12/29/2011

Warm Up/Stretch

Incline Bench Press

Bar x 10
95x10
135x10
then
185 for 12 explosive sets of 2 (on the minute)

Barbell Row 3x20

Lat Pulldown
7x10

Rear Delt Raise
5x10

Left/Weak Arm Work

12/27/2011

Warm Up/Stretch

Deadlift
135x10
225x8
315x8
365x5
405x3
425x1
455x1

Barbell Shrugs
5x10

Chest Supported Rows
3x6

Row Machine
3x10

Dumbbell Row 125#
1x10
1x8

12/26/2011

It was nice to finally be back in the gym today. The gym I am at currently closed down both Christmas Eve and Christmas Day for the entire day. I tried to do a few things at home with a limited supply of kettlebells and dumbbells, but nothing is worth mentioning.

Today:

Warm up/ Stretch

Close Grip Incline Press
Bar x 10
95x10
135x10
185x8
205x5

Incline Press
225 for 3 sets of 5
235 for 5,3,3,2 reps

Iso-Hammer Should Press
3x10

Pull Ups
30

Lat Pull-Downs
4x10 with wide overhand grip
3x10 with narrow overhand grip
2x10 with underhand grip

Wide Grip Barbell Rows
3x10

DB Rows with 120#
1x15
1x10

12/23/2011

Warm Up/ Stretch/ Mobility Work

Squat

Bar x 12
135x10
225x5
275x5
then
225 for 12 sets of 2 with 60 seconds rest

Then
Strait Leg Lifts
3x10

Note: Back was trashed from the workout two days ago and started bothering me at the end of the squat sets. Decided to back off today and go stretch/walk it off.

12/22/2011

Warm Up/ Stretch/ Mobility Work

Close Grip Incline Press
Bar x 10
95x10
135x8
185x8
205x5

Medium Grip Incline Press
225 for 5 sets of 3

Close Neutral Grip Incline Hammer Press
4x8

Lat Pulldowns
4x12

Chest Supported Rows
4x10

Rear Delt Dumbbell Fly
5x10

A side note: I am not used to so many people doing curls in the gym. Good grief. There must have been 10 people doing curls in a corner of the gym today at the same time.

12/21/2011

Warm Up/Stretch/Mobility Work

Deadlifts
135x8
225x8
315x5
365x5
405x3

Then
Deadlifts
6x1 at 405

Pull Ups
4x8

Shrugs
2x12 at 225
2x10 at 245

Barbell Rows
4x12

GHR
3x30

Sit Ups
1x20

Introduction

Hello. I am making this blog for my own purposes and goals. I have been weightlifting for over 5 years now for various sports and personal fitness goals. My next goal is get stronger in the three main lifts and gain some size over the winter. This is a convenient way for me to keep track of my workouts and progress. If you are reading this, I hope that you gain something from my personal journey.