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Powerlifting and Strength Training

Full Workout Logs:

2005 - 2010

By Gary F. Zeolla; B.S. Nutrition Science
Top ranked and multi-record holding powerlifter

I had been posting My Training Routines and Training Logs since I starting lifting weights again in 2002. But those pages generally only included my work sets for the powerlifts. But as of November 2005, I switched to posting Full Workout Logs. These pages will include all of my sets for all of my exercises.

2005

• Starting 11/15/05: Rotation 2 of 4
• Starting 12/17/05: Rotation 3 of 4
• Training Routine Format for Raw Lifting

2006

• Starting 2/6/06: Rotation 4 of 4
• Training Routine Format for Raw Lifting - 2
• WNPF Western PA Powerlifting Championships - 2006
• Training Routine Format for Three Times per Week Lifting
• Starting 4/17/06: Off-Season Training
• Starting 5/19/06: In-Season/ Weeks 1-5
• Starting 7/7/06: In-Season/ Weeks 6-11
• APF PA States Powerlifting Championships - 2006
• Training Routine Format - 3 Week Rotation
• Starting 9/11/06: Rotation I
• Starting 10/17/06: Rotations II and III
• Starting 12/15/06: Rotations IV and V

2007

• Starting 2/12/07: Rotation VI
• Training Routine Format - Basic Cycle
• Starting 3/7/07: Weeks 1-3
• Training Routine Format with Off and In-Season Training
• Starting 4/8/07: Basic Cycle Weeks 1-5 of 9
• Starting 5/25/07: Basic Cycle; Weeks 6-9 of 9
• Starting 7/2/07: In-Season - Weeks 1-4 of 8
• Starting 8/10/07: In-Season - Weeks 5-8 of 8
• IPA PA States Powerlifting Championships - 2007
• Training Routine Format - Alternating Weeks
• Starting 10/1/07: Initial Eight Full Body Workouts
• Full Body Workouts Experiment
• Starting 10/19/07: Routine One; Rotations One and Two
• Starting 12/9/07: Routine One; Rotations Three and Four

2008

• Starting 1/13/08: Off-Season; Weeks 1 - 5 of 10
• Starting 2/17/08: Off-Season; Weeks 6 - 10 of 10
• Starting 3/21/08: In-Season; Weeks 1 - 5 of 10
• Starting 4/27/08: In-Season; Weeks 6 - 10 of 10
• NASA NE States Powerlifting Championships - 2008
• Starting 6/13/08: Off-Season; Weeks 1 - 4 of 4
• Starting 7/20/08: In-Season; Weeks 1 - 4 of 4
• Starting 8/18/08: Rotation I
• Starting 9/14/08: Off-Season: Weeks 1-5
• Starting 10/27/08: Rehab/ In-Season: Weeks 1-5
• Starting 12/1/08: In-Season: Weeks 6-10

2009

• Starting 1/7/09: Alternate Weeks: Weeks 1-6 of 12
• Starting 2/19/09: Alternate Weeks: Weeks 7-10 of 10
• Starting 3/22/09: Alternate High/ Low Reps: Weeks 1-4 of 11
• Starting 4/20/09: Alternate High/ Low Reps: Weeks 5-8 of 11
• Starting 5/20/09: Drop Reps with Back-off Set: Weeks 9-11 of 11
• RAWU NE and PA Powerlifting Championships - 2009
• Starting 6/21/09: Four Week Rotations: Rotations I-II of V
• Starting 8/10/09: Rehab Workouts - Weeks 1-6 of 6
• Starting 9/27/09: Rehab 2 Workouts - Weeks 1-6 of 12
• Cardio Logs - 2009
• Starting 11/9/09: Rehab 2 Workouts - Weeks 7-12 of 12

2010

• Starting 12/23/09 - Three Week Rotations I & II
• Cardio Logs - First Half of 2010
• Starting 2/4/10 - Three Week Rotations III & IV
• Starting 3/24/10 - Alternate Weeks Routine - Weeks 1-6 of 12
• Starting 5/3/10 - Alternate Weeks Routine - Weeks 7-12 of 12
• Starting 6/16/2010 - Off-Season Training - Weeks 1-6 of 10
• Cardio Logs - Second Half of 2010
• Starting 8/1/2010 - Off-Season Training - Weeks 7-10 of 10
• Starting 8/29/2010 - Raw & Equipped Experiment - Weeks 1-2
• Starting 9/12/2010 - All-Raw In-Season Training - Weeks 1-4
• Starting 11/1/2010 - Alternate Weeks 2 Routine - Weeks 1-6 of 12
• Starting 12/15/2010 - Alternate Weeks 2 Routine - Weeks 7-12 of 12

For my next workout logs, see Full Workout Logs: 2014 - Present

  Training Routines and Full Workout Logs

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