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Full Workout Logs - Starting 5/3/2010

Alternate Weeks Routine

Weeks 7-12 of 12

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: Starting 3/24/2010 - Alternate Weeks Routine - Weeks 1-6 of 12.


Age: 49.
Weight: See each week. Body fat and lean body mass being measured by digital body fat calipers.

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

See also Cardio Logs - First Half of 2010.


Week 7 (Week A)

Bodyweight: 119.6 pounds.
Body Fat: 12.0%.
Lean Body Mass: 105 pounds.
My LBM is finally going in the right direction again.

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Bench Assistance

Monday – 5/3/10

Incline Bench [DBs: 10s/20, BB: 50/10, 80/6] 95/9, 105/7. 115/5

Chin-ups: [bwt./8, 3.75/5] 6.25/9, 8.75/7, 11.25/5

Side Laterals: [3.75s/10] 7.5s/12, 8.75s/10, 10s/8

CB Reverse Curls: [35/10] 42/12, 45/10, 47/8

Stretching: 10-15 minutes

Workout time: 1:17

Still struggling with my form on benches. With this workout I remembered why I stopped tucking my elbows--it bothers my left elbow too much. Instead, I feel much stronger and with no pain if I keep my elbows extended somewhat. On my last rep here, I think I got the form just right. But I’ll see what happens with regular benches next week.

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Squats

Wednesday – 5/5/10

Front Squats: [45/20, 75/10, 100/6] 115/9, 125/7, 135/5

Side Step-ups (reps to each side): 3” step: 10, 5” step: 10, 10, 10

Twisting Crunches (reps to each side): [--/10], 1.25/12, 2.5/8

Stretching: 10-15 minutes

Workout time: 1:08

My adductor was only bothering me slightly and the workout was going well, until I did the ab exercise. Then pain really flared up. It made no sense, but I won’t be doing that exercise anymore.

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Benches

Thursday – 5/6/10

Close Grip Benches: [45/20, 75/10, 95/6] 107/9, 117/7, 127/5

DB Flyes: [7.5s/10] 12s/13, 14s/11, 15s/9

DB Rows (elbows out): [30/10, 37/6] 45/9, 47/7, 49/5

Stretching: 10-15 minutes

Workout time: 1:10

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Deadlifts

Sunday – 5/9/10

Deadlifts (Conv.): [45/20, 135/10, 195/6] 225/9, 245/7, 265/5

Leg Curls (legs together): [5/10], 7.5/12. 10/10, 12/8

Lying Adductor: 10, 10, 10

Leg Raises: 20, 15, 15

Stretching: 10-15 minutes

Workout time: 1:05

The Lying Adductor exercise is being done lying on the floor with legs bent, feet flat on the floor. I then allow my knees to drop to the sides as far down as is comfortable, and then bring then back up. I started doing this movement as a stretching exercise but figured it would work as a strengthening exercise as well.

I did the exercise without weights here, but I’ll probably strap plates to my knees eventually or just do higher reps. I might also experiment with different angles. I think this exercise along with the Side Step-ups above will prove to be the two best exercises for rehabbing my adductor.


Week 8 (Week B)

Bodyweight: 119.8 pounds.
Body Fat: 12.0%.
Lean Body Mass: 105 pounds

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Bench Assistance

Monday – 5/10/10

DB Overhead Presses [5s/20, 12s/10, 17s/6] 22s/9, 25s/7. 27s/5

Parallel Grip Pull-ups: bwt./9, 2.5/7, 5/5

Preacher Curls [27/10] 35/12, 37/10, 40/8

Shoulder Horn: [2.5s/10] 4.5s/12, 5.25s/10, 6s/8

Stretching: 10-15 minutes

Workout time: 1:04

I think I forgot to include the Shoulder Horn exercise the last couple of times I posted this workout. And on them, dropping down to eight reps seemed too heavy. I think it will be best to stick with 10-15 reps for rotator cuff work.

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Squats

Wednesday – 5/12/10

Raw Squats: [45/20, 105/10, 135/6] 155/9, 175/7, 195/5

DB calves: [20/10] 26/12, 29/10, 31/8

Sit-ups: [--/10] 2.5/12, 3.75/10, 5/8

Stretching: 10-15 minutes

Workout time: 1:12

The only good thing about my adductor injury is it’s giving me a good chance to work on my form on squats. I’ve been experimenting with different foot angles. It may sound strange, but if I angle my feet about 45 degrees it bothers my adductor more and I feel weaker than if I angle them out about 60 degrees. I also feel I can break parallel easier with the greater angle. Just that slight difference in foot angle makes a huge difference in the feel of the lift.

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Benches

Thursday – 5/13/10

Raw Benches: [45/20, 75/10, 100/6] 115/9, 125/7, 135/5, 145/3

Curl Bar Rows: [65/8, 75/5] 82/9, 87/7, 92/7

Triceps Pushdowns: [35/10] 37/12, 42/12, 45/10, 47/8

Stretching: 10-15 minutes

Workout time: 1:10

Now that I got my form figured out and my pec is feeling okay, I was going to increase the weights a little more on benches, but instead I figured I’d add a set and hit a triple while I still wasn’t pushing too hard. And it felt good.

I messed up adding the weights for my first set of pushdowns and under-loaded the cable, so I had to do an extra set to do what I had originally planned.

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Deadlifts

Sunday – 5/16/10

Raw Deadlifts (sumo): [45/20, 135/10, 205/6] 245/9, 265/7, 285/5, 305/3

Hyperextensions: [bwt/10] 7.5/12, 10/10, 12/8

One-leg Dip Bar Twisting Reverse Crunches (reps to each side): [--/10] 1s/12, 1.5s/10, 2s/8

Stretching: 10-15 minutes

Workout time: 1:15

Ditto my comments about benches for DLs, except of course to substitute “adductor” for “pec.” And it really felt good to be back to pulling over 300 again.


Week 9 (Week A)

Bodyweight: 119.6 pounds.
Body Fat: 12.0%.
Lean Body Mass: 105 pounds.

______________________________

Bench Assistance

Monday – 5/17/10

Incline Bench [DBs: 10s/20, BB: 55/10, 85/6] 100/9, 110/7. 120/5, 130/3

Chin-ups: [bwt./8, 3.75/5] 7.5/9, 10/7, 12.5/5

CB Reverse Curls: [37/10] 45/12, 47/10, 50/8

Stretching: 10-15 minutes

Workout time: 1:10

_____________________________

Squats

Wednesday – 5/19/10

Front Squats: [45/20, 75/10, 105/6] 120/9, 130/7, 140/5, 150/3

Side Step-ups (reps with each leg): [3” step: 10] 5” step: 12, 12, 12

Bicycle Abs (reps to each side): 15, 15, 12

Stretching: 10-15 minutes

Workout time: 1:07

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Benches

Thursday – 5/20/10

Close Grip Benches: [45/20, 75/10, 95/6] 112/9, 122/7, 132/5, 142/3

DB Flyes: [10s/10] 14s/12, 15s/10, 16s/8

DB Rows (elbows out): [30/10, 40/6] 47/9, 50/7, 52/5

Stretching: 10-15 minutes

Workout time: 1:08

______________________________

Deadlifts

Monday – 5/24/10

Deadlifts (Conv.): [45/20, 135/10, 205/6] 235/9, 255/7, 275/5, 295/3

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

Lying Adductor: 12, 12, 12

Leg Raises: 20, 18, 15

Stretching: 10-15 minutes

Workout time: 1:10

I was dragging on Sunday, so I took my monthly extra day off a little early, and that moved this workout to Monday. And it went well, as did all of my workouts this week.


Week 10 (Week B)

Bodyweight: 120.4 pounds.
Body Fat: 12.0%.
Lean Body Mass: 105 pounds

______________________________

Bench Assistance

Wednesday – 5/26/10

DB Overhead Presses [5s/20, 12s/10, 20s/6] 24s/9, 26s/7. 29s/5, 31s/3

Parallel Grip Pull-ups: [bwt./6], 2.5/7, 2.5/7, 5/4

Preacher Curls [30/10] 37/12, 40/10, 42/8

Shoulder Horn: 2.5s/15, 3.75s/13, 5s/11

Stretching: 10-15 minutes

Workout time: 1:08

_____________________________

Squats

Thursday – 5/27/10

Raw Squats: [45/20, 105/10, 135/6] 165/9, 185/7, 205/5, 225/3

DB calves: [20/10] 27/12, 30/10, 32/8

Sit-ups: [--/10] 3.75/12, 5/10, 6.25/8

Adductor: 15 reps plus soccer ball squeeze

Stretching: 10-15 minutes

Workout time: 1:11

Felt good to be able to put two 45s on each side for squats for the first time in months. That’s still about 70- pounds off of my raw best, but it’s progress. And my adductor only bothered me slightly.

Rather than doing 3 sets of the lying adductor exercise I described previously just with my alternate DL workout, I’m doing just one set after each of my squat and DL workouts, along with the squeezing soccer ball exercise I also described previously. That seems to work better as the three sets strained my adductor too much. This way I’ll just do as many reps as I feel comfortable with for the one set.

______________________________

Benches

Sunday – 5/30/10

Raw Benches: [45/20, 75/10, 105/6] 120/9, 130/7, 140/5, 150/3

Curl Bar Rows: [65/8, 77/5] 87/9, 92/7, 97/7

Triceps Pushdowns: [37/10] 45/12, 47/10, 50/8

Stretching: 10-15 minutes

Workout time: 1:13

______________________________

Deadlifts

Memorial Day – 5/31/10

Raw Deadlifts (sumo): [45/20, 135/10, 205/6] 255/9, 275/7, 295/5, 315/3

Hyperextensions: [bwt/10] 10/12, 12/10, 15/8

One-leg Dip Bar Twisting Reverse Crunches (reps to each side): [--/10] 1.5s/12, 2s/10, 2.5s/8

Adductor: 16 reps plus soccer ball squeeze

Stretching: 10-15 minutes

Workout time: 1:13

Ditto my comments about squats for DLs, except to have three big plates on each side.


Week 11 (Week A)

Bodyweight: 120.6 pounds.
Body Fat: 11.7%.
Lean Body Mass: 106 pounds.

______________________________

Bench Assistance

Wednesday – 6/2/10

Incline Bench [DBs: 10s/20, BB: 65/10, 90/6] 105/9, 115/7. 125/5, 135/3

Chin-ups: [bwt./8, 5/5] 8.75/9, 12.25/7, 13.75/5

CB Reverse Curls: [40/10] 47/12, 50/10, 52/8

Stretching: 10-15 minutes

Workout time: 1:12

_____________________________

Squats

Thursday – 6/3/10

Front Squats: [45/20, 80/10, 105/6] 125/9, 135/7, 145/5, 155/3

Side Step-ups (reps with each leg): [3” step: 10] 6” step: 10, 10, 10

Bicycle Abs (reps to each side): 17, 15, 15

Stretching: 10-15 minutes

Workout time: 1:05

Since the side step-ups worked my adductor plenty, I skipped the adductor exercises I said I would be doing after each squat and DL workout.

_____________________________

Benches

Sunday – 6/6/10

Close Grip Benches: [45/20, 75/10, 100/6] 117/9, 127/7, 137/5, 147/3

DB Flyes: [10s/10] 14s/14, 15s/12, 16s/10

DB Rows (elbows out): [30/10, 42/6] 50/9, 52/7, 55/5

Stretching: 10-15 minutes

Workout time: 1:11

______________________________

Deadlifts

Monday – 6/7/10

Deadlifts (Conv.): [45/20, 135/10, 205/6] 245/9, 265/7, 295/5, 305/3

Leg Curls (legs together): [7.5/10], 12/12. 15/10, 17/8

Leg Raises: 20, 20, 18

Adductor: 17 reps plus soccer ball squeeze

Stretching: 10-15 minutes

Workout time: 1:13


Week 12 (Week B)

Bodyweight: 122.0 pounds.
Body Fat: 12.7%.
Lean Body Mass: 106 pounds

______________________________

Bench Assistance

Wednesday – 6/9/10

DB Overhead Presses [5s/20, 12s/10, 20s/6] 25s/9, 27s/7. 30s/5, 32s/3

Parallel Grip Pull-ups: [bwt./9], 1.25/9, 2.5/6, 3.75/5

Preacher Curls [35/8] 40/12, 42/10, 45/8

Shoulder Horn: 3.75s/15, 5s/15, 6.25s/11

Stretching: 10-15 minutes

Workout time: 1:04

The Parallel Grip Pull-ups is the only exercise I have not made steady progress on in this routine. It is a tough, awkward exercise. But mostly, I think the wide grip I’m using puts a lot of strain on my weak right shoulder, which was really sore after doing them.

_____________________________

Squats

Thursday – 6/10/10

Raw Squats: [45/20, 105/10, 145/6] 175/9, 200/7, 225/5, 245/3

DB calves: [25/10] 30/12, 32/10, 35/8

Sit-ups: [--/10] 5/12, 6.25/10, 7.5/8

Adductor: 18 reps plus soccer ball squeeze

Stretching: 10-15 minutes

Workout time: 1:11

This was the first time since my adductor injury in February that squats actually felt good! The first set was very easy, so I increased by a little more than I planned for the next two sets, and those were relatively easy as well. My squat is still well down from my best, but I am pleased with my progress throughout this routine given my injury.

______________________________

Benches

Sunday – 6/13/10

Raw Benches: [45/20, 80/10, 110/6] 125/9, 135/7, 145/5, 155/3

Curl Bar Rows: [65/8, 80/5] 92/9, 97/7, 102/7

Triceps Pushdowns: [40/10] 47/12, 50/10, 52/8

Stretching: 10-15 minutes

Workout time: 1:05

______________________________

Deadlifts

Monday – 6/14/10

Raw Deadlifts (sumo): [45/20, 135/10, 185/6, 235/3] 265/9, 285/7, 305/5, 325/3

Hyperextensions: [bwt/10, 7.5/6] 12/12, 15/10, 17/8

One-leg Dip Bar Twisting Reverse Crunches (reps to each side): [--/10] 2s/12, 2.5s/10, 3s/8

Adductor: 19 reps plus soccer ball squeeze

Stretching: 10-15 minutes

Workout time: 1:15

After 12 weeks of alternating conv. and sumo DLs, I ended up pulling 20 pounds more sumo for my top set. And all of my sets for my final workouts felt easier sumo. As such, that pretty much settles whether I should pull sumo or conv for my competitive stance. I’ll still pull conv. on occasion as an assistance exercise, but most of my DL work will be sumo.

For comments on these final workouts of this routine, see my separate post Routine Review and Future Plans.


This workout log is continued at: Full Workout Logs: Starting 6/16/2010 - Off-Season Training - Weeks 1-6 of 12.


Full Workout Logs: Starting 5/3/2010 - Alternate Weeks Routine - Weeks 7-12 of 12. Copyright 2010 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs - 2005 - 2010

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