Wednesday, November 30, 2011

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

Tuesday, November 29, 2011

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

Monday, November 28, 2011

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.

Sunday, November 27, 2011

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.

Saturday, November 26, 2011

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.

Friday, November 25, 2011

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)

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.

Wednesday, November 23, 2011

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.

Tuesday, November 22, 2011

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.

Preacher Curls: 40x12x4
Barbell Shrugs: 90x12x4

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

Sunday, November 20, 2011

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.

Saturday, November 19, 2011

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


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.

Friday, November 18, 2011

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

Tuesday, November 15, 2011

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

Sunday, November 13, 2011

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. 

Saturday, November 12, 2011

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

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.

Wednesday, November 09, 2011

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.

Thursday, November 03, 2011

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.

Wednesday, November 02, 2011

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

Tuesday, November 01, 2011

Walk Day

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