Log BTH

[BTH]

Originally Posted by Merk0135

your hips must be fried.

No, but the lower back is.

[BTH]

7/14/08:

Dumbell Internal Rotation:
10#x20r
15#x15rx3s

Dumbell Upright External Rotation:
15#x15rx4s
15#x11r

BB Wrist Curls tri-setted with Reverse BB Curls and Close Grip Bench:

BB Wrist Curls: 60#x20r; 15#x4s
Reverse BB Curls: 40# x18r; 40# x10,8,8,8
Close Grip Bench: 60x12; 90x15; 110x12; 100x15, x9

Curl Supersetted with Triceps dips:
80#x8rx3s
Triceps dips: 8,8,6

Prone INcline Curl: 70#x8rx3s
Lying Triceps ext: 70#x8,8,6

[BTH]

7/16/08:

Seated 80 degree Oh press Supersetted with Bent Over row:
Press: 90x12< started with too much weight
80x10
85x8
90x6

Row:
130x12< weight too high
110x10
120x8
120x6

Incline Bench SS with Pullovers
Bench: 90x12
100x10
110x8
120x3

PO:
50x12
55x10
60x8
65x6

Pendlay Row:
90x8
110x8
120x8
122x8
OK to add 5#

Curl Trisetted with Tri dips and stand tri ext:
Curl:
60x12
80x10
90x8
95x6

Dips: 6,6,6,4

TE:
50x10,10,7
45x7

[BTH]

7/19/08:

AM weight: 182.6 (Note: with the increased working out I was losing weight for a while, but seem to have leveled out at exactly 182.6)

warmup: 1.8 mile run in 19:53 (with the dogs) (at 84 degrees, 74 % humidity at 9:00 in the AM)

Sumo Squats, Tri-Setted with SLDL and Calf Raises:
Sumo Squats:
100x12
120x12
140x10
160x10
170x6

SLDL:
100x12
120x12
140x10
160x10
170x8

Calf Raises:
100x16
120x15
140x15
160x15
170x12

Full Squats:
150x15,11,8

I WILL HAVE TO DO EVEN THE SATURDAY WORKOUTS BEFORE 6:30AM. BY THE TIME I FINISHED THIS WORKOUT, IT WAS 87 DEGREES AND 63% HUMIDITY. I can not deal with this while working out. Could not finish the workout because of the heat and humidity.

[SunnyInc.]

Haha that's still more than I do in a session, at least in terms of volume. I just don't understand how you can back up doing full squats after doing sumo squats and SLDL. You're a machine .

[BTH]

Originally Posted by SunnyInc.

Haha that's still more than I do in a session, at least in terms of volume. I just don't understand how you can back up doing full squats after doing sumo squats and SLDL. You're a machine .

Thanks. I was scheduled to do 2-4 more sets of back squats, then Sumo DL (light) supersetted with pullovers

[BTH]

Originally Posted by BTH

7/19/08:

AM weight: 182.6 (Note: with the increased working out I was losing weight for a while, but seem to have leveled out at exactly 182.6)

I take that back. I was 185 this morning.

[BTH]

7/21/08:

Standing Oh Press Tri-setted with underhand chinups and Standing Bent Over Lateral raises:

Standing OH Press:
70x12
80x10
95x8
110x6,6

Chinups: x12,9,8,6,6

Standing Bent Over Lateral Raises:
25x12,10,8,8,8

Flat Bench Tri-setted with Pullovers and Pendlay Row

Bench:
110x12
130x10
150x8
165x4
155x5

Pullovers:
50x12
55x10
60x8,8
65x6

Pendlay Row:
110x12,10
130x8,8,6

[BTH]

7/22/08:

Sumo Squats tri-setted with SLDL and calf raises:

Squats:
100x12
120x10
140x10
160x10

SLDL:
100x12
120x10
140x10
160x10

Calf Raises:
100x15
120x15
140x15
160x15

Full Squats:
130x15
140x12
140x10
145x8
145x6 OK TO ADD 5 POUNDS FROM BEGINNING

Sumo Deadlift:
130x10
200x8
250x6

[BTH]

7/23/08:

Dumbell Internal rotation:
12.5x15
15x15
12.5x15rx3s

BB Cuban Rotations:
40x15,10 < too heavy with just bar, do dumbell upright rotations instead

Dumbell Upright Rotations:
15x5
10x15

Reverse Wrist Curls tri-setted with Wrist Curls and Close Grip Bench Press:
RWC: 40x11,10,10,7,7
RC: 60x15rx5s

CGBP:
60x15
90x15
100x14,11,8

Curl supersetted with Triceps dips:
Curl: 80#8rx3s
Triceps Dips: x8,7,6

Prone INcline Curl supersetted with Lying Triceps Extension:
PIC: 70x6; 60x8rx4s
Lying Triceps Ext: 60#x10,10,8,7,6

[BTH]

7/25/08:

Seated 80 degree overhead press supersetted with pullups/chinups
Oh press:
60x12
75x10
85x8
95x8
105x1< try 97 next time for 6 reps
100x2

overhand PU:
10,7,4
underhand CU:
6,6

Incline bench supersetted with Pullovers:
100x9< start at 92 next time
95x10
110x6< 100 next time
100x8
110x6

Pullovers: (perpendicular bench)
50x12
55x10
60x8
60x8
65x6 <hard

Pendlay Row: 2 minutes between sets narrower grip works best (widest part \of smooth metal on bar)
110x8
120x8
120x8
122x8

Curl trisetted with triceps dips and standing triceps ext:
curl:
80x12
90x10
95x8
100x6

Dips:
8,6,6,5

TE:
50x12
55x8 <too high
51x7
51x6

[BTH]

7/26/08:

Sumo Squats trisetted with SLDL and Calf Raises:
SQ:
110x12
130x10
150x10
160x8

SLDL:
110X12
130X10
150X10
160X10

Calf raises:
110x16
130x15
150x15
160x15

Full Squats:
150x15,10,8

Sumo DL supersetted with pullovers
DL:
200x8,8,8,8

Pullovers:
40x25
45x21,20
50x14

[BTH]

7/29/08:

Standing OH press tri setted with underhand chinups and standing bent over lateral raises:
OH press:
70x12 (add 5)
80x10 (add 5)
95x8
100x8
110x6

Chinups:
x12,10,8,8,8

Lat raise:
26x12,10,8,8,8

Flat bench tri setted with pullovers and Pendlay row
bench:
110x12
140x10 (-5 next time)
150x8
150x7
155x5

pullovers:
51x12
56x10
61x8,8
65x6

Pendlay row:
110x12,10 (+ 5 next time)
130x8,8,8 (last 2 reps of last set short of touching abs)


7/30/08:

Sumo Squats tri setted with SLDL and Calf raises:
Squats:
110x12
130x10
160x10,10

SLDL:
110x12
130x10
160x10,10

Calf Raises:
110x20
130x15
160x15,15

Full Squats:
150x12,10
170x8
175x8
185x5

Sumo DL: < use longer gloves hands covered with sweat is hard to grip bar.
200x10
250x8
300x2
270x5
250x5

[BTH]

8/1/08:

Dumbell Internal Rotations:
13x15
15#15rx4s

Dumbell upright rotations
12.5x15,15,10
10x15

reverse wrist curls tri setted with wrist curls and close grip bench

reverse WC:
40x10,10,10,8,6

Wrist curls:
70x12
90x8,8,8,6

CGBP:
90x10
100x12,12,12,9

Curl supersetted with Triceps dips:
Curl: 90x8rx3s
Triceps dips: 8,8,6

Prone Incline curl supersetted with standing triceps ext:
PIC: 80x8,8,6
STE: 50x10,9,8

[BTH]

8/2/08:

1.8 mile run in 17:57
84 degrees, heat index 97

[BTH]

8/4/08:

Seated 80 degree Oh Press supersetted with chinups:
OH press:
70x12
75x10
85x7,4

overhand PU <switch to underhand chins. Can't do a wide grip with what I have
x8

underhand chins:
8,8,6

INcline bench SS with pullovers:
Bench:
80x12
90x10
100x6
95x6

Pullovers:
50x12
55x10
60x9,7

Pendlay Row:
120x8
130x8,8,8 <stay at this weight
narrower grip works best. Even with no weight, I am less flexible to bring the arms up higher with a wide grip.

Curl trisetted with triceps dips and stand tri ext:

Curl:
80x12
90x10
100x8
102x6

Dips"
8,6,7,6

TE:
50x12
52x10
55x8
57x6

[BTH]

8/6/08:

Sumo Squats tri setted with SLDL and calf raises:
Squats:
110x10
130x10
150x10
160x10

SLDL:
110x10
130x10
150x10
160x10

Calf Raises:
110x15
130x15
150x15
160x15

Full squats:
140x15,10
130x11,10

Sumo DL supersetted with pullovers:
DL:
200x8rx4s

PO:
40x3sx25r
45#x25r

[BTH]

8/8/08:

Standing Overhead Press tri setted with chinups and standing bent over lateral raises:

OH press:
75x12 (+5)
85x10 (+5)
95x8
105x8
110x6

Chinups:
12,10,8,7,7

Lat Raise:
27x12,10,8,8
30x8

Flat Bench tri setted with Pullovers and Pendlay Row:
Bench:
110x12 (+5)
130x10
150x8,8
155x5

Pullovers:
55x12
57x12
62x8
65x8,6

Pendlay Row:
130x10 <started too high
120x10
130x8,8
135x6

[BTH]

8/9/08:

1.8 mile run in 16:30

[BTH]

8/10/08:

Great workout this morning. This particular day has been taking me 2 hours, and I have not even been finishing all the sets, because I have needed so many breaks. But, I finished all the sets and reps today and did it in an hour and 15 minutes.

Sumo Squats trisetted with SLDL and Calf Raises:
Squats: (3-5 sets, x10-12 reps)
110x10
130x10
160x10

SLDL: (3-5 sets, x8-12 reps)
110x10
130x10
160x10

Calf Raises: (3-5 sets, 15-20 reps)
110x15
130x16
160x18

Full Squats: (5-7 sets, x15,15,12,10,8,6,6)
130x15
140x12
150x10
160x8
180x6

Sumo DL: (5s, x10,8,6,6,6)
180x10
200x8
250x6
260x5
250x6

Note: model workout:
Dave's Favorite Workout Routine
Changed some due to lack of equipment