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Full Workout Logs - Starting 1/12/2014

Alternate Weeks Routine

Weeks 7-12 of 12

by Gary F. Zeolla


These workout logs are continued from Full Workout Logs: Starting 11/29/2013 - Alternate Weeks Routine - Weeks 1-6 of 12.


Age: 52.
Height: 5'1".
Bodyweight: See each week.

All lifts done completely raw (no supportive gear).
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.


Week 7 (Week A)

Bodyweight: 108.2 pounds.

______________________________

Bench Assistance

Sunday – 1/12/14

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 60/6] 75/10, 75/10

Lat. Pulldowns (underhand): [45/10, 65/6] 82/10, 82/10

Reverse Curl Bar Curls: [30/10, 37/6] 45/8, 45/8

Stretching: ~10 minutes

Workout time: 1:00

_____________________________

Squats

Monday – 1/13/14

Front Squats: [45/20, 65/10, 80/6, 95/3] 110/9, 110/9

Side Step-ups: [bwt/10, 7.5/6], 12/9, 12/9

Sit-ups: [bwt/10] 5/10, 5/10

Stretching: ~10 minutes

Workout time: 0:52

_____________________________

Benches

Wednesday – 1/15/14

Dumbbell Benches: [15s/20, 25s/10, 32s/6] 40s/10, 40s/10

Barbell Rows: [45/10, 52/6] 57/10, 57/10

Triceps Pushdowns: [30/10, 40/6] 47/10, 47/10

Stretching: ~10 minutes

Workout time: 1:00

______________________________

Deadlifts

Thursday – 1/16/14

Platform Deadlifts: [45/20, 95/10, 120/6, 140/3] 160/10, 160/10

Good Mornings (legs slightly bent): [45/10, 60/6], 75/10, 75/10

Dip Bar Leg Raises: 21, 21

Stretching: ~10 minutes

Workout time: 1:00


Week 8 (Week B)

Bodyweight: 108.8 pounds.

 _____________________________

 Bench Assistance

Sunday – 1/19/14

Dumbbell Presses [5s/20, 11s/10, 16s/6] 21s/10, 21s/10

Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 77/10, 77/10

Curl Bar Curls [35/10, 42/6] 47/8, 47/8

Stretching: ~10 minutes

Workout time: 1:00

 ____________________________________

Squats

Monday – 1/20/14

Squats: [45/20, 75/10, 105/6, 135/3] 150/8, 150/8

Step-ups: [bwt/10, 7.5s/6] 15s/8, 15s/8

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

Stretching: ~10 minutes

Workout time: 0:58

I'm not sure what happened with the Bicycle Abs. I was increasing the reps gradually the last three weeks, but I just failed early today. But the rest of the workout went well.

______________________________

Benches

Wednesday – 1/22/14

Benches: [45/20, 65/10, 85/6] 102/10, 102/10

Dumbbell Flyes: [5s/10, 12s/6] 19s/10, 19s/10

Dumbbell Rows (elbows in): [25/10, 32/6] 40/8, 40/8

Stretching: ~10 minutes

Workout time: 0:54

______________________________

Deadlifts

Thursday – 1/23/14

Deadlifts (sumo): [45/20, 95/10, 135/6, 160/3] 185/10, 185/10

Hyperextensions: [5/10, 20/6] 32/10, 32/10

Twisting Leg Raises: 12, 12

Stretching: ~10 minutes

Workout time: 1:00


Week 9 (Week A)

Bodyweight: 108.6 pounds.

______________________________

Bench Assistance

Sunday – 1/26/14

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 62/6] 77/10, 77/10

Lat. Pulldowns (underhand): [45/10, 65/6] 85/10, 85/10

Reverse Curl Bar Curls: [30/10, 37/6] 45/10, 45/10

Stretching: ~10 minutes

Workout time: 1:10

A little long on the workout time. I need to pick up the pace some, but otherwise a good workout.

_____________________________

Squats

Monday – 1/27/14

Front Squats: [45/20, 65/10, 80/6, 95/3] 110/10, 110/10

Side Step-ups: [bwt/10, 7.5/6], 12/10, 12/10

Sit-ups: [bwt/10, 3.75/6] 6.75/10, 6.75/10

Stretching: ~10 minutes

Workout time: 1:02

_____________________________

Benches

Wednesday – 1/29/14

Dumbbell Benches: [15s/20, 25s/10, 35s/6] 42s/10, 42s/10

Barbell Rows: [45/10, 52/6] 60/9, 60/9

Triceps Pushdowns: [30/10, 40/6] 50/10, 50/10

Stretching: ~10 minutes

Workout time: 0:58

______________________________

Deadlifts

Thursday – 1/30/14

Platform Deadlifts: [45/20, 95/10, 120/6, 145/3] 165/10, 165/10

Good Mornings: [45/10, 60/6], 77/10, 77/10

Dip Bar Leg Raises: 22, 22

Stretching: ~10 minutes

Workout time: 1:02

 


Week 10 (Week B)

Bodyweight: 109.2 pounds.

______________________________

Bench Assistance

Sunday – 2/2/14

Dumbbell Presses [7.5s/20, 12s/10, 17s/6] 22s/10, 22s/10

Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 80/10, 80/10

Curl Bar Curls [35/10, 42/6] 47/10, 47/10

Stretching: ~10 minutes

Workout time: 1:05

____________________________________

Squats

Monday –2/3/14

Squats: [45/20, 75/10, 105/6, 135/3] 150/10, 150/10

Step-ups: [bwt/10, 7.5s/6] 15s/10, 15s/10

Bicycle Abs (reps to each side): 16, 16

Stretching: ~10 minutes

Workout time: 1:02

______________________________

Benches

Wednesday – 2/5/14

Benches: [45/20, 65/10, 85/6] 105/10, 105/10

Dumbbell Flyes: [5s/10, 12s/6] 20s/10, 20s/10

Dumbbell Rows (elbows in): [25/10, 32/6] 40/10, 40/10

Stretching: ~10 minutes

Workout time: 1:05

______________________________

Deadlifts

Thursday – 2/6/14

Deadlifts (sumo): [45/20, 105/10, 145/6, 170/3] 190/10, 190/10

Hyperextensions: [5/10, 20/6] 35/10, 35/10

Twisting Leg Raises: 13, 13

Stretching: ~10 minutes

Workout time: 1:00


Week 11 (Week A)

Bodyweight: 109.0 pounds.

______________________________

Bench Assistance

Sunday – 2/9/14

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 65/6] 80/10, 80/10

Lat. Pulldowns (underhand): [45/10, 70/6] 87/10, 87/10

Reverse Curl Bar Curls: [35/10, 42/6] 47/10, 47/10

Stretching: ~10 minutes

Workout time: 1:06

_____________________________

Squats

Monday – 2/10/14

Front Squats: [45/20, 65/10, 85/6, 100/3] 115/10, 115/10

Side Step-ups: [bwt/10, 7.5/6], 15/10, 15/10

Sit-ups: [bwt/10, 3.75/6] 7.5/10, 7.5/10

Stretching: ~10 minutes

Workout time: 1:06

_____________________________

Benches

Wednesday – 2/12/14

Dumbbell Benches: [15s/20, 25s/10, 35s/6, 40s/3] 45s/10, 45s/10

Barbell Rows: [45/10, 52/6] 60/10, 60/9

Triceps Pushdowns: [35/10, 45/6] 52/10, 52/10

Stretching: ~10 minutes

Workout time: 1:04

______________________________

Deadlifts

Thursday – 2/13/14

Platform Deadlifts: [45/20, 95/10, 125/6, 150/3] 170/10, 170/10

Good Mornings: [45/10, 60/6], 80/10, 80/10

Dip Bar Leg Raises: 23, 22

Stretching: ~10 minutes

Workout time: 1:00


Week 12 (Week B)

 

Bodyweight: 110.0 pounds.

______________________________

Bench Assistance

Sunday – 2/16/14

Dumbbell Presses [7.5s/20, 15s/10, 20s/6] 24s/10, 24s/10

Lat. Pulldown (overhand, wide grip): [45/10, 65/6] 82/10, 82/10

Curl Bar Curls [35/10, 42/6] 50/10, 50/10

Stretching: ~10 minutes

Workout time: 0:58

____________________________________

Squats

Monday –2/17/14

Squats: [45/20, 80/10, 105/6, 135/3] 155/10, 155/10

Step-ups: [bwt/10, 10s/6] 17s/10, 17s/10

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

Stretching: ~10 minutes

Workout time: 0:58

______________________________

Benches

Wednesday – 2/19/14

Benches: [45/20, 65/10, 80/6, 95/3] 107/10, 107/10

Dumbbell Flyes: [5s/10, 12s/6] 22s/8, 22s/9

Dumbbell Rows (elbows in): [25/10, 32/6] 42/10, 42/10

Stretching: ~10 minutes

Workout time: 0:54

This week will be the last time I will be doing the actual powerlifts for a while, so it felt good to bench almost my bodyweight for 2 x 10.

______________________________

Deadlifts

Thursday – 2/20/14

Deadlifts (sumo): [45/20, 110/10, 145/6, 175/3] 195/10, 195/10

Hyperextensions: [5/10, 20/6] 37/10, 37/10

Twisting Leg Raises: 14, 12

Stretching: ~10 minute

Workout time: 0:58


These workout logs are continued at: Full Workout Logs: Starting 2/23/2014 - Off-Season - Weeks 1-6 of 12.


Full Workout Logs: Starting 1/12/2014 - Alternate Weeks Routine - Weeks 7-12 of 12. Copyright 2014 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs: 2014 - Present

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