Workout Updates

Here are some of my recent workouts.

Age 30. Height 6'(183cm). Weight 215lbs (98kgs)

4-12-11
Week 3
Military Press: 105x5, 115x3, 140x5*(PR?), 105x10, 105x10, 85x10, 85x10, 75x16(PR?)
Pullups: 6, 6, 6(+22lb plate), 6(+33lbs), 10
Incline CGBP (3-4 sec negatives): 85x10, 85x10, 85x10<--just testing this out...haven't done it in ages
Rope Pulldown: 85x10, 115x10, 145x5-drop set-100x8
*I had to push press 2 reps

4-13-11
Week 3
Rack Pull (1st pin): 265x5, 310x3, 355x10(PR), 310x10, 310x10, 290x10, 265x10, 220x15
Hanging Leg Raise (Wendler Style): 6, 5, 5, 4, 4

4-16-11
Chest Week 3
Flat Barbell Bench Press: 175x5, 205x3, 230x1, 260x1*, 130 (+20-40lbs of chains) x 10, 185x8, 165x10, 165x10, 130x20
DB Row: 75x6, 90x6, 100x6, 120x4, 65x25(PR)<--speed reps on last set
DB Curl: 35x10, 40x8, 50x6
21's (EZ Curl): 80x21 (PR?)
Rope Hammer Curl: 85x10, 100x10, 115x13

*I lowered it way too slow. I needed a spot at the very bottom of the rep, after 3-4 inches I was able to press it myself.

4-17-11
Squats Week 3
ATG Squat: 180x5, 210x3, 265x1, 290x1*, 310 (quarter squats x I don't remember), 220x11(PR?), 200x10, 135x25(PR)
Cybex Prone Leg Curl: 90x6, 110x6, 130x6, 180x6(PR?), 110x20
Neutral Grip Pullups: 12
Towel Pullups: 4, 4

*I don't think I went ATG.

------Switched back to a bodybuilding-style routine------------
4-23-11
Military Press Week 1
Military Press: 100x5, 110x5, 120x10(PR?)
Seated Barbell Overhead Press: 65x12<--felt a little funny on the shoulder
Military Press: 100x10, 90x10, 90x10, 90x15(PR)
Smith Machine Overhead Press (assumed bar weight of 15lbs): 105x8, 130x6, 150x3
DB Lateral Raise: 25x12
Cable Rear Delt Flye: 10x12
Cable Tricep Extension (close grip EZ): 85x12, 100x12, 145x12, 145x12-drop set-100x12
EZ Curl Overhead Tricep Extension: 80x12, 80x10, 80x10

4-25-11
Deadlift Week 1
Deadlift: 245x5, 275x5, 310x10, 265x14(PR)
DB Row: 55x10, 65x10, 80x10, 80x10, 90x10
Pullups: 10, 10, 7, 10(with 30lbs assistance), 10(with 50lbs assistance)
Hanging Leg Raise (Wendler style): 5, 5, 5, 5, 4

Everything is going great with the workouts. My strength is almost back to where it was before I injured my shoulder. My body weight isn't as high as I would like but that's fine.

I will start a cutting diet the first week of May.

Workout Updates

I realized I haven't posted any workout updates recently.
I finished my diet (cut) the end of July. I lost around 15lbs in a little under 8 weeks.
I started bulking again in early August. I started around 218lbs and I am looking to go up to 240lbs. So far my progress has been slow, I am sitting at 225lbs right now. It's all about calories and I am not taking in enough of them. I am rectifying the situation now.

I plan on continuing this bulk until April of next year and after that diet (cut) back down again.
I have had some terrific workouts over the past few weeks. It's nice actually going to the gym and having energy.
Here are some of my lifting goals:
Deadlift: 550x1 (495 is my current max)
Flat Barbell Bench Press: 335x1 (I've done 315 for half a rep)
Squat: 365x1 (I've done 315 all the way to the ground, 335 to parallel)

Until next time....

Workouts

I had really great Shoulder, Arm and Leg workouts the past few days. I did 515x2 on Barbell Shrugs so that was a new record for me. My workout schedule is as follows:

Day 1: Chest

Day 2: Back

Day3: Shoulders

Day 4: Arms

Day 5: Legs

There are almost always two off days thrown in there somewhere. I usually don't work out more than three days in a row without an off day. 

I have basically been on a bulk for a long time. Currently I am 6' tall and weigh around 232lbs. Ten years ago I was a horrifically thin 133lbs.  My goal is to hit 240 by early May and then begin cutting. I am the type of person who has a hard time gaining weight but an easy time losing it so I'll be careful during the cut.

Until next time....