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Old 02-15-2013, 01:48 PM   #16
dossas
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Join Date: Sep 2012
Location: Canada
Posts: 186
Training Exp: 3ish
Training Type: General Fitness
Fav Exercise: Deadlifts
Fav Supp: My squat rack
Reputation: 15760
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Default My first workout on this log

Weighed in at 215.5 lbs. Only 1/2 pound gain after a rest day. Diet has been going well so far. Not really hungry, but craving all kinds of food - I could do real damage at a buffet right now. So far so good - 1 pound per week over the first two weeks.

Full Body (Upper focussed):

Warm up ~ 20 min (bodyweight, bands, and empty bar work)
Pull downs (lbs) 55x10, 105x8, 155x5, BWx3 (still warming up)
BBbench (lbs) 75x10, 125x8, 175x5, 215x2 (still warming up)

Work sets:
Chins (BW) x 8,8,8 alternating sets w/ BBbench (235) x 6,5,4
This was a PR for weight and reps on bench


More dynamic effort: Chins BWx6,6,6 alternating w/ BBbench (205)x6,6,6
(these were done with much less rest btw sets)

"Cardio":
hang power clean & press (125lbs)x6,6,6 superset w/ BW plyo jumpsx10,12,12
(the jumps are done up the stairs in my basement - 4 steps per jump)

Finished off with 1 arm DB curl to press (50"s) 3 x AMRAP.
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