Tman's Workout journal

[tman55]

My workout Journal

The goal is to lift as much weight as possible while being as light as possible. Strength is what i am after.


4-16-04
CHEST
Bench
250X5, 260X5, 270X5(2assisted)

Incline
200X6, 210X6

Weighted Dips
50lbX8, 50lbX8

Upright Rows
90X5, 100X5

Standing Resisted Crunch
100X30 (4 sets)

Hanging Knee Raises
4sets 20 reps


4-20-04
BACK
Deads
265X5
285X5

Bent Rows
156X5
156X5

Reverse Pulldowns
160X6
160X6

Bicep Curls
101X6
101X6

Standing Crunch
4sets 130lbs


4-26-04
LEGS
Squat

haven't done squats in years so i started very light.
235X5
265X5

Box Squat
265X5
305X5


4-27-04
CHEST
Bench
260X5
265X5 (shoulder hurts feel weak)

Incline
220X5
230X5

Weighted Dips
45lbX10
60lbX10

Upright Row
100X5
110X5


4-29-04
BACK
Deads
280X5
300X5

Bent Rows
150X4
190X4


5-2-04

Sick


5-3-04

CHEST
Bench
265X5, 265X5 (shoulder feeling better)

Incline
225X5, 230X5

Upright Row
105X5, 105X5

Weighted Dips
65lbX10, 85lbX10


5-5-04
BACK
Deads
300X5, 335X3

Bent Rows
190X4, 210X4


5-10-04
LEGS
Squat
265X6, 300X6

Box
315X5, 340X10


5-11-04
CHEST
Bench
270X5, 275X5(1asst)

Incline
235X4, 230X5

Upright Rows
100X5, 100X5


5-13-04
BACK
Deads
300X5,335X5

Bent Rows
191X4, 206X4


5-17-04

LEGS
Squat
305X5, 320X5

Box
350X5, 370X5


5-18-04
CHEST
Bench
275X5, 280X5

Incline
230X5, 235X5 (1asst)

Dips
60lbX10, 75lbX8

Upright Row
120X5, 120X5


5-20-04
BACK
Deads
335X5, 355X5

Bent Row
211X5, 221X5



5-25-04
LEGS
Squat
325X5, 345X5

Box
375X5, 380X5


5-26-04
CHEST
Bench
280X5, 280X5 (1asst)

Incline
235X5,235X5(1asst)

Dips
80lbX10, 85lbX5

Upright Row
120X5, 120X5


5-31-04
LEGS
Squat
345X5, 365X5

Box
385X5, 405X5


6-1-04
CHEST
Bench
285X5, 290X5(2asst)

Incline
235X5, 240X5

Dips
90lbX7, 90lbX6


6-3-04
BACK
Deads
355X5, 375X5

Bent Rows
221X5, 221X5

[tman55]

Felt good today. I am used to doing squats again and my strength has been getting better everyday. Feel like I can squat alot again!

Today I weigh 173.5, BF is around 10%.

I don't usually do Leg Press because i don't have a press machine at my office where i workout and getting to the gym proves hard to do.

6-8-04
Leg Day

Squat

365X5
385X5

Box

405X5
425X5

Calves

245X15
245X15

[tman55]

6-09-04 Workout

Today I didn't have much energy, didn't eat right, didn't get enough sleep (last night), and my arms and shoulders hurt during the workout.

The back of my left Delt around to the front and side of my left upper arm hurt today when doing bench, incline and dips. It pretty much only hurts when I lift. Shoulders feel a little tight. Anyone have any idea what that is? Am I warming up enough?

Here it is:

Chest

Bench
125X8
125X8
175X4
195X3
240X2
270X2
290X5(2asst) Workset
290X4(1asst) Workset

Incline
240X5(1asst)
240X3

Weighted Dips
85X10
85X10

100 Pushups

Standing Crunch
135X20
135X20
135X20
135X20

Hanging Leg Raises
4 sets 20 reps

[tman55]

Rest Day

Today my goal is to eat clean, drink lots of water and let my body recuperate from the first two workouts of the week. Need to work on getting more sleep.

Today I weigh 173, I can see the top 4 abs. The bottom ones are still barely covered with fat. Overall looking pretty lean.

45 Minutes Elyptical Trainer

ABS
Standing crunches
4sets 20reps 135 lbs.
4sets 20reps hanging Leg Raises

[tman55]

Oh I should probably note that I am currently cutting. Using Clen and ECA.

[tman55]

Today I felt a little better. Arms still hurt but was able to do a couple sets of bi's which is an improvement over last week. Weight is 173 today.

Got a PR on Deads today. Feel stronger every day.

I would like to know if I am warming up enough. If anyone could give me an example of how they warm up it would be appreciated.

BACK

Deads
125X8
175X5
215X4
265X2
305X4
355X2
375X5 workset
405X5 workset *PR*

Bent Rows
221X5
221X5

Reverse Pulldowns
190X6
190X6

Widegrip Pullups
4sets 8reps

Bi's
BB Curls
101X6
101X6 arms still hurt but able to do a couple sets

[tman55]

Rest Day

35 min. cardio

6-13-04

Rest Day

[tman55]

Overall felt pretty good on legs today. Was a little hungry. Squats keep going up as I get used to doing them again. Starting to feel pretty good about legs. I am 172 lbs today. 9-10%bf.

Leg Day

Squat
125X8
125X8
175X4
215X4
265X4
305X2
355X2
385X5 workset
405X5 workset

Box Squat
425X5
445X5* I haven't squatted 445 since I was about 19 years old. 15yrs ago

Calves
250X20
250X20

[tman55]

Today was chest day. I have been having problems with my left arm on chest day for a while now and it seems to be getting a little worse every week. Today i couldn't complete my workout because my arm hurt from the outside delt down the side of my left bi down almost to the elbow.

CHEST
Bench
35X50
125X10
175X5
200X5
220X3
265X1
290X1 workset only attempted one rep

Quit workout due to arm pain

[tman55]

172lbs today around 8-9% BF. I am beginning to look pretty lean.

Rest Day

Cardio
45 minutes

ABS
Standing Crunches
140X20
140X20
140X20
140X20

Hanging Leg Raises
4sets 20 reps

I will be out of town next week and will only do partial light workouts while i am in Mexico. Hopefully the arm gets a little better.

[tman55]

Today is Back day. I weighed 172 this morning.

Deads
125x8
175x5
225x3
265x3
315x2
355x2
385x2
405x5 workset
405x5 workset

Bent Rows
230x5
230x5

Reverse Pulldowns

190x6
190x6

Wide Grip Pullups
4sets 10reps

Bi
105X6
105X6
105X6
105X6

[tman55]

Rest Day. Leaving tomorrow for Mexico until Next Sunday. The Hotel has a Gym I may or may not workout. I may take a much needed week off to heal. 172 pounds today.

[tman55]

Today is first day back since taking last week off. Felt pretty good. Weight 172.




LEGS

Squat
125x10
125x8
175x5
225x3
265x3
290x2
325x2
365x2
405x5 (workset)
425x5 (workset)

Box
445x5
455x5 (1asst)

Standing Calves
250x15
250x15

[tman55]

I started using Knee Straps today. I only used them for my two heavy worksets on Squat and Box Squat.

At what weight do you usually start wearing straps?

[tman55]

Back after a layoff of about two weeks or so. Got sick from the trip to Mexico.

Feel almost 100% now. Weight 172

LEGS
Squat
35x10
125x8
175x5
215x5
265x3
305x2
345x2
385x1
425x5 workset
435x5 workset

Box Squat
455x5
460x3 (could have gotten 5 i think but stopped because my wrap came off)

Calves
265x15
265x15

Leg Ext.
125x8
160x8
195x6

Leg Curl
125x5
125x5

Looking forward to tomorrows chest workout to see if my arm is better after the inactivity.

If someone that reads this would let me know if i am warming up sufficiently I would appreciate it.

[tman55]

Today I weigh 173. Haven't done bench in a while. The arm felt better, but definately need to take it easy. I plan on going lighter with higher reps on chest after this workout.

CHEST
Bench
125x3
175x3
225x3
265x2
290x5 2 asst. workset
290x1 stopped because arm started hurting a little bit.

Dips
10x25lb
10x25lb
went light on dips today so i wouldn't hurt arm any more.

standing crunches
hanging knee raises

[tman55]

I neglected to log a couple workouts, but i will just pick up and go forward from today rather than play catch up. Weight 172.

CHEST
Bench
35x15
125x5
175x4
220x3
265x2
290x5 (1asst)
290x4 (2asst)

Incline
240x5
185x7

Dips
60x10
70x10

Tri Pushdowns 4sets 8 reps
French Curls 4 sets 8 reps

Hanging knee raises 4sets 20reps
Standing crunches 4sets 30reps




I am still trying to get back to 100% after having some arm trouble. Today I narrowed my grip on chest and it felt much better. Hopefully I am back on track.

[tman55]

Today i weighed 172. My arm feels better so far. Haven't done deads in a while so the plan was to try and duplicate my last effort if it feels right.

BACK

Deads

125x5
175x5
225x3
265x3
325x3
375x3
405x5 work set

I should have done another workset, but I was done after that. DONE! 405 for 5 is seriously difficult for me at that weight, but I can get it



Bent Rows

230x5
230x5

Reverse Pulldowns

190x6
190x6
190x6

Wide Grip Pulldown

200x6
200x6
200x6

Barbell Curls

105x6
105x6
105x6
105x6
80x12
80x6

Standing Ab crunches

3 sets 30 reps

Hanging Knee Raises

4 sets 20 reps

[tman55]

Today I weigh 172. Looks like I will probably remain this weight for the rest of the summer give or take a few pounds. BF is around 8-9%.

I skipped squats mainly because I didn't have access to the equipment today.

Leg Ext.

195x6
195x6
195x6
195x6
195x6

Leg Curl

125x6
125x6
125x6
125x6

Calves

250x135 1 (1 set to failure)

Standing Ab Crunches

4sets 30reps

Hanging Leg Raises

4sets 20reps

[tman55]

TodayI weighed 170. Didn't feel good today, tried to workout hungry and that was not the best of ideas.

Chest

Bench
35x15
125x5
175x5
220x5
265x5
290x4(1 asst)
290X4 (2asst)

Weighted Dips

45x10
70x10

Tri push downs
4sets 6reps

One arm Tri
4sets 80reps

Leaving town tomorrow for the rest of the week.

[tman55]

I am back in town again. Hopefully I can get my workouts back onto a normal schedule.

Today I weighed 170lbs. I can see the top four abs and my obliques. The bottom two are barely covered with the last little bit of fat. I can see some striations in my chest and shoulders and back.

LEGS

Squats
35x10
125x6
175x4
225x3
265x3
305x2
355x2
385x5
385x5
385x5
385x5

Had no spot today and didn't feel comfortable going any heavier without a spot.

Leg Ext
195x8
195x8
205x6
205x6

Ham Curls
125x6
125x6
125x6
125x6

Hanging Leg Raises
4sets 20reps

Standing Resisted Ab Crunches
4sets 30 reps

[tman55]

Today I weigh 171. I have no spot so I will go a little light.

CHEST
Bench
35x20
125x6
175x5
220x3
265x5
265x5

Weighted Dips
60x10
70x10

100 Pushups

Tri Pushdowns
4sets 8reps

One arm tri
4sets 8reps


I didn't do incline they seem to irritate the arm so i am going to take it easy on them for a few weeks.

[tman55]

9-29-04 Wednesday

I felt good today. Might have been able to go 295 on Bench.


Chest

Bench
35x20
125x8
185x5
205x3
245x2
265x2
285x5
290x5

Incline

235x5
235x5

Weighted Dips

95lbs X 10
100lbs X 10

[tman55]

9-30-04

Today is a rest day tomorrow is back and deads.

[tman55]

Back Day

Deads
35x8
125x5
215x3
305x3
355x3
405x5
410x5

Weighted wide grip pullups
45lbsx8
45lbsx8

Bent Rows
175x8
175x10

Reverse grip narrow pulldowns
190x5
190x5

Bi Curl
125x5
125x5
125x5
100x5

5