Log BTH

[BTH]

9/28/08:

1 leg body weight squats:
10r x 3s

one leg body weight calf raises:
17,16,12

Cable Kick Backs:
104x10
120x10

[BTH]

10/3/08:

Flat Bench:
80x5
110x5
130x5
150x5
160x3
155x4

Shrug:
130x5
140x5
150x5
180x5

Rack Deadlifts (from hole #1 on Sumo Rack)
130x5
170x5
180x5

To get back to the deadlift gradually, I plan on starting where I did today, on hole #1 on the rack. The next step would be to take out the saftey bars, and lift from the rack support, and then back to the floor.

Pendlay Row:
90x5
110x5
130x5

Seated 80 Degree OH Press:
60x5
80x5
100x5
105x3

BW Chins:
10,5

[BTH]

10/7/08:

Bill Starr 5x5 start day:
Squat:
77x5
97x5
116x5
135x5
155x5

Bench:
69x5
86x5
103x5
120x5
137x5

Pendlay Row:
57x5
72x5
86x5
101x5
115x5

Hypers:
x10, x8

Ab Wheel:
15,15,8,4

[BTH]

10/9/08: 45 minute workout

Full Squat:
77x5
97x5
116x5
116x5

Standing OH Press
61x5
73x5
85x5
97x5

Sumo DL:
110x5
132x5
154x5
176x5

AB Wheel: (from knees)
x15, 15,10

[BTH]

8/10/08:

1.8 mile run in 18:56

[BTH]

10/10/08 PM:

58 MINUTE workout:

Squat:
80x10
130x5
150x5
170x5
180x5

Flat Bench:
80x10
120x5
160x5
165x5
170x3

Pendlay Row:
80x10
100x5
130x5
135x5
140x5
150x5
150x5

BW Tricep Dips:
11,10,8

Curl:
80x8
85x8
85x8

Standing Triceps Ext:
50x8
55x8
55x8

[BTH]

10/13/08:

Full Squat:
80x10
149x5
180x5
170x5
170x5 <Still recovering from back pull

Flat Bench:
80x10
132x5
167x5 <too high
167x4
165x3
160x2
150x4

Pendlay Row:
80x10
110x5
150x5rx4s

BW Hypers:
8,8

[BTH]

10/15/08:

Squat:
80x10
130x5
150x5rx3s

Standing OH Press:
50x10
80x5
100x5
105x5
110x5
110x4

Sumo DL:
110x10
150x5
200x5
220x5
230x5
240x5

Ab wheel:
15rx3s

[BTH]

10/16/08:

1.8 mile run in 19:03

[BTH]

10/17/08:

AM weight: 178

Full Back Squat:
90x10
144x5
180x5
185x5
190x5

Flat Bench:
82x10
132x5
165x5
165x5
165x4

Pendlay row:
80x10
130x5
154x5rx4s

BW Triceps dips:
10,10,8

Curls:
85x8
85x8
90x8

Standing Triceps Ext:
55x8
57x8
57.5x8

[BTH]

10/20/08:

Full Back Squat:
90x10
150x5
180x5
185x5
180x5

Flat Bench:
80x10
130x5
150x5
160x5
160x5
160x4

Pendlay Row:
80x10
130x5
154x5rx4s

BW Hypers:
x10, x10

[BTH]

10/22/08: 54 minute workout Am weight: 175

Full Squat:
80x10
130x5
140x5rx3s

Standing OH Press:
55x10
88x5
110x5rx3s

Sumo DL
120x10
200x5
240x5
250x5rx3s

Ab wheel:
x15,15,15

[BTH]

10/24/08:

Full Squat:
90x10
150x5
185x5
190x5
190x5 < felt hard stay at this weight next time

Flat Bench:
84x10
135x5
169x5
169x3
168.5x4
168.5x2
130x8

Pendlay Row:
80x10
130x5
155x5
158x5rx3s
160x4 < no touch on last rep

Triceps dips:
10,10,5

Curl:
87x8
90x8
92x6

Standing Triceps Ext:
57x8
59x8
59x5

[Eighth Wonder]

you seem to be making very small increases in your lifts, you stay the same for a long time and increase then the next day you do less. Progression should be your goal every workout.

[BTH]

Originally Posted by Eighth Wonder

you seem to be making very small increases in your lifts, you stay the same for a long time and increase then the next day you do less. Progression should be your goal every workout.

I just started the workout plan about two weeks ago. The first few times, I was finding where I was. The small increases are because that is all I can do. IF you look at yestedays log, you can see on the last rep of the row, I did not fully finish the last rep. ON the bench, I could not do all five reps each set. That would mean I am working close to my max, ans should not increase more than I already am from week to week. I need to be able to finish the reps before I increase the weight.

I looked at your profile, and you are 21. There is no way I can train like a 21 year old, and make the same increases, since I am 53.

[Eighth Wonder]

ahh cool man, I'm not criticizing I was just curious, you are doing great with keeping up with the workouts at your age though so good work, keep it up.

[BTH]

Originally Posted by Eighth Wonder

ahh cool man, I'm not criticizing I was just curious, you are doing great with keeping up with the workouts at your age though so good work, keep it up.

Thanks. I will keep it up. Actually I just started with weights at age 50. Before that, for 10 years, I used bands (chest expander), and before that it was just aerobics (running and bicycling).

[BTH]

10/27/08: 54 minute workout AM weight 180

Full Squat:
95x10
150x5
190x5rx3s <on last set could not make it all the way down. That is the goal, at the same weight next time.

Flat Bench:
85x10
135x5
169x5
169x5
169x3 <could not do all 5 reps

Pendlay Row:
130x6
160x5
160x5 <no touch on last rep
160x5 <no touch on last rep

Weighted Hypers
25#, x10, x10

[BTH]

10/28/08:

1.8 mile run in 18:34

[BTH]

Great workout tonight:

10/29/08:

Full Squats:
80x10
130x5
150x5rx3s

Standing OH Press:
55x10
88x5
110x5rx3s
115x5

Sumo DL
130x10
210x5
250x5
260x5
270x5
280x3

Chinups:
x9
x6 <close grip
x3

Ab Wheel (knees)
4 sets x 10r