TRAINING LOG: West Imboden

O.K. I'm going to go ahead and jump on the wagon with all of these heavy lifters here. May I someday be as strong as them.

 

Starting weight and numbers:

270 lbs.

10/25/09

Front Squats 3x8 (115), 1x8 (125), 1x8 (135)

Back Squats 2x8 (165), 1x8 (185), 1x8 (200)

Deadlifts 3x5 (185)

10/27/09

Bench Press 1x8 (95)

Tricep Extension 3x8 (40), 3x8 (70)

Cable Flies 3x8 (30)

Tricep Press 1x7 (95), 2x8 (65)

 

and my most recent weight and numbers.

256 lbs.

1/21/10

Bench Press 2x8 (135), 1x5 (155), 1x5 (185), 2x5 (195), 1X5 (205)

Incline Bench Press 1x5 (135), 1x5 (155), 1x5 (165)

Decline DB Bench 3x5 (60)

Skull Crushers 1x10 (55), 1x8 (60), 1x8 (65)

Cable Flies 1x8 (50), 1x8 (55), 1x8 (60)

1/23/10

Front Squat 1x5 (205), 1x5 (225), 1x5 (245), 1x5 (265) use too much back on the last 2 reps, and was too sore to go any higher in the back squat.

Back Squat 1x5 (245), 1x5 (315), 1x5 (335)

Jump Squat 3x5 (135)

Seated Military Press 1x8 (115), 1x5 (135), 1x5 (155)

Shrugs 1x8 (185), 1x10 (225), 2x8 (275) 1x8 (315)

 

Sorry for any confusion with terminology, I'm still getting used to the whole weightlifting thing. I am not focusing on explosion right now. It's something I need, but I'm building a base of strength first, if that makes sense.

 

You will keep you on top of your weightlifting...none of us are under the bar with you!!!

Get after it!

Not much of a workout today. Gym was really busy.

1/25/10

Bench Press 1x8 (245), 1x5 (165), 1x5 (185), 1x4 (195) all on my own.

Tricep Extensions /Rope 1x10 (100), 1x8 (120), 1x6 (130)

Cable Fly 1x8 (50), 1x8 (60)

DB tricep Extension 1x8 (50), 1x8 (60), 1x8 (65), 1x8 (70)

 

2/02/10 

Front Squat  1x5 (205), 1x5 (225), 1x5 (245), 1x5 (265)

Back Squat  1x5 (295), 1x5 (315)  Squats felt very good, especially front squats, but in the interest of time, I had to cut down on back squats.

Hamstrings  1x10 (115), 1x10 (130), 1x10 (145)

Quads (machine)  1x10 (100), 1x12 (130)

Lateral Raise  1x8 (110), 1x8 (140), 1x8 (155)

Seated Military Press  4x5 (135)

 

2/03/10

Bench Press  1x8 (135), 1x8 (155), 1x6 (175), 1x4 (185)

Skull Crushers  1x10 (60), 1x10 (65), 1x10 (70)

Chest Fly (like cable flies, but even more mechanical.)  1x8 (120),

1x8 (140), 1x8 (160), 1x8 (180)

Tricep Extensions (rope)  1x10 (100), 1X8 (110), 1X6 (120)

 

These last two workouts are the crossover into my new routine.  I used to go to the gym Mon-Fri., but I used Tuesday and Thursday as cardio days.  Also, Youll notice that i only ever really work Legs and Shoulders one day, and then chest and tris the next day.

From now on I plan on going to the gym about 6 days a week.  Each of those days, I will incorprate Cardio into my workout.

Mon.- Back and Bi, Tues.-Leg and Shoulder, Wed.- Chest and Tris, Thurs.-Back and Bi, Fri.- Leg and Shoulder, Sat.- Chest and Tris.

 

Now, from an inexperienced lifter to all of you.  Does that sound reasonable?

Sunday I rest (and go throw!) 

 

BTW:  I tried Monster Milk and Muscle Milk for the first time yesterday and today, respectively, and I gotta say.  It tastes like freakin liquified cake batter!

Thanks Alan

I don't understand why my lower body is sooooo much stronger than my upper body. I've only been working out since late October, and Ive focused as much on chest and tris as I have my legs. 

2/6/10

Bench Press  1x8 (135), 1x8 (155), 1x8 (175), 1x4 (185)

Overhead Tricep Extensions  1x10 (80), 1x10 (95), 1x10 (110)

Chest Flies  1x10 (120), 1x10 (140), 1x8 (160)

Tricep Extensions w/ rope  1x10 (100), 1x10 (110), 1x10 (120)

2/8/10 (very light)

Lat Pulldowns  1x8 (100), 1x8 (130), 1x8 (140), 1x8 (150)

Deadlifts  1x5 (135), 1x5 (225), 1x5 (315)

2/9/10 (very light)

Back Squats  2x5 (225)

Jump Squats  2x5 (135), 2x5 (185), 1x5 (205)

 

On the 13th and 14th of February, there was a competition. Queen Mary Games, in Long Beach, California.  Thus the light workouts to ensure I dont hurt myself or show up sore. Then back to normal.

2/15/10

Lat Pulldowns  1x8 (100), 1x8 (120), 1x8 (140), 1x8 (150)

Cable Bicep Curls  1x10 (60), 1x10 (70), 1x10 (80), 1x10 (90)

Lateral Rows  1x10 (120), 1x10 (140), 1x10 (150)

Deadlifts  1x5 (135), 1x5 (225), 1x5 (275)

Preacher Curls  1x8 (40), 1x8 (60), 1x8 (80)

Some random lower back machine  1x10 (110), 1x10 (140),

                                                   1x10 (170)

an hour of cardio today. That and some shot put drills in the gym dealing with foot placement.  Other than that, nothing. Pomona Irish Fair is tomorrow, and im throwing both days. Comp after that is Vegas in april.

"In regards to my upper body, mainly chest and triceps, I have a question.  Is there something Im doing wrong thats causing me to not see much improvement?  Ever since 1/21/10, in my first post, my bench hasnt gone up.  Any advice on this would be greatly appreciated."

I am not a big bencher, but I think you need to mix it up a little.  Maybe instead of a single set of 10, (after proper warm up sets) go for 3 sets of 5, or some triples.  Going fewer sets and reps will let you put more weight on the bar and break your plateau.  You might also try working chest and shoulders from a different angle, ie incline bench or some military presses.

I did something to my left shoulder at the Pomona games, so my workouts since then have consisted mainly of cardio. Plus, they have been a little less frequent due to the fact that school picked up. 

My shoulder is practically 100% now though, and i got a new PR of 225 in bench yesterday. I know its not much.......but FINALLY! an improvement!

I also did push press for the first time in forever. 4 sets of 145

Other than that i did some other minor workouts. Flies, DB press, incline bench...

Off to the gym again tonight.