10/10/11
Mon

Squat
BWx10
45×5
75×5
115×5
145×5
200x5x3

I have accomplished my first goal. Super cool! I really thought it would be closer to Christmas before I hit 200.

The last two reps of the final set were pretty hard.

Press
45×10
60×5
75×5
98x5x3

Last set pretty hard but I am ready for 100

Pendlay Rows

45×10
65×5
85×5
95x5x3

This was the first time I had done these. 95 was fairly easy so I think this will be a good start point.

10/11/11
Tues

Curls
45×10
55×5
65×5
72x5x3

Elliptical
13 minutes
250 calories
3 minutes in Cardio Zone.  I hate the Cardio Zone.

10/12/11
Wed

I didn’t get in as much protein through out the day. I skipped my second meal which usually consists of egg beaters, and chicken made into an omelet. I am pegging 212 up from 194 with most of the weight on my thighs ass and stomach. My wife likes the ass explosion… lol

I had to order a new lift belt as I out grew the one I was using. I went from a Medium belt to an Extra Large one.

Squat
Lite day
BWx10
45×7
75×5
115×5
140x5x2

Bench
45×5
75×5
105×5
120×5
151x5x3
OMG these felt really heavy. This was only a 2 pound increase over last session. But I DID get all three sets so I am moving up another 2 pounds next Bench session.

Deadlift
45×5
75×5
105×5
165×5
220×5
Heavy but doable! When DL lands on my light day maybe I should do more than one set. I am now on the A/B rotation as I added in the Pendlay Rows for the B Day. So, I will be interested to see if this changes my progress with DL’s. I had been planning on doing the Power Cleans but decided it wasn’t for me at this time.

I spent another 5 minutes on the elliptical cooling down as my back felt pretty tight after this workout.

10/15/2011

Sat

I was tired Friday and my wife was coming home so I decided to work out Saturday instead.

Squat

BWx10

45×5

75×5

115×5

155×3

205x5x3

This is just under my current body weight of 210.  Crap! I am heavy!

Press

45×10

60×6

75×5

100x5x3

 

Rows

45×10

65×6

85×5

100x5x3

Curls

45×10

50×5

55×5

60×5

65×5

72x5x3

My shoes are breaking in really well I forget that I have them on now.

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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