Lunchtime:
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 3 minutes running/3 minutes walking. Went great, 4-minute runs next time.
Evening:
Snatch-Grip Deadlifts: 135x5, 155x5, 185x5, 205x5, 225x0. My first time with this movement. Yeah, it really worked my upper back hard enough that I couldn't hold a negative in the pullup longer than one second afterward. It's hard on my grip because of the width, I have to stay tighter to launch it from the bottom, and they're harder to lock out.
Pullups: 1 negative that I could only hold for a second.
Hammer Strength Iso Row: Worked up to 70x5 per arm, then a 90 lbs single. Had no place in this gym to do a pullup with the bands, so I did these.
Incline Bench Press: 85x5, 105x5, 125x5, 145x5x4 (feet up, 1-second pause), 145x5 (had no strength left to pop it from a pause, so these were done touch and go).
DB Preacher Curls: worked up to 20x10, then 25x6.
Incline laterals: 8x10, 10x10, 12x10, 15x7.
Superset:
Hammer Shrug Machine: 90x10, 110x10, 130x8, 150x6, 180x1
Pushups: Failure at 20, 12, 10, 8, 6 reps
Tuesday, February 28, 2006
Friday, February 24, 2006
SE/RE Squat/DL
Wife had a medical coding seminar in Seattle and was up at 4:30AM, so I had to take my son to school in the morning at 8:15. So I couldn't work out before lunch - - - no running. My body is sore all over from yesterday but I wanted to keep my schedule for the week. So, I squatted today.
Squats: 140x5, 160x5, 185x5, 210x5x4. My lower back was tired from yesterday so I had to work harder to stay erect. My squats came out of the bottom better but I had to shake the cobwebs a bit since I hadn't squatted in a while. Overall, though, my squats were good and can only get better with the practice.
18” Lateral Step Up: 2 sets of 10 steps each leg with BWT and 10 lbs. 1 set of 4 steps each leg with 25 lbs.
Cybex Leg Curls: the room with the bars that I use to anchor my legs was being used by the Bangor bodybuilding team, and the lat station I could have used was also taken. So I worked up to a 135 triple and 3/4 rep with 150 lbs on these.
Nautilus Nitro Leg Adduction: 3 sets of 10 with 50, 60, 70 lbs
Nautilus Nitro Leg Abduction: 3 sets of 10 with 50, 60, 70 lbs
Short pogo jumps: 3 sets of 22. Basically, with legs stiff and knees slightly bent, use only your ankles to go airborne. Designed to improve one's vertical jump, but I really did it because I wanted something more dynamic for my calves than calf raises.
Incline Situps: Failure at 17, 13, 10, and 10 reps.
Weight this morning: 233.5 lbs. I knew I would plateau sometime. Visually, my sides are still shrinking so that's good. A little anecdote: my physics teacher in high school explained once that weight is the measure of gravitational pull on an object while mass is the amount of matter that makes it up. So, an overweight person can weigh a lot less on the moon and still look very overweight!!!
Squats: 140x5, 160x5, 185x5, 210x5x4. My lower back was tired from yesterday so I had to work harder to stay erect. My squats came out of the bottom better but I had to shake the cobwebs a bit since I hadn't squatted in a while. Overall, though, my squats were good and can only get better with the practice.
18” Lateral Step Up: 2 sets of 10 steps each leg with BWT and 10 lbs. 1 set of 4 steps each leg with 25 lbs.
Cybex Leg Curls: the room with the bars that I use to anchor my legs was being used by the Bangor bodybuilding team, and the lat station I could have used was also taken. So I worked up to a 135 triple and 3/4 rep with 150 lbs on these.
Nautilus Nitro Leg Adduction: 3 sets of 10 with 50, 60, 70 lbs
Nautilus Nitro Leg Abduction: 3 sets of 10 with 50, 60, 70 lbs
Short pogo jumps: 3 sets of 22. Basically, with legs stiff and knees slightly bent, use only your ankles to go airborne. Designed to improve one's vertical jump, but I really did it because I wanted something more dynamic for my calves than calf raises.
Incline Situps: Failure at 17, 13, 10, and 10 reps.
Weight this morning: 233.5 lbs. I knew I would plateau sometime. Visually, my sides are still shrinking so that's good. A little anecdote: my physics teacher in high school explained once that weight is the measure of gravitational pull on an object while mass is the amount of matter that makes it up. So, an overweight person can weigh a lot less on the moon and still look very overweight!!!
Thursday, February 23, 2006
SE/RE Back/Bench
For reasons of various schedule miscalculations and not taking my car or gear, I did not work out at all Wednesday. Tsk! Tsk!
But I made up for it today. It was my best workout in a while, not only because of different movements but how blissfully tired it left me. Since my son had a 5:45PM game/5:30 practice, the first two movements were done at lunch. I'll just run tomorrow.
Conventional Deadlift: 155x5, 185x5, 210x5, 240x5x4. I messed around with different grips before I settled on a perfect combination on my last 3 sets. My belly still keeps me from getting in a better position but it's getting better. 5 reps in this left me panting and sweating.
Band Chinups: 3 sets of 3
Negative chins: 1 for every deadlift set, held as long as I can.
Hoist Assisted Dips (Bodyweight 237.8): 117.8x5, 127.8x5, 147.8x5, 177.8x5x5. First sets were stiff since I hadn't done them in a while. It got better.
DB Lateral Raises: 5x10, 8x10, 10x10, 12x10; drop set to failure with 12, 10, 8, 5, 3 lbs dumbbells (the 15s were being used, so I had to make do.)
Superset:
Reverse Curls: sets of 10 with 25, 30, 35, 40 lbs
Pushups: sets to failure with 15, 13, 8, 8 reps. The pushups left me with a mad upper body pump and a racing heart. Why wait until a month before Navy PT to do them? So I dropped the direct RC work for these. Glad I did.
Farmers Walk: 3 walks with 60, 70, and 65 lbs. The first set finished what the pushups started - - - I love these things!!! But I got my ass handed to me - - - the first set made me nauseous. I completed the first walk, and my upper body and forearms were on fire. Tried 70 lbs and had to put them down halfway around because I couldn't hold the dumbbells anymore, rested 20 seconds, then completed it. The 65 lbs DBs were the same story, my grip was fried. Weakness discovered.
But I made up for it today. It was my best workout in a while, not only because of different movements but how blissfully tired it left me. Since my son had a 5:45PM game/5:30 practice, the first two movements were done at lunch. I'll just run tomorrow.
Conventional Deadlift: 155x5, 185x5, 210x5, 240x5x4. I messed around with different grips before I settled on a perfect combination on my last 3 sets. My belly still keeps me from getting in a better position but it's getting better. 5 reps in this left me panting and sweating.
Band Chinups: 3 sets of 3
Negative chins: 1 for every deadlift set, held as long as I can.
Hoist Assisted Dips (Bodyweight 237.8): 117.8x5, 127.8x5, 147.8x5, 177.8x5x5. First sets were stiff since I hadn't done them in a while. It got better.
DB Lateral Raises: 5x10, 8x10, 10x10, 12x10; drop set to failure with 12, 10, 8, 5, 3 lbs dumbbells (the 15s were being used, so I had to make do.)
Superset:
Reverse Curls: sets of 10 with 25, 30, 35, 40 lbs
Pushups: sets to failure with 15, 13, 8, 8 reps. The pushups left me with a mad upper body pump and a racing heart. Why wait until a month before Navy PT to do them? So I dropped the direct RC work for these. Glad I did.
Farmers Walk: 3 walks with 60, 70, and 65 lbs. The first set finished what the pushups started - - - I love these things!!! But I got my ass handed to me - - - the first set made me nauseous. I completed the first walk, and my upper body and forearms were on fire. Tried 70 lbs and had to put them down halfway around because I couldn't hold the dumbbells anymore, rested 20 seconds, then completed it. The 65 lbs DBs were the same story, my grip was fried. Weakness discovered.
Tuesday, February 21, 2006
Run
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 3 minutes running/3 minutes walking. My heart rate only got as high as 185 BPM, so I'm starting to adapt well to this. One more like this, then it's on to 4 minutes running/2 minutes walking.
Sunday, February 19, 2006
No Rest for the Wicked
Cybex Arc Trainer: 45 minutes at Level 3 Hill. Spent most of it in the 163-174 BPM zone. If I could get used to this, my run will be better.
Friday, February 17, 2006
ME Squat/DL
Lunchtime:
LifeFitness Elliptical: Hill Profile, Level 6, 30 minutes steady state.
Evening:
18” Box squat: 135x5, 155x5, 175x5, 205x5, 225x5, 245x5, 265x5 (5RM: started to feel the weight), 285x3 (the third attempt did not go so I reset, tightened up some more and got it. Maybe it should read 3.5 reps). Next time, 285 will be mine for 5!!!
Band GHR: 20 reps in three sets.
Superset:
Nautilus Nitro Leg Abduction: Worked up to 65x10, then 80x6
Nautilus Nitro Leg Adduction: Worked up to 65x10, then 80x9
Triset:
DB Walking Lunge (Weight is total of two dumbbells, reps are per leg): 50x10, 40x10x2. These were hard. All this single leg stuff makes me humble - - - I got lots of work ahead to build up a big squat.
Seated Calf Raises: 50x15x3
Birddogs: 3 sets of 4 10-second holds.
LifeFitness Elliptical: Hill Profile, Level 6, 30 minutes steady state.
Evening:
18” Box squat: 135x5, 155x5, 175x5, 205x5, 225x5, 245x5, 265x5 (5RM: started to feel the weight), 285x3 (the third attempt did not go so I reset, tightened up some more and got it. Maybe it should read 3.5 reps). Next time, 285 will be mine for 5!!!
Band GHR: 20 reps in three sets.
Superset:
Nautilus Nitro Leg Abduction: Worked up to 65x10, then 80x6
Nautilus Nitro Leg Adduction: Worked up to 65x10, then 80x9
Triset:
DB Walking Lunge (Weight is total of two dumbbells, reps are per leg): 50x10, 40x10x2. These were hard. All this single leg stuff makes me humble - - - I got lots of work ahead to build up a big squat.
Seated Calf Raises: 50x15x3
Birddogs: 3 sets of 4 10-second holds.
Next Cycle
This is subject to change. As I mentioned before, I want to be able to keep what muscle I have while running to get lean for the Navy PT test in May. But as you can see, I'm also trying to greatly improve my lifts and learn some new ones. My bench won't bust 240 with this, but the low end will get better. My squats and deads will definitely get better with this. That, and it should speed my metabolism stoked. After the week off, I will start doing Dynamic Effort work again. First workout is today.
Wave 1
ME Squat/DL
1.) 18” Box squat up to 5RM
2.) Walking Lunge (3 sets of 10 steps each leg)
3.) Band GHR for 20-40 rep count
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Seated Calf Raises (3 sets of 15)
7.) Birddogs (3 sets)
SE/RE Squat/DL
1.) Squats
Wk1: 72% 1rm for 4 sets of 5
Wk2: 75% 1rm for 3 sets of 6
Wk3: 63% 1rm for 5 sets of 5
2.) 18” Lateral Step Up (3 sets of 10 steps each leg)
3.) Band GHR for 3-4 sets of 6-8 reps
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Standing Calf Raises (3 sets of 15)
7.) Planks (3 sets)
ME Back/Bench
1.) Snatch-Grip Deadlift up to 5RM
2.) Pullups: 3 sets of 4 negatives each or 8 sets of 2 w/Light Bands
3.) Incline Bench Press 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
4.) Hammer Shrug Machine (4 sets of 8)
5.) Incline Laterals (4 sets of 10)
6.) Physioball “Y” (4 sets of 8)
7.) DB Preacher Curl (3 sets of 10)
SE/RE Back Bench
1.) Conventional Deadlift
Wk1: 72% 1rm for 4 sets of 5
Wk2: 75% 1rm for 3 sets of 6
Wk3: 63% 1rm for 5 sets of 5
2.) Chinups: 3 sets of 4 negatives each or 8 sets of 2 w/Light Bands
3.) Hoist Dips 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
4.) Farmers Walk (3 trips with heavy dumbbells)
5.) DB Laterals (4 sets of 10)
6.) Physioball “Y” (4 sets of 8)
7.) Reverse Curls (3 sets of 10)
Wave 2 (Navy Physical May 6/7)
ME Squat/DL
1.) 16” Box squat up to 5RM
2.) Bulgarian Split Squat (3 sets of 10 steps each leg)
3.) Band GHR for 20-40 rep count
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Seated Calf Raises (3 sets of 15)
7.) Incline Sit-ups (4 sets to failure)
SE/RE Squat/DL
1.) Squats
Wk1: 72% 1rm for 4 sets of 5
Wk2: 75% 1rm for 3 sets of 6
Wk3: 63% 1rm for 5 sets of 5
2.) Lateral Walking Lunges (3 sets of 10 steps each leg)
3.) Band GHR for 3-4 sets of 6-8 reps
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Standing Calf Raises (3 sets of 15)
7.) Flat Situps (4 sets to failure)
ME Back/Bench
1.) High Pulls up to 5RM
2.) Hoist Pullups 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
3.) One Arm Braced OH DB Press 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
4.) Inverted Row (6 sets of 4)
5.) Physioball “W” (3 sets of 8)
6.) Incline Pushups (4 sets to failure)
7.) Barbell Curls (3 sets of 10)
SE/RE Back Bench
1.) Snatch-Grip Deadlift
Wk1: 72% 1rm for 4 sets of 5
Wk2: 75% 1rm for 3 sets of 6
Wk3: 63% 1rm for 5 sets of 5
2.) Hoist Neutral Grip Chins 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
3.) DB Push Press 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
4.) Nautilus Nitro Compound Rows (4 sets of 8)
5.) Physioball “L” (3 sets of 8)
6.) Pushups (4 sets to failure)
7.) Hammer Curls (3 sets of 10)
Wave 3
ME Squat/DL
1.) Parallel Box squat up to 5RM
2.) 24” Step Up (3 sets of 10 steps each leg)
3.) Band GHR for 20-40 rep count
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Seated Calf Raises (3 sets of 15)
7.) Planks (3 sets)
SE/RE Squat/DL
1.) Squats
Wk1: 72% 1rm for 4 sets of 5
Wk2: 75% 1rm for 3 sets of 6
Wk3: 63% 1rm for 5 sets of 5
2.) Single DB Overhead Squat (3 sets of 8)
3.) Band GHR for 3-4 sets of 6-8 reps
4.) Nautilus Nitro Leg Adduction (2 sets of 10)
5.) Nautilus Nitro Leg Abduction (2 sets of 10)
6.) Standing Calf Raises (3 sets of 15)
7.) Birddogs (3 sets)
ME Back/Bench
1.) Arched Back GM up to 5RM
2.) Pullups: 3 sets of 4 negatives each or 8 sets of 2 w/Light Bands
3.) 1-Board Press up to 5RM)
4.) Hammer ISO Row (4 sets of 8)
5.) Incline Laterals (4 sets of 8)
6.) YTWL (4 sets of 10)
7.) DB Preacher Curl (3 sets of 10)
SE/RE Back Bench
1.) Sumo Deadlift up to 5 RM
2.) Chinups: 3 sets of 4 negatives each or 8 sets of 2 w/Light Bands
3.) Nautilus Bench Press 5x5 (Wk1: 75%1RM, Wk2: 80%1RM, Wk3: 85% 1RM)
4.) Seated Row (4 sets of 8)
5.) Nautilus Nitro Laterals (4 sets of 10)
6.) Seated External Rotations (4 sets of 8)
7.) Reverse Curls (3 sets of 10)
Week off
Thursday, February 16, 2006
ME Back/Bench
Lunchtime:
Lunchtime:LifeFitness Treadmill, 1.0 incline, walking speed 3.8 MPH and running speed 7.0 MPH. 5 intervals of 3 minutes running/3 minutes walking. After the last time, I was gonna drop to intervals of 2 minutes running and 4 minutes walking. But why backtrack and if the situation had been with a weight I missed, I'd be coming back for another try. So I was determined to do it as planned. The last interval was the hardest: my heart rate maxed out at 192 BPM at the end of the run portion. Next week, I'll finish up.
Evening:
Band Chinups: 1 max out at 4 reps, then 8 sets of 2.
Legs Up Close Grip Bench Press (Paused): 85x6, 105x4, 115x3, 135x3, 155x3x10. Easy.
Hammer MTS Low Row: 60x3x10.
Superset:
DB Shoulder Presses: 40x5x5
Hammer Curls: 30x6x4
Next week begins my next cycle.
Lunchtime:LifeFitness Treadmill, 1.0 incline, walking speed 3.8 MPH and running speed 7.0 MPH. 5 intervals of 3 minutes running/3 minutes walking. After the last time, I was gonna drop to intervals of 2 minutes running and 4 minutes walking. But why backtrack and if the situation had been with a weight I missed, I'd be coming back for another try. So I was determined to do it as planned. The last interval was the hardest: my heart rate maxed out at 192 BPM at the end of the run portion. Next week, I'll finish up.
Evening:
Band Chinups: 1 max out at 4 reps, then 8 sets of 2.
Legs Up Close Grip Bench Press (Paused): 85x6, 105x4, 115x3, 135x3, 155x3x10. Easy.
Hammer MTS Low Row: 60x3x10.
Superset:
DB Shoulder Presses: 40x5x5
Hammer Curls: 30x6x4
Next week begins my next cycle.
Wednesday, February 15, 2006
Monday, February 13, 2006
SE Squat/DL
Lunchtime:
LifeFitness Treadmill, 1.0 incline, walking speed 3.8 MPH and running speed 7.0 MPH. I tried to run 5 intervals of 3 minutes running/3 minutes walking but 1 minute into the 4th interval I felt sick. I'm trying the Runners World setup for the same type of program, I just didn't feel I would be able to run 20 minutes straight on the last workout of week 5 - - - and this proved it. I ran more total time for this run and more of it at longer duration.
Evening:
Sumo Deadlift: 135x5, 155x5, 175x5, 185x5x5.
Hoist Leg Press: 470x2x10, 470x6, 470x8. Decided on high reps this time. Ah, I've almost forgotten what a severe leg pump feels like until today. The last set was done at a faster tempo to get more eps before my legs locked up.
Band GHR: 30 reps in 5 sets.
Triple Drop Standing Calf Raises: 2 sets at 120, 90, 60 lbs.
Abs: 2 trisets of lying leg thrusts (10 reps), crunches (10 reps), and planks (3 15-second holds).
Weight this morning: 233.5 LBS
LifeFitness Treadmill, 1.0 incline, walking speed 3.8 MPH and running speed 7.0 MPH. I tried to run 5 intervals of 3 minutes running/3 minutes walking but 1 minute into the 4th interval I felt sick. I'm trying the Runners World setup for the same type of program, I just didn't feel I would be able to run 20 minutes straight on the last workout of week 5 - - - and this proved it. I ran more total time for this run and more of it at longer duration.
Evening:
Sumo Deadlift: 135x5, 155x5, 175x5, 185x5x5.
Hoist Leg Press: 470x2x10, 470x6, 470x8. Decided on high reps this time. Ah, I've almost forgotten what a severe leg pump feels like until today. The last set was done at a faster tempo to get more eps before my legs locked up.
Band GHR: 30 reps in 5 sets.
Triple Drop Standing Calf Raises: 2 sets at 120, 90, 60 lbs.
Abs: 2 trisets of lying leg thrusts (10 reps), crunches (10 reps), and planks (3 15-second holds).
Weight this morning: 233.5 LBS
Friday, February 10, 2006
SE Back/Bench (The rest of it)
Hammer MTS Front Pulldown: 45x5, 55x5, 65x5x5
Hammer MTS High Row: 65x6x4
Superset:
DB Shoulder Press: worked up to 45x3x10
Barbell Curls: 65x3x10
Hammer MTS High Row: 65x6x4
Superset:
DB Shoulder Press: worked up to 45x3x10
Barbell Curls: 65x3x10
The Spotting Chronicles
After a weekend and a week's worth of aerobics, I was just too beat to do any running today. So I did the bench portion of my workout at lunch, instead.
Legs-Up Pause Bench: 95x5, 115x4, 135x3, 155x3, 175x3, 205x0, 205x1 (10 lbs PR). On the first 205 attempt, I asked someone to spot me. I was as explicit as can be: "Give me a handoff, I will pause for a second at the bottom, then drive it up, however slow. Don't touch it until I say TAKE IT!" What does he do when I stick for a moment? HE FUCKING TOUCHES THE BAR AND GIVES IT A LITTLE PUSH!!! AAAAAAAAAAAAAARGH!!!
I waited until this guy left 5 minutes later, and this time I did not want a spotter. I figured I was strong enough to arch it off my chest if I couldn't get it. I squeezed the bar super tight, got everything tight, lowered it under control, and squeezed my back super hard to see if I could get a little more pop. I got it, and the weight still moved slow but I locked it out.
Here's the kicker. I got up, flicked my wrist at the bar (like Andy Bolton) and yelled "Fuck Yeah" (like John Yeo). After realizing that, I just cracked up laughing!
I miss my old gym, and may start doing more workouts there again. People at this gym have no clue!
Legs-Up Pause Bench: 95x5, 115x4, 135x3, 155x3, 175x3, 205x0, 205x1 (10 lbs PR). On the first 205 attempt, I asked someone to spot me. I was as explicit as can be: "Give me a handoff, I will pause for a second at the bottom, then drive it up, however slow. Don't touch it until I say TAKE IT!" What does he do when I stick for a moment? HE FUCKING TOUCHES THE BAR AND GIVES IT A LITTLE PUSH!!! AAAAAAAAAAAAAARGH!!!
I waited until this guy left 5 minutes later, and this time I did not want a spotter. I figured I was strong enough to arch it off my chest if I couldn't get it. I squeezed the bar super tight, got everything tight, lowered it under control, and squeezed my back super hard to see if I could get a little more pop. I got it, and the weight still moved slow but I locked it out.
Here's the kicker. I got up, flicked my wrist at the bar (like Andy Bolton) and yelled "Fuck Yeah" (like John Yeo). After realizing that, I just cracked up laughing!
I miss my old gym, and may start doing more workouts there again. People at this gym have no clue!
Wednesday, February 08, 2006
ME Squat/DL
Yesterday evening I did all the dynamic stretching stuff minus a lot of the running. Three games of basketball left me feeling beat up.
Lunchtime today: LifeFitness Treadmill: 5-min warmup, then 2 sets of 90 seconds running/90 seconds walking followed by 2 sets of 3 minutes running/3minutes walking. Running was done at 7.0 MPH, walking at 3.8 MPH. Mentally, I was trying to talk myself out of doing it but I failed. Good thing, because it was a good end to week 3 of this program.
Evening:
Hoist Leg Press: 350x5, 415x5, 475x5, 535x5, 595x5, 610x5, 665x5x3. Did sets of 5 vice 3 and my legs were toasty. A portent of things to come next week?
Cybex Leg Curls: 130x5x5.
Romanian Deadlifts: 135x3, 155x3, 175x3, 195x3, 225x2x3. Cut it short on time, so I went heavier.
Situps w/25 lbs plate: 5 sets of 12
Flex Standing Calf Raise: 70x15x3
Lunchtime today: LifeFitness Treadmill: 5-min warmup, then 2 sets of 90 seconds running/90 seconds walking followed by 2 sets of 3 minutes running/3minutes walking. Running was done at 7.0 MPH, walking at 3.8 MPH. Mentally, I was trying to talk myself out of doing it but I failed. Good thing, because it was a good end to week 3 of this program.
Evening:
Hoist Leg Press: 350x5, 415x5, 475x5, 535x5, 595x5, 610x5, 665x5x3. Did sets of 5 vice 3 and my legs were toasty. A portent of things to come next week?
Cybex Leg Curls: 130x5x5.
Romanian Deadlifts: 135x3, 155x3, 175x3, 195x3, 225x2x3. Cut it short on time, so I went heavier.
Situps w/25 lbs plate: 5 sets of 12
Flex Standing Calf Raise: 70x15x3
Monday, February 06, 2006
ME Back/Bench
Drove my boss in to work this morning. Forgot my driver's license and military ID. So I could not get into the gym here where I work for my run, my boss had to drive me home, and my workout was cut short a bit.
Band Pullups: 5 sets of 3. The very top was still a bitch to get even with a light band.
Legs Up Close Grip Bench Press (Paused): 85x6, 105x4, 115x3, 135x3, 150x3x10. Last week 145 was hard. This week, 150 was easy. Maybe, it had just been a while.
T-Bar Row: 135x3x5
Seated Row: 130x3x5. On the rows, there were hard. In the t-bars, I tend to lose a bit if I don't do them for a while. To be honest, though, I cant'w wait to start doing higher reps for these movements as this may be the curveball my back needs. I got one more week as planned, and then I start a new cycle.
Evening cardio consisted of 3 games of basketball with 5 people. Loads of fun, and my son stepped up to play even though he was the only kid.
Band Pullups: 5 sets of 3. The very top was still a bitch to get even with a light band.
Legs Up Close Grip Bench Press (Paused): 85x6, 105x4, 115x3, 135x3, 150x3x10. Last week 145 was hard. This week, 150 was easy. Maybe, it had just been a while.
T-Bar Row: 135x3x5
Seated Row: 130x3x5. On the rows, there were hard. In the t-bars, I tend to lose a bit if I don't do them for a while. To be honest, though, I cant'w wait to start doing higher reps for these movements as this may be the curveball my back needs. I got one more week as planned, and then I start a new cycle.
Evening cardio consisted of 3 games of basketball with 5 people. Loads of fun, and my son stepped up to play even though he was the only kid.
Sunday, February 05, 2006
Aerobics
Cybex Arc Elliptical Trainer, Level 5 Hill: 45 minutes steady state. This machine is awesome. It not only adjusts resistance but also stride length and height depending on the hill. Most of my time was spent at a BPM above 168.
If you haven't yet, give Kris' Under the Bar and give the entry "Hope" a read. There is a new entry about his back problem that is so complete it may help you prevent future back problems of your own.
If you haven't yet, give Kris' Under the Bar and give the entry "Hope" a read. There is a new entry about his back problem that is so complete it may help you prevent future back problems of your own.
Saturday, February 04, 2006
Drill Weekend
Cybex Arc Elliptical Trainer: 30 minutes steady state, Hill level 5
Sumo Deadlift: 135x6, 155x6, 185x6, 205x6, 215x6x3.
Band Chinup: 1 set of 4, 4 sets of 3, 1 set of two. My first set was to see where I would hit failure. The others were to see how many sets of 3 I could hit.
Hoist Hack Squat:50x8, 70x6, 90x6, 120x4, 140x3, 160x3, 180x1. Tried to do a second rep at 180, but had nothing left to hit depth with. I thought this would be better than the Hammer MTS, but this machine would kill my knees if I made it a habit.
Band GHR: 5 sets of 6
Twisting Inclined Situps: 4 sets of 12.
18" box jumps: 3 sets of 3.
I was measured today, and my waist was down two inches (from 42 to 40) and my neck held steady at 17 inches. Two more inches at the waist with the same neck and I'm within standards. Of course, I won't stop there. I think it's about time to bring out the twice a week deadlifting for the next month for a kickstart!!!
Sumo Deadlift: 135x6, 155x6, 185x6, 205x6, 215x6x3.
Band Chinup: 1 set of 4, 4 sets of 3, 1 set of two. My first set was to see where I would hit failure. The others were to see how many sets of 3 I could hit.
Hoist Hack Squat:50x8, 70x6, 90x6, 120x4, 140x3, 160x3, 180x1. Tried to do a second rep at 180, but had nothing left to hit depth with. I thought this would be better than the Hammer MTS, but this machine would kill my knees if I made it a habit.
Band GHR: 5 sets of 6
Twisting Inclined Situps: 4 sets of 12.
18" box jumps: 3 sets of 3.
I was measured today, and my waist was down two inches (from 42 to 40) and my neck held steady at 17 inches. Two more inches at the waist with the same neck and I'm within standards. Of course, I won't stop there. I think it's about time to bring out the twice a week deadlifting for the next month for a kickstart!!!
Yesterday's Run
LifeFitness Treadmill: 5-min warmup, then 2 sets of 90 seconds running/90 seconds walking followed by 2 sets of 3 minutes running/3minutes walking. Running was done at 7.0 MPH, walking at 3.8 MPH. After the run, my appetite was ravenous and I felt edgy to the point of being irritable. I didn't indulge it (Ok, a couple of handfuls of Crunch N Munch at night, but that was it). I may need to eat a little more and I know that flies in the face of what I'm trying to do but with weightlifting, aerobics, sprints, and sled dragging, I'm gonna have to do so smartly.
Very smartly.
Very smartly.
Friday, February 03, 2006
Yesterday's Light Stuff
Lunchtime:
LifeFitness Elliptical, Level 6 Random: 30 minutes steady state.
Evening:
Ankle Dragging: 2 laps forward, 2 laps backwards (10 lbs).
Forward Sled dragging: 60 lbs for 3 laps
Sled Reverse Woodchoppers: Both sides, one lap each. I lightened the weight to 25 lbs to get a much better feel.
Sled Pullthroughs: 1 lap with 60 lbs. Combined, I got a wicked pump in my lower back and erectors. The combo of rotational work and regular low back stuff should be just the ticket to being more injury proof.
Backward Sled dragging: 60 lbs for 3 laps
Face Pulls and Rear Laterals: one lap each.
Sled Chest Work: one lap with 25 lbs. Extend arms forward and walk, letting the sled pull your arms back to a slight stretch, then press the weight forward as if you were benching.
Weight this morning: 235.5.
LifeFitness Elliptical, Level 6 Random: 30 minutes steady state.
Evening:
Ankle Dragging: 2 laps forward, 2 laps backwards (10 lbs).
Forward Sled dragging: 60 lbs for 3 laps
Sled Reverse Woodchoppers: Both sides, one lap each. I lightened the weight to 25 lbs to get a much better feel.
Sled Pullthroughs: 1 lap with 60 lbs. Combined, I got a wicked pump in my lower back and erectors. The combo of rotational work and regular low back stuff should be just the ticket to being more injury proof.
Backward Sled dragging: 60 lbs for 3 laps
Face Pulls and Rear Laterals: one lap each.
Sled Chest Work: one lap with 25 lbs. Extend arms forward and walk, letting the sled pull your arms back to a slight stretch, then press the weight forward as if you were benching.
Weight this morning: 235.5.
Thursday, February 02, 2006
SE Back/Bench
My son had a game at 5:45 yesterday, which means he has to be there for warmups 15-20 minutes prior. So I had to scrub my run at lunch (will do it today or tomorrow) and split my workout up.
Lunctime:
Hammer MTS Front Pulldown: 45x5, 55x5, 65x5, 75x6x3
Legs Up Pause Bench: 115x3, 135x3, 165x3x9, 165x2. My first 6 sets were steady. The next 3 were harder, and I could not power the last rep out of the bottom and it just stayed there. Now, here is my spotter complaint. I had to put the bar on the last J-hook, turn my head to the side, and slide out. Standing behind me were two guys just jabbering away. Now, if this were you and you saw what was happening, wouldn't you run to the guy and take the bar off of his hands?!? Jeez!!!
Evening:
Hammer MTS High Row: 60x6x4.
DB Shoulder Press: 45x3x10.
Barbell Curls: tested up to 80 Lbs 1RM.
Lunctime:
Hammer MTS Front Pulldown: 45x5, 55x5, 65x5, 75x6x3
Legs Up Pause Bench: 115x3, 135x3, 165x3x9, 165x2. My first 6 sets were steady. The next 3 were harder, and I could not power the last rep out of the bottom and it just stayed there. Now, here is my spotter complaint. I had to put the bar on the last J-hook, turn my head to the side, and slide out. Standing behind me were two guys just jabbering away. Now, if this were you and you saw what was happening, wouldn't you run to the guy and take the bar off of his hands?!? Jeez!!!
Evening:
Hammer MTS High Row: 60x6x4.
DB Shoulder Press: 45x3x10.
Barbell Curls: tested up to 80 Lbs 1RM.
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