Progress Week 2

As expected, I went up in weight a this week.  I was actually a lot happier with the weight I was using this week.  I’m still not back to where I was at my peak, but I’m getting there slowly buy surely.  I also tried front squats this week and I don’t know if I enjoyed them as much as back squats.  It was definitely easier to get lower, but I suppose that because I’ve never been as experienced with front squats I didn’t enjoy them as much.

Next week the routine is changing.  I’m still doing four a week but the routine will change and be focused toward building endurance rather than strength.  I’ll try to use similar weights to what I used this week, but I’ll be upping the reps.

As for this week, I actually messed up on Friday.  I wound up getting distracted and wasn’t able to go to the gym which means that I missed Back/Biceps day.  The gym isn’t open on the weekend so there was no way for me to make it up this weekend, so instead I spent whatever time I had over the weekend working on pull ups and I was actually able to notice some growth in my pull up ability this weekend.

That leads me into my final segment for this post before the actual workout.  After the next two weeks are over I’m going to be done with this routine completely, which means that I will probably take a week and do a deload week.  I’m still working out what all I want to do over the course of that week but I think I might want to try a 5x5x5 workout or something of that nature.  I’ve still got some time to work out the details, but this is the heads up.

Monday:  Chest/Triceps

  • Incline Barbell Bench Press
    • 20 reps @ 20 lb (Warmup)
    • 8 reps @ 60 lb
    • 8 reps @ 60 lb
    • 6 reps @ 60 lb
  • Flat Dumbbell Press
    • 8 reps @ 35 lb
    • 8 reps @ 40 lb
    • 8 reps @ 40 lb
  • Weighted Dip
    • 8 reps @ BW -45 lb
    • 8 reps @ BW -45 lb
    • 8 reps @ BW -50 lb
  • Close Grip Barbell Bench Press
    • 8 reps @ 60 lb
    • 6 reps @ 60 lb
    • 6 reps @ 60 lb
  • Dumbbell Lying Triceps Extension
    • 8 reps @ 50 lb
    • 8 reps @ 50 lb
    • 8 reps @ 50 lb

Tuesday:  Legs/Calves/Abs

  • Squat
    • 8 reps @ 20 lb (Warmup)
    • 8 reps @ 70 lb
    • 8 reps @ 80 lb
    • 6 reps @ 80 lb
  • Leg Press
    • 8 reps @ 180 lb
    • 8 reps @ 180 lb
    • 8 reps @ 180 lb
  • Hack Squat
    • 8 reps @ 50 lb
    • 8 reps @ 70 lb
    • 8 reps @ 90 lb
  • Romanian Deadlift
    • 8 reps @ 90 lb
    • 8 reps @ 110 lb
    • 8 reps @ 110 lb
  • Seated Calf Raise
    • 8 reps @ 90 lb
    • 8 reps @ 110 lb
    • 8 reps @ 100 lb
  • Cable Crunch
    • 8 reps @ 60 lb
    • 8 reps @ 70 lb
    • 8 reps @ 70 lb
  • Hanging Leg Raise
    • 10 reps
    • 10 reps
    • 10 reps

Thursday:  Shoulder/Traps

  • Overhead Dumbbell Press
    • 8 reps @ 20 lb (Warmup)
    • 8 reps @ 25 lb
    • 8 reps @ 25 lb
    • 8 reps @ 25 lb
  • Arnold Press
    • 8 reps @ 25 lb
    • 8 reps @ 30 lb
    • 8 reps @ 30 lb
  • Barbell Upright Row
    • 8 reps @ 50 lb
    • 8 reps @ 50 lb
    • 8 reps @ 60 lb
  • Bent Over Lateral Raise
    • 8 reps @ 15 lb
    • 8 reps @ 15 lb
    • 8 reps @ 15 lb
  • Dumbbell Shrug
    • 8 reps @ 35 lb
    • 8 reps @ 40 lb
    • 8 reps @ 40 lb

Friday:  Back/Biceps/Abs

  • Missed 😦
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s