pre-workout projections...UPDATED after workout: actual reps in red
Monday, 30 January 2014
224 lbs, __ min
Warm-up
-
BP : 2-3-5, 2-3-5, 11 @ 195, 185 lbs
One/arm press : 2-3-5 x 2 @ 50 lbs
Bat wings : 5 x 10 sec @ 55 lbs
Bird-dog : 20 sec, 20 sec x 2 (tighter form)
-
Complex : 5 x 3 @ 105 lbs
-
SQ : 25 x 3 @ 115, 120, 125 lbs
---------------------
I think I felt some of the benefits of creatine tonight. A certain springiness in my reps even despite my overall distraction (I'm moving house). Must keep drinking water.
I'm surprised I'm doing as well as I am on the bench. I just need to take it slow and steady, especially seeing as I I felt a twinge in my right shoulder when I lowered the bar on the hang clean in my complex sets.
Oh, and speaking of complexes... THEY'RE HARD!!! Good news is that my press ("the limiting lift") felt stronger.
Lastly, the squat set FELT like I thinking heavy squat sets should. Lots of breathing reps (John McCallum would be proud).
Stay tuned.
Thursday, January 30, 2014
Monday, January 27, 2014
Mass Made Simple - Day 3
Monday, 27 January 2014
222 lbs, 55 min
Warm-up
-
BP : 2-3-5, 2-3-5, 10 @ 185 lbs
One/arm press : 2-3-5 x 3 @ 45 lbs
Bird-dog + planking : 20 sec, 20 sec x 2
-
Complex : 5 x 2 @ 105 lbs
-
SQ : 30, 30 @ 105, 125 lbs
-
Bat wings : 10 x 5 sec @ 55 lbs
-----------------------
Bench felt quite good. Going for 195 lbs next workout.
I forgot to do the exercises in the right order AGAIN. Even so, I rather like doing bat wings at the end. But I'll fall in line next workout.
I screwed up my complex by starting too heavy. The press really is the limiting lift.
Squats didn't feel as devastating as one might expect. I'm trying to be prudent by not doing too much too fast, but I do intend to keep adding a little more than Dan John advises.
I am eating a lot, and seeing gains, but I'm really thankful that my casein got here today. Protein will arrive in a couple days. Eating so much "food" food is tiring. Getting the protein without feeling full most of the time will be nice. I also got a good reminder from the inimitable Hodge Twins about good vs. "dirty" bulking. In a word, if you're gaining more than 3 lbs per week, you're just getting fat. I'm at about 1.5 lbs, I suppose.
Need to go buy lots more eggs, rice, meat, and kelp. And sleep.
222 lbs, 55 min
Warm-up
-
BP : 2-3-5, 2-3-5, 10 @ 185 lbs
One/arm press : 2-3-5 x 3 @ 45 lbs
Bird-dog + planking : 20 sec, 20 sec x 2
-
Complex : 5 x 2 @ 105 lbs
-
SQ : 30, 30 @ 105, 125 lbs
-
Bat wings : 10 x 5 sec @ 55 lbs
-----------------------
Bench felt quite good. Going for 195 lbs next workout.
I forgot to do the exercises in the right order AGAIN. Even so, I rather like doing bat wings at the end. But I'll fall in line next workout.
I screwed up my complex by starting too heavy. The press really is the limiting lift.
Squats didn't feel as devastating as one might expect. I'm trying to be prudent by not doing too much too fast, but I do intend to keep adding a little more than Dan John advises.
I am eating a lot, and seeing gains, but I'm really thankful that my casein got here today. Protein will arrive in a couple days. Eating so much "food" food is tiring. Getting the protein without feeling full most of the time will be nice. I also got a good reminder from the inimitable Hodge Twins about good vs. "dirty" bulking. In a word, if you're gaining more than 3 lbs per week, you're just getting fat. I'm at about 1.5 lbs, I suppose.
Need to go buy lots more eggs, rice, meat, and kelp. And sleep.
Saturday, January 25, 2014
Boy, is there egg on my face!
And I don't mean the crate of eggs I eat every few days.
In my notes for yesterday's workout, I mentioned that one set of 30 squats felt too easy, and I would have liked to have gone for another set of 30. Well, it turns out that I was supposed to have done two sets! I was rushed for time getting to gym, so I was careless about writing down the workout tasks.
I discovered my error just as I was settling into to bed last night, looking at Mass Made Simple in order to visualize the upcoming Day 3 workout. It really irritated me, so much so that I had to convince myself not to do a set of 30 today, a rest day. I console myself with the fact that I squatted with 10 more pounds than Dan John advises for the first two workouts. "It's something." One thing that made the whole workout even cooler, though, is that I had inadvertently worn my brown scapular during the workout! OORAH-LLELUJAH!
In any event, my creatine and ZMA arrived this morning, so I had my first teaspoon of creatine in a long time with brunch (yes, part of bulking means sleeping more than usual). I'm excited about trying ZMA for the first time ever tonight, if no other reason than I hear it promotes dream activity. I'm a notoriously "non-dreaming sleeper" (or, as I like to say, "I live my dreams"), so any boost in that mystery of mysteries should be exciting, even aside from the gains it's said to offer.
Also on the nutrition front, I've begun tweeting my protein intake as it happens (RIVETING STUFF!! WHAT ELSE IS TWITTER FOR!!?). I'm at about 170g by this afternoon, so I'll be sure to get my 300+ grams in today. My overall supplement schedule is like follows:
B complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch,
50g protein with lunch, fish oil capsules
40g BCAA/whey protein after work
100g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills)
20g casein protein right before bed, fish oil capsules
B complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch
50g protein with lunch, fish oil capsules
30g BCAA/whey protein after work
10g Clif Bar protein before workout
40g protein 30-60 min after workout, fish oil capsules
50g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills)
20g casein protein right before bed, fish oil capsules
The above only makes for 270g per day, so, until I get my tub of protein and see what size drink I'd need to put down for how many grams, I'm not sure how to get over 300g. It will work out.
Stay tuned.
In my notes for yesterday's workout, I mentioned that one set of 30 squats felt too easy, and I would have liked to have gone for another set of 30. Well, it turns out that I was supposed to have done two sets! I was rushed for time getting to gym, so I was careless about writing down the workout tasks.
I discovered my error just as I was settling into to bed last night, looking at Mass Made Simple in order to visualize the upcoming Day 3 workout. It really irritated me, so much so that I had to convince myself not to do a set of 30 today, a rest day. I console myself with the fact that I squatted with 10 more pounds than Dan John advises for the first two workouts. "It's something." One thing that made the whole workout even cooler, though, is that I had inadvertently worn my brown scapular during the workout! OORAH-LLELUJAH!
In any event, my creatine and ZMA arrived this morning, so I had my first teaspoon of creatine in a long time with brunch (yes, part of bulking means sleeping more than usual). I'm excited about trying ZMA for the first time ever tonight, if no other reason than I hear it promotes dream activity. I'm a notoriously "non-dreaming sleeper" (or, as I like to say, "I live my dreams"), so any boost in that mystery of mysteries should be exciting, even aside from the gains it's said to offer.
Also on the nutrition front, I've begun tweeting my protein intake as it happens (RIVETING STUFF!! WHAT ELSE IS TWITTER FOR!!?). I'm at about 170g by this afternoon, so I'll be sure to get my 300+ grams in today. My overall supplement schedule is like follows:
NON-WORKOUT DAYS:
20g BCAA/whey protein shake with creatine, plus eggs (20g protein) and bread in the morningB complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch,
50g protein with lunch, fish oil capsules
40g BCAA/whey protein after work
100g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills)
20g casein protein right before bed, fish oil capsules
WORKOUT DAYS:
20g BCAA/whey protein shake with creatine, plus eggs (20g protein) and bread in the morningB complex, multivitamin, Co-Q10 pill, two fish oil capsules
30g BCAA/whey protein shake before lunch
50g protein with lunch, fish oil capsules
30g BCAA/whey protein after work
10g Clif Bar protein before workout
40g protein 30-60 min after workout, fish oil capsules
50g protein with dinner, fish oil capsules
ZMA one hour before bed (three pills)
20g casein protein right before bed, fish oil capsules
The above only makes for 270g per day, so, until I get my tub of protein and see what size drink I'd need to put down for how many grams, I'm not sure how to get over 300g. It will work out.
Stay tuned.
Friday, January 24, 2014
Mass Made Simple - Day 2
(I am only counting the "full workout" days, by the way. After each workout day, there is a rest day, then a recharge day. I went for a jog a few days ago, maybe Tuesday? On Wednesday my recharge was 4 sets of 10 goblet squats (50 lbs), 10 hang cleans (105 lbs), 10 presses (105 lbs), and 10+ pullovers (50 lbs). I intended to workout last night but I was exhasusted (we're moving and planning on a trip); I slept from 1700 last night till 0600 this morning, give or take. I will add tonight's workout data when I get home. Fridays are a real challenge on a protein bulking program, so I'm stoked that my protein, creatine, and ZMA will arrive in the next few days.)
A note on nutrition:
Brang it.
Friday, 24 January 2014
221 lbs, 50 min
Warm-up
-
BP : 2-3-5, 2-3-5 @ 185 lbs
One/arm press : 2-3-5 @ 50 lbs
-
Complex : 3x5 @ 75, 85, 105, 115, 115 lbs
-
SQ : 30 @ 115 lbs
-
One-arm press : 2-3-5 @ 50 lbs
Bat wings : 10x5 sec @ 55 lbs
db pullover : 20 @ 40 lbs
-------------------------
I did things slightly out of order, and did not do bird dogs, because I was a little pressed for time, and wanted to make sure I got the complex and squats above all else.
I was surprised by how good the bench press felt, though there was a faint tinge of that right shoulder weakness that dogs me. I will go for 195 lbs next time.
Likewise, the complex felt much better this time than last, but the squats felt too easy; I could have done another set of 30, but... I'm going by the book as best as I can.
I have been a bit annoyed that I'm not gaining weight more quickly, but, hey, once the creatine and ZMA and get here, and the volume keeps getting higher and higher, and I keep getting good nights of sleep.
I've got this.
Stay tuned.
A note on nutrition:
- This morning I ate five fried eggs and a bowl of oatmeal with peanut butter in it; roughly 40g protein.
- Then I came home for lunch and at five fried eggs with rice and spinach and kale; roughly 40g protein.
- Then in the afternoon I drank a small protein shake; roughly 20g protein and half an apple.
- When I got home I ate... another five fried eggs... with rice and spinach; roughly 40g protein.
- Shortly before my workout I had a Clif Bar; roughly 10g protein.
- After my workout I ate... another five fried eggs... with spinach... and kale... and then ate a bowl of oatmeal... with peanut butter; roughly 50g protein.
- Before going to bed I will drink another protein shake, a glass of milk, and a can of tuna; roughly 55g protein.
Brang it.
Friday, 24 January 2014
221 lbs, 50 min
Warm-up
-
BP : 2-3-5, 2-3-5 @ 185 lbs
One/arm press : 2-3-5 @ 50 lbs
-
Complex : 3x5 @ 75, 85, 105, 115, 115 lbs
-
SQ : 30 @ 115 lbs
-
One-arm press : 2-3-5 @ 50 lbs
Bat wings : 10x5 sec @ 55 lbs
db pullover : 20 @ 40 lbs
-------------------------
I did things slightly out of order, and did not do bird dogs, because I was a little pressed for time, and wanted to make sure I got the complex and squats above all else.
I was surprised by how good the bench press felt, though there was a faint tinge of that right shoulder weakness that dogs me. I will go for 195 lbs next time.
Likewise, the complex felt much better this time than last, but the squats felt too easy; I could have done another set of 30, but... I'm going by the book as best as I can.
I have been a bit annoyed that I'm not gaining weight more quickly, but, hey, once the creatine and ZMA and get here, and the volume keeps getting higher and higher, and I keep getting good nights of sleep.
I've got this.
Stay tuned.
Monday, January 20, 2014
Mass Made Simple - Day 1
Lesson for the week is...
I wanted to get a promo workout done on Saturday, but I forgot the gym closes at 1800, so I just rested through Sunday and went for Day 1 of my official bulking regimen today.
Monday, 20 Jan 2014
50 min, 220 lbs
Warm-up
-
BP : 5x5 @ 135, 140, 145, 155, 175 lbs
Bat wings : 10 sec 2 45 lbs, 10 sec. @ 50 lbs
One-arm db press : 5x5 @ 30, 35, 40, 45, 50 lbs
Bird dog : 15 sec/15 sec x 2
-
Complex 3x3 : Pendlay row, hang clean, FSQ, press, SQ, good morning @ bb, +50 lbs, +70 lbs, +70 lbs
-
SQ : 30 @ 105 lbs
-
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10
----------------
Before the workout I ate at least 10g of lean chicken protein and 400mg (?) of niacin. (Didn't feel it, though.) I came home, showered, sent the kids to sleep, and ate a bowl of rice, kale, and probably 30g of lean chicken protein.
PROS: Bench press felt very solid. I had sworn off it after a shoulder (re)injury almost exactly a year ago, but seeing as Dan John called me to it, I will comply. I didn't over-think it, and my old habits kicked in nicely (tight traps, slightly arched back, crushing grip, vertical forearms directly under fists).
CONS: I'm still iffy ony my hang clean form.
I'll be ordering some high-grade protein and creatine this week. Like I say, eating is the hardest part about bulking. Protein powder will make things easier. For example, Saturday night while doing laundry, I went for a 20 min. jog and then ate an entire package of Oscar Meyer turkey cold cuts in one sitting. It just about made me puke, and my stomach felt "off" until Monday. On workout days, I will eat at least 300g or protein and consume at least 200oz of water, while on rest and recharge days I will go for just as much water, nearly as much protein, but with fewer calories in total. One day a week I will significantly lower my caloric load, mainly in order to rebalance insulin levels, avoid excess fat gains, and give my tender gut a rest.
Stay tuned.
DAN JOHN IS RIGHT: COMPLEXES ARE REALLY HARD!
I wanted to get a promo workout done on Saturday, but I forgot the gym closes at 1800, so I just rested through Sunday and went for Day 1 of my official bulking regimen today.
Monday, 20 Jan 2014
50 min, 220 lbs
Warm-up
-
BP : 5x5 @ 135, 140, 145, 155, 175 lbs
Bat wings : 10 sec 2 45 lbs, 10 sec. @ 50 lbs
One-arm db press : 5x5 @ 30, 35, 40, 45, 50 lbs
Bird dog : 15 sec/15 sec x 2
-
Complex 3x3 : Pendlay row, hang clean, FSQ, press, SQ, good morning @ bb, +50 lbs, +70 lbs, +70 lbs
-
SQ : 30 @ 105 lbs
-
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10
db pullover : 40 lbs x 20
goblet SQ : 50 lbs x 10
----------------
Before the workout I ate at least 10g of lean chicken protein and 400mg (?) of niacin. (Didn't feel it, though.) I came home, showered, sent the kids to sleep, and ate a bowl of rice, kale, and probably 30g of lean chicken protein.
PROS: Bench press felt very solid. I had sworn off it after a shoulder (re)injury almost exactly a year ago, but seeing as Dan John called me to it, I will comply. I didn't over-think it, and my old habits kicked in nicely (tight traps, slightly arched back, crushing grip, vertical forearms directly under fists).
CONS: I'm still iffy ony my hang clean form.
I'll be ordering some high-grade protein and creatine this week. Like I say, eating is the hardest part about bulking. Protein powder will make things easier. For example, Saturday night while doing laundry, I went for a 20 min. jog and then ate an entire package of Oscar Meyer turkey cold cuts in one sitting. It just about made me puke, and my stomach felt "off" until Monday. On workout days, I will eat at least 300g or protein and consume at least 200oz of water, while on rest and recharge days I will go for just as much water, nearly as much protein, but with fewer calories in total. One day a week I will significantly lower my caloric load, mainly in order to rebalance insulin levels, avoid excess fat gains, and give my tender gut a rest.
Stay tuned.
Thursday, January 16, 2014
Gym regimen - January 2014
Thursday, 16 January 2014
218 lbs, 50 min
Even Keel B
Warm-up
-
FSQ : 175 lbs @ 5x5
Chin-ups : 8, 7, 7, 5, 5,
-
SDL : 205 lbs @ 3x5
db flyes : 60 lbs @ 5x4, 8x1
-
db pullover-press : 60 lbs @ 10, 9, 8
Goblet SQ : 100 lbs @ 8x3
A very "mental" workout. I think I was a bit dehydrated, and I wanted to give up at several points. FSQ felt very good; my posterior chain seemed very locked-in. I always think my flye form is off, so maybe I'll stick with dips, decline press, and military press. Sleep is good. Night, night. Have to get up early to enter the rest of my grades for students. Pray for me.
218 lbs, 50 min
Even Keel B
Warm-up
-
FSQ : 175 lbs @ 5x5
Chin-ups : 8, 7, 7, 5, 5,
-
SDL : 205 lbs @ 3x5
db flyes : 60 lbs @ 5x4, 8x1
-
db pullover-press : 60 lbs @ 10, 9, 8
Goblet SQ : 100 lbs @ 8x3
A very "mental" workout. I think I was a bit dehydrated, and I wanted to give up at several points. FSQ felt very good; my posterior chain seemed very locked-in. I always think my flye form is off, so maybe I'll stick with dips, decline press, and military press. Sleep is good. Night, night. Have to get up early to enter the rest of my grades for students. Pray for me.
Monday, January 13, 2014
Gym regimen - January 2014
Even Keel A
215 lbs, 40 min.
Warm-up
-
SQ : 205 lbs @ 5x5180, 185, 190, 195, 200 lbs @ 5, 5, 5, 5, 5
Pendlay row : 155 lbs @ 5x5135 lbs @ 5x5
-
db pullover-press : 60 lbs @10x3 12x3
Calf shrugs : 270 @10x3 12x3
And so it came to pass that today I signed a contract with one of my German classes that I must weight 240 lbs. (with a 15% body fat count) by March 18. Our scale at home has been acting up lately, so I'm not sure how much I weigh. My guess is at least 215 lbs. So, I've got two months to put on 25 lbs of LBM (lean body-mass).
Can I do it?
My guide for the bulking process, Dan John, says I can.
Accordingly, tonight after my workout I ate almost a whole bag of turkey cold cuts, a biscuit with PB and honey, and a kale garden salad. OOOrah!
215 lbs, 40 min.
[I wrote this post this afternoon and scheduled it to publish at 20:00. The below figures were my projected efforts, but what I actually did is in red. I love outdoing my own expectations. It's good to know that I have the ambition and humility to keep it up.]
Warm-up
-
SQ : 205 lbs @ 5x5
Pendlay row : 155 lbs @ 5x5
-
db pullover-press : 60 lbs @
Calf shrugs : 270 @
+ + +
And so it came to pass that today I signed a contract with one of my German classes that I must weight 240 lbs. (with a 15% body fat count) by March 18. Our scale at home has been acting up lately, so I'm not sure how much I weigh. My guess is at least 215 lbs. So, I've got two months to put on 25 lbs of LBM (lean body-mass).
Can I do it?
My guide for the bulking process, Dan John, says I can.
Accordingly, tonight after my workout I ate almost a whole bag of turkey cold cuts, a biscuit with PB and honey, and a kale garden salad. OOOrah!
Saturday, January 11, 2014
Gym regimen - 11 January 2014
Even Keel B
215 lbs, 50 min
Off-day
215 lbs, 25 min.,
BPM 140-160
215 lbs, 50 min
warm-up
-
DL : 275 lbs @ 3x4, 4x1
Dips : bdw @ 9, 9, 8, 6, 8
-
FSQ : 160 lbs @ 5x5
Chin-ups : bdw @ 5x5
-
Pullovers : 40 lbs x 20, 50 lbs x 12
Off-day
215 lbs, 25 min.,
BPM 140-160
Baby jogging
(pushed stroller while jogging)
Gym regimen - 11 January 2014
Even Keel B
215 lbs, 50 min
warm-up
-
DL : 275 lbs @ 3x2, 4x1
Dips : bdw @ 9, 9, 8, 6, 8
-
FSQ : 160 lbs @ 5x5
Chin-ups : bdw @ 5x5
-
Pullovers : 40 lbs x 20, 50 lbs x 12
215 lbs, 50 min
warm-up
-
DL : 275 lbs @ 3x2, 4x1
Dips : bdw @ 9, 9, 8, 6, 8
-
FSQ : 160 lbs @ 5x5
Chin-ups : bdw @ 5x5
-
Pullovers : 40 lbs x 20, 50 lbs x 12
Wednesday, January 8, 2014
Gym regimen - 8 January 2014 - Quasi Even Keel C
Based on a perusal of Perryman's book, Squat Every Day, and a couple related articles, I rustled myself up and went for another workout tonight. I am not going to pursue Perryman's method (or "the Bulgarian method" on which it is largely based), for a number of reasons. I'm still just getting back into the swing of things, I haven't mastered the conventional Olympic lifts, and because I simply do not get enough sleep. That's my Achilles heel. Babies, writing, cleaning, praying... I let sleep get the short end of the stick. I'll be trying to work on that, though.
As for tonight...
8 Jan 2014
45 min, 214 lbs
Even Keel C (i.e. a tweaked version of my Even Keel routine)
I kept a very tight posterior chain and traps for the squat, and they felt wonderful. I knew I could have gone heavier, but... in time. It felt great to get back in the gym, and knowing me, I'll go again tomorrow night... unless CURSED LAUNDRY traps me!
As for tonight...
8 Jan 2014
45 min, 214 lbs
Even Keel C (i.e. a tweaked version of my Even Keel routine)
Warm-up
-
SQ : 190 lbs @ 5x5
Bent row : 135 lbs @ 6x5
-
bb press : 105 lbs @ 5x5
calf shrugs : 270 @ 8x5
-
Decline db press : 60 lbs @ 5x5
I kept a very tight posterior chain and traps for the squat, and they felt wonderful. I knew I could have gone heavier, but... in time. It felt great to get back in the gym, and knowing me, I'll go again tomorrow night... unless CURSED LAUNDRY traps me!
Back under the bar!
For the past several weeks, I've been immersed in my main blog, but I have been keeping fit. I will not even attempt to catch up on exactly what I did when, so let me just provide a brief sketch. Every couple days, I did routines anywhere from 15-40 minutes based on the following exercises:
tire flips
tire tennis
tire-sledge hits
medicine ball slams
jump rope
box jumps
high-knee jumps
tire jump-outs
tire stair-climbers
jogging
KB swings
boxing
lasso swings
KB tossing
pullups
dips
L-sits
planking
etc.
Around Christmastime, though, I was finally inspired to get back in the gym. I have missed THE EVIL SQUAT for too long. Being able to DEADLIFT is also wonderful.
My goal is get my muscle used to weightlifting again over the next two weeks, and then complete Dan John's six-week Mass Made Simple program from late-January until mid-March. I weigh 210-215 lbs. now, and I expect to be 220 lbs. when I start bulking in earnest. I want to be at least 230 by mid-March, and woudn't be surprised if I hit 240, which would be a new personal "record".
For now, I'm doing a variation of my Even Keel routine (you can find the basic structure of it here, infra, in orange and purple). I'm now doing a 5(reps)x5(sets) schema, and I have decided not to crash in by going too heavy at first. I'm old enough by now to know that true gains will come in their own time. There's no need to...
Saturday, 4 Jan 2014
40 min, 212 lbs.
Quasi Even Keel A
Sunday, 6 Jan 2014
20 min, 213 lbs
Tuesday, 7 Jan 2014
45 min, 214 lbs
Quasi Even Keel B
tire flips
tire tennis
tire-sledge hits
medicine ball slams
jump rope
box jumps
high-knee jumps
tire jump-outs
tire stair-climbers
jogging
KB swings
boxing
lasso swings
KB tossing
pullups
dips
L-sits
planking
etc.
Around Christmastime, though, I was finally inspired to get back in the gym. I have missed THE EVIL SQUAT for too long. Being able to DEADLIFT is also wonderful.
My goal is get my muscle used to weightlifting again over the next two weeks, and then complete Dan John's six-week Mass Made Simple program from late-January until mid-March. I weigh 210-215 lbs. now, and I expect to be 220 lbs. when I start bulking in earnest. I want to be at least 230 by mid-March, and woudn't be surprised if I hit 240, which would be a new personal "record".
For now, I'm doing a variation of my Even Keel routine (you can find the basic structure of it here, infra, in orange and purple). I'm now doing a 5(reps)x5(sets) schema, and I have decided not to crash in by going too heavy at first. I'm old enough by now to know that true gains will come in their own time. There's no need to...
Saturday, 4 Jan 2014
40 min, 212 lbs.
Quasi Even Keel A
Warm-up
-
SQ : 185 lbs @ 5x5
Lying T-row : 95 lbs @ 5x5
-
SDL : 185 lbs @ 5x5
db flye : 45 lbs @ 6x5
-
db pullover : 65 lbs @ 8x3
Sunday, 6 Jan 2014
20 min, 213 lbs
tire-sledge hits (8 lbs) x 25
jump rope 150 skips
TWICE
heavy bag 2 min
jump rope 150 skips
TWICE
3 Ferdi flips
Tuesday, 7 Jan 2014
45 min, 214 lbs
Quasi Even Keel B
Warm-up
-
DL : 225 lbs @ 5x5
Dips : bdw @ 6x5
-
FSQ : 155 lbs @ 5x5
chinups : bdw @ 5x5
-
db pullover-press : 60 lbs @ 8x3
standing calf raises (using shurg machine) : 270 lbs @ 10x3
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