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Thread: NR 2012 Training Log

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    Default NR 2012 Training Log

    Personal Data:
    Birth year: 1957
    Height: 5'7"
    Current Weight: 205
    Lean Weight: 185

    2011 Maxes in lbs. (Raw)
    Squat (with knee wraps) 475
    Bench 335
    Deadlift (coventional) 525

    2012 Goals: Not sure? Took off most of Dec. 2011 after training my ass off. Started back up in Jan 2012 with lifting 2x/wk. I'll focus now on getting my stength back up, but after that I'm just going to go after progressing, overall health, looking good, feeling good, mixing in gpp, cardio, stretching, and weight training. Nothing extreme like max cycles for Powerlifting or crazy diets for Bodybuilding? I plan on having fun with my training and diet this year without being obsessed with the numbers....

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    Good to see younposting up a log NR. interesting goals for the year any reason for the change or you just wanting to try something new n less stressful?
    To Die with Honor is the greatest Honor.

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    2/2/2012

    warmup: Row machine 10min, Lunges, Heavy Bag 2min. Foam Roll abductors, IT band

    Leg Press (strong bands) 225x15x2, 315x15, 405x12x5 (added calves x12 last 3 sets)
    Seated Leg Curls (lt. Band) 55x12, 100x8x2, (No Band) 145x??(to failure with assistance for last 3)
    Barbell Curls 95x8x3
    Deadlift 225x5, 315x3, 365x3x8
    45deg. Back Ext. BWx20x2

    T-K-E (Avg Band) 12x3

    Curls really hurt my wrist and elbows....db aren't as bad, but the barbell is a different feel..... I'll keep doing my deadlifts near the end of my workout until I feel more comfortable with heavier weights...

    It's only Feb....plenty of time to get back up to par..... My only wish right now is to pull my lazy ass out of bed in the morning to get my cardio in. One month (maybe 2) of am cardio and I'd feel much more energetic....

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    Quote Originally Posted by MCSS13 View Post
    Good to see younposting up a log NR. interesting goals for the year any reason for the change or you just wanting to try something new n less stressful?
    Thx M13.... It's more just an age thing right now. I want my training to make my life better, and not the ther way around. I have to be little more careful with how I go about things....

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    Quote Originally Posted by no_refills View Post
    Thx M13.... It's more just an age thing right now. I want my training to make my life better, and not the ther way around. I have to be little more careful with how I go about things....
    Gotcha man sounds good. Like you i too took dec off and most of jan so now im just tying to bring everything back together.
    To Die with Honor is the greatest Honor.

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    2/3/2012

    warmup; arm circles, heavy bag, OH Squats w/dowel

    BTN seated bb press: barx15x2, 105x12x2, 145x5x3
    Pulls downs Vhdl 150x12x2, 165x10x2
    Wt. Dips bwx12, 45x10, 45+40chX5, 45+20chX5
    BB Rows 135x12x2, 185x6, 185x5
    Superset:
    Face pulls/ Side Lateals 60x12-30x5, 60x12-25x8, 60x12-25x8

    Shoulderhorn 5x12x2
    Internal/External Rotations Theraband 15ex2

    6 lifts instead 4 (1 main 3 supplement) seems like alot, but with only hitting upper body 2x week it may not be to bad. Endurance is poor.....

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    Looks good bro.. nice to see you loggin.. ill be watchin and learning!!

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    Good to see ya posting a log again.

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    2/6/12

    Warmup:

    Box Squats (12" to pillow) 145x8x2, 235x5x5
    GHR bw 10x3
    Leg Ext. 80x10x4

    P.Clean ... rack pos. with bar. hang cleans w/bar

    Skipped GM's today. Going to work on portions of the Power Clean until I'm ready to add Power Cleans into my weekly routine....

    Nothing earth shattering. Just taking it one step at a time, getting back into a routine.....

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    2/7/2012 Upper body

    warmup: treadmill, foam roll

    External rotations cbl 12.5x12x3
    Side db laterals 25x16x2
    Bench various wide grips 145x12x3
    P.Cleans 135x2x5

    CG Bench 225x8x3, 225x6
    db incl. 60x12, 75x8, 75x6x3
    Wide grip p/u + Lat Pulls 7+5, 5+7, 4+6
    Lat Pulls v-hdl 165x10, 165x9, 150x12


    Shoulder hurt like hell squatting. Today it felt fine... must be something getting pinched in there... Crazy workout but I wanted to hit my shoulders and get them good and ready. Power Cleans I threw in there, because that's all I can think about this week.

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