View Full Version : A new level -- Powerlifting Log

andhen2003

05-09-2011, 01:42 PM

Hi all. I was looking for a place to post my journal. Saw Big Tone posting here so figured my presence couldn't make it any worse. :evillaugh:

I'm a 42 year old powerlifter. I started about 4-5 years ago and have competed a couple of times, though it has been about a year and a half because of work and an injury (I detached my right medial bicep head in August last year, and had it surgically reattached). I'm looking to compete over the summer again this year.

I weigh about 185 lbs, give or take 5 lbs each day. Look forward to posting here.

Andrew

andhen2003

05-09-2011, 01:46 PM

5/8/11

Quick workout

Conv Deadlift 135# x 5, 225# x 3, 315# x 2, 365# x 1, 405# x 1, 435# x 1, 435# x 1 (I tweaked my back on this one so I stopped)

45 degree hyper: BW x 12 x 3 sets

Lat pulldowns: ??? x 10 x 3

Hammer curls: 25#s x 12 x 3 sets

40 minutes cardio

andhen2003

05-09-2011, 01:57 PM

main set highlights from last few workouts

5/6/11: Light workout at home, no spot

Bench (paused): 215# x 6 x 3 sets

5/4/11:

Squat (belt): 135# x 5, 215# x 3, 315# x 2, 365# x 1, 405# x 3

GM 185# x 10 x 3 sets

45 degree hyper, holding #35 behind head x 10 x 3 sets

Leg raises BW x 10 x 3 sets

30 minutes cardio

andhen2003

05-10-2011, 07:19 PM

5/10

50 minutes cardio (back is still tweaked, hope to squat tomorrow tho)

andhen2003

05-11-2011, 06:52 PM

5/11/11

had to rush & back still slightly tweaked but almost better

// Box squats (2 second pause on box): 135# x 6; 225# x 4; 315# x 1; 345# x 5 x 2 sets

Light Straight-Leg GM's: 135# x 15 x 3 sets

Hip adduction: 200# x 20 x 3 circuit with

3 sets standing cable abs and 3 sets seated calf raises

25 minutes of cardio

andhen2003

05-14-2011, 10:38 AM

5/13: 1/2 hour cardio

5/14:

Bench press 135# x 5; 185# x 3; 245# x 5; 245# x 4 (spotter helped me on each of the last reps when he shouldn't have but I'm pretty pleased, since my bench stinks)

Paused 185# x 5 x 3 sets

Dumbell shoulder flyes 25#s x 10 x 2 sets 20#s x 10

Face pulls 150# x 10; 170# x 10; 190# x 10

Tricep rope presses

30 minutes cardio

andhen2003

05-15-2011, 01:41 PM

5/15

Deads 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 x 2 sets

Shrugs 315# x 10 x 3

Cable rows 150# x 5; 170# x 5; 190# x 5 (too easy)

Standing cable abs - 3 sets

reverse grip curls 70# x 10 x 2

22 minutes light cardio

andhen2003

05-17-2011, 09:41 PM

5/17

Squats 135# x 5; 225# x 3; 315# x 2; 345# x 1; 385# x 5 x 2 sets

45 degree hypers: holding 45# x 10 x 3 sets

Hip Adbuct: 200# x 30; 200# x 25

Crunches holding 25# x 10 x 3 sets

30 minutes cardio

andhen2003

05-20-2011, 08:47 PM

5/20/11

Bench press

135# x 6; 135# x 3; 165# x 3; 205# x 10 x 2 sets

with 2 sec pause: 185# x 5 x 3 sets

flyes 20#s x 12 x 3 sets

face pulls: 150# x 10; 170# x 10; 190# x 10

3 sets tricep rope press

40 minutes cardio

andhen2003

05-22-2011, 12:43 PM

5/22/11

Deads 135# x 5; 135# x 3; 225# x 3; 315# x 2; 405# x 1; 435# x 3; 435# x 1 (my back felt tweaked again on this one, so i called it here)

BOR from the floor: 185# x 10 x 2 sets; 135# x 10 (regular)

Pull throughs - 3 sets

Lat press downs - 3 sets

Hammer curls - 25#s x 10 x 3 sets

20 minutes cardio

andhen2003

05-28-2011, 03:17 PM

5/28/11

// box squats 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 (pr!); 365# x 3 <-- all reps w 2 sec pause on the box

lunges (i suck at these and have no balance, need to do them more) -- 3 sets

SCA - 2 sets

Hip abduct 3 sets 210# x 30, x 25, x 20

calf raises

30 minutes cardio

bw = 185

andhen2003

05-30-2011, 11:55 AM

5/30

GETTING OLD SUCKS!!

bench 135# x 5, 135# x 3, 195# x 3, 250# x 4 (i wanted five, sucks), 250# x 3 - back started cramping up

standing overhead press 115# x 5; 125# x 5; 135# x 5 - back felt ok

neutral grip dumbell press 65#s x 10, started getting up and WHAMMO, my back completely went out. I couldn't even pick the weights back up.

1/2 hour on the elliptical loosened it up a little, but this was the worst pain i've ever felt in my back. Both my hips had pain that radiated down my legs.

Feels ok now but that was scary. I'm going to dial it back for a week or two and get into the chiro. Time for some ice and ibupropfen.

andhen2003

06-01-2011, 01:31 PM

well, i herniated a disc boys and girls. yesterday was the most pain i have ever experienced in my life, but i went to an exceptional sports med doctor who has me back at work today and says i will be able to powerlift again. just maybe...i'll switch back to sumo...

andhen2003

06-05-2011, 12:37 PM

6/5

rehab! actually my back is feeling great, but i will take my time getting back on the wagon.

40 minutes cardio

45 degree hypers BWx15x3

Leg raises BWx10x3

andhen2003

06-11-2011, 10:21 AM

first weightlifting workout since the slipped disc.

bench paused 135# x 10 x 3

flyes 20#s x 10 x 3

face pulls 100, 120, 130# x 10

tricep rope press

30 minutes cardio

no agonizing pain, me happy

andhen2003

07-05-2011, 12:58 PM

i left out a few workouts, but gradually working back into it.

7/4/11

Bench: 135# x 5; 185# x 3; 215# x 10; 215# x 8; long pause: 185# x 5 x 3 sets

Shoulder flyes 35s# x 8; 25#s x 10 x 2

Face pulls & rope triceps

30 min cardio

andhen2003

07-10-2011, 08:29 AM

7/9

squats 225# x 10 x 3 ... back felt great

GM 135# x 12 x 3

hanging leg raises BW x 10 x 3

30 minutes cardio

7/7

sumo DL 225# x 10 x 3

andhen2003

07-10-2011, 05:41 PM

7/10

bench

135# x 5; 185# x 3; 235# x 8; 235# x 7; with 2 second pause: 185# x 5 x 3

incline 135# x 8 x 3

shoulder flyes 25#s x 10; 20# x 10 x 2

face pulls 140# x 10; 160# x 10; 170# x 10

superset wih tricep press 3 sets

30 minutes cardio

weak, but back feels good

andhen2003

07-14-2011, 08:13 AM

7/13

sumo dl 315# x 5 x 3

shrugs 315# x 10 x 3

lat pulldowns ?? x 10 x 3

45 degree hyper holding 35# x 10 x 3

dumbell curls 35#s x10; 35# x 5 + 25# x 5; 25# x 10

30 minutes light cardio

andhen2003

07-17-2011, 12:39 PM

7/17

jersey shore golds gym workout

horrible squat rack squats: 315# x 5 x 3 (back feels fully healed)

GMs 185# x 10 x 3

hanging leg raises BW x 10 x 3

30 min cardio

andhen2003

07-24-2011, 06:16 PM

7/23 45 min cardio - bike

7/24 - felt crappy

bench 135 x 6; 135# x 3; 205# x 3; 240# x 5; 240# x 3 (ugh)

paused 185# x 5 x 3

incline 135# x 10 x 2

front raises 20#s x 10 x 3

dips BW x 10 x 3

30 min cardio

andhen2003

07-27-2011, 07:41 PM

7/26 45 min cardio

7/27

sumo DL 225# x 3; 315# x 3; 365# x 5 x 2 (pretty wobbly but i havent done much sumo in ages. i'll get used to it again)

shrugs 315# x 10 x 3

BOR 135# x 10 x 3

SLDL 135# x 12 x 2

preacher curlz 3 sets of ?

30 minutes cardio

andhen2003

07-30-2011, 01:46 PM

7/30

squats: 135# x 5; 225# x 5; 315# x 3; 365# x5 x 2; 225# x 10 x 2 (with some paused reps)

lunges: holding 20#s x 10 x 3 superset with standing cable abs 100# x 10 x 3

30 minutes cardio

andhen2003

07-31-2011, 02:40 PM

7/31

light bench day

bench 135# x5; 135# x 3; with long pause: 185# x 10, 185# x 8; no pause: 185#x8 weak

SOHP 115# x 8; 95# x 8; 95# x9

shoulder flyes 20#sx10x3

rear delt dumbells 20#sx10x2

tricep press 3 sets

30 minutes cardio

andhen2003

08-04-2011, 07:43 PM

8/4

Sumo DL 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 1; 385# x 1; 405# x 1 x 4

Shrugs 315# x 10 x 3 sets

BOR 135# x 10 x 3

Preacher curlzzzzz

30 minutes cardio

andhen2003

08-13-2011, 10:52 AM

8/9

box squats 315# x 5 x 3; lunges (BW+50#) x 10 x 3; ab work

8/13

my bench has sucked lately

135# x 5; 205# x 2; 250# x 3; 245# x 3 (got help on the last one)...weak

with long pause: 205# x 5; 205# x 3 x 2

incline bench 145# x 10; 135# x 8; 115# x 8

face pulls 150# x 10; 180# x 10 x 2

dips BWx10 x 3

30 minutes cardio

decided I am going to compete on December 10 in Edison, APA. Definitely need to get my bench working. WIll set up routine for the next few months.

andhen2003

08-15-2011, 06:40 PM

8/15

Coan/Philipi Week #1

sumo 135# x 5; 225# x 3; 315# x 2; 360# x 1 x 2

speed pulls 290# x 3 x 8

assistance work circuit:

BOR 135# x 8 x 3

hip abduction stackx12x3

rev grip pulldowns 150# x 10; 180# x 10 x 2

preacher curls

30 minutes cardio

BW = 188

andhen2003

08-18-2011, 06:56 PM

8/16 30 min caqrdio

8/18

Squats: 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2

Unrack and hold: 405#; 435#; 465#; 495#

GMs 135# x 10 x 3

Leg raises BW x 10 x 3

30 minutes cardio

t gale

08-19-2011, 10:53 AM

Good stuff. How u feeling? any meets planned?

andhen2003

08-21-2011, 12:51 PM

Thanks Tim. I'm shooting for Dec 10 APA. I just started a few Ed Coan routines so we'll see if they help. I'm hoping to come down and train bench or squat with you guys one of these weeks.

8/21/11

Coan Bench routine, week 1

195# x 10 x 2 easy

incline: 150# x 10 easy; 160# x 8 should have been easier (I'm horrible at incline which may be why my bench sucks so badly)

BW dips x 10 x 3

Overhead rope triceps ?? x 10 x 3

30 minutes cardio

andhen2003

08-24-2011, 08:41 PM

coan/philippi week 2

sumo: 135# x 5; 225# x 3; 315# x 1; 385# x 1 x 3

speed sumo pulls: 315# x 3 x 8 sets

circuit:

BOR 145# x 8 x 3

SLDL 195# x 8 x 3

rev grip pulldowns 130# x 8; 150# x 8 x 2

hammer curls 25#s x 10 x 3

20 minutes cardio.

bw = 187

andhen2003

08-27-2011, 10:51 AM

8/27

coan bench week #2

135# x 5; 195# x 10 x 2 easy

incline

160# x 10

160# x 7 ugh, outta gas

circuit 3 sets of 10 each:

face pulls

dips BWx10

overhead rope triceps

30 minutes cardio

stay safe everyone in Irene's path. It's just starting to stir up here.

andhen2003

08-29-2011, 05:32 PM

8/29

30 min cardio

coan/philipi week 3

sumo 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# x 1 x 2 (whoops was supposed to do 410)

speed sumo 335# x 3 x 6 (not very speedy, my hips are shot!!!!!)

circuit:

BOR 155# x 8 x 2; 135# x 8

rev grip pulldowns 160# x 8; 170# x 8 x 2

hip abduct stackx20x3

preacher curls 3 set

andhen2003

08-31-2011, 01:16 PM

8/31

1/2 hour cardio

hammer-time curls 25# x 15; x 12 x 2

andhen2003

09-02-2011, 06:47 PM

9/2

Box squats 345# x 5 x 2

Unrack and hold 495# x 1; 525# x 1; 545# x 2

Standing cable abs 120# x 10; 130# x 10 x 2

Calf silliness

35 minutes cardio

andhen2003

09-04-2011, 12:33 PM

coan bench week #3

bench 135# x 5; 165# x 3; 205# x 8 x 2 very easy

incline bench 165# x 8 x 2 also easy, which means my incline is getting stronger

flyes 20#s x 15 x 2; 20#s x 10

rope triceps 3 sets of 10

40 minutes cardio

felt good and easy

andhen2003

09-08-2011, 03:25 PM

9/7/11

deadlift deload day

sldl 95#x10; sumo sldl 95# x 10, 165# x 10, 205# x 5 x 3

shrugs 205# x 12 x 3

BOR 95# x 15 x 3

dumbell curls 30#s x 8 x 3

1/2 hour cardio

9/8 1/2 hour cardio

andhen2003

09-09-2011, 07:37 PM

9/9

squats: 135# x 5; 225# x 3; 315# x 2; 365# x 1; 395# x 1; 415# x 5 (first was a little wobbly but the rest felt easy. PR); 415# x 2 x 2

straight-leg GMs: 185# x 3

Russian twists: 4 sets of 10. Holy crap these are hard.

standing cable abs: 90# x 15 x 3

25 minutes light cardio

andhen2003

09-11-2011, 10:33 AM

9/11

Owwwwwww. Bicep tendonitis. Couldn't make it through the whole workout today, but I did ok considering.

Coan Bench Week #4

135# x 5; 135# x 3; 185# x 3; 215# x 8; 215# x 7 (lame)

Incline: 175# x 8 (PR); 175# x 5(ugh, arms hurt too much)

30 minutes cardio

andhen2003

09-15-2011, 07:09 PM

9/14 50 min cardio

9/15

coan/philipi week #4

sumo dl 430# x 1 x 2; 360# x 3 x 5 (speed)

power shrugs 315# x 5 x 2

circuit:

BOR 135# x 8

rev grip pulldowns ?? x8 x 3

preacher culrlz ??x8x3

30 min cardio

andhen2003

09-18-2011, 10:58 AM

Sept 18

Coan Bench week #5

bench 225# x 6 x 2 (very easy, was only supposed to be 5 reps)

incline 185# x 5 x 2 (also very easy. i must be getting stronger or something. pr)

circuit:

flyes: 25#s x 12 x 2; 20# x 12

face pulls: ?? x 10 x 3

tricep rope pressdowns #?? x 10 x 3

30 minutes cardio

Brian C

09-18-2011, 08:45 PM

Training looks good. How do you like Coan so far? I see your doing Edison. I was going to, but im doing Iron Sport on Nov 5th instead. Where do you train at?

I feel you on the getting old thing. Im 40, and feel every year of it lol. I train with Tone, and our whole crew is up in age, so we lick each others wounds every week.

andhen2003

09-20-2011, 05:54 PM

I've probably met you before then Brian. The Iron Sport meet is fun. It's the first one I did about five years ago. I did Coan/Philippi once before when I switched to sumo years ago and it helped me a lot. It's not designed for it, but for whatever reason the progression got my body used to sumo and my sumo lift went up about 20-30 lbs. This time I'm hoping to get close to 500. And the bench felt pretty good last time too. I never have done much incline press and I'm starting to think it's why my bench sucks. Hopefully I will get close to 300 this rotation. As you know Coan swears by shoulder work.

9/19: 30 minutes cardio

9/20: 30 minutes cardio

andhen2003

09-22-2011, 06:14 PM

9/22

coan/philipi week 5

Sumo 135# x5; 225# x 3; 315# x 1; 385# x3 x3; 325# x 3 x 3 (speed)

Shrugs 315# x 10 x 2

circuit:

BOR 155# x8 x 3

SLDL 205# x 8 x 3

rev grip pulldowns ?? x 8 x 3

andhen2003

09-25-2011, 01:43 PM

9/25

//box squats 365#x3x3

GMs, straight legs, 225# x10 x 3

russian twists, 3 sets of 10

20 minutes cardio

andhen2003

10-02-2011, 01:05 PM

10/2

coan/philipi week 6

sumo DL 135# x 5; 225# x 3; 315# x 1; 365# x 1; 420# 1 x 2 (these felt difficult, which isnt good!)

speed sumo DL 335# x 3 x 3

shrugs 315# x10 x 3

circuit:

BOR 165# x 8 x 3

rev grip pulldown ?? x 8 x 3

hammer curls 30#s x 8 x 2; 35#s x 8

30 minutes cardio

saw the most idiotic thing in the gym today. guy about my size loads up with bench press with about 600#. Lifts up his legs and then barely lifts the bar up, puts it down, does it again a few more times. rinse and repeat. then incline, loads it up with more than 300#, just lifts it off and does about a 2 inch rep and is almost unable to rerack it. me and another guy run over to help him and he manages to rack it. then decides to do it a few more times. guy in the gym says he comes in and does that in the gym all the time.

Barbaccio

10-02-2011, 01:27 PM

Let me whole heartedly advice you AGAINST doing the 12/10 meet in Edison. It is the worst run, worst judged, worst planned meet in the United States. We will NOT be attending this year after a complete joke of a meet there earlier this year. Save your money and your time and find another meet. APA Edison is complete garbage.

andhen2003

10-04-2011, 06:51 PM

wow that sucks. actually the first meet i did with them a few years ago (i think their first meet) was very poorly judged, and i will take your word for it tone.

coan bench week #6

bench 235# x 5 x 2

incline 190# x 5 x 2

circuit, 3 sets of each:

face pulls x 10

dips BW x 10

overhead rope triceps x 10

30 minutes of cardio

guess i'll find another meet!

andhen2003

10-04-2011, 07:00 PM

welp WNPF is also having a meeting on Dec 10 in NJ. looks like i'll give that one a go instead!

andhen2003

10-07-2011, 08:09 PM

10/7

completely dead today, no energy. kept it short because i was shot.

paused // box squat 385# x 3 x 2 (at least thats a box PR)

circuit: standing cable abs, hip abudction, calf raises, 3 sets of 10 each

30 minutes of cardio

andhen2003

10-09-2011, 11:05 AM

10/9

coan philipi week #7

sumo DL 135# x 5; 225# x 3; 315# x 1; 385# x 1; 430# x 1 x 2; 365# x 3 x 3

felt easy, but it was slow

BOR 135# x 10 x 3

russian twists x 10 x 3

preacher curls x 10 x 3

30 minutes cardio

andhen2003

10-12-2011, 06:18 PM

10/12/11

coan bench week 7

bench 135# x 5; 205# x 3; 245# x 5 x 2 (yay)

incline 200# x 5 (yay, pr); 200# x 4

dips BW x 10 x 3

flyes 25#s x 10 x 3

andhen2003

10-16-2011, 10:54 AM

10/16

squats

135# x 5 x 2; 225# x 3; 315# x 2; 365# x 5 x 3

GMs 185# x 10 x 3

standing cable abs 3 sets of 10

10/17

30 minutes cardio

andhen2003

10-21-2011, 01:20 PM

10/18, 10/20 : 30 min cardio

10/21

coan/philipi week #8

sumo DL 135# x 3; 135# x 3; 225# x 3; 315# x 2; 385# x 1; 455# x 1 (sumo PR, yay!); 455# x miss (oh well, happy about the PR)

speed 335# x 3 x 3

shrugs 315# x 10 x 2

BOR 135# x 10 x 3

preacher curls

didnt have time for the full assistance workout. I felt very tired and crappy today, so while I missed the second, I am happy I got a sumo PR. It was a grind but I got it clean. BW is 185 or so.

andhen2003

10-24-2011, 08:54 AM

10/23/11

Bench 135# x 5; 185# x 3; 245# x 5; 245# x 4

Incline 200# x 5; 200# x 4

circuit: flyes, face pulls, rope triceps

30 minutes cardio

andhen2003

10-28-2011, 12:49 PM

10/27

random deload day

paused squats: 225# x 10 x 3

GMs: 185# x 10 x 2

BOR: 135# x 10 x 3

Russian twists, 3 sets

30 minutes cardio

andhen2003

10-30-2011, 12:17 PM

10/30

Coan bench routine week 8

Bench: 135# x 8; 135# x 3; 205# x 3; 255# x 3 x 2 EASY

Paused incline: 135# x 10 x 3

Circuit, no rest between sets:

Flyes 25# x 10; 20# x 2 x 10

Face pulls 180# x 10; 200# x 10 x 2

Tricep press, 3 sets of 10

30 minutes cardio

andhen2003

11-07-2011, 11:01 AM

coan philipi week 9

sumo DL 465# x fail x 2 ugh. i was set up badly for the first one. i will try again next week.

shrugs 335# x 10 x 2

circuit: BOR, underhand pulldown, hip abduction x 3 sets each

30 min cardio

andhen2003

11-07-2011, 11:02 AM

11/7

squats 365# x 5 x 3

pull throughs, 3 sets

standing cable abs, 3 sets

30 minutes easy cardio

11/9 1/2 hour cardio

11/10 40 minutes cardio

andhen2003

11-12-2011, 11:23 AM

11/12

Coan week 9

Bench 135# x 5; 205# x 3; 265# x 3; 265# x 2 meh

incline 205# x 5; 155# x 5 x 2 (yeah i havent really been following the routine on inclines)

circuit, no rest:

face pulls 190# x 10; 200# x 10 x 2

dips BW x 10 x 3

overhead tricep press ?? x 10 x 3

30 minutes cardio

andhen2003

11-13-2011, 02:04 PM

11/13

sumo DL 135# x 3; 225# x 3; 315# x 1; 405# x 1; 460# x MISS ^$*#&$!! I just barely missed it.

But I think I've been overdoing on DL, so I stopped with the heavy stuff here.

315# x 3 x 2

shrugs 345# x 10 x 2

BOR 185# x 5 x 3

hammer curls 30#s x 10 x 3

30 minutes cardio

andhen2003

11-20-2011, 05:24 PM

11/14, 11/17,11/18 - 30 min cardio

I got sick this week so just stuck with cardio. And did a sort of recovery workout today. Not sure if I'll be ready for Dec 10th, but I'm still thinking about it.

Squat 315# x 5 x 3 (did a few long, paused reps)

GMs 135# x 12 x 3

Russian twists, 3 sets of 10

31 min cardio

andhen2003

11-23-2011, 05:27 PM

11/22 - 1/2 hour cardio

11/23 - thought I would try some openers

Bench 135# x 5; 205# x 3; 255# x 1 paused

Sumo DL 135# x 5; 225# x 3; 315# x 2; 385# x 1 (at this point, one of the Gold's Gym employees came over and gave me shit about using chalk. I am as discreet as can be and the only way he saw is by coming over and looking at the bar.) So, then

435# x miss (I dropped it because my hands weren't chalked, slipped right out), then 435# x 1 (but I lost grip right at the end of the rep, again, chalk issue, grrrr)

30 minutes cardio

andhen2003

11-26-2011, 12:39 PM

11/26

Thought I would try a squat opener today.

squat 135# x 5; 225# x 3; 315# x 1; 365# x 2; 420# x 1...very easy. Felt super light. THat's a good opener I guess.

30 minutes cardio.

andhen2003

12-12-2011, 06:59 PM

Well life's hiccups got in the way of my training and plans to compete on the 10th, so now I'm training for end of February WNPF in NJ.

12/10

sumo DL 315# x 5 x 3

Shrugs 315# x 10 x 3

BOR 185# x 5 x 3

standing cable abs, 3 sets of 10

hammer curls 30#s x 12 x 3

30 minutes cardio

12/11

paused box squat 315# x 5 x 3

GMs 185# x 10 x 3

Russian twists, 3 sets of 10

30 minutes cardio

andhen2003

12-18-2011, 12:32 PM

12/17

bench 205# x10; 205# x 8

standing overhead press 115# x 5 x 3

flyes and tricep press circuit

1/2 hour cardio

12/18

squat 315# x 5 x 3

45 degree hypers holding 45# x 10 x 3

standing cable abs ?? x 10 x 3

1/2 hour cardio

andhen2003

12-26-2011, 11:44 AM

12/26

sumo deads 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2

shrugs 315# x 10 x 2

BOR 135# x 10 x 3

30 minutes cardio

andhen2003

12-29-2011, 10:35 PM

12/28 30 minutes cardio

12/29 basement workout

Bench w doubled minis bar x 5; 95# x 5; 115# x 5; 135# x 5 x 3

SOHP 95# x 10 x 3

flyes 30#s x 10 x 3

rear delt flyes 20#s x 10 x 3

30 minutes cardio

andhen2003

01-02-2012, 02:26 PM

12/30 30 minutes cardio

12/31 30 minutes cardio

1/2/12

box squats, paused 135# x 5; 225# x 5; 315# x 3; 365# x 3 x 2; 365# x 5

circuit:

GMs 205# x 10 x 3

standing cable abs, 3 sets of 10

calf raises, 2 sets of 10, hip abduction 1 set of 10

30 minutes cardio

andhen2003

01-07-2012, 01:41 PM

last few weeks at work have been brutal. not much time to train.

1/7/12

sumo DL 225# x 5; 315# x 5; 365# x 5 x 2

shrugs 315# x 10 x 2

circuit:

BOR 135# x 10 x 3

rev grip pulldowns 120# x 10; 140# x 10 x 2

preacher curls

30 mins cardio (lv9)

scratch BW = 183

1/8/12 30 minutes cardio

andhen2003

01-13-2012, 08:03 PM

1/11/12 30 min cardio

1/13/12

Bench press w/ long pause 135# x 5; 135# x 3; 175# x 3; 205# x 5 x 3

Standing OH press 115# x 5; 125# x 5 x 2

circuit:

flyes 25#s x 10 x 2; 20# x 10

face pulls ?? x 10 x 3

rope tricep presses ?? x 10 x 3

30 min cardio (lv 10)

andhen2003

01-16-2012, 11:19 AM

11/14/12

squats 365x5x3

GM 185 x 10 x 3

other crap

20 min cardio

11/16/12

inside of hip was bothering me, so I skipped the sumo DL

shrugs 315# x 10 x 3

BOR 185# x 5 x 3

SLDL 185#x10x3

hammer curls 25x10; 30#sx10x2

20 min cardio

11/17 30 min cardio

andhen2003

01-19-2012, 06:57 PM

1/19

bench w 3-mississippi pause

215#x5x2

SOHP

135# x 5 x 2; 135# x 3

circuit:

face pulls 200#x10x2; 185# x 10

dips BWx10x3

rope triceps

35 min cardio

1/22 30 min cardio

...welp i've really been slacking on the training because of work. i've decided that even though i'm not ready, i'm going to compete at the end of february with the WNPF. There's a couple of state-level records i can break pretty easily so i'll set that as a little short-term goal to get motivated again...

1/24 30 min cardio

andhen2003

01-28-2012, 05:43 PM

1/28

back at square one!

squats: 225# x 3; 275# x 3; 315# x 3; 365# x 5 x 2

GMs: 185# x10 x 3

standing cable abs - obliques: stack x 10 x 3 each side

quad extensions & hip abduction

30 minutes cardio

andhen2003

01-29-2012, 01:07 PM

1/29/12

bench with 2mississippi pause: 135# x 5; 135# x 3; 185# x 3; 225# x 5; 225# x 4 meh, first set we very easy tho

incline 135# x 5; 155# x 5; 175# x 5

face pulls and triceps

1/31 30 min cardio

andhen2003

02-02-2012, 01:16 PM

2/1 30 min cardio

2/2 Sumo DL 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2

Shrugs 315# x 10 x 3

BOR 185# x 5 x 3

andhen2003

02-04-2012, 11:16 AM

2/3 cardio: 4 hours of pheasant hunting

2/4

Box squats 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 2 (felt overtrained so cut it here)

Leg raises BW x 10 x 3

30 minutes cardio

2/5 light Workout at home

flat back bench 135# x 10; 155# x 10; 175# x 10

shoulder flys 30#s x 10 x 3

front raises 20#s x 10 x 3

band pull aparts

hammer curls 30#s x 10 x 3

30 min cardio

2/7 30 min cardio

andhen2003

02-15-2012, 08:42 PM

pulled a quad last week. getting old sucks. working back into it.

2/13 30 min cardio

2/14 30 min cardio

2/15 sumo deads 135# x 5 x 2; 225# x 3; 275# x 5 x 3

circuit:

SLDL185# x 10 x 3

BOR from the floor 185# x 5 x 3

30 min cardio

andhen2003

02-19-2012, 01:10 PM

2/17 30 min cardio

2/19

Bench press w long pause 135# x 5 x 2; 185# x 2; 205# x 5 x 3

SOHP 105# x 5 x 3

Dips BW x 10 x 3

30 min cardio

2/21 30 min cardioooo

andhen2003

02-22-2012, 08:49 PM

2/22

squat 135# x 5 ; 225# x 5; 315# x 5 x 3

GM 185# x 10 x 3

circuit:

- standing cable abs ?? x 10 x 3

- hip abudct stack x 20 x 3

- quad extensions ?? x 10 x 3

30 mnutes cardio

2/25

50 minutes cardio

andhen2003

02-26-2012, 11:09 AM

2/26

Bench with long pause: 135# x5; 135#x3; 185#x3; 235#x5; 235#x4

SOHP: 125#x5x3

Circuit:

flyes 30#x10; 25#x10; 20#x10

face pulls ??x10x3

overhead rope tricep ??x10x3

30 min cardio

larsen540

02-26-2012, 11:19 AM

Good work here. Hows the quad feeling?

andhen2003

02-26-2012, 01:39 PM

all better thanks.

Barbaccio

02-27-2012, 06:46 AM

Long time no see ya hammer! When you comin' around to train again?

andhen2003

02-28-2012, 08:22 PM

Hi tone. I'd love to stop down - let me know when you guys are training.

9/28 45 min cardio

andhen2003

03-01-2012, 03:33 PM

3/1 quick lunchtime workout

sumo DL 135# x 5; 225# x 3; 315# x 3; 345# x5 x 2

shrugs 315# x 10 x 3

BOR off the floor (there's a name for these, can't remember what they're called): 185# x 10 x 3

andhen2003

03-02-2012, 06:52 PM

3/2 30 min cardio

andhen2003

03-04-2012, 12:47 PM

3/4

Bench regular 135# x 8; 185# x 3; 245# x 5 (easy); 245# x 4

SOHP 135# x 5; 135# x 4; 115# x 5

face pulls and triceps circuit

30 min cardio

3/6 50 minute cardio

3/7 30 min cardio

andhen2003

03-09-2012, 06:50 PM

3/9

this workout felt lousy. i think i was just worn out from work.

squats 135# x 5; 225# x 5; 315# x 2; 365# x 5 x 2

GMs 185# x 10; 205# x 10 x 2

standing cable abs 110# x 10; 120# x 10 x 2

hip abduction stack x 30; x 25; x 20

calf raise silliness

20 min cardio

andhen2003

03-11-2012, 04:04 PM

3/11

light bench day

bench with long pause: 135# x 5; 185# x 10 x 2; 185# x 6

SOHP 135# x 3 (ugh); 115# x 5; 125# x 5; 135# x 4 weak

face pulls and triceps, 3 sets each

russian twists, 3 sets

30 minutes cardio

3/13 30 min cardio

andhen2003

03-17-2012, 02:59 PM

3/15 30 min cardio

3/17

rushed and crappy because the gold's gym chalk nazi was trying to catch me using chalk

sumo 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2

BOR off the floor 185# x 5; 205# x 5 x 2

SLDL 205# x 10 x 2; 205# x 8

hanging leg raises BW x 10 x 3

30 minutes cardio

andhen2003

03-18-2012, 01:52 PM

3/18

bench with loooong pause: 135# x 5; 185# x 5; 225# x 5 x 2 easy

strict standing overhead press 135# x 5 x 3

flyes 20#s x 10 x 3 circuit with

tricep pressdowns 3 sets

30 minutes cardio

3/20 30 min cardio

andhen2003

03-25-2012, 12:52 PM

3/25/12

Squat: 135# x 5; 225# x 3; 315# x 2; 365# x 2; 405# x 5; 405# x 3 (on fourth rep, i felt a serious crunch in my left quad, so I dumped it. I didn't have my left foot turned out properly. Luckily, it doesn't feel like it's too bad)

GM: 205# x 10; 225# x 10; 245# x 10 (pr?)

standing cable abs 3 sets of 12

30 minutes cardio

3/26 30 min cardio

3/28 30 min cardio

still nursing the quad back but it feels pretty good. must have been a strain, not a tear. i may actually get back into static stretching my quads before my workouts

3/30 50 minutes cardio

andhen2003

04-01-2012, 12:45 PM

4/1/12

epic fail on bench today. i'm just not getting into the gym enough.

bench: 135# x 5; 185# x 3; 255# x 3 (spotter helped on third one, but I think I had it); 255# x 2 ugh

standing strict OHP: 135# x 5; 145# x 5 (pr); 145# x 3

circuit:

face pulls, front shoulder raises, tricep press, 3 sets of 10 each

30 mintes cardio

andhen2003

04-04-2012, 04:44 PM

4/4/12

rehabbin'

sumo 135# x 5; 225# x 5; 275# x 5; 315# x 5 x 2 felt fine

SLDL 225# x 10 x 3

BOR off the floor 185# x 5 x 3

30 minutes cardio

andhen2003

04-07-2012, 11:34 AM

4/6 30 min cardio

4/7 still rehabbin

squats 135# x 5; 225# x 5; 275# x 5; 315# x 5 x 2 (leg felt pretty good, a little tweaky at the end)

circuit 3 sets each: standing cable abs, quad extensions, hip abductors

30 minutes cardio

andhen2003

04-08-2012, 11:47 AM

4/8

bench 135# x 5; 185# x 5; 185# x 3; 235# x 6 x 2 (easy)

Standing strict OHP 145# x 5; 145# x 3; 135# x 5

rope overhead tricep 3 sets

20 minutes stairmaster

andhen2003

04-12-2012, 08:08 AM

4/10 30 min cardio

4/11 30 min cardio

andhen2003

04-12-2012, 01:29 PM

4/12

did some static stretching and my leg felt great. everything was very easy today.

Sumo DL 135# x 5; 225# x 5; 315# x 5; 345# x 5; 365# x 5

shrugs 335# x 10; 345# x 10 x 2

BOR off the floor 185# x 5; 205# x 5; 225# x 5 (pr)

ez bar curls

andhen2003

04-15-2012, 01:49 PM

4/13 30 min cardio

4/15

bench 135# x 6, 185# x 3 x 2; 245# x 5 x 2

paused 185# x 5 x 2

SSOHP 135# x 5; 135# x 4; 115# x 5

20 minutes cardio

thecityalive

04-15-2012, 01:54 PM

Nice to see another 185er whose weight fluctuates like mine. nice stuff in here.

andhen2003

04-20-2012, 06:37 PM

4/20

well today has me reevaluating. i was squatting today and my quad went out AGAIN. And only lifting 315# when it happened. I obviously need to let it heal more. I'm thinking of going real light on the squats for a month or so and going back to conventional deadlifting instead of sumo. and work has been so rough i haven't been getting to the gym nearly enough. i feel like i have no plan and no goals. must reset and get humping again.

squats: 135# x 5; 135# x 3; 225# x 5; 315# x 3 (and this is when my quad crunched a little...game over)

good mornings: 205# x 10 x 2; 225# x 10

standing cable abs: 110# x 12; 120# x 12; 130# x 12

single leg extensions and hip abductors 3 sets in circuit

30 min cardio

andhen2003

04-22-2012, 12:51 PM

4/22

bench 135# x 5 x 2; 185# x 3; 225# x 2; 250# x 4; 250# x 3 meh, at least they felt pretty easy

long paused 185# x 5 x 3

circuit: flyes, face pulls, bar tricep press x 3 sets

30 minutes cardio

andhen2003

04-25-2012, 09:16 PM

4/24 30 min cardio

4/25 light workout at home. i havent done conventional DLs in a year or so (tho i do SLDLs on occasion), and i've never done power cleans.

CDL 135 x 5 x 2; 225# x 5 x 4

power cleans 95# x 5; 105# x 5; 115# x 5 easy and fun, i think i will like adding these to the routine. will take it up to 135# next time

BOR 135# x 10 x3

dumbell curls 30#s x 12 x 3

30 mi cardio

andhen2003

04-28-2012, 09:04 PM

4/26 30 min cardio

4/28 30 min cardio

Bako Lifter

04-28-2012, 09:48 PM

Power cleans are the shit. Good luck with the quad.

andhen2003

04-29-2012, 11:59 AM

thanks pal

4/29

squats 135# x 5 x 2; 225# x 5; 275# x 5 x 3 ** threw in a number of paused reps. quad was fine. a little tight, but it didn't hurt.

pull throughs ?? x 10 x 3

circuit:

-- standing cable obliques

-- quad extensions

-- hip abduction

20 minutes on the stair @#!*%

andhen2003

05-02-2012, 06:26 PM

5/2

30 min cardio in a.m.

bench 135# x 5; 185# x 3; 225# x 2; 250# x 5 (finally); 250# x 3

strict standing OHP 145# x 5; 150# x 5 (pr i think); 150# x 2

circuit: flyes, face pulls, rope triceps

andhen2003

05-02-2012, 06:28 PM

PS saw my chiro who does ART and man my leg feels way better, he said there was probably some adhesion between the ITB band and quad muscle. we'll see when i squat next!

andhen2003

05-04-2012, 06:20 PM

5/4

conventional DL 135# x 5 x 2; 225# x 5; 275# x 5; 315# x 5 x 2 ** felt good and easy.

power cleans 115# x 5; 135# x 5; 145# x 5 love them. i assume my form sucks tho

BOR 185# x 5; 195# x 5; 205# x 5

15 minutes on the stair killah

Bako Lifter

05-04-2012, 09:52 PM

Very strong pressing last few days.

andhen2003

05-05-2012, 06:58 PM

thanks. it's okay for me. bench press has always been my weak suit. the overhead pressing seems to be helping my bench press.

andhen2003

05-06-2012, 12:00 PM

5/6

My leg feels all better. I'lll do some heavier squatting next week. My chiropractor rules.

Squats 135# x 5; 225# x 5; 275# x 5; 315# x 5 x 3

GM 135# x 10; 185# x 10 x 2

standing cable abs

30 minutes cardio

andhen2003

05-08-2012, 09:17 PM

5/8

Lil DE work at home

Speed Bench with doubled minis: bar x 15 x 2; 95# x 3; 115# x 3; 135# x 3 x 8

Flyes 30#s x 10 x 3

front raises 45# bar x 10 x 3

30 min cardio

andhen2003

05-12-2012, 11:34 AM

5/10 30 min cardio

5/12

conv DL 135# x 5; 225# x 5; 315# x 3; 345# x 5 x 2 .. back still feels a little funky, so taking it slow

power cleans 135# x 5; 140# x 5; 145# x 5

bent over rows 165# x 5; 175# x 5; 195# x 5

hammer curls 30#s x 10 x 3

30 min cardio

5/13 1 hour bike ride (too nice to be inside)

andhen2003

05-19-2012, 02:13 PM

5/19 (first workout in a week, ugh)

bench 135# x 5 x 2; 185# x 3; 225# x 2; 250# x 5; 250# x 3 (lame)

w/ long pause 185# x 7; 185# x 5

SOHP 135# x 5 x 2

30 min cardio

andhen2003

05-20-2012, 05:32 PM

5/20

squatz 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 2

easy and the leg felt great

45 degree hypers w 35# behind head x 10 x 3

danglin leg raises BW x 10 x 3

quick circuit hip abductors and calf raises

30 min cardio

5/23

45 min of cardio

standing cable abs 3 sets of 10

andhen2003

05-25-2012, 08:15 PM

5/25

conventional DL 135# x 5; 225# x 5; 315# x 3; 385# x 5 x 2

shrugs 335# x 10 x 3

BOR 205# x 5; 185# x 5 x 2

mini circuit: back silliness and hammer curls w 35#s x 10 x 3

45 minutes cardio

andhen2003

05-28-2012, 12:03 PM

5/28

happy memorial day

bench 135# x 5; 185# x 3; 225# x 2; 260# x 3 x 2 lame

SSOHP 135# x 5; 145# x 5 x 2 decent

face pulls and tricep overhead rope, minicircuit 3 sets of 10

45 min cardio (16 min stair, 29 min eliptical, working towards 30 min star eventually. the stair master kicks my butt)

andhen2003

06-02-2012, 05:03 PM

6/2

wasnt feelin it today. june is my hell month and i've barely had time to breathe, let alone lift. i'll probably stick to maintenance level stuff next few weeks and crank it back up again in july.

box squat: 345# x 5 x 3

Good MOrnings: 185# x 5; 225# x 5; 245# x 5; 265# x 5

30 min cardio

andhen2003

06-03-2012, 04:27 PM

6/3

conv DL 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2

shrugs 315# x 10 x 3

circuit:

cable rows

cable standing abs

curls

3 sets each

30 minutes cardio

andhen2003

06-07-2012, 08:29 PM

6/5 35 min cardio

6/6 40 min cardio

andhen2003

06-10-2012, 01:27 PM

still lame this month

6/9

bench w long pause: 185# x 10 x 2

SSOHP: 135# x 5 x 2; 135# x 4

neutral grip dumbell press: 65#s x 10 x 2; 65#s x 7

40 min cardio (17 min stair meister, 23 min eliptical)

6/10 40 min cardio

andhen2003

07-01-2012, 05:13 PM

The last month I've been working 12 hours a day/7 days a week, so not much time for lifting, and none for logging, but that's all over with, so getting back in the saddle:

6/30

squats 225# x 10 x 3

GMs 135# x 15 x 3

standing cable abs

30 min cardio

7/1

- conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 2

- power cleans 135# x 5 x 3

- 30 minutes cardio

andhen2003

07-04-2012, 11:35 AM

7/3 30 min cardio

7/4

Paused bench: 185# x 10 x 2

strict standing OHP: 115# x 5; 135# x 5 x 3

neutral grip dumbell press: 75#s x 10; 75#s x 5 (ugh); 55# x 10

mini circuit: face pulls & rop triceps, 3 sets of 10 each

30 minutes cardio

andhen2003

07-15-2012, 01:28 PM

I've been neglecting my log.

7/14

bench 205# x 10 x 3;

SSOHP 145# x 5; 135# x 5 x 2

circuit front raises, face pulls, rope triceps 3 sets of 10 each

15 min cardio

7/15

conv DL 385# x 5 x 2

shrugs 315# x 10 x 3

BOR 155# x 5; 165# x 5; 175# x 5

15 min stairmaster + 15 min eliptical

andhen2003

07-19-2012, 09:08 AM

7/18

Squats 135# x 5; 225# x 5; 315# x 2; 365# x 5 x 2

russian twists

hip abduction

30 minutes cardio (16 min stairmaster + 14 minutes bike)

andhen2003

07-25-2012, 05:31 PM

7/23 40 min cardio + a bunch of burpees

7/25

bench 135# x 5; 185# x 3 x 2; 225# x 10 (that's actually a PR I think); paused: 225# x 5, 225# x 3; 185# x 5 x 2

rope triceps 3 sets

face pulls stackx10x3

30 minutes cardio (17 min stairmeister + 13 minutes eliptical)

andhen2003

07-27-2012, 02:34 PM

7/26 40 minutes cardio

7/27

conv DL 135# x 5; 225# x 5; 315# x 2; 365# x 2; 405# x 5 x 2

circuit:

neutral grip pullups

stnding cable abs

curls

20 minutes cardio

andhen2003

07-30-2012, 06:21 PM

7/29 30 min cardio

7/30

squat 135# x 5; 225# x 5; 315# x 1; 365# x 1; 385# x 5 x 2

GMs 185# x 10; 205# x 10; 225# x 10

circuit:

hip abduction

leg extensions

calf raises

30 min cardio

andhen2003

08-05-2012, 01:20 PM

8/2, 8/3 30 min cardio x 2

8/5

bench 135# x 5; 185# x 2 x 2; 245# x 6; 245# x 3 (ugh)

w/ long pause 185# x 5 x 3

circuit:

flyes x 10 x 3

skull crushahs x 10 x 3

front raises x 10 x 3

13 min stairmeister + 17 min bike = 30 min of cardio goodness

8/8 40 min cardio

andhen2003

08-12-2012, 10:06 AM

8/10

conv DL 415x5; 415x3

BOR 155x10x3

ez bar curls

8/11

30 min cardio

andhen2003

08-12-2012, 12:22 PM

8/12

paused box squats: 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2

circuit:

45 degree hypers holding 35# x 10 x 3

cable abs 3 sets of 10

hip abduction stack x 15 x 3

30 minutes cardio

andhen2003

08-18-2012, 12:08 PM

8/16

bench 250# x 5 x 2

paused bench 185# x 5 x 3

face pulls

triceps

20 minutes stair master

8/18

45 minutes bike, 15 min gpp

8/19

conv DL 365# x 5 x 3

shrugs 315# x 10 x 3

BOR 185# x 5; 205# x 5; 215# x 5

reverse barbell curls

8/20 30 min cardio

8/22 40 min cardio

andhen2003

08-23-2012, 01:23 PM

8/23 quick lunch time workout

paused box squats: 135# x 5; 225# x 5; 315# x 2; 345# x 1; 385# x 5 x 2 (I think that may be a box PR, which I'll take because I felt like ass)

leg raises: BW x 10 x 3

andhen2003

08-26-2012, 12:10 PM

8/25 40 min cardio

8/26

paused bench: 135# x 5; 185# x 2; 195 # x 10 x 2

SSOHP 115# x 5; 125# x 5; 135# x 5

circuit: face pulls stackx10x3 + tricep press ??x10x3

30 min cardio

8/27 30 minutes cardio

andhen2003

08-29-2012, 02:41 PM

8/29

conventional deads: 135# x 5; 225# x 3; 315# x 1; 385# x 1; 425# x 5 x 2 happy, I am

shrugs: 315# x 10; 335# x 10; 345# x 10

military pull ups

hammer-time curls

8/31 45 minutes cardio

andhen2003

09-02-2012, 11:48 AM

9/2

my lower back felt tweaked today, so I took a pass at going for a PR squat, which was my goal. After lifting I wish I had gone for it, because my back felt fine after I put the belt on.

squat: 135# x 5; 225# x 5; 315# x 3; 365# x 1; 390# x 5 x 2

standing cable abs 3 sets of 10

circuit:

leg extensions

hamstring curls

calf raises

3 sets of 10 each

30 minutes cardio

andhen2003

09-06-2012, 06:23 PM

9/3 30 min cardio

9/5 30 min cardio

9/6

bench 135# x 5; 135# x 3; 185# x 3; 255# x 5 x 2 (nice - these felt very light)

long pause 185# x 5 x 2

circuit:

- 3 sets shoulder flyes

- 3 sets face pulls

- 3 sets tricep rope

30 min cardio

andhen2003

09-09-2012, 05:58 PM

9/9

basement session

DL 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 x 2

BOR 185# x 5 x 3

ez bar curls

25 minutes cardio

andhen2003

09-12-2012, 07:36 PM

9/10 35 min cardio

9/12

bench press 135#x5; 135# x 3; 185# x 3; 245#x1; 260#x4x2 (felt very easy. i had a bad spot so was a little nervous about going for five, but these were easy, paused and clean. 300# is looking possible soon.)

strict SOHP 135# x 3; 145# x2; 150# x 3 x 3 (guess I used up all my old juice on the bench press)

circuit:

face pulls: stack x 10 x 3

OH tricep press: ??x10x3

30 min cardio (15 min stair meister + 15 min elliptical)

9/14 30 minutes cardio

andhen2003

09-16-2012, 11:57 AM

9/16

paused box squats 135# x 5 ; 225# x 5; 315# x 3; 345# x 1; 390# x 5 x 2 (Box PR)

leg raises BW x 10 x 3

45 degree hypers BW x 20 x 2; BW x 15

16 min stairmeister + 14 min bike

andhen2003

09-21-2012, 07:12 PM

9/20 30 min cardio

9/21 quick lunch workout

conv DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 435# x 3 x 2 (meh, I wanted 5)

BOR 185# x 5 x 3

andhen2003

09-23-2012, 04:14 PM

9/23

bench 135#x5; 135# x 3; 185# x 3; 235# x 1; 265# x 3; 265# x 2 (meh)

SSOHP 135# x 5 x 3

dips BWx10x3

30 min cardio

andhen2003

09-29-2012, 03:35 PM

9/29 40 min cardio

andhen2003

10-10-2012, 02:13 PM

10/7 was sick, so took two weeks off. awful.

squat 315# x 5 x 3

GM 185# x 10; 205# x 10; 225# x 10

standing cable abs

30 min cardio

10/9

40 min cardio

andhen2003

10-14-2012, 11:15 AM

10/14

conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 2

shrugs 315# x 10 x 3

BOR 185# x 10; 205# x 5; 215# x 5

reverse curls 3 sets

30 min cardio

andhen2003

10-21-2012, 11:56 AM

been doing pretty redundant workouts because I also just got a new job, so have been dealing with the transition. i hope to start getting serious about my weightlifting again in the coming months.

10/20

at home

bench 135# x 5; 165# x 5; 185# x 10 x 3

SOHP 95# x 10 x 3

skullcrushers

10/21

squat 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2

GM 225# x 10 x 3

10/24 35 min cardio

10/26 40 min cardio

leg raises BW x 10 x 3

30 min cardio

andhen2003

10-28-2012, 03:02 PM

10/28

Stay safe everyone on the east coast!

conv DL 135# x 5; 225# x 5; 315# x 2; 345# x 1; 385# x 5 x 2

shrugs 325# x 10 x 3

BOR 185# x 5; 205# x 10 x 2

standing cable abs & hammer curls superset, 3 sets of 10 each

30 minutes cardio

andhen2003

11-04-2012, 12:53 PM

11/3 40 min cardio

11/4 post-Sandy recovery workout!

bench w long pause: 135# x 5; 135# x 3; 165# x 3; 205# x 5; 215# x 5 x 2

SSOHP: 115# x 5; 135# x 5; 145# x 3

circuit: face pulls (stack x 10 x 3), rope triceps ?? x 10 x 3

30 min cardio

andhen2003

11-23-2012, 05:41 PM

missed a bunch of workouts here. started the new job and just starting to get back into the groove.

11/22

long pause bench 135# x 5; 185# x 5; 225# x 5 x 2

shoulder and tricep work.

andhen2003

11-24-2012, 01:43 PM

11/24

squats 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2

circuit:

standing cable abs (side to side) 3 sets; hip abduction rackx12x3; quad extensions ??x10x3

30 minutes cardio

11/25

30 min cardio

andhen2003

11-28-2012, 02:19 PM

11/27 30 min cardio

11/28

conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 2; 395# x 5 x 2

shrugs 315# x 10 x 3

reverse grip pulldowns ?? x 10 x 3

andhen2003

12-02-2012, 07:08 PM

12/2

bench with long pause 135# x 5; 185# x 3; 235# x 5 x 2

SSOHP 135# x 5; 145# x 3 (ugh); 135# x 5

circuit dips BWx10x3; face pulls 200# x 10 x3; rope triceps ?? x 10 x 3

20 min cardio

12/4

40 min cardio

andhen2003

12-09-2012, 12:01 PM

12/7 30 min cardio

12/8 30 min cardio

12/9

squats 135# x 5; 225# x 5; 315# x 3; 345# x 1; 380# x 5 x 2

GMs 205# x 10 x 3

circuit:

flight o' stairs x 3

leg raises BW x 10 x 3

hip abduction stack x 10 x 3

calf raises ?? x 10 x 3

andhen2003

12-12-2012, 05:16 PM

12/11 32 min cardo

12/12

deficit deadlifts (standing on aerobic step thingie) 135# x 5; 225# x 5; 315# x 3; 345# x 5 x 2

shrugs 315# x 10 x 3

BOR 185# x 5; 205# x 5 x 2

dumbell curls 30#s x 10 x 3

30 min cardio

andhen2003

12-16-2012, 01:00 PM

12/16

bench 135# x 6; 185# x 3; 240# x 5 x 2

SSOHP 135# x 7 (think thats a rep PR); 135# x 4 x 2 (guess i ran out of gas!)

face pulls 200# x 10 x 3

OH tricep rope press ?? x 10 x 3

30 min cardio

andhen2003

12-23-2012, 12:59 PM

12/20 & 12/21: 30 min cardio each

cruddy week i only got one workout in!

12/23

paused box squats 135# x 5; 225# x 5; 315# x 3; 345# x 5; 365# x 5

45 degree hypers: 35# behind head x 10 x 3

cable abs stackx10x3

30 min cardio

andhen2003

12-26-2012, 02:48 PM

12/26

conv DL 135# x 5; 225# x 5; 315# x 3; 365# x 1; 405# x 5 x 2

30 min cardio

andhen2003

12-31-2012, 05:54 PM

12/29 30 min cardio

12/30 30 min cardio

12/31

Speed bench w/ doubled mini bands + 135# x 3 x 9 sets

flat back wide grip paused bench 135# x 10 x 3

mini circuit:

band pull aparts MMx10x3

hammer curls 30#x10x3

andhen2003

01-03-2013, 01:54 PM

1/2/13 40 min cardio

1/3/13 felt like a big wobbly v****a today. squats felt way too heavy. i was going to do sets of 405 but ended up with this. oh well...

squats: 135# x 5; 225# x 5; 315# x 3; 345# x 1; 375# x 5 x 2

GMs: 185# x 10; 205# x 10; 225# x 10

hip abduct: stackx15x3

leg extensions: 185# x 10 x 3

andhen2003

01-06-2013, 02:27 PM

1/4 40 min cardio

1/6

conv DL 135# x 5; 225# x 5; 315# x 2; 385# x 1; 435# x 2 x 2 (ugh...still off i guess)

BOR 185# x 5 x 2; 185# x 8

circuit:

cable rows 185# x 10 x 3

3 flights of stairs

leg raises BW x 10 x 3

hammer curls 25#s x 10 x 3

30 min cardio

andhen2003

01-09-2013, 01:49 PM

1/8 40 minutes cardio

1/9 Week #1 of 10 week Coan Bench Template (goal 300#)

bench 135# x 5; 175# x 3; 195# x 10 x 2

SOHP 115# x 5; 125# x 5 x 2

dips BW x 10 x 3

face pulls 200# x 10 x 3

andhen2003

01-13-2013, 12:20 PM

1/11 40 min cardio

1/12/30 min cardio

1/13

squats 135# x 5; 225# x 5; 315# x 3; 345# x 1; 385# x 5 x 3 (still felt a bit wobbly. I need a squat plan!)

standing cable abs 140#(?) x 10 x 3

hip abduction stack x 20 x 3

stair master 15 min

stretching

andhen2003

01-13-2013, 05:17 PM

decided I'm going to train for the june 9 WNPF meet in Bordentown. That will give me a timeframe so I can set up some training cycles. I think I will compete at 198 since I'm in the upper 180's now, and i hate cutting weight. if anyone else plans to compete in this one let me know!!

andhen2003

01-16-2013, 12:32 PM

1/15 40 min cardio

1/16

Coan/Philippi Week #1 - just the main lifts, I didnt have time for much assistance work today

DL 135# x 5; 225# x 5; 315# x 2; 355# x 2

speed DL 285# x 3 x 8 sets

BOR 185# x 5 x 2; 185# x 10

db curls 25#s x 12 x 3

andhen2003

01-18-2013, 01:34 PM

1/17 30 min cardio

1/18 Week #2 of Coan Bench Template (note the assistance work isn't from the routine, just main bench progression)

135# x 5; 165# x 3; 195# x 10 x 2

SSOHP 145# x 3 x 3 meh.

shoulder flyes 30#s x 10 x 3

tricep presses ?x10x3

andhen2003

01-21-2013, 05:32 PM

1/20 1/2 hour cardo

1/21 Coan/Philipi Week #2

DL 135# x 5; 225# x 3; 315# x 2; 380# x 2

speed DL 310# x 3 x 8 sets

BOR 195# x 5 x 3

EZ bar curls 75# x 10 x 3

abs

andhen2003

01-26-2013, 06:19 PM

1/23 & 24 1/2 hour cardio

1/26 coan bench template week #3

bench 135# x 5; 155# x 3; 185# x 3; 210# x 8 x 2

flat back wide grip 135# x 10 x 3

flyes 30#s x 10 x 3

andhen2003

01-27-2013, 12:03 PM

1/27

Week #1 of ~7 week squat cycle

squat 135# x 5; 225# x 5; 315# x 8 x 3 sets

standing cable abs 3 sets of 10

hip abudctor

calf raises

30 min cardio

Squat cycle is going to look something like this

week 1 3x8 315#

week 2 3x6 335#

week 3 3x6 355#

week 4 4x3 380#

week 5 3x2 405#

week 6 2x2 425#

week 7 2x1 450# (95% of 475 target)

andhen2003

02-01-2013, 08:41 PM

1/28 & 29 & 30 -- 30 min cardio each

2/1 Coan/Philipi week #3

DL 135# x 5; 225# x 3; 315# x 2; 405# x 2

speed DL 335# x 3 x 6 sets (60 sec rest between sets)

BOR 185# x 5 x 3

DB curls

andhen2003

02-03-2013, 01:23 PM

1/3 Coan bench template week #4 (I think I accidentally skipped a week but this was very easy, so not a big deal)

BP 135# x 5; 185# x 5; 220# x 5 x 2 (very easy)

strict standing OHP 135# x 5; 145# x 5; 155# x 5 (that might be a PR)

dips BW x 12 x 3 (need to start doing them weighted)

30 min cardio

andhen2003

02-07-2013, 12:54 PM

2/5 & 2/6 30 min cardio each

2/7 Week #2 of squat cycle

135# x 5; 225# x 5; 275# x 3; 335# x 6 x 3

standing cable abs/obliques

hip abduction stack x 12 x 3

andhen2003

02-10-2013, 01:03 PM

2/8 30 min cardio

2/10 coan philipi week #4

DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 430# x 2 easy

Speed DL 355# x 3 x 5 sets

Shrugs 315# x 10 x 3

Cable Rows 180# x 5 x 3

seated hammer-time curls 30# x 10 x 3

stretching

andhen2003

02-13-2013, 05:52 PM

2/12 40 min cardio

2/13 my 44th birthday!

coan bench week #5

bench 135# x 5l 185# x 5; 230# x 5 x 2 - easy again

SSOHP 145# x 5; 155# x 3 (ugh); 145# x 4

face pulls 200# x 10 x 3 circuit with

cable triceps

andhen2003

02-17-2013, 12:12 PM

2/15 30 min cardi0

2/17 squat cycle week #3

squat 135# x 5; 225# x 5; 315# x 2; 355# x 6 x 3

circuit:

leg extensions ?? x 10 x 3

hip abduction stack x 10 x 3

leg raises BW x 10 x 3

3 flights of stairs

stretches and roller

andhen2003

02-19-2013, 07:38 PM

2/18 and 2/19 30 min cardio each

andhen2003

02-21-2013, 01:37 PM

2/21 Coan/Philipi Week #5

DL 135# x 5; 225# x 5; 315# x 2; 385# x 3 x 3

speed DL 310# x 3 x 3

BOR 225# x 5; 185# x 7 x 2

circuit: weighted situps & hammer curls

andhen2003

02-24-2013, 11:03 AM

2/24 coan bench progression week #6

bench 135# x 5 x 2; 205# x 3; 240# x 5 x 2 -- easy

SSOHP 145# x 5; 150# x 4; 135# x 4 meh

triceps

30 min cardio

andhen2003

02-27-2013, 10:03 AM

2/26 40 min cardio

andhen2003

02-28-2013, 01:18 PM

2/28

squat cycle week #4 - quick lunch workout

squat 135# x 5; 135# x 3; 225# x 3; 315# x 3; 380# x 3 x 4 sets. I felt horrible from the first lift. But I pushed through.

standing cable abs

andhen2003

03-03-2013, 11:16 AM

3/3 Coan/Philipi Week #6

DL 135# x 5; 135# x 3; 225# x 3; 315# x 3; 365# x 2; 405# x 2

Speed DL 335# x 3 x 3

Shrugs 315# x 10 x 3

BOR 185# x 5 x 2; 185# x 8

Standing cable abs

30 minutes cardio

andhen2003

03-10-2013, 11:35 AM

3/10 bench progression week #7

(took it easy since last sunday because my hips are bothering me)

135# x 5; 185# x 5; 225# x 1; 250# x 3 x 2 easy - cruddy spot tho who kept touching the bar. Bodybuilders should know better!

SSOHP 145# x 5; 150# x 4; 150# x 3 lame

face pulls and rope triceps

30 min cardio

andhen2003

03-12-2013, 02:10 PM

3/12 deload

box squats 135# x 5; 225# x 5; 315# x 3; 335# x 5 x 2

standing cable abs and hip abduction

andhen2003

03-17-2013, 10:50 AM

3/16 1/2 hour cardio

3/17 coan/philipi week #7

DL 135# x 5; 225# x 3; 315# x 2; 365# x 1; 430# x 2

speed DL 350# x 3 x 3

BOR 185# x 5 x 3

bicep stuff

leg raises BW x 10 x 3

stretching

20 min cardio

andhen2003

03-22-2013, 01:11 PM

3/21 40 min cardio

3/22 repeat week #3 of squat cycle (my hip was bothering me for last two weeks so I've been taking it easy on squatting. Getting back into the cycle now)

135# x 5; 225# x 5; 315# x 2; 355# x 5 x 3

circuit, 3 sets each:

standing cable abs

leg extensions

hip abduction

stretching

andhen2003

03-25-2013, 10:20 AM

3/24 deload

bench with 2 sec pause: 185# x 10 x 2

strict standing OHP: 135# x 5 x 2; 135# x 4

face pulls

tricep extensions

30 min cardio

andhen2003

03-27-2013, 07:14 PM

3/27

coan/philipi week #8

DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 455# x 2 (2x rep PR, about time! very easy!)

speed DL 315# x 3 x 3

BOR 205# x 5 x 3

crunches

hammer curls 30# x 10 x 3

30 min cardio

stretching

andhen2003

03-29-2013, 03:54 PM

3/28 40 min cardio

3/29 45 min bike ride, since it is finally in the 50's outside!

andhen2003

03-31-2013, 11:47 AM

3/31

bench routine week #8

bench 135x5, 185x3, 230x2, 260x3x2 first set was very easy, could have done 5 I think

ssohp 135x3, 155x3x2

face pulls 200x10x3 in circuit with OH rope triceps ??x12x3

30 min cardio

andhen2003

04-04-2013, 12:56 PM

4/4

repeat week #4 of squat cycle - I was worried about my hip, but it felt great and the sets felt easy, so I think I'm through the worst of that./

135# x 5; 225# x 5; 315# x 3; 350# x 2; 380# x 3 x 4

GMs 195# x 10 x 3

leg raises BW x 10 x 3

andhen2003

04-07-2013, 01:31 PM

4/6 45 min cardio

4/7 coan/philipi week #9

135# x 5; 225# x 3; 315# x 2; 385# x 1; 470# x 1 (another PR and it's not even the last week!)

However I tweaked a glute so didn't do the speed deads

SLDL 135# x 10 x 3 (to get some blood into the glute. pain went away)

cable rows 180# x 5 x 3

DB curls 30# s x 10 x 2

30 min cardio

stretching

andhen2003

04-12-2013, 10:01 AM

4/10 & 4/11 30 min cardio each

andhen2003

04-12-2013, 06:25 PM

4/12

bench routine week #9

135# x 5; 185# x 3; 235# x 1; 270# x 2 x 2 (i'm happy with this because I felt very tired and had a so-so spot, I think it's a PR. I usually just do singles when I get above 260#)

SOHP 145# x 2; 155# x 2; 165# x miss (ugh); 155# x 2 x 2

face pulls 200# x 10 x 3

rope triceps 95# x 10 x 3

30 min cardio

andhen2003

04-18-2013, 09:47 AM

4/14, 15 and 16: 40, 40 and 30 min cardio respectively.

I had to take the week off because of a blood test on Friday. If I don't my doc ends up freaking out because of the amount of creatinine in my blood and thinks I'm in kidney failure. I'm just tired of going through that drama.

andhen2003

04-21-2013, 11:55 AM

4/21 some light squats to get back up to speed

SQ 135# x 5; 225# x 5; 315# x 6 x 3

GM 185# x 10; 205# x 10; 225# x 10

russian twists

stretch/roller

30 min cardio

andhen2003

04-25-2013, 07:05 PM

4/22 & 23 30 min cardio each

4/25

DL 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2

Shrugs 315# x 10 x 3

BOR 185# x 5; 195# x 5; 205# x 5

Standing cable abs & hammer curls circuit

30 min cardio

stretching

andhen2003

04-29-2013, 02:31 PM

4/26 & 28 30 min of cardio each.

4/29 Today was supposed to be bench 280#x2x2 but turned into a lesson on form and setup with Tone, Tim and Jersey Iron crew at Ironsport.

Bench 135# x 5; 185# x 3; 225# x 2; 255# x 1; 280# x 1 (no second rep); 280# x fail

At which point I was shown that my form was way off and I was up on my toes and getting nothing from my legs. So I got some good lessons on setup and,

265# x 1 x 3; 225# x 2 x 2 All felt much easier and sturdier. Hopefully I can get back down to Ironsport once in a while because I feel like I could have easily nailed the 280#x2x2 if I had set up correctly from the start. I haven't lifted with anyone who knows what they're doing in at least a year and a half.

Live and learn!

andhen2003

05-02-2013, 01:02 PM

5/2

squat 135# x 5; 225# x 5; 315# x 3; 365# x 5.

at this point, I thought about my humbling bench experience on monday and said "hey, why don't I try to take some pix so I see how my form is?" Even though the angle was really bad, I was pretty horrified with how high I was cutting my squats. Here is one of them. Bad angle but definitely above parallel:

365# x 5 a little deeper

365# x 2 wider and deeper

365# x 2 better **felt like parallel and picture looks like parallel. Though, again, tough to tell with this angle:

365# x 2 lower yet again. Had to lower the safety bars. I know these were definitely below parallel. I'm really glad I checked my form today. My earlier squats never would have passed muster. Really forced myself to push my knees out and could feel the pull in my groin on this last one.. Unfortunately, my camera had died so I didn't get a snapshot. Next time I will get some video.

oh BTW got weighed at the doc's and BW was 186.

andhen2003

05-05-2013, 12:17 PM

5/4 30 min cardio

5/5

was supposd to try my max today on DL, but I'm golfing tomorrow, and I probably wouldn't have been able to swing a club had I gone for it. So I took it easy instead. But these felt heavy. :-/

135# x 5; 225# x 3; 315# x 2; 380# x 5 x 2

BOR 185# x 5 x 3

circuit:

3x10 lat pulldown thingie

3x10 rev grip BB curls

3x10 leg raises

stretching and roller

andhen2003

05-08-2013, 05:50 PM

5/8

bench. just worked on form to see what I retained from last week. one funny thing was the Gold's benches are shorter, so I couldn't lock my knees on them like I did at Iron Sport. But I did the setup as I was shown and my leg drive was waaay better.

135# x 5; 185# x 3; 245# x 3; 255# x 3 x 2 easy

with long pause 185# x 5 x 2

SSOHP 145# x 3; 135# x 5; 135# x 3

overhead tricep press

20 min cardio

andhen2003

05-18-2013, 05:08 PM

So I had to work in San Diego this week. I was excited to find a gym to work out at. I found it after walking probably five miles in my chucks and started working out and didn't feel right, I called it. That night, I got a fever so bad I was shaking violently. I spent the whole week sick, managed to work the whole time, but was miserable and spent most of my free time in bed. A real shame because San Diego seems like a very cool city and the La Jolla area was pretty incredible too. I'm still a bit off an occasionally running a mild fever, and my guess is I've lost 10 lbs or so. It's going to take a little while to recover from this.

Anyway, I found the meet at which I'm going to compete this year, which is September in Bordentown, NJ through WNPF.

andhen2003

05-21-2013, 06:54 PM

5/21

First time liftting in about two weeks since my bout with sickness. So kept it light at home today to get back up to speed.

DL 135# x 5; 185# x 5; 225# x 5; 275# x 5 x 3

Shrugs 275# x 10 x 3

BOR 135# x 10 x 3

band hip abduction 10 x 3

hammer curls 35#s x 8 x 3

andhen2003

05-23-2013, 01:21 PM

5/23

again, keeping it light. My BW has dropped to 184! Sheesh.

long pause bench: 185# x 5 x 3

SSOHP: 135# x 5 x 3

circuit:

face pull 200# x 10 x 3

rope tricep press 85# x 10 x 3

andhen2003

05-26-2013, 09:55 AM

5/25 35 min cardio

5/26 all light, concentration on form/depth

squat 135# x 5; 225# x 5; 275# x 5 x 3

GM 185# x 10 x 3

circuit:

hip abduction stack x 10 x 3

SCA ? x 10 x 3

calf raises

andhen2003

05-29-2013, 06:33 PM

5/29 randomness

DL 135# x 5; 225# x 3; 315# x 2; 365# x 5 x 2

shrugs 315# x 10 x 3

BOR 185# x 5 x 3

standing cable abs stackx10x3

preacher curls

andhen2003

05-31-2013, 01:23 PM

5/31

more form work. felt nice and tight

bench w/ long pause 135# x 5; 185# x 3; 205# x 5 x 3

strict standing OHP 145# x 3; 145# x 5 x 2

circuit:

face pulls 200# x 10 x 3

rope tricep press ?? x 10 x 3

front shoulder raises: bar x 10 x 3

andhen2003

06-02-2013, 11:07 AM

6/2

form work. focused on getting each rep below parallel.

squat 135# x 5; 225# x 5; 315# x 5 x 3

GMs 205# x 10 x 3

leg raises BW x 10 x 3

30 min cardio

andhen2003

06-09-2013, 12:03 PM

6/9

long pause/form work bench -- felt very easy and dialed in. Form work I've been doing is definitely going to make a difference.

135# x 5; 185# x 5; 225# x 5 x 3

SSOHP 135# x 5 x 3

dips BWx10x3

tricep presses ??x10 x 3

30 min cardio

andhen2003

06-12-2013, 02:40 PM

6/11 40 min cardio

6/12

squats -- focus on sinking them deep

135# x 5; 225# x 5; 315# x 3; 345# x 5 x 2

GMs

205# x 10 x 3

Standing cable abs stack x 10 x 3

andhen2003

06-16-2013, 03:24 PM

6/13 30 min cardio

6/16

DL 135# x 5; 225# x 3; 315# x 3; 385# x 3; 405# x 3 x 3

chinups neutral grip BW x 5 (unassisted); BW x 10 x 2 (assisted)

30 min cardio

andhen2003

06-18-2013, 06:25 PM

6/17 1/2 hour cardio

6/18

bench with long pause

135# x 5; 185# x 3 x 2; 235# x 5; 245# x 4; 235# x 4 Not too bad for long paused. Felt very easy regardless.

SSOHP 135# x 5; 145# x 3; 155# x ummm no; 135# x 3

tricep stuff

andhen2003

06-23-2013, 10:50 AM

6/19 30 min cardio 6/20 30 min cardio

6/23 deep squattin', form work

sq 135# x 5; 225# x 5; 315# x 3; 365# x 5 x 3

circuit:

hip abuduction stackx12x3

hip adduction ??x12x3

quad extensions ??x12x3

30 min cardio

andhen2003

06-26-2013, 03:44 PM

6/25 30 min cardio / ab work (traveling for work)

andhen2003

06-27-2013, 06:39 PM

6/27

at home

SLDL 135# x 5; 225# x 5; 275# x 5 x 3

BOR 135# x 10; 145# x 10; 150# x 10

hammer curls 35#s x 10 x 3

sit ups

andhen2003

06-30-2013, 12:15 PM

6/30

bench 135# x 5; 185# x 3; 225# x 2; 250# x 5 x 2 (easy)

long pause 250# x 3; 185# x 5

dips BW x 10 x 3

shoulder flyes 25#s x 12 x 3

triceps

1/2 hour cardio

andhen2003

07-05-2013, 06:14 PM

7/3 30 min cardio

7/4 40 min cardio

7/5 squats

sq 135# x 5; 225# x 3; 315# x 2; 355# x 1; 390# x 3 x 4

GM 185# x 10; 205# x 10; 215# x 10

standing cable abs ?? x 10 x 3

andhen2003

07-06-2013, 08:56 PM

7/6 30 min crdio

andhen2003

07-07-2013, 03:33 PM

7/7 kept it light today as i'm beat up from my squat workout, and getting ready to hop on a plane.

SLDL 135# x 5; 225# x 5; 275# x 5 x 3

Assisted military chin ups BW-80# x 8 x 3

standing cable abs ?? x 12 x 3

DB curls 25#s x 12 x 3

20 min cardio

stretch and roller

andhen2003

07-14-2013, 01:49 PM

7/14

back from Puerto Rico. I left some of my strength there!

BP 135# x 5; 185# x 3; 225# x 2; 255# x 4 x 2 (meh); paused 185# x 7, 185# x 5 x 2

SSOHP 135# x 5; 135# x 4 x 2 (meh)

skull crushers

30 min cardio

andhen2003

07-18-2013, 01:31 PM

7/16 30 min cardio

7/18 squats

135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2 x 5 (I am trying out lower reps on squats. I'm 44 years old, and have been 'tweaking' my left hip and leg a lot during squats, especially now that I'm really trying to bury them. I've found that I tend to pull or tweak a muscle on my 3rd, 4th or 5th rep, so I'm going to try to stick with doubles for a while as I start going above 400# again.)

circuit:

hip abductor

hip adductor

standing cable ab crunches

stretching and roller

andhen2003

07-19-2013, 06:35 PM

7/19 30 min cardio

andhen2003

07-21-2013, 01:14 PM

7/21

Hadn't deadlifted heavy in a while since I'd been focusing on squat and BP. Tweaked my back today trying to jump back up again too fast. Ugh.

DL 135# x 5; 225# x 3; 315# x 2; 365# x 2; 405# x 2; 425# x 2 <--tweaked it on that one.

Shrugs 315# x 10 x 3

w/ 45 degree hypers BW x 15 x 3

cable rows 180# x 5; 185# x 5; 190# x 5

leg raises BW x 10 x 3

curls 25#s x 12 x 3

30 min cardio

stretching. I really felt my back start going out here. Ice and Ibuprofen time.

andhen2003

07-27-2013, 10:24 AM

7/27

stuck with cardio this past week to give the back a rest

back in action today

bench 135# x 7; 185# x 3; 225# x 3; 260# x 3 x 2

with long pause 195# x 5; 195# x 4 x 2

dips BW x 10 x 3

flyes 20#s x 12 x 2; 25#s x 10

30 minutes cardio

andhen2003

07-29-2013, 09:54 AM

7/29

testing the back out

squat 135# x 5; 225# x 5; 315# x 3; 345# x 2; 365# x 2; 385# x 2; 395# x 2; 395# x 3

felt fine

45 degree hypers holding 25# toh x 10 x 3

circuit:

leg extensions ?? x 10 x 3

hip abudction stack x 12 x 3

leg raises BW x 10 x 3

stretching

7/31 30 min cardio

andhen2003

08-01-2013, 01:40 PM

8/1 Testing the waters with my back. Still not great.

DL 135# x 5; 225# x 3; 275# x 3; 315# x 2; 345# x 2 x 2 <-- stiffened up on this one so I called it.

Shrugs 315# x 10 x 3

BOR 185# x 6 x 3

Standing cable abs ?? x 12 x 3

45 degree hyper BW x 15 x 3

andhen2003

08-04-2013, 10:30 AM

8/3 40 min cardio

8/4 Bench

135# x 5; 135# x 3; 185# x 3; 235# x 1; 255# x 1; 270# x 3 x 2 (pr)

looong pause 205# x 3; 205# x 5; 205# x 3

flyes 25#s x 10 x 2

face pulls stack x 10 x 2

rope tricep presses 80#x 10 x 3

stretching and roller

andhen2003

08-08-2013, 02:16 PM

8/5, 8/6 35 min cardio x 2

andhen2003

08-08-2013, 07:17 PM

8/8

Squats 135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2; 405# x 2 x 3 felt great

45 degree hypers holding 45# x 10 x 3

standing cable abs stack x 10 x 3

30 min cardio

stretching and roller

andhen2003

08-11-2013, 10:54 AM

8/9 30 min cardio

8/11

DL 135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2; 405# x 2 x 4 back felt a little tight but not bad

BOR 185# x 6 x 3

Pull throughs ??# x 10 x 3

rope biceps ?? x 10 x 3

leg raises BW x 12 x 3

stretching

andhen2003

08-14-2013, 04:30 PM

8/13 30 min cardio

8/14 light bench

bench w long pause 185# x 5 x 3

SSOHP 135# x 3; 145# x 3; 155# x 3

dips BW x 10 x 3

front shoulder raises 20#s x 10 x 3

and that is all

andhen2003

08-18-2013, 11:22 AM

8/18

I have my first meet in a number of years coming up in a few weeks, so I wanted to work up to my squat opener.

SQ 135# x 5; 225# x 3; 315# x 2; 385# x 1; 405# x 1; 415# x 2; 425# x 2 So the weight felt easy, but my form was sloppy with the 425#, and i pulled something in my right quad. Goddamn it. I have a theory that I haven't been drinking enough water, only had one glass with breakfast this morning. I may have been a bit dehydrated.

I then did a half hour of cardio and rolled out my leg a lot. It hurt like hell when I was rolling it, but it feels pretty good now. I'm icing it. Hopefully my shit holds together for this meet.

PS for my openers I'm thinking 420# sq, 260# bench, 425# DL. All raw. I'd like to end up squatting in the 475 range if my shit holds up. Same for DL. ON bench I'd be happy with 280.

I also am at about 189-190 lbs bodyweight, so I'm going to cut back the carbs for a couple of weeks and see if I can get down to about 185. Then I'll cut down to 181 through water.

andhen2003

08-20-2013, 07:09 PM

8/20 testing my opener for DL

DL 135# x 5; 225# x 5; 315# x 2; 365# x 1; 405# x 1; 425# x 1 x 3 Everything felt easy and good to go

standing cable abs ?? x 12 x 3

45 degree hypers BW x 15 x 3

30 min cardio

andhen2003

08-25-2013, 07:15 PM

8/24 35 min cardio

8/25 sick today but needed to do my bench opener. It felt easy, and I had the spotters call the press command and rack command. Otherwise, I feel like crap!!

BP 135# x 5; 185# x 3; 225# x 2; 260# x 1 x 3

flyes 25#s x 10 x 3

30 min cardio

BW = 186 (dropped about 5 lbs)

andhen2003

08-27-2013, 08:41 PM

8/27 deload DL

DL 135# x 5 x 2; 225# x 3 x 2; 315# x 2 x 3

andhen2003

08-30-2013, 07:00 PM

8/28 30 min cardio

8/30 deload, made sure i nodded my head before each of these...i've forgotten and lost lifts at meets before because of that!

sq 135# x 5; 225# x 3; 275# x 2; 315# x 2; 365# x 1 x 3

light cable abs x 10 x 3

45 degree hypers BW x 15 x 3

stretch and roller

andhen2003

09-16-2013, 09:27 PM

9/16 - back on the horse after a disastrous weight cut for my meet ended in failure.

@home

DL 135# x 5 x 2; 225# x 5; 275# x 5 x 3

Shrugs 275# x 10 x 3

BOR 135# x 10 x 3

DB curls 35#s x 10; 25#s x 10 x 2

andhen2003

09-20-2013, 08:12 PM

9/18 + 19: 30 min cardio each

9/20 light bench workout at home

long pause BP 135# x 5; 165# x 5; 185# x 5 x 3

SSOHP 95# x 10; 115# x 8 x 2

band pull aparts 3 sets of 10

skull crushers 65# x 10 x 3

BW = 183.5 (still haven't gained any weight back!!)

andhen2003

09-22-2013, 12:23 PM

9.22.13

light squats.

SQ 135# x5; 225# x 5; 275# x 5 x 3

GM 185# x 10 x 3

Standing cable abs 120? x 12 x 3

30 min cardio

stretching

KevinStarke

09-22-2013, 01:04 PM

Some strong stuff going on in here, sorry to hear about the disasterous weight cut I've had a few mishaps with it as well. How did the meet end up going?

andhen2003

09-22-2013, 06:49 PM

thanks Kevin. Not good. I ended up bailing after I could barely get my squat and bench openers up, and I had cut them back from my original openers since I wasn't feeling right.

andhen2003

09-26-2013, 07:38 PM

9/26

light deads

DL 135# x 5; 225# x 5; 315# x 5 x 3

shrugs 315# x 10 x 3

BOR 185# x 6 x 3

preacher curls

30 min cardio

andhen2003

10-01-2013, 03:13 PM

9/30

bench

paused 135# x 5; 185# x 3; 225# x 5 x 3

SSOHP 135# x 5 x 3

rope triceps

30 min cardio

BW = 184.5

andhen2003

10-02-2013, 01:19 PM

10/1 30 min cardio

10/2

SQ 135# x 5; 225# x 5; 315# x 5 x 3

GM 205# x 10 x 3

cable ab twisty thingies 60# x 10 x 3

andhen2003

10-06-2013, 11:51 AM

10/4 1/2 hour cardio

10/6

DL 135# x 5; 225# x 3; 315# x 2; 345# x 5 x 2

Shrugs 315# x 10 x 3

circuit:

standing cable abs 180# x 10 x 3

cable rows 180# x 5 x 3

hammer curls 30# x 10 x 3

20 min cardio

KevinStarke

10-06-2013, 11:56 AM

I'd bail too at that point, once things start going downhill I find it very hard or me at least to come back from it. Hell of a day to have an off day : /

Sessions as of late look great, real strong squats and deads man.

andhen2003

10-18-2013, 06:28 PM

hmmm some posts disappeared. oh well.

DL 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2

Shrugs 315# x 10; 335# x 10; 355# x 10

BOR 185# x 5; 195# x 5; 200# x 5

wood choppers 60# x 10 x 3 per side

30 min cardio

stretching and roller

BW = 185.5

andhen2003

10-23-2013, 10:22 AM

10/22

Bench 135# x 5 x 2; 185# x 3; 235# x 5 x 2

SSOHP 135# x 5 x 2; 135# x 3 oy

dips BW x 10 x 3

tricep presses ?? x 10 x 3

BW = 186.5

andhen2003

10-27-2013, 11:11 AM

10/26

40 min cardio

10/27

SQ 135# x 5; 225# x 5; 315# x 5; 345# x 5; 365# x 5

GM 155# x 12 x 3 (back was feeling stiff so I did this to pump some blood into it)

circuit:

Standing cable abs ?? x 12 x 3

calf raises ?? x 10 x 3

hip abudctors stack x 15 x 3

30 min cardio

stretching and roller

andhen2003

10-30-2013, 03:07 PM

10/29 30 min cardio

10/30

DL 135# x 5; 225# x 5; 315# x 3; 385# x 5 x 2 back tweaked

shrugs 335# x 10; 345# x 10 x 2

BOR 165# x 8 x 3

wood choppers ? x 10 x 3 per side

hammer curls 30#s x 10 x 3

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