Blending Size and Strength
Week 1/12 - Day 2/4
Tuesday: Light Lower Body and Abs
Unilateral leg press
1x25 with 45lbs
1x20 with 45lbs
1x15 with 90lbs
Dumbbell stiff leg deadlift
3x12 with 30lb dumbbells
Barbell walking lunge
2x30 was called for in the program. I was using the bar and was only able to do:
1x30
1x16
Seated calf raise
3x20 with 45lbs
Crunch
3xfailure (failure ended up being ~18 crunches)
Goal next week is to complete all sets and reps as called for by the program. I did better in this one than in yesterday's, but was still unable to complete the day.
Upper body still sore from yesterday, lower body already feeling sore by the time I went to bed.
On another note, got PowerDrive in from Biotest. Used it before this workout, feel that it helped me to complete what I did, as I felt more energized and focused when I got there. Other supplementation is the same as it has been.
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Wednesday, December 8, 2010
Log - 2010/12/06
Exam Week
This week is the week of exams at school, so my schedule is really crazy, and on top of that, I have to fit in time for last minute studying.
Even so, I've felt motivated over the weekend to start actually doing something instead of going into the gym and prety much just going through the motions like I have been. So, even though this is finals week, I decided to go ahead and start a program.
If you read any of the old posts on this blog, this program will sound familiar, as it's the Blending Size and Strength program from Testosterone Nation, developed by Dr. Clay Hyght. When I've done this program in the past I've noticed gains very quickly, as well as feeling like I had my butt kicked in the gym.
So, without further ado, today's workout:
Week 1/12, Day 1/4
Monday: Heavy Upper Body
Barbell bench press
Warmup with 2x5 with 155 lbs
6x3 (6 sets of 3 reps) with 175lbs
T-bar row
6x3 with 125lbs
Standing barbell shoulder press
5x5 with 95lbs
Pull-up
5x5, I was unable to complete all the reps in this, I ended up doing:
3x5 with Bodyweight-25lbs (~205lbs)
The program also calls for these exercises:
Skullcrusher 3x5
Barbell curl 3x5
I was unable to continue after the pull-ups, and had to leave. I felt like I was going to throw up after all that, and could barely move.
My shoulder was aching pretty bad for the rest of the day, not a pain like a normally have, but a sore type of pain, and I was sore all over by the end of the day.
Next week's goal is to try the workout again with the same weights and try to complete it.
This week is the week of exams at school, so my schedule is really crazy, and on top of that, I have to fit in time for last minute studying.
Even so, I've felt motivated over the weekend to start actually doing something instead of going into the gym and prety much just going through the motions like I have been. So, even though this is finals week, I decided to go ahead and start a program.
If you read any of the old posts on this blog, this program will sound familiar, as it's the Blending Size and Strength program from Testosterone Nation, developed by Dr. Clay Hyght. When I've done this program in the past I've noticed gains very quickly, as well as feeling like I had my butt kicked in the gym.
So, without further ado, today's workout:
Week 1/12, Day 1/4
Monday: Heavy Upper Body
Barbell bench press
Warmup with 2x5 with 155 lbs
6x3 (6 sets of 3 reps) with 175lbs
T-bar row
6x3 with 125lbs
Standing barbell shoulder press
5x5 with 95lbs
Pull-up
5x5, I was unable to complete all the reps in this, I ended up doing:
3x5 with Bodyweight-25lbs (~205lbs)
The program also calls for these exercises:
Skullcrusher 3x5
Barbell curl 3x5
I was unable to continue after the pull-ups, and had to leave. I felt like I was going to throw up after all that, and could barely move.
My shoulder was aching pretty bad for the rest of the day, not a pain like a normally have, but a sore type of pain, and I was sore all over by the end of the day.
Next week's goal is to try the workout again with the same weights and try to complete it.
Log - 2010/11/30
Weightlifting Class
Woke up really early today and couldn't sleep, ended up tired throughout the rest of the day. ALso ended up showing up to class 30 minutes early.
Leg Press:
1x24 with 90lbs
1x20 with 180lbs
1x12 with 270lbs
2x8 with 360lbs
Took a nap in the afternoon
Woke up really early today and couldn't sleep, ended up tired throughout the rest of the day. ALso ended up showing up to class 30 minutes early.
Leg Press:
1x24 with 90lbs
1x20 with 180lbs
1x12 with 270lbs
2x8 with 360lbs
Took a nap in the afternoon
Log - 2010/11/29
Racquetball class today. Played for about 45 minutes. It wasn't actual game play, but just playing around hitting the ball, which still consisted of quite a bit of running. Ended up quite winded in the end.
Thursday, November 18, 2010
Log - 2010/11/18
Weightlifting:
Just did leg press today, spent a lot of time on it though, felt really good afterwards, besides the having trouble with stairs part. Anyways, breaking it down:
Leg Press:
1x32 with 90lbs
1x28 with 180lbs
1x16 with 270lbs
2x8 with 360lbs
1x4 with 450lbs
1x6 with 450lbs
I haven't put 450lbs on anything in a long time. Felt good. Real good.
On an unrelated note, my shoulder's been acting up all day. Dull pain. Hope it goes away soon.
Just did leg press today, spent a lot of time on it though, felt really good afterwards, besides the having trouble with stairs part. Anyways, breaking it down:
Leg Press:
1x32 with 90lbs
1x28 with 180lbs
1x16 with 270lbs
2x8 with 360lbs
1x4 with 450lbs
1x6 with 450lbs
I haven't put 450lbs on anything in a long time. Felt good. Real good.
On an unrelated note, my shoulder's been acting up all day. Dull pain. Hope it goes away soon.
Wednesday, November 17, 2010
Log - 2010/11/17
Racquetball class:
Two games, ended the doubles tournament. Played for about 50 minutes straight. Lots of running, not much winning.
Two games, ended the doubles tournament. Played for about 50 minutes straight. Lots of running, not much winning.
Tuesday, November 16, 2010
Log - 2010/11/16
Weightlifting:
Incline bench press:
1x10 with 95lbs
1x5 with 115lbs
5x5 with 125lbs
Leg Press:
1x24 with 90lbs
1x20 with 180lbs
1x16 with 270lbs
2x12 with 360lbs
Incline bench press:
1x10 with 95lbs
1x5 with 115lbs
5x5 with 125lbs
Leg Press:
1x24 with 90lbs
1x20 with 180lbs
1x16 with 270lbs
2x12 with 360lbs
Monday, November 15, 2010
Log 2010/11/11
Weightlifting:
Leg Press:
180lbs for 16
270lbs for 12
360lbs for 8 (2x)
Lat Pulldown (underhand grip)
1x{5, 5, 5, 5}
- Total: 20 reps
- Weight: 170lbs
Dumbbell Bench Press
1x{5, 5, 5, 5}
- Total: 20 reps
- Weight: 65lb dumbbells
- Warmup: 50lb dumbbells for 10 reps
Leg Press:
180lbs for 16
270lbs for 12
360lbs for 8 (2x)
Lat Pulldown (underhand grip)
1x{5, 5, 5, 5}
- Total: 20 reps
- Weight: 170lbs
Dumbbell Bench Press
1x{5, 5, 5, 5}
- Total: 20 reps
- Weight: 65lb dumbbells
- Warmup: 50lb dumbbells for 10 reps
Log - 2010/11/15
Racquetball Class:
Played two games, back to back. We're in a doubles tournament (in class) right now, and we won one game and lost the other. I ended up doing a lot of running around, because my partner is incompetent and won't hustle to get to the ball.
After that walked a little, not sure if the rest of the day will bring more exercise, but I doubt it.
Played two games, back to back. We're in a doubles tournament (in class) right now, and we won one game and lost the other. I ended up doing a lot of running around, because my partner is incompetent and won't hustle to get to the ball.
After that walked a little, not sure if the rest of the day will bring more exercise, but I doubt it.
Wednesday, November 10, 2010
Log - 2010/11/10
Racquetball Class:
Played two games today, lost both. Did quite a bit of running around in them though.
Played two games today, lost both. Did quite a bit of running around in them though.
Tuesday, November 9, 2010
Log - 2010/11/09
Weightlifting:
Deadlift:
1x{9, 8, 8, 8, 8}
- Total: 41 reps
- Weight: 155lbs
Decline Dumbbell Bench Press (neutral grip)
1x{8, 8, 9, 8, 8}
- Total: 41 reps
- Weight: 50lb dumbbells
Lat Pulldown (neutral grip)
1x{8, 8, 8, 8, 8}
- Total: 40 reps
- Weight: 140lbs
Deadlift:
1x{9, 8, 8, 8, 8}
- Total: 41 reps
- Weight: 155lbs
Decline Dumbbell Bench Press (neutral grip)
1x{8, 8, 9, 8, 8}
- Total: 41 reps
- Weight: 50lb dumbbells
Lat Pulldown (neutral grip)
1x{8, 8, 8, 8, 8}
- Total: 40 reps
- Weight: 140lbs
Monday, November 8, 2010
Log 2010/11/08
Racquetball Class:
Spent about 35 minutes playing. We started a doubles tournament today, and we won our game.
Other than this, I've done a good bit of walking today, but haven't had time to make it to the gym other that for class.
Spent about 35 minutes playing. We started a doubles tournament today, and we won our game.
Other than this, I've done a good bit of walking today, but haven't had time to make it to the gym other that for class.
Monday, November 1, 2010
Log - 2010/11/01
Racquetball Class:
Spent about 30 minutes playing today, wasn't as hard of playing as I've been doing though.
Other:
Lots of walking, more so than normal. Have a dog (Ollie) with me this week, and he's keeping me fairly active.
Spent about 30 minutes playing today, wasn't as hard of playing as I've been doing though.
Other:
Lots of walking, more so than normal. Have a dog (Ollie) with me this week, and he's keeping me fairly active.
Tuesday, October 26, 2010
Log 2010/10/26
Weightlifting Class:
Cable Row (Straight Bar, horizontal grip): 1x5 with 120lbs
1x5 with 140lbs
5x5 with 150lbs
Lat Pulldown: 1x6 with 120lbs
1x6 with 140lbs
4x6 with 150lbs
Cable Row (Close Grip; Vertical): 4x5 with 120lbs
Hammer Curls: 1x10 with 25lb dumbbells for each arm
In other news, I've been feeling slightly sick lately.
Cable Row (Straight Bar, horizontal grip): 1x5 with 120lbs
1x5 with 140lbs
5x5 with 150lbs
Lat Pulldown: 1x6 with 120lbs
1x6 with 140lbs
4x6 with 150lbs
Cable Row (Close Grip; Vertical): 4x5 with 120lbs
Hammer Curls: 1x10 with 25lb dumbbells for each arm
In other news, I've been feeling slightly sick lately.
Monday, October 25, 2010
Log 2010/10/25
Racquetball class:
Do to being out of the tournament, there was not a chance for me to play racquetball today. So, I lifted weights during class instead.
Rack Pulls: 1x8 with 135lbs
Deadlift: 1x5 with 135lbs
4x5 with 185lbs
Do to being out of the tournament, there was not a chance for me to play racquetball today. So, I lifted weights during class instead.
Rack Pulls: 1x8 with 135lbs
Deadlift: 1x5 with 135lbs
4x5 with 185lbs
Sunday, October 24, 2010
Log - 2010/10/21
Weightlifting Class:
Leg Press: 1x8 with 90lbs
1x8 with 180lbs
4x8 with 270 lbs
Reverse Hyper: 5x5 with 50lbs
Lunges: 2x10 per leg with 30lb dumbbells in each hand.
Leg Press: 1x8 with 90lbs
1x8 with 180lbs
4x8 with 270 lbs
Reverse Hyper: 5x5 with 50lbs
Lunges: 2x10 per leg with 30lb dumbbells in each hand.
Wednesday, October 20, 2010
Log - 2010/10/20
Racquetball class:
Played about 20 minutes, to finish up the game started on Friday. I lost, but had a good time, and got a good 20 minutes of sprinting in.
After that, there wasn't anything for me to do in class, so I went upstairs to lift:
Bench Press: 3x8 with 135lbs for speed
Seated overhead press: 1x10 with 30lb dumbbells, 2x5 with 40lb dumbbells
Incline Press: 2x5 with 40lb dumbbells
Incline Press (with less steep incline): 2x5 with 40lb dumbbells
Bench Press: 2x5 with 40lb dumbbells
Everything after the initial bench press was done as one big superset, with minimal rest between sets.
Tuesday, October 19, 2010
Log - 2010/10/18 - 2010/10/19
Monday:
Racquetball class, no play time.
No time to make it into the gym outside of class.
Tuesday:
Weightlifting:
The gym bought a Reverse Hyper machine, made by Westside Barbell. I've always wanted to try one of these, so I tried it today. It is very difficult, and will take a lot of getting used to, but I love it.
Reverse Hyper: 5x5 with 50lbs, held at top for as long as possible on each rep
Dips: 4x5 bodyweight
Racquetball class, no play time.
No time to make it into the gym outside of class.
Tuesday:
Weightlifting:
The gym bought a Reverse Hyper machine, made by Westside Barbell. I've always wanted to try one of these, so I tried it today. It is very difficult, and will take a lot of getting used to, but I love it.
Reverse Hyper: 5x5 with 50lbs, held at top for as long as possible on each rep
Dips: 4x5 bodyweight
Log - 2010/10/13 - 2010/10/14
Wednesday:
Racquetball class: Continued in-class tournament by playing one game. Lasted about 30 minutes, and we didn't finish.
Thursday:
Weightlifting:
Pull-ups: 3x1 with bodyweight
Pull-ups (eccentrics) : 4x3 with bodyweight (jumped to top, and lowered self slowly for each rep)
Cable Row: 4x6 with 80 lbs
Hammer curls: 8x3 with 30 lb dumbbells
Face pulls: 10x3 with 30 lbs (on cable row machine)
Racquetball class: Continued in-class tournament by playing one game. Lasted about 30 minutes, and we didn't finish.
Thursday:
Weightlifting:
Pull-ups: 3x1 with bodyweight
Pull-ups (eccentrics) : 4x3 with bodyweight (jumped to top, and lowered self slowly for each rep)
Cable Row: 4x6 with 80 lbs
Hammer curls: 8x3 with 30 lb dumbbells
Face pulls: 10x3 with 30 lbs (on cable row machine)
Wednesday, October 13, 2010
Log - 2010/10/11 - 2010/10/12
Monday (10/11/2010)
-Racquetball class, played for about 45 minutes, ended up running around much more than in most games. Very winded by the end of it.
Tuesday (10/12/2010)
- Weightlifting class
- Dips: 6x4 with bodyweight
- Bench press: 3x8 with 135lbs
- Dumbbell flyes: 3x8 with 30lb dumbbells
-Racquetball class, played for about 45 minutes, ended up running around much more than in most games. Very winded by the end of it.
Tuesday (10/12/2010)
- Weightlifting class
- Dips: 6x4 with bodyweight
- Bench press: 3x8 with 135lbs
- Dumbbell flyes: 3x8 with 30lb dumbbells
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