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Full Workout Logs - Starting 4/7/2014

Off-Season

Weeks 7-12 of 12

by Gary F. Zeolla


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


Age: 53.
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.

See also Cardio Logs - May through August 2014.


Week 7 (Week A)

Bodyweight: 117.2 pounds.

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Bench Assistance

Monday – 4/7/14

Dumbbell Incline Bench [10s/20, 17s/10, 22s/6, 27s/3] 32s/10, 32s/10

Lat. Pulldowns (V Grip): [45/10, 60/6, 70/3] 80/10, 80/10

Barbell Reverse Curls: [45/10] 50/10, 50/10

Stretching: ~10 minutes

Workout time: 1:00

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Squats

Wednesday – 4/9/14

Close Stance Squats: [45/20, 85/10, 110/6, 135/3] 155/10, 155/10

Side Step-ups: [5s/10, 12s/6] 20s/10, 20s/10

Twisting Sit-ups: [bwt/10] 2.5/10, 2.5/10

Stretching: ~10 minutes

Workout time: 1:00

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Benches

Thursday – 4/10/14

Close Grip Benches: [45/20, 65/10, 80/6, 95/3] 105/10, 105/10

Dips: [bwt/10, 2.5/6] 5/10, 5/10

Dumbbell Rows (elbows out): [30/10, 37/6] 45/10, 45/10

Stretching: ~10 minutes

Workout time: 0:54

______________________________

Deadlifts

Sunday – 4/13/14

Deadlifts (conv.): [45/20, 125/10, 150/6, 175/3] 195/10, 195/10

Good Mornings: [45/10, 60/6, 75/3], 85/10, 85/10

Alternate Dip Bar Leg Raises: 20, 20

Stretching: ~10 minutes

Workout time: 0:58

 


Week 8 (Week B)

Bodyweight: 115.2 pounds.

______________________________

Bench Assistance

Monday – 4/14/14

Presses [Dumbbells: 10s/20, Barbell: 45/10, 50/6, 55/3] 60/10, 60/10

Lat. Pulldowns (overhand, close grip): [45/10, 60/6, 70/3] 80/10, 80/10

Dumbbell Curls [10s/10, 17s/6] 22s/10, 22s/10

Stretching: ~10 minutes

Workout time: 0:57

____________________________________

Squats

Wednesday – 4/16/14

Low Squats: [regular: 45/20, low: 65/10, 85/6, 105/3] 115/10, 115/10

Partial Squats: [135/10, 160/6, 185/3] 205/10, 205/10

Crunch/ Side Bend Combo: [bwt/10] 6.25/10, 6.25/10

Stretching: ~10 minutes

Workout time: 0:55

______________________________

Benches

Thursday – 4/17/14

3 Sec Pause Benches: [45/20, 65/10, 80/6, 95/3] 102/10, 102/10

Rack Bench: [95/10, 105/6, 115/3] 125/10, 125/10

Curl Bar Rows: [35/10, 50/6] 65/10, 65/10

Stretching: ~10 minutes

Workout time: 0:51

______________________________

Deadlifts

Monday – 4/21/14

Still Leg Deadlifts (sumo): [45/20, 95/10, 125/6, 150/3] 165/10, 165/10

Rack Pulls: [135/10, 160/6, 185/3] 205/10, 205/10

Leg Raises: 20, 20

Stretching: ~10 minutes

Workout time: 0:54

Sunday was my normally scheduled monthly “extra” day off, and that worked out well as it was also Easter. So without actually missing a workout, I was able to spend the day with my family, while celebrating the resurrection of my Lord and Savior, Jesus Christ.


Week 9 (Week A)

Bodyweight: 114.8 pounds (After gaining weight steadily since the beginning of the year, I’m not sure why I’ve lost weight the last two weeks. It could be because it was about two weeks ago that I took the last of the medications I had been taking for several years, after having gradually phased off of them. I just don’t feel like I need them anymore, as mentioned in the article Regaining Muscular Bodyweight and Strength. Maybe the medications were lowering my metabolism. But whatever the case, to go back to gaining weight, I need to re-double my efforts to eat even more healthy foods, as discussed in my book God-given Foods Eating Plan.)

______________________________

Bench Assistance

Wednesday – 4/23/14

Dumbbell Incline Bench [10s/20, 17s/10, 22s/6, 30s/3] 35s/8, 35s/8

Lat. Pulldowns (V Grip): [45/10, 60/6, 75/3] 85/10, 85/10

Barbell Reverse Curls: [45/10] 52/10, 52/10

Stretching: ~10 minutes

Workout time: 0:54

_____________________________

Squats

Thursday – 4/24/14

Close Stance Squats: [45/20, 95/10, 120/6, 145/3] 165/10, 165/10

Side Step-ups: [5s/10, 15s/6] 22s/10, 22s/10

Twisting Sit-ups: [bwt/10] 3.75/10, 3.75/10

Stretching: ~10 minutes

Workout time: 0:59

Now that I’m using heavier dumbbells for the side step-ups, they’re getting too awkward to do. I’m afraid they’ll end up aggravating my tender adductor (inner thigh muscle) rather than helping it, so next time I will substitute a different exercise.

_____________________________

Benches

Sunday – 4/27/14

Close Grip Benches: [45/20, 65/10, 85/6, 100/3] 110/10, 110/10

Dips: [bwt/10, 2.5/6, 5/3] 7.5/10, 7.5/10

Dumbbell Rows (elbows out): [30/10, 40/6] 47/10, 47/10

Stretching: ~10 minutes

Workout time: 0:55

______________________________

Deadlifts

Monday – 4/28/14

Deadlifts (conv.): [45/20, 135/10, 160/6, 185/3] 205/10, 205/10

Good Mornings: [45/10, 60/6, 77/3], 87/10, 87/10

Alternate Dip Bar Leg Raises: 22, 22

Stretching: ~10 minutes

Workout time: 0:55

Week 10 (Week B)

Bodyweight: 115.4 pounds.

______________________________

Bench Assistance

Wednesday – 4/30/14

Presses [Dumbbells: 10s/20, Barbell: 45/10, 52/6, 57/3] 62/10, 65/8

Lat. Pulldowns (overhand, close grip): [45/10, 60/6, 75/3] 85/10, 87/8

Dumbbell Curls [10s/10, 17s/6] 24s/10, 25s/8

Stretching: ~10 minutes

Workout time: 0:55

With this workout I wanted to start going a little heavier in my workouts. So rather than doing 2 sets x 8-10 reps for most exercises, I started doing 2 x 9-10, 7-8, adding weight for the second set. Initially I did so for most exercises, but very quickly I realized that this didn’t work well for minor (isolation) exercises (which I should have known as I say such in my book). So after a week, I only did so for major (compound) exercises.

____________________________________

Squats

Thursday – 5/1/14

Low Squats: [regular: 45/20, low: 70/10, 95/6, 115/3] 125/10, 135/8

Partial Squats: [135/10, 165/6, 195/3] 215/10, 225/10

Crunch/ Side Bend Combo: [bwt/10, 3.75/6] 7.5/10, 8.75/8

Stretching: ~10 minutes

Workout time: 0:55

______________________________

Benches

Sunday – 5/4/14

3 Sec Pause Benches: [45/20, 65/10, 80/6, 95/3] 105/10, 110/8

Rack Bench: [95/10, 110/6, 120/3] 130/10, 135/8

Curl Bar Rows: [35/10, 50/6, 60/3] 67/10, 72/8

Stretching: ~10 minutes

Workout time: 0:51

______________________________

Deadlifts

Monday – 5/5/14

Still Leg Deadlifts (sumo): [45/20, 105/10, 135/6, 155/3] 175/10, 185/8

Rack Pulls: [135/10, 165/6, 195/3] 215/10, 225/8

Leg Raises: 22, 22

Stretching: ~10 minutes

Workout time: 1:02


Week 11 (Week A)

Bodyweight: 116.6 pounds.

______________________________

Bench Assistance

Wednesday – 5/7/14

Dumbbell Incline Bench [10s/20, 17s/10, 25s/6, 30s/3] 35s/10, 37s/8

Lat. Pulldowns (V Grip): [45/10, 65/6, 80/3] 90/10, 95/8

Barbell Reverse Curls: [45/10, 50/6] 55/8, 55/8

Stretching: ~10 minutes

Workout time: 1:00

_____________________________

Squats

Thursday – 5/8/14

Close Stance Squats: [45/20, 105/10, 130/6, 155/3] 175/10, 185/8

Dumbbell Calves: [10/10] 25/10, 15/10

Twisting Sit-ups: [bwt/10, 2.5/6] 5/10, 6.25/8

Stretching: ~10 minutes

Workout time: 0:52

My knees once again bothered me on the close stance squats, even as I was warming up, so much so that I should have just stopped. But since this was the last time I was planning on doing them, I stupidly finished my planned sets. My knees bothered me a good bit the rest of the day. But hopefully, they’ll be okay by my next squat workout.

Since I am (hopefully still) going heavier on squats, I added in calves raises. I have found these help with the walkout on squats.

I usually work out in the late afternoons. But on this day, I began also doing cardio in the morning. For details, see Cardio Logs – May through August 2014.

_____________________________

Benches

Sunday – 5/11/14

Close Grip Benches: [45/20, 65/10, 85/6, 105/3] 115/10, 120/8

Dips: [bwt/10, 5/6, 7.5/3] 10/10, 12/8

Dumbbell Rows (elbows out): [30/10, 37/6, 45/3] 50/10, 52/8

Stretching: ~10 minutes

Workout time: 1:05

This day was not only Mother’s Day, but also my parent’s 57th anniversary. I thank the LORD for both for them! We didn’t have a major family celebration, so I was able to work out. I’ll probably take next Sunday off instead.

______________________________

Deadlifts

Monday – 5/12/14

Deadlifts (conv.): [45/20, 135/10, 165/6, 195/3] 215/10, 225/8

Good Mornings: [45/10, 65/6, 80/3], 90/10, 92/8

Alternate Dip Bar Leg Raises: 25, 25

Stretching: ~10 minutes

Workout time: 0:55

It felt good being able to put two 45s on each side of the bar for the last set of DLs. This was the first time in years I was able to do so. And that was with a conventional stance. We’ll see what happens when I go back to a sumo stance with my next routine.


Week 12 (Week B)

Bodyweight: 117.2 pounds.

______________________________

Bench Assistance

Wednesday – 5/14/14

Presses [Dumbbells: 10s/20, Barbell: 45/10, 52/6, 60/3] 65/10, 67/8

Lat. Pulldowns (overhand, close grip): [45/10, 65/6, 80/3] 90/10, 95/8

Dumbbell Curls [10s/10, 17s/6] 25s/10, 25s/10

Stretching: ~10 minutes

Workout time: 1:00

With this and the previous Bench Assistance workout, I am handling the most weight I can with my homemade lat. pulldown. It consists of a couple of pulleys attached to rafters over my home gym. I am getting close to using my bodyweight, and with nothing to hold me down, I cannot go any heavier. So for my next routine I will switch to doing pull-ups and chin-ups for my work sets, although I’ll still do lat. pulldowns for warm-ups sets, at least for a while.

____________________________________

Squats

Thursday – 5/15/14

Low Squats: [regular: 45/20, low: 70/10, 95/6, 120/3] 135/10, 145/8

Partial Squats: [135/10, 170/6, 205/3] 225/10, 235/8

Crunch/ Side Bend Combo: [bwt/10, 5/6] 8.75/10, 8.75/10

Stretching: ~10 minutes

Workout time: 0:58

My knees felt fine, so thank the LORD for that. But still, I’ll have to be careful, and maybe wear knee wraps or at least knee sleeves if I am able to get into heavier lifting. But it felt good to be able to put 45s on the bar for the low squats, and two 45s on each side for the partial squats.

______________________________

Benches

Monday – 5/19/14

3 Sec Pause Benches: [45/20, 65/10, 85/6, 100/3] 110/10, 115/8

Rack Bench: [95/10, 110/6, 125/3] 135/10, 140/8

Curl Bar Rows: [35/10, 55/6, 65/3] 72/10, 75/8

Stretching: ~10 minutes

Workout time: 1:00

Ditto about low squats above for rack benches here.

______________________________

Deadlifts

Tuesday – 5/20/14

Still Leg Deadlifts (sumo): [45/20, 115/10, 145/6, 165/3] 185/10, 195/8

Rack Pulls: [145/10, 175/6, 205/3] 225/10, 235/8

Leg Raises: 23, 23

Stretching: ~10 minutes

Workout time: 0:54

My workout days got messed up this week due to Sunday being a planned off day, then needing to take a day off to attend a funeral. But my workouts still went well. In fact, this entire 12 week “off-season” routine went very well. I’m anxious to see how the regular powerlifts go in my next routine.


These workout logs are continued at: Full Workout Logs: Starting 5/22/2014 - In-Season - Weeks 1-6 of 12.


Full Workout Logs: Starting 4/7/2014 - Off-Season - 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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