Thursday, November 11, 2010

Day Two, Week Two: Squats

Another great squat workout today! There was a teenage kid and a couple of guys staring in awe at the weight I was squatting. Appealed to my ego a little bit :)

Squat Day
Exercise11/4
2010
11/11
2010
Week
Three
Week
Four
Squat135x10135x10
185x8185x8
380x5410x4
385x5415x4
390x5420x4
395x6425x4
 
Seated Row140x12 (P)160x12 (Y)
160x12 (P)170x12 (Y)
180x11 (P)180x12 (Y)
 
Hang Clean115x12115x12
115x10115x12
115x10115x10
 
Back Extensions0x1245x12*
25x12*60x12*
45x12*70x12*
* Plate/dumbbell held to my chest
(P) Machine used at the PRO Club
(Y) Machine used at the YMCA

Monday, November 8, 2010

Day Four, Week One: Deadlifts

Was a little bit of a tough deadlift workout today. My goal in my 4th week is to lift 560, and spreading that out across four weeks meant today I'd lift 520. Because that is not usually approaching 100% effort, I added two more lifts of increasing weight to the three working sets I did last routine, for a total of five successively heavier lifts starting at 440. Well boy, I tell ya, what a difference two more lifts makes. Adding to that, I worked out by myself today so I didn't have as much time to rest between lifts. As a result, that fifth lift at 520 took nearly everything I had. Definitely gonna go down to four working lifts next week.

Also, when I got to work I climbed the stairs to the top of the building and back down again, which I'll repeat around lunchtime. Hopefully my 1,300 step weight loss plan gets me to where I need to be in, wow, less than 4 weeks now!

Deadlift Day
Exercise11/8
2010
Week
Two
Week
Three
Week
Four
Deadlift135x5
225x3
315x2
405x1
440x1
460x1
480x1
500x1
520x1
 
One-Arm Row70x12*
80x12*
80x11*
 
Box Squats
(Explosive)
245x3†
255x3†
265x3†
275x2†
285x2†
 
Rear Delt Fly20x12*
25x12*
25x10*
* Weight is per arm
† Used adjustable height box at lowest setting, rather then traditional bench, increasing difficulty