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.