Unfortunately, I’ve only gotten 3 pts. for sleeping this past weekend. College isn’t the best place for me to get over 8 hours of sleep a night, but I try.
your lacking in quite a few spots, you should increase your workouts if you can, it will ony better your results
Tuesday, October 28, 2008
Today was a good workout. Got everything in that I needed too. School went well for the most part. Um… my workout looked like:
Power Snatch (21 Reps)
[ul]
[li]1x2 (65)
[/li][li]2x2 (75)
[/li][li]1x2 (80)
[/li][li]1x2 (85)
[/li][li]1x2 (90)
[/li][li]1x2 (95)
[/li][li]1x2 (100)
[/li][li]1x2 (105)
[/li][li]3x1 (110) PR
[/li][/ul]
Full Squats
[ul]
[li]2x5 (170)
[/li][li]2x4 (175)
[/li][li]1x3 (180)
[/li][li]1x2 (185) PR- Rep Scheme
[/li][/ul]
Pullups
[ul]
[li]2x10
[/li][li]1x6
[/li][li]3x4
[/li][li]1x2
[/li][/ul]
Good Workout. I switched to Power Snatches so I wouldn’t have to worry about losing my balance and falling over. I could’ve used more than 110 but i felt like it was a good starting point. Squats and pullups were good. I also got in 250 core reps afterwards.
Workout Rating: 10
Recovery Rating: 9
Chickenwing, what do you think I’m missing? Thanks for looking at my journal.
Thursday, October 30, 2008
Intense workout today! I was totally wiped out when I got to Bench. I was just flat out dead. Besides that everything went well.
Clean & Jerk
[ul]
[li]1x2 (95)
[/li][li]1x2 (105)
[/li][li]1x2 (110)
[/li][li]1x2 (115)
[/li][li]1x2 (120)
[/li][li]1x2 (125)
[/li][li]1x2 (130)
[/li][li]2x1 (135)
[/li][li]5x1 (140) PR- Reps
[/li][/ul]
SG Deadlifts
[ul]
[li]2x5 (165)
[/li][li]2x4 (170)
[/li][li]1x3 (175)
[/li][li]1x2 (180) PR- Rep Scheme
[/li][/ul]
Bench
[ul]
[li]1x5 (150)
[/li][li]1x3 (150)
[/li][/ul]
Pullups
[ul]
[li]1x5
[/li][/ul]
Whoo! Tough workout. I was a little disappointed in my bench, but with my C&J and Deads going up I’m alright with it. I just kind of threw the pullups in for the heck of it on my way out of the gym.
I did a few jumps afterwards and eventhough I haven’t done any jumping in a long while I felt like I was jumping pretty well.
Ratings:
Workout Rating: 8
Recovery Rating: 8
Once again a tough workout, but a good one. I have 2 more workouts then I’ll decide to do another cycle or switch it up a little.
Sunday, November 2, 2008
Today went alright. The last two days I’ve spent moving some furniture around because my dad is redoing the floor in a couple rooms in my house. Overall, the workout went pretty good. It’s the last one for this cycle. Tuesday I will most likely start the next cycle. I’m not sure if its the furniture or what but I was a little taxed going into the workout. A change of pace focusing a little more on reps and mass might help my body not feel quite as fatigued.
Power Snatch
[ul]
[li]Worked up to 120 PR-Weight
[/li][/ul]
Full Squats
[ul]
[li]2x5 (175)
[/li][li]3x3 (180) PR- Rep Scheme
[/li][/ul]
Pull-ups
[ul]
[li]2x8
[/li][/ul]
The snatches went well. I got 125 up too, but it wasn’t very good form. After that though I felt beat.
Workout Rating: 9
Recovery Rating: 9
I’m hoping my next routine will help me not feel as run down. It’ll be higher volume, but the weights will be lighter overall. I’m still tweaking with the setup a little, but I’ll be done come Tuesday.
Tuesday, November 4, 2008
Alright today I started my new program. I’m going to base most of this off of Defranco’s WS4SB plus a little bit of conditioning after each workout. I will lift on Tuesday, Wednesday, Friday, and Sunday.
Tuesday will be just upperbody focus (conditioning included). Wednesday will be a lowerbody workout and full body conditioning. Friday will be an upper body workout along with a full body conditioning workout. Sundays will be lowerbody and full body conditioning.
I will still try and keep the workouts short and sweet. My upperbody workout today took between 30-40 minutes, so I think I won’t have to much problem with this goal.
My workout today looked like this.
Bench
[ul]
[li]1x3 (135)
[/li][li]1x3 (145)
[/li][li]1x3 (150)
[/li][li]1x3 (155)
[/li][li]1x3 (160)
[/li][/ul]
DB Bench
[ul]
[li]2x20 (30)
[/li][/ul]
DB Rows/Seated DB Cleans
[ul]
[li]3x12 (40)/ 3x10 (30)
[/li][/ul]
DB Shrugs
[ul]
[li]3x12 (55)
[/li][/ul]
Curls
[ul]
[li]3x10 (45)
[/li][/ul]
Farmer’s Walk
[ul]
[li]3x (40)
[/li][/ul]
Good workout. I haven’t had this much volume in awhile. It’s a nice change of pace. I hope to get stronger and a little bigger while getting into decent shape.
Workout Rating: 10
Recovery Rating: 9
I’d say I had a good start to the new program.
When do you plan to increase the weight you are squatting with? I think you have decent reps for a beginner, but you will need to increase the weight you are using.
I increase the weight just about every workout. As I get stronger I will continue to increase the weights too. I do Full Squats all the way down so I don’t use a lot of weight.
Plus, following the WS4SB program I will be doing efforts close to my 3RM. Hopefully, these will go up each week.
Wednesday, November 5, 2008
Today went well. I had to wait around at the gym a little because it was pretty busy, but I got the workout done pretty fast if you take away the standing around time.
Plyos
[ul]
[li]3x3 Vertical Jumps
[/li][li]3x3 2-Step Vertical Jumps
[/li][li]2x3 RL Running Vert
[/li][li]2x3 LL Running Vert
[/li][/ul]
Trap Bar Deads
[ul]
[li]1x12 (135)
[/li][li]1x12 (145)
[/li][li]2x12 (155)
[/li][/ul]
Full Squats
[ul]
[li]3x8 (135)
[/li][/ul]
5 Minutes of:
[ul]
[li]10 Thrusters (20 DB’s)
[/li][li]5 Pullups
[/li][/ul]
Herschel Walkers
[ul]
[li]4x15
[/li][/ul]
I used today as a repetition day for the lowerbody, but everything was pretty easy. I got a good pump out of it, but I will definitely increase the weight next week for both exercises. The squats were done pretty explosively too. The conditioning was pretty tough. I did 10 thrusters followed by 5 pullups for 5 straight minutes. I only got five rounds in though. This will improve though.
Workout Rating: 9
Recovery Rating: 9
I’ve been a little slow in my posting. But my previous two workouts have been:
11/7/08
Bench
[ul]
[li]3x22, 12, 10 (105)
[/li][/ul]
Pull-ups/Seated Cleans
[ul]
[li]3x8,8,6 (BW)/3x12 (10)
[/li][/ul]
Front/Lateral Raises (2 sets for each)
[ul]
[li]4x10 (10)
[/li][/ul]
DB Shrugs/DB Curls
[ul]
[li]3x12 (40)/3x8 (20)
[/li][/ul]
Barbell Holds
[ul]
[li]3x20 Sec. (185)
[/li][/ul]
DB Swings (25)/Burpees
[ul]
[li]5 Minutes of 10 Reps Each (4 Sets)
[/li][/ul]
This was a good workout. I learned that I had done seated cleans wrong in my earlier workout so I corrected it. The conditioning at the end killed me. My lungs hurt for a good 30-45 minutes afterwards.
11/9/08
Full Squats
[ul]
[li]Worked up to 205x3
[/li][/ul]
Bulgarian Split Squats
[ul]
[li]3x8 (30s)
[/li][/ul]
RDLs
[ul]
[li]3x10 (135)
[/li][/ul]
Conditioning
[ul]
[li]25 Pullups
[/li][li]75 Air Squats
[/li][li]50 Pushups
[/li][li]50 Incline Situps Took between 9-10 Min.
[/li][/ul]
This circuit was a good burn. It wasn’t the hardest on the cardio system, but oh well. Overall, this was a good workout. My hammies are already feeling sore.
Workout Rating: 8
Recovery Rating: 8
Tuesday, November 11, 2008
I had a good upperbody session today. My bench is starting to feel a little more natural like it use to. Not benching very frequently for a while there seemed to make my form feel pretty awkward.
Bench
[ul]
[li]135x4
[/li][li]145x2
[/li][li]155x1
[/li][li]165x3 PR +5
[/li][li]155x3
[/li][li]145x4
[/li][li]135x6
[/li][/ul]
DB Bench
[ul]
[li]2x20,17 (35)
[/li][/ul]
DB Rows/Seated Cleans
[ul]
[li]3x12 (45). 3x8 (15)
[/li][/ul]
DB Shrugs/Barbell Curls
[ul]
[li]3x12 (55)/3x10 (50)
[/li][/ul]
Conditioning
[ul]
[li]1 Minute of High Pulls
[/li][li]A few Snatches and Cleans
[/li][/ul]
My arms were dead so I didn’t really get much conditioning. I upped my 3RM on bench from last time. Like I mentioned earlier, my form is starting to feel much better. Most of my auxillary lifts went up too. All things are looking up.
Workout Rating: 9
Recovery Rating:6
I stayed up pretty late working on a speech I had to make this afternoon in one of my classes so I only got like 6 hours of sleep. I was also stressing about this speech all day and most of yesterday, so my recovery was probably pretty bad.
Wednesday, November 12, 2008
Today was a good day. Classwise everything was relaxed and the workout was a good one. Also got about an hour nap in earlier.
Box Jumps
[ul]
[li]3x10 (Two-Legged)
[/li][li]1x8 (Single-Legged)
[/li][/ul]
Trap Bar DLs
[ul]
[li]1x12 (135)
[/li][li]1x12 (155)
[/li][li]1x12 (165)
[/li][li]1x12 (175)
[/li][/ul]
Full Squats
[ul]
[li]3x10 (135)
[/li][/ul]
Conditioning (5 Min)
[ul]
[li]Box Jumps x15
[/li][li]One-Arm DB C&J x6 (Each Arm, 30)
[/li][/ul]
Herschel Walkers
[ul]
[li]4x20
[/li][/ul]
Like I said this was a good workout. Upped the weights on the DLs and upped the reps in the squats and Herschels. The conditioning was crazy tough, but it was pretty grueling. I got 5 rounds in in the 5 minutes.
Workout Rating: 10
Recovery Rating: 8
Thursday, November 13, 2008
Today I felt pretty good. A little tired, but not too bad. I went out and played some Ultimate Frisbee with some friends for about an hour, maybe an hour and a half. My team picked up the W 
Tomorrow is an Upper Rep day.
Friday, November 17, 2008
Today was a good workout, but the gym closed as I was finishing lifting so I didn’t get any conditioning.
Bench
[ul]
[li]3x27, 10, 11 (105)
[/li][/ul]
Pullups/Seated Cleans
[ul]
[li]3x8,8,6 (BW)/ 3x14 (10)
[/li][/ul]
DB Front/Later Raises
[ul]
[li]2x12 (10)
[/li][li]2x10 (10)
[/li][/ul]
DB Shrugs/Curls
[ul]
[li]3x15 (50)/3x10 (20)
[/li][/ul]
Barbell Holds
[ul]
[li]2x25 Sec. (185)
[/li][li]1x15 Sec. (185)
[/li][li]1x10 Sec. (135)
[/li][/ul]
Pretty goood workout. I didn’t get any conditioning unfortunately.
Workout Rating: 9
Recovery Rating 8
Sunday, November 16, 2008
Today was a pretty good day. I stood in line for a couple of hours in order to get a front row ticket to the first ever basketball game in my university’s new arena. This gave me some lowerback aches, but nothing limiting.
Plyos
[ul]
[li]30 Contacts
[/li][/ul]
Squats
[ul]
[li]Worked up to 210x3- 5 lbs PR
[/li][/ul]
Bulgarian Split Squats
[ul]
[li]3x10 (30)
[/li][/ul]
RDLs
[ul]
[li]3x8 (135)
[/li][/ul]
Conditioning
5 Minutes of:
[ul]
[li]15 Box Jumps
[/li][li]6 DB Swings (35)
[/li][li]6 DB C&J (per arm, 35)
[/li][/ul]
3 Rounds
Everything went well. Good squat PR.
Workout Rating: 10
Recovery Rating: 10
Tuesday, November 18, 2008
I was pretty burned after today’s workout. It went well, but I felt a little flat.
Bench
[ul]
[li]135x2
[/li][li]145x1
[/li][li]155x1
[/li][li]170x3- PR 3RM
[/li][li]155x2
[/li][li]135x3
[/li][/ul]
DB Bench
[ul]
[li]2x20 (35)
[/li][/ul]
DB Rows/Seated DB Cleans
[ul]
[li]3x12 (50)/3x10 (15)
[/li][/ul]
DB Shrugs/Curls
[ul]
[li]3x15 (55)/3x12 (45)
[/li][/ul]
Pullups
Not a bad workout, just felt a little off. Nice bench PR though. Slowly upping things up. My arms were dead when I got to the pullups so I ddin’t do many.
Workout Rating: 9
Recovery Rating: 8
Wednesday, November 19, 2008
The workout today was alright. I had to wait about 5-10 minutes between the deads and squats cuz the gym only has 1 squat rack.
Trap Bar DLs
[ul]
[li]1x12 (155)
[/li][li]1x12 (165)
[/li][li]1x12 (175)
[/li][li]1x12 (185)
[/li][/ul]
Full Squats
[ul]
[li]3x12 (135)
[/li][/ul]
[b]Conditioning
16-12-8 of[/b]
[ul]
[li]Thrusters (25 db’s)
[/li][li]Burpees
[/li][/ul]
Kinda tough. The conditioning especially. The circuit took about 6 minutes to complete. The squats and deads went well.
Workout Rating: 8
Recovery Rating: 8
I took off because the wait and then i didn’t do as well on the conditioning as I would have liked.