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TOPIC: todd's journal

RE:todd's journal 3 years 2 months ago #34249

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Hey Todd,
Did your wife do this workout with you? Hope so!

Unfortunately no. We have a sick kid this week so this workout is the first since the end of the year that we didn't workout together. She did go to the gym and did do squats, leg presses, and goodmornings but not as heavy as she would have if I were with her. Hopefully we will be back to working out together by the end of the week. Important part is she went without me!
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RE:todd's journal 3 years 2 months ago #34269

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Day 3

5 min warmup

Overhead Press
95x12
135x8
145x5
155x5
165x5
135x10

WG Pullups
4 sets of 8 reps

Front Shoulder Raises w/plates
25x15
35x10
45x10

Dips
3 sets of 12-15 reps

Face Pulls
3 sets of 8-12 reps

Ab work(10 min)

BW=168lbs
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RE:todd's journal 3 years 2 months ago #34280

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Day 4

5 min warmup

Deadlifts
135x12
185x10
225x5
245x5
275x3x3 sets

Goodmornings
115x5x5 sets

Preacher Curls
75x10
95x8x2 sets
75x12

2 sets of light walking DB Lunges

Going to start another cycle of the good old 5/3/1 tomorrow and start getting prepared for a bench press meet in March and a full PL meet either in April or May.
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RE:todd's journal 3 years 2 months ago #34288

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Rd 1 Week 1 Day 1

5 min warmup

BB Bench Press
3 warmup sets
165x5
185x5
205x13

Incline DB Press
60sx10
70sx8
75sx8

Machine Flyes
3 sets of 10-12 reps

Dips
3 sets of 12-15 reps

Tricep Pushdown(v-bar)
3 sets of 8-12 reps

10 min ab work

10 min track sprints
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RE:todd's journal 3 years 2 months ago #34338

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Rd1 Week 1 Day 2

5 min warmup

Leg Press
4 sets of 10 reps(moderately heavy)

Low Box Squats
135x10
185x5
205x5
225x5
255x10

Pull Ups
4 sets of 8 reps

Walking DB Lunges
50sx20 stepsx 2 sets

Alt DB Curls
35sx8
40sx8
45sx8

Wall Sits= 2 sets of 30 sec.

*My asthma went crazy Monday so I had to take a few unexpected days off but was back today and no longer feel like I'm breathing through a straw! Felt good but still no sprints for a few more days(like I needed them today).
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RE:todd's journal 3 years 1 month ago #34394

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Rd 1 Week 1 Day 3

5 min warmup

Overhead DB Press
40sx12
50sx10
60sx8
65sx6

Front Alt DB Raises
20sx15
25sx10
30sx10

Dips
5 sets of 10 reps

One-Arm Tricep DB Ext
20sx12
25sx12
30sx10

Ab work 10 min



Rd 1 Week 1 Day 4

5 min warmup

Deadlifts
135x12
185x8
225x5
255x5
275x5

Goodmornings
95x8
115x8
135x5x2 sets

Pull Ups
BWx12/x8/x5/x5/x5

One-Arm DB Row
70x12
80x10x2 sets

Preacher Curls
75x10
85x8x2 sets

Track 10 min

*Asthma sucks...but am finally back to 100%. Hopefully it will be a LONG time(possibly never) before I have another flareup like I've had the last 2 weeks.
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RE:todd's journal 3 years 1 month ago #34407

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Rd 1 Week 2 Day 1

5 min warmup

Bench Press
135x8x2 sets
165x5
185x3
205x3
225x8

Incline DB Press
60sx8
70sx8
80sx7
85sx5

Machine Shoulder Raises(Static holds)
50lbx2 sets of 30 second hold

Machine Flyes
2 sets of 12 reps

Overhead Rope Ext
4 sets of 8-12 reps

Ab work(10 min)

*Bench press meet is in 2 weeks. The 2 weeks of asthma set me back but even though I'm not where I want to be I think I may still go. It's only an hour away and most sanctioned meets are over a 2hr drive so I want to attend this one.
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RE:todd's journal 3 years 1 month ago #34421

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Rd 1 Week 2 Day 2

5 min warmup

Low Box Squats
135x8x2 sets
185x5x2 sets
225x3
255x3
275x3

Front Squats
115x8
135x5x3 sets

Leg Press
485x10
575x8
485x12

Close-Grip PullUps
BWx10x2 sets
BWx8x2 sets

7 min track

Think I'm going to start incorporating front squats back in my routine from time to time. Once I perfect my technique I may go heavy on them for a while. One more week of low box squats and then I'm moving the box up a few inches for round 2(thank goodness).
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RE:todd's journal 3 years 1 month ago #34451

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Rd 1 Week 2 Day 3

5 min warmup

Standing OH BB Press
45x20/95x12/115x8
135x5
145x5
155x3
135x5

Front BB Raise
40x12
50x12
60x10
70x8

Dips
4 sets of 12 reps

Face Pulls
4 sets of 10-12 reps

50 pushups

10 min ab work
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RE:todd's journal 3 years 1 month ago #34474

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Rd 1 Week 2 Day 4

5 min warmup

Deadlifts
135x12
185x8
205x5
225x3
265x3
295x3

Goodmornings
95x5
115x5
135x5

WG Pullups
3 sets of 8-10 reps

One-Arm DB Row
70x8
80x8
90x8

Standing BB Curls
70x10
80x8
90x8
.
10 min cardio
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Re: RE:todd's journal 3 years 1 month ago #34548

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Rd 1 Week 3 Day 1

5 min warmup

Bench Press
135x8x2 sets
165x5
185x5
205x3
225x3
245x3

Incline DB Press
70sx8
75sx8
80sx5
85sx5

Dips
2 sets of 15 reps

One-Arm DB Extensions
20x12
25x10
30x8
35x8

DB Flyes
2 sets of 15 reps

10 min ab work

10 min HIIT cardio


Rd 1 Week 3 Day 2

5 min warmup

Leg Press
405x8x3 sets

Box Squats(15in box)
135x5x2 sets
185x5
225x5
255x5
275x3
295x3
315x4

Front Squats
135x10
145x8
155x5
165x5

WG Lat Pulls
4 sets of 8-12 reps

Standing BB Curls
4 sets of 8-12 reps
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Re: RE:todd's journal 3 years 1 month ago #34570

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Rd1 Week 3 Day 3

7 min cardio

Side DB Lat Raise
10sx35 reps

Overhead Smith Press
135x8x2 sets
155x8
175x5
185x5
195x5

Seated Incline BB Raise
30sx12x2 sets

Overhead DB Press
40sx18
45sx15

Overhead Rope Ext
3 sets of 10-12 reps

Face Pulls
2 sets of 12 reps

Ab work(10min)

Sprints on track(10 min)

BW=166lbs
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Re: RE:todd's journal 3 years 1 month ago #34626

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Been real busy..haven't missed a workout but haven't posted them either...here are the last two.

Rd 1 Week 4 Day 1

7 min elliptical

Bench Press
135x10x2 sets
165x5
185x5
205x5
225x5x3 sets

Incline DB Press
75sx8
80sx8
85sx6

Machine Lat Raises
2 sets of 15-20 reps

Standing DB Flyes
3 sets of 12 reps

Tricep Pushdowns
4 sets of 8-12 reps

Abs(10 min)




Rd 1 Week 4 Day 2

5 min elliptical

Leg Press
400x8x5 sets

Box Squats(15in box)
135x8
185x5
225x5
255x5
275x5
295x6

Front Squats
135x8x2 sets
155x5
165x5

Weighted Standing Twist
3 sets of 20 reps

Rope Pull Ups
4 sets of 6-12 reps

Alt DB Curls
30sx10
35sx10
40sx10

7 min elliptical
Last Edit: 3 years 1 month ago by todd.
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Re: RE:todd's journal 3 years 1 week ago #34876

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Wow...been off the boards for a few weeks. Haven't missed a workout but between work and all 3 kids playing sports my posting has declined. Hopefully will be back to posting regularly once everything slows down. My wife is still at it also and we usually lift together at least 1-2 times a week and then go solo the rest of the time. Although she hasn't dropped a lot of weight her figure has transformed drastically over the last 3 months and her favorite exercise is goodmornings! She has recently changed from doing more weights and less cardio to more cardio and less weights. She really wants to lose 15 more lbs and has been doing about 30 min of lifting 3 days/week along with 30-40min of cardio 4 times/week. Anyway....I'll try to start back logging or at least posting more soon!
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sure is hard to convince 3 years 1 week ago #34877

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Usually this is the thinking that goes with losing weight and I think the women still have this ingrained in their head and it's associated with cardio and in reality if the focus is put on the weights and the diet is pretty good the weight drop will be better by doing the weights with a higher frequency than the cardio and the weight loss will be the right kind of weight that will be dropped as the cardio will more than likely shed some of the muscle she's worked hard to put on, kind of taking a step backwards?

wish she could be convinced to do it by being a bit more restrictive on the diet and hit the weights harder, right?
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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