[theNuge]

Tuesday, August 19th, 2008

General Notes: I took this workout pretty easy and tried to be mindful of any movement that involved hip motion. All the weight felt pretty heavy even though all the reps went up pretty good.

Box Squat
------------
45x5
65x5
95x5
135x5
165x3
195x2
225x5
185x8

DB Step-Ups
--------------
20's x 10 (each leg)
20's x 10 (each leg)
20's x 10 (each leg)

Stability Ball Hamstring Lifts
--------------------------------
12 reps
12 reps
12 reps

Stretching + Swimming + Hot Tub

[theNuge]

Thursday, August 21st, 2008

RE Upper Body

General Notes: I'm starting to get annoyed during repetition effort days. I think I'm going to have to slip in a DE day once in a while. Instead of doing an abs circuit (irritates my hip) I decided to do a "conditioning" session. Yeah, I haven't done that in a while and wow did have the "I'm going to die" feeling. I did about 1/2 of what I wanted to do. Hopefully I can do better next time.

Bench Press
--------------
45x10
70x7
95x5
115x5
135x5
135x10
* 90 seconds rest *
135x10
* 90 seconds rest *
135x10
* 120 seconds rest *
115x10

Skullcrushers
---------------
35x10
35x10
35x10
35x10

Pull-Ups w/ Average Band
-----------------------------
Notes: This is where I've lost the most strength.
6 reps
4 reps
4 reps
2 reps

Barbell Shrugs
----------------
135x10
185x10
205x10
225x5

Preacher Curls
----------------
Notes: I felt like the biggest douchebag ever doing these.
25x12
35x12
35x12

First Set
---------
10 Burpees
10 DB Snatches 45 lb (each arm)
16 DB Swings 45 lb

Second Set
-------------
10 Burpees
5 DB Snatches 45 lb (each arm)

[theNuge]

Sunday, August 24th, 2008

ME Upper Body

General Notes: Woot! I met a long-standing goal of mine today and I climbed a huge mental mountain today. I benched 200 pounds!!! I think that and the eight set volume sets I did after it kind of screwed my supplemental sets on the incline dumbbell press. On a side note, I've been trying to cut the rest between sets on my assistance stuff to 90 seconds. It's definitely made me work harder.

Bench Press
--------------------
45x10
65x7
95x5
135x5
175x3
200x3 --> 5 lb PR! The third rep went up kind of hard but still pretty good .
155x8
155x8

Incline DB Press
--------------------------
55's x 8
50's x 6
40's x 10

Cable Row
-----------------
110x10
110x10
110x10
90x10

Dumbbell Power Cleans
-------------------------------------
12's x 15
15's x 12
15's x 12

Russian Barbell Twists
-----------------------------------
15x10
15x10
15x10

[MatterOverMind]

Hey, congrats on the bench PR!

[theNuge]

Thank you. Thank you. I appreciate it. It feels really good to reach 200.

[theNuge]

Wednesday, August 27th, 2008

ME Lower Body

General Notes: I felt pretty good tonight. I was able to do some Good Mornings which felt pretty good even though I think I have some form issues with those. I was able to hit my box squat PR which felt pretty good.

Box Squat
-----------------
65x10
105x7
145x5
185x3
215x3
245x3
275x3 --> 10 lb PR
225x6 --> I was trying for 8
225x5

Dumbbell Step-Ups
------------------------------
30's x 10 (each leg)
30's x 10 (each leg)
30's x 10 (each leg)

Good Mornings
------------------------
65x10
95x10
115x10

Plate Gripping
----------------------
20 x 45 seconds
20 x 60 seconds
20 x 45 seconds

[theNuge]

Saturday, August 30th, 2008

RE Upper Body

General Notes: I wanted to keep my rest periods down for my sets but I helped this kid with his deadlifting form in between my sets so the time floated between 90 seconds and 3 minutes. I forgot my bands so I had to use the lat pulldown machine . Between using that machine and the preacher curl bench... I like WSFSB but the RE day is lame sometimes. I feel like the barbell shrugs I'm doing are falling short of full ROM when I increase the weight so I dropped the total weight and really focused on form.

Bench Press
--------------------
45x10
75x7
105x5
135x3
155x2
135x10
135x10
135x10
135x10
135x10

Skullcrushers
--------------------
45x12
45x12
35x12

Lat Pulldowns
----------------------
125x10
125x10
125x8
100x8

Barbell Shrugs
-----------------------
185x10
205x10
185x10
185x8

Preacher Curls
-----------------------
45x12
45x12
40x12

*** Conditioning ***
Notes: I wanted to be able to complete 3 "rounds" of exercises since the last few times I've tried this I've only been able to do a measly one and a third. So, I dropped the weight on the dumbbell and I only did the burpees and the snatches. I was so pumped to actually get three rounds in. This gives me a place to start measuring my progression. The rest periods were still about 3-4 minutes but at least I did it. Next time I'll shoot for the same exercise numbers but decrease the rest period.

All Three Rounds
---------------------------
10 Burpees
10 DB Snatches each arm 35 lb DB

[theNuge]

Tuesday, September 2nd, 2008

ME Upper Body

General Notes: This was my first time pressing in about 5 weeks and I could tell when I tried for a PR. I also think the incline DB press is the wrong supplemental lift for the press. I think I'll just do DB bench press next time and I'll supplement the regular bench press with standing overhead DB press.

SOHP
------
45x10
65x7
85x5
95x3 --> I thought I was doing 115x3...
115x3
135x0
125x3
115x5
95x8

DB Incline Press
------------------
55's x 5
40's x 10
40's x 10

Pull-Ups w/ Average Band
-----------------------------
Notes: I think I've been doing these wrong. So, the following reps were done while paying more attention to form.
5 reps
3 reps
3 reps
3 reps

DB Power Cleans
-------------------
17's x 12
17's x 12
15's x 12

Swissball Crunches
---------------------
20 reps
20 reps
20 reps

[theNuge]

Thursday, September 4th, 2008

ME Lower Body

General Notes: I get a big fail today because of my lame hips and lower back. They were so tight that I didn't want to try for 315 today. Maybe I can try for it next week.

Deadlift
---------
Notes: Instead of going for my PR I decided to lessen up the rest time and do some lighter sets across because of the way my hips and back felt.
135x5
135x5
185x5
225x3
255x3
255x3
225x3
225x3
225x3

DB Step-Ups
--------------
Notes: These get really tiring.
35's x 10 (each leg)
35's x 10 (each leg)
35's x 10 (each leg)

Good Mornings
-----------------
95x10
115x10
135x8
135x8

*** Stretching, Hot Tub and Light Swimming ***

[TheAth-ah-lete]

Hey Nuge, just checked this out, good progress. What's your current bodyweight?