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Full Workout Logs - Starting 1/12/2014
Alternate Weeks Routine
Weeks 7-12 of 12
These workout logs are continued from Full Workout Logs: Starting 11/29/2013 - Alternate Weeks Routine - Weeks 1-6 of 12.
Age: 52.
Height: 5'1".
Bodyweight: See each week.
All lifts done completely raw (no supportive gear).
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times includes set-up, warm-up, lifting, stretching, and clean-up.
Week 7 (Week A)
Bodyweight: 108.2 pounds.
______________________________
Bench Assistance
Sunday – 1/12/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 60/6] 75/10, 75/10
Lat. Pulldowns (underhand): [45/10, 65/6] 82/10, 82/10
Reverse Curl Bar Curls: [30/10, 37/6] 45/8, 45/8
Stretching: ~10 minutes
Workout time: 1:00
_____________________________
Squats
Monday – 1/13/14
Front Squats: [45/20, 65/10, 80/6, 95/3] 110/9, 110/9
Side Step-ups: [bwt/10, 7.5/6], 12/9, 12/9
Sit-ups: [bwt/10] 5/10, 5/10
Stretching: ~10 minutes
Workout time: 0:52
_____________________________
Benches
Wednesday – 1/15/14
Dumbbell Benches: [15s/20, 25s/10, 32s/6] 40s/10, 40s/10
Barbell Rows: [45/10, 52/6] 57/10, 57/10
Triceps Pushdowns: [30/10, 40/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 1:00
______________________________
Deadlifts
Thursday – 1/16/14
Platform Deadlifts: [45/20, 95/10, 120/6, 140/3] 160/10, 160/10
Good Mornings (legs slightly bent): [45/10, 60/6], 75/10, 75/10
Dip Bar Leg Raises: 21, 21
Stretching: ~10 minutes
Workout time: 1:00
Week 8 (Week B)
Bodyweight: 108.8 pounds.
_____________________________
Bench Assistance
Sunday – 1/19/14
Dumbbell Presses [5s/20, 11s/10, 16s/6] 21s/10, 21s/10
Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 77/10, 77/10
Curl Bar Curls [35/10, 42/6] 47/8, 47/8
Stretching: ~10 minutes
Workout time: 1:00
____________________________________
Squats
Monday – 1/20/14
Squats: [45/20, 75/10, 105/6, 135/3] 150/8, 150/8
Step-ups: [bwt/10, 7.5s/6] 15s/8, 15s/8
Bicycle Abs (reps to each side): 15, 15
Stretching: ~10 minutes
Workout time: 0:58
I'm not sure what happened with the Bicycle Abs. I was increasing the reps gradually the last three weeks, but I just failed early today. But the rest of the workout went well.
______________________________
Benches
Wednesday – 1/22/14
Benches: [45/20, 65/10, 85/6] 102/10, 102/10
Dumbbell Flyes: [5s/10, 12s/6] 19s/10, 19s/10
Dumbbell Rows (elbows in): [25/10, 32/6] 40/8, 40/8
Stretching: ~10 minutes
Workout time: 0:54
______________________________
Deadlifts
Thursday – 1/23/14
Deadlifts (sumo): [45/20, 95/10, 135/6, 160/3] 185/10, 185/10
Hyperextensions: [5/10, 20/6] 32/10, 32/10
Twisting Leg Raises: 12, 12
Stretching: ~10 minutes
Workout time: 1:00
Week 9 (Week A)
Bodyweight: 108.6 pounds.
______________________________
Bench Assistance
Sunday – 1/26/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 62/6] 77/10, 77/10
Lat. Pulldowns (underhand): [45/10, 65/6] 85/10, 85/10
Reverse Curl Bar Curls: [30/10, 37/6] 45/10, 45/10
Stretching: ~10 minutes
Workout time: 1:10
A little long on the workout time. I need to pick up the pace some, but otherwise a good workout.
_____________________________
Squats
Monday – 1/27/14
Front Squats: [45/20, 65/10, 80/6, 95/3] 110/10, 110/10
Side Step-ups: [bwt/10, 7.5/6], 12/10, 12/10
Sit-ups: [bwt/10, 3.75/6] 6.75/10, 6.75/10
Stretching: ~10 minutes
Workout time: 1:02
_____________________________
Benches
Wednesday – 1/29/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6] 42s/10, 42s/10
Barbell Rows: [45/10, 52/6] 60/9, 60/9
Triceps Pushdowns: [30/10, 40/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 0:58
______________________________
Deadlifts
Thursday – 1/30/14
Platform Deadlifts: [45/20, 95/10, 120/6, 145/3] 165/10, 165/10
Good Mornings: [45/10, 60/6], 77/10, 77/10
Dip Bar Leg Raises: 22, 22
Stretching: ~10 minutes
Workout time: 1:02
Week 10 (Week B)
Bodyweight: 109.2 pounds.
______________________________
Bench Assistance
Sunday – 2/2/14
Dumbbell Presses [7.5s/20, 12s/10, 17s/6] 22s/10, 22s/10
Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 80/10, 80/10
Curl Bar Curls [35/10, 42/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 1:05
____________________________________
Squats
Monday –2/3/14
Squats: [45/20, 75/10, 105/6, 135/3] 150/10, 150/10
Step-ups: [bwt/10, 7.5s/6] 15s/10, 15s/10
Bicycle Abs (reps to each side): 16, 16
Stretching: ~10 minutes
Workout time: 1:02
______________________________
Benches
Wednesday – 2/5/14
Benches: [45/20, 65/10, 85/6] 105/10, 105/10
Dumbbell Flyes: [5s/10, 12s/6] 20s/10, 20s/10
Dumbbell Rows (elbows in): [25/10, 32/6] 40/10, 40/10
Stretching: ~10 minutes
Workout time: 1:05
______________________________
Deadlifts
Thursday – 2/6/14
Deadlifts (sumo): [45/20, 105/10, 145/6, 170/3] 190/10, 190/10
Hyperextensions: [5/10, 20/6] 35/10, 35/10
Twisting Leg Raises: 13, 13
Stretching: ~10 minutes
Workout time: 1:00
Week 11 (Week A)
Bodyweight: 109.0 pounds.
______________________________
Bench Assistance
Sunday – 2/9/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6] 80/10, 80/10
Lat. Pulldowns (underhand): [45/10, 70/6] 87/10, 87/10
Reverse Curl Bar Curls: [35/10, 42/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 1:06
_____________________________
Squats
Monday – 2/10/14
Front Squats: [45/20, 65/10, 85/6, 100/3] 115/10, 115/10
Side Step-ups: [bwt/10, 7.5/6], 15/10, 15/10
Sit-ups: [bwt/10, 3.75/6] 7.5/10, 7.5/10
Stretching: ~10 minutes
Workout time: 1:06
_____________________________
Benches
Wednesday – 2/12/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 40s/3] 45s/10, 45s/10
Barbell Rows: [45/10, 52/6] 60/10, 60/9
Triceps Pushdowns: [35/10, 45/6] 52/10, 52/10
Stretching: ~10 minutes
Workout time: 1:04
______________________________
Deadlifts
Thursday – 2/13/14
Platform Deadlifts: [45/20, 95/10, 125/6, 150/3] 170/10, 170/10
Good Mornings: [45/10, 60/6], 80/10, 80/10
Dip Bar Leg Raises: 23, 22
Stretching: ~10 minutes
Workout time: 1:00
Week 12 (Week B)
Bodyweight: 110.0 pounds.
______________________________
Bench Assistance
Sunday – 2/16/14
Dumbbell Presses [7.5s/20, 15s/10, 20s/6] 24s/10, 24s/10
Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 82/10, 82/10
Curl Bar Curls [35/10, 42/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 0:58
____________________________________
Squats
Monday –2/17/14
Squats: [45/20, 80/10, 105/6, 135/3] 155/10, 155/10
Step-ups: [bwt/10, 10s/6] 17s/10, 17s/10
Bicycle Abs (reps to each side): 17, 17
Stretching: ~10 minutes
Workout time: 0:58
______________________________
Benches
Wednesday – 2/19/14
Benches: [45/20, 65/10, 80/6, 95/3] 107/10, 107/10
Dumbbell Flyes: [5s/10, 12s/6] 22s/8, 22s/9
Dumbbell Rows (elbows in): [25/10, 32/6] 42/10, 42/10
Stretching: ~10 minutes
Workout time: 0:54
This week will be the last time I will be doing the actual powerlifts for a while, so it felt good to bench almost my bodyweight for 2 x 10.
______________________________
Deadlifts
Thursday – 2/20/14
Deadlifts (sumo): [45/20, 110/10, 145/6, 175/3] 195/10, 195/10
Hyperextensions: [5/10, 20/6] 37/10, 37/10
Twisting Leg Raises: 14, 12
Stretching: ~10 minute
Workout time: 0:58
These workout logs are continued at: Full Workout Logs: Starting 2/23/2014 - Off-Season - Weeks 1-6 of 12.
Full Workout Logs: Starting 1/12/2014 - Alternate Weeks Routine - Weeks 7-12 of 12. Copyright © 2014 By Gary F. Zeolla.
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