Back/Hams: Routine C - 1/26/12

This is my first post for the 2012 training/competition season! ...and I still have yet to decide on a show...most likely sometime in June (hmm, commitment issues?).
Regardless, I've made a vow to myself that I will update this blog on a more daily basis, and not only will I track my progress in the gym, but my diet, and any other training related stuff.

So far, so good. I've started the year out strong with a productive January. I successfully completed a round of Jim Wendler's 5/3/1 strength training routine, which has abled me to reach new PR's on a weekly basis. I LOVE seeing results in the gym, and it is what keeps me motivated!

Today was back and hams - my favorite! :


Deadlift (5 rep week of 5/3/1 routine)
warm-up
5 x 115
5 x 130
8 x 145

Barbell Bent-over Row
warm-up
55 x 8, 8
60 x 8

Barbell Stiff-leg Deadlift
75 x 12, 12, 12

(I was shockingly able to walk in at peak gym time and find a barbell and a squat rack waiting for me. Yay!)

Pull-ups on TRX
4 sets of 25

Rope Pulldown
warm-up
30 x 6, 6

Straight-arm Pulldown
20 x 10, 10, 10

Dumbbell Leg Curl
20 x 10, 10, 10

Cardio consisted of 30 min uphill fast walk on treadmill at level 15, followed by a quick stretching session.

Macros:
Protein: 140g
Carbs: 120g
Fat: 35g

After today, my body is screaming out "sleep,"... so away I go...Zzzzz

Quads: Routine B - 12/26/11

Week 1 of a new routine! Starting out feeling strong :)

Squat (5 rep)
w/u
115 x 5
125 x 5
140 x 7

Hack Squat (on Smith Machine)
w/u
95 x 10, 10

Sissy Squat
0 x 15, 15, 15

Dumbbell Step Lunge
25's x 10, 10, 10

Leg Press
110 x 20, 20

Cardio: eliptical 30 min

Supplements:
Multi-V
Fish Oil
Isolated Whey
BCAAs

Back/Hams: Routine A - 12/21/11

Getting stronger by the day!

Deadlift (5/3/1 week)
115 x 5
130 x 3
145 x 5

Lat Pulldown Wide-Grip
w/u x 2
60 x 6, 6, 8

Dumbbell Bench Row
20's x 10, 10, 10

Seated Close-Grip Row
60 x 10, 10, 10

Seated Leg Curl
w/u
70 x 10, 10, 10

Dumbbell Leg Curl
17.5 x 12, 12, 12

Cardio:
20 min on treadmill, powerwalk @ level 10 incline

Supplements:
Multi-V
Fish Oil
BCAAs

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Chest/Tri's: Routine A - 12/18/11

Bench Press - on Smith machine b/c there were no free barbells, cons of belonging to a busy gym...grr.
60 x 5
70 x 5
80 x 7


Incline Dumbbell Press
2 w/u's
25's x 10, 10, 10



Assisted Chest Dips
35 x 10, 10, 10



Tricep Rope Pulldown
2 w/u's
30 x 8, 8



Lying Dumbbell Extension
w/u
12.5's x 8, 8



One-handed Pressdown
20 x 12, 12



Supplements:
Multi-V
Fish Oil
BCAA's
Whey Isolate

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Shoulders/Bi's: Routine A - 12/13/11

Dumbbell Military Press
2 warm ups
20's x 8, 10, 10

Seated Side Lateral
10's x 10, 10, 10

Super Set:

Front Raise
1 warm up
10's x 10, 10
Rear Delt Raise
1 warm up
10's x 10, 10

Barbell Curl
1 warm up
40 x 5, 5, 5

Rope Curl
1 warm up
40 x 10, 10

Machine Bicep Curl
20 x 12, 12

Supplements:
Multi-V
Fish Oil
BCAA's
Whey Isolate

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Back/Hams: Routine A - 12/12/11

Deadlift (3 rep of 5-3-1 routine)
105 x 3
120 x 3
135 x 7


Lat Pulldown Wide Grip
2 warm-ups
50 x 10, 10, 10


Dumbbell Bench Row
20's x 10, 10, 10



Seated Close Grip Row
50 x 12, 12, 12



Barbell Stiff-leg Deadlift
50 x 10
60 x 10, 10



Seated Leg Curl
1 warm-up
60 x 10, 10, 10



Cardio: 1/2 hour on eliptical @ level 10


Supplements:
Multi-V
Fish Oil
Hydro Whey
BCAA's


Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Shoulders/Bis: Routine A - 11/28

I'm Finally back to logging my training online! After adjusting to the cross-country move that resulted in a bit of a break from timed meals and a steady training schedule, I am back in full swing, ready to make 2012 an amazing competition year!

Military Press w/ barbell
45 x 5, 5, 8

Seated Side Lateral
10's x 10, 10, 10

Super-Set:

Front Raise
8's x 12, 12, 12
Rear Delt Raise
8's x 12, 12, 12


Barbell Curl
w/u: 30 x 8
40 x 5, 5, 5

Rope Curl
w/u: 20 x 12
40 x 10, 10

Concentration Curls
12's x 12, 12 - each arm

Macros:
Protein: 140g
Carbs: 120g
Fat: 35g

Supplements:
Multi-V
Fish Oil
Optimum Nutrition BCAAs
Optimum Nutrition Hydro Builder