01 October 2008

Weightlifting routine - October 2008

I'm making some impressive gains on my major lifts -- squat, deadlift, and bench press. I've been struggling to increase my press. The problem is that there are only 35 and 45 lb bars. I can do 35, but 45 is too much. One idea I'm going to try is putting ankle weights on the 35 lb bar, so I can go up in a smaller increment.

Some notes:
  • I got rid of broomstick twists and replaced them with bicycle crunches
  • I got rid of tricep extensions since triceps are covered in dips
  • I'm going back to treadmill running as my cardio workout. I'm starting slowly to get my body used to running (15 minutes at 5.0 mph pace), so I don't get stitches all the time. I'm also trying to breathe deeply and inhale/exhale on my left foot.
  • New notation: "w" means warmup set
Monday: Upper body and cardio
Tuesday: Legs
Wednesday: Core and cardio
Thursday: Upper body and cardio
Friday: Legs

Squat 3-4w,3x5 [90 lb]
Deadlift 3-4w,3x5 [95 lb]
Hip abduction 3x8 [52 lb]
Hip adduction 3x8 [52 lb]
Rotary hip [50 lb], all four directions, both legs 2x8
Seated calf raises 3x8 [112 lb]
Leg curl 3x8 [34 lb]
Leg raise 3x8 [body weight] or crunches 3x20 [body weight]

Upper body
Bench press 3-4w,3x5 [75 lb]
Press 2w,3x5 [35 lb]
Assisted dips 3x8 [body weight - 57.5 lb]
Barbell curl 3x8 [25 lb]
Barbell wrist curls 3x8 [12 lb]
Barbell reverse wrist curls 3x8 [9 lb]

Pendlay rows 3x8 [45 lb]
Leg raises 3x8 [body weight]
Bicycle crunches 3x10 [body weight]
Back extension 3x8 [body weight + 5 lb]
Dumbbell shrug 3x8 [2 x 10 lb]

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