Rippetoe workout journal

[Rampage1]

Quick update, been doing weights the last few weeks but diet has been low calorie as I have been trying to burn off some bely fat which I had gained.. so back to bulking again...started german volume training last week and shall be doing it for another 3- 4 weeks!

The workout it : Monday 10x10 flat bench press

Wednesday stiff legged deadlifts x barbell rows 10x10

Friday military press 10x10 plus arm work

was wondering if anyone knows whether the arm work should be 10 sets as well??

 

[Rampage1]

Ok, so finished German volume training last friday...gained about 4 lbs roughly.

I started a new routine today and will be doing this for the forseeable future!

Monday: Chest day

Wedensday: back and deadlift day

Friday: shoulders and arms

Unfortunately, due to it being the summer I am having to use my home gym, which does not facilitate squats. Hopefully deadlifts will suffice!

Anyways, as for todays workout, here it is:
Chest: (after warmups)

Flat bench: 60kg x 10, 60 kg x 9, 70kg x 2 (struggled big time with the last rep)

Incline: 50kg x 10 x 3

all in all, although short, a good workout. However, I have lost considerable strength after moving to the volume training the last few weeks, hopefully I will be able to regain it quickly. My new aim is to gain another 12lbs as leanly as possible by the end of the summer!

 

[Rampage1]

Yesterday: deadlifts and back

Yesterday was the first day I had done deadlifts in bout four weeks, so I didn't want to jump into anything too quickly. All in all though, I didn't loose that much strength on this movement so happy enough about that!

Deadlifts: 10 x 80kg, 8 x92kg, 8x 92kg

form was very good, however I am feeling the pain in my lower back today since I took a while off from them! glad to be back on the dead tho

Lat bar pulldown ( behind neck) 3x10x 40kg

Lat bar pulldown ( to chest ) 3x8x50kg

I finished with a superset of bent over rows at a light weight (25kg)

All in all pretty good workout, my back is killing me today so I must have worked it hard enough! Unfortunately I went out boozing last night and I am feeling the effects today! o well, as long as I keep eating!

 

[Rampage1]

today:
Shoulders and arms:

Military press 40kkx 10 x 3

Tricep pushdowns 40kg x 8 x 3

21's Biceps curls: 20kg x 21 x 3

Not too bad considering I am very sick with laryngitis and shouldn't even have been working out, however my dedication in unparalleled so I did it anyway whether it be good or bad for my health!

 

[EFFORT]

do hack squats

 

[Rampage1]

no i dont want to do hack squats, thanks anyway though! I think my routine is fine for my goals atm, doing warboss alex's fatloss while still gaining muscle with early morning cardio

todays routine:

co*k pushups: 3x 8 ( bodyweight)

c*ck pullbacks 1x 250 (until ejaculation)

short workout, but got the job done! until next time, fuc*ers