5/3/1: Squat 5/3/1

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 650x3, 725x4 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 160x3, 175x4 (Rep Out Set)

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings

Hoist Seated Leg Curls: 183x5x5

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 11

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows In): 45x5, 70x5, 95x3, 115x5, 130x3, 145x5 (Rep Out Set)

Hoist Pec Deck: 60x10x4

Flat Bench Press: 135x6x4.  My chest quit before my triceps did.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 81x3, 2, 2, 1 reps

Swiss Ball Jackknife: failure at, 7, 6, 5, 4, 3, 2 reps

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 11

5/3/1: Deadlifts 3RM

Sumo Deadlift: 145x5 180x3, 220x3, 220x5, 235x3, 250x5 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 5 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 85x5, 105x5, 115x5, 125x5, 135x4

Hoist Roc-It Leg Curls: 152x10x4

Lying Leg Raises: failure at 10, 8, 7, 6, 5, 4  reps

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 10

5/3/1: Shoulder Press 3RM:

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10

5/3/1: Squat 3RM

Hoist Compound Leg Press: 270x5, 385x5, 500x3, 610x3, 650x3, 690x5 (Rep Out Set) 

Arched Back Good Morning:  65x5, 95x5, 120x3, 150x3, 160x3, 170x5 (Rep Out Set)

 

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings
LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

5/3/1: Rows 3RM

LifeFitness ISO Rows (Elbows In): 55x5, 75x5, 100x3, 125x3, 130x3, 140x5 (Rep Out Set)

Hoist Pec Deck: 50x15x3

LifeFitness ISO Incline Bench Press: 35x5 to 105x3 in 10 pound increments.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 61x6, 5, 5, 4 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 12 intervals of 20 seconds on and 10 seconds off.

5/3/1: Deadlifts 5RM

Sumo Deadlift: 135x5 165x5, 205x5, 220x5, 235x7 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 115x8x4

Hoist Roc-It Leg Curls: 79x5, 97x5, 115x5, 133x5, 152x5, 167x5, 199x5, 214x5 (5RM)

Swiss Ball Jackknife: failure at 5, 4, 3, 2, 2 reps

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

Week of October 29 - Nov 06: 5/3/1 3RM Week

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)

Hoist Pec Deck: 50x10x4 

Incline Bench Press: 115x 11, 9, 9, 8 reps  

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps 

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.

 

Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) 

Standing Calf Raises: 6 sets to failure 

Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

 

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows In): 125x8x4

Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set)

Assisted Wide Neutral Grip Chinup (Light Band): 4, 3, 3, 3 reps

LifeFitness ISO Row (Elbows Up): 105x10x4

Hoist Assisted Dip Machine (Weight is after assist): 133.5 x 10 x 4

LifeFitness Bicep Curl: 51x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 10 intervals of 20 seconds on and 10 seconds off.  First time using the Tabata protocol and it was tough.  I was so out of breath afterward I could barely take a drink from the fountain.  This shall be a keeper as a finisher on my upper body days.

5/3/1: Squat 5RM

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 610x5, 650x7 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 155x5, 165x7 (Rep Out Set)

Calf Raises done to failure for each set of GM and Leg Press

Assisted Pistols (Average Band): 4 sets of 3. Leg Presses really took it out of me today.

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals of 300M followed by 1 minute rest.

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows In): 50x5, 70x5, 90x5, 110x5, 130x5, 150x5 (Rep Out Set)
Hoist Pec Deck: 60x8x4

Flat Bench Press:125x9, 9, 8, 7 reps

Assisted Pullups (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 41x12, 10, 9, 9 reps

Kettlebell Windmills: 20x8x5

Finisher: Jacobs Ladder, 10 intervals of 75 seconds on and 60 seconds off

5/3/1: Deadlifts 5/3/1

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x5 275x3, 305x1. 
Calf Raises: 6 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 105x10x4

Back Extensions: sets of 10, 9, 9, 8 reps

Hoist Roc-It Leg Curls: 133x10x4

Decline Situps: 5 sets to failure

5/3/1: Shoulders 5/3/1

Hoist Assisted Dip Machine (Weight is Bodyweight minus Assistance): 85.6x5, 95.6x5, 125.6x3, 145.6x3, 165.6x2, 185.6x1, 215.6x2 (2RM).  I needed to see where I was on dips since I haven't tested them in a long time, so shoulder presses were relegated to being an assistance movement today.

LifeFitness ISO Shoulder Press: 60x10, 8, 6, 5 reps

Hoist Roc-It Mid-Row: 117x10, 130x10, 143x10, 155x10

Hoist Roc-It Lat Pulldown (Wide/Pronated): 86x10x4

LifeFitness ISO Row (Elbows In): 115x8x4.  Finally, this machine was freed up so I ditched bicep curls and did this.

5/3/1: Squat 5/3/1

Superset:
Hoist Composite Motion Leg Press: 225x5, 333x5, 455x3, 565x5, 640x3, 715x4 (Rep Out Set)
Calf Raises: 6 sets to failure

Arched Back Good Morning: 55x5, 80x5, 105x3, 130x5, 150x3, 165x3 (Rep Out Set)

Hoist Roc-It Leg Curls:  183x5x5

Assisted Pistols (Average Bands): 4 sets of 4.

Lying Leg Raises: 5 sets to failure

LifeFitness Bicep Curls (Test): 31x3, 41x3, 51x3, 61x3, 71x3, 81x3 (3RM)
 

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows Up): 45x5, 65x5, 85x3, 110x5, 125x3, 140x3 (Rep Out Set)

Incline Bench Press:55x5, 75x5, 95x3, 115x3, 135x2, 155x1, 185x1, 205x1 (1RM)

Hoist Pec Deck: 40x12x4

Hoist Assisted Neutral Grip Chinup Machine: started at 150 pounds of assistance for 6 reps, then kept deducting 20 pounds of assistance for each set, until I could only hit one rep at 60 pounds of assistance (about 184 pounds of my own weight).

Core Engaged Dead Bugs: 5 sets

5/3/1: Deadlift 3RM

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x3, 275x3, 300x1.  More than planned but I was tempted because all of my reps were easy and solid.  Not bad: a month ago, my 1RM was 260.
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4

Back Extensions: sets of 9, 9, 8, 7 reps

Hoist Roc-It Leg Curls: Worked up to 199x5

Decline Situps: 5 sets to failure

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows Up): 55x5, 75x5, 95x3, 120x3, 125x3, 135x6 (Rep Out Set)

Incline Bench Press:115 for 11, 10, 9, 8 reps

Hoist Pec Deck: 50x10x4

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps

EZ-Bar Curls: 50x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets

Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Deadlift 5RM

Thursday 10/24/2013:
Superset:
Sumo Deadlift: 135x5, 155x5, 175x5, 185x5, 200x7 (Rep Out Set)
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 4.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4
Not my greatest effort on the split squats, it really has been a while.  Or the sumos are harder on the hips and backside.  No matter, I will make this better.

Back Extensions: sets of 9, 8, 7, 6 reps

Hoist Roc-It Leg Curls: 133x10x4

Core Engaged Dead Bugs: 5 sets

Finisher: Rowing Machine: 5 intervals of 300M with 1-minute rest in between.  This will be my HIIT on leg days. 

Today was my Navy drill weekend, and we did Tabata, my first time with these.  My exercise of choice was the KB Swing, and now I know that I need to use this method more often.  Gym closed early (4 PM) so we did 10 minutes of tabata with the main movement and the same thing for stretches and calisthenics.

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 30x5, 45x5, 60x3, 75x5, 80x5, 85x7 (Rep Out Set)

LifeFitness ISO Row (Elbows In): 100x10x4

Hoist Roc-It Lat Pulldown (Wide Pronated): From 40-something x 5 to 126x5 (5RM).  At increments of just under 15 pounds per block, this was about 7 sets.

Hoist Assisted Dip Machine (Weight is after assistance): 135x10, 10, 8, 8 reps.

LifeFitness Bicep Curl: 41x10, 10, 8, 6 reps

Core Engaged Dead Bugs: 5 sets

Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

That was yesterday's workout.  I could barely get up this morning not just because I slept like a stone, but because I was drained.  My idea for now is to eschew the long aerobics sessions and do quick, hard sessions.  But if I am going to do that, I shouldn't do max tests of any sort, and stick to the workouts.  An improvement in diet wouldn't hurt, either.

Bagged the leg workout today, will do it tomorrow.

5/3/1: Squat 5RM

Hoist Composite Motion Leg Press: 225x5, 340x5, 450x3, 565x5, 600x5, 640x7 (Rep Out Set)

Arched Back GM: 50x5, 80x5, 105x3, 130x5, 140x5, 150x7 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x4

Assisted Pistols (Average Bands): 4 sets of 3.  For the past couple of months, I was doing speed work with a Safety Squat Bar and 80 pounds of chain, good for a 25-pound gain.  I just needed a little break from squatting, so today I started doing this.  But since Leg presses are better for my deadlifts than my squats, I am doing the assisted pistols on this day, and Bulgarian split squats on the deadlift day to improve my squat.

Hoist Roc-It Leg Curls:  Worked up to a 214 pound single.  Because of how the weights were graduated, it took me about 8 sets to get there.  Drag. 

Had a lot of grocery shopping to do, and I got a very late start, so no abs or walking.

5/3/1: Bench Press 5RM

Starting Bodyweight: 239 pounds.

LifeFitness Bicep Curl (Test)(11 LBS Initial Resistance): 11x5, 21x5, 31x5, 41x5, 51x5, 61x5, 71x5 (5RM - calculates to about 80 LBS 1RM)

LifeFitness ISO Row (Elbows IP): 45x5, 65x5, 90x3, 110x5, 117.5x5, 125x7 (Rep Out Set)

Hoist Pec Deck (Test): 40x5, 50x5, 60x5, 70x5, 80x5 

Incline Bench Press: 115x 10, 8, 7, 7 reps (5RM - calculates to about 90 LBS 1RM)

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 5, 5 reps

Core Engaged Dead Bug (5 sets of 3).  This year, I have spent more time than I ever have experimenting with ab movements than I ever have, because I still feel that my abs need to be strengthened up.  Getting into the initial position itself lead me to believe that where I was operated on may be a problem: my abs immediately engaged, but my right side burned.  As Mike Robertson said in the a recent t-Nation article about this movement, it's harder than it looks.

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 11

It's been a long time, but I won't backblog.  Explanation is coming.  Feels good to be back at it.

Play PRT Plus

My original plan was to do 10 rounds on Jacobs Ladder today, then 10 rounds of burpees/battle ropes tomorrow, then rest Saturday after PRT measurement and PRT Sunday.  But one of my co-workers invited me to her birthday party tomorrow after work, and my plans went up in smoke.  Almost.  I started out just wanting to do a light session plus the Jacobs Ladder for 8 rounds . . . . .

Superset:
Bulgarian Split Squats (Front Foot Elevated): 3 sets of 12 @ BWT
LifeFitness Seated Calf Raises: 3 sets of 12 @ 95 lbs

Assisted Pullups (Average Band): sets of 10, 8, 6 reps

Kettlebell Swings: 3 sets of 15 @ 20 lbs

LifeFitness ISO Shoulder Press: 3 sets of 13 @ 60 lbs

LifeFitness Bicep Curls: 3 sets of 15 @ 41 lbs

Decline Situps: sets of 15, 11, 8 reps

. . . . . since I wanted to do like the PRT and approach hard aerobics after being exhausted from the other movements.  So rather than do Jacobs Ladder, I ran to see how my run was doing.

LifeFitness Treadmill, Level 3 Hill:
5 minute warmup
8.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
4.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
2 minutes at 7.0 MPH
1 minute at 8.0 MPH
2 minutes at 2.0 MPH
45 seconds at 9.0 MPH
Cool down

What surprised me was how well this went, especially after the weights and considering that I barely run.  Yeah, I really need to dedicate myself more to running for more time.  But I'm glad I did the session.  I got to work up a really good sweat AND now I have no worries.

Last Weight Workout Before Navy PRT

Yesterday's workout was not organized in any particular way.  Most if it was just to guarantee that I did not lose any size up top on the back and neck since Navy measurement makes a big neck a must.  I would never make the required bodyweight of 192 pounds for my height (even after my surgery and a liquid diet, 201 pounds was as low as I got), so Navy BMR is always my saving grace.  I worked up to 160x2 for the Behind the Back Shrugs and 170x5 for the LifeFitness ISO Row with my elbows in, to that end.  I supersetted calf raises to failure with every set of shrugs.

With the squats, I just wanted to make sure I didn't slide backwards.  What I found out, instead, was that I needed to deload.  I was going to do 170 for 4 sets of 10 to start the whole workout but when I racked it, it felt heavy.  So after the calf raises and shrugs, I started squatting just using triples up to 255 pounds.  Then I barely got 285.  The I managed to get 315 pounds down but not up. 

Today I woke up at 235.5 pounds.  I went to the sauna this afternoon.  Next two days will just be easy aerobics.  After this weekend, I will do a deload week.

RE Upper Body

All Notation: Weight x Reps x Sets.  Morning Weight: 236 pounds (It's finally starting to inch downward again).

Incline Bench Press: 125x10x4

T-Bar Rows: 105x10x4

Assisted Wide Neutral Grip Chinup (Light Bands): sets of 6, 5, 5, 4 reps

Hoist Assisted Dip Machine (Weight is after assistance): 140x10x4

Reverse Curls: 40x10x4

Cable One Arm Shrug: 50x9x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

Deadlift 5RM

Saturday's Workout:

Conventional Deadlift: 155x5, 190x5, 225x5, 260x5, 295x5, 330x5.  Not bad: calculated out, this was about a 371-lbs max, 4 pounds off from my 375-lbs single.  Since PRT time is a week away, I figured I could keep my upper back and neck if I just continue to go heavy.

Hoist Roc-It Leg Curls: 133x12x6.

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Sunday: Spent some time in the sauna.  After two rounds and a cold shower in between, came out about 3 pounds lighter.  Yes, I know it's temporary.  I'm not doing this the day before measurement, better in advance.  Will repeat on Wednesday. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press:  35x5, 50x5, 70x3, 85x5, 90x5, 95x7 (Rep Out Set), 55x9 (Rep Out Set), 55x7 (Rep Out Set).

LifeFitness ISO Row (Elbows In): 105x12x4

Assisted Pullups (Light Bands):  sets of 5, 4, 4, 3 reps.

 

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.

 

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Leg Day

Hoist Compound Leg Press: 240x5, 340x5, 440x5, 540x5, 640x5, 740x1.  This wasn't very good, actually.  I had to report to the front desk that the machine kept sticking in spots. 

Hoist Roc-It Leg Curls: Worked up to a 230 pound 6RM

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

Bench Day

All Notation: Weight x Reps x Sets

Flat Bench Press: 120x12x4

Assisted Wide Neutral Grip Chinup (Light Band): sets of 6, 5, 4, 4 reps

T-Bar Rows: 90x12x4

Hoist Assisted Dips: 123x12x4

LifeFitness Bicep Curls: 42x12x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

5/3/1: Deadlift 1RM

Conventional Deadlift: 135x3, 175x3, 215x3, 255x3, 295x3, 335x3, 375x1 (1RM). Last time I pulled 375 was after testing squats, and that was just 4 singles.  This time, it was just deadlifts for triples, and I still got the 375.

Finisher:
Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 10 Rounds.

5/3/1: Shoulder Press 1RM

LifeFitness ISO Shoulder Press:  42.5x5, 55x5, 67.5x3, 80x2, 95x5, 105x3, 125x1 (1RM).  I was wiggling a bit and gritting my teeth to get the 125.  I should note that this week, because I have PRT this week and a 1-week school where about the only PT I will do is run, I maxed out this last week vice sticking to a rep max like the program calls for.

Assisted Pullups (Monster Mini Bands):  sets of 4, 4, 3, 3, 3 reps.

LifeFitness ISO Row (Elbows In): 75x20x3.  On the first set of twenty, I pull a muscle in my mid back.  Go figure.  AND I deadlift tomorrow.

Hoist Roc-It Shoulder Press: 55x20x3

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.  I walked to one end of

the gym holding it in my right hand, then back holding it in my left hand.

5/3/1: Squat 1RM

12" Box Squat: 95x5, 125x5, 155x3, 185x3, 215x5, 245x3, 275x1, 315x1, 275x1.  I wanted to feel 315 on my back again.  I have toyed with getting it back, trained towards it, trained around it, for a long time and felt like I needed to actually do it just to remove the doubt.  So I did nothing else but this.  It felt a bit heavy when I racked but my back stayed straight as I squatted it and even with a 2-second pause, it came up smooth.  Now, back to the regularly scheduled loads.

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets

Bench Press:  80x5, 100x5, 120x3, 140x2, 160x5, 180x3, 200x1, 220x1.  It has been a long time since I have done the bench press so I skipped the pushups and went for a max, instead.  I was happy:  it has been a long time since I benched 220 and it went up fast and clean.  So whatever I am doing is working.

Assisted Chinup (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

T-Bar Rows: 65x20x3.  Most I did in a shot was 16, then a few seconds breather to get the rest.  Least was the last set: 11 then 6 then 3.

Hoist Assisted Dip Machine (weight is with assistance): 92x20x3.  most reps in a shot was 20, least was 16.

Lying Leg Raises: 6 sets to failure

5/3/1: Deadlifts 3RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 238 . . . . . WTF!!!  My volume IS lower than less week, intensity is greater, weight is heavier.  Maybe, I need to eat a tad more.  Or go lower carb.  But these past few days were not going to be those days.  I'm pretty spent. 

Conventional Deadlift: 165x5, 220x3, 270x3, 285x3, 305x5 (Rep Out Set). 

Superset:
LifeFitness Seated Calf Raises: 145x6x5
Bulgarian Split Squats w/Front Feet Elevated: 20x6x5, each rep done with a 2-second pause at the bottom.

Hoist Roc-It Leg Curl (Test): 214x6x5

Physioball Jackknife: sets of 8, 7, 6, 5, 4, 3 reps, each rep done with a 2-second pause in the tucked position..

No aerobics, not much energy or motivation.  But that's OK, because the next few weeks the assistance work will be lighter at higher volume, and the aerobics will get harder and shorter to get the fat burning. 

5/3/1: Shoulder Press 3RM

All Notation: Weight x Reps x Sets
LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x5, 90x5, 95x5 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

LifeFitness ISO Row (Elbows In): 150x6x4

Hoist Roc-It Shoulder Press: 111x6x4

Lying Leg Raises: 5 sets to failure

Finisher:
LifeFitness Treadmill, Hill profile, 45 minutes at Level 12.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Superset:
Squats: 100x5, 140x5, 185x3, 225x3, 240x3, 255x5 (Rep Out Set)
Standing Calf Raises: 6 sets to failure

LifeFitness Kneeling Single Calf Raises: 40x6x5

Superset:
Crossover Lateral Step Ups: sets of 8, 7, 6, 5, 5 reps
Pallof Press Isometric Holds: 30 pounds for 5 holds each side

Finisher:
Jacobs Ladder for 8 rounds of 90 seconds on and 60 seconds off.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 5 reps. 

Assisted Chinups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps. 

T-Bar Rows: 135x5x4

Hoist Assisted Dip Machine (Weight is minus assistance): 192x6x4. 

Twisting Situps: 4 sets to failure

Finisher:
LifeFitness Treadmill, Around the World profile, 45 minutes at Level 14.

5/3/1: Deadlifts 5RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 236.9 (Woohoo, down from 240 the week before!).

T-Bar Rows (Test): 50x2, 67.5x2, 85x2, 102.5x2, 120x2, 135x2, 155x2, 170x1 (1RM)

Conventional Deadlift: 155x5, 205x5, 255x5, 270x5, 285x7.  My back felt stiff from the squat workout a few days before, and felt iffy when I pulled the 270 lbs reps probably because I was windmilling from using a staggered grip.  So I brought out the straps for the 285s and pulled double overhand, with no pain and the reps were better.  After that, I felt drained.

Superset:
LifeFitness Seated Calf Raises: 95x12x5
Bulgarian Split Squats w/Front Feet Elevated: BWTx9x5.  After this, I decided to do low intensity aerobics.  My legs were toast.

Hoist Roc-It Leg Curl (Test): worked up to a 246x3.

Physioball Jackknife: sets of 7, 7, 6, 5, 4 reps

I tried to walk on the treadmill, but I was spent. 

5/3/1: Shoulder Press

LifeFitness ISO Shoulder Press: 32.5x5, 47.5x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set), 55x10 (Rep Out Set), 55x8 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps

LifeFitness ISO Row (Elbows In): 105x12x4

Pallof Press Isometric Holds: 30 pounds with 4 holds each side.  Longest I could hang on was 15 seconds.  May start cycling lighter weights for longer holds.

Finisher:
Jacobs Ladder: 8 rounds of 75 seconds on and 60 seconds off.

On March 11, in preparation for Navy physical and to start getting lean, I decided to do a workout a day for 26 days. Today was Day 4.

5/3/1: Squats:

Notation: Weight X Reps X Sets
Morning Bodyweight: 238 pounds

Superset:
Squats: 85x5, 125x5, 170x3, 210x5, 225x5, 240x7 (Rep Out Set)
Calf Raises: BWT x Failure x 6

LifeFitness Kneeling Single Leg Curls: 35x8x3, 35x7x2

Superset:
Crossover Lateral Step Up: BWT x 8, 7, 6, 5, 4 reps
Lying Leg Raises w/2-second Pause: 5 sets of 9

Finisher:
Cybex Arc Trainer, Level 6 interval, 30 minutes:

5/3/1: Bench Day . . . . .

Sort of . . . . . . (Notation: Weight X Reps X Sets)(Morning Bodyweight: 239 pounds)

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 4 reps.  I wanted a real tough pushup that could also help my bench.  So I lifted my feet up on the Bosu Ball and used the Pushup Pro so that I could get better depth.  It felt like a more complete movement and was enough for me to drop planks as an ab movement since a pushup is a moving plank, and this more so.

Assisted Chinups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps.  These next few weeks will be done with a weaker band.  After this, then bodyweight only.  I know that I can do the bodyweight stuff with a little more effort, but I wanted to maintain more volume.

LifeFitness ISO Row (Elbows Up): 105x12x4

Hoist Assisted Dip Machine (Weight is minus assistance): 129x7x4.  I thought I would be able to do 4 sets of 12 at this weight but I just didn't have it in me.

KB Windmills: 5 sets of 5 with 30 pounds

Finisher:
Burpees: 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 8 sets to failure

Max Test: Squat and Deadlift

I wanted to get started on 5 weeks of conditioning and dropping a few pounds on Monday, so I spent last night figuring out how to max on the squat and DL on the same day.  The plan was to squat first but with sets no larger than 3 reps, then do singles for deadlift.  To say it worked out would be an understatement . . . . . . .

Squats: 105x3, 135x3, 165x3, 195x2, 225x1, 255x1, 285x1, 305x2 (2RM).  My plan was for a 305 single, but the first rep was so clean (even with a pause) that I went for a second rep and, with a little more effort, got it.

Deadlifts: 275x1, 310x1, 345x1, 375x1.  After the squats, the first three sets seemed almost easy.  The last set was tougher, the mid-point was what gave me the most trouble.  But no matter, I got it. 

I am almost at the same point that I was before my surgery, now I just have to exceed it.  Why didn't I start the maxing out stuff sooner?!?  For the next 5 weeks, I will be using a 5/3/1 scheme just so I could do more but when it's all done, it's back to the heavy stuff.

WSFSB III: Bench Press 1RM

Incline Bench Press: 60x5, 80x5, 100x3, 120x3, 140x2, 160x1, 180x1, 200x1, 205x1 (1RM)

LifeFitness ISO Row (Elbows Up): 55x5, 72.5x5, 90x3, 107.5x3, 125x2, 145x1, 162.5x1, 180x2 (2RM)

Assisted Chinup (Light Bands): sets of 5, 4, 4, 3, 3

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.

Cardio

Cybex Arc Trainer, Interval program, Level 5 for 30 minutes.

WSFSB III: Deadlift

Conventional Deadlift: 135x3, 170x3, 205x3, 240x3, 275x3 310x3, 345x3 (3RM).  The 345 triple felt leaden, which means I either was not fully recovered from Thursday's squat session or I'm almost tapped out.  My back right now is really sore, too.

Superset:
Bulgarian Split Squat (Front Foot Elevated): BWT for 5 sets of 8
LifeFitness Seated Calf Raises: 90 pounds for 5 sets of 6

Triset:
Kettlebell Swings: 30 pounds for 6 sets of 6
Bosu Ball Plaaks: 6 holds
Battle Ropes: 6 sets to failure.  This made for a strong finisher but it hurt my back a bit, too.

Hoist Roc-It Leg Curls: 152 pounds for 5 sets of 10.

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 42.5x3, 55x3, 65x3, 77.5x3, 90x3, 102.5x3, 115x2 (2RM), 6012, 60x10

Assisted Pullups (Light Bands): sets of 5, 4, 4, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 80x3, 105x3, 130x3, 140x3, 150x7 (Rep Out Set)

Bosu Ball Planks: 5 holds

Finisher (8 Rounds/1-minute rest between rounds)):
Jacobs Ladder: 75 seconds
KB Swings: 30 pounds to failure

WSFSB III: Squats - 3RM

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x3 (3RM).  On Feb 15, I doubled 285.  Two weeks later, I gained a rep and some speed.  285x3 computes to about 301 pounds for a max, so I will gun for a 305-pound max next week.

Superset:
LifeFitness Kneeling Single Leg Curls: 45x6, 6, 5, 5, 5, 4 reps
Calf Raises: 6 sets to failure

Crossover Lateral Step Up: sets of 7, 7, 6, 6, 5, 5 reps

Superset:
Battle Ropes: 6 sets to failure
KB Side Bends: 40x6x6

Cardio Plus

Core Work:
Pallof Press Isometric Holds: 30 pounds x 4 holds for time, each side
Physioball Jackknife: sets of 6, 6, 5, 5 reps
Lying Leg Raises: sets of 8, 8, 7, 7 reps

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.  I want to start preparing my run for the PRT, but I want to stick to the hard, short stuff.  I figured the usual stuff with Jacobs Ladder, Kettlebells, Ropes, and Burpees could take care of the low end, and I could run three days a week.  My original plan was to do the running for 6 intervals each session but I figured I would burn out fast this way while doing everything else.  So I decided to start with 3 intervals, and add 1 interval after every third session.

WSFSB III: Bench Press 3RM

Incline Bench Press: 70x3, 90x3, 110x3, 130x3, 150x3, 170x3, 190x3 (3RM), 100x12, 100x10.  The last rep with 190 was a long strain rep but I got it.  Using Brzycki's formula, that computes to about a 201-lbs max.  When I attempt a max single next week, I will go for a 205-pound max.

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 3 reps

T-Bar Rows:  Since the machine I have been using was taken, I switched to my good ol' standby, the Hoist T-Bar Row.  I decided to test on this machine.  55x3, 70x3, 85x3, 100x3, 115x3, 130x3, 145x3, 160x2 (2RM).  After this, I called it a night.

WSFSB III: Deadlift

Conventional Deadlift: After two weeks of maxing out (5 and 3RM), I did the 5/3/1 thing and computed numbers based off of 90% of a 365-lbs calculated max: 145x5, 195x5, 245x5, 260x5, 280x7 (Rep Out Set):

Pallof Press Isometric Holds: 30 pounds for 4 holds each side

Superset:
Bulgarian Split Squats (Front Foot Elevated): BWT x 7x4
LifeFitness Seated Calf Raises: 105x9x4

Decline Situps: sets of 12, 10, 8, 6 reps

Hoist Roc-It Leg Curls: started at 79x6 and worked up to 214x8 reps.

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 2 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 40x5, 52.5x5, 62.5x5, 75x5, 85x5, 97.5x5 (5RM), 55x10, 55x8

Assisted Pullups (Light Bands): sets of 4, 4, 3, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 105x5, 120x5, 130x5, 140x8 (Rep Out Set)

LifeFitness Bicep Curl: 51x9, 8, 7, 6, 5 reps (movement arm is 11 pounds initial resistance plus 40 pounds)

Bosu Ball Planks: 5 holds

LifeFitness Treadmill, Random Profile, Level 11, 45 minutes at 3.5 MPH

WSFSB III: Squat

Squats: 80x5, 120x5, 160x3, 200x5, 210x5, 225x7 (Rep Out Set):  Since I had tested to a target 3RM twice in a row, and this was a 5RM week, I did 90% of a 293-lbs 1RM (calculated from last week's 3RM) and calculated the numbers from that, 5/3/1 style.

Calf Raises: sets to rep failure, supersetted with my squat sets.

Crossover Lateral Step Ups: sets of, 7, 7, 6, 5, 4 reps

KB Side Raises: 40x8x5

LifeFitness Kneeling Single Leg Curls: 50x5x5 per leg

Leg Raises: 5 sets to failure

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)  

Assisted Chinups (Light Bands): Sets of 5, 4 4, 3, 3 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7 (Rep Out Set)

Reverse Curls: 40x9x4

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

3-Day Weekend

I want to enjoy this three day weekend, so aside from a few aerobic sessions this week I went gonzo today.  Will feel it for sure but it was totally worth it.  It was even better than the last session that was like this one.

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x2 (2RM)

LifeFitness ISO Rows (Elbows Out): 70x3, 90x3, 110x3, 130x3, 150x3, 170x3 (3RM)

Conventional Deadlift: 155x3, 190x3, 225x3, 260x3, 295x3, 330x4 (4RM)

Hoist Roc-It Shoulder Press:  49x3 and kept adding 13-14 pounds for each set of 3 until I hit 118x3

WSFSB III: Upper Body

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 95x11, 95x8

Assisted Pullups (Light Bands): Sets of 3, 3, 2, 2, 1 reps

LifeFitness ISO Rows (Elbows In): 95x5, 115x5, 125x5, 130x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

Finisher/Supersets:
Burpees: sets of 12, 11, 10, 9, 8, 7, 6, 5, 4, 3
Battle Ropes: 10 sets to failure

Some Workouts For The Week

This week was been spent CRAMMING for the Navy Chief Petty Officer's Exam, as a Personnel Specialist, which took place today.  As of February 5th, I just did aerobic sessions here and there and kept it short.  After not sleeping much the past couple of days, I felt really sleepy today so I kept today's session real short. 

Superset:
Conventional Deadlift: 205 pounds for sets of 10 until I could not hit 10 reps (at the 8th set, for 5 reps)
Log Lift: Added 20 pounds to the log, and did one set to failure for each deadlift set.

WSFSB III: ME Upper Body

2-Board Press: 85x5, 105x5, 125x5, 145x5, 165x5, 185x5.  I started the last 3 weeks based off of a 205 lbs bench, so I added 5 pounds for this cycle.  I could triple my bench on the two board so I calculated a 224 max for this movement but calculated based on a 220 lbs max to err on the low side.  I felt like I either had one more rep in me with the 185, or that I could have done 190x5.  No matter, next week I will err on the higher side and compute a 3RM attempt based off of a 225 max.  And see what happens.

Assisted Chinup (Light Bands): sets of 5, 4, 3, 3, 2 reps.  These next three weeks, I dropped the Monster Mini bands.  Next 3 weeks, it will be Monster Minis.  Then none. 

Hoist Pec Deck: 75x5x5. 

LifeFitness ISO Row (Elbows Up): 160x2, 150x4, 140x4, 130x4, 120x4.  felt like going to town today on this movement, so I skipped the bicep curls and did this heavy.   Skipped the ab work, too: am really sore all over from Saturday's workout.

Finisher: LifeFitness Treadmill, 1.5 incline, 7 intervals of 1-min running at 6.3 MPH and 2-min walking at 3.5 MPH.  Too sore for burpees and rope.  This was a good workout for me to start my running with.  I don't want to walk 3 days a week for 45 minutes: too boring and too catabolic.  On top of that, I need to clear the usual psychological hurdle I have every time I run for the military.   This workout made me sweat and breathe but didn't wipe me out, I actually felt GOOD afterwards.  Unlike the last time I started a running program, I did not use a targeted pace (ie. a pace I WANTED to run at): I used the last good pace I ran 1.5 miles for.  Using the pace calculator at scrunners.org, I figured 6.31 MPH since I ran 1.5 miles in 14.16 minutes, then rounded it downward to 6.3 MPH.  I figured the hard finishers on the other days plus weight loss should drop me into the low 13s. 

Playing Catch Up

Today is Super Bowl Sunday, which means that I did not want to do anything but watch the game, and commercials, eat.  And I needed to get back on schedule as far as my workout goes.  Yesterday was supposed to be a RE Upper Body day, and today an ME Lower Body day.  So yesterday, I did one workout to cover both, using the efficient pairs of Squat/Pullups and Deadlifts/Dips.  I used the percentages for Week 3 of 5/3/1 and whatever my last maxes were from a few weeks ago, but did not drop them  by 90%.  Do my percentages for each exercise, plus warmups, was 30% X 5 reps, 45% X 5 reps, 60% X 3 reps, 75% X 5 reps, 85% X 3 reps, and 95% to rep failure.

Squats to a 12" Box (Touch and Go): 85x5, 125x5, 170x3, 215x5, 245x3, 275x3 (Rep Out Set).  Calculated out using Brzycki's formula, that's about a 291 max, 6 pounds more than the 285 max I had a few weeks ago.  Bear in mind that I have not had a bar on my back and have not been deadlifting to get the improvement.  And my squat sets were much better than before: I had more pop out of the bottom, the weight felt lighter when I unracked it, my back was straighter, and I had a better finish.  I also squatted with no pad or Manta Ray, and yet the bar didn't hurt and it stayed put.  Whatever I'm doing is working, and I really think the kettlebell swings are proving their usefullness.  As is the ab work every session.

Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4, 3, 3 reps

Conventional Deadlifts: 145x5, 185x5, 225x3, 265x5, 295x3, 335x3 (Rep Out Set): Reps were good and solid, lockout was good, but it was obvious the squats affected it (less pop at the heavy end) and the pullups (at 335, my grip was almost gone).  Most reps were pulled double overhand except for 295 (last two reps were pulled staggered) and 335 (all reps pulled staggered).  I know I should do more grip work until I start deadlifting more, but abs are my priority right now,

Assisted Dips (Weight is after assist): 91x5, 101x5, 141x3, 171x5, 191x3, 211x3 (Rep Out Set)

Now I'm sore.  And I'm out. 

WSFSB III: DE Lower Body

Superset:
Bulgarian Split Squat (Front Foot Elevated): 6 sets of 6 with a 2-second pause in the stretch position.
LifeFitness Seated Calf Raises: 95x10x6

Hoist Roc-It Seated Leg Curls: 135x10x6

Triset:
Box Jumps: 6 sets of 3
Bosu Ball Planks: 6 holds
Kettlebell Swings: 30x10x6

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

Aerobics

LifeFitness Treadmill, Random Profile, Level 10, 45 minutes at 3.5 MPH

WSFSB III: ME Upper Body

LifeFitness ISO Shoulder Press: 35x5, 50x5, 70x3, 85x5, 100x3, 110x2 (2RM), 55x12, 55x9

Assisted Chinups (Light/monster Mini Bands): sets of 8, 7, 6, 5 reps

LifeFitness ISO Rows (Elbows Up): 105x5, 125x5, 135x5, 145x6 (Rep Out Set)

Superset:
KB Windmills: 30x6x5
Hammer Curls: 30x6x5

Finisher:
Burpees (Reverse Ladders): 11, 10, 9, 8, 7, 6, 5, 4, 3, 2
Battle Ropes: To exhaustion with each set of burpees.

WSFSB III: ME Lower Body

Superset:
Bulgarian Split Squat (Front Feet Elevated): 20x5, 30x5, 40x5, 50x5, 60x5 (5RM)
LifeFitness Seated Calf Raises: 115x8x5

LifeFitness Kneeling Single Leg Curl: 45x5x5

Physioball Jackknife: sets of 6, 5, 4, 3, 3, 3 reps

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 70 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: RE Upper Body

Hoist Pec Deck (Test): 35x3 and kept adding 10 pounds until I could barely hit 3 reps, at 95 pounds. 

Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps

LifeFitness ISO High Row: 80x8x4

Flat Bench Press: 115x12, 115x10, 115x8, 115x8

EZ Bar Curl: 70x7x4

Pallof Press Isometric Holds: 30x4 holds for time

Finisher:
Burpees (Reverse Ladders): 10,9,8,7,6,5,4,3,2,1,
Battle Ropes: To exhaustion with each set of burpees.

Aerobics

LifeFitness Treadmill, Hill Profile, Level 10, 45 minutes at 3.5 MPH

WSFSB III: DE Lower Body

Superset:
Bulgarian Split Squat (Front Foot Elevated): 6 sets of 6 with a 2-second pause in the stretch position.
LifeFitness Seated Calf Raises: 95x10x6

Hoist Roc-It Seated Leg Curls: 97x6 and kept adding 25 pounds until I could no longer 6 reps, at 230x5.

Triset:
Box Jumps: 6 sets of 3
Bosu Ball Planks: 6 holds
Battle Ropes: 6 sets to failure

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: ME Upper Body

LifeFitness ISO Shoulder Press: 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x3 (3RM)

Assisted Chinups (Light/monster Mini Bands): sets of 8, 7, 6, 5, 4 reps

LifeFitness ISO Rows (Elbows Up): 95x12x5

Superset:
KB Windmills: 30x6x5
Hammer Curls: 25x9x5

Finisher:
Burpees (Reverse Ladders): 10,9,8,7,6,5,4,3,2,1,
Battle Ropes: To exhaustion with each set of burpees.

Just Messing Around

Deadlifts: started at 145x3, 180x3, 215x3, 250x3, 285x3, 320x3, 355x2 (2RM).  Not bad, no improvement in 1RM, but the quality was better.  In particular, the bar left the floor faster and the lock out was stronger.  I also didn't tire out as quick, and the reps were smoother.  Whatever I'm doing seems to be having a benefit besides the 2 pounds of weight loss.

Assisted Dip Machine (Weight is after assistance): 158x8x7

Finisher:
Burpees (Reverse Ladders): 11, 10, 9, 8, 7, 6, 5, 4, 3, 2
Battle Ropes: To exhaustion with each set of burpees.

Yeah, I think I will avoid the gym tomorrow...........

WSFSB III: ME Lower Body

Superset:
Bulgarian Split Squat (Front Feet Elevated): 20x3, 30x3, 40x3, 50x3, 60x3, 70x2 (2RM)
LifeFitness Seated Calf Raises: 95x10x6

LifeFitness Kneeling Single Leg Curl: started with no weight and worked up to a 65-lbs single

Kettelebell Swings: 40x6x6

Physioball Jackknife: sets of 6, 5, 4, 3, 3, 2 reps

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: RE Upper Body

Flat Bench Press: 125x10, 8, 7, 7 reps

Hoist Pec Deck: 55x8x4

LifeFitness ISO Row (Elbows In): 125x9, 8x 7, 6 reps

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

Superset:
Straight Bar Curls: 60x8x4
Pallof Press Isometric Holds: 4 holds for time with 30 pounds

Finisher:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: To exhaustion with each set of burpees.

WSFSB III: DE Lower Body

Triset:
Box Jumps: 6 sets of 3
Battle Ropes: 6 sets to failure
Bosu Ball Planks: 6 holds

Superset:
LifeFitness Seated Calf Raises: 95x10x4
Bulgarian Split Squats w/Front Foot Elevated: 5 sets of 6 with pause at the bottom, not to failure

Hoist Roc-It Leg Curls: worked up from 97x3 to 246x1.

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
20-lbs Kettlebell Swings to failure

WSFSB III: ME Upper Body

Hoist Roc-It Pec Deck: Worked up to a 60-lbs 4RM.  Since I tested a movement, I would pass on the rep-out movement that normally comes second.

LifeFitness ISO Shoulder Press: started at 35x5 and kept adding 10 pounds until I could barely hit the 5RM, at 95 lbs.  Using Brzycki's formula, that's a 106-lbs 1RM.  So next week, I will round up to 110 lbs and use that to work up to a 3RM at 95% of that (about 105 pounds).  My record with this movement, at this weight, was 2 reps.

Assisted Chinups (Light/monster Mini Bands): sets of 7, 6, 5, 4, 3 reps

LifeFitness ISO Rows (Elbows Up): 125x8, 7, 6, 5, 4 reps

Superset:
KB Windmills: 30x5x5
Hammer Curls: 25x9, 8, 7, 6, 5 reps

Finisher:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: To exhaustion with each set of burpees.

Decided to go with WSFSB III.  Rather than train around maxes, I can test them out each week.

This was my workout on Saturday morning.  Today, my abs were really spent, but my legs are really sore in the back.  I was also really tired.  I guess this was what I was aiming for.  For this week, I'm just going to do the weight days every other day.  On week 2, I will add 45-minute walks on the off days and do 2 days on/ 1 day off followed by 2 days on/2 days off. On week 3, is where I will start building up my run on the off days.

Drill Weekend PT

First Circuit:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swings: 40x9, 8, 7, 6, 5, 4, 3, 2, 1

Second Circuit:
28" Box Jumps: sets of 7, 6, 5, 4, 3, 2, 1
Battle Ropes: 7 sets to exhaustion
Log Overhead Press: 7 sets to exhaustion with no additional weight

5/3/1: Deadlift 5RM

Conventional Deadlift: 145x5, 185x5, 225x5, 245x5, 265x8 (Rep Out Set)(managed 4 reps with a double overhand grip, then did the other 4 staggered)

Bulgarian Split Squat w/Front Foot Elevated: 55x5x5


LifeFitness Kneeling Single Leg Curl: 45x5x5 each leg

Seated Calf  Raises: 145x6x5.  According to the machinee, starting weight is 95 pounds and I just added another 50.

Physioball Jackknife: Sets of 5, 4, 4, 3, 3 reps

Finisher:
Superset For 6 rounds/1-min rest in between:
Jacobs Ladder for 1 min
Kettlebell Swings for 8 reps with 30 pounds.

5/3/1: Shoulder Press 5RM

LifeFitness Iso Shoulder Press: 27.5x5, 42.5x5, 55x3, 70x5, 75x5, 80x8 (Rep Out Set)

Hoist Pec Deck: started at 20x6 and kept adding 10 pounds until I could not hit 6 reps, at 80x5.  Always wanted to focus on chest but without benches, so I'm gonna give this a try.

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

LifeFitness ISO Row (Elbows Up): 115x8, 7, 6, 6 reps

Straight Bar Curls: 60x8, 7, 6, 6 reps

Pallof Press Isometric Holds: 4 holds each side with 30 pounds.  I couldn't go past 15 seconds on any of them, and barely scratched 10 on the last one.

Did no finisher.  Gym was on holidaqy hours so with a 5PM closing, I jetted through this in an hour's time.