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Full Workout Logs - Starting 7/6/2014

In-Season

Weeks 7-12 of 12

by Gary F. Zeolla


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


Age: 53.
Height: 5'1".
Bodyweight: See each week.

Gear as indicated. If not indicated, then completely raw (no supportive gear).
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout times include set-up, warm-up, lifting, stretching, and clean-up.

See also Cardio Logs - May through August 2014.


Week 7 (Week A)

Bodyweight: 120.6 pounds.

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Bench Assistance

Sunday – 7/6/14

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 67/6, 82/3] 92/10, 97/8, 102/6

Lats: [Pulldowns (underhand): 45/10, 70/6, Chin-ups: bwt./3] 2.5/10, 5/6, 5/6

Reverse Curl Bar Curls: [35/10, 45/6] 52/9, 52/9

Stretching: ~10 minutes

Workout time: 1:09

Just like pull-ups last week, chins-ups did not go quite as planned. They’re great exercises, but I have to accept that progress is not as linear with them as with other exercises.

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Squats

Monday – 7/7/14

Extra Low Squats: [45/20, 95/10, 125/6, 150/3] 170/10, 180/8, 190/6

Chain Squats (chain set-up weighs about 90 pounds):

[Chains+45/10, 75/6, 100/3] 120/10, 130/8, 140/6

Bicycle Abs: 21, 21

Stretching: ~10 minutes

Workout time: 1:20

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Benches

Wednesday – 7/9/14

Dumbbell Benches: [15s/20, 27s/10, 37s/6, 47s/3] 52s/10, 55s/8, 57s/6

Barbell Rows: [45/10, 55/6, 65/3] 70/10, 72/8, 75/6

Triceps Pushdowns: [45/10, 50/6] 55/10, 55/10

Stretching: ~10 minutes

Workout time: 1:08

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Deadlifts

Thursday – 7/10/14

Platform Deadlifts (sumo): [45/20, 125/10, 160/6, 190/3] 210/10, 220/8, 230/6

Shrugs: [95/10, 110/6, 125/3], 140/10, 140/10

Side Bends: [10/10; 15/6] 20/10, 20/10

Stretching: ~10 minutes

Workout time: 1:09


Week 8 (Week B)

Bodyweight: 121.8 pounds.

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Bench Assistance

Sunday – 7/13/14

Dumbbell Presses [7.5s/20, 12s/10, 17s/6, 22s/3] 26s/10, 27s/8, 29s/6

Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/7, 5/5

Curl Bar Curls [35/10, 45/6] 52/10, 52/10

Stretching: ~10 minutes

Workout time: 1:08

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Squats

Monday – 6/30/14

Squats: [45/20, 125/10, 155/6, 185/3] 205/10, 215/8, 225/6

Dumbbell Calves: [10/10, 17/6] 22/10, 22/10

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

Stretching: ~10 minutes

Workout time: 1:05

It felt good to be able to put two 45s on each side of the bar for my last set of squats. But to put that in perspective, there was a time I could put four 45s on each side. But that was with full gear for one rep, not completely raw for six reps as here. Moreover, just seven months ago I was using just one 45 and nothing else on each side, so I need to focus on that progress and not the more distant past.

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Benches

Wednesday – 7/16/14

Benches: [45/20, 70/10, 95/6, 112/3] 125/10, 130/8, 135/6

Dumbbell Flyes: [12s/10, 17s/6] 22s/10, 22s/10

DB Rows (elbows in): [30/10, 37/6, 45/3] 50/10, 52/8, 55/6

Stretching: ~10 minutes

Workout time: 1:04

I didn’t think I’d ever be able to put 45s on the bar for benches again, but thank the LORD I have progressed enough to be able to so, if only for my last work set.

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Deadlifts

Thursday – 7/17/14

Deadlifts (sumo): [45/20, 135/10, 185/6, 225/3] 245/10, 255/8, 265/6

Good Mornings: [45/10, 67/6, 87/3] 97/10, 102/8, 107/6

Twisting Leg Raises: 17, 17

Stretching: ~10 minutes

Workout time: 1:04

Very good workout and workout week. Sunday will be my regularly scheduled monthly “extra” day off, but then back at it on Monday.

As can be seen, I work out on Su, M, W, Th. I usually take my extra day off on a Thursday or Sunday. That way, I get three days off in a row. And after that break, I feel very refreshed on my first day back and like it’s been a long time since I lifted.


Week 9 (Week A)

With this training week, I am dropping to lower reps and using gear for the first time since the beginning of the decade. By “gear” I am referring to a belt and wraps. By experience, I know that using a suit or shirt does not work for me, but neither does going heavy completely raw. It would take a whole article to explain these points, so I will leave it at that for now.

______________________________

Bodyweight: 121.4 pounds.

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Bench Assistance

Monday – 7/21/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 67/6, add belt & wraps: 85/3, 100/1], 110/4, 115/4, raw: 100/8

Lats: [Pulldowns (underhand): 45/10, 70/6, Chin-ups: bwt./3] 2.5/10, 5/7, 7.5/5

Reverse Curl Bar Curls: [35/10, 45/6] 52/10, 52/10

Stretching: ~10 minutes

Workout time: 1:06

I didn’t really need to use the belt and wraps for this workout, but I wanted to get used to wearing them again.

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Squats

Wednesday – 7/23/14

Gear: Crain: squat shoes, power belt, Redline wrist wraps; APT heavy knee sleeves.

Extra Low Squats: [45/20, 105/10, 135/6, add belt & wraps: 160/3, 185/1] 205/4, 215/4, raw: 190/8

Chain Squats (chain set-up weighs about 90 pounds):

[Chains+45/10, 85/6, add belt & wraps: 110/3, 135/1] 155/4, 155/4, raw: 135/8

Bicycle Abs: 22, 22

Stretching: ~10 minutes

Workout time: 1:19

An excellent workout. It felt really good to once again do squat work with gear for lower reps.

_____________________________

Benches

Thursday – 7/24/14

Gear: Nike sneakers; Crain: power belt, Genesis wrist wraps.

Dumbbell Benches: [15s/20, 27s/10, 37s/6, add belt & wraps: 47s/3, 55s/1] 60s/4, 62s/4, 55s/8

Barbell Rows: [45/10, 55/6, 65/3] 72/10, 75/8, 77/6

Triceps Pushdowns: [45/10, 52/6] 57/8, 57/8

Stretching: ~10 minutes

Workout time: 1:06

Ditto above.

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Deadlifts

Sunday – 7/27/14

Gear: Nike wrestling shoes; Crain: power belt; Ace: knee sleeves, wrist wraps.

Platform Deadlifts (sumo): [45/20, 135/10, 165/6, add belt & wraps: 195/3, 225/1] 245/4, 255/4, raw: 225/8

Shrugs: [95/10, 115/6, 130/3], 145/10, 145/10

Side Bends: [10/10; 17/6] 22/10, 22/10

Stretching: ~10 minutes

Workout time: 1:04

Another excellent workout.


Week 10 (Week B)

Bodyweight: 122.0 pounds.

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Bench Assistance

Monday – 7/28/14

Gear: New Balance sneakers; Crain: power belt; APT: wrist bands.

Dumbbell Presses [7.5s/20, 12s/10, 17s/6, add belt & wraps: 22s/3, 27s/1] 32s/4, 32s/4, raw: 30s/8

Lats: [Pulldowns (overhand grip): 45/10, 70/6, 90/3] Pull-ups: bwt./10, 2.5/8, 5/6

Curl Bar Curls [35/10, 45/6] 52/10, 52/10

Stretching: ~10 minutes

Workout time: 1:04

On July 28, 1999 I was in a near fatal bicycle accident. Today, 15 years later, I still do not have a full range of motion in my right shoulder, and it is still noticeably weaker than my left shoulder. That is why my bench lags behind my squat and deadlift. But I especially notice it doing dumbbell presses, as I have a very hard time locking out my right arm. And ironically, I did those today, on the fifteen anniversary of the accident.

For full details on the accident see the following page of my site: Bicycle Accident Story.

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Squats

Gear: Crain: squat shoes, power belt, 2.5 meter Genesis knee wraps (1), Redline wrist wraps.

Thursday – 7/31/14

Squats: [45/20, 135/10, 165/6, add belt & wraps: 205/3, 240/1] 265/4, 265/4, raw: 225/6

Dumbbell Calves: [10/10, 17/6] 25/10, 25/10

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

Stretching: ~10 minutes

Workout time: 1:16

This workout was supposed to be on Wednesday, but I had a flare-up of one of my health problems starting in the early afternoon. As a result, I felt terrible the rest of that day through Thursday morning. But by the late morning I was beginning to feel better and was able to go for my morning walk and then to lift later. I thank the LORD for the quick recovery. For more details on this incident, see Healthy Habits and the Christian: Part One.

That said, after the delay, this workout went well. I was really looking forward to it as it was the first time in four years I squatted with knee wraps. It took me a little while to remember how best to wrap my knees, but I got the hang of it for my two work sets, and those went very well. But the raw set, not so much.

It was supposed to be for 8 reps, but either I used too heavy of a weight or simply was not pushing hard enough, feeling a letdown after the more exciting sets with wraps. And more importantly, my knees hurt during and after the set. I don’t think my 53 year old body can handle doing a hard set of squats without some kind of knee support anymore, even if for higher reps, so I will make a change in my set x rep plan.

______________________________

Benches

Friday – 8/1/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Benches: [45/20, 70/10, 95/6, add belt & wraps: 120/3] 140/6, 145/4, 147/4

Dumbbell Flyes: [12s/10, 17s/6] 22s/8, 22s/8

DB Rows (elbows in): [35/10, 37/6, 45/3] 50/10, 52/8, 55/6

Stretching: ~10 minutes

Workout time: 1:09

Starting with this workout my set x rep plan for the powerlifts and “look-alike” lifts will eventually be 3 x 5-6, 3-4, 1-2, with all three sets being done with a belt and wraps. But for the next month or so I will do a second set of 3-4 reps instead of the 1-2 rep set as I don’t think I’m ready for a heavy single or double just yet. The ranges will enable me to work a little harder, doing say six reps if the fifth is not too hard, but then increasing the weight that much more for the next workout. The ranges will also add a little variety, doing say 6, 4, 2 one workout but then 5, 3, 1 the next.

That said, another excellent workout, despite a couple of mishaps. First, when I was done benching, I took the safety bars out of my power rack and leaned them in a corner. When I turned to walk away, one of them fell on my left foot. Ouch! Then on my second set of dumbbell rows, the collar and weights on one end of the bar slipped off and fell on my right foot. Double-ouch!

I think I broke the little toe on my left foot, and have an inch long gash on my right foot, which bled so much I threw away the blood-socked sock. But here’s praying my feet don’t bother me too much, so as to disturb my deadlift workout on Sunday.

______________________________

Deadlifts

Sunday – 8/3/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Deadlifts (sumo): [45/20, 135/10, 185/6, add belt & wraps: 240/3] 275/6, 285/4, 290/4

Good Mornings: [45/10, 70/6, 90/3] 100/10, 105/8, 110/6

Twisting Leg Raises: 15, 15

Stretching: ~10 minutes

Workout time: 1:10

My feet hurt some while squeezing into my rather tight wrestling shoes, but once I got psyched and into my deadlifts, I didn’t notice the pain at all. And deadlifts went very well.

My feet hurt again while taking off my wrestling shoes and putting on sneakers to do the GMs, but again, I didn’t notice any pain while doing the GMs, which also when very well. So thank God my stupidity didn’t affect my workout.

Week 11 (Week A)

Bodyweight: 121.4 pounds.

______________________________

Bench Assistance

Monday – 8/4/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Incline Bench [Dumbbells: 10s/20; Barbell: 45/10, 75/6, add belt & wraps: 100/3] 115/6, 120/4, 122/4

Lats: [Pulldowns (underhand): 45/10, 70/6, Chin-ups: bwt./3] 5/8, 7.5/6, 10/4

Reverse Curl Bar Curls: [35/10, 42/6, 50/3] 55/8, 57/6

Stretching: ~10 minutes

Workout time: 1:10

I’m experimenting some with the reps on secondary assistance exercises, and I might have gone a little too heavy here. My left wrist hurt on the chin-ups, probably from a very old injury. I broke that wrist when I was a kid, and to this day I have a hard time turning it to a full underhand position. And the little heavier weights might have strained it some. I should have kept my wrist wraps from inclines on, but it hadn’t bothered me on chins before. But no matter as I won’t be doing chin-ups again for a while as I will be starting a new routine soon.

_____________________________

Squats

Wednesday – 8/6/14

Gear: Crain: squat shoes, power belt, Redline wrist wraps; APT heavy knee sleeves.

Extra Low Squats: [45/20, 115/10, 155/6, add belt & wraps: 190/3] 215/6, 225/4, 230/4

Chain Squats (chain set-up weighs about 90 pounds):

[Chains+45/10, 95/6, add belt & wraps: 125/3] 155/6, 165/4, 170/4

Bicycle Abs: 23, 23

Stretching: ~10 minutes

Workout time: 1:20

A fantastic workout. With my leg mostly healed, I was able to really work hard on squat work for the first time in years, and it felt great! Even the bicycle abs went well, with my abs really burning afterwards.

_____________________________

Benches

Thursday – 8/7/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Dumbbell Benches: [15s/20, 30s/10, 42s/6, add belt & wraps: 55s/3] 62s/6, 65s/4, 65s/4

Barbell Rows: [45/10, 55/6, 65/3] 75/9, 80/7, 85/5

Triceps Pushdowns: [45/10, 52/6] 57/10, 60/8

Stretching: ~10 minutes

Workout time: 1:05

DB benches went great, so great in fact that I used almost the same total weight for them as for barbell benches last week, 130/4 vs. 145/4. There used to be a greater difference between the two. I’m not sure if that means DB benches are going well or that benches are not going well.

The reps on the rows might look a little weird, but 3 x 9, 7, 5 worked out well, and my back was really pumped afterwards.

My wrist hurt some on my first warm-up set of the pushdowns, but that forced me to lock my wrist into the correct straight position, and I didn’t notice any pain after that, and they went well as well.

______________________________

Deadlifts

Sunday – 8/10/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Platform Deadlifts (sumo): [45/20, 135/10, 185/6, add belt & wraps: 230/3] 255/6, 265/4, 270/4

Shrugs: [95/10, 115/6, 135/3], 150/10, 155/8

Side Bends: [10/10; 17/6] 25/10, 27/8

Stretching: ~10 minutes

Workout time: 1:11

Another very good workout and workout week. I am really enjoying being able to work out at a high intensity again.


Week 12 (Week B)

Bodyweight: 121.2 pounds.

______________________________

Bench Assistance

Monday – 8/11/14

Gear: Nike sneakers; Crain: power belt; APT: wrist bands.

Dumbbell Presses [10s/20, 17s/10, 22s/6, add belt & wraps: 27s/3] 32s/6, 33s/4, 35s/4

Lats: [Pulldowns (overhand grip): 45/10, 70/6’ Pull-ups: bwt./3] 2.5/9, 7.5/7, 5/4

Curl Bar Curls [35/10, add wraps: 45/6] 55/8, 55/8

Stretching: ~10 minutes

Workout time: 1:08

I’m not sure if I should train overhead presses like powerlift look-alike lifts, doing lower reps with a belt and wraps or not. But to get some carry-over to benches I’ve been trying to do so, and they went very well. But I might change to higher reps without gear later.

On pull-ups, I wasn’t paying attention and used the weight I was planning on using for my third set on the second set. Not knowing that at the time, I really pushed (well, pulled) hard to get my planned reps for set two. When I noticed the mistake afterwards, I wasn’t sure what to do. I decided to use my planned weight for set two for set three, and good thing as I barely got my originally planned reps for that weight.

My upper back was really pumped afterwards, maybe a little too much, as I need to be careful not to over-train it, as that has been a recurring problem for me. So I’ll probably do what I originally planned for this workout for my next workout (pull-ups being the only exercise I won’t be changing when I change routines next week, not having enough variations of them to do so).

My left wrist hurt on my first warm-up set of curls, which was strange since I was using a curl bar. I was going to just skip them, but I thought of putting my wrist bands back on, and that worked. But still, I have to be careful, as I might have strained something.

 ____________________________________

Squats

Wednesday – 8/13/14

Gear: Crain: squat shoes, power belt, 2.5 meter Genesis knee wraps (1), Redline wrist wraps.

Squats: [45/20, 135/10, 185/6, add belt & wraps: 225/3] 255/6, 265/4, 270/4

Dumbbell Calves: [12/10, 20/6] 27/10, 30/8

Sit-ups: [2.5/10, 10/6] 17/10, 20/10

Stretching: ~10 minutes

Workout time: 1:16

I was tired for this workout, as I barley slept the night before. But I cranked up the White Metal (heavy metal Christian music), got psyched up, and put in a very good workout. I only did a little more on squats than last time, but given the circumstances, I’m happy with it.

I wasn’t sure if I would be able to do the calf raises, as my injured feet are still bothering me some. But my broken left toe only bothered me a little, and my right foot not at all, so I did them, and they went well. The weights felt surprisingly easy on the sit-ups given I increased the weights from last time.

______________________________

Benches

Thursday – 8/14/14

Gear: Nike sneakers; Crain: power belt, Redline wrist wraps.

Benches: [45/20, 75/10, 100/6, add belt & wraps: 125/3] 142/6, 150/4, 150/3

Dumbbell Flyes: [10s/10, 17s/6] 22s/10, 23s/8

DB Rows (elbows in): [35/10, 40/6, 47/3] 52/9, 55/7, 57/5

Stretching: ~10 minutes

Workout time: 1:04

Another very good workout, except I wanted four reps on the last set of benches. But I worked very hard on the first two sets, so I’m happy with the triple.

Sunday is my planned monthly extra day off, so I won’t be doing the last workout of this routine until Monday.

______________________________

Deadlifts

Monday – 8/18/14

Gear: Nike wrestling shoes; Crain power belt; APT: knee sleeves, wrist bands.

Deadlifts (sumo): [45/20, 135/10, 195/6, add belt & wraps: 225/3] 285/6, 300/4, 305/4

Good Mornings: [45/10, 70/6, 95/3] 105/9, 112/7, 117/5

Twisting Leg Raises: 16, 16

Stretching: ~10 minutes

Workout time: 1:12

Back on December 5, 2010 I wrote the following in my workout log, “I’m not getting psyched up and working near as hard as I used to. I think I’ve lost the 'Eye of the Tiger' and don’t know if I will ever get it back” (see Full Workout Logs - Starting 11/3/2010; Alternate Weeks 2 Routine Weeks 1-6 of 12).

Well, it took almost four years, and despite continuing adversities, I’ve been getting that “Eye of the Tiger” back. It started when I began using a belt and wraps and doing lower reps a month ago, which makes me feel like a powerlifter again. I am really getting psyched for my workouts and pushing harder than I thought I’d ever be able to again. Whether I compete again or not is in the LORD’s hands. If I do, it won’t be until next year. But whatever happens, I thank Him for bringing me this far.

For those who don’t know, the “Eye of the Tiger” reference is from “Rocky III” and the theme song by Survivor. Rocky III is my all-time favorite movie, so if you’ve never seen it, I’d highly recommend it!


These workout logs are continued at: Full Workout Logs: Starting 8/20/2014 - Routine A of Two by Two Plan - Weeks 1-6 of 12.


Full Workout Logs: Starting 7/6/2014 - In-Season - Weeks 7-12 of 12. Copyright 2014 by Gary F. Zeolla.

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