Well, I was on a roll and then broke it. Didn’t even think about posting this last night. But here it is anyway.
Monday was a great day. I had a good day at work, ate some delicious food (the pizza my wife and I made on Sunday is exceptional!) and had a great workout at the gym. I am not sure if I am “doing it wrong” by doing a program (Stronglifts 5×5) along with some of my own lifting, but I feel that it works better. I know that the idea of Stronglifts is to use a minimal amount of lifts to get maximum results, but I don’t feel that it is happening by just doing those lifts. They work, don’t get me wrong, but I feel that adding some specific lifts to the program will help.
That being said, I’ve already changed how I do it. Before, I was doing Stronglifts 5×5 followed by 6 lifts doing 3×10. Monday I decided to scoot back to the roots of lifting I did years ago and change it to 6 lifts doing 10×3. That means instead of doing 3 sets of 10 reps, I am doing 10 sets of 3 reps. The idea is that I can lift more (which is true) doing 3 reps than 10 but still do a total of 30 lifts for that specific exercise. I did this back in 2009/2010 and it worked great, so hopefully it works this time. The biggest issue I have is being able to do this “circuit training” with so many other people in the gym.
Breakfast – BBQ chicken and eggs with some oatmeal
Snacks – Yogurt and string cheese
Lunch – Pepperoni, onion and jalapeno pizza on whole wheat
Snack – Cookie Dough Bread
Dinner – Zucchini bake
Dessert – Protein shake with Cracklin’ Oat Bran and a protein brownie
An hour of walking at work
Squats – 195 lbs
Bench Press – 135 lbs
Barbell Rows – 135 lbs
Lat raises (25 lbs/hand), overhead pulls (55 lbs), dumbbell rows (35 lbs/hand), chest flies (35 lbs/hand), chest press (35 lbs/hand), pectoral flies (105 lbs), crunches (45) and step ups/step downs (75)