 x 12
160 x 10
Leg Press Calf Raises (Slow w/ pauses)
300 x 15
360 x 15
400 x 16
The stairs were treacherous walking out of the gym after this workout. Front Squats were to absolute failure. Went deep and hit the glutes hard, same with lunges. Glutes are probably the weak point in my squat, quads held up fine, I'm slow out the bottom. Leg Extensions were very strong, up 10 lbs and 2 reps from last week. I may throw in some box squats to mix things up and work on explosiveness out of the hole. We shall see.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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08-Aug-08, 06:44 PM
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#836
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Friday August 8th
Cardio/Rest Day
Treadmill
1 Mile Run - 5:58
Tabata "Sprints" on Exercise Bike - 8 rounds
I still had more left after the run. I was probably good for at least 5:45 today, but I'll work towards it gradually. Heart Rate recovery was even better than last weeks 6:09 effort. 
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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09-Aug-08, 11:33 AM
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#837
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Saturday August 9th
Muscles worked: Chest/some abs
DB Flat Bench
80's x 8 (PR)
80's x 8
80's x 7
Dips
+60 x 10 (PR)
+70 x 8 (PR)
Cable Crossovers
42.5/side x 12
42.5/side x 12
47.5/side x 8
47.5/side x 8
Incline DB Flyes
35's x 10
35's x 10
35's x 10
Cable Crunches
82.5 x 15 (PR)
82.5 x 15 (PR)
Twisting Cable Crunches
72.5 x 20 (10 per side)
Today was real solid. I think my previous best on flat bench was 80's x 6 back when I was a fatty. Still weighing in just under 160 somehow.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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10-Aug-08, 08:32 AM
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#838
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,410
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great PRs you keep going at it. and sub-160....impressive.
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11-Aug-08, 02:05 PM
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#839
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Monday August 11th
Muscles worked: Back
Location: Garage
Deadlifts
325 x 3
325 x 3
325 x 3
Pendlay Rows
155 x 10 (PR)
155 x 10
155 x 10
T-Bar Rows
145 x 10
150 x 10 (PR)
150 x 10
150 x 10
Quick Garage workout. I felt like crap today, think I'm coming down with something. This was about all I had in me.
P.S. Thanks Greg, appreciate the comment.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 11-Aug-08 at 06:11 PM.
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12-Aug-08, 07:04 PM
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#840
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Tuesday August 12th
Muscles Worked: Shoulders/some abs
Location: Work
DB Shoulder Press
60's x 10
Hammer Strength Shoulder Press
75/side x 10
80/side x 10
85/side x 8
90/side x 7
Upright Rows
80 x 10
85 x 10
DB Front Raise/DB Side Lateral Raise/Bent Over Rear Delt Raise
30's x 12/35's x 12/35's x 10
35's x 10/40's x 8/35's x 10
35's x 10/40's x 8/35's x 10
Hanging Pikes
Bw x 15
Bw x 12
Hanging Windmills x 16
Weighted Knee Raises - 20 x 16
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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