RE Upper Body

All Notation: Weight x Reps x Sets


Nautilus Nitro Bench Press: 65x25x2


Nautilus Nitro Compound Row: 75x25x2


T-Bar Rows: 60x25x2


Conventional Deadlifts: 135x25x2


Finisher: 8 intervals of 1 minute running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH. 

RE Lower Body

All Notation: Weight x Reps x Sets

Hoist Compound Leg Press: 300x25x2.  Only the first set could be finished with no pause.  The second was more like 13+9+3.  My legs felt super puffy, I could barely walk.  Or breathe.

Seated Calf Raises: 30x25x2

Hoist Roc-It Leg Curls: 97x25x2

Back Extensions: Sets of 10, 9, 8, 8, 7, 8 reps.  No racks available for good mornings, and I'm not going to use a back extension machine.  So I kept the rest period to 1 minute between sets, and kept doing these until I hit 50 reps.


Skipped the finisher, could barely walk without a treadmill.  Much less with one.  Just as well: have drill this weekend and since that usually throws off my schedule, I want to knock it out by Friday.  So after a heavy Saturday and a heavy Monday, that's 4 straight workouts on top.

Besides, I have to run tomorrow.

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press: 49x5, 64x5, 89x3, 111x5x3


Nautilus Nitro Pullovers: 45x25x2

Nautilus Nitro Lat Pulldowns: 65x25x2

Nautilus Nitro Lateral Raises: 50x25x2

Finisher: 8 intervals of 1 minute running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH.  According to the website for the Cool Runnings' Couch to 5K program, this is what I should have done Week One.  Oops!  Not too bad, heart rate was a little higher owing to having 30 seconds less rest after each run interval.

One note: the burn is not fun. Not looking forward to tomorrow: this is the 2 sets of 25 week for repetition work, and tomorrow is RE legs.

The Past Few Days

Thursday, May 24:
6 intervals of 1 minute running at 6.6 MPH and 2 minutes walking at 3.5 MPH

Friday, May 25: Loafed

Saturday, May 26 (All Notation: Weight x Reps x Sets): 
Conventional Deadlift: 145x3, 180x3, 215x3, 250x3, 285x3, 320x3, 355x1 (1RM).  The best my deadlift has felt in a very long time at heavy weights.  I was able to keep my tight arch on the initial pull and the bar didn't stray.  Most importantly, even though I'm just doing rep work with the deadlift, I'm approaching 400 pounds again, which I haven't touched in almost 4 years.  I will reset my max for all rep work to 90% of 355 (320 pounds) and calculate from that, and add 10 pounds every 3-4 weeks.

Nautilus Nitro Bench Press: 70x5, 95x5, 120x3, 140x3x6

T-Bar Rows: 130x3x6

Nautilus Nitro Compound Row: 160x3x6

Sunday, May 27: Loafed, because my body felt drained.

Today (All Notation: Weight x Reps x Sets):
14" SSB Box Squat w/1-Pair Chains: 95x5, 135x5, 180x3, 220x5x3.  Supersetted with calf raises to rep failure.

GHR (Back Raised 1"): sets of 6, 5, 5, 4, 3, 3 reps.

Finisher: 5 rounds of jump rope supersetted with 5 rounds of hitting the heavy bag with fists and kicks.

 

RE Lower Body

All Notation: Weight x Reps x Sets

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

Arched Back Good Morning: 100x5, 135x5, 165x3, 200x3x6

Superset:
Hoist Compound Leg Press: 345x5, 455x5, 565x3, 675x3x6
Seated Calf Raises: 80x3x9

Had the idea of doing all the hamstring work first, like pre-exhaustion.  The end result was that the leg presses had no pop, but my quads did get worked harder so goody goody.  This was a lot of work in 75 minutes, so no finisher today.

My weight has started to creep down again, so good.  Would do better if my morning meal wasn't such crap.  

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press: 60x5, 80x5, 100x3, 120x3x2

Assisted Chinups (Light Bands): 6 sets of 3

Nautilus Nitro Lateral Raises: 110x3x6

Nautilus Nitro Pullovers: 105x3x6

Finisher: 6 intervals of 1 minute running at 6.6 MPH and 2 minutes walking at 3.5 MPH

RE Upper Body/RE Lower Body

Wednesday: 6 intervals of  1 minute jogging at 6.6 MPH and 2 minutes walking at 3.5 MPH.

Today:
Hoist Compound Leg Press: 445x10x4

Nautilus Nitro Bench Press: 90x10x4

Hoist Roc-It Leg Curls: 135x10x4

Nautilus Nitro Compound Rows: 110x10x4

Back Extensions: 4 sets of 10 with a 2-second pause at the top

T-Bar Row: 85x10x4

Conventional Deadlift: 180x10x4

Seated Calf Raises: 50x10x4

ME Lower Body

14" SSB Box Squat: Started at 90 pounds for 3 reps and kept adding 30 pounds until I could no longer hit 3  reps, about 270x2.
Superset:
7 sets of 5 on the Glute/Ham Raise with a good seven 2-minute rounds of hitting the heavy bag.

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  55x5, 75x5, 95x3, 115x5x3

Nautilus Nitro Pullover: 70x10x4

Hoist Assisted Chinup Machine (neutral grip): 140 lbs assist for 4 sets of 10

Nautilus Nitro Lateral Raises: 75x10x4

Finisher: Walked for 30 minutes at Level 17 Hill profile with 20-pound vest on.

ME Lower Body

Did the 30 minutes of vest walking yesterday, just didn't have it to give my first squat workout in a while a good run.  Today felt better. 

14" SSB Box Squat: Started at 90x2 and kept adding 30 pounds until I barely hit 270x2.  I was going to try to make up for missing last weeks squat workout by dropping down to 225 and doing 3 sets of 5 but when I racked it, I felt shaky and the weight felt heavy.  Tapped out.

Superset:
7 sets of 5 on the Glute/Ham Raise with a good seven 2-minute rounds of hitting the heavy bag.

RE Upper Body

Nautilus Nitro Bench Press: 75x15x3

Nautilus Nitro Compound Row: 90x15x3

T-Bar Rows: 70x15x3

Deadlifts w/20-lbs Vest On: 155x15x3.  Done just to see what it would feel like, and I wasn't surprised when I sucked wind.

Walked for 30 minutes at Level 16 Random profile with 20-pound vest on

RE Lower Body

All Notation:  Weight x Reps x Sets

Hoist Compound Leg Press: 370x15x3.  This sucked, still sore but I felt I could soldier through this.  Maybe getting some blood in there can't hurt it worse.

Arched Back Good Morning: 115x15x3

Hoist Roc-It Leg Curls: 115x15x3

Seated Calf Raises: 40x15x3

Walked for 30 minutes at Level 16 Random profile with 20-pound vest on

ME Upper Body

All Notation:  Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  50x5, 70x5, 90x3, 110x5x3

Nautilus Nitro Pullover: 55x15x3

Hoist Assisted Chinup Machine (neutral grip): 160 lbs assist for 3 sets of 15

Nautilus Nitro Lateral Raises: 60x15x3

Walked for 30 minutes at Level 16 Hill profile with 20-pound vest on.

My legs really hurt from Saturday, so good thing it was not leg day.  Maybe the walk will help.

Drenched

Bagged Friday's workout, was just wiped out.  Until I get used to walking around on workouts with an extra 20 pounds on me, this is expected.  Today I had drill and group PT was a game of touch football.  The sprinting and change of direction stuff was great.  The rain for most of it was not.  Neither was going for a bomb, catching it, then trying to stop on a dime.  Pulled the left calf, then the right one.

After a shower, a few of us went out for Pho, the a last drink at a Mexican restaurant for Cinco de Mayo.  Already starting to feel sick.

RE Upper Body

Yesterday, I walked 45 minutes at Level 15 Hill profile, no vest.

Today:

Nautilus Nitro Bench Press: 60x5, 85x5, 110x3, 130x5x5

Nautilus Nitro Compound Row: 150x5x5

T-Bar Rows: 120x5x5

Deadlifts: Worked up to 275x5 and 315x2

Walked for 30 minutes at Level 15 Hill profile with 20-pound vest on

RE Lower Body

All Notation:  Weight x Reps x Sets

Hoist Compound Leg Press: 300x5, 410x5, 520x3, 630x5x5

Arched Back Good Morning: 85x5, 115x5, 145x3, 180x5x5

Hoist Roc-It Leg Curls: 90x5, 120x5, 150x3, 180x5x5

Seated Calf Raises: 70x5x5

Walked for 30 minutes at Level 15 Random profile with 20-pound vest on