Thursday, June 27th, 2013 | Author: Casey Criswell

I know I’ve been saying I’m going to start doing more blog posts here on health, fitness and my journey but…the day job has been crazy this month and it leaves no brain power for writing! But here I am at any rate. Along with burning brain cycles at work, I’ve also been doing a lot of reading to try and figure out how to change up my weight lifting routine since I’ve been going 13 weeks on the current one.

So far, I haven’t found a definite plan that I want to dive into. There are so many different weight lifting programs out there and a lot of them over lap with each other. It can be pretty overwhelming. At the same time, I’m starting to realize that I may not need as much of a program that lays everything out for me anymore. I’ve been doing this enough, I’m starting to get a good sense on what I need to work on on my own, which leads me off to finding even more specialized lifts, then I get even more overwhelmed, and I keep doing the same thing! So, I came up with a compromise.

For the past 13 weeks, I’ve been doing more of body building/hypertrophy type program because I had zero muscle definition before and I figure if I’m going to be skinny, I might as well look good when I get there! This involves doing lower weights at higher reps (10-15 reps) and isn’t bad. I’ve really been missing the base building lifts though, which is heavier weight for lower reps. Seeing as I haven’t been able to find a particular program that’s really grabbed my attention, I decided I’ll combine the two! There are roughly 4 core lifts that are the basis for the Strength Program, that get used in the hypertrophy programs as well. Those are Bench Press, Over Head Press, Barbell Squats and Deadlifts. My compromise that I started incorporating this week is to go back to high weight and low reps on these lifts, and stick with the low weight and high reps on all the other accessory stuff. I won’t be doing Deadlifts still, because those run too much of a risk of hurting my back. I may incorporate rack pulls though, which is sort of…the upper range of motion of a deadlift. The biggest change here, is that I will be going BACK to Squats. I’m going to try to at least.

My biggest focus fitness wise is running, because I love it and it helps center me as far as anxiety and nervous energy goes. I stopped doing leg lifts back when I started this last program because i was starting to have problems with leg recovery from the lifting and the running. It’s hard to run 30 miles a week when your legs are still fried 5 days later. Plus, my legs are already pretty big from the 6 months of Starting Strength where you do squats 3 days a week, not to mention from 10 years of carrying my 351lbs around daily. That is to say, I’m not at risk of looking like a broseph who does upper body only. Fridays are normally rest days, so I will start doing squats on Thursdays, hoping that my legs have recovered enough for long runs on Saturdays. This will take some experimentation, but we’ll get there!

I miss doing barbell squats. They make you feel pretty powerful when you’re moving nearly 300 lbs without too many issues. Plus, they’re a whole body lift since you use muscles throughout your core to help as well. Really…they’re pretty great and good for runners as well.

So, here’s what my program should start looking like now:

Mondays:
Barbell Bench Press:
135 lb x 5 reps (+67 pts)
155 lb x 5 reps (+77 pts)
185 lb x 5 reps (+94 pts)
205 lb x 5 reps (+108 pts)
205 lb x 5 reps (+108 pts)
205 lb x 5 reps (+108 pts)
225 lb x 1 reps (+68 pts)
Barbell Incline Bench Press:
135 lb x 12 reps (+81 pts)
135 lb x 9 reps (+78 pts)
135 lb x 7 reps (+74 pts)
135 lb x 10 reps (+79 pts)
Decline Barbell Bench Press:
100 lb x 12 reps (+43 pts)
100 lb x 7 reps (+39 pts)
100 lb x 5 reps (+35 pts)
Machine Chest Fly (Pec Deck):
160 lb x 12 reps (+23 pts)
160 lb x 12 reps (+23 pts)
160 lb x 11 reps (+23 pts)
Machine Dips:
180 lb x 10 reps (+26 pts)
180 lb x 10 reps (+26 pts)
180 lb x 10 reps (+26 pts)
Weighted Decline Sit-Up:
10 lb x 15 reps (+22 pts)
10 lb x 15 reps (+22 pts)

Tuesdays:
rkout for 1,483 pts Jun 25, 2013
Pull-Up:
3 reps (+54 pts)
2 reps (+40 pts)
2 reps (+40 pts)
2 reps (+40 pts)
Its not many, but its all me!
Lat Pulldown:
140 lb x 12 reps (+30 pts)
140 lb x 12 reps (+30 pts)
140 lb x 12 reps (+30 pts)
Seated Cable Row:
80 lb x 12 reps (+29 pts)
80 lb x 12 reps (+29 pts)
80 lb x 12 reps (+29 pts)
Wide-Grip Pulldown Behind The Neck:
120 lb x 12 reps (+36 pts)
120 lb x 12 reps (+36 pts)
120 lb x 10 reps (+35 pts)
Ab Crunch Machine:
90 lb x 15 reps (+15 pts)
90 lb x 15 reps (+15 pts)
90 lb x 12 reps (+14 pts)
Dumbbell Side Bend:
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
45 lb x 12 reps (+32 pts)
Hanging Bent Leg Raise:
12 reps (+5 pts)
12 reps (+5 pts)
12 reps (+5 pts)
12 reps (+5 pts)
12 reps (+5 pts)
T-Bar Row:
90 lb x 12 reps (+33 pts)
90 lb x 12 reps (+33 pts)
90 lb x 12 reps (+33 pts)
90 lb x 12 reps (+33 pts)

Thursdays:

Barbell Squats:

Rack Pulls:

Side Lateral Raise:
25 lb x 12 reps (+9 pts)
25 lb x 12 reps (+9 pts)
25 lb x 12 reps (+9 pts)
Machine Chest Fly (Pec Deck):
160 lb x 12 reps (+23 pts)
160 lb x 10 reps (+23 pts)
145 lb x 11 reps (+21 pts)
Barbell Shrug:
185 lb x 12 reps (+41 pts)
185 lb x 12 reps (+41 pts)
185 lb x 12 reps (+41 pts)
Barbell Shrug Behind The Back:
185 lb x 12 reps (+27 pts)
185 lb x 12 reps (+27 pts)
185 lb x 12 reps (+27 pts)
Triceps Pushdown:
80 lb x 12 reps (+13 pts)
80 lb x 11 reps (+13 pts)
80 lb x 10 reps (+13 pts)
Barbell Curl:
70 lb x 10 reps (+18 pts)
70 lb x 9 reps (+18 pts)
70 lb x 6 reps (+17 pts)
Standing Military Press:
95 lb x 12 reps (+91 pts)
95 lb x 12 reps (+91 pts)
95 lb x 10 reps (+89 pts)

This is still up in the air mind you, so it could change up. Thursdays are generally pretty heavy on shoulder and arm stuff, so the arm stuff may get bumped to Fridays to cut down on Thursday time at the gym.

So , that’s that! It’s been a good week success wise. I hit 236 lbs this week, which is exciting! Plus, I can officially do unassisted pull-ups, which is even more exciting! Plus, I plan on posting my month mileage after Saturday’s long run which is promising to be pretty damn exciting, to me at any rate!

So long, and thanks for all the Fish!

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