January 24, 2019
Getting ready to re-start Shawn Phillips' Increase Your Bench Press by 50 Pounds. My brother and I use to really like this workout (it's definitely a good one to have a spotter for, but c'est la vie). I can probably bench press around 280-290, but I've set my starting weight at 270 to start. If I don't make any progression jumps by the end of the program, I should be benching 295. With hitting all the jumps, I would end at 315 (I don't actually have enough plates for that at the moment).
| Schedule | |
| Sunday | Bench Press—(Workouts #1, 3, 5, 7, 9, 11, 13) Dumbbell Bench Press—(3 sets of 8 reps Dumbbell Side Raises—3 sets of 8 reps Lying Triceps Extensions—3 sets of 8 reps |
| Monday | Off |
| Tuesday | Narrow-Grip Pulldowns—3 sets of 8 reps Barbell Rows—3 sets of 6 reps Barbell Curls—3 sets of 8 reps |
| Wednesday | Off |
| Thursday | Rotator-Cuff Exercises—3 sets of 12-15 reps Bench Presses—(Workouts #2, 4, 6, 8, 10, 12, 14) Weighted Dips—3 sets of 6 reps |
| Friday | Squats—3 sets of 6 reps Leg Presses—3 sets of 8 reps Leg Curls—3 sets of 8 reps Reverse-Grip Pulldowns—3 sets of 8 reps One-Arm Dumbbell Rows—3 sets of 8 reps Incline Dumbbell Curls—3 sets of 8 reps |
| Saturday | Off |
| Bench Press | Schedule | ||
| 1 RM = 270 | G O A L S | ||
| Workout | A | B | C |
| 1. 1/27/2019 | 1 @ 210 x 6 | 2 @ 225 x 5 | 2 @ 230 x 4 |
| 2. 1/31/2019 | 2 @ 230 x 3 | 2 @ 250 x 2 | Neg @ 275 |
| 3. 2/3/2019 | 1 @ 215 x 6 | 2 @ 225 x 5 | 2 @ 240 x 4 |
| 4. 2/7/2019 | 2 @ 240 x 3 | 2 @ 255 x 2 | Neg @ 285 |
| 5. 2/10/2019 | 1 @ 220 x 6 | 2 @ 230 x 5 | 1 @ 245 x fail |
| 6. 2/14/2019 | 2 @ ___ x 3 | 2 @ ___ x 2 | Neg @ ___ |
| 7. 2/17/2019 | 2 @ ___ x 5 | 2 @ ___ x 3 | 1 @ ___ x fail |
| 8. 2/21/2019 | 2 @ ___ x 3 | 2 @ ___ x 1 | Neg @ ___ |
| 9. 2/24/2019 | 2 @ ___ x 5 | 2 @ ___ x 3 | 1 @ ___ x fail |
| 10. 2/28/2019 | 2 @ ___ x 3 | 2 @ ___ x 2 | Neg @ ___ |
| 11. 3/3/2019 | 2 @ ___ x 5 | 2 @ ___ x 3 | 1 @ ___ x fail |
| 12. 3/7/2019 | 2 @ ___ x 3 | 2 @ ___ x 2 | 1 @ ___ x 1 |
| 13. 3/10/2019 | 1 @ ___ x 5 | 2 @ ___ x 3 | 2 @ ___ x 2 |
| 14. 3/14/2019 | 1 @ ___ x 3 | 1 @ ___ x 2 | 1 @ ___ x 1 |
from January 6th on my facebook, workout goals to hit by end of 2017 (reposting on a static page should help keep it in my face a little better):
started doing the Chris Evans Capt America workout from bodybuilding.com this week. i don't quite feel up to doing seven days straight yet, but i've gone through the three day rotation twice now (plus i'm sure he started the workout in better shape than i am). i'll do this for a few weeks to break up my routine. not a fan of new year resolutions, so here's some 2017 workout milestone goals instead:
bench press:
max 300 lbs
body weight 10 reps
225 lbs 37 reps (may be setting this one too high)
squat:
body weight 20 reps
curl:
1/2 body weight 10 reps
i don't enjoy running, and i don't see myself jumping on the treadmill every day. i think i could average one mile per day, so i'll say 365 miles on the treadmill throughout the year.
