Beefer got fat - Custom BP 3.0 Log

beefcake66 · Post by **beefcake66** » Sat Dec 03, 2011 4:00 pm

Another great workout today, and only 1 day late. Another day of rest would have been beneficial for my pecs but the amount I did have was just peachy for my legs apparently!

Bridge Workout #4

Bench Press - 85lbs x 0.5 (pushed up, too heavy. No negative); 80lbs x 5, failed on 6.
DB Pullover - 30lbs x 8
Rest 3-5 min

Deadlifts - 185lbs x 8 (~10 secs rest between some reps, 3 different grips, no hooks/straps)
BB Back Squats - 80lbs x 8 (fck yea! good squats!)

EDT: with 30 seconds rest (strict)
Chinups - BW x 1, Negs BW x 1, 1, 1, 1, 1
Flat DB press - 25lbs x 6, 6, 6, 6, 6, 6

Deadlifts are almost back to where I used to be (best reps at 185lbs was 12 I think)
Squats are doing alright, going to parallel it feels like but I don't have a spotter or mirror to check. Keeping back as straight as possible so I'm not good morning-ing the weight.
EDT is progressing nicely. Almost got in 2 BW chinups. Which at the 152lbs I weighed in this morning, is a PR. (best was 5 reps at 135lbs) Flat DB Presses went well, the last rep was a near-fail.

beefcake66 · Post by **beefcake66** » Tue Dec 06, 2011 6:37 pm

At noon I came home for lunch and went for a jog for the first time since my knee surgery. only 5 total minutes jogging.

Bridge Workout #5

Bench Press - 105lbs x 1
DB Pullovers - 35lbs x 8

Deadlift - 225lbs x 1
Squats - 90lbs x 6

Chinup - 0 (tried for one, exhausted from the rest)

no PR's yet, but my strength is almost entirely back to where it was........

beefcake66 · Post by **beefcake66** » Wed Dec 07, 2011 5:28 pm

Feast Day 18

No workout today, prepping for GLP1... decided that I may try to do Upper and Lower body into one day instead of seperate upper and lower day.

Did run on the treadmill again today, 17 minutes total with 6 minutes of running... adding an interval and 2 minutes each day I do it until I hit 10 intervals and 25 minutes, then I plan to increase the speed. Starting slow and working up, I am still recovering from my knee injuries/surgeries......

beefcake66 · Post by **beefcake66** » Sun Dec 11, 2011 3:16 pm

I'm going to abort the original plan to do GLP1 and 2 right now and go with a different plan. I'm kind of being forced to take a few days off due to woman-ness, but I'm thinking Monday or Tuesday I'll begin the new pure strength routine that has a focus on increasing sprinting speed. It's very simple and basic. I'll likely throw in either an EDT block or a a few straight sets of exercises for body parts I want to actually focus on.

The basic routine is like this:
warmup
2-3 sets of 2-3 reps of Bench Press (stopping when upper arms are parallel to ground)
2-3 sets of 2-3 reps of 95% 1RM Deadlifts (lifting to knee then dropping)
(accessory work goes here)
Ab Static Holds

Sprinting/Running will be done either before or after the Ab static holds...

RobRegish · Post by **RobRegish** » Sun Dec 11, 2011 3:38 pm

Keep up the great work Ang!

Looks like you're stringing some great workouts together, and making all the right moves!

So nice to see you doing well...

beefcake66 · Post by **beefcake66** » Wed Dec 21, 2011 8:44 am

ffffffuuuuuuuuuuuuu I fudged my run.
Going to resume with the ecdy and pick up where I left off. Only like 2 weeks off eh?