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Full Workout Logs - Starting 5/22/2014
In-Season
Weeks 1-6 of 12
These workout logs are continued from Full Workout Logs: Starting 4/7/2014 - Off-Season - Weeks 7-12 of 12.
Introduction
Having finished my "off-season," it is now time to begin my "in-season." The main change is I will do the regular powerlifts again, in Week B. After the first two weeks, I will gradually add a third set to major exercises, such as the powerlifts. So my set x rep scheme will eventually be: 3 x 9-10, 7-8, 5-6. Five reps is the heaviest I am comfortable going without any supportive gear. If that goes well, then I will make the big decision about whether I want to add supportive gear (probably a belt and wraps) and go even heavier. For minor exercises, I will stick with 2 x 8-10.
Age: 53.
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 include set-up, warm-up, lifting, stretching, and clean-up.
See also Cardio Logs - May through August 2014.
Week 1 (Week A)
Bodyweight: 117.4 pounds.
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Bench Assistance
Thursday – 5/22/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6] 80/10, 85/10, 90/8
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./8, bwt./8
Reverse Curl Bar Curls: [35/10, 42/6] 47/10, 47/10
Stretching: ~10 minutes
Workout time: 0:58
I started too light on the inclines, so I did an extra set.
I thank the LORD I was able to do chin-ups, even if only with my bodyweight. But God-willing, I’ll be able to progress from there.
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Squats
Sunday – 5/25/14
Extra Low Squats: [45/20, 95/10, 115/6, 135/3] 150/10, 160/8
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 65/6, 85/3] 105/10, 115/8
Bicycle Abs: 17, 17
Stretching: ~10 minutes
Workout time: 1:03
The extra low squats bothered my adductor some, so I didn’t go too hard on them. If they continue to bother it, I might substitute pause squats here.
This was the first time I used chains in a long time, and it felt good. I really like using chains.
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Benches
Monday (Memorial Day) – 5/26/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 40s/3] 45s/10, 47s/8
Barbell Rows: [45/10, 52/6] 60/10, 62/8
Triceps Pushdowns: [30/10, 40/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:00
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Deadlifts
Wednesday – 5/28/14
Platform Deadlifts (sumo): [45/20, 95/10, 125/6, 150/3] 170/10, 185/10, 195/8
Shrugs: [95/10, 105/6], 115/10, 125/8
Side Bends: [bwt./10; 5/6] 10/10, 10/10
Stretching: ~10 minutes
Workout time: 1:00
I started too light on the PDLs, so I did an extra set.
Week 2 (Week B)
Bodyweight: 117.8 pounds.
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Bench Assistance
Thursday – 5/29/14
Dumbbell Presses [7.5s/20, 12s/10, 17s/6] 22s/10, 23s/8
Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./8, bwt./8
Curl Bar Curls [35/10, 42/6] 50/8, 50/8
Stretching: ~10 minutes
Workout time: 0:50
Pull-ups are harder than chin-ups, but I still managed to do eight reps with my bodyweight, so I was pleased with that.
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Squats
Sunday – 6/1/14
Squats: [45/20, 95/10, 135/6, 160/3] 180/10, 190/8
Dumbbell Calves: [10/10, 15/6] 17/10, 17/10
Sit-ups: [bwt/10, 3.75/6] 7.5/10, 7.5/10
Stretching: ~10 minutes
Workout time: 0:52
This workout is shorter, by design. It is to leave time for using a belt and wraps, in case I start doing so in a few weeks.
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Benches
Monday – 6/2/14
Benches: [45/20, 65/10, 85/6, 105/3] 117/10, 122/8
Dumbbell Flyes: [10s/10, 15s/6] 20s/8, 20s/8
DB Rows (elbows in): [35/10, 37/6] 42/10, 45/8
Stretching: ~10 minutes
Workout time: 0:55
My bodyweight the morning of this workout was 117.8. The actual weight for the first work set of benches was 117.5. It felt really good benching my bodyweight for 10 reps, then more than that for eight reps.
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Deadlifts
Wednesday – 6/4/14
Deadlifts (sumo): [45/20, 135/10, 170/6, 200/3] 220/10, 230/8
Good Mornings: [45/10, 65/6, 82/3] 92/10, 95/8
Twisting Leg Raises: 13, 13
Stretching: ~10 minutes
Workout time: 0:55
Week 3 (Week A)
Bodyweight: 120.4 pounds. I was down to 106 pounds back in November. So I have regained over 14 pounds (mostly muscle) in seven months. That might not sound like a lot to you big guys, but for someone my size (5’1”), gaining two pounds a month is a lot. And I thank the LORD I was able to regain the muscular bodyweight I wanted to that quickly.
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Bench Assistance
Thursday – 6/5/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6, 80/3] 87/10, 90/8, 92/6
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./10, bwt./10
Reverse Curl Bar Curls: [35/10, 42/6] 50/8, 50/8
Stretching: ~10 minutes
Workout time: 1:05
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Squats
Sunday – 6/8/14
Extra Low Squats: [45/20, 95/10, 120/6, 145/3] 160/10, 170/8
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 70/6, 95/3] 110/10, 120/8, 130/6
Bicycle Abs: 18, 18
Stretching: ~10 minutes
Workout time: 1:05
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Benches
Monday – 6/9/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 42s/3] 47s/10, 50s/8, 52s/6
Barbell Rows: [45/10, 55/6] 62/10, 65/10, 67/8
Triceps Pushdowns: [35/10, 45/6] 52/8, 52/8
Stretching: ~10 minutes
Workout time: 1:00
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Deadlifts
Wednesday – 6/11/14
Platform Deadlifts (sumo): [45/20, 105/10, 140/6, 170/3] 190/10, 200/8, 210/6
Shrugs: [95/10, 105/6, 115/3], 125/10, 135/8
Side Bends: [bwt./10; 7.5/6] 12/10, 12/10
Stretching: ~10 minutes
Workout time: 1:00
While doing the side bends, I couldn’t help but wish Pirates’ pitcher Francisco Liriano had been doing these. If he had, maybe he wouldn’t have injured his left oblique just throwing a pitch in Tuesday’s game, leading to the Pirates losing the game and him ending up on the 15 day DL.
Week 4 (Week B)
Bodyweight: 120.4 pounds.
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Bench Assistance
Thursday – 6/12/14
Dumbbell Presses [7.5s/20, 13s/10, 19s/6] 23s/10, 25s/8, 26s/6
Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/8
Curl Bar Curls [35/10, 42/6] 50/9, 50/9
Stretching: ~10 minutes
Workout time: 0:59
The rather odd weights for the dumbbell presses are due to my having 1-1/4 and fractional plates for use with my changeable dumbbells. The weights are actually even odder, but they are rounded off to the nearest full pound.
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Squats
Sunday – 6/15/14
Squats: [45/20, 95/10, 135/6, 165/3] 185/10, 195/8, 205/6
Dumbbell Calves: [10/10, 15/6] 19/10, 19/10
Sit-ups: [bwt/10, 5/6] 8.75/10, 8.75/10
Stretching: ~10 minutes
Workout time: 1:03
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Benches
Monday – 6/16/14
Benches: [45/20, 70/10, 87/6, 107/3] 120/10, 125/8, 130/6
Dumbbell Flyes: [10s/10, 15s/6] 20s/10, 20s/10
DB Rows (elbows in): [35/10, 37/6] 45/10, 47/8
Stretching: ~10 minutes
Workout time: 0:57
I was excited the last time I did this workout due to benching my bodyweight for 10 reps. Ditto for this workout. I benched 2.5 pounds more, but I gained that much bodyweight in the past two weeks. But it still felt good, and even better going heavier for the next two work sets.
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Deadlifts
Wednesday – 6/18/14
Deadlifts (sumo): [45/20, 135/10, 170/6, 205/3] 225/10, 235/8, 245/6
Good Mornings: [45/10, 65/6, 85/3] 95/10, 97/8
Twisting Leg Raises: 15, 15
Stretching: ~10 minutes
Workout time: 1:04
This week was the heaviest I’ve gone on the actual powerlifts in about three years, and it felt good. I especially enjoyed being able to put two 45s on each side of the bar for all three deadlift work sets. I’m still far from where I was last decade, but I thank the LORD for the progress.
Week 5 (Week A)
Bodyweight: 119.2 pounds. Four days prior to this weighing, I was up to 121.2. But later that day I had a health setback, had to skip a workout, and lost my appetite, so I lost a couple of pounds. But it was time for my monthly “extra” day off anyway, so I didn’t really miss a workout, and my appetite is back now, so I should be able to regain the lost weight rather quickly.
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Bench Assistance
Sunday – 6/22/14
Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6, 80/3] 90/10, 92/8, 97/6
Lats: [Pulldowns (underhand): 45/10, 70/6, 90/3] Chin-ups: bwt./10, 2.5/8, 5/6
Reverse Curl Bar Curls: [35/10, 42/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:04
The incline benches were rather easy. I didn’t want to push with the health setback, but next time I’ll probably increase the starting weight and more between the work sets.
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Squats
Monday – 6/23/14
Extra Low Squats: [45/20, 95/10, 120/6, 145/3] 165/10, 175/8, 185/6
Chain Squats (chain set-up weighs about 90 pounds):
[Chains+45/10, 70/6, 95/3] 115/10, 125/8, 135/6
Bicycle Abs: 20, 20
Stretching: ~10 minutes
Workout time: 1:12
This a killer workout with doing two “look-alike” squat exercises, but it felt good, and so did I.
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Benches
Wednesday – 6/25/14
Dumbbell Benches: [15s/20, 25s/10, 35s/6, 45s/3] 50s/10, 52s/8, 55s/6
Barbell Rows: [45/10, 55/6, 62/3] 67/10, 70/8, 72/6
Triceps Pushdowns: [35/10, 45/6] 52/10, 52/10
Stretching: ~10 minutes
Workout time: 1:05
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Deadlifts
Thursday – 6/26/14
Platform Deadlifts (sumo): [45/20, 115/10, 150/6, 180/3] 200/10, 210/8, 220/6
Shrugs: [95/10, 110/6, 120/3], 130/10, 140/8, 150/6
Side Bends: [7.5/10; 12/6] 17/10, 17/10
Stretching: ~10 minutes
Workout time: 1:13
I wasn’t sure if I should consider shrugs to be a “major” exercise like PDLs and do 3 x 10,8,6, or a “minor” exercise like side bends and do 2 x 10. I did the former, but my traps were really beat afterward, and the workout took a little longer than I’d like at this point, so next time I’ll do the latter.
Week 6 (Week B)
Bodyweight: 120.4 pounds.
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Bench Assistance
Sunday – 6/29/14
Dumbbell Presses [5s/20, 10s/10, 15s/6, 20s/3] 25s/10, 26s/8, 27s/6
Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/6, 2.5/6
Curl Bar Curls [35/10, 42/6] 50/10, 50/10
Stretching: ~10 minutes
Workout time: 1:02
Note sure what happened with the pull-ups, as I did a little less than I planned. But I guess pull-ups are a little finicky and hard to predict.
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Squats
Monday – 6/30/14
Squats: [45/20, 115/10, 145/6, 175/3] 195/10, 205/8, 215/6
Dumbbell Calves: [10/10, 15/6] 20/10, 20/10
Sit-ups: [bwt/10, 5/6] 10/10, 10/10
Stretching: ~10 minutes
Workout time: 1:04
While squatting, I was working hard enough that I needed to utter “effort noise” for the first time in years. If I was still working out a public gym, I’d be getting in trouble about now. But with my home gym, I can grunt and groan to my heart’s content. And it felt good to finally be able to push hard in my workouts.
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Benches
Wednesday – 7/2/14
Benches: [45/20, 70/10, 90/6, 110/3] 122/10, 127/8, 132/6
Dumbbell Flyes: [10s/10, 16s/6] 21s/10, 21s/10
DB Rows (elbows in): [35/10, 37/6, 42/3] 47/10, 50/8, 52/6
Stretching: ~10 minutes
Workout time: 1:01
For the first time in years, I was able to use over my bodyweight for all of my bench work sets, and it felt good.
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Deadlifts
Thursday – 7/3/14
Deadlifts (sumo): [45/20, 135/10, 175/6, 215/3] 235/10, 245/8, 255/6
Good Mornings: [45/10, 65/6, 85/3] 95/10, 100/8, 105/6
Twisting Leg Raises: 16, 16
Stretching: ~10 minutes
Workout time: 1:10
Even with my air-conditioned home gym, I was really sweating during these deadlifts, probably because it was the hardest I was working in years. But again, it felt good. Overall, a very good workout week!
These workout logs are continued at: Full Workout Logs: Starting 7/6/2014 - In-Season - Weeks 7-12 of 12.
Full Workout Logs: Starting 5/22/2014 - In-Season - Weeks 1-6 of 12. Copyright © 2014 By Gary F. Zeolla.
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