Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Tuesday, August 31, 2010


August 29th, 2010 - Session#:3
Week 1 Workout 3
Weight: 167.2
Time: 1 hour
Bench Press
110x5
130x5
145x11
Incline Dumbbell Press
2x50x8
2x55x10
Chinups
3xBWx6
Decline Close-Grip Bench Press
2x120x10
Dips
BWx5
BWx10
BWx5
=20
Conditioning
Notes: Workout Notes
Each workout 3, I'm going to work on increasing the number of dips I do, regardless of sets
-Aaron

August 27th, 2010 - Session#:2
Week 1 Workout 2
Weight: 168.8 lbs
Time: ~1 hour 15 mins
Squat
170x5
195x5
220x7
Good Morning
95x10
115x10
135x10
125x10
Dumbbell Lunges
35x10
35x5
Ab Wheel
skipped
Conditioning
5 mins running
Notes:
felt like a pulled something during lunges
-Aaron

Monday, August 23, 2010

New workout Log, New Goals

http://forum.bodybuilding.com/showthread.php?t=127004753

catch up to current:


August 22nd, 2010 - Session#: 1
Week 1 Workout 1
Weight: 169 lbs
Time: 1 hour 15 mins
Military Press
55x5
65x5
75x8
Dumbbell Bench Press
2x55x10
60x10
60x9
Dumbbell Rows
2x60x10
Rope Pushdown
70x10
2x80x10
80x4
Conditioning
12 mins Cardio
Notes:
Great first workout, forgot to do the 40%,50%,60% warmup, so did some with the bar then with 50 lbs.

Also, the last deadlift session from my last routine/log was my first ever with straps, did extra weight and just destroyed my lower back. I'm still feeling it now. I hope to be 100% for my squat session.
-Aaron

Saturday, August 21, 2010


August 20th, 2010
Workout 3
Weight: 170.2 lbs
Time: N/A
Deadlift
Last time: 2x280x5
285x5
This time: (W) Bx6, Bx6, 135x3, 225x1, 285x1
285x3
295x3
310x3 <-nasty form
310x1
Leg Press
Last time: 2x480x10
This time: 2x480x10
Chinups
Last time: 2xBWx6, 2xBWx5
This time: 4xBWx6
Preacher Curl
Last time: 2x60x8, 70x6
This time: 60x8, 70x8, 70x5
Standing Calf Raises
This time: 380x6, 2x400x6
Seated Calf Raises
This time: 3x110x15
Notes: Workout Notes
Used wrist wraps for the first time. Next workout I will be starting 5/3/1.
-Aaron

Thursday, August 19, 2010


August 19th, 2010
Workout 2
Weight: 170.4 lbs
Time: 1 hour
Bench Press
Last time: 2x165x3
165x5
This time: (W)Bx6, Bx6, 135x1, 165x1
165x3
2x170x3
Incline DB Bench press
Last time: 3x50x8, 55x8
This time: 3x50x8, 55x8
Military Press
Last time: 3x70x8
This time: 2x70x8, 75x8
Rope Pushdowns
Last time: 3x70x10
This time: 2x70x10
80x10
Hanging Leg Raises
Last time: 3xBWx10
This time: 2xBWx10
BWx15
Notes: Workout Notes
Bonus: Cuban Rotations

Current Weight: 170.3 lbs
Current Best Squat/Bench/Deadlift: 250x5/170x3/285x5


Target Weight: <165 lbs
OPA records: 572/380/567
London Powerlifting Federation 2010 Meet Best & Worst lifts:
Squat: 451-308
Bench: 320-237
Deadlift: 462-363
My Target Lifts:
Squat: 405
Bench: 275
Deadlift: 420 (...jk jk 425 )
yes converted everything to lbs.

I got quite the road ahead of me

-Aaron

Wednesday, August 18, 2010


Aug 17th, 2010
Workout 1
Weight: N/A
Time: N/A
Squat
Last time: 3x245x5
145x20
This time: (W) Bx6, Bx6, 135x3, 225x1, 245x1
2x245x5
250x5 <--- could've done better depth, just couldn't push myself to do it though
Glute Ham Raises
Last time: 3xBWx10
This time: skipped
Bent-Over Rows
Last time: 4x140x6
This time: 4x140x6
Behind the Back Barbell Shrugs
Last time: 3x185x5
This time: 3x185x5
Barbell Curl
Last time: 2x60x8, 70x8
This time: 60x8, 2x70x8
Notes: Workout Notes
Loudest farts ever on my first set of squats haha
Great Workout!
-Aaron

August 16th, 2010
Workout 4
Weight: 169.9 lbs
Time: 1 hour 10 mins
Incline Bench Press
Last time: 2x140x3
145x5 <----spotter assisted.
This time: (W) Bx6, Bx6, 95x2, 140x1
140x3
145x3
145x2.5 <-----had it but spotter assisted.
DB Bench Press
Last time: 2x55x8
2x60x8
This time: 2x55x8
2x60x8
Behind the Neck Press
Last time: 70x8
2x75x8
This time: 2x75x8
80x8
Upright Rows
Last time: 2x95x8
This time: 2x95x8
Decline Close Grip Bench press
Last time: 2x115x10
120x10
This time: 115x10
2x120x10
Notes: Workout Notes
Bonus: Neck Work
Great workout!
-Aaron

August 14th, 2010
Workout 3
Weight: 169.3 lbs
Time: N/A
Deadlift
Last time:
2x275x5
280x5
This time: (W) Bx6, Bx6, 135x3, 225x1, 275x1
2x280x5
285x5
Leg Press
Last time: 2x480x10
This time: 2x480x10
Chinups
Last time: 2xBWx6, 2xBWx5
This time: 2xBWx6, BWx4, BWx5
Preacher Curl
Last time: 2x60x8, 70x6
This time: 70x8
Notes: Workout Notes
Didn't have much time
-Aaron

August 11th, 2010
Workout 2
Weight: N/A
Time: 1 hour
Bench Press
Last time: 160x3
160x4
165x5
This time: (W)Bx6, 95x2, 135x1
2x165x3
165x5
Incline DB Bench press
Last time: 3x50x8, 55x8
This time: 3x50x8, 55x8
Military Press
Last time: 2x70x8, 70x5
This time: 3x70x8
Rope Pushdowns
Last time: 2x70x10
80x10
This time: 3x70x10
Hanging Leg Raises
Last time: 3xBWx10
This time: 3xBWx10
Notes: Workout Notes
Bonus: Cuban Rotations
-Aaron

Aug 9th, 2010
Workout 1
Weight: 169.7 lbs
Time: 1 hour 15 mins
Squat
Last time: 2x240x5
245x5 <-- could've gotten better depth
145x20
This time: (W) Bx6, Bx6, 135x3, 225x1, 240x1
3x245x5
145x20
Glute Ham Raises
Last time: 3xBWx10
This time: 3xBWx10
Bent-Over Rows
Last time: 135x6, 3x140x6
This time: 4x140x6
Behind the Back Barbell Shrugs
Last time: 140x5
2x185x5
This time: 3x185x5
Barbell Curl
Last time: 2x60x8, 70x8
This time: 2x60x8, 70x8
Notes: Workout Notes
Great Workout!
-Aaron

Friday, August 6, 2010


August 6th, 2010
Workout 4
Weight: 169.4 lbs
Incline Bench Press
Last time: 135x3
2x140x3
This time: (W) Bx6, 95x2, 135x1
2x140x3
145x5 <----spotter assisted.
DB Bench Press
Last time: 3x55x8
60x8
This time: 2x55x8
2x60x8
Behind the Neck Press
Last time: 70x8
2x75x8
This time: 70x8
2x75x8
Upright Rows
Last time: 2x95x8
This time: 2x95x8
Decline Close Grip Bench press
Last time: 2x115x10
120x10
This time: 2x115x10
120x10
Notes: Workout Notes
after first set of DB Bench Press, I got up ackwardly or something, and it seems like my rib poked my kidney.
Great workout!
-Aaron

Thursday, August 5, 2010


August 4th, 2010
Workout 3
Weight: 169.6 lbs
Time: N/A
Deadlift
Last time: 2x275x5
280x5
This time: (W) Bx6, 135x3, 225x1
235x5
245x5
250x5
Leg Press
Last time: 470x10, 480x10
This time: 2x480x10
Chinups
Last time: 2xBWx6, BWx4, BWx5
This time: 2xBWx6, 2xBWx5
Preacher Curl
Last time: 2x60x8, 70x6
This time: 2x60x8, 70x8
Notes: Workout Notes
left my belt at home, had to go light on deadlifts
-Aaron

August 3rd, 2010
Workout 2
Weight: N/A
Time: N/A
Bench Press
Last time: 2x160x3
165x2.5
This time: (W)Bx6, 95x2, 135x1
160x3
160x4
165x5
Incline DB Bench press
Last time: 3x50x8, 55x8
This time: 4x50x8
Military Press
Last time: 3x70x8
This time: 2x70x8, 70x5
Rope Pushdowns
Last time: 70x10
2x80x10
This time: 2x70x10
80x10
Hanging Leg Raises
Last time: 3xBWx10
This time: skipped
Notes: Workout Notes
Went in really early, felt very weak
Poor workout.
-Aaron