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Old 09-14-2009, 05:29 PM   #1
glwanabe
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Default glwanabe log

Current plan is 3X week whole body compound.
5X5-8, Start with a weight that you can just get 5X5.
Each session try to push an extra rep: 5X5-5X6-5X7-5X8.
When all sets are done at 8 reps, increase weight.

I'm playing with my weights for a few sessions to feel things out for this plan.

My work schedule is currently Sat-Tues, 03:00am to 01:00pm, off Wed-Friday
This gives me two days off work when I can lift.

I drink a protein shake at work right before leaving, and workout as soon as I get home.
I'm normally lifting by about 1:30pm, and have to be done by 2:30pm. I get to play DAD the taxi
driver for my 16yr old High school junior.

Home gym setup:

310lb Oly set,
150 lb 1" bar set
squat stands
bench with incline
lat tower
gymnastic rings
mini parallel bars
dumbell handles

================================================== ========

Sep 11,
back squats 5x5@150
deadlifts 5X5@180
presses 5x5@90
dips 5x5bodyweight
chins 3x3

Good workout! felt worked but not totally fried. Felt good over the weekend.
================================================== =======

Sep 14th,
Back squats 5X8@t 130
Bent rows 5X5@ 130
Presses 2X8@90/3X6@90
dips 5X8 bodyweight on bars
wide chins 3X5 bodyweight

Was ready to workout today. Got a decent nights sleep last night, and work was not a PIA.


I'm expecting to see these numbers increase as I get back into this style of training again. I think I'll go back to the higher Back squat weight of the 11th and up the reps by 1 next time. Work in progress.

Last edited by glwanabe; 09-14-2009 at 05:59 PM.
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