Lee Pinac's Training Log

[Lee Pinac]

I am 41 years old and have been lifting weights for many years, but have never truely concentrated on getting stronger for a consistent period of time. I am ready to now. I have been working out 3 days a week and plan on continuing. Here goes.

Tuesday Jan. 23, 07

Bench Press: 45x5, 95x5, 126x5, 156x3, 180x5
Barbell Row: 45x5, 65x5, 85x5, 105x3, 125x5
Barbell Pullover: 45x8, x8, x8

Both bench press and rows were solid 5's. Pullovers were light due to slight discomfort in rt. rear delt in extreme stretch position. No squats due to lft. knee aggravated from deadlifts two weeks ago.

[Lee Pinac]

Wednesday Jan. 24, 07

Press: 45x5, 72x5, 92x3, 112x5
Pull-ups: 5, 5, 5, 4, 3
Barbell Pullover: 45x8, 60x8, 75x8
Squats: 10, 45x10, x10

Presses were good. Pull-ups were good, esp. since I haven't done them in a month. Pullovers were good, no pain in rt. shoulder. Squats were good with no pain in lft. knee.

[Lee Pinac]

Friday Jan. 26, 07

Squat: 8, 45x5, 95x5, 135x8, x8
Barbell Row: 45x5, 68x5, 88x5, 108x5, 128x3
Bench Press: 45x5, 100x5, 129x5, 159x5, 183x3
Barbell Pullover: 45x8, 65x8, 80x8
Sit-ups: 15, 10

Squats were way light, because I irritated my knee a couple of weeks ago deadlifting. I'm working back up on them. Everything else was good and solid.

[Lee Pinac]

Monday Jan. 29, 07

Squat: 8, 45x8, 95x8, 125x5
Barbell Row: 45x5, 65x5, 88x5, 108x3, 128x5
Bench press: 45x5, 100x5, 129x5, 159x3, 183x5
SLD: 45x6, 85x6, 105x6
Sit-ups: 15, 13

[Lee Pinac]

Wednesday Jan. 21, 07

Press: 45x5, 70x5, 94x5, 114x5
Pull-ups: 5, 5, 5, 5, 3
Barbell Pullover: 45x8, 65x8, 80x8, x8
Shrugs: 95x8, 135x8, 175x8
Terminal Knee Extensions off end of bench: 15, 15

Left knee still bugging me, so I started TKE for both knees to build up VMO.

[Lee Pinac]

Friday Feb. 2, 07

Barbell Row: 45x5, 68x5, 91x5, 111x5, 131x3
Bench press: 45x5, 103x5, 132x5, 162x3, 186x3
Barbell pullover: 45x8, 60x8, 75x8, 85x8
TKE: 15, 15, 15, 15
Sit-ups: 15, 15

Good workout. Left knee is feeling better. TKE seem to be helping. I’m going to add some weight to them next week.

[Lee Pinac]

Out of town and busy with work last week.

Sunday Feb. 11, 07

Bent-over Row: 45x5, 65x8, 85x5, 105x5, 125x5, 105x8
Bench Press: 45x5, 95x5, 126x5, 156x5, 180x5
SLD: 45x6, 85x6, 105x6
TKE: 15, 2 ½ x 15, 5x15, x15
Sit-ups: 15, 12

[Lee Pinac]

Tuesday Feb. 13, 07

Press: 45x5, 70x5, 90x5, 110x5
Pull-ups: 5, 5, 5, 4, 3
Barbell Pullover: 45x8, 65x8, 85x8,x8
TKE: 15, 2 1/2x15, 5x15, x15

[Lee Pinac]

Thursday Feb. 15, 07

Barbell Row: 45x5, 68x5, 88x5, 108x5, 128x3
Bench Press: 45x5, 100x5, 129x5, 159x5, 183x3
Barbell Pullover: 45x8, 65x8, 80x8, x8
Squats: 8, 8, 8

Left knee is feeling better, just a little tight after squats. Iced it for 20 min.

[Lee Pinac]

Barbell Row: 45x5, 68x5, 88x5, 108x5, 128x5, 108x8
Bench Press: 45x5, 100x5, 129x5, 159x5, 183x5
Barbell Pullover: 45x8, 65x8, 75x8, 85x8
Barbell Curls: 45x10, 55x10
SLD: 45x6
Squats: 8, 8, 8, 8

Cut wood with chain saw for about 3 hours Saturday, forearms and low back still achey.

[Lee Pinac]

Wednesday Feb. 21, 07

Press: 45x5, 72x5, 92x5, 112x5
Pull-ups: 5, 5, 5, 5, 4
Barbell Pullover: 45x8, 65x8, 75x8, 85x8
Squats: 8, 8, 8, 8, 8
Sit-ups: 15, 15

[Lee Pinac]

Monday Feb. 26, 07

Barbell Row: 45x5, 70x5, 90x5, 110x5, 130x5, 110x8
Bench Press: 45x5, 100x5, 130x5, 161x5, 185x5
Close-grip Bench Press: 160x5
Front Squat: 45x8, x8, x8
Barbell Curl: 45x8, 55x8, 65x8
Sit-ups: 15, 15

[Lee Pinac]

Wednesday Feb. 28, 07

Press: 45x5, 75x5, 100x5, x5, x5
Pull-ups: 5, 5, 5, 5, 5
Squat: 8, 45x8, 65x8, x8, x8
Barbell Pullover: 45x8, 70x8, 90x8, x8
Hanging Knee Raises: 8, 8

[Lee Pinac]

Saturday March 3, 07

Sit-ups: 15, 15
Back Raises: 8,8
Barbell Row: 45x5, 75x5, 95x5, 115x5, x5, x5
Bench Press: 75x5, 110x5, 140x5, 170x5, x5, x5
Front Squat: 45x8, x8, x8, x8
SLD: 45x5, 75x5, 95x5, x5, x5

[Lee Pinac]

Monday March 5, 2007

Incline Sit-ups: 12, 9
Back Raises: 8, 9
Press: 45x5, 70x5, 91x5, 114x5
Pull-ups: 5, 5, 5, 5, 5
Squat: 8, 45x8, 75x8, x8, x8
Barbell Pullover: 45x8, 65x8, 80x8, 95x8
Hanging Knee Raises: 9, 8
TKE with therapy band: 20, 20

[Lee Pinac]

Wednesday March 7, 07

Back Raises: 9, 9
Incline Sit-ups: 12, 12
Barbell Row: 45x5, 70x5, 90x5, 110x5, 132x5, 110x8
Bench Press: 45x5, 100x5, 130x5, 160x5, 187x5
Front Squat: 8, 45x8, 50x8, x8, x8

[Lee Pinac]

Saturday March 10, 07

Back Raise: 9, 9
Incline Sit-ups: 13, 12
Press: 45x5, 70x5, 92x5, 116x5, x5
Pull-ups: 5, 5x5, x5, x5, x5
Squat: 8, 45x7, 65x6, 75x6, 85x6, x6
SLD: 55x5, 75x5, 95x6, 115x6

[Lee Pinac]

Sunday March 19, 2007

Incline Sit-ups: 13, 12
Barbell Row: 45x5, 65x5, 100x5, 130x5,x5
Press: 55x5, 90x5, 116x5,x4
Squat: 6, 45x6
SLD: 55x6, 90x6, 120x6,x6
Pull-ups: 5x5,x5

Spent several days last week in Fredericksburg, Tx. for Spring Break with my wife and daughter. Jammed my left (bad) knee coming down Enchanted Rock 1800 ft. granite rock. It was slick because it had been raining. Time will heal.

[Lee Pinac]

Wednesday March 21, 07

Back Raise: 9, 9
Incline Situp: 13, 10
Barbell Row: 45x5, 65x5, 100x5, 130x5,x5
Dips: 8, 8, 8
Barbell Pullover: 45x8, 65x8, 80x8
RDL: 45x5, low back too tired/fatigued

[Lee Pinac]

I've been working out, just ramping back up on stuff. New job since January, wife's surgery at the end of March, irritated knee from deadlifts in January, plus life in general had me slow down weights in general through all of April.

Monday July 2, 07

warmup
Squat: 45x5, 95x5, 115x5, 135x5, 155x5, 175x5
Bench press: 45x5, 95x5, 115x5, 135x5, 155x5
Barbell Row: 45x5, 65x5, 80x5, 100x5, 120x5
Hanging Leg Raises: 8,6
stretching

[Lee Pinac]

Thursday July 5, 2007

warmup
Squat: 45x5, 95x5, 115x5, 140x5,x5
Push Press: 45x5, 70x5, 85x5, 100x5
Press: 95x5
SLD: 45x6, 75x6, 95x6, 115x6
Bentarm Pullover: 45x5, 65x5, 85x5, 95x5
Hanging Leg Raises: 8,8

Light day for squats. Push presses bother my left knee, so I'll stick with presses.

[Lee Pinac]

Tuesday July 10, 07

warmup
Sit-ups: 15,15
Hyperextensions: 8,8
Squat: 8,45x5, 95x5, 115x5, 135x5, 155x5, 180x5
Bench Press: 45x5, 95x5, 115x5, 135x5, 160x5
SLD: 45x5, 75x5, 95x5, 120x5
BAP: 45x5, 65x5, 85x5, 100x5
Reverse DB Wrist Curl: 12x12,x12
Barbell Wrist Curl: 45x15,x15




Saturday July 14, 07

Warmup
Press: 45x5, 65x5, 85x5, 105x5
Pullup: 5,5,5,5
Front Squat: 45x5,x5,x5
Barbell Row: 45x5, 75x5, 100x5, 125x5, 115x5
Back Raise: 8, 8
Hanging Leg Raise: 8, 8

[Lee Pinac]

Tuesday July 17, 07

warmup
Squat: 6, 45x5, 95x5, 125x5, 155x5, 185x5
Bench Press: 45x5, 95x5, 115x5, 140x5, 163x5
Barbell Row: 45x5, 80x5, 100x5, 123x5,x5
SLD: 45x5, 75x5, 100x5, 125x5
Hanging Leg Raise: 9,8
DB Reverse Wrist Curl: 12x12,x10
Wrist Curl: 50x12, x1

[Lee Pinac]

Monday July 23, 07

warmup
Squat: 6, 45x5, 95x5, 125x5, 155x5, 190x5
Bench Press: 45x5, 95x5, 115x5, 140x5, 165x5
Barbell Row: 45x5, 70x5, 90x5, 110x5, 130x5
SLD: 45x6, 75x6, 100x6, 130x6
Hanging Leg Raise: 10, 9
DB Reverse Wrist Curl: 12x15, x12
Wrist Curl: 5x15, x15

[Lee Pinac]

Thursday July 26, 07

Warmup
Press: 45x5, 65x5, 80x5, 95x5, 110x5
Pull-ups: 5, 5, 5, 5, 5
Front Squat: 45x5, 50x5, x5, x5
Bent-arm pullovers: 65x5, 85x5, 100x5
Incline Sit-ups: 12, 10

[Lee Pinac]

Tuesday July 31, 07

warmup
Power Squats (21" between heels): 5, 5, 45x5, x5, x5, x5
Bench Press: 45x5, 95x5, 115x5, 145x5, 168x5
Barbell Row: 45x5, 70x5, 90x5, 110x5, 133x5
Hanging Leg Raise: 8, 8

Boy my hips are tight. Wide stance power squats were tough. Parallel was a struggle the first few sets.

[Lee Pinac]

Tuesday July 7, 07

warmup
Power Squats: 6, 6, 45x5,x5, 95x5,x5,x5
Bench Press: 45x5, 95x5, 115x5, 145x5, 168x5
Barbell Row: 45x5, 70x5, 90x5, 110x5, 133x5, 120x5
SLD: 45x6, 75x5, 105x5, 135x5
Hanging Leg Raise: 9, 9

Hips are TIGHT on Power Squats. After years of squatting close stance Olympic style, I'm paying for it. I need to figure out some stretches to help get my hips more flexible so parallel isn't so uncomfortable

[Lee Pinac]

Spent last Thursday through yesterday in Austin, Tx with family. Ate some great food as usual, caught up on sleep and swam at Deep Eddy, Barton Springs, and McKinney Falls State Park. Excellent time.


Sunday Aug. 12, 07

Warmup
Power Squat (19” btwn. heels): 10, 45x10, 95x8, 135x6, 175x3, 155x3,x3,x3
Bench Press: 45x10, 95x6, 125x6, 155x5,x5,x5
Press: 65x10, 95x6,x5
Barbell Row: 45x10, 75x6, 105x6,x6,x6,x6
Barbell Shrug: 95x8, 115x8, 135x6,x6
Single Leg Calf Raise: 12, 12
Hanging Leg Raise: 9, 9

[Lee Pinac]

Wednesday Aug. 15, 07

warmup
OL Squat: 45x10, 95x8, 135x5, 175x5,x5,x5
Press: 45x8, 65x6, 85x5, 95x5,x5,x5
Pullups: 5,5,5,5,5
SLD: 45x6, 75x6, 105x6, 135x6,x6,x6
Close-grip Bench Press: 45x6, 85x6, 125x6,x6,x6
Single Leg Calf Raise: 12,12,12

[fireman1]

Lee:
I just breezed through your entire log. Noticed that in the beginning you said you had not really focused on getting stronger. Is there something holding you back? Can't help but notice that your bench press got up to 185x5 and soon after that it was at 168x5.

If you're going to get stronger, you've got to press the limits.

FYI...I'm 40, started lifting serious at 36 and I'm much stronger now than I was then.

[Lee Pinac]

I've got to stick with the basics and push them up. I'm holding myself back. I've got to stop that and keep pushing. Thanks for the input and interest.

[Lee Pinac]

Monday Aug. 20, 07

warmup
Squat(14" btwn. heels): 8, 45x5, 95x5, 125x5, 155x5, 185x5
Bench Press: 45x5, 95x5, 115x5, 140x5, 170x5
Barbell Row: 45x5, 70x5, 90x5, 110x5, 133x5