Monday, October 28, 2013

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. 

Saturday, October 26, 2013

5/3/1: Deadlift 5RM

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

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.

Wednesday, October 23, 2013

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.

Sunday, October 20, 2013

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.

Saturday, October 19, 2013

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.

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.