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Old 06-06-2014, 08:09 AM   #1
GZeolla
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Default GZeolla’s Training Logs

Before I start my training logs, a quick background would be helpful to the reader. I competed in powerlifting back in college (1979-82), but I had to stop due to health problems. After 21 years, I started powerlifting again in my 40s (2003-09). I posted my workout logs from those years on my Web site and in a different powerlifting forum. But once again I had to stop competing due to health problems, along with stopping any hard training.

About six months ago, my health began to turn around, and I was able to gradually start training at a higher intensity. With now being in my 50s and still struggling with health problems, only God knows if I will ever be able to compete again. But I recently posted back workout logs from six months ago to the present on my Web site. The forum I used to post in is now defunct, so have been looking for a new forum to post workout logs in. This looks like the best, so I am going to start a training log here

Much more about me is on my personal Web site: www.Zeolla.org.
______________________________

In-Season Training Log

Having finished my "off-season," it is now time to begin my "in-season." The main change is I will do the regular powerlifts again, in Week B.

I am currently doing 2 x 8-10 for all exercises. But after the first two weeks, I will gradually add a third set to major exercises, such as the powerlifts. So my set x rep scheme will eventually be: 3 x 9-10, 7-8, 5-6. Five reps is the heaviest I am comfortable going without any supportive gear. If that goes well, then I will make the big decision about whether I want to add supportive gear (probably a belt and wraps) and go even heavier. For minor exercises, I will stick with 2 x 8-10.
______________________________

Age: 53.
Height: 5’1”.
Bodyweight: See each week.

All lifts done completely raw.
Warm-ups are in brackets. All weights are in pounds.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.

For previous logs, see
http://www.fitnessforoneandall.com/p...kout_logs2.htm

See also my “Cardio Logs” - http://www.FitnessforOneandAll.com/p...4/cardio-1.htm
______________________________

In-Season Training Log – Week 1 (Week A)

Bodyweight: 117.4 pounds.
______________________________

Bench Assistance
Thursday – 5/22/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6] 80/10, 85/10, 90/8
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./8, bwt./8
Reverse Curl Bar Curls: [35/10, 42/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 0:58

I started too light on the inclines, so I did an extra set.

I thank the LORD I was able to do chin-ups, even if only with my bodyweight. Hopefully, I’ll be able to progress from there.
_____________________________

Squats
Sunday – 5/25/14
Extra Low Squats: [45/20, 95/10, 115/6, 135/3] 150/10, 160/8
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 65/6, 85/3] 105/10, 115/8
Bicycle Abs: 17, 17
Stretching: ~10 minutes
Workout time: 1:03

The extra low squats bothered my tender adductor (right inner thigh muscle) some, so I didn’t go too hard on them. If they continue to bother it, I might substitute pause squats here.

This was the first time I used chains in a long time, and it felt good. I really like using chains.
_____________________________

Benches
Monday (Memorial Day) – 5/26/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 40s/3] 45s/10, 47s/8
Barbell Rows: [45/10, 52/6] 60/10, 62/8
Triceps Pushdowns: [30/10, 40/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:00

______________________________

Deadlifts
Wednesday – 5/28/14
Platform Deadlifts (sumo.): [45/20, 95/10, 125/6, 150/3] 170/10, 185/10, 195/8
Shrugs: [95/10, 105/6], 115/10, 125/8
Side Bends: [bwt./10; 5/6] 10/10, 10/10
Stretching: ~10 minutes
Workout time: 1:00

I started too light on the PDLs, so I did an extra set.
_____________________________
______________________________

In-Season Training Log – Week 2 (Week B)

Bench Assistance
Thursday – 5/29/14
Dumbbell Presses [7.5s/20, 12s/10, 17s/6] 22s/10, 23s/8
Lats: [Pulldowns (overhand grip): 45/10, 65/6, 80/3] Pull-ups: bwt./8, bwt./8
Curl Bar Curls [35/10, 42/6] 50/8, 50/8
Stretching: ~10 minutes
Workout time: 0:50

Pull-ups are harder than chin-ups, but I still managed to do eight reps with my bodyweight, so I was pleased with that.
____________________________________________

Squats
Sunday – 6/1/14
Squats: [45/20, 95/10, 135/6, 160/3] 180/10, 190/8
Dumbbell Calves: [10/10, 15/6] 17/10, 17/10
Sit-ups: [bwt/10, 3.75/6] 7.5/10, 7.5/10
Stretching: ~10 minutes
Workout time: 0:52

This workout is shorter, by design. It is to leave time for using a belt and wraps, in case I start doing so in a few weeks.
______________________________

Benches
Monday – 6/2/14
Benches: [45/20, 65/10, 85/6, 105/3] 117/10, 122/8
Dumbbell Flyes: [10s/10, 15s/6] 20s/10, 20s/10
DB Rows (elbows in): [35/10, 37/6] 42/10, 45/8
Stretching: ~10 minutes
Workout time: 0:55

My bodyweight the morning of this workout was 117.8. The actual weight for the first work set of benches was 117.5. It felt really good benching my bodyweight for 10 reps, then more than that for eight reps.
______________________________

Deadlifts
Wednesday – 6/4/14
Deadlifts (sumo): [45/20, 135/10, 170/6, 200/3] 220/10, 230/8
Good Mornings: [45/10, 65/6, 82/3] 92/10, 95/8
Twisting Leg Raises: 13, 13
Stretching: ~10 minutes
Workout time: 0:55
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/

Last edited by GZeolla; 06-06-2014 at 08:33 AM.
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Old 06-12-2014, 09:04 AM   #2
GZeolla
GZeolla
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Senior Member
Brawn
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Activity: 17% Activity: 17% Activity: 17%
 
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Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
Default

In-Season – Week 3 (Week A)

Bodyweight: 120.4 pounds. I was down to 106 pounds back in November. So I have regained over 14 pounds (mostly muscle) in seven months. That might not sound like a lot to you big guys, but for someone my size (5’1”), gaining two pounds a month is a lot. And I thank the LORD I was able to regain the muscular bodyweight I wanted to that quickly.
______________________________

Bench Assistance
Thursday – 6/5/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6, 80/3] 87/10, 90/8, 92/6
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./10, bwt./10
Reverse Curl Bar Curls: [35/10, 42/6] 50/8, 50/8
Stretching: ~10 minutes
Workout time: 1:05
_____________________________

Squats
Sunday – 6/8/14
Extra Low Squats: [45/20, 95/10, 120/6, 145/3] 160/10, 170/8
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 70/6, 95/3] 110/10, 120/8, 130/6
Bicycle Abs: 18, 18
Stretching: ~10 minutes
Workout time: 1:05
_____________________________

Benches
Monday – 6/9/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 42s/3] 47s/10, 50s/8, 52s/6
Barbell Rows: [45/10, 55/6] 62/10, 65/10, 67/8
Triceps Pushdowns: [35/10, 45/6] 52/8, 52/8
Stretching: ~10 minutes
Workout time: 1:00

______________________________

Deadlifts
Wednesday – 6/44/14
Platform Deadlifts (sumo): [45/20, 105/10, 140/6, 170/3] 190/10, 200/8, 210/6
Shrugs: [95/10, 105/6, 115/3], 125/10, 135/8
Side Bends: [bwt./10; 7.5/6] 12/10, 12/10
Stretching: ~10 minutes
Workout time: 1:00

While doing the side bends, I couldn’t help but wish Pirates’ pitcher Francisco Liriano had been doing these. If he had, maybe he wouldn’t have injured his left oblique just throwing a pitch in Tuesday’s game, leading to the Pirates losing the game and him ending up on the 15 day DL.
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
______________________________
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/

Last edited by GZeolla; 06-12-2014 at 10:13 AM.
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Old 06-19-2014, 09:20 AM   #3
GZeolla
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Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
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In-Season – Week 4 (Week B)

Bodyweight: 120.4 pounds.
______________________________

Bench Assistance
Thursday – 6/12/14
Dumbbell Presses [7.5s/20, 13s/10, 19s/6] 23s/10, 25s/8, 26s/6
Lats: [Pulldowns (overhand grip): 45/10, 65/6, 80/3] Pull-ups: bwt./10, 2.5/8
Curl Bar Curls [35/10, 42/6] 50/9, 50/9
Stretching: ~10 minutes
Workout time: 0:59

The rather odd weights for the dumbbell presses are due to my having 1-1/4 and fractional plates for use with my changeable dumbbells. The weights are actually even odder, but they are rounded off to the nearest full pound.
__________________________________________________ _________

Squats
Sunday – 6/15/14
Squats: [45/20, 95/10, 135/6, 165/3] 185/10, 195/8, 205/6
Dumbbell Calves: [10/10, 15/6] 19/10, 19/10
Sit-ups: [bwt/10, 5/6] 8.75/10, 8.75/10
Stretching: ~10 minutes
Workout time: 1:03
______________________________

Benches
Monday – 6/16/14
Benches: [45/20, 70/10, 87/6, 107/3] 120/10, 125/8, 130/6
Dumbbell Flyes: [10s/10, 15s/6] 20s/10, 20s/10
DB Rows (elbows in): [35/10, 37/6] 45/10, 47/8
Stretching: ~10 minutes
Workout time: 0:57

I was excited the last time I did this workout due to benching my bodyweight for 10 reps. Ditto for this workout. I benched 2.5 pounds more, but I gained that much bodyweight in the past two weeks. But it still felt good, and even better going heavier for the next two work sets.
______________________________

Deadlifts
Wednesday – 6/18/14
Deadlifts (sumo): [45/20, 135/10, 170/6, 205/3] 225/10, 235/8, 245/6
Good Mornings: [45/10, 65/6, 85/3] 95/10, 97/8
Twisting Leg Raises: 15, 15
Stretching: ~10 minutes
Workout time: 1:04

This week was the heaviest I’ve gone on the actual powerlifts in about three years, and it felt good. I especially enjoyed being able to put two 45s on each side of the bar for all three deadlift work sets. I’m still far from where I was last decade, but I thank the LORD for the progress.
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
______________________________
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
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Old 06-27-2014, 09:06 AM   #4
GZeolla
GZeolla
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Senior Member
Brawn
Points: 520, Level: 10 Points: 520, Level: 10 Points: 520, Level: 10
Activity: 17% Activity: 17% Activity: 17%
 
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Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
Default

In-Season – Week 5 (Week A)

Bodyweight: 119.2 pounds. Four days prior to this weighing, I was up to 121.2. But later that day I had a health setback, had to skip a workout, and lost my appetite, so I lost a couple of pounds. But it was time for my monthly “extra” day off anyway, so I didn’t really miss a workout, and my appetite is back now, so I should be able to regain the lost weight rather quickly.
______________________________

Bench Assistance
Sunday – 6/22/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6, 80/3] 90/10, 92/8, 97/6
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./10, 2.5/8, 5/6
Reverse Curl Bar Curls: [35/10, 42/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:04

The incline benches were rather easy. I didn’t want to push with the health setback, but next time I’ll probably increase the starting weight and more between the work sets.
_____________________________

Squats
Monday – 6/23/14
Extra Low Squats: [45/20, 95/10, 120/6, 145/3] 165/10, 175/8, 185/6
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 70/6, 95/3] 115/10, 125/8, 135/6
Bicycle Abs: 20, 20
Stretching: ~10 minutes
Workout time: 1:12

This a killer workout with doing two “look-alike” squat exercises, but it felt good, and so did I.
_____________________________

Benches
Wednesday – 6/25/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 45s/3] 50s/10, 52s/8, 55s/6
Barbell Rows: [45/10, 55/6, 62/3] 67/10, 70/8, 72/6
Triceps Pushdowns: [35/10, 45/6] 52/10, 52/10
Stretching: ~10 minutes
Workout time: 1:05
______________________________

Deadlifts
Thursday – 6/26/14
Platform Deadlifts (sumo): [45/20, 115/10, 150/6, 180/3] 200/10, 210/8, 220/6
Shrugs: [95/10, 110/6, 120/3], 130/10, 140/8, 150/6
Side Bends: [7.5/10; 12/6] 17/10, 17/10
Stretching: ~10 minutes
Workout time: 1:13

I wasn’t sure if I should consider shrugs to be a “major” exercise like PDLs and do 3 x 10,8,6, or a “minor” exercise like side bends and do 2 x 10. I did the former, but my traps were really beat afterward, and the workout took a little longer than I’d like at this point, so next time I’ll do the latter.
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
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Old 07-04-2014, 09:33 AM   #5
GZeolla
GZeolla
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Senior Member
Brawn
Points: 520, Level: 10 Points: 520, Level: 10 Points: 520, Level: 10
Activity: 17% Activity: 17% Activity: 17%
 
GZeolla's Avatar
 

Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
Default

In-Season – Week 6 (Week B)

Bodyweight: 120.4 pounds.
______________________________

Bench Assistance
Sunday – 6/29/14
Dumbbell Presses [5s/20, 10s/10, 15s/6, 20s/3] 25s/10, 26s/8, 27s/6
Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/6, 2.5/6
Curl Bar Curls [35/10, 42/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:02

Note sure what happened with the pull-ups, as I did a little less than I planned. But I guess pull-ups are a little finicky and hard to predict.
__________________________________________________ _________

Squats
Monday – 6/30/14
Squats: [45/20, 115/10, 145/6, 175/3] 195/10, 205/8, 215/6
Dumbbell Calves: [10/10, 15/6] 20/10, 20/10
Sit-ups: [bwt/10, 5/6] 10/10, 10/10
Stretching: ~10 minutes
Workout time: 1:04

While squatting, I was working hard enough that I needed to utter “effort noise” for the first time in years. If I was still working out a public gym, I’d be getting in trouble about now. But with my home gym, I can grunt and groan to my heart’s content. And it felt good to finally be able to push hard in my workouts.
______________________________

Benches
Wednesday – 7/2/14
Benches: [45/20, 70/10, 90/6, 110/3] 122/10, 127/8, 132/6
Dumbbell Flyes: [10s/10, 16s/6] 21s/10, 21s/10
DB Rows (elbows in): [35/10, 37/6, 42/3] 47/10, 50/8, 52/6
Stretching: ~10 minutes
Workout time: 1:01

For the first time in years, I was able to use over my bodyweight for all of my bench work sets, and it felt good.
______________________________

Deadlifts
Thursday – 7/3/14
Deadlifts (sumo): [45/20, 135/10, 175/6, 215/3] 235/10, 245/8, 255/6
Good Mornings: [45/10, 65/6, 85/3] 95/10, 100/8, 105/6
Twisting Leg Raises: 16, 16
Stretching: ~10 minutes
Workout time: 1:10

Someone asked elsewhere about sweating during their workouts, well even with my air-conditioned home gym, I was sweating during these deadlifts, probably because it was the hardest I was working in years. But again, it felt good. Overall, a very good workout week!
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
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Old 07-11-2014, 08:59 AM   #6
GZeolla
GZeolla
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Senior Member
Brawn
Points: 520, Level: 10 Points: 520, Level: 10 Points: 520, Level: 10
Activity: 17% Activity: 17% Activity: 17%
 
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Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
Default

In-Season – Week 7 (Week A)

Bodyweight: 120.6 pounds.
______________________________

Bench Assistance
Sunday – 7/6/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 67/6, 82/3] 92/10, 97/8, 102/6
Lats: [Pulldowns (underhand): 45/10, 70/6, Chin-ups: bwt./3] 2.5/10, 5/6, 5/6
Reverse Curl Bar Curls: [35/10, 45/6] 52/9, 52/9
Stretching: ~10 minutes
Workout time: 1:09

Just like pull-ups last week, chins-ups did not go quite as planned. They’re great exercises, but I have to accept that progress is not as linear with them as with other exercises.
_____________________________

Squats
Monday – 7/7/14
Extra Low Squats: [45/20, 95/10, 125/6, 150/3] 170/10, 180/8, 190/6
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 75/6, 100/3] 120/10, 130/8, 140/6
Bicycle Abs: 21, 21
Stretching: ~10 minutes
Workout time: 1:20
_____________________________

Benches
Wednesday – 7/9/14
Dumbbell Benches: [15s/20, 27s/10, 37s/6, 47s/3] 52s/10, 55s/8, 57s/6
Barbell Rows: [45/10, 55/6, 65/3] 70/10, 72/8, 75/6
Triceps Pushdowns: [45/10, 50/6] 55/10, 55/10
Stretching: ~10 minutes
Workout time: 1:08
______________________________

Deadlifts
Thursday – 7/10/14
Platform Deadlifts (sumo): [45/20, 125/10, 160/6, 190/3] 210/10, 220/8, 230/6
Shrugs: [95/10, 110/6, 125/3], 140/10, 140/10
Side Bends: [10/10; 15/6] 20/10, 20/10
Stretching: ~10 minutes
Workout time: 1:09
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
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Old 07-18-2014, 02:59 PM   #7
GZeolla
GZeolla
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Senior Member
Brawn
Points: 520, Level: 10 Points: 520, Level: 10 Points: 520, Level: 10
Activity: 17% Activity: 17% Activity: 17%
 
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Join Date: Jun 2014
Location: Pittsburgh, PA
Posts: 127
Training Exp: Since 1973 (with breaks)
Training Type: 4 Day Split
Fav Exercise: Deadlifts
Fav Supp: Organic, natural foods
Reputation: 2110
GZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good postsGZeolla has made some good posts
Default

In-Season – Week 8 (Week B)

Bodyweight: 121.8 pounds.
______________________________

Bench Assistance
Sunday – 7/13/14
Dumbbell Presses [7.5s/20, 12s/10, 17s/6, 22s/3] 26s/10, 27s/8, 29s/6
Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/7, 5/5
Curl Bar Curls [35/10, 45/6] 52/10, 52/10
Stretching: ~10 minutes
Workout time: 1:08

__________________________________________________ _________

Squats
Monday – 6/30/14
Squats: [45/20, 125/10, 155/6, 185/3] 205/10, 215/8, 225/6
Dumbbell Calves: [10/10, 17/6] 22/10, 22/10
Sit-ups: [bwt/10, 7.5/6] 12/10, 12/10
Stretching: ~10 minutes
Workout time: 1:05

It felt good to be able to put two 45s on each side of the bar for my last set of squats. But to put that in perspective, there was a time I could put four 45s on each side. But that was with full gear for one rep, not completely raw for six reps as here. Moreover, just seven months ago I was using just one 45 and nothing else on each side, so I need to focus on that progress and not the more distant past.
______________________________

Benches
Wednesday – 7/16/14
Benches: [45/20, 70/10, 95/6, 112/3] 125/10, 130/8, 135/6
Dumbbell Flyes: [12s/10, 17s/6] 22s/10, 22s/10
DB Rows (elbows in): [30/10, 37/6, 45/3] 50/10, 52/8, 55/6
Stretching: ~10 minutes
Workout time: 1:04

I didn’t think I’d ever be able to put 45s on the bar for benches again, but thank the LORD I have progressed enough to be able to so, if only for my last work set.
______________________________

Deadlifts
Thursday – 7/17/14
Deadlifts (sumo): [45/20, 135/10, 185/6, 225/3] 245/10, 255/8, 265/6
Good Mornings: [45/10, 67/6, 87/3] 97/10, 102/8, 107/6
Twisting Leg Raises: 17, 17
Stretching: ~10 minutes
Workout time: 1:04

Very good workout and workout week. Sunday will be my regularly scheduled monthly “extra” day off, but then back at it on Monday.

As can be seen, I work out on Su, M, W, Th. I usually take my extra day off on a Thursday or Sunday. That way, I get three days off in a row. And after that break, I feel very refreshed on my first day back and like it’s been a long time since I lifted.
______________________________

See also my Cardio Logs - http://www.FitnessforOneandAll.com/p...014/cardio.htm
__________________
Fitness for One and All
Helping people to attain their health, fitness, and performance goals.
By Gary F. Zeolla
Former top-ranked and multi-record holding powerlifter
http://www.fitnessforoneandall.com/
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