Arram's Training Log

[Arram]

Mentioned this in an earlier post. Plan on only skipping Rowing days. No more than 2 skipped days per week unless physically unable to get to gym due to injury or travel.

[Arram]

So, Friday just straight up didn't happen.

Sunday - 6/7/09
Workout B
Squat 165 3x5
Press 80 5/5/2
Deadlift 140 3x5
Chinups 4/4/3

Monday 6/8/09
Workout A
Squat 170 3x5
Bench 120 3x5
Bent over Row 80 3x5
Pull up 3/2/3


Man plans and god laughs. Girlfriend works tuesdays, thursdays and saturdays. Since she doesnt like going on lift days, will likely switch to lifting tuesday, thursday, sat and sunday.

[Arram]

Thursday
Workout B
Squat 175 3x5
Press 80 5/5/2
Deadlift 145 3x5
Chinups 4/4/3

Saturday
Workout A
Squat 180 3x5
Bench 125 5/5/4
Bent over Row 85 3x5
Pull up 3/3/2

For extra fun, I rowed
500 m, 1 min rest
1. 2:03 23 spm
2. 2:06 22 spm
3. 2:07 22 spm
4. 2:09 24 spm

[Arram]

RESTARTING THIS MESS:

Stats: Will be providing accurate weight and will be acquiring body fat measurement. While not terribly important it is a metric I'd like to monitor.

Goals:
1. Feel Good / not fat and shitty
2. under 200 lbs, under 13% body fat
3. Progress all weights weekly, 1x body weight bench, 2x body weight squat.

The Plan:

Monday
Squat - 3x5
Flat Bench 3x5
Incline bench (dumbells) 3x5
Overhead tricep extension 3x8 (cable tower)
Dumbbell chest fly 3x15 (light weight, big stretch)
Dips 3xF

Wednesday
Deadlift 2x5 (after 250 lb, decrease to 1 set)
Pull downs 3x10
Bent over dumbell rows 3x8-10 (when you can do a set of 10 with a certain weight with both arms up the weight. same for curls)
Hammer Curls 3x8

Friday
Squat 3x5
Press 3x5 (standing.)
Calf Raises 3x15 (These are pretty pointless to me but I left the in because you have horse calves and I know you like them)
Leg extension (machine) 3x15
Leg Curls (machine) 3x15 (challenging weight but nothing grueling)
Pull ups/Chin ups 3xF

I will also be going at least twice a week and using the rowing machine:
Row Days:
A. 500m/1minute rest. Start doing 4 intervals at under 2:10. pushups during breaks. Work up to 10 sets. Then decrease time.
B. 10 minutes under 2:30/500m. Increase to 30 minutes. then improve speed.

Today is Day 1. Will be lifting later today and posting within a day.

[LiftingNerd]

Calf Raises 3x15 (These are pretty pointless to me but I left the in because you have horse calves and I know you like them)

You edited everything, but you left this line in? Interesting.

[Arram]

apparently, it's bad to try to multitask at work. I just hope I didn't tell anyone they're retarded for not squatting and deadlifting.

[Arram]

Squat - 3x5 - 135x5/155x5/165x5
Flat Bench 3x5 - 115 - 3x5
Incline bench (dumbells) 3x5 - did barbell by mistake. 95 5/4/2.
Overhead tricep extension 3x8 (cable tower) - 32.5 8/7/5
Dumbbell chest fly 3x15 (light weight, big stretch) - 15 lb per hand, 15/11/5
Dips 3xF - did not attempt. all muscles exhausted.

Felt good to go back and lift. The weights are about right. Might need to tweak down the chest fly weight.

Woke up this morning very sore. forgot how good it is to feel this pained.

[LiftingNerd]

Squat - 3x5 - 135x5/155x5/165x5
Flat Bench 3x5 - 115 - 3x5
Incline bench (dumbells) 3x5 - did barbell by mistake. 95 5/4/2.
Overhead tricep extension 3x8 (cable tower) - 32.5 8/7/5
Dumbbell chest fly 3x15 (light weight, big stretch) - 15 lb per hand, 15/11/5
Dips 3xF - did not attempt. all muscles exhausted.

Felt good to go back and lift. The weights are about right. Might need to tweak down the chest fly weight.

Woke up this morning very sore. forgot how good it is to feel this pained.

I assume you were just seeing where you were at with squats and will do sets across from this point on. Do dips before tricep extensions and chest flies, as they are much more beneficial. If they bother your shoulder, or that awesome trick elbow, too much omit them.

[Arram]

Holy crud, i just realized you were a moderator. I'll swap the order and put them in. and I was trying to find the squat weight and ding, we have a winner. Stairs are hilarious today.

[Arram]

9/30/2009

deadlift 115x5 125 2x5 (start at 125)
Bentover Dumbell Row 25 3x10
Pulldown "8?" 8/8/5
Hammer Curls (standing, alternating hands) 15 3x8

[LiftingNerd]

Do yourself a favor and watch a few videos on deadlift form. Last I remember yours could use some work.

[Arram]

If I take videos, you mind reviewing them?

[LiftingNerd]

Surely.

[Arram]

Squat - 155 - 3x5
Press (standing.) barbell - 75-5 70- 5/2
Seated Calf Raises - 80- 15/15/14
Leg extension (machine) 85 3x15
Leg Curls (machine) 85 3x15
Pull ups/Chin ups 3/2/2

[Arram]

Squat - 3x5 - 160
Flat Bench 3x5 - 120
Incline bench (dumbells) 45-4 40-2x5
Dips 3xF - Right shoulder hurt tremendously when I attempted. will retry on wednesday
Overhead tricep extension (cable tower) - 32.5 3x8
Dumbbell chest fly 3x15 (light weight, big stretch) - 12.5 3x15