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frorider6
New member
ballast, I'll try to find some writing in Ironman by Bill Starr. Thanks
Here's my latest update. I did the Monday routine. It's Wed morning now. Ouch. Here's the routine and weight I did.
Deadlift 135lbs/20 reps - Had to gut out the last 5 or so but they were definetly easier than the Wed before at the same weight. I'll take this weight up 20 lbs for today's workout.
Dumbbell Military Press 40s/5 55s/5 65s/5 65s/5 70s/5 - I started too light with this because I didn't know where my failure point would be. Next time, I'll do at least 3 of the sets with 70's. My shoulder muscles are still aching though. And I'm doing dumbells on the advice of my physical therapist.
Squats 225/3 245/3 265/3 275/3 275/3 - I liked only having to go to 3 reps. It let me push against the weight a bit harder without having to worry about cranking out 10 or so reps. And this was a good weight for me. I'm not looking forward to 5 reps with this weight (as Corn suggested) on Friday.
Seated Calf Raise 115/17 115/15 - My calves are by far the sorest muscle on me right now, followed by traps.
My weight on Monday was still only 211 lbs, but I drank a lot of alcohol and didn't drink any protein shakes over the weekend. That is going to change.
edited to correct spelling and also to add.
Even the area of muscles between my lats and pecs, the muscles that cover my ribs, are sore. That is the kind of full body strengthening I'm looking for with this program. Seems to be working.
Here's my latest update. I did the Monday routine. It's Wed morning now. Ouch. Here's the routine and weight I did.
Deadlift 135lbs/20 reps - Had to gut out the last 5 or so but they were definetly easier than the Wed before at the same weight. I'll take this weight up 20 lbs for today's workout.
Dumbbell Military Press 40s/5 55s/5 65s/5 65s/5 70s/5 - I started too light with this because I didn't know where my failure point would be. Next time, I'll do at least 3 of the sets with 70's. My shoulder muscles are still aching though. And I'm doing dumbells on the advice of my physical therapist.
Squats 225/3 245/3 265/3 275/3 275/3 - I liked only having to go to 3 reps. It let me push against the weight a bit harder without having to worry about cranking out 10 or so reps. And this was a good weight for me. I'm not looking forward to 5 reps with this weight (as Corn suggested) on Friday.
Seated Calf Raise 115/17 115/15 - My calves are by far the sorest muscle on me right now, followed by traps.
My weight on Monday was still only 211 lbs, but I drank a lot of alcohol and didn't drink any protein shakes over the weekend. That is going to change.
edited to correct spelling and also to add.
Even the area of muscles between my lats and pecs, the muscles that cover my ribs, are sore. That is the kind of full body strengthening I'm looking for with this program. Seems to be working.
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