Yuppielifting's Blog

8/30 Chest and Back

yuppielifting — Tue, 31 Aug 2010 14:09:31 +0000

DB Bench 5×5 @95 5/5/4/2/2

Pullups 1/1/1/1/1

Crunches, three sets to failure

Back at it again

yuppielifting — Thu, 26 Aug 2010 15:49:13 +0000

So after tearing my bicep and then really tearing it moving, I am finally ready to get back to working out again. I have gone from being out of shape in February, working out for two months, getting back into shape just to get injured. Now it is time to have to go through those terrible start up work outs again, and get back in the routine. I am going to do a modify my previous workout but still stick with 5×5. I am going to warm up and cool down before and after each work out even when its not included.

Chest and Back A

DB Bench 5 x5

HS Pull Downs 5×5

Abs

Arms A

Military Press 5×5

Hise Shrug 1×20

Dips 5×5

Preachers 5×5

Cardio

Stairs

Sprints

Chest and Back B

DB Incline 5×5

DB Rows 5×5

Abs

Arms B

Upright Rows 5×5

Hammer Curls 5×5

Dips 5x failure

Cardio Day

Stairs

Sprints

3/24

yuppielifting — Thu, 25 Mar 2010 15:21:53 +0000

Warmup

Bench Press x 5 @ 105 – Put this up every rep. This felt really heavy and makes think that 110 is going to be quite challenging

Pull ups x5 @ BW : 4/2/2/2/1 Getting improvement, enough to drop Lat pulldowns

Cardio – some sprints on the precore.

3/23 Legs

yuppielifting — Wed, 24 Mar 2010 02:27:06 +0000

Warmup

Front Squats x5 @ 185: 5/5/5/5/3 – didn’t finish more on wind, lack of a safety cage and having a new grip (using straps)

Lying leg curls x5 @ 130 – finished all reps

Cardio – 7 precore sprints

3/22 Arms

yuppielifting — Tue, 23 Mar 2010 13:27:38 +0000

Warm up

Upright rows x 5 @ 125lbs – Did all reps but not in great form. Not sure if I should add weight or not because a few of them were in bad form. I probably will and then really work on form at 135.

Dips x 5 @ 45lbs – Did all the reps here, will move on to 55lbs I guess.

Hammer curls x 5 @ 40 – 5/5/5/5/3 Was so close on this. Will nail this next week.

Cardio – 3 sprints.

3/21 Chest and Back

yuppielifting — Mon, 22 Mar 2010 12:07:52 +0000

Warmup

DB Incline x 5 @ 90 – Completed all reps here. This seemed very heavy but I was able to get it up.

BB Bent over row x5 @ 195 – Completed all reps here. Really need to start using straps and focus on form.

Incline situps

3/20 Legs

yuppielifting — Mon, 22 Mar 2010 12:00:11 +0000

Romanian Deadlifts x 5 @ 195 – Completed all the reps here. Need to start wearing straps.

Leg Extensions x 5 – Doesn’t have the same weights as the other machine. Will need to figure out a different exercise in the future.

Cardio – 8 wind sprints

Lifting goals

yuppielifting — Sat, 20 Mar 2010 03:28:07 +0000

My new long term goals are to lean out. I really need to work on quantifying this. My main probably is I dont know what my body fat is. I think I need to get down to 205 at least. Also, I want the followning strength goals to.

Body Weight – 205 lbs

Bench Press – 315 lbs (1.5 x BW)

Military Press – 205 lbs (1 x BW)

Front Squat – 315 lbs (1.5 x BW)

Now I havent barbell benched in forever but I am guessing I bench about 255 lbs. I can press probably about 165- 175. I am not sure how much I can front squat. I think that is more working on glut, adductor and core strength than on quad strength but lets say 225 for now. This means I got a ways to go. I need to put 50lbs on my bench, 30lbs on my military press, which I think will be the hardest and 90lbs on my front squat, which I think will be easy. I have a lot of work to do. Before I go to Mexico I will see where I stand on my goals, and see how much progress I have made and how much I have to go.

3/19 Arms

yuppielifting — Sat, 20 Mar 2010 00:59:54 +0000

Today was kind of a blowout, I realized that I needed to change my workout. I am going to drop the cleans and just do military press. Also, I am going to drop the dumbbell triceps extensions, it is getting too awkward to get it in place.

military press x 5 @ 135: can do all of these, up to 145lbs

Hise Shurgs x 1 @ 245lbs, I could do this without a lot of pain, I think I do 275lbs next tie

Preacher Curls x5 @ 80lbs. Did all 5 sets in full. Next week move upt to 90 lbs

Dumbbell Tri Extensions x2 @ 100lbs, this weight seemed easy and I hit my head. I am going to switch to french curls

3/17 Chest and Back

yuppielifting — Thu, 18 Mar 2010 13:42:03 +0000

Warm up on expresso bike

Pull-ups x 4: 3/2/2/1 So close to getting four, next week

DB Bench press x5 @100lbs: Finished all 5 sets in this. Next week use 105lbs dumbbells.

Lat Pull Downs @ 180: 5/2/1 This was really hard. I cannot believe the difference in weight between 160 and 180. Its a 12% increase and it felt like it was tons. Will try next week, but hopefully I can do 5 sets of pull ups soon and can drop this.

Cardio, Expresso bike Alpice track.