Tuesday (10-19-2010):
Overhead press 5x80lb, 5x90lb, 6x100lb
Overhead press 5x10
Chin-ups 11, 6, 5, 5, 5

Wednesday:
Deadlift 5x190lb, 5x220lb, 7x250lb
Barbell shrug 5x10
Hanging leg raise 5x15

Thursday:
Bench press 5x135lb, 5x160lb, 6x180lb
Bench press 5x10
Barbell row 5x10
Close-grip cable row 3x10

Friday:
Squat 5x155lb, 5x175lb, 8x200lb
Squat 5x10
Leg curl 5x10
EZ curls 3x5
Cable tricep pressdowns 3x5

Weight (Friday): 187 lb

Notes:  This was week 1 of my second 4-week period on 5/3/1.  I'm finding myself adding more accessory work if I still feel fresh enough after my planned workout, which is probably a good thing.  I don't feel burnt out at all, and my strength gains have been steady, so I'm really warming to the periodization part of the program.  I'm still not sure how keen I am on the split routine, but I'm trying to compensate for that somewhat with my extra-curricular accessory work.  Most of my body is getting a workout in each session, just with a variation in emphasis.

I'm still only in the gym about 4 hours a week, which is a lot less than a serious athlete, but plenty more than your average guy.  I'd like to go more -- just to build my work capacity if nothing else -- so I may look toward doing some conditioning work (farmer's walks, tabata intervals, etc.) in the evenings either before or after dinner.  I realized recently that going to the gym is frequently the most exciting part of my day, and I'm not sure how I feel about that.  Seems weird.  I also realized that it's been just over a year since I seriously started trying to get healthy again, so I might put up some progress pics for comparison.

Posted by: leoncaruthers at 01:20 PM | Comments (1) | Add Comment
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