Day 1 - May 18th

Bench – bar/10, 95/10, 115/8, (160/6, 6, 6, 6)
In DB Press – 50/10, 60/10, 70/10, (75/10)
Side Lat – 15/10, 20/10, 25/10, 10
Tri Pressdown – 140/12, 160/12, (180/12)
Abs
Weighted crunch - 140/20 x 3
Crunch on ball – 20 x 3
Weight 160

Really good workout this morning. Bench felt strong. Great form – nice and slow – full range – really good. Basically should have been lifting like this all along – but havent. Live and learn – now I know better. Will be upping again next time so – 170. Slowly getting to my 200 goal!! (Dwayne – you are right – you get caught up in your PL goals). In DB Press nice – good range of motion and felt strong – may even be able to up a bit next time. Side Lat – heavy but good – not going for 40s anytime soon though - HA. Was able to make some good advancements on the weights so very happy about that. Rest times on major exercises are ~ 2 Minutes.

My weight has gone up as well. I have been much more liberal with what I have been eating so that I can get up to 170 / 175 so I have a little more weight to push around – seems to be working. Still eating healthy – just eating more – ok having some fun too. I’ll throttle back as I get closer to my goal.

But its a light squat day!

Guys - thanks for monitoring. Really dig the workouts - feel like I am making some good gains - lots of room for improvment - but that is what this is all about!

I would think today would be considered a heavy day as I am doing fewer reps?

-- Edited by Yoster on Tuesday 19th of May 2009 05:44:02 PM

Nothing too exciting. Rest day today. Got to sleep in a bit (not as much as I would like). Thought my legs would be sore today – but they aren’t all that much. Maybe they have been shamed after seeing Joe’s 415 squat – HA. Still feel like I am cheating since I didn’t work out today. Went out to lunch today for work. I FINALLY had my ribs – they were good!!

How long are your workouts with the longer rest time? I bet the ribs tasted great.

Day 4 - May 22nd

Squat – bar/8, 135/8, 185/8, (235/8, 8, 8, 8)
Dead Lift – 135/8, 225/8, 295/5, (315/5), (325/5)
Lat Pulldown Wide – 120/10, 140/10, 150/10, 160/10
Barbell Curl – 55/10, 65/10, 75/10, 85/10
Abs
Vacuum

Good workout this morning. Was able to up the Squats and crushed on the Dead Lift. Squats – nice and low – on the ground!! Great range of motion. Deads - brought on some strength for the last two sets – upped the last set by 20 lbs!! Think my form was still pretty good though. Want to have someone watch next time to critique. Wide Pulldowns – good. Have been itching to do pull-ups – but have restrained myself. Barbell curl – nice and slow – no swing - nice range of motion. Next time may just run the rack – and mix it up a bit – not sure.

Started doing vacuums for abs. Like them – were surprising difficult. Need a lot of work – definitely didn’t have that cool “concave” thing going on – but I guess that comes in time.

coachb wrote:

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You really seem to be liking the powerlifting workouts. How long are the workouts compared to your regular bodybuilding ones?

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Fernanado,

Thanks for monitoring my posts!!  I am liking the powerlifting aspect.  I don't know how full a powerlifting routine it is.  The first exercise seems to really be the core of the workout - its all kind of new to me.   But I do dig them - trying to get some size on!!

These workouts are lasting about 45 minutes on average.  My other "average" workouts lasted about 1 hour to 1 hour 15 mintes.  Closer to my competition they got a bit longer as I had varying degrees of cardio that I neede to get in so they were about 1 hour 15 minuites to 1 hour 30 minutes.  And if I was tanning that added another 20 minutes.  Since I work out in the morning I was getting up pretty early.

I do like the power routinies - howver its funny - i feel i am "cheating" a bit since they ae shorter and I am only doing it 4 times a week.  HA.

How are things going with you?  

 

coachb wrote:

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I just had ACL surgery about 2 months ago so I am just starting to get back to workingout consistently. I still can't do much legs except for what I do at physical therapy. I really need to start doing some kind of cardio and get my butt back into shape.

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 Sorry you got injured - that stinks.  Sure you will make a full recovery soon!

Dave

Awesome new avi pic bro. Simply eloquent--you've got an impressive posing style. Always a pleasure. Sounded like a productive workout session with some fun/play mixed in. Way to go. All the best! Rick.

Yoster wrote:

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Day 1 - May 25th
Bench – bar/10, 95/10, (135/8, 170/6, 6, 6, 6)
In DB Press – (60/10, 70/10, 75/10,75/10, 80/7)
Side Lat – 15/10, 20/10, 25/10, 10
Tri Pressdown – 140/12, 160/12, 180/12
No Abs today - will do tomorrow.

Great workout this morning. Did it in Thorndale - unfortunately found out they will no longer be a Gold's so - I need to do something about a gym close to home.

Felt really strong today - was able to up bench to 170. Know that isn't breaking any land record or anything - but I'm happy with it. And feel I can move up again with little issue (so there I just ginxed myself)

Was able to up Incoine DB Press as well - felt great - got a fair pump

Went riding bikes with the kids - did about 6 miles so it was a beautiful day for it.

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You should look into getting gym equipment for your home. I haven't workout in a commercial gym for about 8 years and I don't miss a bit.

 

May 28th - Day 3

Bench Press – bar/10, 95/10, 115/8, (160/8, 8, 8, 8)
In DB Fly – 50/10, 60/10, 60/10, 70/10
Front Raise - 20/10, 25/10, 30/10
DB Ext – (35/10, 40/10, 45/10)
Lower Abs

Hanging Leg Raises – 20 x 3
Leg Raises – 20 x 3

Good workout!! Bench press was great!! Felt nice and strong. OK – I know 160 isn’t a big deal, but for me – it kinda’ is – so happy about it. Form was great – nice and slow – great range of motion. Plus I get to up it again next week. Did take about 2 ½ minute rest between sets on bench – a bit shorter for the rest of the exercises. Got a fairly good pump as well. Getting a pump much more often with this workout cycle than any other – think it has to do with concentrating on the full range of motion.
DB Fly was nice – a bit heavy today – but good. Front Raise – can raise next time – cool! DB Extensions – had upped for this workout and it felt pretty good.

My weight is going up so happy about that. Still getting “you’re too skinny” – usually from people that can stand to loose a pound or two. I know I’m not huge or anything like that – but I do think that I have enough size / muscle / definition on me to distinguish me from “the skinny guy”. Its funny how I interpret it almost as if someone were calling me “fat”. Oh well – guess I shouldn’t worry about it – people either get it or they don’t and it really doesn’t matter to anyone but me.

Legs aren’t sore from yesterday – a bit disappointed – like that “good hurt”.

LOL @ "skinny" - you sure aren't skinny.....you're fit!! And congrats on the bench press!

Just go to work with a fitted short sleeve button down that shows the ripped guns with veins and then you won't hear any "skinny" comments anymore.

winflex wrote:

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Just go to work with a fitted short sleeve button down that shows the ripped guns with veins and then you won't hear any "skinny" comments anymore.

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 HA!!  Thanks for the support!!  I think Human Resources would have a thing or two to say about it though.