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Old 03-01-2013, 08:36 PM   #21
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Default Friday, March 1, 2013

Bench Press (warm up)
75 lb x 5
95 lb x 5
115 lb x 5
125 lb x 5
145 lb x 5
165 lb x 5

Bench Press (work sets)
145 lb x 18
30 seconds rest
145 lb x 8

Barbell Rows
145 lb x 18
30 seconds rest
145 lb x 8
30 seconds rest
145 lb x 6

Chin-ups
BW x 1

Notes:
I felt a severe pain in my left bicep and had to stop the chin-ups right away. I will have to replace those with something else for future workouts until it heals. I was expecting more from the bench, but with reduced calories and all the conditioning, I guess it's to be expected. Current weight is 235 lbs, want to get down to 220 lbs in the next four months. I should be looking sexy

Edit:
Went out and did some rack pull-ups. Those felt fine. Did a couple sets of 15 reps. I will include those in the future for the time being.

Last edited by Off Road; 03-01-2013 at 08:45 PM.
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Old 03-02-2013, 12:29 PM   #22
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Went out and did some rack pull-ups. Those felt fine. Did a couple sets of 15 reps. I will include those in the future for the time being.
When I read about the bicep issue I was going to ask you about rack chins, but you beat me to it.
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Old 03-03-2013, 02:19 PM   #23
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Originally Posted by BendtheBar View Post
When I read about the bicep issue I was going to ask you about rack chins, but you beat me to it.
Great minds. . .
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Old 03-03-2013, 02:23 PM   #24
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Sorry to hear about your biceps, hope they heal quick.
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Old 03-03-2013, 02:26 PM   #25
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Default Sunday, March 3, 2013

Warm-ups
Usual plus pro agility and 3 cone drill

Conditioning
1) Mountain climbers to 10 yard sprint x 8
2) Wide outs to 15 yard sprints x 8
3) 60 yard shuttle run x 2 (BRUTAL!)
4) Illinois cone drill x 2

Notes:
Did these with my son as we prepare him for football season. The 60 yard shuttle runs suck A$$!!! That's a 30 yard sprint, touch the baseline, 60 yard sprint back, touch baseline, and 60 yard sprint to finish. My legs were like jello and it was all I could do on the Illinois drills to keep moving forward and not fall flat on my face.
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Old 03-03-2013, 04:21 PM   #26
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Good to have you logging again OR. Keep up the good work.
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Old 03-03-2013, 04:36 PM   #27
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Originally Posted by WilldBill88 View Post
Sorry to hear about your biceps, hope they heal quick.
I hope so. I can live without doing chin-ups for a while though if that's the only thing that will bother it.

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Good to have you logging again OR. Keep up the good work.
Thanks BtB. I shy away from journaling a bit because I feel I have to go reciprocate to everybody that posts in my journal. That takes a ton of time, which I just don't have a lot of these days. I hope everybody understands if I'm not in your journals, you know I have your backs though.
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Old 03-03-2013, 04:43 PM   #28
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Thoughts:
In case anybody is curious, this routine is a combination of 5/3/1, WS4 Skinny Bastards, Hardgainer, LRB, and some other random crap that I know works well. The basis of it is to use 5/3/1 but build up the intensity very slowly over a few months. In the mean time I will be using drop sets and bodybuilding to get in a lot more volume than usual. After a few months I should be re-visiting my maxes and be in a lot better condition to move forward with them. At least that's the plan. . .
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Old 03-03-2013, 04:53 PM   #29
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Good luck OR! Consistency is key
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Old 03-04-2013, 01:54 AM   #30
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Quote:
Originally Posted by Off Road View Post
Bench Press (warm up)
75 lb x 5 95 lb x 5 115 lb x 5 125 lb x 5 145 lb x 5 165 lb x 5

Bench Press (work sets)
145 lb x 18
30 seconds rest
145 lb x 8

Barbell Rows
145 lb x 18 30 seconds rest
145 lb x 8 30 seconds rest
145 lb x 6

Chin-ups
BW x 1
Great start OR ... keep progressing buddy ...

Quote:
Originally Posted by Off Road View Post
Warm-ups
Usual plus pro agility and 3 cone drill

Conditioning
1) Mountain climbers to 10 yard sprint x 8
2) Wide outs to 15 yard sprints x 8
3) 60 yard shuttle run x 2 (BRUTAL!)
4) Illinois cone drill x 2

Notes:
Did these with my son as we prepare him for football season. The 60 yard shuttle runs suck A$$!!! That's a 30 yard sprint, touch the baseline, 60 yard sprint back, touch baseline, and 60 yard sprint to finish. My legs were like jello and it was all I could do on the Illinois drills to keep moving forward and not fall flat on my face.
:vroam"
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