RE Bench

Flat Bench Press: 100x12x4

Hoist Assisted Chinup (Neutral Grip)(Weight is after Assistance): 95x12x4

T-Bar Rows: 75x12x4

Nautilus Nitro Lateral raises: 75x12x4.

LifeFitness Treadmill, Hill Profile, Level 12 for 45 minutes at 3.0 MPH.  Could not get my heart rate up to 140 BPM this time, so will increase the level next time.

Last 3 Days

Monday:
Close Grip Bench Press: 65x5, 90x5, 115x3, 145x5x3

T-Bar Row: started at 45x5 and kept adding 15 pounds until I could no longer hit 5 reps.  Actually, I stopped at 135x5, just because the last two reps took everything I had to get. So no use going further.

Nautilus Nitro Pullover: 55x12x4

Behind The Back Shrugs: 95x12x4

Finisher: I was going to run intervals.  The first one was at 8.5 MPH, and my legs felt really tight from Friday's workout: may never squat in a Smith again, always pull my inner thighs this way).  On the second interval, I pulled my right inner thigh and lower glute, then the left one.  Stopped right there.

Tuesday:
LifeFitness Treadmill, Hill Profile, Level 10 for 45 minutes at 3.0 MPH. Alternated a normal stride with an exaggerated long stride, to loosen my legs up.

Today:
Conventional Deadlift: 155x12x4

Seated Calf Raises: 45x12x4

Hoist Roc-It Leg Curls: 115x12x4

LifeFitness Treadmill, Hill Profile, Level 12 for 45 minutes at 3.0 MPH. Alternated a normal stride with an exaggerated long stride, to loosen my legs up.  Legs felt better.  Will probably continue this for a week, then start running again this weekend or Monday.

ME Squats

15" Box Squats: started at 120x3  and kept adding 30 pounds until I could barely get the triple, at about 275x3, the managed 275x2.  My squat is starting to get solid again

Conventional Deadlifts: 195x10x5.  Got off of work at 3.  My legs felt good but I've been sleep deprived the past few days for work-related reasons, and I did not want to go home since I knew I would just crash.  I also wanted to push my metabolism, and make up for not doing deadlifts on Tuesday.  So I pulled this one from the 5/3/1 manual, Boring But Big, done at 70% of current 1RM.  These were really tough: after the second set, I brought out the straps just so I could keep doing them double overhand, and I felt the same as if I was running intervals. 

Seated Calf Raises: 50x10x5

Finished with 45 minutes on the treadmill, Level 10 Hill profile, 3.0 MPH.  Then when I got home, I plopped myself on the couch and crashed.

RE Upper Body

Wednesday:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

Today (All Notation: Weight x Reps x Sets):
Flat Bench Press:80x5, 110x5, 135x3, 165x3x6.

Nautilus Nitro Compound Row: 75x5, 95x5, 120x3, 145x3x6

Hoist Roc-It Mid Row: 85x5, 117x5, 143x3, 173x3x6

Nautilus Nitro Lateral Raises: 55x5, 75x5, 90x3, 110x3x6

Skipped the finisher, I felt so drained.  

RE Deadlift - Sort of

I like how the whole powerlifting thing has caught on in the base gym.  I really do.  Except when I want to deadlift and all the racks, platforms, and other spaces are taken.  So I did my standby workout for deadlifts, even with a 6 sets of 3 scheme.  Ditched the easy cardio just so I wouldn't go into the two hour mark.  Just as well, since this was a lot of work.

All Notation: Weight x Reps x Sets

Superset:
Hoist Compound Leg Press: 360x5, 480x5, 600x3, 720x3x6
Seated Calf Raises: 70x3x4
Hack Squat Machine Calf Presses: 90x3x5

Behind The Back Shrugs: 90x5, 120x5, 150x3, 180x3x6

Arched Back Good Mornings: 90x5, 120x5, 150x3, 180x3x6

Hoist Roc-It Leg Curls: 97x5, 133x5, 167x3, 199x3x6

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Assisted Dip Machine (Weight listed is BWT [235 lbs] minus assistance): 95x5, 125x5, 165x3, 195x3x2

Nautilus Nitro Pullover: 45x5, 60x5, 75x3, 90x3x6

Assisted Wide Neutral Grip Chinup (Light Bands): 6 sets of 3

Incline Bench Press: 115x9, 115x7

Finisher:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

ME Squats/RE Upper Body

Hoist Compound Leg Press: 315x5, 430x5, 545x3, 670x5x3




Nautilus Nitro Bench Press (Using Barbell Bench Max to calculate): 105x10, 105x7+3, 105x5+3+2, 105x4+3+3

Arched Back Good Morning: 90x5, 125x5, 145x3, 180x5x3



Nautilus Nitro Compound Row: 85x10x4

Hoist Roc-It Leg Curls: 97x5, 116x5, 167x3, 199x5x3


Hoist Roc-It Mid Row: 116x10x4

Seated Calf Raises: 60x5x6

Nautilus Nitro Lateral Raises: 75x10x4

Behind The Back Shrugs:  115x10x4

RE Deadlifts

Conventional Deadlift: 135x10, 155x10x4

Seated Calf Raises: 45x10x5

Hoist CD2400 Seated Leg Curls: 45x10x4.  Not the Roc-It and as you can see the resistance curve is different.  Judging from the feel, weight is just one part of the equation.

Decline Situps: Sets of 12, 9, 6, 4 reps.

Finisher:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

ME Upper Body

Hoist Assisted Dip Machine: Weighed in at 238, started with 160 pounds of assistance for 5 reps and kept using 20 less pounds each set until I couldn't hit 5 reps.  40 pounds of assistance/198 pounds for 3 reps.  I used this because it was Bench Monday at the base gym, and I couldn't get a bench to do close grip bench presses.

Incline Bench Press: 115x11, 115x7

Nautilus Nitro Pullover: 60x10x4

Assisted Wide Grip Neutral Chinups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps

Decline Lying Leg Raises: sets of 7, 6, 5, 4 reps.

Finisher (Reverse Ladder):
Burpees/5-KG Medicine Ball Swing: 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

ME Squat, or Prilepin Squat

Yesterday, I helped my mom-in-law move out of her second floor apartment. So after 3 hours of that, I was not gonna pound myself with squats. Instead, I skipped the finisher and did this (All Notation: Weight X Reps X Sets):

Hoist Compound Leg Press: 275x5, 390x5, 505x3, 625x5x3

Arched Back Good Morning: 80x5, 115x5, 145x3, 180x5x3

Hoist Roc-It Leg Curls: 80x5, 115x5, 145x3, 180x5x3

Behind The Back Shrugs: 65x5, 95x5, 125x3, 155x5x3

Seated Calf Raises: 60x5x6

RE Upper Body

Nautilus Nitro Bench Press: 90x11+4, 90x8+4+3, 90x6+5+4. I was supposed to do 90 for 3 sets of 15 on the flat bench press but wanted a bit more so I did them on this machine, instead. Even if it's harder than a barbell.

Nautilus Nitro Compound Row: 70x15x3

Hoist Roc-It Mid Row: 95x15x3

Nautilus Nitro Lateral Raises: 60x15x3

Finisher: LifeFitness Treadmill, intervals, 1.0 incline for 6 intervals of 30 seconds at 9.5 MPH and 90 seconds at 3.5 MPH.

RE Deadlifts

Conventional Deadlifts: 135x15x3.  And thus this workout began like a cardio workout.

Seated Calf Raises: 35x15x3

Hoist Roc-It Leg Curls: 115x15x3

Decline Situps: Sets of 10, 8, 6, 4 reps

Finisher (Reverse Ladders):
Squat/Upward Toss with a 5-KG Medicine Ball.  Started with 11 reps for the first set, rested 45 seconds, did 11 reps, and so on until I could only do one.  After that, my legs were fried.  Maybe because I was already fried from the other high rep stuff.

Upper Body Heavy

All Notation: Weight x Reps x Sets

Close Grip Bench Press: 60x5, 85x5, 115x3, 140x5x3.  Am using the heavy day of the Prilepin Bench Program that you could get  from Tsampa.org, Kristoffer Lindqvist's site besides Virtualmeet.net.  Have used it before, just switched it around to do sets of 3 and 5 vice sets of 2 or 3.

Nautilus Nitro Pullover: 50x15x3

Hoist Roc-It Wide Lat  Pulldown: 72x15x3

Offset DB Farmers Walk: 55 x 4 trips of 30 yards each arm

Finisher:
LifeFitness Treadmill: 6 intervals of 30 seconds at 9.5 MPH and 90 seconds at 3.5 MPH.  Have to start putting in running time, but also have to rev my metabolism up.  This was my first day doing VO2 Max work, and it sucked.  But thinking of those times when I want to push my runs and I quickly fade, I need this.

ME Squat

15" Box Squat: Started at 115x2, and kept adding 30 pounds for doubles until I topped out at a 265 double, then did 235x2.  I did not do this workout on Friday and wanted to make it up.  And since this dooms me to a workout every day M-F, then I dropped some accessories and the finisher for this day.  The original plan was to be 3 sets of 2 at 230 so that's why after the max, I did a backoff set with 235.

Single/Double Calf Raises: 1 set to failure for each squat set.

GHR: 7 sets of 6.  One set for each squat set.

RE Upper Body

Flat Bench Press: 75x5, 105x5, 135x3, 160x5x5

Nautilus Nitro Compound Row: 135x5x5.  Done with elbows tucked.

Hoist Roc-It Mid Rows: 170x5x5.  Done with elbows up.

Nautilus Nitro Lateral Raises: 105x5x5

Finisher (Reverse Ladders):
Burpees/5-KG Med Ball Snatch: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (45 seconds rest between sets)