Milk and Cigarettes

Rambles about stuff I like.

Lifting routine

Sens play the Rangers tonight! Woo Hoo!

Everyone likes to hear about workout routines, right? Here’s mine.

First of all, before and after every workout I do a 10 minute treadmill for warmup and cooldown. My warmup pace is 4mph at 4% incline, and cooldown is 3.5mph with 3.5$ incline.

I’ve divided up my workouts into 4: 2 heavy and 2 light. I rotate through these four workouts in the following order. (This has the format: Exercise: #sets, set X reps X weight (lbs).)

H1: Squats

Squat: 10 sets. 1 x 20 X 45, 1 x 10 x 100, 5 x 5 x working weight, 3 x 3 x heavy weight (or 3 x 10 x 45 if my legs are too tired  – sometimes I’ll add any number of super heavy singles)

Adductor machine: 3 sets. 3 x 10 x heavy weight

Hanging bent knee raises: 3 sets. 3 x 10 (or as many as I can do)

L1: OHP and Bo Rows

Overhead Press: 7 sets, 1 x 10 x 45, 5 x 5 x working weight, 1 x 10 x 45.

Bent Over Rows: 7 sets, 1 x 10 x 45, 5 x 5 x working weight, 1 x 10 x 45.

Front Raises: 3 sets, 3 x 10 x heavy weight

Pull-ups: 3 sets, 3 x 10 (I’m currently on assisted pull-ups.)

H2: Deads

Deadlift: 10 sets, 1 x 20 x 45, 3 x 8 x 135, 4 x 5 x working weight, 2 x 3 x heavy weight (if I can’t do the heavy weight, I’ll move back down to 135’s. Again, I’ll add heavy singles on good days.)

Dumbbell shrugs: 3 sets, 3 x 10 x heavy weight.

Hanging bent knee raises: 3 sets, 3 x 10

L2: Beach Day

Bench Press: 10 sets: 1 x 45 x 20, 1 x 65 x 10, 5 x 5 x working weight, 3 x 3 x heavy weight. (Bench is my worst lift. I eventually want to get to 1 x 135 x 10 as my warmup weight.)

Dips: 3 sets: 3 x 10 (assisted)

Standing two handed tricep extensions: 3 sets: 3 x 10 x heavy weight.

Chin-ups: 3 sets, 3 x 10 (or as many as I can do. assisted)

And there we have it – each one of these workouts takes about 75 minutes. I should also mention these are my “cutting” workouts – so I’m expected to be doing this through a daily caloric deficit.

My current bests are as follows:

Squat: 170lbs

Deadlift: 205lbs

Bench: 100lbs (I know!)

OHP: 80lbs

BO Rows: 90lbs

By the end of the year, I hope to Bench and Row 135, OHP 100, Squat 185 and Deadlift 225. I’d say those are pretty good numbers for someone with a kidney transplant.

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March 8, 2013 - Posted by | Uncategorized | , , , , , , , ,

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