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PeteO
06-02-2005, 02:04 PM
Ok, here we go. Just getting back into this. Never thought I would stop, but I did and now I'm back and here to stay.
30 years young
5'9"
177 lbs
Diet=crap

Workout (again just a begining)
3 day split with some supersets

Day 1
Squats 20 reppers 1 set
Deadlift 2 sets (adding a couple more) around 3-6 reps
Calf raises 2 sets after each set of deads with deadlift weight

Day 2
Incline DB press 8-10
Pull ups to failure
Incline DB press 8-10
Pull ups to failure

Flat DB flys 8-10
Single arm DB rows 8-10
Flat DB flys 8-10
Single are DB rows 8-10

Day 3
DB Shoulder press 8-10
Side Lateral raises 8-10
DB Shoulder press 8-10
Front Lateral raises 8-10

DB Curls 8-10
Overhead DB tri x 8-10
Hammer Curls 8-10
Overhead DB tri x 8-10

PeteO
06-02-2005, 02:15 PM
Day 1 was Monday, May 30 2005
Squats: 135x20
Deadlifts: 135x5 135x5
Calf raise: 135x10 135x5

Next w/o I will go up in weight on the squat to 145x20
and deadlifts will look like this
135x5 (warm-up) then 185 x 3-6 reps (2 sets)

Day 2 was Wed. June 1 2005
Incline DB press 35x12
Pull ups to failure 5
Incline DB press 35x10
Pull ups to failure 3

Flat DB flys 35x11
Single arm DB rows 35x13
Flat DB flys 35x9
Single arm DB rows 35x12

My pull-ups = the suck. Pull-ups>Me

Gonna go ahead and move up in weight on every thing next w/o. I'll move up to 40 lb. DB's

PeteO
06-03-2005, 10:52 AM
Well today will be quite a workout, I have 3000 lbs of bricks I have to hand carry from my drive way to the back yard. Using a board I can carry 20-25 bricks at a time, that is about 100 lbs each trip. Then till up my yard where the brick will be set. Build the deck frame, level it, add drain gravel, 1 ton of sand and set the bricks. I have 750red and 50 gray bricks.
Should be fun

PeteO
06-04-2005, 01:49 AM
Well didnt even get to the bricks, Took me all day to till up the area and build the framing and get it level and take a nap. Oh well still got Saturday...

PeteO
06-06-2005, 11:02 AM
WOW, What a workout. Took me all weekend and then some. I decided to use the wheelbarrow to haul the bricks. I didnt want to at first cause that would mean I had to wheel it over a freshly seeded lawn. But screw it.
3000 lbs of bricks, 2000 lbs of sand + (approx) 100 ft trips = great workout. Throw in there all the shoveling and lifting and squating, that was a full body workout. I do a lot of home improvement work, but that was a lot.
So I'm putting off the leg workout today. Maybe tomorrow.

PeteO
06-08-2005, 11:14 AM
Decided to skip leg workout this week, figured I got a good one in all weekend.
Today was chest and back with supersets

Wednesday June 8, 2005
Incline DB press 40x 11
Pull ups to failure 6
Incline DB press 40x10
Pull ups to failure 4

Flat DB flys 40x10
Single arm DB rows 40x12
Flat DB flys 40x9
Single are DB rows 40x12

I went up a rep on both sets of pullups from last week, that's good. Progression.
Next week I'll stick with the 40 lb DB's for the chest exersices. After I reach 50's for the incline I'll start doing drop sets. Like 50 for the first set and 40-45 for the second set, same with the flys.
I will move up to 50 lb DB's for the single arm DB rows. I got to 12 reps on both sets with 40's. I could have kept going but if I can reach 12 I just go ahead and stop and know to increase weight the next workout.
Navy PRT is coming up, I need to start running on days I'm not lifting. It's july 1st. Procrastenate much? Not me!

PeteO
06-08-2005, 11:16 AM
Oh I also skipped the shoulders and arm workout last week cause of this weekend with all the shoveling and wheelbarrowing (is that a word?) my arms and shoulders were toast.

PeteO
06-10-2005, 10:22 AM
Thursday used the wife's Elliptical, it's quite the cardio workout. 15 mins. No other details noted, next time I'll log everything.
Today's w/o was shoulders and arms. And this is were an accurate training log is essential. I didnt do shoulders and arms last week cause of all the manual labor I was doing and the week before that, I didnt log the workout so I didnt remeber what weight to use. So it was like starting fresh. This is how it went.

Friday June 10, 2005
DB Shoulder press 25x12
Front Lateral raises 10x12
DB Shoulder press 25x12
Side Lateral raises 10x12

DB Curls 25x12
Overhead DB tri x 40x12
Hammer Curls 25x12
Overhead DB tri x 40x10

Wasn't to bad, I know now I need to go up in weight.
Next weeks plan

DB Shoulder press 35x8-10
Front Lateral raises 15x8-10
DB Shoulder press 35x8-10
Side Lateral raises 15x8-10

DB Curls 30x8-10
Overhead DB tri x 45x8-10
Hammer Curls 30x8-10
Overhead DB tri x 40x8-10

MM
06-10-2005, 10:27 AM
Why such high reps and single sets?

Good luck.

PeteO
06-10-2005, 02:25 PM
Why such high reps and single sets?

Good luck.
I'm not doing single sets. There are two sets, just supersets. Ok maybe like on the front/side raises and the db curls/hammer curls, But those are close to the same exersice kinda.
And the squats, but that doesn't count as a single set really.
The high reps are cause the weight is too lite cause I'm just getting back into lifting and not sure what I can do.

PeteO
06-11-2005, 09:26 AM
After reading the article by Lyle that was posted recently, I've decided to take a new look at my workout sked.
I will no longer have a 3 day a week set routine. I will listen to my body and when it is ready I will do that particular routine.
My goal instead of once a week per muscle group will be every 5th day
like this
Sunday Legs
Monday Chest/Back
Wednesday Shoulders/Arms
Friday Legs
Saturday Chest/Back
Monday Shoulders/Arms
Wednesday Legs
Thursday Chest/Back
I will take longer inbetween sometimes if needed, keep routine smart as to not overtrain or overlap muscle groups as best I can.
We'll see how it goes.

PeteO
06-12-2005, 04:03 PM
Ok, it's going to be interesting trying to workout here for a little while. My command is starting 12 on 12 off until we get enough "up" aircraft. So I work nights 1800 to 0600 = crap. Then in July we are going on a Boat det and working out on the ship sucks. I'll do the best I can. Dont know yet if I'll workout in the morning after work or in the afternoon before work. I'll see how I feel after work.
But today's workout
Sunday June 12 2005
Squats: 145x20
Deadlifts: 135x5, 135x5 185x5 205x3

I think I am limiting my self as to what I can do, but I think I'll continue to play it safe and work up gradually.
I'll go up 5 lbs on squats next w/o.
And 5 lbs on the work sets of the deads. Seeing as I have gone working legs every 5 days or so, I wonder if I should do deads every time or every other. I guess I'll see how I feel.
I'm also wondering if 20 reps squats are enough for a leg workout, cause that's all I do. I dont have any other equipment, I may add lunges in there.
Maybe I'll alternate SLDL and reg Deads. Hmmmm...

PeteO
06-12-2005, 04:06 PM
Past lifts.
I was looking at my old log I kept on my computer
Squat 250x20
Deads 350x2
Flat Bench 90 Lb. (DB'S) 6x

PeteO
06-13-2005, 05:06 PM
Today, Got off of ASDO watch at 0800 that's being relieved a 1/2 hour late, I was so pissed off. Anyone in the military knows one of the worst things is being relieved late.
Anyway Went to sleep at 0900, got up 1530, workout was good, have to go to work in a few minutes, this sucks.

Monday June 13
Incline DB press 45x11
Pull ups to failure 7
Incline DB press 45x9
Pull ups to failure 5 1/2

Flat DB flys 45x11
Single arm DB rows 45x12
Flat DB flys 45x8
Single are DB rows 45x10