Monday, August 27, 2012

Upper Body Day

I haven' t been lazy, mind you.  On July 16, I went to Hawaii for three weeks to do Navy stuff.  The week before that I worked out.  Then I took off a week.  Then, one of my best friends, also there but in support of RIMPAC, wanted to drop a few pounds and persuaded me to start running every day for two weeks.  We mostly stuck to that plan and with her policing my diet  I managed to not gain a pound and we even completed a 5-mile run. Then I was sick upon arriving home for a week with a cold/allergy, and took a week trying to figure out what to do next.  Last week, I started back up again mostly testing with an actual program thrown in for good measure.

Today, it began with a plan. An evolving one, but a plan.  I was going to go total body for three days a week but didn't want to deviate too far from what I was doing before. 

Nautilus Nitro Bench Press (175): 55x5, 80x5, 105x3, 130x5, 140x5, 150x3 (Rep Out Set).  Maybe, I should do 90% of that 175 lbs max and do rep outs?!?

Hoist Assisted Dips (130 pounds assistance/107 pounds lifted): sets of 10 and 8 reps

Assisted Pullups (Light/Monster Mini Bands): sets of 6, 5, 4, 4 reps

Nautilus Nitro Pullover: started at 40x5 and kept adding 15 pounds until I hit 115x6 (about 133 calculated max).  Since I had tested deadlifts twice last week, I skipped it today and tested pullovers instead.

EZ Bar Curls: 50x10x4

Finisher: Jacob's Ladder with a 20-lbs weight vest, 5 intervals of 1.5 minutes on and 1.5 minutes off.  The goal is either 6 intervals like this (the track where we do the Navy physical is 6 laps for a 1.5 mile run, and I want it to suck the wind out of me), or more time, or both.