Strength
Dip: 4x4-6 25lbs.
Deadlift: 4x10 115lbs.
Pull Up: 2x8, 1x5 +10lbs.
Crazy Ab Pull Up Thing: 2x10, 1x10 +10lbs.
Overhead Press: 2x10, 1x8, 1x6 55lbs.
Monday, January 11, 2010
Saturday, January 9, 2010
Record
Trainer/Friend Mike Rapoza came up with an idea for my strength training days; featuring a heavy load/minimal (3-4) rep on the first day, medium load/medium (8-10)rep on the second day, and a lighter weight/high (20ish) rep routine on the third day. I'll be peppering the time in between strength training with the same conditioning stuff I've been doing, and hope to start sprinting here in the next few days.
Doing the sprinting is as hard to do as the lifting used to be. Very hard to motivate myself for those.
That being said, I ran out of time today, so legs were neglected.
Bench Press: 4x4 115lbs.
Pull Ups: 4x4 BW+ 25lb. plate.
Thursday, January 7, 2010
Tuesday, January 5, 2010
Record
Hit a rut today. It's been 6-7 months now and all I've done is lose weight and put on very little muscle. I'm having a hard time being motivated to go in the gym and work. I need a detailed workout plan or something. That being said, here's the list for today's workout.
Squats: 4x10 85 lbs.
Dips: 4x8
Pullups: 25 reps
Dumbbell Bench Press: 3x8 40lbs.
Sunday, January 3, 2010
Record
Strength
Pullups: 4x7
BW Squats: 2x15
Single Leg Raise: 3x10 each leg. 30lbs.
Pushup 3x12
High Pull: 1x10 70lbs.
2x8 80lbs.
Military Press: 3x7 55lbs.
Hanging Knee-to-Elbow: 2x12
1x7
Friday, January 1, 2010
A New Day
It's the first day of the year, which means I have 8 weeks to get to 8% BFI. That's .75%ish a week. Today's a gimme in terms of diet, which I plan on cheating using some baked Brie, a bottle of Jameson, and this:
I guess I should finally get around to giving you an idea of what I look like. Here's my first topless photo for you guys.
This is me 'round 162.5 lbs. Hope to get back to at least 170 in muscle in two months!
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