Beastmaster103 - back to basics

[beastmaster103]

05/24/13 - DL

Warmup - 7 minutes on the elliptical; 135 X 5; 195 X 3; 245 X 2
297.5 x 3
235 X 4,4,4,9

Shrugs - 195 X 12 X 3
Lunges - 70 X 12 X 3 (35 lb DB's in each hand)
Weighted Situps - 35 X 12 X 3

Everything felt pretty good. The 297.5 was a bit heavier than I envisioned, but the backoff sets felt extremely light. I am still trying to get 2-3 good reps on every workset.

[beastmaster103]

5/26/13 - BP
Warmup - Bar X 5; 95 X 4; 145 X 3
195 X 3
150 X 4,4,4,11

Chinups - BW X 6,4,4
DB Muscle Snatch - 35 X 9,10,10 (per each arm, ramping up to 4 consecutive reps)
Skullcrushers - 60 X 12 X 3 - felt fine, fatigue setting in during last set. Weight is still really light.

The plan was to workout Sunday or Monday, but family obligations tired the shit out of me. I'm definitely doing a squat workout tonight, and may double up with the press workout as well.

[beastmaster103]

5/28/13 - BS
Warmup - 15 minutes on elliptical; Bar X 5; 95 X 4; 135 X 3; 185 X 2
217.5 X 3
172.5 X 4,4,4,8

Light Paused Squats - 65 X 5; 100 X 4; 130 X 3

Seated Calf Raise - 60 X 12 X 3

[beastmaster103]

5/29/13 - Press
Warmup - Bar X 5; 95 X 4
135 X 3
117.5 X 4,4,4,8

DB Rows - 65 X 12 X 3
DB Reverse Flyes - 20 X 12 X 3
BB Bicep Curl - 60 X 12 X 3

Everything felt great. The DOMS is lessening as I am keeping the workouts more consistent. I'm excited to see if I can progress as far as I hoped prior to vacation in late July. It will be interesting...but I'm loving Les's 4X4 programming change.

DL today - 5/30 - or tomorrow - 5/31, depending upon how my legs/lower back feel from Tuesday's workout...

[beastmaster103]

6/1/13 - DL
Warmup - 135 X 5; 225 X 3
282.5 X 3
242.5 X 4,4,4,9

BB Shrugs (OH grip) - 200 X 12 X 3
DB Lunges (pair of DB's) - 80 X 12 X 3
Weighted Crunches - 40 X 12 X 3

6/2/13 - BP
Warmup - 45 X 5; 95 X 4; 145 X 3
185 X 3
155 X 4,4,4,11

Chinups (BW) - 6,5,4
DB Muscle Snatch - Ramping Sets, 4 per arm - 40 X 10 X 3
Skullcrushers - 65 X 12 X 3

Overall, I was pleased with both workouts. The DL's felt really light. I added a fifth rep to the 2nd set of chinups. The lunges weren't too hard. It will be interesting to see how the next cycle goes as BS will be the last exercise of the first four-week cycle. I'm trying to keep a two days on - one day off - type schedule to gain back a bit of time I lost from traveling. There was a lot of family stuff at the end of this week...

[beastmaster103]

6/6/13 - BS and Press

BS - warmup - 15 minutes on the elliptical; Bar X 5; 95 X 4; 135 X 3; 175 X 2
210 X 3
180 X 4,4,4,8

Pause Squats - 65 X 5; 100 X 4; 135 X 3
Seated Calf Raise - 65 X 12 X 3

Press - warmup - Bar X 5; 95 X 3; 120 X 2
150 X 3
122.5 X 4,4,4,6
DB Row - 70 X 12 X 3
Bent Over DB Raises - 20 X 12 X 3
BB Bicep Curl - 65 X 12 X 3
DB Hammer Curl - 20 X 10

Squats felt good. Workset was a minor struggle on maintaining form, so I actually completed 4 reps, with the 2nd of 4 not "counting."
Right shoulder was a bit tight. Press felt good overall, though. It was hot as hell in my garage last night...probably from the humidity outside since it rained most of the night.

[beastmaster103]

6/9/13 - DL
Warmup - 135 X 5; 175 X 4; 225 X 3; 275 X 2;
312.5 X 3
250 X 4,4,4,10

Shrugs double OH - 205 X 12 X 3 - will start 10 lb jumps. This is too easy, and I had (6-7 years ago) been shrugging over 5 plates a side.
DB Lunges (42.5 lbs per DB) - 85 X 12 X 3
Weighted DB Crunches - 42.5 X 12 X 3

Overall, this felt really good. The DL always seems "heavy" for the workset, but the backoff sets were light (mentally). I have BP tonight, then will try to get squats in on Tuesday for a three day trifecta.

I may need to add some cardio/interval training into this workout schedule...but I'm just getting acclimated to the lifting volumes...

[beastmaster103]

6/12/13 - Bench Press

Warmup - Bar X 5; 105 X 4; 155 X 3
205 X 3;
160 X 4,4,4,11;

Chinups (BW) - 6,5,4;
DB Muscle Snatch - 45 X 10 X 3 (pyramid set - 1-4 reps per arm)
Skullcrushers - 70 X 12 X 3;

[beastmaster103]

06/13/13 - BS

Warmup - Bar X5; 95 X 4; 135 X 3; 190 X 2
232.5 X 3;
187.5 X 4,4,4,8;

Pause Squats - 65 X 5; 105 X 4; 140 X 3

Seated Calf Raises - 70 X 12 X 3

My legs felt spent after this workout. I had (still have as of this morning) a soreness/fatigue in my lower thighs/hamstrings and around the knees. This is not something I'm used to feeling. I think it may be because of where/how I place my ez curl bar on my thighs while completing the calf raises. I'll have to change this somehow...

I rigged some piping on the back of the power rack to allow me easy access to the 45's. Well, one of the pieces of piping collapsed off of the rack, which sucks. I had a feeling it was going to happen, but I have to find a new place to house these plates.

[beastmaster103]

6/15/13 - Press

Warmup - Bar X 5; 95 X 3; 125 X 2
160 X 3;
127.5 X 4,4,4,6;

One Arm DB Row - 75 X 12 X 3
Bent Over DB Raises - 20 X 12 X 3
BB Bicep Curl (Ez Curl Bar, Wide grip) - 70 X 12 X 3
DB Hammer Curl - 40 X 4, 30 X 12 X 2 (alternating reps total, not reps/bicep)

The press felt really good. DB Rows felt really strong as well. I added some hammer curls with the bicep curl as a bit of variation. I may mix things up and throw in some alt DB bicep curls in the near future.

6/16/13 - DL

Warmup - 135 X 5; 185 X 4; 225 X 3; 275 X 2

327.5 X 3
257.5 X 4,4,4,9

BB Shrugs - DOH Grip - 215 X 12 X 3
DB Lunges - 85 X 12 X 3
DB Weighted Crunches - 45 X 12 X 3
BB Wrist Curl - 75 X 20,20,15

DL workset felt tough, but good. The backoff sets feel extremely "easy," relative to the workset, which is a good sign. I'm trying to throw in a grip exercise to prevent it from becoming a weakness. I have kept the double overhand grip for all exercises. I will move to a pinch grip if/when I deem it necessary. Hopefully, that won't occur anytime too soon. I keep thinking I'm less than 75 lbs from 400...although my alltime high PR was 385 X 5, so this should be attainable.