Arram's Training Log

[Arram]

Goal:
Keep incrementing the weight.

Current:
Approximately 6 foot tall
Nominally 185 lbs

Work out Routine:

Work out A
Squat 3x5
Bench Press 3x5
Bent over Row 3x5
Row (Erg) Machine 1500 m @ highest setting


Work out B
Squat 3x5
Standing Overhead Press 3x5
Deadlift 3x5
Pullup/Chinup 3xF
Abs

Rest Period: currently 60-90 seconds between reps. Will note when increases.

Will increment weight 5-10 lbs every workout. For Erg, Start at 7 min 1500m. Reduce time 10-15 seconds each. When under 2 min per 500m, add another 500m and work down to 2 min per 500m.

[Arram]

3/3/09
Workout A
S- 135 - 3x5
BP - 105 - 3x5
BR - 75 - 3x5
Row: 6:59.8

Started fairly low with the weights. Wanted to ensure proper form was followed to enable ramping up of weights. Noted some odd feeling with left knee on squat form. Will follow up.

[Arram]

3/4/09

Workout B
DL - 125 - 3x5
OHP - 75 - 3x5
S - 140 - 3x5
Abs (12lb medicine ball - V) 12/12/10
Pull-up 3/2/2


Will have to change work out time to avoid the crowd. Did exercises out of order to optimize time. Pull-ups will need attention. Squat form seems fine but will need review.

[LiftingNerd]

Avoid the crowd? Why would you want to avoid the crowd? I enjoy seeing all the dumb things people at Lifetime do. Also, even if there is a crowd, the power rack is always free.

[Arram]

Sad but true.

3/5/09
Day off due to getting stitches in my back.

3/6/09
Workout A
BP: 130 3x5
Br: 80 - 3x5
S: 145 - 3x5
Row: 6:46.2

Forgot my weight for bench so its a bit higher than the normal +5/10 increment.

[Arram]

3/8/09

Workout B
S-150 -3x5
OHP - 80 -3x5 *barely managed to finish off the last set had to push through #5
DL - 130 - 3x5
Chinup - 3/2/2
Abs - Machine - 110 lbs x 20 / 120 lbs x15 / 130 lbs x 12 +30 second hold

Will definitely need to look into ways to improve chinup and pull up performance.

Saw a kid nearly get brained because someone was too important to use clips. Heard a clang and when i looked over, someone doing bench had lost all the weights on one side (80 lbs) and so the bar rotated/fell around the side that still had weights. Bar ends up vertical nearly hitting the kid on the bench next to him.

[AR78]

Hey Arram

You're routine is similar to mine. When I changed from 5x5 to 3x5 I upped my deadlift sets to 2 instead of one.

Just wanted to say to watch out on the amount of sets you do for deads. As the weight you lift increases I found it got very taxing doing more sets for deads, fun but taxing!

I soon dropped it back down to 1x5.

[Arram]

Hey AR,

Thanks for the advice. I had planned to drop to 2x5 or 1x5 when I got to higher weights but at the moment, my back could really use the work out. Its not as terrible as my chinups/pullups but few things are >.<

[LiftingNerd]

It's ok. You're wiry.

[LiftingNerd]

Don't tell me you have fallen off the band wagon already.

[Arram]

Band wagon not fallen off. Week long training of 15 hour days and no access to gym. Will be resuming today.

[Arram]

3/15/09

Week break due to training. Felt tired throughout work out routine due to lack of sleep so rest periods were 2-3 minutes rather than 60-90 seconds.

Workout A
S-155-3x5
BP-135-3x5
BR-85-3x5
Row: 6:28.8

I will be adding in pullups throughout workout A in an effort to increase numbers.

[Arram]

3/16/09

Workout B
S-160-3x5
SoP-85-2x5 / 1x2 Failure to complete 3rd set
DL - 135-3x5
Pullup 1/1/2/2/1
Abs (machine) 120/20 130/15 140/12 + 35 second hold

Did some pullups throughout the work out.

[LiftingNerd]

I am currently undoing weeks of training. Damn you GJ.

[Arram]

It's St. Myso's Day. You HAVE to celebrate with a bottle. I know I did.

3/17/09
Workout A
S-165-3x5
BP-140-3x5
BR-90-3x5
Row-6:17.6

Forgot to do the extra pull ups. Rowing nearly killed me.