Joe's Log

[Joe Costello]

Had a few workouts in between this one and last post

Well, I continue to be my normal ADD self and change my workouts all the frickin time. I wish like hell I had a training partner to hold me accountable to a set routine because apparently I'm not smart and disciplined enough to do it myself.

Press-worked upto 175x1 - this felt like crap so didn't push it

Seated Db Press - 45x4x12

Up Rows - 95x3x10

Light Bench - 185x2x10

Seated Alt. Hammer Curls - 35x3x10

*Left the gym and hung my head in shame.

[Joe Costello]

Back with new focus and new goals. I can now train consistently and I have a training partner now. He's big and strong as hell which should definitely help. Had a great partner back in Minneapolis, but just had to train at different times the majority of the time. Looking forward to driving each other to get stronger.

A few workouts to get up to speed:

Bodyweight - 258

6/5/11 - Tues
Week 1, Cycle 1 of 531

Combined benches and squats b/c of 4th of July holiday and no gym was open to train

Bench
225x10
185x5x10

Supersetted with Chins
BW x approx 50

Squats
340x10 - read the wrong week, supposed to be 315

Gym was HOT - called it quits here



6/7/11 - Thurs

Jump rope
Stretch

Press
150x10
95x3x10

Dips
BW x 10, 8, 6

All Supersetted with chins
BW x approx 60 reps

Face Pulls
5x20

Bleacher sprints
5 trips



6/8/11 - Friday

Jump rope
Stretch

PC
150x5

Deads
365x10
435x5 - decided to feel a little heavier weight on this because I haven't done this for so long

Bb Rows
145x4x10

SLDL on box - bar touching toes - no belt
185x3x10

Hanging straight leg raises
BWx4x10

100 yd sprints at 80% x 3



Cycle 1, Week 2
6/11/11 - Mon

Jump rope
Stretch

Bench
240x6

Supersetted with Chins
BWx50

185x4x10, 6
135x5

Supersetted with Db Rows
100x5x10

Bb Curls
95x10, 6 - left wrist killing me so I stopped



6/12/11 - Tues

Jump rope
Stretch

Squat
335x10
225x4x10
245x10

GHR
BWx4x5-6

Hanging straight leg raises
BWx 2x10

Pulley Ab Crunches
2x10

Car Pushes in the pouring rain
6 trips x 40 yards

[Joe Costello]

7/14/11 - Thurs

Press
160x8
135x2x10
115x10

Dips
BWx2x8

All supersetted w/Chins
BWx50-60 reps

Upright Rows
95x5x10

Face Pulls
5x20

Lying Tri X EZ curl bar
70x3x10-12

Good wo

[Joe Costello]

7/15/11 - Fri

Jump Rope - Did it for 1 min nonstop *this was the first time I've been able to jump rope this long without either tripping on the rope or getting so exhausted I had to stop. Pathetic, yes, I know.
Stretch

PC - 160x5

Dead - 385x6

Bb Row - 155x4x10

SLDL - 185x2x10

Abs - 4x10

[Joe Costello]

7/20/11 - Wed

Cycle 1, Week 3

Took Monday and Tuesday off from training due to travel so I combined benches and squats

Rotator work

Bench
255x4
185x5x10

Chins
BWx40 reps

Squat
350x10
385x3 - not part of the workout, but felt like going a little heavier for some fun
245x4x10

[Joe Costello]

7/22/11 - Fri

Jump rope

Press
165x6
135x3x10

Supersetted with Chins
BWx50

Seated Db Press - I actually kind of liked these
45x3x10

Up Rows
95x5x10

Db Side Lat and Ft Raises
5 sets