Monday, March 30, 2009

RE Upper Body

All Notation: Weight x Reps x Sets

Flat Bench Press (215): 85x25x2

Assisted Chinups (Light Bands): 6 sets of 3

Hammer ISO High Rows (125p): 50x25x2

Standing DB Front Raises: 15x7x5

Overhead Shrugs (175): 155x5x5

Hammer Curls (45p): 20x20+5, 20x18+7

Abs Class at 6:30 PM, followed by a 40 minute walk in body armor with Marissa and Daniel (actually Daniel, the only Marine in the group, ran sans armor just to show us up)

Sunday, March 29, 2009

RE Lower Body

All Notation: Weight x Reps x Sets

12" Front Box Squat: Worked up to 195x1, 215x1, 225x1, 235x1. Decided to incorporate the box to correct some form issues I was having (namely, sitting down too much/not sitting back enough). My front squats last cycle were all ass-to-grass, so I switched up to less depth so that I could handle more weight.

Leg Curls: 150x3x6

Arched Back Good Morning: 195x3x6

Assisted Pistols (Average Bands): 5 sets of 8

Hanging Leg Raises: 5 sets to failure

DB Side Raises: 70x5x5

Friday, March 27, 2009

ME Upper Body

All Notation: Weight x Reps x Sets

Assisted Dip Machine: measured my weight on the scale at 226 (clothed/right after lunch), then worked up to 196 lbs single (30 lbs of assistance). Not where I want to be, but I shouold be back to near bodyweight in a couple of weeks.

Assisted Pullups (Light Band): 6 sets of 2

Hammer ISO Rows: 125x3x6

Behind the Back Shrugs: 105x10x6

Standing DB Laterals: 10x10x6. Supersetted with the Hammer Rows.

Barbell Curls: 95x3x6. Supersetted with the shrugs.

Tuesday, March 24, 2009

ME Lower body

All Notation: Weight x Reps x Sets

4" Deficit Deadlift: 135x5, 165x5, 195x3, 225x2, 245x5, 265x5, 285x5. My original plan was to end at 275x5 but the 265 felt easy enough that 285 seemed a sure thing. One thing was that I nearly lost my grip on the last rep with 285. Maybe, the workout from yesterday killed my grip. I also know the truth: it's a longer pull and I will have to learn to hold on for dear life!!!

Assisted Pistols (Average Band): 5 sets of 8

GHR: 9, 8, 7, 6, 5 reps.

Pallof Press Isometric Holds: 15 lbs x 30 seconds x 5 reps

Hammer Calf Press: 270x3x6

Monday, March 23, 2009

Two a Days

Since I missed last week's RE Lower Body day, I did it today along with my RE Upper Body day. I ran early in the morning, as usual. At 10AM, I went in and did the Flat Bench Press, first working up 175x1, 195x1, 215x1, then doing 190 for 5 sets of 3.

I did the rest of the workout from 2:30PM to 4:50PM. Nothing after that, I was spent but in a much better way than Friday;)

All Notation: Weight x Reps x Sets

Front Squat (205): 125x10x4

Assisted Chinups (Light Band): 6 sets of 3

Arched Back Good Morning (205): 125x10x4

Hammer ISO High Rows (125p): 115x3x6
Standing DB Front Raises: 10x10x6

Overhead Shrugs (175): 105x10x4

Seated Calf Raises (95): 70x8x4, 60x10x4
Hammer Curls: 40x3x6
Leg Curls: 105x10x6

Sunday, March 22, 2009

ME Upper Body

Thursday, I ran for two miles in the morning.

Friday started out the same. Then I did this workout right after my morning run:

All Notation: Weight x Reps x Sets

Incline Bench Press (205): Worked up to 185x1, 205x1, 195x1

Overhead Shrugs (175): worked up to a 175 1RM.

Assisted Pullups (Average Band): 10, 9, 8, 7, 6 reps.

Hammer ISO Rows (140): worked up to a 140 single, then 85x10x4

Incline DB Lateral Raises: 10x7x5

Barbell Curls: 60x10x5. Supersetted with the lateral raises.

Then I ran drills and sprints and did mobility work on the soccer field at around 3PM. That should have been it. But I found myself at 8PM playing volleyball with my friends for 3+ hours. I spent my last hour running on fumes, and the weekend sleeping it off. I felt wiped out and beat up and craving McDonalds!!!

Wednesday, March 18, 2009

ME Lower Body

Parallel Box Squat: 85x5, 115x5, 145x5, 175x3. 205x2 235x1, 255x1, 275x1, 295x1 (slow and steady). 305x1 (Grinder). The original plan was to stop at the 295 single but I felt lucky. And after a 4 minute rest, I was.

Assisted Pistols (Average Band): 5 sets of 8. Light (Purple) bands next week.

GHR: 9, 8, 7, 6, 5 reps

Seated Calf Raises: 80x5x5, 50x15x3. Since I've been blowing these off, I played make up.

Tuesday, March 17, 2009

RE Upper Body


2 Mile Run in 17:46. And that was with a minute of walking because I was getting owned - - - Navy people only have to run 1.5 miles tops (except maybe your special operations guys) so I've had some adjustment to make. So, I'm improving.

Today we could either do a 5K run event or our own thing. So since I blew off my regularly scheduled workout yesterday to go to a fancy fish restaurant (La Paillote, really tasty . . . who knew?!?), I did said workout this morning. The workout went great, and I also added intervals today to start getting myself lean again and to improve my run time.

Flat Bench Press (195): 125x10x4

Assisted Chinups (Average Band): 11, 10, 9, 8, 7 reps. An improvement, and my last week of chinups with the average bands. Next week, I switch to the purple bands.

Overhead Shrugs: worked up to a 185 lbs single

Hammer ISO High Rows (110p): 65x10x4

Incline Front Raises: 10x7x5

Hammer Curls: 25x10x5

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.5 MPH and 2 minutes at 3.8 MPH

Friday, March 13, 2009

RE Lower Body

Just walked this morning, no running. Then we spent our morning training at the US Embassy, practicing taking it back from a siege by outside forces. Part of it reminded me of: 1) Games I played as a kid in railroad yards in New Jersey and 2) that song by Peter Gabriel called "Games Without Frontiers." Of course, this was all serious business.

After that, I just wanted to take it easy. So I upped the intensity a bit and cut the workout short. I really should be more disciplined and just stick with the plan, but no harm done.

Front Squat (205): worked up to a 205 lbs single.

Arched Back Good Morning (205): 105x15x3

Leg Curls: 105x8x5

Seated Calf Raises: 70x8x5

Thursday, March 12, 2009

ME Upper Body

The day before, I had napped plenty. These days, after 1PM, the rest of the time is mine (That will change when training is over and I start standing security watches). So why was I wiped out when I woke up for Army PT at 5AM? I just can't get used to this, especially seeing how I'm such a bear in the morning.

All Notation: Weight x Reps x Sets

Incline Bench Press: 150x8x4

Trap Bar Shrugs (196b): worked up to a 186 lbs 3RM. If the number seems weird, I weighed the bar at 76 lbs on the scale. It's thicker than the average Trap Bar, almost Fat Bar-like.

Assisted Pullups (Average Band): 9, 8, 7, 6, 5 reps. Maybe, if I hadn't killed my traps first, I might have been able to do a little more.

Hammer ISO Rows (125b): 95x8x4

Incline DB Lateral Raises: 15x4x5

Barbell Curls: 70x8x5. Supersetted with the lateral raises.

Tuesday, March 10, 2009

ME Lower Body

Parallel Box Squat: Worked up 225x5, 245x5, 255x5.

GHR: 8, 7, 6, 5, 4 reps

Hammer Calf Press: 220x8x4

Monday, March 09, 2009

RE Upper Body

Went to sleep late last night (1:30 AM), and woke up at 5:30 AM to go running with the Army (2.0 miles). I was so sleepy that I caught myself a few times catnapping in between sets. Still a good workout, will go to bed early today.

Flat Bench Press (195): 115x12x4

Incline Front Raises: 15x4x5

Assisted Chinups (Average Band): 10, 9, 8, 7, 6 reps

Hammer ISO High Rows (110p): 85x8x4

Hammer Curls: 30x8x4

DB Shrugs (72p): 65x2x12. Did these in between sets of chins, rows, and curls.

Saturday, March 07, 2009


My legs are just about healed up, but I kept it simple today by doing only one lift just for testing purposes.

Deficit Deadlift off 4" Block: Worked up to a 315 single and a 345 miss (barely broke the floor buut that was it).

Friday, March 06, 2009

ME Upper Body

Instead of running, we went to the gym and did our own thing at 5:30 AM.

Incline Bench Press: worked up to 165x3, 185x3, 175x3

Wide lat Pulldowns: Forgot the bands. Worked up to 105x5, 120x4, 135x1, 105x5x3

Hammer ISO Rows (125b): 65x15x3

Incline DB Raises: 10x10x5

DB Shrugs: 60x4x7

Barbell Curls: 50x15x3

Thursday, March 05, 2009


My hamstrings are so sore right now from that Sunday leg session and Monday sprint session that I took two days off and their still really sore. I'm talking about my whole backside except for the calves. So I did an abbreviated session with parallel box squats just to do something . . . . anything.

Parallel Box Squat: worked up to a 255 triple. I had no pop, but the stretch felt good afterwards:

Hammer Calf Press: 150x15x3

Monday, March 02, 2009

Week 2: RE Upper Body

My morning today began at 5:30AM: that's when I started training with the Army for security forces. I ran about 1.5 miles, then did almost the same thing for Indian Runs, then sprints and suicides and cariocas. Of course, there was also calisthenics. At 7, we were done with PT.

Then after safety instruction with the M16 rifle, I went in at around 11:00 AM to do weights.

Flat Bench Press (195b): 100x15x3

Incline Front Raises: 10x8x5

Assisted Chinups (Average Band): 10, 9, 8, 7, 6 reps

Hammer ISO High Rows: 55x15x3

DB Shrugs: 55x6x5

Hammer Curls: 20x15x3

Felt super tired and since we couldn't go to the range to shoot, we were done for the day. By 2PM I was asleep fpr a 3 hour siesta.

Sunday, March 01, 2009

RE Lower Body

Arched Back Good Morning (205): Since I haven't done this movement in a long time, I went ahead and tested on it and just abbreviated the day's workout to make up for it. Starting with an empty bar, I worked up to a 195 lbs double and a 205 lbs single.

Front Squats (205): 105x15x3

Leg Curls (145): 75x15x3. After the arched back good mornings, the leg curls left my legs shaking and burning.

Seated Calf Raises (95): 80x5x5