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Full Workout Logs - Starting 12/15/2010

Alternate Weeks 2 Routine

Weeks 7-12 of 12

By Gary F. Zeolla

These workout logs are continued from Full Workout Logs: Starting 11/3/2010 - Alternate Weeks 2 Routine - Weeks 1-6 of 12.

Week 7 (Week A)

Bodyweight: 118.0 pounds.
Body Fat: 11.4%.
Lean Body Mass: 104 pounds.

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Bench Assistance

Wednesday – 12/15/10

DB Decline Benches: [15s/20, 25s/10, 35s/6] 45s/9, 50s/7, 52s/5, 55s/5

Lat. Pulldown (underhand grip) [45/10, 65/10]: 85/9, 90/7, 95/5

Reverse Curl Bar Curls: [35/10] 40/12, 42/10, 45/8

Stretching: 10-15 minutes

Workout time: 1:18

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Squats

Thursday – 12/16/10

Front Squats: [45/10, 75/10, 105/6] 125/9, 135/7, 145/5, 155/3

Side Step-ups: [3” step: 10, 5” step: 10] 2.5s/12, 5s/10, 7.5s/8

Sit-ups: [--/12] 1.25/10, 2.5/8, 2.5/7

Stretching: 10-15 minutes

Workout time: 1:11

A good workout. On the Side Step-ups, rather than going with a higher step I decided to start adding weight, holding plates and eventually DBs in each hand. And it felt good.

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Benches

Sunday – 12/19/10

Close Grip Benches: [45/10, 75/10, 100/6] 120/9, 130/7, 140/4, 150/2

Flyes: [3.75s/10] 8.75s/14, 10/12, 11.25/10

Curl Bar Rows: [65/10, 75/6] 85/7, 90/5, 95/3

Stretching: 10-15 minutes

Workout time: 1:14

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Deadlifts

Monday – 12/20/10

Conv. Deadlifts [45/20, 135/10, 185/6, 225/3] 245/9, 265/7, 285/5, 305/3

Leg Curls (alternate legs): [5/10] 8.75/12, 10/10, 11.25/8

Side Bends (reps to each side): [5/10] 8.75/12, 10/10, 11.25/8

Stretching: 10-15 minutes

Workout time: 1:14

Week 8 (Week B)

Bodyweight: 118.2 pounds.
Body Fat: 11.4%.
Lean Body Mass: 104 pounds.

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Bench Assistance

Wednesday – 12/22/10

Incline Bench [DBs: 10s/20, BB: 55/10, 85/6] 105/9, 115/7, 125/4, 135/2

Lat. Pulldowns (wide grip): [45/10, 65/6] 85/9, 90/7, 95/4

DB Curls: [15s/12], 20s/12, 22s/10, 25s/8

Stretching: 10-15 minutes

Workout time: 1:18

Getting into harder training, but I’m not sure if my aging and sickly body can handle it. I’m feeling very sore and tired the morning after my workouts.

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Squats

Thursday – 12/23/10

Squats: [45/20, 125/10, 160/9] 185/9, 205/7, 225/5, 245/3

DB calves: [25/10] 27/12, 30/9, 32/7

Twisting Crunches (reps to each side): [--/10] 1.25/12, 10, 8

Stretching: 10-15 minutes

Workout time: 1:15

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Benches

Sunday – 12/26/10

Raw Benches: [45/20, 80/10, 110/6] 130/9, 140/6, 150/4, 160/2

DB Rows (elbows out): [30/10, 37/6] 45/9, 47/7, 50/5

CB Triceps Presses: [22/12] 30/12, 32/10, 35/8

Stretching: 10-15 minutes

Workout time: 1:17

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Deadlifts

Monday – 12/27/10

Deadlifts (sumo): [45/20, 135/10, 200/6, 260/3] 295/7, 315/5, 335/3

Hyperextensions: [bwt./10, 7.5/6] 12/12, 15/10, 17/8

Leg Raises: 16, 16, 16

Stretching: 10-15 minutes

Workout time: 1:19

Doing four work sets on my main exercises of the day is proving to be too much, so I am going to try reducing it to three sets. I’ll drop the first set of 7-9 reps, so I’ll be concentrating on lower reps.

It’s been eight weeks since I took a four week break, and it’s taken that long for me to get my lifts back to where they were before the break. They’re still way down from where they were a year or so ago, but at least I’m making progress.

Week 9 (Week A)

Bodyweight: 121.4 pounds.
Body Fat: 11.4%.
Lean Body Mass: 107 pounds.

I’ve finally regained the weight that I lost when my more recent problems began back in August.

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Bench Assistance

Wednesday – 12/29/10

DB Decline Benches: [20s/20, 30s/10, 40s/6, 47s/3] 52s/7, 55s/5, 57s/5

Lat. Pulldown (underhand grip) [45/10, 70/10]: 90/9, 95/7, 100/5

Reverse Curl Bar Curls: [35/10] 42/12, 45/10, 47/8

Stretching: 10-15 minutes

Workout time: 1:15

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Squats

Thursday – 12/30/10

Front Squats: [45/10, 75/10, 105/6, 130/3] 145/7, 155/5, 165/3

Side Step-ups: [3” step: 10, 5” step: 10] 5s/12, 7.5s/10, 10s/8

Sit-ups: [--/10] 1.25/10, 1.25/8, --/9

Stretching: 10-15 minutes

Workout time: 1:03

Making good progress on everything except ab work. Not sure what the problem is there.

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Benches

Monday – 1/3/11

Close Grip Benches: [45/10, 75/10, 100/6, 120/3] 135/7, 145/5, 155/2

DB Flyes: [5s/10] 10s/14, 11.5s/12, 12.5s/10

Curl Bar Rows: [65/10, 75/6] 85/7, 90/5, 95/3

Stretching: 10-15 minutes

Workout time: 1:14

Sunday was my monthly planned day off, so that moved this workout to Monday.

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Deadlifts

Wednesday – 1/5/11

Conv. Deadlifts [45/20, 135/10, 195/6, 255/3] 285/7, 305/5, 325/3

Leg Curls (alternate legs): [5/10] 10/11, 11.25/8

Side Bends (reps to each side): [5/10] 10/12, 11.25/10, 12.5/8

Stretching: 10-15 minutes

Workout time: 1:15

Every rep of the conv. DLs were tough. My hamstrings were beat afterwards, hence why the leg curls did not go well, and I skipped the third set. But still, a good workout.

Week 10 (Week B)

Bodyweight: 121.0 pounds.
Body Fat: 11.4%.
Lean Body Mass: 107 pounds.

______________________________

Bench Assistance

Thursday – 1/6/11

Incline Bench [DBs: 10s/20, BB: 65/10, 85/6, 105/3] 120/7, 130/4, 135/2

Lat. Pulldowns (wide grip): [45/10, 70/6] 90/8, 95/5, 100/--, 90/8

DB Curls: [15s/12], 22s/10, 10, 10

Stretching: 10-15 minutes

Workout time: 1:16

Not a good workout. Everything felt heavy, and I missed a few reps.

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Squats

Sunday – 1/9/11

Squats: [45/20, 125/10, 165/6, 200/3] 225/6, 245/4

DB calves: [20/10] 27/10, 27/10

Twisting Crunches (reps to each side): 12, 12

Stretching: 10-15 minutes

Workout time: 1:06

My adductor (inner thigh muscle) was bothering me again, so I cut squats and the rest of my workout short. And that ends any competition hopes. I just cannot do low reps and work hard without aggravating something. Plus, my age and health are such now that hard workouts leave me too sore and exhausted. As such, I will have to stick with higher reps and lower intensity, just lift to stay in shape from now on.

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Benches

Monday – 1/10/11

Raw Benches: [45/20, 75/10, 100/6] 120/9, 120/9, 120/9

DB Rows (elbows out): [30/10, 37/6] 42/9, 42/9, 42/9

CB Triceps Presses: [20/12] 27/12, 27/12, 27/12

Stretching: 10-15 minutes

Workout time: 1:07

______________________________

Deadlifts

Wednesday – 1/12/11

Deadlifts (sumo): [45/20, 135/10, 185/6, 225/3] 250/8, 250/8, 250/8

Hyperextensions: [bwt./10, 5/6] 10/10, 10/10, 10/10

Leg Raises: 12, 12, 12

Stretching: 10-15 minutes

Workout time: 1:10

Week 11 (Week A)

Bodyweight: 120.8 pounds.
Body Fat: 11.7%.
Lean Body Mass: 106 pounds.

______________________________

Bench Assistance

Thursday – 1/13/11

DB Decline Benches: [20s/20, 30s/10, 37s/6] 45s/9, 50s/7, 55s/5

Lat. Pulldown (underhand grip) [45/10, 75/10]: 95/8, 8, 8

Reverse Curl Bar Curls: [35/10] 45/10, 10, 10

Stretching: 10-15 minutes

Workout time: 1:15

Struggling with how hard to work and what set x reps scheme to use. If I work too hard I get too exhausted afterwards, but if I just go through the motions I get bored. As for sets x reps, I tried doing three straight sets of 8-9 reps but found that boring. I just find a “drop reps” approach more interesting, and it lets me handle a little heavier weights. But it is more time consuming and tiring due to all of the changing of weights. As a compromise, I might use drop reps on major exercises but straight sets on minor exercises.

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Squats

Sunday – 1/16/11

Front Squats: [45/10, 75/10, 105/6] 125/9, 135/7, 145/5

Side Step-ups: [3” step: 10] 5” step: 10, 10, 10

Sit-ups: 10, 10, 8

Stretching: 10-15 minutes

Workout time: 1:05

______________________________

Benches

Monday – 1/17/11

Close Grip Benches: [45/10, 75/10, 95/6] 115/9, 125/7, 135/5

DB Flyes: [6.25s/10] 11.5s/12, 12, 12

Curl Bar Rows: [65/10] 75/9, 9, 9

Stretching: 10-15 minutes

Workout time: 1:14

______________________________

Deadlifts

Wednesday – 1/19/11

Conv. Deadlifts [45/20, 135/10, 185/6, 220/3] 245/9, 265/7, 285/5

Leg Curls (alternate legs): [5/10] 10/10, 10, 10

Side Bends (reps to each side): [5/10] 10/10, 10, 10

Stretching: 10-15 minutes

Workout time: 1:10

Week 12 (Week B)

Bodyweight: 121.2 pounds.
Body Fat: 11.4%.
Lean Body Mass: 107 pounds.

______________________________

Bench Assistance

Thursday – 1/20/11

Incline Bench [DBs: 10s/20, BB: 50/10, 80/6] 95/9, 105/7, 115/5

Lat. Pulldowns (wide grip): [45/10, 70/6] 85/9, 9, 9

DB Curls: [15s/12], 22s/11, 10, 10

Stretching: 10-15 minutes

Workout time: 1:11

_____________________________

Squats

Sunday – 1/23/11

Squats: [45/20, 115/10, 150/6] 175/9, 190/7, 205/5

DB calves: [20/10] 27/10, 27/10, 27/10

Twisting Crunches (reps to each side): 12, 10, 10

Stretching: 10-15 minutes

Workout time: 1:12

My leg is not doing well, so I took it easy on the squats.

_____________________________

Benches

Monday – 1/24/11

Raw Benches: [45/20, 75/10, 105/6] 125/9, 135/7, 145/5

DB Rows (elbows out): [30/10, 37/6] 45/8, 8, 8

CB Triceps Presses: [20/12] 30/12, 12, 12

Stretching: 10-15 minutes

Workout time: 1:10

______________________________

Deadlifts

Wednesday – 1/26/11

Deadlifts (sumo): [45/20, 135/10, 185/6, 225/3] 255/9, 275/7, 295/5

Hyperextensions: [bwt./10, 7.5/6] 12/10, 12/10, 12/10

Leg Raises: 15, 15, 12

Stretching: 10-15 minutes

Workout time: 1:06

As I posted before, my age, health, and injuries are all such now that I know I won’t be competing again. Not only that, but I can barely work out anymore. I know I won’t be able to make any real progress. As such, this will be my last workout post. I just don’t see the point in taking the time and effort to post anymore. I doubt anyone will get anything out of my logs.

Note: After a gap of three years, these workout logs are continued at: Full Workout Logs: Starting 11/29/2013 - Alternate Weeks Routine - Weeks 1-6 of 12.

Full Workout Logs: Starting 12/15/2010 - Alternate Weeks 2 Routine - Weeks 7-12 of 12. Copyright © 2010, 2011 By Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs - 2005 - 2010

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