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Joe Usher
09-24-2010, 02:39 PM
Hello everyone. I will start a log to track my progress, seek suggestions, advice, etc. Please feel free to post your comments.

I am 44 years old. I lift weights twice a week for about an hour and a half each workout. I am focusing on getting my bench press up to 300 lbs for 5 reps, my squat up to 400 lbs for 5 reps, and my deadlift up to 500 lbs for 5 reps. Right now my deadlift is lagging behind my squat. I do not know why. I weigh 250 lbs with a 44 inch waist. I am stubbornly resistant to performing cardio for general physical fitness. I want to start doing cardio too.

I never played football or any kind of varsity sports. I started lifting weights at age 36. I lift mostly at home in my basement.

Joe Usher
09-24-2010, 02:49 PM
Workout 1:
Squats: 2 sets x 5 reps x 345 lbs, 1 x 3 x 345
Flat Bench: 3 sets x 5 reps x 255 lbs
Prone Row: 3 sets x 6 reps x pin 10 (200 lbs ?)
Romanian Deadlift: 1 set x 10 reps x 225 lbs
Calf Raise: 1 set x 10 reps x 200
Crunch: 1 set x 10 reps x 18 lbs
Reverse curl: 1 x 10 x 20 lbs


Workout 2:
Trap Bar Deadlift: 320lbs x 4, 370 lbs x 5, 2 sets
Standing Shoulder Press: 155 lbs x 5 x 2, 155 x 3 x 1
Supra Bar Curl: 95 x 6 x 3
Close Grip Bench: 210 lbs x 5 x 2
BNS Wrist Roller: 35 lbs x 5 x 2
Side Bends: 50 lbs x 5 x 1, 50 lbs x 10 x 1

Workout 1:
Squat: 1 x 10 x 140, 1 x 6 x 230, 1 x 5 x 280, 1 x 3 x 330, 1 x 5 x 350 x 2, 1 x 3 x 350
Squats felt heavy today. Did not have a lot to eat before this workout.

SLDL: 1 x 10 x 230. On rep number 9 I felt a twinge under my right rib. I should have stopped. Now I got a an ache under my rib. Great.

Bench: 1 x 5 x 140, 1 x 5 x 230, Tried 320 - failed, Tried 300 - failed, 1 x 10 with a pair of 80 lb dumbells.

Chins: 1 x 6 x Gray band, 1 x 6 x Green band, 1 x 6 x Blue band

Grippers

Crunches

Workout 2:
Warmed up for 15 minutes on the elliptical.
Went outside for Presses
OHP: 1 x 5 x 95, 1 x 5 x 135, 1 x 5 x 145, 2 x 5 x 155, 1 x 5 x 160
Curls: 1 x 5 x 70, 1 x 5 x 90, 1 x 5 x 100
Close grip press: 1 x 5 x 185, 1 x 5 x 225, 1 x 5 x 230
Deadlift: 1 x 5 x 135, 1 x 3 x 230
Had to stop. The ab strain was hurting too much. Damn. I studied up on Rippetoe's Deadlift chapter.
Wrist Roller: up and down with 40 pounds
Side Bends: 1 x 10 x 50

Workout 1:
Squats: I did 5 progressive warm up sets then:
3 x 5 x 350
I chose not to do stiff leg deadlifts right after squatting today.
Flat Barbell Bench: 1 warm up then: 1 x 5 x 235, 1 x 3 x 285, 1 x 2 x 300 (PR), 1 x 5 x 250.
Assisted Chins: 1 x 6 x 80, 1 x 6 x 60, 1 x 5 x 40
SLDL: 1 x 10 x 230
Calf Raise: 1 x 13 x 200
Crunch: 1 x 10 x 15
Wrist Curl: 1 x 10 x 25
Reverse Wrist Curl: 1 x 10 x 15

Workout 2:
Warmed up with 20 minutes on the elliptical machine then continued my warmup with abs.
Side bends: 1 x 10 x 55lbs
Deadlift (conventional): 1 x 5 x 135, 1 x 5 x 230, 1 x 5 x 280, 1 x 1 x 330
I still feel soreness in my side. I have really been working on my form as per Rippetoe's DVD. I am not pleased with my deadlift weight. I will bring this weight up!
Standing Press: 1 x 5 x 95, 1 x 5 x 135, 1 x 5 x 155, 3 x 5 x 160. Felt good. 200 is a goal.
Curls: 1 x 5 x 75, 1 x 5 x 95, 2 x 5 x 105
Close grip press: 1 x 5 x 210, 1 x 4 x 240 - good set!
Wrist roller: up and down with 40 pounds. 2 sets of 5.

Workout 1:
I started off with 10 minutes on the elliptical machine. Then I did a lot of warm up sets for the squat.

Squat: 3 x 5 x 355lbs.

This is uncharted territory. I wear a belt and wrap my knees now. I am 44 and I don't want a life changing injury. I'll wrap my knees for all work sets now.

RDL: 1 x 10 x 235 lbs.
I like the romanian version better than the SLDL.

Bench: 1 x 4 x 270, 1 x 3 x 270, 1 x 3 x 270. Feelin' greedy after pressing 300for 2 last week. I will drop 5 pounds next week.

Chins: 1 x 3 x BW, 1 x 6 x green band, 1 x 6 x blue band.
I got the bands from Iron Woody Fitness. Help me get more chins done.

Hanging Knee raise: 1 x 8 x BW. I was out of gas.

Squeezed a few Captains of Crush then called it a night.

The above workouts are for September.

Joe Usher
09-24-2010, 02:55 PM
I use Nitrean, all flavors, Results, sometimes I throw it in the strawberry protein, and ETS. The ETS REALLY makes a difference in severity of soreness.

Joe Usher
09-24-2010, 03:04 PM
Anyone know who this is?

Joe Usher
09-25-2010, 08:44 PM
I warmed up for 30 minutes on the elliptical machine. Drank Results. Had some coffee too.
Deadlift: 1 x 2 x 320, 1 x 2 x 320, 1 x 3 x 320
I am annoyed my deadlift weight is below my squat weight.
Standing Shoulder Press: 3 x 5 x 165
Curls: 1 x 5 x 107
Close Grip Press: 2 x 5 x 240
Wrist roller: 2 sets of 5 reps with 40 lbs
Side Bends: 1 x 10 x 60 lbs

I did this workout as soon as I got out of bed. After the cardio and during the lifting I drank my nitrean shake. Next week I will eat breakfast first to see if I get better results.

Joe Usher
09-28-2010, 08:36 PM
I worked out at the gym at work. I warmed up on the stationary bike for 15 minutes.
Squat: 3 x 5 x 365 - Uncharted territory.
Bench: 2 x 5 x 255
T-Row: 2 x 5 x 120
Dips: BW x 8
Assisted Chins: 1 x 8 x 40lbs
Calf Raises: 1 x 15 x 200lbs
RDL: 1 x 10 x 235

I had a great workout tonight. Squats are really strong. Left hand was acting up made it hard to grip the bar during bench press.

Joe Usher
12-20-2010, 02:29 PM
I printed out the PDF, read it a few times and put it to use this afternoon. This is a perfect routine for me. No complicated formulas, spread sheets, etc. Auto regulation. Brilliant idea. I get the feeling this is something I can stick with for several years. I was psyched when it was cluster time. I got all fired up and pumped out 2 reps x 3.
I am the over 20% bodyfat type so I will clean up my diet first then worry about calorie counting. I really need to do cardio too. I am 44 with a family history of heart disease.
I will try to post a training log. As you can see from this thread I lose interest in posting after a while. I really enjoy reading the forum though. Good information on here.

StLRPh
12-20-2010, 02:44 PM
Good luck with the new routine Joe. You've done a lot of good work in here.

Joe Usher
12-20-2010, 07:21 PM
Good luck with the new routine Joe. You've done a lot of good work in here.

Thanks.

Joe Usher
12-23-2010, 09:14 AM
Last night I did Squats, RDL, dumbbell calf raises, dumbbell curls, and sit ups. I really like the simple approach of auto regulation. I instinctively knew when I was at the 6RM for the workout. Doing the 3 clusters of 2's really had me huffing and puffing. I did not employ the method for calf raises though. No good reason. Feeling the workout this morning. I felt "trained" last night too. Took an ibuprofen before bed.

Joe Usher
12-28-2010, 12:36 PM
Chin ups, band assisted: 6 reps with blue band (Iron Woody Fitness) 2,2,2
Barbell Row: 1 x 6 x 170 - 2,2,2
Seated OHP: 1 x 6 x 130 - 2,2,2
Flat Bench: 1 x 6 x 245 - 2,2,2
Tricep Pushdowns: 1 x 6 x 75, 1 x 6 x 95 - These are legendary elbow wreckers for me. I won't go crazy. Just use them as a finisher.

I like that I get this done, including a 20 minute eliptical warm up, in 90 minutes.

This could be a routine I could live with for a long time.

Joe Usher
12-28-2010, 12:40 PM
Squat: 1 x 6 x 325, 2,2,2
RDL: 1 x 6 x 235, 2,2,2
db Calf raise off block: 1 x 10 x 50, 1 x 10 x 50 - Just doing these for the sake of working the calves.
Curl: 1 x 6 x 100, 2,2,2
Sit ups: 2 x 10 x bw

Still finishing under 90 minutes.

Getting the hang of RDL.