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Old 02-14-2007, 09:53 AM   #11
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WEEK2DAY3 WED 07/02/14

Push Press: 100 6 X 6
L-pull-up: 12.5lbs. 6 X 6
Abs-Back Circuit sit-ups 25,25,25,25 Romanian D.L. 50lbs. 25,25,25,25
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Old 02-16-2007, 03:25 PM   #12
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WEEK2DAY5 FRI 07/02/16

HIGH PULLS 6x6 130 lbs ( UP TO CHIN )
PUSH-PULL 10min. (70 pull-ups,25 hspu's.70 push-ups)
5 rnds of 5 hspu's+5 pull-ups
5 rnds of 10 push-ups+5 pull-ups
2 rnds of 10 push-ups+10 pull-ups
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Old 02-19-2007, 10:31 PM   #13
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Front Squat: 120 6 x 6
Standing Press: 85 6 x 6
Weighted Chins: 15 6 x 6
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Old 02-21-2007, 09:52 AM   #14
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Week3Day3 Wed 07/02/21

Push Press: 100 6 X 6
L-pull-up: 15 6 X 6
homemade ghd work
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Old 02-23-2007, 11:24 AM   #15
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Week3Day5 Fri 07/02/23

Deadlift High-pull: 135 6 X 6
Push-Pull Circuit 10 min. (5 pull-ups & 5 ring push-ups) 14 rnds
70 pull-ups
70 ring push-ups
not really more work load, but it is more work than the standard push-ups i'd one in the previous posts.

Added tabata squats (20reps all 8rnds)
I feel like my legs have been on vacation the past 3 weeks, not enough training for them I feel. I don't think they'll be growing with this little stimulus.

Next Friday will be the testing day for the following cycle, I'm interested to see if I'll set any pr's. I've been doing mainly strength training for last two months. I did get a pr in 500m row of 1:27, so things are looking good!

I've been eating 3100-3300 cal consistantly on workout days and around 2900-3100 on non work out days.

I am up to 179 lbs from 170 at the start of the year. I have added on a mix of muscle and fat. Upper abs still visible but there is noticeable fat around middle. I pretend not to mind, but don't like the extra jelly on the belly.
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Old 02-26-2007, 10:11 AM   #16
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UNLOADING WEEK4DAY1 MON 07-02-26

Front Squat: 110 6 x 3 (oops, I did 6x6)
Standing Press: 75 6 x 3 (did 5 sets before I realized my error)
Weighted Chins: 12.5 6 x 3
sit ups and romanian DL

36yo 6'2"
2007-01-01= 169lbs. ~6%bf 31.5" waist
2007-02-26= 179lbs ~10%bf 33 inch waist

After 2 weeks of the Starr beginner program and 3 weeks of hypertrophy Mass Gain cycle, legs have grown .5" larger. I'm hoping to see strength gains at end of this week when I set new 1rm for following cycle
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Old 03-01-2007, 10:36 AM   #17
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UNLOADING WEEK4DAY3 WED 07-02-28

Deadlift High-pull: 125 6 X 3
Push Press: 95 6 X 3
L-pull-up: 10 6 X 3
Hanging leg raises12,11,10,9,8 Romanian DL 45lbs 20,20,20,20,20
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Old 03-02-2007, 12:17 PM   #18
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UNLOADING WEEK4DAY4 FRI 2007-03-02 MAX DAY

I'm stoked with my gains over 2 months!
before-after
clean 155-175
press 125-135
pull-up 55-65
squat 210-235

These are all PR's for me, and even though I'm 36, I plan on making new PR's for a long time. I still don't know what the hell I'm doing with the olympic lifts so I'm not attempting to hurt myself by trying to find my 1rm's . The snatch feels very unstable, form is weak and I don't catch it near as low as I should even at 95 lbs. The jerk is even newer to me but seems less complex. I am able to do 165 but my form still sucks. The up coming strength cycle will be used to acquaint myself with the lifts and improve form to give myself a stabe platform to increase weight safely later. The hypertrophy cycle didn't allow time to practice with any real weight, so my form errors are exaggerated now that i'm adding weight. Looking forward to more gains!!
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Old 03-05-2007, 10:30 AM   #19
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STRENGTH CYCLE WEEK5DAY1 MONDAY 2007-03-05

Front Squat: 149 2 X 10
Snatch Pull/RDL: 110X3 120X3 130X3
Snatch Balance: to max 5x1
I did a lot more work here than prescribed. My form is taking shape and my muscles are learning the movements and understanding the balance required so I did 10x2 and worked up to 105 lbs, balance was very good.

This strength cycle will help me build up my snatch and jerk. My form and experience is minimal so I am not trying to find max numbers yet. I'm using the next 3 weeks to build strength and learn the lifts
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-Henry Rollins
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Old 03-06-2007, 10:36 AM   #20
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STRENGTH CYCLE WEEK5DAY2 TUESDAY 2007-03-06

3 Position Cleans: 105 3X3

1-arm Sotts Press: 41 2X10
Noticed a huge disparity between arms. My left is much weaker in this position.
I downgraded to 35 lbs for sets 7-10

Weighted Pull-ups: 52 2X10
52 proved too heavy down to 40 for remaining 9 sets.
Last night I felt inclined to do 1 set of 25 pull-ups. This may haved hindered peformance.
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-Henry Rollins
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