One Armed Braced Dumbbell Press: 15x5, 20x5, 25x5, 30x5, 35x5, 45x5x5. I did these first as a shoulder warmup for everything else. That, and I was gonna try something different: I was gonna do deadlifts LAST. I figured if I worked everything hard first, the deadlifts would really finish my muscles off better.
Nautilus Nitro Pullover: 60x5, 70x5, 80x5, 90x5, 105x5x5
Hoist Neutral Grip Chinup (BWT 238.3): 88.3x10, 98.3x8, 108.3x7, 108.3x6
Triset:
18" Incline Bar Pushups: Failure at 15, 11, 8, 7 reps. Same as last time, and it was grueling. My back wasn't helping much, and I forgot that pullovers work your triceps hard, too.
Barbell Curls: 50x10x2, 60x5; (Descending set) 70x2, 60x3, 50x4, 40x3, 30x3, 20x3
Planks: 6 30-second holds
Rack Pulls Below the Knees: 165x5, 195x5, 225x5, 255x5, 275x5, 305x5, 325x2. The rack I usually use was taken. This one was like a half rack with 2 fixed bars on the side behind the squat area, and these gave me 3-4" depth below the knees. 305 was just brutally hard work! Since I had 315 for 4 last week, I went for broke and added 10 anyway. 325 took everything out of me. I did try to budge 325 for a third rep (twice) but I couldn't even do a sloppy rep if I tried.
Wednesday, April 26, 2006
Tuesday, April 25, 2006
SE/RE Squat
Well, I'm finally moved into my house. And what a mess it is - - - we are slowly putting everything in its place. So, I'm trying hard to manage training, arranging, and blogging - - - the computer in our house is not up yet.
On top of that, I've been nursing a sore left knee for a week. So, I'm modifying a few things to keep training and maybe not beat that knee up before June's PRT. So no running for a while. no deep knee movements, no conventional squats.
Lunchtime:
LifeFitness Elliptical, Level 8 Hill, Around The World Profile: 30 minutes
Evening:
Nautilus Nitro Leg Extensions: Worked up to an 80 lbs 10RM. I might work on these for my quads until my third wave is over. Paused for a second at the top of each rep, nothing fast for knee's sake. Got a good burn on these, a good warmup for the box squats.
14" Parallel Box Squat (2-second pause): 135x6, 155x6, 175x6, 205x6, 225x5, 245x2. My substitute for the regular squat. These were hard and not very fast, especially with the pause. I'm hoping this will improve my regular squat out of the hole. My knee approved. I'll use this as my submax effort movement.
Nautilus Nitro Abduction: 85x10, 95x10, 100x10
Nautilus Nitro Adduction: 70x10, 80x10, 90x6
Superset:
Incline Situps: Failure at 19, 16, 13, 10 reps.
Standing Calf Raises: 65x10, 75x10, 95x10, 95x8
Band GHR: 4 sets of 5 reps
On top of that, I've been nursing a sore left knee for a week. So, I'm modifying a few things to keep training and maybe not beat that knee up before June's PRT. So no running for a while. no deep knee movements, no conventional squats.
Lunchtime:
LifeFitness Elliptical, Level 8 Hill, Around The World Profile: 30 minutes
Evening:
Nautilus Nitro Leg Extensions: Worked up to an 80 lbs 10RM. I might work on these for my quads until my third wave is over. Paused for a second at the top of each rep, nothing fast for knee's sake. Got a good burn on these, a good warmup for the box squats.
14" Parallel Box Squat (2-second pause): 135x6, 155x6, 175x6, 205x6, 225x5, 245x2. My substitute for the regular squat. These were hard and not very fast, especially with the pause. I'm hoping this will improve my regular squat out of the hole. My knee approved. I'll use this as my submax effort movement.
Nautilus Nitro Abduction: 85x10, 95x10, 100x10
Nautilus Nitro Adduction: 70x10, 80x10, 90x6
Superset:
Incline Situps: Failure at 19, 16, 13, 10 reps.
Standing Calf Raises: 65x10, 75x10, 95x10, 95x8
Band GHR: 4 sets of 5 reps
Monday, April 17, 2006
SE/RE Back/Bench
Lunchtime:
LifeFitness Elliptical, Level 8 Hill (Around the World): 30 minutes
Evening:
T-Bar Rows: 60x5, 70x5, 80x5, 90x5, 105x5x5
Nautilus Nitro Lateral: 60x5, 70x5, 80x5, 90x5, 105x5x5
Nautilus Nitro Compound Row: 90x6, 100x6, 110x6, 125x3 (could not get the fourth rep past 3/4 mark.)
Snatch Grip DL: 135x6, 155x6, 175x6, 205x6x3.
Superset:
18" Incline Pushups w/bars: failure at 14, 11, 8, 7 reps.
Hammer Curls: 20x10x2, 25x8, 25x6
Planks: 6 30-second holds.
LifeFitness Elliptical, Level 8 Hill (Around the World): 30 minutes
Evening:
T-Bar Rows: 60x5, 70x5, 80x5, 90x5, 105x5x5
Nautilus Nitro Lateral: 60x5, 70x5, 80x5, 90x5, 105x5x5
Nautilus Nitro Compound Row: 90x6, 100x6, 110x6, 125x3 (could not get the fourth rep past 3/4 mark.)
Snatch Grip DL: 135x6, 155x6, 175x6, 205x6x3.
Superset:
18" Incline Pushups w/bars: failure at 14, 11, 8, 7 reps.
Hammer Curls: 20x10x2, 25x8, 25x6
Planks: 6 30-second holds.
Friday, April 14, 2006
ME Squat/DL
Lunchtime: LifeFitness Elliptical, Level 8 Hill: 30 Minutes. I'll be back to running next week, my shin splints are gone. I'll probably just run three times a week and do the elliptical the other two. 5 times a week was killing my shins.
Evening:
This week was tough. The squatting was tough enough but the rack pulls took it out of me, too. That, and all the testing this week, left me feeling just beat up and tired but my last day of this cycle is scheduled to be May 29 and I want to keep it that way - - - PRT is June 3.
16" Box Squats: 150x5, 175x5, 200x5, 225x5, 250x5, 285x5 (5RM). My back felt so stiff that every set but the last was done with the Manta Ray - - - my back muscles were warmed up enough on the last set to go bare-bar. Out of the rack, the weight felt easy with very little lean, so as far as that goes this program is paying dividends. On the last set Desi (I finally got his name, the Filipino guy I use for spots) showed up, I set the pins, had him stand behind me, tightened the belt as tight as I could get it, and got my 5RM with 285. Notice the pattern: 295 is next. When I drop down to a 14" box, it will be the same progression: 275, 285, 295. When I start The EliteFTS beginners program, the first wave is a low box squat for an ME movement, and I may try the same progression there, too.
24" Step-ups: 3 sets of 10 with BWT
Nautilus Nitro Abduction: 85x10, 95x10, 100x7
Nautilus Nitro Adduction: 65x10, 75x10, 80x10
Superset: Incline Situps: Failure at 22, 16, 12, 11 reps.
Seated Calf Raises: 50x10, 55x10, 60x10, 65x8
Band GHR: Failure at 6, 6, 5, 5 reps. I put the bands a little higher for more help, I was dead legged at the end.
Our house closed today. We got the keys. I'm fucking happy. It will be busy the next few weeks but I'm staying on course. Can't wait to get the home gym set up.
Evening:
This week was tough. The squatting was tough enough but the rack pulls took it out of me, too. That, and all the testing this week, left me feeling just beat up and tired but my last day of this cycle is scheduled to be May 29 and I want to keep it that way - - - PRT is June 3.
16" Box Squats: 150x5, 175x5, 200x5, 225x5, 250x5, 285x5 (5RM). My back felt so stiff that every set but the last was done with the Manta Ray - - - my back muscles were warmed up enough on the last set to go bare-bar. Out of the rack, the weight felt easy with very little lean, so as far as that goes this program is paying dividends. On the last set Desi (I finally got his name, the Filipino guy I use for spots) showed up, I set the pins, had him stand behind me, tightened the belt as tight as I could get it, and got my 5RM with 285. Notice the pattern: 295 is next. When I drop down to a 14" box, it will be the same progression: 275, 285, 295. When I start The EliteFTS beginners program, the first wave is a low box squat for an ME movement, and I may try the same progression there, too.
24" Step-ups: 3 sets of 10 with BWT
Nautilus Nitro Abduction: 85x10, 95x10, 100x7
Nautilus Nitro Adduction: 65x10, 75x10, 80x10
Superset: Incline Situps: Failure at 22, 16, 12, 11 reps.
Seated Calf Raises: 50x10, 55x10, 60x10, 65x8
Band GHR: Failure at 6, 6, 5, 5 reps. I put the bands a little higher for more help, I was dead legged at the end.
Our house closed today. We got the keys. I'm fucking happy. It will be busy the next few weeks but I'm staying on course. Can't wait to get the home gym set up.
Wednesday, April 12, 2006
ME Back/Bench
Rack Pulls 2" Below the Knees: 135x5, 175x5, 215x5, 255x5, 295x5, 315x4. I tried to do these at knee level but with the rack spacing, it was so above the knees that all it would work is maybe 2-3" of lockout, and I needed something more demanding for my purposes. I tried a 5th rep at 315 and was too spent to budge it from the pins.
Nautilus Pullover: tested to a 115 lbs 5RM.
Hoist Neutral Grip Chinup (BWT 240.3): 90.3x10, 100.3x8, 110.3x6, 110.3x5.
Superset:
One Armed Braced Dumbbell Press: tested to 45 lbs 5RM
Barbell Curls: 80x1, 70x3, 60x5, 50x8; (Descending set)40x8, 30x7, 20x5.
18" Inclined Bar Pushups: Failure at 12, 8, 6, 6 reps.
Planks: 6 30-second holds
Nautilus Pullover: tested to a 115 lbs 5RM.
Hoist Neutral Grip Chinup (BWT 240.3): 90.3x10, 100.3x8, 110.3x6, 110.3x5.
Superset:
One Armed Braced Dumbbell Press: tested to 45 lbs 5RM
Barbell Curls: 80x1, 70x3, 60x5, 50x8; (Descending set)40x8, 30x7, 20x5.
18" Inclined Bar Pushups: Failure at 12, 8, 6, 6 reps.
Planks: 6 30-second holds
Monday, April 10, 2006
SE/RE Squat/DL
Lunchtime:
LifeFitness Elliptical, Level 8 Hill: 30 Minutes
Evening:
Squats: 145z5, 175x5, 205x5, 220x4x5. Grueling, not just because of the reps but because I lack pop out of the bottom. Can't wait to start doing heavy bottom-end box squats.
Lateral Walking Lunges: 3 sets of 10 with bodyweight
Nautilus Nitro Abduction: 80x10, 85x10, 95x10
Nautilus Nitro Adduction: 65x10, 75x10, 80x7
Superset:
Incline Situps: Failure at 21, 16, 11, 10 reps. Getting better.
Standing Calf Raises: Worked up to a 135 lbs single.
Band GHR: Failure at 7, 4, 4, 3 reps. Funny, the first set was great but I had little left for the rest. Maybe the squats were responsible.
Had McDonalds for dinner:) I'm a little piggy . . . oink! oink! oink!
LifeFitness Elliptical, Level 8 Hill: 30 Minutes
Evening:
Squats: 145z5, 175x5, 205x5, 220x4x5. Grueling, not just because of the reps but because I lack pop out of the bottom. Can't wait to start doing heavy bottom-end box squats.
Lateral Walking Lunges: 3 sets of 10 with bodyweight
Nautilus Nitro Abduction: 80x10, 85x10, 95x10
Nautilus Nitro Adduction: 65x10, 75x10, 80x7
Superset:
Incline Situps: Failure at 21, 16, 11, 10 reps. Getting better.
Standing Calf Raises: Worked up to a 135 lbs single.
Band GHR: Failure at 7, 4, 4, 3 reps. Funny, the first set was great but I had little left for the rest. Maybe the squats were responsible.
Had McDonalds for dinner:) I'm a little piggy . . . oink! oink! oink!
Friday, April 07, 2006
SE/RE Back/Bench
Lunchtime:
LifeFitness Elliptical, Level 7 Hill: 30 minutes.
Evening:
Nautilus Nitro Lateral Raise: 45x5, 70x5, 95x5x5.
Nautilus Nitro Compound Row: Worked up to a 110 lbs 6 RM.
T-Bar Row: 45x5, 70x5, 95x5x5.
18" Incline Bar Pushups: failure at 11, 8, 5, 5 reps
Snatch Grip Deadlifts: 135x5, 155x5, 175x5, 190x5x4. Considering I went heavy with these on Monday, these were cake. But I really hate the grip on these because of the angle it creates with the wrist. My back felt real tired after these.
Superset:
Hammer Curls: 35x2, 30x3, 25x5, 20x8, 15x10, 10x12
Planks: six 30-second holds.
LifeFitness Elliptical, Level 7 Hill: 30 minutes.
Evening:
Nautilus Nitro Lateral Raise: 45x5, 70x5, 95x5x5.
Nautilus Nitro Compound Row: Worked up to a 110 lbs 6 RM.
T-Bar Row: 45x5, 70x5, 95x5x5.
18" Incline Bar Pushups: failure at 11, 8, 5, 5 reps
Snatch Grip Deadlifts: 135x5, 155x5, 175x5, 190x5x4. Considering I went heavy with these on Monday, these were cake. But I really hate the grip on these because of the angle it creates with the wrist. My back felt real tired after these.
Superset:
Hammer Curls: 35x2, 30x3, 25x5, 20x8, 15x10, 10x12
Planks: six 30-second holds.
Wednesday, April 05, 2006
Wave 2 Begins
Lunchtime:
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 3 minutes running/3 minutes walking. Very hard but I was motivated to finish.
Evening (ME Squat/DL):
I think of each new wave much like a new toy to play with. Since my mission is an 18" or greater neck by May with more fat loss, my deadlifting will be tougher. The snatch grip deads become a sub-max movement for reps, and the ME movement brings out the big dog: rack pulls 2" below the knees - - - I might just get my inch!!! Wave 3 will be my respite from all of this.
16" Box Squat: 145x5, 175x5, 205x5, 235x5 (felt a bit hard out of the rack, I think I was not tight enough), 265x5 (Put on a belt as tight as it would go, got me a spotter, and got tight.), 275x5 (I felt brave but I was extra careful with these - - - very exhausting.).
Nautilus Nitro Abduction: tested to a 125 4RM. Thanks, Jon, for the kick in the ass. No more guess work.
Nautilus Nitro Adduction: tested to a 110 2RM.
Band GHR: Failure at 6, 5, 4, 4 reps. I lowered the band to the next bar behind me so I would have less rebound and the band would go slack sooner. I must step it up for the bigger squat and DL I want.
24" Box step-up: BWT for 3 sets of 10. If you can imagine a below parallel step-up, you've got the right idea. Hard enough without weight, so I kept it that way. That's 230+ pounds of me I have to lift (sort of), anyways.
Incline Sit-ups: Failure at 19, 14, 10, 8 reps.
Seated Calf Raises: Worked up to a 90 lbs 2RM.
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 7.0 MPH): 5 intervals of 3 minutes running/3 minutes walking. Very hard but I was motivated to finish.
Evening (ME Squat/DL):
I think of each new wave much like a new toy to play with. Since my mission is an 18" or greater neck by May with more fat loss, my deadlifting will be tougher. The snatch grip deads become a sub-max movement for reps, and the ME movement brings out the big dog: rack pulls 2" below the knees - - - I might just get my inch!!! Wave 3 will be my respite from all of this.
16" Box Squat: 145x5, 175x5, 205x5, 235x5 (felt a bit hard out of the rack, I think I was not tight enough), 265x5 (Put on a belt as tight as it would go, got me a spotter, and got tight.), 275x5 (I felt brave but I was extra careful with these - - - very exhausting.).
Nautilus Nitro Abduction: tested to a 125 4RM. Thanks, Jon, for the kick in the ass. No more guess work.
Nautilus Nitro Adduction: tested to a 110 2RM.
Band GHR: Failure at 6, 5, 4, 4 reps. I lowered the band to the next bar behind me so I would have less rebound and the band would go slack sooner. I must step it up for the bigger squat and DL I want.
24" Box step-up: BWT for 3 sets of 10. If you can imagine a below parallel step-up, you've got the right idea. Hard enough without weight, so I kept it that way. That's 230+ pounds of me I have to lift (sort of), anyways.
Incline Sit-ups: Failure at 19, 14, 10, 8 reps.
Seated Calf Raises: Worked up to a 90 lbs 2RM.
Tuesday, April 04, 2006
Lunchtime Run
LifeFitness Treadmill (Walking speed 3.8 MPH, Running Speed 6.3 MPH): 5 intervals of 3 minutes running/3 minutes walking.
Monday, April 03, 2006
ME Back/Bench
Yesterday:
We ran a mock Navy PRT April 3. I had 41 pushups and 54 situps. When it came time to run the 8 lap, 1.5 mile course I wimped out after the 3 lap, walked the 4th, then ran the other 4 in disgust. It was a 14:55 run: I was told by the lady who ran the show that running it would have shaved about 45 seconds off the time. On the one hand, I'm happy because the last time I ran it I only did so for 2 laps so it was an improvement. But, come on, I shouldn't have let my motivation slip.
Today:
Did not run at lunch, since I ran yesterday and did not want to run 6 straight days. Today ended the first of three waves I wanted to run before June's PRT. Looking back it went great but it seemed like it would never end (since I was sick). This next one will be fun: though my PRT is in June, I want to pass the bodyfat in May so I don't have that pressure on my back. An 18" neck and 39" waist is what I would need, but I'm gunning for more than that.
T-Bar Rows: Worked up to a 115 lbs 5RM.
Incline Bench Press: My original intention was 5x5 with 160 lbs but 3 reps into the first set, I knew I wouldn't be able to complete it in good form. So I did 10 sets of 3 reps with 160 lbs and that went better.
Snatch Grip Deadlifts: 145x5, 165x5, 185x5, 205x5, 235x5 (5RM).
Superset:
DB Preacher Curls: 20x10, 25x10, 30x8, 15x12
DB Lateral Raises: 12x10, 15x10, 15x7, 10x10
Hammer Shrug: 100x5, 120x5, 140x5, 160x5
We ran a mock Navy PRT April 3. I had 41 pushups and 54 situps. When it came time to run the 8 lap, 1.5 mile course I wimped out after the 3 lap, walked the 4th, then ran the other 4 in disgust. It was a 14:55 run: I was told by the lady who ran the show that running it would have shaved about 45 seconds off the time. On the one hand, I'm happy because the last time I ran it I only did so for 2 laps so it was an improvement. But, come on, I shouldn't have let my motivation slip.
Today:
Did not run at lunch, since I ran yesterday and did not want to run 6 straight days. Today ended the first of three waves I wanted to run before June's PRT. Looking back it went great but it seemed like it would never end (since I was sick). This next one will be fun: though my PRT is in June, I want to pass the bodyfat in May so I don't have that pressure on my back. An 18" neck and 39" waist is what I would need, but I'm gunning for more than that.
T-Bar Rows: Worked up to a 115 lbs 5RM.
Incline Bench Press: My original intention was 5x5 with 160 lbs but 3 reps into the first set, I knew I wouldn't be able to complete it in good form. So I did 10 sets of 3 reps with 160 lbs and that went better.
Snatch Grip Deadlifts: 145x5, 165x5, 185x5, 205x5, 235x5 (5RM).
Superset:
DB Preacher Curls: 20x10, 25x10, 30x8, 15x12
DB Lateral Raises: 12x10, 15x10, 15x7, 10x10
Hammer Shrug: 100x5, 120x5, 140x5, 160x5
Saturday, April 01, 2006
Today's Measurement on Drill Weekend
My wife's mom took us out to dinner last night at her favorite Chinese buffet. Those of you who have read Chris D's travails of said nature know how this ends up. I was weighed in this morning (clothed) at 240 lbs - - - 4 more pounds than last month!!! My waist size only dropped by .5 inches (to 39.5 inches) - - - since I was sick half of March, I didn't expect to lose anything but I'll take the 1/2 inch. But my neck measurement went up 1 inch to 17.5 inches, which drove my bodyfat percentage down 3 points to 23% - - - so I should be in the clear next month.
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