Today, was raining so no walk for lunch. Did go to the gym though to retest on Nautilus Pullovers (120 actual max with better seating arrangement and no pain) and Hoist Neutral Grip Chinup (159 single).
In the evening, I ditched the pushups and decided to test on the flat bench press: 45x8, 70x6, 95x4, 125x2, 155x1, 185x1. I knew from the beginning of this cycle my limit strength would take it in the shorts - - - a 15 lbs drop in limit strength in the bench. But the 185 did not make my heart jump around like crazy this time, or leave me winded or tired. Heck, while I was at it, I also tested on the incline bench press (135x5, 175 max), and had someone teach me how to properly do the close grip bench press (115x10, 135x7, 160x1). I still felt fresh as a daisy. The GPP part of this whole workout structure worked. My next cycle will have the close grip bench as my heavy movement and the flat bench as my light movement.
Rack pulls 2" Below the Knees (345): 80x6, 105x4, 135x4, 160x4, 190x4, 215x4x5. I just about have the hang of this now. If I had only rack pulled sooner; Louie's right in saying that to only do the basic movements never really works the weaknesses.
Barbell Holds (Double Overhand): 285 (2 seconds - - - arrrrrrgh!!!), 225 (12 seconds - - - was smart to chalk up this time), 245 for 6 seconds, 265 for 5 seconds, 285 for 5 seconds. Next time, I will warm up with 265. In the future, like Colin Marlow suggests, I will do the same with alternate grips.
Hoist Neutral Grip Chins (159): 79x12x2, 94x10x2.
Bicep Curls: 1 descending set of 80x1, 70x3, 60x4, 50x6, 40x4, 30x4, 20x2. 1 other set of 45x8. This was all I had time for due to all the deviation. All in all, a real eye opener.
Friday, April 29, 2005
Thursday, April 28, 2005
Wk4: Prilepin Squat/DL
Yesterday, I walked thirty minutes and bowled to end the bowling season and played a lot of basketball when I got home.
Today, I decided to test on the 8" box front squat (2 risers each side + platform). As low as I got doing the ultra sumos, I wanted something tolerably lower to work from. Of course, I asked myself if my hips would be flexible enough for it. Second, this was my first front squat session since the injury, so of course I was a little snakebit. I just had to remind myself to keep everything supertight. I started with just the bar, to get the feel for it with a 2 second pause. It felt good and solid. Then I took 20 lbs jumps each set up to a max of 195, a smooth 4-5 second rep. That made me beam, since 20 days ago that was my max on a 10" box. I then added 2 risers on each side (now a 12 inch box), and went for 245 . . . and got it. I also notice that when I hold the weight it now feels really light.
Tested on the Hoist Neutral Grip Chin. Maxed out at 159.6 lbs. I might drop the pullovers and just do the Add 50 program (7 weeks long). No other lat work.
GHR w/80 lbs assist: 4 sets of 7. Easy. Maybe, I got stronger. Or it was probably because I set it up so tight that I had to jam my feet in the space. Or, it's because I no longer do them after arched back good mornings.
Pull Throughs-Straight Legged (120): 50x15, 60x12, 60x10, 70x6. The last two sets were grueling. I felt these even in the middle of my back.
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4, 87.5x4x4.
Lying Leg Thrusts: In between sets of calf raises, sets of 10, 8, 8, 6, 6, 4, 4, 3,2,1
Got home, and my son wanted to play. I think I've got him spoiled!
Today, I decided to test on the 8" box front squat (2 risers each side + platform). As low as I got doing the ultra sumos, I wanted something tolerably lower to work from. Of course, I asked myself if my hips would be flexible enough for it. Second, this was my first front squat session since the injury, so of course I was a little snakebit. I just had to remind myself to keep everything supertight. I started with just the bar, to get the feel for it with a 2 second pause. It felt good and solid. Then I took 20 lbs jumps each set up to a max of 195, a smooth 4-5 second rep. That made me beam, since 20 days ago that was my max on a 10" box. I then added 2 risers on each side (now a 12 inch box), and went for 245 . . . and got it. I also notice that when I hold the weight it now feels really light.
Tested on the Hoist Neutral Grip Chin. Maxed out at 159.6 lbs. I might drop the pullovers and just do the Add 50 program (7 weeks long). No other lat work.
GHR w/80 lbs assist: 4 sets of 7. Easy. Maybe, I got stronger. Or it was probably because I set it up so tight that I had to jam my feet in the space. Or, it's because I no longer do them after arched back good mornings.
Pull Throughs-Straight Legged (120): 50x15, 60x12, 60x10, 70x6. The last two sets were grueling. I felt these even in the middle of my back.
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4, 87.5x4x4.
Lying Leg Thrusts: In between sets of calf raises, sets of 10, 8, 8, 6, 6, 4, 4, 3,2,1
Got home, and my son wanted to play. I think I've got him spoiled!
Tuesday, April 26, 2005
Play-Robics
Walked 30 minutes for lunch on a course that was 2/3 to 3/4 incline.
Came home and after dinner, felt so sleepy that I no longer wanted to run. But since I got our hoop back up, I went outside to shoot for a while. Then I played some ball with my son, taught him how to do chinups (attempted about 10 myself), was teaching him how to throw a proper punch, then played some more hoop before concluding with 15 minutes of throwing football - - - the wife called us in for dinner.
Aerobics? GPP? Just f'in around? You be the judge.
Came home and after dinner, felt so sleepy that I no longer wanted to run. But since I got our hoop back up, I went outside to shoot for a while. Then I played some ball with my son, taught him how to do chinups (attempted about 10 myself), was teaching him how to throw a proper punch, then played some more hoop before concluding with 15 minutes of throwing football - - - the wife called us in for dinner.
Aerobics? GPP? Just f'in around? You be the judge.
Twice
Yesterday was the beginning of my new workout change. My substitutions will stay the same for the next 3 weeks, and the next Prilepin cycle. I wanted to work my back hard and take a break from rowing, but not end up doing the additional leg work extra deadlifts would bring. Also, I wanted to improve my existing deadlift, not necessarily raise it by much.
If you notice, yesterday was listed as a back/bench day, not a squat/DL day. That's with keeping with the change. On my next back/bench day, the movement will be rack pulls from 2" below the knees. The other days will be low box front squats from 10" and 14" depth. Since I'm on a Westside 3-day split, this might not be so bad. The ultra wide sumos will work the initial part of the pull ("peeling the weight off the floor"), the rack pulls will work the lockout, and the front squats will work the in between. I will still do GHRs on both leg days but will do pull throughs instead of back raises. The rest is a work in progress. Since the next three weeks are between 53%-70% 1RM for up to 24 reps total in that range, that should get me conditioned for the next cycle which will take me as high as 80% 1RM.
Yesterday's workout was not too bad and I actually had some left in the tank. Friday is rack pull day, and my next deadlift day after that is Wednesday. We'll see if my body can handle it.
If you notice, yesterday was listed as a back/bench day, not a squat/DL day. That's with keeping with the change. On my next back/bench day, the movement will be rack pulls from 2" below the knees. The other days will be low box front squats from 10" and 14" depth. Since I'm on a Westside 3-day split, this might not be so bad. The ultra wide sumos will work the initial part of the pull ("peeling the weight off the floor"), the rack pulls will work the lockout, and the front squats will work the in between. I will still do GHRs on both leg days but will do pull throughs instead of back raises. The rest is a work in progress. Since the next three weeks are between 53%-70% 1RM for up to 24 reps total in that range, that should get me conditioned for the next cycle which will take me as high as 80% 1RM.
Yesterday's workout was not too bad and I actually had some left in the tank. Friday is rack pull day, and my next deadlift day after that is Wednesday. We'll see if my body can handle it.
Monday, April 25, 2005
Wk4: Prilepin Bench/Back
Ultra Wide Sumo Deadlifts (265): 115x4x2, 125x4, 145x4, 165x4, 185x4x4
Nautilus Nitro Pullover (135): 60x15, 70x12, 80x10x2
Wide Front Pulldown (120): 50x15, 60x12, 70x10x2
18" Incline Close-Grip Pushup: 7 reps x 2, 5 reps, 4 reps
Nautilus Laterals (120): 50x15, 60x12, 70x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
Nautilus Nitro Pullover (135): 60x15, 70x12, 80x10x2
Wide Front Pulldown (120): 50x15, 60x12, 70x10x2
18" Incline Close-Grip Pushup: 7 reps x 2, 5 reps, 4 reps
Nautilus Laterals (120): 50x15, 60x12, 70x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
WK4: Test
Since I've been doing a lot of the same movements since December, and the Hoist pullups/chins longer than that, I'm switching almost all my movements but keeping the last 3 weeks of this cycle. I'll even keep the movements for my next cycle. So here are my lunchtime tests, I'll go into greater detail this evening.
Ultra Wide Sumo Deadlifts: 135x3, 225x1, 295 (couldn't budge it), 265x1. How, on a standard bar? Put a collar on each side, then the weight, then the collars to hold the weight. Oh, yeah, these load the fuck out of your hips at the start and the pull is really short. I might have to add another collar, though, since I nearly put the weight down on my feet a couple of times.
Nautilus Nitro Pullover: 125x4 (Brzycki formula: 135 lbs)
Hoist Wide Front Pulldown: 110x4 (Brzycki formula: 120 lbs)
Nautilus Nitro Lateral Raise: 110x6 (Brzycki formula: 127 lbs)
Ultra Wide Sumo Deadlifts: 135x3, 225x1, 295 (couldn't budge it), 265x1. How, on a standard bar? Put a collar on each side, then the weight, then the collars to hold the weight. Oh, yeah, these load the fuck out of your hips at the start and the pull is really short. I might have to add another collar, though, since I nearly put the weight down on my feet a couple of times.
Nautilus Nitro Pullover: 125x4 (Brzycki formula: 135 lbs)
Hoist Wide Front Pulldown: 110x4 (Brzycki formula: 120 lbs)
Nautilus Nitro Lateral Raise: 110x6 (Brzycki formula: 127 lbs)
Monday, April 18, 2005
Wk4: Prilepin Bench/Back
Lunchtime:
Nautilus Pulldown, Pronated Grip (140): 35x6, 45x4, 55x4, 65x4, 75x4, 90x4x5.
Evening:
Hoist Assist Wide Pullup (134): 74x3, 83x4x5. These felt odd. Muscles felt cold and "tinny". Looking back, it's because I was sick (I feel like shit now).
Rack pulls 2" below the knees: worked up to a 345 single. Attempted 385 and couldn't budge it. I think I've confirmed my sticking point. This movement felt odd: I also had to make sure my position was the same for the rack pull as it would be for that portion of a real deadlift.
18" Incline Pushups: 4 sets of 7
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
30 minutes on the Stairmaster Elliptical, Hill level 8, 3 circuits of 8 minutes (low intensity) and 2 minutes high intensity.
I think all the mowing and yardwork on a cool, windy day got me a little sick.
Nautilus Pulldown, Pronated Grip (140): 35x6, 45x4, 55x4, 65x4, 75x4, 90x4x5.
Evening:
Hoist Assist Wide Pullup (134): 74x3, 83x4x5. These felt odd. Muscles felt cold and "tinny". Looking back, it's because I was sick (I feel like shit now).
Rack pulls 2" below the knees: worked up to a 345 single. Attempted 385 and couldn't budge it. I think I've confirmed my sticking point. This movement felt odd: I also had to make sure my position was the same for the rack pull as it would be for that portion of a real deadlift.
18" Incline Pushups: 4 sets of 7
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2
30 minutes on the Stairmaster Elliptical, Hill level 8, 3 circuits of 8 minutes (low intensity) and 2 minutes high intensity.
I think all the mowing and yardwork on a cool, windy day got me a little sick.
Tuesday, April 12, 2005
Wk4: Prilepin Squat/DL
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 195x4x5. I was determined not to be afraid of my aches and pains, and was rewarded with none. My form stayed tight and true. My only gripe is that this was only slightly easier than week 1 was with the same weight. I think I'm starting to accomodate and will either have to try a new good morning or I might switch to the RDL.
Assisted GHR w/80 lbs assist: 3 sets of 6, 1 set of 5. You didn't actually think that 2 weeks of heavy leg curls would help this, did you? Last two sets were the hardest, and my setup wasn't firm enough. I'm going to have to fiddle with this and take notes.
Step Ups on a 24" box: 4 sets of 10. Always hard work, especially after GHRs. Almost aerobic.
Seated Calf Raises (125): 45x8x3, 55x4, 65x4, 75x4, 90x4x5.
I'll do abs tomorrow. Cheerio!!!
Assisted GHR w/80 lbs assist: 3 sets of 6, 1 set of 5. You didn't actually think that 2 weeks of heavy leg curls would help this, did you? Last two sets were the hardest, and my setup wasn't firm enough. I'm going to have to fiddle with this and take notes.
Step Ups on a 24" box: 4 sets of 10. Always hard work, especially after GHRs. Almost aerobic.
Seated Calf Raises (125): 45x8x3, 55x4, 65x4, 75x4, 90x4x5.
I'll do abs tomorrow. Cheerio!!!
Monday, April 11, 2005
Wk4: Prilepin Bench/Lats
Hoist Neutral Grip Chinups (153; bodyweight was 234.7 lbs, hey, I dropped about 4 lbs!!!): 84.7x4, 94.7x4, 104.7x4, 107.2x4x5.
18" Incline Pushups: 4 sets of 6. Better endurance, even after chinups.
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2. After the first set, the second was hard and the last two were rest paused. For now, I enjoy the volume approach more than 21s.
Trap Bar Shrugs (194): 84x15, 94x12, 114x10x2.
Stairmaster Stairclimber: Speed Interval setting, level 6, 45 minutes.
18" Incline Pushups: 4 sets of 6. Better endurance, even after chinups.
Seated Laterals (17): 5x15, 8x12, 10x10x2
Bicep Curls (75): 30x15, 40x12, 45x10x2. After the first set, the second was hard and the last two were rest paused. For now, I enjoy the volume approach more than 21s.
Trap Bar Shrugs (194): 84x15, 94x12, 114x10x2.
Stairmaster Stairclimber: Speed Interval setting, level 6, 45 minutes.
Wk4: Prilepin Midback-Light
T-Bar Rows (167): 37.5x6, 50x4, 65x4, 77.5x4, 92.5x4, 102.5x4x5. I adjusted the seat height so that it was a more elbows out than in like in the past, almost at the height of my shoulders. This was much better than the Smith barbell rows.
In Norfolk's gym, I used an actual box that was 10 inches high and it felt different than what I thought was a 10" setup at my gym here. So I borrowed a yardstick and a smaller ruler, went to the spinning room to measure several setups, and came up with this: 2 risers + step=8 inches, 3 risers + step=10 inches, 4 risers + step=12 inches, 5 risers+step=14 inches. So my old low box squats were actually 12 inches. I liked the 10" ones I was doing at Norfolk but until Friday, they were whipping my ass. So, I took a max test last Friday and maxed out at 195 lbs - - - I had been doing them based on my 245 non-box max. Stupid!!!
In Norfolk's gym, I used an actual box that was 10 inches high and it felt different than what I thought was a 10" setup at my gym here. So I borrowed a yardstick and a smaller ruler, went to the spinning room to measure several setups, and came up with this: 2 risers + step=8 inches, 3 risers + step=10 inches, 4 risers + step=12 inches, 5 risers+step=14 inches. So my old low box squats were actually 12 inches. I liked the 10" ones I was doing at Norfolk but until Friday, they were whipping my ass. So, I took a max test last Friday and maxed out at 195 lbs - - - I had been doing them based on my 245 non-box max. Stupid!!!
I'm Back!!!
I just returned from my 2 week stint at Naval Station Norfolk, VA. During that time, my job was to help 200+ Naval Reservists process out from serving in Kuwait and get them home as fast as possible. So between that and extra aerobics and my weight training and a not-so-ideal computer situation, I have a lot to update on.
I will be inputting all my workouts a few at a time through the week, as well as my new ones. There will be some changes as my Navy PRT is in a month and I want to get as lean as possible. I also injured my back a bit on Friday, so I might be a tad bit careful for the next few days and that might influence what I do.
It's good to be back. Especially at my favorite gym!!!
I will be inputting all my workouts a few at a time through the week, as well as my new ones. There will be some changes as my Navy PRT is in a month and I want to get as lean as possible. I also injured my back a bit on Friday, so I might be a tad bit careful for the next few days and that might influence what I do.
It's good to be back. Especially at my favorite gym!!!
Friday, April 08, 2005
Pins & Needles, Needles & Pins . . . . . .
I just woke up after a 4 hour nap and 3 Aleve. My back is still sore, but at least a little less so.
I was testing on 10" low box squat, not an aerobic step with risers but an actual square box of fixed height. After my last front squat workout with 165 lbs for 5 sets of 4 wiped me out, I had a suspicion that I was wrong in basing my working weight on my non-box max of 245 lbs. So I decided to test today. I worked up to a 195 lbs single, which moved slow but steady. Slow enough, though, that I should have stopped right there. Instead, I decided to load 215 lbs on the bar and set the pins, since I had no spotter. I was going to go for it.
Let me tell you why I hate pins: I always worry about touching them and losing my tightness. Sometimes, how low I can go on a squat surprises me and the pins fuck it up.
So, I rack it, go down, get to the box, can't turn on my muscles from a dead stop to push it up (195 was my max, I guess), glanced at the pins, lost my tightness, and felt a pain that took the breath out of me. I threw the bar off of me in a hurry, cause I saw stars and felt the room spin. OH SHIT!!! I had an injury like this in 1994 so I know I'll get past it. I managed to get the rest of my workout done, even the good mornings, since this was not a lower back thing. But I could barely breathe, so (to quote Donald Rumsfeld) this was a long, hard slog. . . . . .
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5. I was watching my form so much this time that all my reps were slow!!!!
Bodymaster Lying Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Pull Throughs (120): 60x15, 65x12x2, 75x10. The pump I got from doing these brought me some relief. Hmmmmm..........
Standing Calf Raise (125): 45x4x3, 55x4, 65x4, 82.5x4x5.
I tried abs but dropped them. Just couldn't. Didn't do aerobics, either. Just ate lunch, took some pills, and took a nap. Sometimes, you have to know when to quit!!! All this, for 20 more lbs!!!
I was testing on 10" low box squat, not an aerobic step with risers but an actual square box of fixed height. After my last front squat workout with 165 lbs for 5 sets of 4 wiped me out, I had a suspicion that I was wrong in basing my working weight on my non-box max of 245 lbs. So I decided to test today. I worked up to a 195 lbs single, which moved slow but steady. Slow enough, though, that I should have stopped right there. Instead, I decided to load 215 lbs on the bar and set the pins, since I had no spotter. I was going to go for it.
Let me tell you why I hate pins: I always worry about touching them and losing my tightness. Sometimes, how low I can go on a squat surprises me and the pins fuck it up.
So, I rack it, go down, get to the box, can't turn on my muscles from a dead stop to push it up (195 was my max, I guess), glanced at the pins, lost my tightness, and felt a pain that took the breath out of me. I threw the bar off of me in a hurry, cause I saw stars and felt the room spin. OH SHIT!!! I had an injury like this in 1994 so I know I'll get past it. I managed to get the rest of my workout done, even the good mornings, since this was not a lower back thing. But I could barely breathe, so (to quote Donald Rumsfeld) this was a long, hard slog. . . . . .
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5. I was watching my form so much this time that all my reps were slow!!!!
Bodymaster Lying Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Pull Throughs (120): 60x15, 65x12x2, 75x10. The pump I got from doing these brought me some relief. Hmmmmm..........
Standing Calf Raise (125): 45x4x3, 55x4, 65x4, 82.5x4x5.
I tried abs but dropped them. Just couldn't. Didn't do aerobics, either. Just ate lunch, took some pills, and took a nap. Sometimes, you have to know when to quit!!! All this, for 20 more lbs!!!
Thursday, April 07, 2005
Wk3: Prilepin Bench/Back
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (test; kick ass!!!)
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 rep out.
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (rep out that proved you can indeed beat a dead horse!!!)
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Went to Wild Wings and had 4 sets of 5 chicken wings in 4 flavors. Could not get them to let me sample one Peanut Butter and Jelly wing (have to order them in fives). The DOA wings was my curiosity getting the better of me (OHMY GOD!!! Milk please!!!). For the money I spent on wings and drinks, I could have bought some Nitro Tech instead but it would not have been as tasty!!!
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (test; kick ass!!!)
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 rep out.
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5, 115x4 (rep out that proved you can indeed beat a dead horse!!!)
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Went to Wild Wings and had 4 sets of 5 chicken wings in 4 flavors. Could not get them to let me sample one Peanut Butter and Jelly wing (have to order them in fives). The DOA wings was my curiosity getting the better of me (OHMY GOD!!! Milk please!!!). For the money I spent on wings and drinks, I could have bought some Nitro Tech instead but it would not have been as tasty!!!
Wednesday, April 06, 2005
Wk3: Prilepin Squat/DL
Lunchtime: Stairmaster Elliptical, 45 Minutes, Level 4, Hill.
Evening:
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5.
Lying Leg Curls (167): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Did 4 sets of 2 trips up the stairs, skipped 2 steps each stride.
Standing Calf Raises (125): 45x4x3, 55x4, 65x4, 85x4x5
Weighted Ball Crunch (45): 20x15, 25x12x2, 30x10
Lying Leg Thrusts: 4 sets to failure.
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Evening:
Arched Back Good Mornings (280): 65x4, 85x4, 105x4, 135x4, 155x4, 185x4x5.
Lying Leg Curls (167): 40x4, 50x4, 65x4, 80x4, 95x4, 115x4x5.
Did 4 sets of 2 trips up the stairs, skipped 2 steps each stride.
Standing Calf Raises (125): 45x4x3, 55x4, 65x4, 85x4x5
Weighted Ball Crunch (45): 20x15, 25x12x2, 30x10
Lying Leg Thrusts: 4 sets to failure.
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Tuesday, April 05, 2005
WK3: Prilepin Bench/Back
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
Went to the gym that had the Hoist Assisted Chinup/Dip Station. Did both Neutral Grip Chinups and Wide Grip Pullups, repped to failure on each at 160, 150, 140, 130, and 120 lbs of assistance. Just felt like going gonzo today. Then I headed to the other gym.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 60x4x6
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to the gym that had the Hoist Assisted Chinup/Dip Station. Did both Neutral Grip Chinups and Wide Grip Pullups, repped to failure on each at 160, 150, 140, 130, and 120 lbs of assistance. Just felt like going gonzo today. Then I headed to the other gym.
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 60x4x6
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12x3, 10x10
Barbell Curls: 35x15, 40x12x2, 45x10.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Sunday, April 03, 2005
Wk2: Prilepin Squat/DL
Stairmaster Elliptical: 45 minutes, Fat Burning profile.
10" Low Box Front Squat (245): 55x2, 75x2, 95x2, 115x2, 135x2, 145x2x11
Bodymaster Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 100x4x5
Pull Throughs (120): 55x15, 60x12x2, 70x10. Wow, these feel really good. A keeper for my next cycle, maybe?
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4x5
Incline Situps: 4 sets to failure.
Lying Leg Thrusts: 4 sets to failure
Running Intervals: 3 sets of 9 minutes walking/1 minute running
10" Low Box Front Squat (245): 55x2, 75x2, 95x2, 115x2, 135x2, 145x2x11
Bodymaster Leg Curls (170): 40x4, 50x4, 65x4, 80x4, 95x4, 100x4x5
Pull Throughs (120): 55x15, 60x12x2, 70x10. Wow, these feel really good. A keeper for my next cycle, maybe?
Seated Calf Raises (125): 27.5x4, 37.5x4, 47.5x4, 57.5x4, 67.5x4, 75x4x5
Incline Situps: 4 sets to failure.
Lying Leg Thrusts: 4 sets to failure
Running Intervals: 3 sets of 9 minutes walking/1 minute running
Saturday, April 02, 2005
Wk2: Prilepin Bench/Back
Am hoing to Virginia Beach today. It's raining cats and dogs here but I'm hoping it gets better. Did everything in one shot in the morning, thank God it ain't leg day!!!
Stairmaster Elliptical, 45 minutes, Level 3, Hill
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12, 10x10x3
Barbell Curls: 35x15, 40x12x2, 45x10. Last two sets were the toughest, found myself resp-pausing the last 4 reps on the last two sets.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to Mahi-Mahs for lunch and sushi by the beach nad, lo and behold, at around 2:15 PM EST the sun was out and the beach was very pretty. Walked off lunch and took a bunch of pictures, then had the sushi. I was so f'in hungry. Then I had to walk of some sake that went with the sushi:)
Stairmaster Elliptical, 45 minutes, Level 3, Hill
Hammer Strength IsoLateral Row (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Wide Bench (115 per arm): 25x4, 35x4, 45x4, 55x4, 65x4, 70x4x5
Hammer Strength IsoLateral Front Pulldown: 25x4, 35x4, 45x4, 55x4, 65x4, 75x4x5
10" Incline Pushups: 4 sets to failure.
Seated Laterals (17): 8x12, 10x10x3
Barbell Curls: 35x15, 40x12x2, 45x10. Last two sets were the toughest, found myself resp-pausing the last 4 reps on the last two sets.
Trap Bar Shrugs (194): 94x12, 104x12x2, 114x10
Running Intervals: 3 sets of 9 minutes walking/1 minute running.
Went to Mahi-Mahs for lunch and sushi by the beach nad, lo and behold, at around 2:15 PM EST the sun was out and the beach was very pretty. Walked off lunch and took a bunch of pictures, then had the sushi. I was so f'in hungry. Then I had to walk of some sake that went with the sushi:)
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