Tman's Workout journal

[tman55]

Tuesday 07-27-04

I am back in town again. Hopefully I can get my workouts back onto a normal schedule.

Today I weighed 170lbs. I can see the top four abs and my obliques. The bottom two are barely covered with the last little bit of fat. I can see some striations in my chest and shoulders and back.

LEGS

Squats
35x10
125x6
175x4
225x3
265x3
305x2
355x2
385x5
385x5
385x5
385x5

Had no spot today and didn't feel comfortable going any heavier without a spot.

Leg Ext
195x8
195x8
205x6
205x6

Ham Curls
125x6
125x6
125x6
125x6

Hanging Leg Raises
4sets 20reps

Standing Resisted Ab Crunches
4sets 30 reps

 

[tman55]

Wednesday, July 28.

Today I weigh 171. I have no spot so I will go a little light.

CHEST
Bench
35x20
125x6
175x5
220x3
265x5
265x5

Weighted Dips
60x10
70x10

100 Pushups

Tri Pushdowns
4sets 8reps

One arm tri
4sets 8reps


I didn't do incline they seem to irritate the arm so i am going to take it easy on them for a few weeks.

 

[tman55]

Today's Workout

9-29-04 Wednesday

I felt good today. Might have been able to go 295 on Bench.


Chest

Bench
35x20
125x8
185x5
205x3
245x2
265x2
285x5
290x5

Incline

235x5
235x5

Weighted Dips

95lbs X 10
100lbs X 10

 

[tman55]

Off Day

9-30-04

Today is a rest day tomorrow is back and deads.

 

[tman55]

Friday Oct. 1

Back Day

Deads
35x8
125x5
215x3
305x3
355x3
405x5
410x5

Weighted wide grip pullups
45lbsx8
45lbsx8

Bent Rows
175x8
175x10

Reverse grip narrow pulldowns
190x5
190x5

Bi Curl
125x5
125x5
125x5
100x5

 

[tman55]

10-05-04

Leg Day

No spot today so going a little lighter today.

Squat
35x15
125x8
215x5
265x3
325x3
360x5
385x5

Box Squat
385x5
385x5

Leg Extension
70x20
90x15
120x8
130x8
150x8

Leg Curl

90x8
100x8

Calves
280x15
280x15

Standing resisted ab crunch
120x30
140x30
140x30
140x30

Hanging leg raises
set x 20
x20
x20
x20

felt real good today could have gone heavier but i don't like to go real heavy on squat without a spot. I work out at my office.

 

[tman55]

Wed., October 6

Rest Day

Tomorrow is chest. i am hoping to get 295 5 times.

 

[tman55]

Thursday, Oct. 7

Chest Day

Bench
35x20
125x10
185x8
225x3
265x2
285x1
295x5 (1asst)
295x5 (1asst)

Felt good on Bench today. A little disappointed I didn't get my goal of 295x5 with no assist, but i did get it 4 times without asst. Been a while since I got that weight.

Incline
240x3
240x3

Got a new bench and the incline feels different angle. It felt different so I wasn't successful in moving up to a new weight. I'll get there next week.

Weighted Dips
100lbsx10
100lbsx10

also.....
standing resisted ab crunches, hanging leg raises, some additional tricep work.

 

[tman55]

Friday, October 8 Back

Today I weigh 171. Overall I felt pretty good. I still have to be careful with my left arm when doing some pulling exercises.

Deads

35x10
125x5
195x5
245x3
295x3
340x2
385x5
400x5


Went a little lighter than I could have to be honest. My mind wasn't really in it today. Still overall a good Deads day.


Weighted Wide Grip Pullups

35lbsx8
35lbsx8

These hurt my left arm from the lower outside delt down to the inside of my elbow area.


Reverse Grip Narrow Pulldowns

180x8
210x8
215x8

also did some bicep work today and abs.

 

[tman55]

Saturday, October 9

Rest Day

Did some Cardio (45min on elyptical trainer) and some ab work.

 

[tman55]

Monday, October 11

Leg Day

Squat
35x15
125x8
185x5
265x3
305x3
355x5
355x5

Leg Extension
150x10
150x10

Leg Curl
100x8
100x8

Today was a waste of time basically. I had the strength but my mind was somewhere else, had a headache and generally didn't want to workout. So I convinced myself to go through the motions a little bit and do a little light workout.

 

[tman55]

Tuesday, October 12

Chest Day

Bench
35x20
125x10
185x5
215x3
240x3
280x1
295x5 (1 asst)
300x4(1asst)

Felt ok on bench today. I felt strong but wasn't really that much stronger than last workout. I did move up 5 lbs in weight to 300 and got 3 no prob.

Incline
225x5
225x5

My workout partner had to leave. No spot on Incline so i went a little light today.

Weighted Dips
105lbsx10
105lbsx10

also did some abs

 

[tman55]

Wednesday, October 13

Today is a rest day.

I will do some cardio(35-45min) and some ab work and that is it.

Today I weigh 172.

 

[tman55]

Thursday, October 14

Back Day Today I weigh 172

Dead
125x10
175x8
215x5
275x5
315x5
360x5
405x5
415x5

Weighted Pullups
45lbx8
45lbx8

Reverse Grip Narrow Pulldowns
195x5
205x5

also did some abs and bicep

 

[tman55]

Monday, October 18

Today I weigh 174.

Squat
45x10
135x5
185x5
225x3
275x3
325x3
375x5
395x5

Didn't feel like going heavy. Felt strong though. Could have gone heavier. Didn't get much sleep over the weekend and I didn't eat good this morning before the workout.

Leg Ext
150x10
150x10
150x10

Leg Curl
110x8
110x8
110x8

Calves

260x15
260x15
260x15

Bicep Curls
50x10
50x10
70x8
90x8
110x8
130x8


Also did some abs.

 

[tman55]

Tuesday, October 19

Chest Day

Today I weigh 173. I felt pretty strong except I was a little hungry.
I am replacing Incline with Decline bench for a while to mix it up a little.

Bench

45x20
95x10
145x8
205x3
240x3
280x1
300x5 (no assist!!)
300x2

Decline Bench

185x10
225x8
245x5

Haven't done Decline in a long time, so I started a little light and will increase the weight in the weeks ahead.

Weighted Dips

110lbsx10
110lbsx10

Did some tricep and some abs too. Overall I was happy because I hit a PR by hitting 300 for 5 reps!

I will max on Bench next week. I hope to get twice my bodyweight next Tuesday. I will be around 167 to 170 when I max.

 

[tman55]

Wednesday, October 20

Today is a rest day. I weigh 173. I will try and have a good Dead workout tomorrow and then get ready to max on bench on tuesday.

 

[tman55]

Thursday, October 21

Today I weigh 172. Today is Dead day.

Dead
45x10
135x10
185x3
245x3
305x3
365x2
405x5
420x5 *PR*

Weighted Pullups
35x10
35x10

Seated Rows
195x5
205x5

also did bicep and abs

 

[tman55]

Tuesday, October 26

Today is Leg Day. I weigh 171 today.

Was supposed to max on bench today but i didn't do legs yesterday so everything got pushed back a day. Bench max tomorrow.

Squat
45x15
135x10
205x5
245x3
295x3
365x3
405x5
405x5

Leg Ext
150x10
150x10
150x10

Leg Curl
110x8
110x8
110x8

Calves

260x15
260x15
260x15

Bicep Curls
50x10
50x10
70x8
90x8
110x8
130x8

also abs.

 

[tman55]

Wednesday, October 27

Today I weigh 169.

Today is Bench Max Day. I have a goal of benching twice my bodyweight.

Here's what happened:

45x25
135x8
185x2
135x3
275x1
310x1
340 Failed attempt (got half way)
335x1 **NEW PR**
340 Failed attempt again.
This time almost got it and my hamstrings cramped up...both of those mf's cramped at the end of my lift and the bar dropped to my chest. DAMN...I know I can get it. 169 x 2=338 I got 335 today so I am 3 damn pounds away from my goal!