Escaping Weakness (the_harbinger's Lifting Log)

Discussion in 'Training Logs' started by the_harbinger, Jun 16, 2008.

  1. the_harbinger

    the_harbinger Orange Belt

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    WS4SB 3

    6.16.08

    ME Upper day

    Bench Press

    45 x 5 x 2
    95 x 5
    135 x 5
    185 x 3
    225 x 1
    225 x 1
    225 x 1

    The most I've done for a single was 255, which was 1-2 months ago. Right now I'm adding 5 lbs. a week to each of the three singles and, once I can't perform all 3 singles, I will drop down to 2 sets, etc.

    Incline DB Press

    60 x 15
    60 x 15

    DB Rows

    110 x 5
    110 x 5
    110 x 5
    110 x 5

    Face-Pulls

    60 x 10
    60 x 10
    60 x 10
    60 x 10

    Shrugs (Straps)

    275 x 5
    275 x 5
    275 x 5

    BB Curls

    100 x 8
    100 x 8
    100 x 8
     
  2. the_harbinger

    the_harbinger Orange Belt

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    6.17.08

    DE Lower

    Front Squats

    45 x 5
    95 x 3
    135 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 3

    Since my gym is ghey and doesn't have plyo boxes, I decided to use a squatting variation in place of the plymetric one. These are progressing pretty well and I should be able to keeping adding weight for awhile. Biggest challenge by far is keeping the weight on the shoulders.

    DB Bulgarian Split-Squats

    35's x 8
    35's x 8
    35's x 8

    My balance sucks.

    Good Mornings

    120 x 8
    120 x 8
    120 x 8

    DB Ham-Curls

    10 x 10 x 2

    Went way too light on these today to get a feel for them. Meh. I'll be doing them twice a week from now on, so I should be able to get the weight to be challenging before long.

    Zombie Sit-Ups

    20 x 10 x 4

    Need to increase the angle of the bench....too easy.
     
  3. the_harbinger

    the_harbinger Orange Belt

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    6.19.08

    Repetition Upper Body

    Dips

    8 x 5 lb.
    8 x 5 lb.
    8 x 5 lb.
    8 x 5 lb.

    Haven't done these in a long time...and being heavy doesn't make them any easier.

    Chins

    5 x 5 lb.
    5 x 5 lb.
    5 x 5 lb.
    5 x 5 lb.

    Like dips, bodyweight exercises take a serious toll when I miss a week or two. These were way harder than they should of been.

    Reverse Flyes (Machine)

    15 x 70
    15 x 70
    15 x 70

    One-Arm DB Press

    8 x 60
    8 x 60
    8 x 60
    8 x 60

    Zottman DB Curls

    8 x 35
    8 x 35
    8 x 35

    I enjoy WS4SB 3, but am looking forward to when the summer is over and I start a more simple routine. I miss hitting the basics with good frequency.
     
  4. the_harbinger

    the_harbinger Orange Belt

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    6.20.08

    ME Lower

    Warm-Up: 5 min. stationary bike

    Squats

    45 x 5
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    345 x 1
    345 x 1
    255 x 1
    355 x 1

    Squats were on fire tonight and very easy...

    Bulgarian Split-Squats

    40's x 8
    40's x 8
    40's x 8

    Romanian Deadlifts

    135 x 7
    135 x 7
    135 x 7

    First time doing these...so I went light to concentrate on form.

    Decline Zombie Sit-Ups

    40 x 10
    40 x 10
    40 x 10
     

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