Oldrookie's IMPC training log - Page 2

Oldrookie · 06-16-2006, 02:34 PM

1/2 mile warmup

Hack Squat
135x8, 155x8, 175x8

Leg Extensions
25x25, 50x25, 75x25, 100x25, 150x25

Squats
135x8, 135x8, 205x10, 245x8, 295x6, 335x4, 385x2, 425x2, 315x6

BB Lunges
135x94 feet

DB Curls
35x12

Single arm DB Preacher curls
45x8, 45x8, 45x8

DB Shrugs
115x8, 115x8, 115x8

DB Concentration Curls
30x10, 30x10, 35x10

Oldrookie · 06-18-2006, 09:21 PM

BB Bench
45x10, 135x30, 190x10, 210x8, 220x6, 240x4, 265x2, 325x1 (a little boost at bottom, dang it, I wanted to get this new max)

BB Bench Negatives
325x3, 350x3, 365x3

BB Bench
225x6

DB Incline Flies
45x12, 55x12

DB Decline Skullcrushers
40x15, 40x15, 40x15

Closegrip BB Bench
155x15, 155x8

Oldrookie · 06-19-2006, 04:05 PM

Pulldowns
90x10, 140x10, 180x10, 210x8, 220x8

BB rows
155x8, 205x6, 225x6

Pullups
8+4, 5+7, 4+10

BB Reverse Curls
65x8, 85x8, 115x8

BB Curls
115x8, 140x8(with help)

Abs
Crunches-27
Machine Crunch 80lbsx30
Twisting crunches 15

Oldrookie · 06-21-2006, 01:18 PM

Facepulls(Cable Lat pulldown machine to face) I incorporated this to offset the amount of benching we have been doing and some of the throwing I have been doing (football and baseball). I have begun developing bicep tendenitis again. It is that tendon at the top of the bicep that inserts into the shoulder. Mine tends to get overtaxed when I do a lot of benching.
50x10, 50x10, 70x10, 70x10, 70x10

DB Incline Press
45x10, 70x8, 90x8, 90x8, 100x4+3

Pec Deck machine
75x15, 100x15, 105x15

Leg Curls
50x15, 75x15, 85x15

DB Shoulder Press
50x8, 60x8, 70x8(some help)

One arm side Delt raise
30x10, 30x10

Reverse Delt raise
25x10, 25x10

Curlbar Skullcrushers
75x10, 105x8, 115x8

DB Stifflegged Deadlift
90x8, 90x8, 90x8

Oldrookie · 06-26-2006, 01:30 PM

I took a few days off for a family trip out of town. I did a lot of walking, but no lifting or cardio Thur-Sat.

Sun.
Pulldowns
100x10, 150x20, 200x8, 250x8(with help)

Supported DB Rows (focus on squeeze at the top)
60x8, 60x8, 60x8

Deadlift (I have stayed with lighter weight because of some earlier hip and back pain)
135x10, 225x10, 235x8, 255x6

Cable Pressdowns
50x15, 70x15, 100x15, 120x10

Tricep rope Pressdowns
20x10, 40x10, 60x10

Overhead Tricep rope Extensions
20x15, 40x12, 60x10

Seated Overhead Tricep Rope Extensions
20x20, 40x20, 60x10(with help), 30x23

Oldrookie · 06-26-2006, 01:34 PM

Step ups
65x8, 115x8

Leg Extensions
Each set 1 leg for 10 each and then 2 legs for 10
50x10and10, 55x10and10, 60x10and10, 65x10and10, 70x10and10

Leg Press
8platesx25, 10platesx25, 12platesx25

Squats (not quite to parallel because of higher reps)
135x20, 225x20, 315x21

Dropset
315x10, 225x10

Abs
20 Crunches, 12 Knee raises, 6 V-up situps, 15 crunches

Oldrookie · 06-28-2006, 01:23 PM

Mon.
Biked about 12 miles fairly good pace.

Tue.
Ran about 3 miles around hills and trails.

Oldrookie · 06-28-2006, 01:28 PM

V grip pulldown
90x10, 140x10, 160x8, 180x8, 210x6 with help, 230x6 with help

One arm DB rows
80x10, 90x10, 115x10

DB curls [all sets both arms up at the same (not alternating arms) time except two heaviest sets]

15x20, 20x18, 25x16, 30x14, 35x12, 40x10, 45x8, 50x6, 55x4, 80x2(with help), 80x2(with help), 55x4, 50x6, 45x8, 40x10, 35x12, 30x14, 25x16, 20x18, 15x20

BB Curls
45x6, 135x4(with help), 45x31

Oldrookie · 07-05-2006, 01:15 PM

Ran 2 miles then hill training(sprints and other agility drills).

Oldrookie · 07-05-2006, 01:18 PM

Incline BB bench
45x10, 95x10, 135x10, 185x6, 205x4+2

Incline DB Flies
40x10, 50x10

Flat DB Bench
80x14+1, 80x11+2

DB Flat Bench
40xTimed 4 minutes (must keep holding weights, may rest at lock out up top or at bottom of movement)

Abs
25 Crunches, 15 Reverse Crunch, 15 side crunches

Oldrookie · 07-05-2006, 01:22 PM

Pulldowns
100x10, 160x10, 210x8, 260x8 some help

Supported DB rows
60x8, 60x8, 60x8

Tri Cable Pressdowns
50x15, 70x15

DB Skulls
35x15, 40x20

Kickbacks
15x10, 20x10

Really struggling with the shoulder tendonitis so I did an old shoulder rehab program instead of finishing up last week's workout.

Oldrookie · 07-05-2006, 01:26 PM

Step ups
75x8, 125x8

Leg Extension (each leg for 10, then both legs for ten)
50x10/10, 55x10/10, 60x10/10, 65x10/10, 70x10/10

Leg Press
8 pltsx25, 10pltsx25, 12pltsx25

Squats
135x20, 235x20, 325x20

Drop set of squats
315x10/225x10/135x10

Oldrookie · 07-05-2006, 01:27 PM

Ran 4 miles.

Oldrookie · 07-05-2006, 01:30 PM

V grip Pulldowns
90x10, 140x10, 160x10, 180x10, 230x6(some help), 250x6(some help)

One arm rows
90x10, 100x10, 115x10

BB Curls
45x20, 50x18, 55x16, 60x14, 65x12, 70x10, 75x8, 80x6, 85x4, 105x2, 105x2, 85x4, 80x6, 75x8, 70x10, 65x12, 60x14, 55x16, 50x18, 45x20

Concentration Curls
30x6+2

Oldrookie · 07-06-2006, 04:06 PM

Ran about 1 1/2 miles of trails.

3 sprints up hill about 125 yards.

Finished with about 3/4 mile run.

Oldrookie · 07-12-2006, 02:13 PM

Incline BB bench
45x10, 135x10, 140x25, 195x4+2, 205x4+2

Incline DB Flies
50x10, 60x10

Flat DB Bench
80x15, 80x13

Four minute bench DB
45x4 minutes

Oldrookie · 07-12-2006, 02:18 PM

BB Bench
45x10, 115x30, 135x20, 185x10, 250x6, 275x4+2

225x40 as many sets as it takes
225x8, 225x6, 225x6, 225x6, 225x8, 225x6

Oldrookie · 07-12-2006, 02:22 PM

Pulldowns
90x10, 140x10, 160x10, 230x6, 240x6(some help)

BB Rows
135x5, 185x5, 205x5, 225x5, 235x5, 135x30

Wide-grip Pullups
8(some help), 8(some help), 8(help)

BB Curls
45x8, 65x8, 75x8, 85x8

DB Preacher Curls
25x15, 25x13+2

Abs
Crunch Machine 70x115
Reverse Crunch 25
Twisting Crunch 15

Oldrookie · 07-12-2006, 02:23 PM

Ran about 2 miles of trails

Agilities uphill then 3 sprints up hill about 50 yards.

Oldrookie · 07-12-2006, 02:26 PM

BB Incline Bench
45x10, 115x30, 140x20, 155x10, 205x4+1, 210x4(some help)

Incline DB Flies
55x10, 65x10

Skullcrushers with Curl Bar
75x7, 85x7, 95x7, 105x7, 115x7(some help), 115x7(some help)

Eight sets of skullcrushers with very limited rest
85x10, 85x10, 85x7, 85x5, 85x4, 85x4

Oldrookie · 07-19-2006, 02:19 PM

Stepups
75x8, 135x8

Leg Ext.
50x10 single legs for 10 then both together for 10 for all sets, 55x10, 60x10, 65x10, 70x10

Leg Press
8 platesx25, 10 platesx25, 12 platesx25

Squats
135x20, 235x20, 335x20,

Dropset Squats
315x10, 225x10, 135x10

Standing Calves
285x20, 285x20, 285x20

Abs
Crunches
30, 20, 20
Reverse Crunches
20, 20, 20
Side Crunches
15

06-16-2006, 02:34 PM	#31
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Fri. 6/16 Legs, Biceps 1/2 mile warmup Hack Squat 135x8, 155x8, 175x8 Leg Extensions 25x25, 50x25, 75x25, 100x25, 150x25 Squats 135x8, 135x8, 205x10, 245x8, 295x6, 335x4, 385x2, 425x2, 315x6 BB Lunges 135x94 feet DB Curls 35x12 Single arm DB Preacher curls 45x8, 45x8, 45x8 DB Shrugs 115x8, 115x8, 115x8 DB Concentration Curls 30x10, 30x10, 35x10 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-18-2006, 09:21 PM	#32
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Sun 6/18 Chest, Tris BB Bench 45x10, 135x30, 190x10, 210x8, 220x6, 240x4, 265x2, 325x1 (a little boost at bottom, dang it, I wanted to get this new max) BB Bench Negatives 325x3, 350x3, 365x3 BB Bench 225x6 DB Incline Flies 45x12, 55x12 DB Decline Skullcrushers 40x15, 40x15, 40x15 Closegrip BB Bench 155x15, 155x8 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-19-2006, 04:05 PM	#33
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Mon 6/19 Back, Biceps, Abs Pulldowns 90x10, 140x10, 180x10, 210x8, 220x8 BB rows 155x8, 205x6, 225x6 Pullups 8+4, 5+7, 4+10 BB Reverse Curls 65x8, 85x8, 115x8 BB Curls 115x8, 140x8(with help) Abs Crunches-27 Machine Crunch 80lbsx30 Twisting crunches 15 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-21-2006, 01:18 PM	#34
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Wed 6/21 Chest, Shoulders, Hamstrings, Triceps Facepulls(Cable Lat pulldown machine to face) I incorporated this to offset the amount of benching we have been doing and some of the throwing I have been doing (football and baseball). I have begun developing bicep tendenitis again. It is that tendon at the top of the bicep that inserts into the shoulder. Mine tends to get overtaxed when I do a lot of benching. 50x10, 50x10, 70x10, 70x10, 70x10 DB Incline Press 45x10, 70x8, 90x8, 90x8, 100x4+3 Pec Deck machine 75x15, 100x15, 105x15 Leg Curls 50x15, 75x15, 85x15 DB Shoulder Press 50x8, 60x8, 70x8(some help) One arm side Delt raise 30x10, 30x10 Reverse Delt raise 25x10, 25x10 Curlbar Skullcrushers 75x10, 105x8, 115x8 DB Stifflegged Deadlift 90x8, 90x8, 90x8 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-26-2006, 01:30 PM	#35
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Sun 6/25 Back, Triceps I took a few days off for a family trip out of town. I did a lot of walking, but no lifting or cardio Thur-Sat. Sun. Pulldowns 100x10, 150x20, 200x8, 250x8(with help) Supported DB Rows (focus on squeeze at the top) 60x8, 60x8, 60x8 Deadlift (I have stayed with lighter weight because of some earlier hip and back pain) 135x10, 225x10, 235x8, 255x6 Cable Pressdowns 50x15, 70x15, 100x15, 120x10 Tricep rope Pressdowns 20x10, 40x10, 60x10 Overhead Tricep rope Extensions 20x15, 40x12, 60x10 Seated Overhead Tricep Rope Extensions 20x20, 40x20, 60x10(with help), 30x23 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-26-2006, 01:34 PM	#36
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Mon 6/26 Legs, Abs Step ups 65x8, 115x8 Leg Extensions Each set 1 leg for 10 each and then 2 legs for 10 50x10and10, 55x10and10, 60x10and10, 65x10and10, 70x10and10 Leg Press 8platesx25, 10platesx25, 12platesx25 Squats (not quite to parallel because of higher reps) 135x20, 225x20, 315x21 Dropset 315x10, 225x10 Abs 20 Crunches, 12 Knee raises, 6 V-up situps, 15 crunches __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-28-2006, 01:23 PM	#37
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Mon 6/26 and Tue 6/27 Cardio Mon. Biked about 12 miles fairly good pace. Tue. Ran about 3 miles around hills and trails. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

06-28-2006, 01:28 PM	#38
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Wed. 6/28 Back and Biceps V grip pulldown 90x10, 140x10, 160x8, 180x8, 210x6 with help, 230x6 with help One arm DB rows 80x10, 90x10, 115x10 DB curls [all sets both arms up at the same (not alternating arms) time except two heaviest sets] 15x20, 20x18, 25x16, 30x14, 35x12, 40x10, 45x8, 50x6, 55x4, 80x2(with help), 80x2(with help), 55x4, 50x6, 45x8, 40x10, 35x12, 30x14, 25x16, 20x18, 15x20 BB Curls 45x6, 135x4(with help), 45x31 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:15 PM	#39
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Thur. 6/29 Cardio Ran 2 miles then hill training(sprints and other agility drills). __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:18 PM	#40
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Fri. 6/30 Chest, Abs Incline BB bench 45x10, 95x10, 135x10, 185x6, 205x4+2 Incline DB Flies 40x10, 50x10 Flat DB Bench 80x14+1, 80x11+2 DB Flat Bench 40xTimed 4 minutes (must keep holding weights, may rest at lock out up top or at bottom of movement) Abs 25 Crunches, 15 Reverse Crunch, 15 side crunches __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:22 PM	#41
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Sun. 7/2 Back, Triceps Pulldowns 100x10, 160x10, 210x8, 260x8 some help Supported DB rows 60x8, 60x8, 60x8 Tri Cable Pressdowns 50x15, 70x15 DB Skulls 35x15, 40x20 Kickbacks 15x10, 20x10 Really struggling with the shoulder tendonitis so I did an old shoulder rehab program instead of finishing up last week's workout. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:26 PM	#42
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Mon. 7/3 Legs Step ups 75x8, 125x8 Leg Extension (each leg for 10, then both legs for ten) 50x10/10, 55x10/10, 60x10/10, 65x10/10, 70x10/10 Leg Press 8 pltsx25, 10pltsx25, 12pltsx25 Squats 135x20, 235x20, 325x20 Drop set of squats 315x10/225x10/135x10 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:27 PM	#43
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Tue. 7/4 Cardio Ran 4 miles. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-05-2006, 01:30 PM	#44
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Wed. 7/5 Back and Biceps V grip Pulldowns 90x10, 140x10, 160x10, 180x10, 230x6(some help), 250x6(some help) One arm rows 90x10, 100x10, 115x10 BB Curls 45x20, 50x18, 55x16, 60x14, 65x12, 70x10, 75x8, 80x6, 85x4, 105x2, 105x2, 85x4, 80x6, 75x8, 70x10, 65x12, 60x14, 55x16, 50x18, 45x20 Concentration Curls 30x6+2 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-06-2006, 04:06 PM	#45
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Thur. 7/6 Cardio Ran about 1 1/2 miles of trails. 3 sprints up hill about 125 yards. Finished with about 3/4 mile run. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-12-2006, 02:13 PM	#46
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Wed 7/7 Chest Incline BB bench 45x10, 135x10, 140x25, 195x4+2, 205x4+2 Incline DB Flies 50x10, 60x10 Flat DB Bench 80x15, 80x13 Four minute bench DB 45x4 minutes __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-12-2006, 02:18 PM	#47
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Sun 7/9 Chest BB Bench 45x10, 115x30, 135x20, 185x10, 250x6, 275x4+2 225x40 as many sets as it takes 225x8, 225x6, 225x6, 225x6, 225x8, 225x6 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-12-2006, 02:22 PM	#48
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Mon 7/10 Back, Biceps and Abs Pulldowns 90x10, 140x10, 160x10, 230x6, 240x6(some help) BB Rows 135x5, 185x5, 205x5, 225x5, 235x5, 135x30 Wide-grip Pullups 8(some help), 8(some help), 8(help) BB Curls 45x8, 65x8, 75x8, 85x8 DB Preacher Curls 25x15, 25x13+2 Abs Crunch Machine 70x115 Reverse Crunch 25 Twisting Crunch 15 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-12-2006, 02:23 PM	#49
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Tue 7/11 Cardio Ran about 2 miles of trails Agilities uphill then 3 sprints up hill about 50 yards. __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-12-2006, 02:26 PM	#50
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Wed 7/12 Chest and Triceps BB Incline Bench 45x10, 115x30, 140x20, 155x10, 205x4+1, 210x4(some help) Incline DB Flies 55x10, 65x10 Skullcrushers with Curl Bar 75x7, 85x7, 95x7, 105x7, 115x7(some help), 115x7(some help) Eight sets of skullcrushers with very limited rest 85x10, 85x10, 85x7, 85x5, 85x4, 85x4 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine

07-19-2006, 02:19 PM	#51
Oldrookie IMPC Contestant Join Date: Apr 2006 Location: Michigan Posts: 259 Recipes: 0 Rep Power: 8	Fri 7/17 Legs Stepups 75x8, 135x8 Leg Ext. 50x10 single legs for 10 then both together for 10 for all sets, 55x10, 60x10, 65x10, 70x10 Leg Press 8 platesx25, 10 platesx25, 12 platesx25 Squats 135x20, 235x20, 335x20, Dropset Squats 315x10, 225x10, 135x10 Standing Calves 285x20, 285x20, 285x20 Abs Crunches 30, 20, 20 Reverse Crunches 20, 20, 20 Side Crunches 15 __________________ "To give anything less than your best is to sacrifice the gift." --Steve Prefontaine