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Full Workout Log

Starting 12/1/08

In-Season: Weeks 6-10

by Gary F. Zeolla


These workout logs are continued from: .Full Workout Logs: Starting 10/27/08: Rehab/ In-Season: Weeks 1-5.


Next contest: ADAU Raw Power Steel City Challenge (push/ pull), Saturday, January 10, 2009, in Monroeville, PA.

Age: 47.
Weight class: 114s or 123s.

Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times includes set-up, warm-up, lifting, cardio, stretching, and clean-up.


Week Six

Bench Assistance

In-season – Week 6 of 10

Monday – 12/1/08

DB Incline Bench: [10s/15, 20s/8, 30s-5, 35s/3] 40s/6, 42s/5, 45s/4

DB Flies: 10s/12, 10s/12

Lat. Pulldowns: [55/8, 80/5; Chin-ups: bwt./3], 5/8, 10/5

Pulley Strap Triceps Pushdowns [25/8] 35/10, 40/7

Shoulder Horn (arms together): [5/12] 7.5s/12, 7.5s/12

Stretching: 10-15 minutes

Workout time: 1:14

I felt a little better for this workout, and it went okay.

My left pec has been bothering me for some time, in the area right in front of the armpit. It’s not bad enough to keep me from benching, but I’m thinking maybe some light DB flies will help to strengthen the area, so I started them with this workout.

______________________________

 

Deadlifts

In-season – Week 6 of 10

Wednesday – 12/3/08

Deadlifts (sumo):

[45/15, 135/8, 225/5, 300/3] 335/5, 350/6

Hyperextensions: bwt/12, bwt/12

Dip Bar Reverse Crunches: 20, 20

Jump Rope: 2:00

Stretching: 10-15 minutes

Workout time: 1:09

I felt terrible and lifted terrible. Things went so bad I skipped my third set of DLs.

But I did rig a way to do hyperextensions in my power rack using two bars. I just did a couple of light sets with bodyweight to try it out, and it worked okay. But I need to get some better padding for the top bar. For this workout, I just wrapped an exercise mat around the bar.

Hyperextensions pic.

______________________________

Benches

In-season – Week 6 of 10

Sunday – 12/7/08

Benches:

[45/15, 95/8, 120/5, 140/3] 155/5, 165/3, 175/1

DB Rows (elbows in): [35/8, 45/4] 55/6, 55/6

Reverse BB Curls: [45/8] 50/8, 50/8

Heavy Bag: 6:00

Stretching: 10-15 minutes

Workout time: 1:18

After two terrible workouts in the past week, I figured I had no choice but to take a break. So I skipped Thursday’s workout and rested as much as possible Thursday, Friday, and Saturday. I felt better by this workout, but I knew it still wasn’t going to go well.

First off, with taking two extra days off since my last bench workout, there was too much time between bench workouts. Second, with the problems I’ve been having, my weight was down a couple of pounds in just the past week. I know that doesn’t sound like much, but for someone my size a two pound loss in one week does affect me, especially on benches.

In any case, I’m not sure if I’ll enter the contest in January or not as my training schedule is really screwed up now. The 175 is 15 pounds off of my last contest, but I’ll see what happens the next couple of weeks.

Finally, I experimented with bringing my elbows in on benches, but as soon as I did I remembered why I keep my elbows out. Tucking them in bothers my right elbow.

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Squats

In-season – Week 6 of 10

Monday – 12/8/08

Squats:

[45/15, 135/8, 185/5, 230/3] 230/6, 270/4, 280/3

DB Calves: [25/10] 30/12, 32/12

Bicycle Abs (reps to each side): 25, 20

Step ups: 5:00

Stretching: 10-15 minutes

Workout time: 1:16

An okay workout. With my hamstring healed, I mainly now need to get used to doing lower reps on squats and deadlifts.

Week Seven/
Final workouts for 2008

Bench Assistance

Rehab/ In-season – Week 7 of 10

Wednesday – 12/10/08

Dips: [bwt./10, 25/8, 40/5, 55/3] 70/6, 75/5, 85/3

DB Flies [10s/12] 12s/12, 12s/12

Pull-ups: [bwt./6] 10/6, 10/6

Triceps Presses (with curl bar): [25/8] 35/10, 37/8

Shoulder Horn (alternate arms): [5s/10] 7.5s/12, 7.5s/12

Stretching: 10-15 minutes

Workout time: 1:12

I felt rather good for this workout, and it went okay.

______________________________

Deadlifts

Thursday – 12/11/08

Deadlifts (sumo):

[45/15, 135/8, 225/5, 300/3] 335/6, 350/4, 365/2

Leg Curls (alternating legs): [7.5/10] 12/10, 15/8

Dip Bar Reverse Crunches: 20, 20

Jump Rope: 2:15

Stretching: 10-15 minutes

Workout time: 1:18

This will be my last workout for 2008. See my post Time for a Break for details.

For my next set of workouts, see Full Workout Logs: Starting 1/7/09: Alternate Weeks: Weeks 1-4.



Full Workout Logs: Starting 12/1/08: In-Season: Weeks 6-10. Copyright 2008 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs

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