Deadlift Day No Deload

Felt banged up from the running so I didn't run.  Felt tired from lack of sleep from fighting something off, so I was not in the mood to do 15-rep sets of deadlifts or anything else . . . . but I did this which looks tiring just by reading it.  May just go to bed in a few minutes.

T-Bar Rows: 50x3, 65x3, 80x3, 95x3, 110x3, 125x3, 140x3, 155x2 (Rep Out Set)

Arched Back Good Morning: 95x5, 115x5, 135x3, 155x2, 175x5, 195x3, 215x2 (Rep Out Set).  Took my sneakers off for the last set and it was my best yet.  Super stable.  I tried for a third rep with the 215 but felt as if I was not going to be able to bring it up.  So halfway down, I re-racked it.

Hoist Compound Motion Leg Press: 360x5, 440x5, 520x3, 600x5, 680x3, 760x2 (Rep Out Set)

Seated Calf Raises: 50x10x5

Hoist Roc-It Seated Leg Curl: 199x6x5

5/3/1: Deload

DB Shoulder Press: Worked up to a 60 lbs double.  This was just a test, may use this movement when I start back up in a couple of weeks.  Am going on vacation, will try to do bodyweight stuff to stay in shape but I ain't promising anything;)

Nautilus Nitro Compound Rows: Did a 170 pound triple, cold.  After that, got back to my regularly scheduled workout.

Nautilus Nitro Lateral raises: 60x15x3

Hoist Wide Lat Pulldowns: 72x15x4

Nautilus Nitro Compound Row: 90x15x4

Hoist Roc-It Shoulder Press: 69x15x4

Triset:
Trap Bar Shrug: 115x15x4
DB Curls: sets of 12, 10, 8, 6 reps
Wrist Roller: sets of 4, 3, 3, 3 reps

6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH. 

5/3/1 & Then Some

All Notation: Weight x Reps x Sets

Friday, December 23:  I got off of work at 3PM, so I decided to do some of the work I should have done on deadlift day.

Front Squat: 75x5, 95x5, 115x3, 135x2, 160x5, 180x3, 200x1. After 2 straight weeks of 3RMs, I just did the required reps for week 3.  But, really, this was a tough week and I was drained enough that I didn't see any miracles happening.

Seated Calf Raises: 60x8x5

Incline leg Raises: sets of 9, 7, 6, 5, 4 reps

Hoist Seated Leg Curls:  60x8x5.  Different Hoist machine with a different strength curve. 

Assisted Pistol (Average Band): 5 sets of 3

Hoist Rotary Calf Machine: 60x8x5

Hoist Roc-It Seated Leg Curls: 92x25x2

Back Extensions: 5 sets of 8, with a 2-second pause at the top each rep.

On X-Mas Eve morning, I ran 6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH.  Now, my total time spent running has gone up from 8 minutes to 9 minutes.  But after the last week, this was a little easier, even with the shorter rest period.  Then I ran some basketball drills at my son's request, and got run into the ground;)

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets 

Nautilus Nitro Bench Press: started at 60x3 and kept adding 15 pounds until I hit a 2RM at 165lbs.

Assisted Chinups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

T-Bar Row: 115x8x5

Hoist Dual 700 Assisted Dips: 80 pounds assist/160 pounds lifted for 5 sets of 8

DB Preacher Curls: 25x6x5

Wrist Roller: 10x2, 10x1x4

Behind The Back Shrugs: 145x8x5

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. 

5/3/1: Deadlift 1RM

Since I was really short on time today, I just did the main movement.  And since I can usually hit 3 reps with the top set of Week 3, I just worked up to a 3RM on Snatch Grip Deadlifts.  Starting at 135 and adding 30 pounds each set, I did triples up to 255 pounds, or a computed 270 pound max. 

Impromptu

All Notation: Weight x Reps x Sets

My son is trying to get the extra 3 or so inches he will need to dunk a basketball, so we have ben doing some speed work with the squats.  Last Wednesday, he did 135 with 2 pairs of chain.  Yesterday, since my light and monster mini bands are losing their elasticity, we were going to do speed squats with average bands.

So I worked the setup and kept testing it at the Submarine Base Bangor Gym.  Then my son showed up from his warmup, ready to go.  I first had him just unrack the bar to make sure he knew what was going to happen once he did: immediately, he remarked how hard he was being yanked downward.  To motivate him to push a little harder, I jumped in.  We did warmup sets of 2 with 75, 95, and 115 pounds before he asked to settle on 125.  From there, we did 8 sets of 2.  After each set, we jumped onto a 28-inch box from about 2 feet away.  I was able to hang with him there, too, but he stuck the landing better and I needed more arm motion to get the jump.

After that, I ran 4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH.  After that, I was tired and just shot hoops for a while.

I should have remembered that I was going to have a big workout today, because I was sore from yesterday and my upper back was tired.  I got it done but skipped the running.  Will either run after deadlifts tomorrow or do a long walk.

Hoist Roc-It Shoulder Press: Started at 45 pounds and kept adding 15-pounds for triples until I could only get a double at 139 pounds.

Seated DB Shoulder Press: 50 pounds for sets of 5, 3, 3, 3, 3 reps

Assisted Pullups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

Nautilus Nitro Compound Rows: 155x5, 140x5, 125x5, 110x5, 95x5.  155 was a max test, about a 175 computed max. 

Superset:
Trap Bar Shrugs: 165x8x5
DB Curls: 25x8x5

I feel like going to sleep now.  This week is going to suck.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Front Squat (Test): 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3, 225x3. This was a max test, so all I did were triples.  The 225 triple was all I could muster up but it was a 1 rep PR over last week. 

Assisted Pistol (Average Band): 4 sets of 3

Hoist Rotary Calf Machine: 45x12x4

Hoist Roc-It Seated Leg Curls: 214x3x6

Steep Decline Situps: sets of 9, 6, 4, 3 reps.

Back Extensions: 4 sets of 10

5/3/1: Bench Press 3RM

Nautilus Nitro Bench Press: started at 65x3 and kept adding 15 pounds until I hit a 3RM at 155lbs, then a 170-pound single.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7, 1 set of 6

T-Bar Row: 82.5x12x4

Hoist Dual 700 Assisted Dips: 130 pounds assist/110 pounds lifted for 4 sets of 12

DB Preacher Curls: 25x7x4

Wrist Roller: 10 pounds for sets of 2, 1, 1, and 1 reps

Behind The Back Shrugs: 95x12x4

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. This was not in the original program: it was supposed to be 10 intervals of 1 min on/1 min off but I thought this was quite a jump so I did this, which made for 8 total minutes of running, an increase of one over week one.

5/3/1: Deadlift 3RM

Snatch Grip Deadlift: 135x5, 155x5, 175x3, 195x3, 205x3, 215x5 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 9. One more rep per set than last week, and I was able to get a little more depth this time.  Made for a deeper leg pump.

Seated Calf Raises: 45x12x4

Hoist Roc-It Seated Leg Curls: 152x10x4

Leg Raises on A Slant Board: 6, 5, 4, 3 reps.  Well, well, looks like I found a weakness.

45-Degree Hyper: 4 sets of 9, 8, 7, 6 reps.  Done with a 2-second pause at the top.

No aerobics, too many errands to run.

5/3/1: Military Press 3RM

Nautilus Nitro Laterals: 65x12x4

Assisted Pullups (Light/Monster Mini Bands): 5 sets of 8, 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 95x12x4

Hoist Roc-It Shoulder Press: 55x5, 62x5, 76x3, 90x2, 104x3, 111x3, 118x5 (Rep Out Set)

Triset:
Trap Bar Shrugs: 125x12x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.  Since I did not run on Sunday, this made it up.  Wednesday will start week 2 of the Runners World Beginners Program.

Runners World Beginners Program Week 1 Workout 2

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.

5/3/1: Squat 5RM (Kind Of)

Front Squat (Test): 95x5, 115x5, 135x5, 155x3, 175x2, 195x5. Was supposed to try 205x5 but wanted to see how close to my guess of a 225 max I was. So I loaded up 225 and doubled it: was going to attempt a 3rd rep but I was really shaky with it so I racked it. That calculates to about a 232 max.

Assisted Pistol (Average Band): 4 sets of 2

Hoist Rotary Calf Machine: Worked up to a 80-lbs double, then 50x10 and 40x15. Did this before the squats, actually, because all the racks were taken.

Hoist Roc-It Seated Leg Curls: 115x15x3

Stopped there. After the maxes, decided to go home.

5/3/1: Bench Press 5RM

Nautilus Nitro Bench Press: started at 55x5 and kept adding 15 pounds until I hit a 5RM at 145 lbs.  This calculates to about a 165 max, so I will calculate the coming weeks off of that.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7

T-Bar Row: 90x10x4

Hoist Dual 700 Assisted Dips: 120 pounds assist/121 pounds lifted for 4 sets of 10.

DB Preacher Curls: 25x7x4

Wrist Roller: 2 sets of 4, 2 sets of 3

Was supposed to do the behind the back shrugs but both Smith machines were taken.  I know I could have just used a free weight bar but my ass gets in the way.

Jacobs Ladder: 5 intervals of 1 min on and 1 min off. Hard as this was cardio-wise, my muscles tired out before my lungs did. Last 2 sets were the hardest.

Runners World Beginners Program Week 1

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH.

This pace or 6.9 MPH should be enough to get me to a 13:00 1.5-mile run. I was going to start more gradually but also wanted a pace that would keep my fat burning processes going while improving my speed. The run today wasn't too bad, manageable actually. Let's see what happens.

5/3/1: Deadlift 5RM

Snatch Grip Deadlift: 135x5, 155x5, 180x5, 190x5, 205x6 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 8. I've being trying to Dr Phil myself out of doing these since I wrote this workout out this weekend. I hate these for the same reason they work. More than the machines and even some squats, it hits my legs completely. Even the backs of my legs. They burn like crazy, too.

Seated Calf Raises: 55x8x4

Hoist Roc-It Seated Leg Curls: 199x5x5

Decline Situps: Sets of 14, 8, 6, 4 reps

45-Degree Hyper: 4 sets of 8 reps

5/3/1: Military Press 5RM

Nautilus Nitro Laterals: 75x10x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 80x10, 90x10, 100x10, 95x10

Hoist Roc-It Shoulder Press: 55x5, 69x5, 83x3, 97x5, 104x5, 111x6 (Rep Out Set)

Triset:
Trap Bar Shrugs: 135x10x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

5/3/1: Bench Press Deload

Nautilus Nitro Bench Press: 80x15x3

Hoist Dual 700 Neutral Grip Chinups: 239 BW/160 assist for 3 sets of 15.

T-Bar Rows: 75x15x4

Hoist Dual 700 Dips: 239 BW/140 assist for 3 sets of 15

Triset:
DB Preacher Curls: 15x15x3
Barbell Shrugs: 85x15x3
Wrist Roller: 2.5 x 4 x 3

Tomorrow is the last day of this 8-day stretch. Easy PT this drill weekend, then 5/3/1 5RM week starts it back up again.

5/3/1: Squat Deload

Hoist Compound Motion Leg Press: 390x15, 390x11+4, 390x10+5.  When it was all said and done my quads and backside were puffed. 

Back Extension: 3 sets of 10

Hoist Roc-It Seated Leg Curls: 115x15x3

Hoist Rotary Calf Machine: 35x15x3.  Not a lot of weight but this machine hits my calves deep.  Almost feels like a donkey calf raise.  Done with a 3-second stretch at the bottom and a 3-second pause at the top.

Steep Decline Situp: sets of 9, 7, 5, 4 reps

5/3/1: Military Press Deload

All Notation: Weights x Reps x Sets

Nautilus Nitro Laterals: 60x15x3

Hoist Roc-It Lat Pulldowns (Pronated Grip): 70x15x3

Nautilus Nitro Compound Row: 70x15x3

Nautilus Nitro Overhead Press: 70x15x3.  Did not not what this machine does to my shoulder towards the top, almost as if it were trying to converge arms.  Great idea for bench presses, bad for shoulders.  Won't use this machine again.

Behind The back Shrugs: 95x15x3

Reverse Curls: 30x15x3

5/3/1: Deadlift 1RM

Smith Machine Squats: 95x5, 125x5, 155x5, 185x3, 215x2, 245x1, 275x1.  This was supposed to be the second movement, but all the open spaces to deadlift were taken.  As were the squat racks: I joked that they may have to change Mondays from Bench Press Mondays to Squat Mondays.  As such, unsure about what a boxless squat would feel like, I did this as a test instead of doing 4 sets of 10.  Need more time away from the box, felt odd.  That, or it was too close to my last hard leg workout.

Deadlifts w/35-lbs Plates: 115x5, 140x5, 165x3, 190x5, 220x3, 245x5 (Rep Out Set).  True what they say about squats before deads: I had just a little more pop.

Hoist Roc-It Seated Leg Curls: 133x10x4.  Too easy, will do 155 next time.

Since I did two maxes, I skipped everything else.

You may have noticed the lack of aerobics this week.  Since I have been doing weights everyday until this Friday, I dropped the aerobics.  Will start running on Saturday.

5/3/1: Bench Press 1RM

Incline Bench Press: 75x5, 90x5, 110x3, 125x5, 140x3, 160x7 (Rep Out Set). 2 weeks ago, I tested out at 165 for a 5RM, or a 185 computed max. Today, it was 2 more reps with just 5 less pounds, or a 192-lbs computed max. I'll take it.

T-Bar Row: did triples starting with 45 pounds and 15-lbs increments, got to 135x3 and 150x1.

Assisted Chinups (Light Bands): 6 sets of 3. That row test made me pay: on the last 3 sets, the second rep was slow and the last rep was a struggle.

Hoist Dual 700 Assisted Dips: 120 pounds assist/118 pounds lifted for 4 sets of 10.

DB Preacher Curls: 20x10x4

DB Hex Holds: 4 holds for time with 20 pounds.

5/3/1: Squat 1RM

I have drill next weekend and know that I won't be able to do my regularly scheduled workouts, so I'm trying to do a workout each day to make it up. Not too hard, hopefully, since the deload week is coming up. Good, since I was so beat this morning that I had a 2+ hour battle with the snooze button. My son wanting to go the the gym this afternoon forced my hand.

Hoist Compound Motion Leg Press: 300x5, 370x5, 440x3, 510x5, 580x3, 650x7 (Rep Out Set). Much better than expected, may adjust the numbers upward for the next round. I guessed around a 741 max when I started using the leg press: this computes to about a 780 max.

Seated Calf Raises: 55x8x6. Supersetted with the leg presses.

Hoist Roc-It Seated Leg Curls: 167x8x3, 230x1 (test) followed by 167x6

Arched Back Good Morning: 85x5, 105x5, 125x3, 145x5, 165x3, 185x4 (Rep Out Set)

Decline Situps: Sets of 15, 11, 8, and 5 reps.

Played basketball for aerobics.

5/3/1: Military Press 1RM

Cold Tests (ie, no warmups):
Barbell Shrugs: 155x4
Hoist Roc-It Lat Pulldown: 136x2
Flat Bench Press: 185x2

Regularly Scheduled Workout:
Nautilus Nitro Laterals: 90x8x4

Assisted Pullups (Light Bands): 6 sets of 3

T-Bar Rows: 110x8x4

Hoist Roc-it Shoulder Press: 56x5, 70x5, 77x3, 91x5, 105x3,111x7 (Rep Out Set), 125x4 (Rep Out Set)

Triset:
Behind The Back Shrug: 135x8x4
Barbell Curls: 65x8x4
Wrist Roller: 5x3x4

Didn't realize that the gym was on holiday hours today (closed at 5PM), so I didn't get to do aerobics.

5/3/1: Deadlift 3RM

Snatch Grip Deadlift (Test): 145x3, 165x3, 185x3, 205x3, 225x3, 245x3 (3RM). Using Brzycki's formula, this computes to about a 260-lbs max. I pulled with a double overhand grip and stayed strapless up until 205 pounds. After that, I used straps so as to keep the grip.

Smith Machine Squats: 160x12x2, 160x3. On the third set, My left glute and inner thigh pulled slightly. I waited a few seconds and reset my stance a bit but it came back when I tried again. Maybe it's just been a while since I squatted that wide, but I didn't risk it so I shut it down.

Hoist Roc-It Seated Leg Curls: 115x12x4

Hoist Rotary Calf Machine: worked up to a 60-lbs 6RM, then 40x10, and 30x15.

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Incline Bench Press: 65x5, 85x5, 105x3, 125x2, 135x3, 145x3, 155x6 (Rep Out Set)

Assisted Chinup (Monster Mini Bands): 5 sets of 3

T-Bar Rows: 80x12x4

Nautilus Nitro Bench Press: 80x12x4. The dip machine was taken.

Superset:
Preacher Curls: 40x12x4
Barbell Shrugs: 90x12x4

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Squat 3RM

Arched Back Good Morning: 75x5, 95x5, 115x3, 135x2, 155x3, 165x3, 175x5 (Rep Out Set)

Hoist Composite Motion Leg Press: 265x5, 335x5, 405x3, 475x2, 535x3, 565x3, 600x5 (Rep Out Set)

Seated Calf Raises: 45x10x4

Hoist Roc-It Seated Leg Curls: 133x10x4

Decline Situps: sets of 14, 11, 8, and 6 reps

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Military Press 3RM

Weighed in this morning at 230.  Yay!  Woke up hungry and when I looked in the mirror I looked just a little more cut, so I suspected some water loss and went to the scale. Haven't had to diet hard to get there, just eat a little smarter and snack more.

Hammer MTS Shoulder Press (Weight is per movement arm): started at 50 pounds for 3 reps and kept adding 10 pounds until I hit a 110-lbs 3RM.  Then I finished with 70x10 and 60x15.

Hoist Dual 700 Assisted Pullup (Wide Handles): worked up to 90 pounds of assistance for 3RM, then backed down to 100 pounds assistance and did 2 sets of 3.  The usual apparatus I use to do pullups was occupied, and this was the next best alternative.

Hammer ISO Rows (Elbows in - Weight is per movement arm): 90x10x3

Superset:

Barbell Curls: 55x10x4
Wrist Roller: 2.5x4x4

Pallof Press Isometric Holds: 20 for 4 holds of 30 seconds each side

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.  This is my last week of walking, then I will replace the non-lifting days aerobics with a gradual buildup of running using a 10-week beginner's program from Runner's World and use things like Jacob's Ladder, Versaclimber, rowing machine, or medicine balls as finishers on weightlifting days.  In the past, I've tried to run this program and would have to constantly tweak it.  Looking back, I used to base my pace on my best pace in my actual running: left to my own devices, I usually run a 12-min 1.5 mile pace even if I could only do one good lap with it.  This time, I decided to base it on my last PRT results since that's all I was able to muster (15:01 1.5 mile).  I used the Training Calculator on the website for the Santa Clarita Runners club to calculate a pace of about 5.99 MPH.  I will uses 6.0 MPH on the treadmill to do the program.  Considering that a few weeks ago I was doing 5 intervals in a session at speeds approaching 8 MPH, this should work.

Combined with the weights, I should do much better in April.  I could throw intervals at it now, but I want to milk the easier stuff for all it's worth and save the hard stuff for a plateau or before the summer.  I mean, even the hill walking has proven to be an effective respite from what I was doing and I'm slowly leaning out, so a little extra may be all I really need.

I received a comment from Mich, and this woke me up.  I now noticed that when I switched the page style for this blog, I lost the links of pages I look at.  Have to fix it.

5/3/1: Deadlift 5RM

Was starting to get sick Wednesday morning, went full blown fever that night and after medicating it all night, woke up the next morning just serviceable enough to go to work.  Didn't do my leg workout or the aerobics day, so I changed things up and did a deadlift workout PLUS 45-minutes of treadmill walking today. 

Deadlifts w/35-lbs Plates: from 135 pounds, worked up to a 255-lbs 5RM (about 286 pounds max) in 30-lbs increments.  I have been wondering where I was with deficit deadlifts relative to my conventional deadlift so rather than guess, I did a 5RM test for this.  Next week, I will do a 3RM test with snatch grip deadlifts.  As for what to do on 1RM week, we'll  see.

Hoist Hack Squat Machine: 120x8x3

Hoist Roc-It Seated Leg Curls: 167x8x3

45 minutes of treadmill walking, 3.5 MPH, Level 11 Hill profile

5/3/1: Bench Press 5RM

All Notation: Weights x Reps x Sets

Incline Bench Press: 75x5, 95x5, 115x3, 125x5, 135x5, 145x7 (Rep Out Set)

Assisted Chinup (Light Band): 5 sets of 3

T-Bar Rows: 110x8x3

Hoist Assisted Dip Machine: 90-lbs assist for 3 sets of 8

Preacher Curls: 55x8x3

Wrist Roller: 5x3x3

30 minutes of treadmill walking, 3.5 MPH, Level 11 Hill profile

5/3/1: Squat 5RM

Arched Back Good Morning: worked up to 185 pounds for 5 reps then a 205-lbs 3RM.  Using Brzycki's formula, that's about a 217-lbs max.  So I will calculate weeks 2 & 3 based on 90% of that, about 195 pounds.

Hoist Composite Motion Leg Press: At about the same good morning strength months ago, I was doing a 741 calculated max so I calculated from 90% of that, about 667 pounds: 300x5, 370x5, 440x3, 500x5, 535x5, 570x7 (Rep-Out Set).  I consider this day like a squat day but in two pieces when you factor in the GMs.  To keep from losing my squat and deadlift, my deadlift movement on Deadlift day will be the Conventional DL with 35s, with 12" SSB Box Squat done as an accessory movement.

Seated Calf Raises: 30x15x6

Hoist Roc-It Seated Leg Curls: 115x15x4

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.  For the first two weeks, no running and just hill walking for aerobics each day, to prepare my legs for a running program based on endurance.  Two, to build a base level of conditioning. 

5/3/1: Shoulder Press 5RM (Kind . . . . of)

Hammer MTS Shoulder Press (Weight is per movement arm): worked up to a 95-lbs 5RM, then did 60x10 and 50x15.  Using Brzycki's formula [1RM = (Weight lifted at RM)/(1.0278 - (.0278xRM)], I figured a 106-lbs max, so 90% of that for next weeks' calculations is 95 lbs.

Assisted Pullups (Light Bands): 5 sets of 2

Hammer ISO Rows (Elbows in - Weight is per movement arm): 70x15x3

Superset:
Wrist Roller: sets of 4, 3, and 3 reps with 2.5 pounds
Barbell Curls: 45x12+3, 45x9+6, 45x9+3+3

Pallof Press Isometric Holds: 20 for 4 holds of 30 seconds each side

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.
 

Whether By An Inch or a Mile . . . . . .

On October 1, I weighed in for the Navy Physical Fitness Test (PFT) at 240 pounds with a 17.5-inch neck and a 41-inch waist. This put me at 25% bodyfat based on Navy measurement. And with two failures under my belt due to my stupidity, a third failure would have ended my Navy career. My command fitness leader (CFL) gave me until the weekend of November 5th, the last month for this PFT cycle, to pass. Pressure, eh?

Well, I passed. And I learned why I really should be serious about this and quit futzing around.

I started training seriously a week after October 1, and weighed in at 240 pounds. My goal was to come in at 229 on weight day with at least a 17-inch neck and 38-inch waist, a tall order since 10 pounds for me usually equates to 2-inches off in this weight range. On top of that, I had to maintain as much muscle as I could and since I had no plans of doing the sauna to drop weight, that meant having to diet smart. AND, I had to improve for the run since I had been inactive for 5+ weeks.

I did 5/3/1 and it worked like a charm, though it took doing 4 workouts every 6 days to do this. I had to rebuild a base for cardio for two weeks before kicking it into overdrive with the intervals, and I did two days low carb last week with a day of almost no carbs right after with a repeat of that this week. November 4th was my almost no-carb day, with 55 minutes of walking done on a treadmill for a workout. I dropped the sodium a lot that day and increased the protein, drank a lot of water up until 8PM.

The morning of November 5th, the CFL was at medical so I didn't get measured until almost 9AM: I was starving and pretty dizzy (how people do very low carb diets for months eludes me, this sucked). I weighed in at 229 with the 17-inch neck but my waist was 39 inches, yet I barely passed at 23% . Too close for comfort, and I might have dieted too aggressively. Worse, since we had a combined change of command/awards/retirement ceremony right afterwards, I didn't get to eat until 11AM. I carbed up aggressively for the next day's run, and just kept drinking.

Next day, it was cold but not too bad: the track surrounded the football field which was covered in Astroturf, so the surrounding area was warmer. I just did the minimum pushups and situps to get a Good score, and save myself for the run. But after the 1st of 6 laps, the feeling came over me that I would not pass: i was already winded. Yeah, I think that I was too aggressive just to get where I could pass. Now, I was in a panic. Since I had been training with intervals vice long steady distance, I decided to run the last 5 laps this way: half a lap walking, half running fast. I still passed with a 15:01 time running it like this but I felt sick afterward. When I got home, I conked out and called out sick on Monday the 7th. I felt tired and banged up. Took Tuesday off from the gym, too.

Today, I started up again. A plan is in the works so that maybe I don't do this anymore. Among the obvious lessons, the one that has me thinking is the running. While the intervals saved my hide, it barely did so. No matter what the sell is on HIIT aerobics, I have to train the long steady stuff.

More later . . . . . .

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: tested to a 100-lbs 6RM and a 115 pound 4RM.

Assisted Chinups (Light Bands): 5 sets of 2. Took off the monster minis, to start getting closer to training with bodyweight.

DB Rows (Elbows Out): 35x11, 9, 8 reps

Hoist Roc-It Shoulder Press: 62x15x3

Preacher Curls: 30x15x3

Offset DB Farmers Walks: 3 trips for each arm, with 60 pounds.

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.

Deadlift Day

2 days before I measure before the Navy PFT and this was to be my last weight workout.  Tomorrow I will go very low carb and all liquids and just do 45-50 minutes of aerobics and that's it.  For the main movement, I stayed with what the 5RM week of 5/3/1 should have been.

Deadlifts: 135x5, 160x5, 190x5, 215x5, 230x5, 245x7 (Rep Out Set)

Seated Calf Raises: 45x8x6.  Supersetted with deadlifts, done with a 3-second hold at the bottom and top.

Hoist Roc-It Leg Curls: 133x10x4

Since the leg presses and squat racks were being used (Like the opposite of Bench Press Monday), I just walked on the treadmill for 45 minutes on a variable hill profile and made the higheest incline 11.5 degrees vice 11.0 degrees.

Upper Body Day

All Notation: Weights x Reps x Sets

Incline Bench Press: from 65 pounds for 5 reps, worked up to a 165-lbs 5RM

Assisted Chinups (Light/Monster Mini Bands): 4 sets of 6

T-Bar Rows: 105x8x4

Hoist Assisted Dip Machine: 100 pounds of assistance x 8 x 4

Behind The Back Shrugs: 135x8x4

EZ-Bar Curls: 70x6x4.  Was gonna do 60x8x4, but someone had the preset 60-pound bar.

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.9 MPH

Walk Day

45 minutes of treadmill walking, using a variable hill profile, maximum incline 11.0 degrees, 3.5 MPH.

Squat Day

All Notation: Weights x Reps x Sets

Hoist Hack Squat Machine: Worked up to a 140-lbs 5RM and a 160-lbs 2RM.  This is just plate weight, I have no idea what the sled part weighs.

Hoist Roc-It Seated Leg Curls: 167x8x4

Hoist Leg Press: 310x8, 380x8, 450x8, 520x8

Seated Calf Raises: 60x8x4

Skipped the lower back work.  Want to make my waist measurement smaller, so I’m avoiding anything that my make my lower back thicker.  Finished with treadmill intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Upper Body Work

All Notation: Weight x Reps x Sets.  All weights on Hammer machines are per movement arm.

Hammer MTS Incline Bench Press: 65x8x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 6

Hammer ISO Rows (Parallel/Close Handles): 105x8x3

Hoist Assisted Dip Machine: 90 pounds assist x 8 x 4

Barbell Shrugs: 115x8x4

DB Hammer Curls: 25x7x4

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Backblogging + 5/3/1 Deadlift 1RM

So, where are we since I was really, really lazy?

I have still been doing 5/3/1 but on a 2 on/1 off rotation (ie. 4 workouts every 6 days) since I have been trying to drop to 230 pounds for November 5th Navy PFT measurement.  I hit all my marks up to the 1RM week.  This last deadlift workout was done not according to workout plan, since I wanted to maintain trap thickness.  The 1RM week was done with 5x5 on accessory work: I wanted to try and stimulate as much as I could the week prior, and use the week of to maintain and lean up a bit more.

Wednesday evening, after a day of nothing but protein drinks and a few days of low carb eating, I weighed in at 232 pounds.  This was my November 4th goal so I was happy to be ahead of schedule: 2.5 weeks ago, I weighed in at 240 pounds.  I want to drop 1.5 - 2 inches off my waist while maintaining my 17.5 inch neck so to be lifting hard and getting thicker while getting leaner is choice.  One other thing that is helping is that I have added intervals on the treadmill.  The only downside to this is a sore muscle near my hip, and I've been foam rolling those. 

This was my Deadlift workout.  To keep the hip happy, I skipped the single leg work and did the leg press but did a few sets of 5 with a few reps left in the tank.  Still left me tired, but in a good way.

Conventional Deadlift: 135x5, 165x5, 195x3, 225x5, 255x3, 285x5 (Rep Out Set)

Hoist Leg Press: 310x5, 380x5, 450x5, 520x5, 590x5

Hoist ROX Leg Curls: 186x5x5

45-degree Hyper: 5 sets of 8

Seated Leg Curls: 60x5x6.

Behind the Back Curls: 145x5x5

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

5/3/1: Squat 3RM

All Notation: Weights x Reps x Sets


12" SSB Close Stance Box Squat w/1-Pr Chains (277): 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 230x3 (Rep Out Set)

Single/Double Calf Raises: 1 set for each squat set

Barbell Shrug: 75x15x3

GHR: 4 sets of 6

16" Lateral Crossover Step Up: 4 sets of 8

I skipped the SSB Arched Back Good Mornings, my lower back was beat. 

I jumped on my NordicTrack E3800 treadmill at home and did a 20 minute program with 4 intervals of 3.5 MPH at 5.0 incline for 3 minutes/6.0 MPH at 0.0 incline for 1 minute.  I was dripping sweat after that, felt good to start running fast again.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press (180): 75x5, 90x5, 105x5, 115x3, 130x3, 145x6 (Rep out Set)

Assisted Dips (Light Band): 1 set of 7, 1 set of 6

Superset:
Assisted Chinups (Light/Monster Mini Bands): sets of 6, 6, 5, 5 reps
DB Rows (Elbows Out): 40x10, 9, 8, 7 reps

Superset:
SSB Behind The Back Shrug: 100x9x4
DB Hammer Curls: 15x15, 12, 10, 10 reps

5/3/1: Deadlift 5RM

All Notation: Weight x Reps x Sets

Conventional Deadlift: Started at 135 and in 35-pound increments, worked up to a 5RM of 285.  This was better than my 3RM test just over a week ago, and my form was better with less forward lean and a better takeoff.  That said, enough testing;)

Nautilus Nitro Bench Press: Starting from 45 pounds, worked up to a 5RM of 135 pounds and a 1RM at 150 pounds.

Hoist ROX Seated Leg Curls: 133x10x4

High Step Up: 4 sets of 7

45-degree Hyperextension: 4 sets of 8

Seated Calf Raises: 40x10x4

Treadmill: 45 minutes, 3.5 MPH, Hill Profile with -2 lowest hill setting and 11.0 maximum hill setting.

5/3/1: Military Press 5RM

All Notation: Weight x Reps x Sets

Hammer MTS Shoulder Press: 45x5, 55x5, 65x5, 75x5, 80x5, 85x7 (Rep Out Set)

Hammer MTS High Row: 60x10x4

Hammer Iso-Lateral Row (Close-In Handles): 70x10x4

Nautilus Nitro Lateral Raises: 75x10x4

5/3/1: Squat 5RM

All Notation: Weight x Reps x Sets

Quad Set:

DB Curls: 15x15, 15x15, 15x12, 15x10, 15x8, 15x8, 15x7, 15x6
12" SSB Low Box Squat w/1-Pr of chains (277):  Barx5, 100x5, 110x5, 140x3, 165x2, 190x5, 200x5, 215x5 (Rep Out Set)
Trap Bar Shrug (Test): Barx5, 65x5, 85x5, 105x3, 125x2, 145x5, 165x5, 185x5 (5RM)
Wrist Roller: 2.5x3x8

Quad Set:

Assisted Glute Ham Raises (Light Bands): 5 sets of 5.  Hams were sore from the last time I did GHRs.
16" Lateral Crossover Step-Up: 5 sets of 8 each leg.
Romanian Deadlifts: 140x10x5.
Single/Double Calf Raises: 5 sets to failure

30 minutes on the treadmill, Max Speed 4.5 MPH, Recovery running profile.  Time to at least start trotting.

5/3/1: Bench Press Week 1

All Notation: Weight x Reps x Sets.  All numbers in parenthesis are 1RM of computed max before conversion. 

Flat Bench Press (180): 75x5, 90x5, 105x5, 120x5, 130x5, 140x7 (Rep Out)

Close Grip Bench Press: 105x12, 105x10

Superset:
Assisted Chinup (Light/Monster Mini Band): 4 sets of 5
DB Rows (Elbows Out): 40x8, 40x7, 40x6, 40x5

Superset:
Barbell Shrug: 105x10x4
DB Hammer Curls: 25x8, 25x7, 25x6, 25x5

Treadmill: 30 minutes, interval, max speed 4.0 MPH, max incline 6.0

Shoulder Day

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: Worked up to 110 pounds for a 6rm

Hoist ROX Shoulder Presses: 104x5x5


Hoist ROX Wide Lat Pulldown: Worked up to  126 pounds for a 4RM


T-Bar Row (Low Handles): worked up to a 100-lbs 5rm and a 115-lbs 2rm.


Superset:
Hoist Machine Shrugs (Neutral Grip): 90x10x3
DB Curls: 20x9x3

Precor AMT 835 Adaptive Motion Trainer: 30 minutes, Interval Setting. 

Squat Day

All Notation: Weight x Reps x Sets

12" SSB Low Box Squat w/2-Pr of chains: 140x2x12.  Since I tested on Friday for this movement, and tested heavy on deadlifts on Tuesday, then I did these light.  It has been so long since I have done speed work that I forgot how much like cardio this could become - - - rest periods were 60 seconds.  These were supersetted with single leg calf raises.

Glute Ham Raises: 6 sets of 5.  Goal was 30 reps.

16" Lateral Crossover Step-Up: 3 sets of 8 each leg.

Romanian Deadlifts: 140x10x3.

30 minutes on the treadmill, walking on a hill profile.  I was drenched and panting by the end of it.  I'm sure the leg workout had something to do with it.

Bench Press Day

All Notation: Weight x Resps x Sets

Flat Bench Press w/1-Pr Chains: 75x3, 90x3, 105x3x8.  Since I tested to a heavy 5rm on Wednesday, I decided to do this today. 

Close Grip Bench Press: 90x15, 90x12

Superset:
Assisted Chinup (Light/Monster Mini Bands): 1 set of 5, 3 sets of 4.
DB Rows (Elbows Out): 40x7, 5, 5, 4 reps

Sled Sprints: 2 of them with 90 total pounds.  Each one was a sprint backwards, then I turned the belt around and sprinted forwards.  almost two months ago, I could do 6 of these.  Now, two made me so physically uncomfortable that I had to stop. 

Superset:
SSB Behind The Back Shrug: 100x8x4
DB Hammer Curls: 20x10x4

Elliptical Trainer: Interval setting, Level 5, 30 minutes

SSB Low Box Squat Test

12" SSB Low Box Squat: worked up to a 240 pound triple, rested 5 minutes, then got a 270 pound double.  And that was it.

Ende Neu

Hoist ROX Shoulder Press: Worked up to 111 for a 5RM and a 125 lbs single.

Assisted Pullup (Light/Monster Mini Bands): Sets of 5, 5, 4, 4 reps

Hoist T-Bar Row (Elbows In): 85x8x4

Incline Laterals: 75x9, 75x8, 65x8, 65x7

Superset: Machine Shrugs (Neutral Grip): 90x9x3
                DB Curls: 20x9x3

Superset: Decline Situps: Sets of 10, 10, 9 reps
                DB Hex Holds: 3 holds with a 20-lbs DB

Precor AMT 835Adaptive Motion Trainer: 30 minutes, Interval Setting.  Heartrate was mostly in the 160-180 range.  Yeah, I'm out of shape.  It took a minute to get a handle on the motion of ththing but once I did, it kicked my ass proper.

Conventional Deadlift test

Conventional Deadlift: Worked up to a 295 triple, and a 315 single.  Sad, but the good news is that I was able to triple 235 with a double overhand grip.  So my left arm is starting to get its grip back.  Of course, I'm being guarded about that.

Flat Bench Press: Worked up to a 160 pound 5rm.  Equally sad, and the way the reps went I'm beginning to think that getting my strength back is not the only issue.  My speed is horrible.

5/3/1: Cycle One Week 3: Bench Press

All Notation: Weight x Reps x Sets

Incline Bench Press: 50x5, 65x5, 80x5, 95x3, 110x2, 125x5, 140x3, 155x5 (Rep Out Set). Between each set, I sprinted 50 yards backwards with the sled (sled was 35 pounds + 55 pounds added) followed by a 50 yard sprint forward return. I used to do it in reverse order but found that doing it this way was more exhausting since it took the quads out and made me have to push off harder to sprint. After about 6 of these, though, I was reduced to walking the last 2 sets out of exhaustion.

Superset:
Assisted Pullups (Light/Monster Mini Bands): 3 sets of 4
Offset Sandbag Carry w/60 pounds: 50 yards with bag on left shoulder, 50 yards return with bag on right shoulder. My shoulders, upper pecs, and upper back got a pump from doing this.

Superset:
Incline Bench Press: 115x8, 115x7x2
Dead Stop DB Rows (Elbows In): 40x7x3

5/3/1: Cycle One Week 3: Squat

I've been on a steady run of workouts for almost a month now and since I just got a new hard drive on my desktop, I am more apt to blog without loafing off since it's not in my room.

Between every set, I jumped rope. So usually when I start back up after being lighter, my weight skyrockets. Not this time, and my calves are starting to get cut, so hurrah!!!

Have been using an assistance template based on Mike Robertson's Simple Strength program (http://www.t-nation.com/free_online_article/most_recent/simple_strength_multimonth_program&cr) with good results. I started using the template because of how the posterior chain work and ab work was structured. Regardless, read the article, for a much better explanation. Oh, and I doing more sets of 8, been a while since I've used 8s.

All sets: Weight x Reps x Sets

SSB Low Box Squats (265 Max)(239 adjusted max): Bar x 5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x3 (rep out set).

GHR: 4 sets of 5

Bulgarian Split Squats w/Strength Shoes: 3 sets of 10

SSB Arched Back Good Mornings: 135x8x3

Blast Strap Ab Fallouts: 3 sets of 6

Squat Workout

Hack Squat Machine: 105x12x4. Weird, all the squat racks were taken which does me proud but sucked ass for me. But this machine lit my quads up, so no tears shed.

High Step Ups: 4 sets of 8+. I could barely do these after the squats, could barely lock it at the top, and my glutes were surprisingly pumped, too.

45-degree Hyper: 5 sets RO (repped out).

Hoist ROX Leg Curls: 115x12x4

Single Calf Raises: 4 sets RO

Superset:
Bosu Ball Side Planks: 4 holds to failure, each side
Prone Jacknife on Physioball: 4 sets of 5.

Upper Body Workout

Assisted Chinups (Light Bands): 6 sets of 2
T-Bar Rows: 70x12x4
Rear Delt Machine: 35x12x4
Nautilus Laterals: 70x12x4
DB Extensions: 20x12x4
MarPo Kinetics Rope Pull Machine: 4 sets of 1 minute at Level 3
Pallof Press Isometric Holds: 4 holds of 20 seconds each with 20 pounds

No aerobics. Feel guilty about this. Really. This workout drained me.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Thursday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Deadlift Workout

Snatch Grip Deadlift: 135x12x4

Superset:
Bulgarian Split Squat w/Front Foot Elevated: BWTx6x4
Seated Calf Raises: 40x12x4

Hoist Seated Leg Curl: 42.5x12x4

Nautilus Adductor/Abductor: 65x12x4

Prone Jackknife on Physioball: 4 sets of 6

I tried to do Jacob's Ladder for a finisher but 30 seconds into the first interval I had no legs left. I may use the Rope Pull Machine on leg days and Jacob's ladder on upper body days to dodge this. This workout was grueling enough on it's own.

MIlitary Press Day

Hoist Roc-It Shoulder Press: 69x12x4

Incline Bench Press: 125x8, 125x7

Superset:
Assisted Pullups (Light/Monster Mini Bands): Set of 4, 3, 2, 3 reps
Band Pull Apart (Monster Mini Bands): 4 sets of 4

Superset:
DB Shrugs: 45x12x4
DB Curls: 20x9+6, 20x6+4, 20x5+3,20x4+2

Finisher:
MarPo Kinetics VLT Rope Trainer: 10 intervals of 1 minute on and 1 minute off. For an idea of what this machine is and how it is used, go to http://www.marpokinetics.com. I wanted a finisher that was not leg intensive, since I would be doing the Jacob's Ladder on leg days and running on off days. This machine left me with an unusually good pump.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Squat/Crossfit Day

I had drill this weekend at Joint Base Ft Lewis/McChord. They have a huge and awesome gym, with an even more awesome crossfit room with racks, bumper plates, kettlebells, medicine balls, gymnastic rings and all the good stuff. So I went early so that I could knock out my squat workout before the unit's workout. Fun stuff.

Circuit:
Front Squats: 65, 85, 105, 125, 145, 165 to failure
Log Press: 6 sets to failure with log only
Battle ropes: 6 sets to failure
Barbell Curls: 6 sets to failure w the bar. Catch breath.

Reverse Hyper: 5 sets of 6 with no weight

Unit Workout: 4 corners of a field run twice (about 1.5 miles): jog to one corner, do pushups for a minute, sprint to next corner, do sit-ups for a minute, repeat. Ran out of gas the second go around but still finished out. Went out a few hours later for pizza, a beer, and a mojito. Drove back to the room, layer on the bed to watch Cartoon Network and fell asleep.

Chinup Day

Assisted Chinups (Light/Monster Mini Bands): sets of 5, 5, 4, 4, 3
T-Bar Rows: 65x15x3
Rear Delt Machine: 30x15x3
Nautilus Laterals: 60x15x3
MarPo Kinetics VLT Rope Trainer: 4 sets of 1 minute each at Level 2
DB Extensions: 15x15x3

Runners World Beginners Program: 7 intervals of 1 min at 6.7 MPH and 2 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time.

Deadlift Day

Snatch Grip Deadlifts: 115x15x3
Bulgarian Split Squats w/Front Feet Elevated: 4 sets of 5
Hoist Leg Curls: 37.5x15x3
Seated Calf Raises: 35x15x3
Nautilus Adductor/Abductor: 55x15x3 each
Bosu Ball Planks: 4 holds

Runners World Beginners Program: 7 intervals of 1 min at 6.7 MPH and 2 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time.

So What's the Scoop Here?

I have been working out for a few months at a steady clip, but have now just started to log it. So, where do I begin?

On April 23, after almost two months of doing a form of Navy PFT with long aerobics, running intervals, 4 sets of a pullup-type movement/pushups/situps about 5 times a week, I still failed measurement. Oh, I dropped weight and kept the 17-inch neck. But my waist line actually stayed the same?!? I know I should have saw this coming, as this has happened once before. But even with bodyweight stuff, it should have worked.

So even with a left arm that I was nursing, I started to lift weights again while keeping the cardio but incorporating the bodyweight stuff. Sure enough, that started to work. But something else sped things up. I went on vacation in California on May 6 and spent most of that time in Perris with one of my best friends. I tried to keep my running program up but it was walking her dog daily, sometimes for up to two hours (I got lost twice), that got my cardio shape up. Yet after all that and the weights, I still failed the makeup. The neck stayed at 17 inches and the waist dropped 2 inches, but I was an inch short of passing. Bummer. Wish I had done the weights those two months. But despite now being in a situation where I can't fail another PFT, I can't really regret it completely. My run was 2 minutes faster than last PFT (still not stellar, but I will take it) and I now have legs. No soreness the next day.

So last week I lifted with no cardio, to take a break but also to build some muscle. This week I settled on a structure and started the running again. My first goal of getting my inch should not take long, but my main goal aside from getting my strength and muscle up and building up my core strength is to build my run up to where it once was. This will probably take care of the weight loss all on its own.

Workout (All Notation: Weight x Reps x Sets):

Hoist Roc-It Shoulder Press: Worked up to 111x6 and 118x3.
Superset:
Assisted Pullups (Average Bands): sets of 5, 4, 3, 2 reps
Band Pullaparts (Monster Mini Bands): 4 sets of 3
Incline Bench Press: Repped out at 12 and 9 reps
Superset:
DB Shrugs: 40x11, 10, 10, 9 reps
DB Curls (Clustered): 9+6, 6+3, 4+3, 3+2

Runners World Beginners Program: 7 intervals of 1 min at 6.7 MPH and 2 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time.

Running 3

Assisted Chinups (Average Band): 4 sets of 7
Assisted Decline Situps (Average Bands): sets of 22, 18, 15, 12 reps
Pushups w/Pushup Bars (Feet Inlined High): sets of 10, 8, 6, 5 reps
Treadmill: Hill profile, Level 9, 45 minutes.

Goal for this Navy Physical Readiness Test is a Good Medium. I'll aim higher later. For a 40-year old, that equates to 13:45 1.5-mile run, 51 situps, 41 pushups.

Running 2

Assisted Pullups (Average Band): 4 sets of 6
Assisted Decline Situps (Average Bands): sets of 20, 16, 12, 10 reps
Pushups w/Pushup Bars (Feet Inlined Low): sets of 12, 10, 8, 6 reps
Treadmill: 1.5 incline, 5 intervals of 1.5 min at 6.5 MPH and 1.5 min at 4.0 MPH.

Running

I finally went to the doctor. As soon as I described the problem, she ran my arm through some tests and determined that what I had was Tennis Elbow. So much better news than broken bones, even if it takes a long time to heal. She said to take occasional breaks, and to gradually introduce loads when I begin lifting again. I can live with that. I'm not lifting until I get back from that wedding on May 15. While I'm there, I might run but I'm not going to do chinups, pushups, or situps.

Today was my first day running in over a week. Originally, I was going to do 6 intervals of 1 min on at 7.1 MPH and 2 min off at 4.0 MPH, on a 1.0 incline. I decided to do 5 intervals of 1.5 min on at 6.5 MPH and 1.5 min off at 4.0 MPH, on a 1.5 incline. The chances of me running a 12:45 1.5 mile are slim, and since I'm just getting back in running shape I didn't want to push unnecessarily hard and set myself up for failure. This should get me in the 13s. I will adjust the run/walk portions up each week. I also did this so I could run for more time and since the track I will be running it on mid-April is inclined on one side.

The run was pretty good and was toughest on the last interval. Doable. The did 4 sets of chinups, pushups, and declined situps and called it a day.

Stripped

It's been almost two months since my last entry. Where should I begin?

After my last workout, the pain on my left arm was not going away. Navy PRT was in April, so stopping was not an option. I had/have a suspicion that it was/is a stress fracture of my left upper forearm due to pushing my limits on the bench and deadlifts. But I couldn't quit on account of that, either: I did that when I broke my rib and though I was medically waived from doing the PRT then, they dinged me on bodyfat and that didn't help my case.

First, I cut the deadlifts, every variation I was doing. That helped a bit, now I could sleep through the pain. But that wasn't enough. I ditched all board pressing, then replaced the dead benching with machine benches. No dice. Ditched the shrugs, then all bicep work. Started having less stiffness in the arm, but that's all it did. Not much more I could cut.

At around the same time, I slowly started to run again. My first run was horrible and would have failed me outright. It was a bit better than the month before but that was no consolation. All the elliptical work I was doing was not helping me there. Between being banged up and the bad running, I felt like I was on a downward spiral and stuck.

At around the beginning of March, I stopped lifting. I needed to get my arm healed and my mind right. The PRT was in April, and this had to be my new priority. I knew from boot camp and training for deployment that I could train everyday with bodyweight stuff. So I started to do 3 sets of pushups and situps daily, and added assisted chinups to maintain back strength while relieving the pressure from my forearms. After a week, it became 4 sets. I started running every other day using intervals, and walking using a hill program the other days. This week I just walked: in one of Stew Smith's programs for beginning runners in the military he says to do this because of the high incidence of injuries in the third week.

And here we are. PRT for me is on April 16. I'm getting my "legs". My arm is holding together pretty good. Will do this program until May, then take a week off and go see a doc. That will give me a good aerobic base to keep light while the arm heals, and 6 months until the next PRT. Boring as this might be, I will start logging in workouts. I miss the weights, but this will give me time to think.

Here we go again.

5/3/1: Cycle 3 Wave 1 Bench Press

I got off to a late start on Friday the 11th, and I still had to pack for my 1-hr drive to my drill site for the weekend. I did the dead benches and 2-Board Press with jump rope in between sets, then had some baked salmon and rice before heading out.

Dead Benches (Clustered, 15 seconds between reps): 65x3, 85x3, 100x3, 120x3, 140x3x5.
2-Board Press: 175x5, 185x5, 195x5.

Did not get a chance to complete the workout this weekend. No computer network set up at our new building yet, so I had to drive back close to home to work. Also had to study for the Chief Petty Officer exam on Sunday morning, so there went that.

February 14th was my son's birthday and we were taking him to dinner, so I had time to finish Friday's workout:

Warmup and Cooldown: 8 intervals on Jacobs Ladder, 45 seconds on, 30 seconds off.
T-Bar Rows: 90x10, 10, 8, 6 reps
Assisted Wide Grip Neutral Chinups (Light/Monster Mini Bands): 4 sets of 4
Nautilus Nitro Bench Press: 80x15x3
Behind The Back Shrugs: 125x10x4
Nautilus Nitro Bicep Curls: 40x10x4.

5/3/1: Cycle 3 Wave 1 Deadlift

Sumo Deadlift (345)(Working Max 310): 135x5, 155x5, 180x5, 210x3, 230x5, 245x5, 265x7 (Rep Out Set). I brought back a deadlift as the 5/3/1 movement vice the good morning. As I look at that spreadsheet I have, I could be doing 400+ for reps and mid-4s max by year's end if all works out. With the good morning and no DL, I would have to wonder at the end what my DL would be like. I also didn't want to waste all that deadlift work I did. My sumo's were solid, strong off the bottom and my back was in the perfect position all the way through. I'm gonna keep the GM as an accessory movement.

Hoist Roc-It Leg Curl (225): 135x10x4

Arched Back Good Morning (225): 135x10x4

Seated Calf Raises (75): 65x5x5

Bulgarian Split Squats w/Front Foot Elevated: BWT x 7 x 3

Pallof Press Isometric Holds: 15 x 30 secs x 3, 20 x 20 secs x 1.

Warmup and Cooldown: Jacobs Ladder, 15 minutes, 45 secs on, 30 secs off.

5/3/1: Cycle 3 Wave 1 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: Started from 50 pounds for 5 reps then kept adding 15 pounds until I either failed to hit 5 reps or just barely made it to 5 reps. BAely got 130x5, calculates to about a 150 max.

Hoist Military Press (139)(Adjusted Max: 135): 40x5, 55x5, 70x5, 80x3, 95x2, 100x5, 110x5, 115x7 (Rep Out Set).

Assisted Chinup (Light/Mini Bands): 5 sets of 4

Hoist Seated Shrugs: 70x10x4

DB Preacher Curls (37): 20x10x3

Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 6, 30 minutes.

5/3/1: Cycle 2 Deload Squat

Ah, today was relatively easy. I even ditched the SSB and just did Bulgarian split squats, and tried a suggestion Jim Wendler mentioned on the Elite FTS Q&A and jumped rope between sets of the last two exercises for cardio.

Warmup: LifeFitness Elliptical, Random program, level 5 for 20 minutes.

Bulgarian Split Squats w/Strength Shoes: 3 sets of 6 each leg

Cossack Squats w/Strength Shoes: 3 sets of 6

Assisted GHR (Average Bands): 4 sets of 6

GHR Reverse Hyper (Light Bands): 4 sets of 2. Might try to use lighter DBs for spread on the bands, the 75 pounders may have been too strong.

Jumped rope in between sets of GHR and reverse hyper instead of resting.

5/3/1: Cycle 2 Deload Deadlift/Bench Press

I wasn't able to do the full workout Wednesday so I appended it to Thursday's deadlift workout. I didn't do the good mornings, and I just did 3 sets of 15 for just about everything. Was a good cardio workout if nothing else, though my muscles did get worked: I was so tired this morning that I woke up 25 minutes before I had to get to work.

All Notation: Weight x Reps x Sets

Hoist Roc-It Leg Curls: 115x15x3
Nautilus Nitro Bench Press: 95x15x3
Nautilus Nitro Low Back Machine: 70x15x3
T-Bar Rows: 75x15x3
Bulgarian Split Squats w/Front Foot Elevated: BWT x 6 x 3 per leg
Behind The Back Shrugs: 105x15x3

Cybex ArcTrainer Elliptical: 30 minutes, Interval program, Level 5: all the seated calf raise machines and the Nautilus Bicep Machine were taken so I did aerobics rather than wait. This sucked either because of the time off from the week before or, more likely, the high rep work had tired me out. But I got it done.

Nautilus Nitro Bicep Curls: 25x30x2
Seated Calf Raises: 30x25x2
Decline Situps: Sets of 11, 7, 4, 3 reps.

Dead Benches: Test

Dead Benches: 65x1, 85x1, 105x1, 125x1, 145x1, 165x1, 185x1, 205x1 (PR). On October 4, 2010 I tested at 175 for a clean single. 122 days later, I got a 30 pound PR.

Part of this was "learning" the movement. It's not like I never benched this much, I just took the stretch reflex out of it. I won't make too much light of that fact, though. In the beginning it was a 50-pound gap between a dead bench and a full bench (225 at the time), no wonder I couldn't move past 240 for the longest time. Now, I have narrowed that gap.

The other part of it was a gradual loading of volume. I did about 6 weeks for every 10 pounds, and I did the sufficient amount of reps to get stronger. The clusters work like a charm: I used a rep range per set of 2-3, to maintain speed. The only thing I will change for the future is to use sets of 1 rep when going above 90% 1RM.

All that said, I got the 205 launched with a good degree of effort and then, a few inches up, it was like I hit a brick wall. I just kept straining and straining until it budged. It made for one painfully slow rep, even with it being just singles. So I don't think I have another 10 pound gain in me. 5 maybe.

What I'm thinking of for the next cycle is a 4-week wave vice 6, with the last week being a deload. So week 1 would be 75% 1Rm for 5 sets of 3, week 2 would be 85% 1Rm for 5 sets of 2, and week 3 would be 95% 1Rm for 5 sets of 1. And to get it moving again, I might reset it to 90% of 205 to start with (about 185) and add 5 pounds each cycle. Maybe use chains every other cycle. This ought to get things moving again. Remember, it's speed I'm after with this movement.

5/3/1: Cycle 2 Military Press Deload

All Notation: Weight x Reps x Sets

Lots of people on the Internet who discuss workout programs to death, or dwell a little long on forums to find out shit. Or jump from program to program to program until something works. I'll stick with a program or whatever it is I try, tweak it, write it down, take my chances. Sometimes, in that quest, I don't know when to back off. Or I need to see it coming sooner.

My program was working. I was hitting my numbers on time. I was getting stronger. I was even losing weight slow and steady. I was also sore a lot, my back was not recovering as quick, I was getting tight in the hips, my squat was starting to get slow, my left elbow was banged up. I was skipping aerobics workouts to get through the weight workouts, forgetting that my other career (military) requires me to be lean.

Warrior ethos would dictate that, since I was gaining, that I should soldier on, eat more, pop more supplements, get on pain pills, etc. Or to not mess with something that was working. And I wanted to keep going to see my grand experiment through. I decided to change, while the choice was mine to make. Lesson here is to not screw around too much with well designed programs, and that I should balance my stresses. I'm not a snowflake, the rules of overtraining will eventually apply.

So I dropped the leg presses and the deadlifts: do the math, that's a lot of extra tonnage gone. Adjusted the rowing more for reps than 5/3/1: throw in the bench presses, and that was a lot for my elbows to bear. I am sticking with the good mornings for a DL movement: I want to build a base for my first 400 squat and bigger DLs. I went through the Westside for Skinny Bastards III template and used it to make my template leaner and more effective.

I downloaded a really cool 5/3/1 spreadsheet at T-Nation: https://docs.google.com/...hNDA5&hl=en for the .xlsx version or https://docs.google.com/...2YzYw&hl=en for the .xls version. Looking at the 12 cycles, I could have my goals by year's end if I stick to it and stay healthy. So I started to look at the long haul a little closer.

I hate to abandon a cycle before it is finished but I thought a deload made the most sense, and I'll just restart Cycle 3. Today's workout was refreshingly easy.


Nautilus Nitro Laterals (115)(Adjusted Max: 135): 80x12x4

Hoist Roc-It Military Pressss (139)(Adjusted Max: 140): 45x5, 60x5, 70x5, 85x5

Assisted Chinup (Light/Mini Bands): 1 set of 5, 3 sets of 4

Hoist Seated Shrug: Worked up to a 110 pound single.

Nautilus Nitro Bicep Curl: Worked up to a 60 pound 5RM and a 70 pound single.

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Hill Interval Program, Level 5, 20 minutes.

5/3/1: Wave 3 Week 2 Bench Press

Evening (All Notation: Weight x Reps x Sets ):

Dead Benches (195) (clustered, 25 seconds between reps): 95x3, 115x3, 135x3, 155x2, 175x2x5. Done at 90% 1RM. On the last 2 sets of the last 5, the second rep was lower and tougher at the top. So, either I have to adjust the volume or I might be close to hitting the wall on this movement.

1-Board Press (235.5 Projected Max)(Adjusted Max 225): 185x3, 195x3, 205x3 (Rep Out Set). Got the required 3 reps on the last set, not the desired 5.

Superset:
Rack Pulls 2" Below The Knees (365): 275x6x3. Done at 75% 1RM.
DB Rows (Elbows Out): 45x7x4. Form was good on the rack pulls, but 6-rep sets sucked me dry. Didn't make the rows easier.

5/3/1: Wave 3 Week 2 Deadlift

All Notation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (214): 120x12x4

Arched Back GM (Straight Bar)(215 max)(215 adjusted max): 65x5, 90x5, 110x5, 130x3, 155x2, 175x3, 185x3, 195x5 (Rep Out Set).

Hoist Leg Press (741 max)(687 adjusted max): 345x15x3. With 1 heavy squat day and deadlifting each upper body day, I was starting to feel that running 5/3/1 on leg presses as well was starting to wear on me. That, and I want to lose weight. So I thought of just using it as a repetition movement, instead. Today was a sobering reminder that reps are no walk in the park, either: more like a crawl in the park afterwards.

Seated Calf Raises (70): 65x4x7

Planks: The goal was 4 holds of 45 seconds each, as best I could.

5/3/1: Wave 3 Week 2 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 135): 125x4x6

Hoist Military Press (139)(Adjusted Max: 140): 45x5, 60x5, 70x5, 85x3, 100x2, 115x3, 120x3, 130x5 (Rep Out Set).

Assisted Wide Neutral-Grip Chinup (Light/Mini Bands): 6 sets of 4

Deadlifts w/35s (325): 230x5x4. This represented 70% of my 1RM.

Warmup: Cybex ArcTrainer Elliptical, Interval Program, Level 5, 20 minutes. After this, I felt sleepy. So every exercise just made it worse. As soon as I got home, I ate dinner and napped for 2 hours. On the plus side, my left elbow didn't do too badly but I dropped the curls just in case. May just replace it with ab work.

5/3/1: Wave 3 Week 1 Squat

12" SSB Close Stance Squat (295)(Adjusted Max 290): 90x5, 120x5, 145x5, 175x3, 205x2, 220x5, 235x5, 250x7 (Rep Out Set). I felt strong today, the reps were smooth, and even hours later my back felt fine. I played my cards right the last time.

Single Calf Raises: Supersetted with squats

Assisted GHR (Average Band): 5 sets of 6. Sad, I used to do more than this without bands. Neglect will do that.

GHR Reverse Hyper: BWT x 6 x 5. I wanted to get used to a more controlled motion first with a hold before bringing the bands back. Without the band setup, I gave up the tractioning effect at the bottom.

Side Planks: 4 holds per side, longest hold was 25 seconds and the shortest was 11 seconds.

5/3/1: Wave 3 Week 1 Bench Press

Lunchtime:
T-Bar Row: tested 1-rep with 155, cold, and it was a shitty rep. Last week, my 145 triple seemed kind of slow and with my calculated max to start this wave being 160 (I've been experimenting with 10-pound increases for this lift each wave), I've been wondering if this was foolhardy. So I drew up a proper test for this evening's workout.

Evening (All Notation: Weight x Reps x Sets ):

Dead Benches (195) (clustered, 20 seconds between reps): 85x3, 105x3, 125x3, 145x3, 165x3x4. Done at 85% 1RM.

1-Board Press (235.5 Projected Max)(Adjusted Max 225): 170x5, 180x5, 195x7 (Rep Out Set)

T-Bar Row: 50x5, 65x5, 80x5, 95x5, 110x5, 125x5, 140x4 (4RM). This calculates to about a 152 max, rounded down to 150. Funny how I thought that the shitty 155 rep done earlier would have been perfect at 150. Funnier still, with 5 pound increases, 150 is what it would have been for an adjusted max. I could reset but I don't want to slide back. So I will continue on using 150, and repeat what I did last wave.

Rack Pulls 2" Below The Knees (365): 265x5x4. Done at 72% of 1RM. This starts 6 weeks of the Prilepin Cycle (Development). Less sets than Activation, but more reps up to a maximum of 6 reps per set, 24-18 reps total.

Superset:
DB Biceps Curls (42): Failure at 10, 8, 6, 4, 3 reps
Steep Decline Situps: Failure at 10, 8, 6, 4, 3 reps

5/3/1: Wave 3 Week 1 Deadlift

All Notation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (214): 90x25x2

Arched Back GM (Straight Bar)(215 max)(215 adjusted max): 65x5, 90x5, 110x5, 130x3, 155x2, 165x5, 175x5, 185x7 (Rep Out Set). I was going to just do the recommended reps today. But after warmups, I felt pretty strong so I repped out on the last set.

Hoist Leg Press (741 max)(687 adjusted max): 210x5, 280x5, 345x5, 415x3, 485x2, 520x5, 555x5, 590x7.

Seated Calf Raises (70): 60x6x5

Planks: The goal was 4 holds of 45 seconds each. The longest I could hold it was 38 seconds, the least was 18 seconds.

No aerobics today. My wife had a ride in to work, but I had to get her at 5:30.

PRT/PFT Stuff

Pushups: I attempted 4 sets of 30 seconds, the last two sets I could only go 20 seconds.

Decline Situps: I attempted 4 sets of 30 seconds, 3rd set was 20 seconds, 4th set was 15 seconds.

Played basketball for aerobics. My lower half feels beat up from Saturday's workout. And yesterday's workout was tough, especially the deficit deads. Took it easy, since I have Arched Back GMs and Leg Presses to do tomorrow.

I ate pretty smart today, I think. I had the last slice of thin-crust veggie pizza and a chicken breast for breakfast, soup and yogurt for lunch and a 12" Subway Ultimate Turkey, Bacon, Avocado sub with a cup of chocolate milk. May have a glass of whey before bed to help me recover.

5/3/1: Wave 3 Week 1 Military Press

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals (115)(Adjusted Max: 125): 105x6x5

Hoist Military Press (139)(Adjusted Max: 140): 45x5, 60x5, 70x5, 85x3, 100x2, 105x5, 115x5, 120x7 (Rep Out Set).

Assisted Wide Neutral-Grip Chinup (Light/Mini Bands): 1 set of 5, 4 sets of 4

Deadlifts w/35s (325): 255x6x3. This represented 79% of my 1RM.

DB Preacher Curls (37): 20x10, 8, and 6 reps

Warmup and Cooldown: Cybex ArcTrainer Elliptical, Hill Interval Program, Level 4, 20 minutes.

5/3/1: Wave 2 Week 3 (Not So Slight Return)

This drill weekend for PT, our Command Fitness Leader (CFL) had something fiendish cooked up for us. I knew it the moment he had us grab a few sets of kettlebells, some jump boxes and an aerobics step, and some medicine balls. Once we got to the upstairs rooms with the padded floors, we set up the stations medley-style and jumped from station to station in teams of 2 with no rest until the last exercise was done (60 seconds rest). Each station was 45 seconds of work:

Side Shuttles using a step (I sometimes used the 12" box)
Medicine Ball Pass (Back to Back w/Partner)
Kettlebell Jump Lunges
Medicine Ball Overhead Slams (Sometimes I did them diagonally)

After this, I was beat. And after the kettlebell jump lunges, I just didn't have it in me to do a heavy squat workout - - - my ass and quads were on fire. So I just did the support work:

Reverse Hyper: No weight for 5 sets of 5. This gym at Ft Lewis had an actual reverse hyper with the Westside Barbell bulldog logo. Sweet, but I kind of prefer the GHR in my house for this, the rounded pad being easier on my gut.

LifeFitness Seated Calf Press: Worked up to 190x2, then dropped to 110 and went down to 50 pounds in 20 pound increments. All sets were rep-outs.

GHR: 5 sets of 5

My squat workout would have been 210x5, 240x3, 270x3 (Rep Out Set) for the last 3 sets. Did I miss anything by not doing it? Nah. One look at the last 3 sets for workouts going as far back as October 31, and you'll see that I covered it. Possibly too many times. Maybe, this workout would have pushed me over the edge:

October 31: 225x3, 255x2, 275x2
November 17: 215x5, 245x5, 275x3
November 29: 210x3, 240x3, 285x3
December 13: 235x5, 265x3, 295x1, 315x0

5/3/1: Wave 2 Week 3 Bench Press

All Notation: Weight x Reps x Sets

Dead Benches (195) (clustered, 20 seconds between reps): 75x3, 95x3, 115x3, 135x3, 155x3x5. Done at 80% 1RM.

3-Board Press (264.5 Projected Max)(Adjusted Max 247.5): 185x5, 215x3 (was supposed to do 210x3 but could not find 2.5 pound plates), 235x3 (Rep Out Set). The first attempt at 235, I felt a twinge in my right wrist as I was trying to rack it so I stopped, reset myself up and tightened my grip and setup. Then the 235 went well and under control. I hit my goal there and not a moment too soon: the top of my left forearm is kind of tight, and the weight felt really heavy so maybe I was at my limit there. Next time starts the switch back to the 1-Board Press as the assistance movement to the Dead Benches.

T-Bar Row (155)(Adjusted Max 150): 45x5, 60x5, 75x5, 90x3, 105x2, 115x5, 130x3, 145x3(Rep Out Set)

Rack Pulls 2" Below The Knees (345): 185x5x5, Done at 53% of 1RM.

Biceps Curls (100)(Adjusted Max 105): 60x12x3.

Warmup and Cooldown: Jacobs Ladder, 15 minutes (30 seconds on, 30 seconds off).

5/3/1: Wave 2 Week 3 Deadlifts

All Notation: Weight x Reps x Sets

Hoist Roc-It Seated Leg Curls (193): Worked up to 199x3, then 214x1. No pats on my own back, this is one of the reason I do a rep test and calculate a max the first time I use any machine. All the leverages and resistance curves are different. If this were the lying leg curl it would be 160-170 max, and not 214 for the Nautilus Nitro Leg Curl.

Arched Back GM (Straight Bar)(215 max)(205 adjusted max): 65x5, 85x5, 105x5, 125x3, 145x2, 155x5, 175x3, 195x1. After a couple of workouts in this wave where I maxed out, I decided to just do the required reps today.

Hoist Leg Press (741 max)(677 adjusted max): 205x5, 275x5, 340x5, 410x3, 480x2, 510x5, 575x3, 645x1. Just did the required reps today.

Seated Calf Raises (70): 55x8x4

Nautilus Ab Crunch Machine: 5 sets to failure with 70 pounds.

Warmup & Cooldown: Cybex ArcTrainer Elliptical, Interval Program, Level 5, 15 minutes.

Something Something Aerobics

My son wanted to go play basketball, and I needed some motivation to workout so I went. While he played some pickup games with his friends, I shot all round the court on different spots, and every other spot did some complexes using bodyweight exercises and a 10-pound medicine ball. Some of the ones I did:

1.) Medicine ball Corkscrew (6 reps each side) + 30 seconds of pushups

2.) Medicine ball Squat to Push/Throw (10 reps) + 30 seconds of Spread Eagle Situps

3.) Medicine Ball Swings + Inchworms

4.) Variations of the above, and I ran some also.