I arrived in Kuwait today at 2300/08FEB29 (their time), and will soon find myself in Djibouti. My training was done on the 27th. Since I haven't posted in a while, a little catch up this will be.
On January 25, I weighed in for the PRT at 228 in the morning, no clothes and nothing extraordinary done other than not to eat the day before - - - good for a temporary 5 lbs loss. My bodyfat finally dipped below 20% for the first time in almost a decade. Of course, I'll credit the workout: it paid off for me to do more repetition work than speed work, and have the other day be a heavy day. But not having to go in the sauna or overdo the aerobics was the trick for me. And on the 29th, I passed the actual PRT with a good medium and reenlisted the next day.
On February 9th, I sadly kissed my family "good-bye" (I always tell my wife it's really a "see ya later") and headed off to Fort Jackson in South Carolina to begin training for my deployment to Djibouti. My days were so busy and spoken for that I did not touch a weight the entire 3 weeks I was there. Actually, that's not really true: with full body armor, M16, Kevlar helmet, and Camelback I was probably walking around with 60-70 extra lbs most of the week which wears on you in a whole different way (Good thing I was not big enough for the extra large body armor!!!). We did PT 3 days a week sans gear, too, shot around a lot (I qualified Sharpshooter), and learned urban warfare, IED detection, and other things. Then we ran a convoy scenario complete with ambushes along the way and fighting our way through a city house to house, on our last day.
As soon as I get to Djibouti, I'll start to train again. That's all for now.
Friday, February 29, 2008
Monday, January 21, 2008
ME Upper Body
Woke up this morning with a bad cough, which is what I get for dragging a sled in the cold without a coat. Didn't have to work today because of Martin Luther King Day and my son wanted to go practice basketball with his friend, so off I went at 11: 45 - - - no rush.
Flat Bench Press w/One Pair of Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x1. The 175 triple was smooth and the 195 was, too. Just not fast enough to go for a 195 double.
Close Grip Bench Press w/One Pair of Chains: 125x10, 125x9
Superset:
T-Bar Row: 80x3, 95x3, 115x3, 135x3, 160x1 (1RM), 95x12x4.
DB Lateral Raises: 9 sets repped out with 6 lbs. Top set was 16 reps and low set was 9 reps.
Nautilus Nitro Front Pulldown: 105x12x4.
EZ Bar Curls: 80x6x5.
I was gonna do snatch grip deadlifts, 270x6x5, but after yesterday I just didn't feel it in me. So for 30 minutes I just played Around the World. My shot has become really effortless, so much so that I have to adjust it or I'll overshoot it. In the back of my mind, I kept thinking of the deadlifts and measurement on Friday and whether I should bag it or not. I decided to go for it but only up to a 3rm, and just take my time to get there. I felt as if the previous plan might be too much.
Snatch Grip Deadlift: 165x3, 195x3, 225x3, 255x3, 295x3, 325x4. That last set had me stoked: I hit a 4RM with 275 on December 20th, so this was big for me. And my grip was like glue. My wheels are turning and I'm very seriously thinking of gunning for a 400 lbs snatch grip DL before I leave for Djibouti. That's 5 weeks, if my body lets me.
Flat Bench Press w/One Pair of Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x1. The 175 triple was smooth and the 195 was, too. Just not fast enough to go for a 195 double.
Close Grip Bench Press w/One Pair of Chains: 125x10, 125x9
Superset:
T-Bar Row: 80x3, 95x3, 115x3, 135x3, 160x1 (1RM), 95x12x4.
DB Lateral Raises: 9 sets repped out with 6 lbs. Top set was 16 reps and low set was 9 reps.
Nautilus Nitro Front Pulldown: 105x12x4.
EZ Bar Curls: 80x6x5.
I was gonna do snatch grip deadlifts, 270x6x5, but after yesterday I just didn't feel it in me. So for 30 minutes I just played Around the World. My shot has become really effortless, so much so that I have to adjust it or I'll overshoot it. In the back of my mind, I kept thinking of the deadlifts and measurement on Friday and whether I should bag it or not. I decided to go for it but only up to a 3rm, and just take my time to get there. I felt as if the previous plan might be too much.
Snatch Grip Deadlift: 165x3, 195x3, 225x3, 255x3, 295x3, 325x4. That last set had me stoked: I hit a 4RM with 275 on December 20th, so this was big for me. And my grip was like glue. My wheels are turning and I'm very seriously thinking of gunning for a 400 lbs snatch grip DL before I leave for Djibouti. That's 5 weeks, if my body lets me.
Sunday, January 20, 2008
ME Lower Body
Since there were things I did not do last leg workout, I made up for it today.
14" SSB Box Squat:
Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 5 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 5 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 5 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 5 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 5 reps
Set 6: 205 lbs (305 at the top, 265 at the bottom) for 0 reps. I just didn't have anything left to lift it.
Triset:
Trap Bar Shrug: Barx5, 74x5, 94x5, 114x5, 144x5, 164x5, 184x4 (Calculated a max of 204 using Brzycki's formula to compute a 204 max, then multiplied it by .6 for the next 4 sets), 124x10x4
Calf Raises: 11 sets for a rep max
GHR: 11 sets of 10 first with no bands assistance, then purple bands for assistance, then purple plus monster mini, then average (green) band for assistance.
Forward Sled Drags: 65 lbs for 6 trips
Backward Sled Drags: 65 lbs for 6 trips
14" SSB Box Squat:
Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 5 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 5 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 5 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 5 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 5 reps
Set 6: 205 lbs (305 at the top, 265 at the bottom) for 0 reps. I just didn't have anything left to lift it.
Triset:
Trap Bar Shrug: Barx5, 74x5, 94x5, 114x5, 144x5, 164x5, 184x4 (Calculated a max of 204 using Brzycki's formula to compute a 204 max, then multiplied it by .6 for the next 4 sets), 124x10x4
Calf Raises: 11 sets for a rep max
GHR: 11 sets of 10 first with no bands assistance, then purple bands for assistance, then purple plus monster mini, then average (green) band for assistance.
Forward Sled Drags: 65 lbs for 6 trips
Backward Sled Drags: 65 lbs for 6 trips
RE Upper Body
I weighed myself yesterday morning at 234 lbs. When you consider that the Navy allows a maximum weight of about 192-196 lbs for someone my height, you wonder why I even bother to measure it.
Last time, I tried to drop 10 lbs in 24 hours to get down to the 229 where I easily make measurement and gave up too much for the effort and barely made measurement. So my goal was a much easier 5 lbs drop. Even with all the deadlifting and squatting and repetition work that I have been doing plus the elliptical, my weight is dropping gradually but I am starting to lean out and get thicker. I'm hoping that on Friday, the day I measure, I can come in at 233 before I drop anything.
My last week and I'm pouring it on, then I'll take it easy for three days before the PRT on the 29th.
Friday: Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio, 30 minutes. Next week, it will be Level 7.
Evening (All notation: weight x reps x sets):
Incline Bench Press: 125x12, 11, 10, 9 reps
Nautilus Front Pulldown: 155x3, 165x3, 175x3, 155x3x3.
T-Bar Row: 145x3, 150x3, 145x3x4. I'm improving slower on this lift than the pulldowns, so next time this will be first then the pulldowns second.
DB Lateral Raises: 5xrepoutx6. Top set was 18 reps with a 12 rep low.
Incline Situps: 6 sets repped out. Top set was 20 reps with a 14 rep low. I think all the snatch grip deads have helped this, oddly enough. Did these while waiting for the deadlift platform.
Snatch Grips Deadlift: 185x10x2, 185x12, 185x11, 185x8. Could not find 2.5 lbs plates, so I lifted 185 instead. First two sets should have been 12 reps but I thought it was 10 reps, and I tried to make it up somewhat. My forearms were gone on the last set.
EZ Bar Curls: 60x12x3
Last time, I tried to drop 10 lbs in 24 hours to get down to the 229 where I easily make measurement and gave up too much for the effort and barely made measurement. So my goal was a much easier 5 lbs drop. Even with all the deadlifting and squatting and repetition work that I have been doing plus the elliptical, my weight is dropping gradually but I am starting to lean out and get thicker. I'm hoping that on Friday, the day I measure, I can come in at 233 before I drop anything.
My last week and I'm pouring it on, then I'll take it easy for three days before the PRT on the 29th.
Friday: Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio, 30 minutes. Next week, it will be Level 7.
Evening (All notation: weight x reps x sets):
Incline Bench Press: 125x12, 11, 10, 9 reps
Nautilus Front Pulldown: 155x3, 165x3, 175x3, 155x3x3.
T-Bar Row: 145x3, 150x3, 145x3x4. I'm improving slower on this lift than the pulldowns, so next time this will be first then the pulldowns second.
DB Lateral Raises: 5xrepoutx6. Top set was 18 reps with a 12 rep low.
Incline Situps: 6 sets repped out. Top set was 20 reps with a 14 rep low. I think all the snatch grip deads have helped this, oddly enough. Did these while waiting for the deadlift platform.
Snatch Grips Deadlift: 185x10x2, 185x12, 185x11, 185x8. Could not find 2.5 lbs plates, so I lifted 185 instead. First two sets should have been 12 reps but I thought it was 10 reps, and I tried to make it up somewhat. My forearms were gone on the last set.
EZ Bar Curls: 60x12x3
Thursday, January 17, 2008
Test: 14" SSB Box Squat w/80 lbs of Chain (ME/RE Setup)
Lunchtime:
Cybex ArcTrainer Elliptical: Level 6 Cardio for 30 minutes
Evening:
Since I am training for muscle and strength, not for speed, I will differentiate the setups. In a speed setup, I set the chain so that all of it is on the floor at the bottom position of the squat. In a setup for strength or Repetition, half of it is still on the bar at the bottom. This of course means I have to squat with more control since it is completely off the floor at the top and I don't want it to swing. It also means that the negative is taking something out of you towards the bottom and the change as you rise is tougher. Thus, you will see a notation for the bar weight, top weight, and bottom weight. The effect is very noticeable:
Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 3 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 3 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 3 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 3 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 3 reps
Set 6: 225 lbs (305 at the top, 265 at the bottom) for 3 reps
Set 7: 255 lbs (335 at the top, 295 at the bottom) for 0 reps (Couldn't rise with it, spent)
Set 8: 255 lbs (No chain) for 1 rep: felt super light (Probably since more muscle was still firing just to stabilize everything as if the chain was still connected), almost like half of what was on the bar.
Set 9: 285 lbs (No Chain) for 1 rep: Felt good but I was spent, and that's where I stopped.
Using Brzycki's formula for the 6th set (265 from the bottom) gives me a 280 max. About 5 lbs off from actual with no chain, even with 4 attempts above 94%.
Cybex ArcTrainer Elliptical: Level 6 Cardio for 30 minutes
Evening:
Since I am training for muscle and strength, not for speed, I will differentiate the setups. In a speed setup, I set the chain so that all of it is on the floor at the bottom position of the squat. In a setup for strength or Repetition, half of it is still on the bar at the bottom. This of course means I have to squat with more control since it is completely off the floor at the top and I don't want it to swing. It also means that the negative is taking something out of you towards the bottom and the change as you rise is tougher. Thus, you will see a notation for the bar weight, top weight, and bottom weight. The effect is very noticeable:
Set 1: Bar only (75 lbs, 155 at the top, about 115 at the bottom) for 3 reps
Set 2: 105 lbs (185 at the top, 145 at the bottom) for 3 reps
Set 3: 135 lbs (215 at the top, 175 at the bottom) for 3 reps
Set 4: 165 lbs (245 at the top, 205 at the bottom) for 3 reps
Set 5: 195 lbs (275 at the top, 235 at the bottom) for 3 reps
Set 6: 225 lbs (305 at the top, 265 at the bottom) for 3 reps
Set 7: 255 lbs (335 at the top, 295 at the bottom) for 0 reps (Couldn't rise with it, spent)
Set 8: 255 lbs (No chain) for 1 rep: felt super light (Probably since more muscle was still firing just to stabilize everything as if the chain was still connected), almost like half of what was on the bar.
Set 9: 285 lbs (No Chain) for 1 rep: Felt good but I was spent, and that's where I stopped.
Using Brzycki's formula for the 6th set (265 from the bottom) gives me a 280 max. About 5 lbs off from actual with no chain, even with 4 attempts above 94%.
Monday, January 14, 2008
ME Upper Body
Flat Bench Press: 95x5, 115x5, 140x5, 165x5, 185x4. Bitchin'!!! Two more reps than last week.
CG Bench Press: 125x10x2.
Nautilus Front Pulldown: 105x10x4
T-Bar Row: 100x10x4
Snatch Grip Deadlift: 165x15x3.
Barbell Curls: 40x18, 40x15x2
CG Bench Press: 125x10x2.
Nautilus Front Pulldown: 105x10x4
T-Bar Row: 100x10x4
Snatch Grip Deadlift: 165x15x3.
Barbell Curls: 40x18, 40x15x2
Thursday, January 10, 2008
RE Upper Body
Lunchtime:
Free Squats: 115x15, 125x15, 135x15, 145x15, 155x14
Evening:
Incline Bench Press w/One Pair of Chains: 95x3, 115x3, 135x3, 155x3, 175x3, 185x1 (Test)
Incline Bench (No chains):185x2, 115x15, 115x10x2
T-Bar Row: 85x15x3
Nautilus Nitro Front Pulldown: 90x15x3
DB Lateral Raises: 12x7, 12x6x2, 12x5.
My back was a bit sore, so I'm saving the deads for another day.
Free Squats: 115x15, 125x15, 135x15, 145x15, 155x14
Evening:
Incline Bench Press w/One Pair of Chains: 95x3, 115x3, 135x3, 155x3, 175x3, 185x1 (Test)
Incline Bench (No chains):185x2, 115x15, 115x10x2
T-Bar Row: 85x15x3
Nautilus Nitro Front Pulldown: 90x15x3
DB Lateral Raises: 12x7, 12x6x2, 12x5.
My back was a bit sore, so I'm saving the deads for another day.
Wednesday, January 09, 2008
Squat Test Gone Bad
I've been tossing around the idea of a just doing rep work with regular squats with no box so instead of my normal lunchtime aerobic workout like I've been doing, I just tested on raw squats.
Free Squats: 95x3 (I had a belt I borrowed from the gym and it blew out!!! Old, cause I didn't get that big over the holidays.), 125x5, 155x5, 185x3, 215x3, 245x1, 275x1, 305x1, 325x0 (Got to the bottom and the weights started sliding off the right side, I'm trying to keep from killing my back and letting the bar whip out and hurt someone. A closer inspection of the mess reveals that the slide on collars WERE on, but were defective and slid off.), 325x0 (My load was blown).
Barbell Curls: 70x8x3.
I walked to the front counter and handed the lady the collars and told her what happened. She looked shocked and apologized, and said that she thought that the equipment was inspected that morning. When I got home, I inspected my collars and showed my wife and kid how to do the same. Now I know.
Free Squats: 95x3 (I had a belt I borrowed from the gym and it blew out!!! Old, cause I didn't get that big over the holidays.), 125x5, 155x5, 185x3, 215x3, 245x1, 275x1, 305x1, 325x0 (Got to the bottom and the weights started sliding off the right side, I'm trying to keep from killing my back and letting the bar whip out and hurt someone. A closer inspection of the mess reveals that the slide on collars WERE on, but were defective and slid off.), 325x0 (My load was blown).
Barbell Curls: 70x8x3.
I walked to the front counter and handed the lady the collars and told her what happened. She looked shocked and apologized, and said that she thought that the equipment was inspected that morning. When I got home, I inspected my collars and showed my wife and kid how to do the same. Now I know.
Monday, January 07, 2008
ME Upper Body
Lunchtime:
Cybex ArcTrainer Elliptical: 30 minutes, Cardio setting, Level 5
Evening:
Flat Bench Press w/One pair Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 185x2. Will alternate doing these for threes and a week of doing these for fives with no chains.
CG Bench Press w/One pair Chains: 115x10, 8, 6 reps. These were all rep maxes.
Nautilus Nitro Front Pulldown: 120x8x5
T-Bar Row: 115x8x5
Snatch Grip Deadlift: 165x5, 195x5, 225x5, 255x5, 285x5. After all the back work, I had to really work hard for these. On the set of 255, I was lifting with gloves on and the bar started slipping out of my right hand, I lost my concentration for a moment and windmilled slightly causing a right side mid-back pull. On the 285, I used my bare hands and chalk and that went better. I just stopped there: I could have given 295x5 a shot but played it safe.
EZ Bar Curl: 70x8x5
Cybex ArcTrainer Elliptical: 30 minutes, Cardio setting, Level 5
Evening:
Flat Bench Press w/One pair Chains: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 185x2. Will alternate doing these for threes and a week of doing these for fives with no chains.
CG Bench Press w/One pair Chains: 115x10, 8, 6 reps. These were all rep maxes.
Nautilus Nitro Front Pulldown: 120x8x5
T-Bar Row: 115x8x5
Snatch Grip Deadlift: 165x5, 195x5, 225x5, 255x5, 285x5. After all the back work, I had to really work hard for these. On the set of 255, I was lifting with gloves on and the bar started slipping out of my right hand, I lost my concentration for a moment and windmilled slightly causing a right side mid-back pull. On the 285, I used my bare hands and chalk and that went better. I just stopped there: I could have given 295x5 a shot but played it safe.
EZ Bar Curl: 70x8x5
Saturday, January 05, 2008
ME Lower Body (Short Version)
Why do 4 workouts in 4 days? I have 5 weeks until I leave for South Carolina to train. 4 weeks until PRT. I might be able to do the Virtual Meet from Djibouti, but we'll see. I don't want to waste any time, I want to stay on track. Even today, when my legs were really sore from not having squatted in a while, when my son and his friend wanted to go to the basketball court I took that as a hint. I just abbreviated it a bit.
Hoist Compound Motion Leg Press: No weight for 20 reps, 50x15, 100x12, 150x10, 200x8, 250x6, 300x5, 350x5, 445x5, 490x5, 535x4
Cybex Leg Curl: worked up to 130x4.
Thank God, tomorrow is a lazy day!!!
Hoist Compound Motion Leg Press: No weight for 20 reps, 50x15, 100x12, 150x10, 200x8, 250x6, 300x5, 350x5, 445x5, 490x5, 535x4
Cybex Leg Curl: worked up to 130x4.
Thank God, tomorrow is a lazy day!!!
Friday, January 04, 2008
RE Upper Body
Incline Bench Press: 75x10, 95x10, 115x10x3
T-Bar Row: 95x10x4
Nautilus Nitro Front Pulldown: 100x10x4
DB Lateral Raises: 12x7, 12x6x2, 12x5.
Snatch Grip Deadlift: 175x10x4.
Biceps Death: 3 sets, descending from 90 lbs to 20 lbs in 10 lbs increments.
The bench and lateral raises were done as rep maxes, everything else was 4 sets of 10. My rep days are done with different rep schemes for most of the main movements. The snatch grip deadlifts went pretty good despite really sore legs from not having squatted in a while. Don't know how tomorrows leg workout is going to happen but I'll think of something.
T-Bar Row: 95x10x4
Nautilus Nitro Front Pulldown: 100x10x4
DB Lateral Raises: 12x7, 12x6x2, 12x5.
Snatch Grip Deadlift: 175x10x4.
Biceps Death: 3 sets, descending from 90 lbs to 20 lbs in 10 lbs increments.
The bench and lateral raises were done as rep maxes, everything else was 4 sets of 10. My rep days are done with different rep schemes for most of the main movements. The snatch grip deadlifts went pretty good despite really sore legs from not having squatted in a while. Don't know how tomorrows leg workout is going to happen but I'll think of something.
Thursday, January 03, 2008
RE Lower Body
14" SSB Box Squat: Barx10, 100x10, 125x10, 150x10, 175x8. I came so close to 10 on that last one and it just about blew my head off.
Calf Lifts: Failure at 15, 12, 12, 10, 10 reps.
Lateral Step Ups: 15x10x3
DB Side Laterals: 35x15x4
GHR: 40 reps (Sets of 10, 8, 6, 6, 5, 5 reps)
Calf Lifts: Failure at 15, 12, 12, 10, 10 reps.
Lateral Step Ups: 15x10x3
DB Side Laterals: 35x15x4
GHR: 40 reps (Sets of 10, 8, 6, 6, 5, 5 reps)
Wednesday, January 02, 2008
ME Upper Body
Snatch Grip Deadlift: 155x5, 185x5, 225x5, 255x5, 285x5, 315x2 (2RM). The first two sets were done with a double overhand grip, the others with a staggered grip, the last with straps and a double overhand grip.
Flat Bench Press: 55x10, 75x8, 95x5, 115x5, 135x5, 155x5, 175x4, 165x5x2.
CG Triceps Death: 2 sets with 115 lbs to failure with no boards, 2, 3, 4, and 5 boards (no rest between board changes)
Nautilus Nitro Front Pulldown: Worked up to a 160 lbs single, 135x5x2.
T-Bar Row: Worked up to a 155 lbs single, 130x5x2
Reverse Curl: 50x7x4
Flat Bench Press: 55x10, 75x8, 95x5, 115x5, 135x5, 155x5, 175x4, 165x5x2.
CG Triceps Death: 2 sets with 115 lbs to failure with no boards, 2, 3, 4, and 5 boards (no rest between board changes)
Nautilus Nitro Front Pulldown: Worked up to a 160 lbs single, 135x5x2.
T-Bar Row: Worked up to a 155 lbs single, 130x5x2
Reverse Curl: 50x7x4
Friday, December 21, 2007
RE Lower Body
Lunchtime:
Cybex ArcTrainer Elliptical: 30 minutes at Level 4
Evening:
Hoist Composite Motion Leg Press: 335x10x4
Arched Back Good Morning: 145x10x4
Cybex Leg Curl: 80x10x4
22" Step Ups: BWTx10x4
Hanging Leg Raises: 4 sets of 5
Incline Twisting Situps: 4 sets of 10
Cybex ArcTrainer Elliptical: 30 minutes at Level 4
Evening:
Hoist Composite Motion Leg Press: 335x10x4
Arched Back Good Morning: 145x10x4
Cybex Leg Curl: 80x10x4
22" Step Ups: BWTx10x4
Hanging Leg Raises: 4 sets of 5
Incline Twisting Situps: 4 sets of 10
Thursday, December 20, 2007
The Best Laid Plans II
The why's would be a little much to get into here, but my orders have changed. Instead of Bahrain, I am now headed to Djibouti in the Horn of Africa. Also, instead of leaving in May, it's now the first week of February. Instead of extending in the Reserves like I've been doing for PRT purposes, they are letting me reenlist if I could pass my third PRT in a row - - - On January 29th. Good thing a message came out allowing me to automatically be on the Chief's board without taking an exam, a one-time perk if one is in, leaving, or going to Iraq, Afghanistan, or the Horn of Africa - - - I have a lot to do in even less time than before. All while also taking my son to basketball practices and working on his game, since his season has begun.
That busy-ness is why I haven't blogged much but I'm trying. I've basically been experimenting with different weightlifting approaches, even the lactic acid stuff. I am using the Cybex ArcTrainer elliptical on my off days, since it's more challenging. And I've been playing a lot of basketball scrimmage games. My weight is down to 232 lbs (Morning Weight), and my conditioning is coming along. I've decided to just stay with the heavy stuff, and twice (each) squatting and deadlifting since that has always worked best in a pinch - - - last time I lost too much mass for so little gain that I don't want to go through that again.
This was today's workout.
Lunchtime:
LifeFitness Treadmill: 4 rounds of 1 minute running at 8.0 MPH and 2 minutes walking at 3.8 MPH, using a 1.5 degree incline. When I started Afterburn (modified), running at 7.7 MPH had me at a heart rate of 170. I had to up the speed to 8.0 to get close to the same effect.
Evening (ME Upper):
Close Grip Triceps Death (No Board, 2 thru 5 boards, no rest) 3 sets to failure. 2 minutes rest between sets.
Snatch Grip Deadlift: Worked up to a 275 4RM.
T-Bar Row: 115x5x5
Hoist Assisted Neutral Grip Chinup (BWT 237): 117x5x5
Biceps Death: 3 sets to failure. Essentially, 1 rep with 90 lbs then failure with 80, 70, 60, 50, 40, 30, 20 lbs. Rest two minutes each set.
That busy-ness is why I haven't blogged much but I'm trying. I've basically been experimenting with different weightlifting approaches, even the lactic acid stuff. I am using the Cybex ArcTrainer elliptical on my off days, since it's more challenging. And I've been playing a lot of basketball scrimmage games. My weight is down to 232 lbs (Morning Weight), and my conditioning is coming along. I've decided to just stay with the heavy stuff, and twice (each) squatting and deadlifting since that has always worked best in a pinch - - - last time I lost too much mass for so little gain that I don't want to go through that again.
This was today's workout.
Lunchtime:
LifeFitness Treadmill: 4 rounds of 1 minute running at 8.0 MPH and 2 minutes walking at 3.8 MPH, using a 1.5 degree incline. When I started Afterburn (modified), running at 7.7 MPH had me at a heart rate of 170. I had to up the speed to 8.0 to get close to the same effect.
Evening (ME Upper):
Close Grip Triceps Death (No Board, 2 thru 5 boards, no rest) 3 sets to failure. 2 minutes rest between sets.
Snatch Grip Deadlift: Worked up to a 275 4RM.
T-Bar Row: 115x5x5
Hoist Assisted Neutral Grip Chinup (BWT 237): 117x5x5
Biceps Death: 3 sets to failure. Essentially, 1 rep with 90 lbs then failure with 80, 70, 60, 50, 40, 30, 20 lbs. Rest two minutes each set.
Grace's Big Squat Day
Two days ago, my wife Grace asked what was on the menu for Leg Day. I told her to "get Gung Ho" because we were going to test her on the free squat. I also told her that it would be filmed for training purposes. She also asked me to post it on my blog, since she does not want to post it on her Myspace page. Feel free to comment.
A few notes. I tried to dial in her depth, even going so far as to do the second rep touch and go from a 14" box. She hated it, because it tempted her to relax upon touching it. Her descent is pretty fast, and I didn't teach her that. Her speed is noteworthy, probably from those huge hams she inherited from her dad. Will have to do some work on depth and her lower back but I think before I leave, she may be ready for 225.
And I'm still trying to persuade her to do a Virtual Meet, Kris:)
A few notes. I tried to dial in her depth, even going so far as to do the second rep touch and go from a 14" box. She hated it, because it tempted her to relax upon touching it. Her descent is pretty fast, and I didn't teach her that. Her speed is noteworthy, probably from those huge hams she inherited from her dad. Will have to do some work on depth and her lower back but I think before I leave, she may be ready for 225.
And I'm still trying to persuade her to do a Virtual Meet, Kris:)
Monday, November 26, 2007
ME Upper Body
Lunchtime:
LifeFitness Treadmill: 3 rounds of 1.5 minutes at 7.7 MPH and 1.5 minutes at 3.8 MPH, at a 1.5 incline. This was definitely tougher: at this speed, 30 extra seconds was long.
Evening:
Incline Bench Press: 75x3, 95x3, 115x3, 135x3, 155x3, 175x2. Not my best bench day, but there's next time.
Assisted Pullups (Monster Mini/Light Band): 5 sets of 5
Close Grip Triceps Death (2, 3, 4, 5 Board Progression): 2 sets with 125 lbs. Basically, 15 reps with the 2-Board, quickly continue to failure with the 3-Board, then keep failing up all the way up to the 5-board.
Superset:
DB Rows (Elbows In): 45x10x4
Band Pullaparts w/Monster Mini: 4 sets to failure (4 sets of 5)
Trap Bar Shrugs: Worked my way up to a 204 triple.
DB Curls: 25x8x4
LifeFitness Treadmill: 3 rounds of 1.5 minutes at 7.7 MPH and 1.5 minutes at 3.8 MPH, at a 1.5 incline. This was definitely tougher: at this speed, 30 extra seconds was long.
Evening:
Incline Bench Press: 75x3, 95x3, 115x3, 135x3, 155x3, 175x2. Not my best bench day, but there's next time.
Assisted Pullups (Monster Mini/Light Band): 5 sets of 5
Close Grip Triceps Death (2, 3, 4, 5 Board Progression): 2 sets with 125 lbs. Basically, 15 reps with the 2-Board, quickly continue to failure with the 3-Board, then keep failing up all the way up to the 5-board.
Superset:
DB Rows (Elbows In): 45x10x4
Band Pullaparts w/Monster Mini: 4 sets to failure (4 sets of 5)
Trap Bar Shrugs: Worked my way up to a 204 triple.
DB Curls: 25x8x4
Saturday, November 24, 2007
ME Lower Body
Lunchtime:
LifeFitness Treadmill: 3 rounds of 1 minute at 7.7 MPH and 2 minutes at 3.8 MPH, at a 1.5 incline.
Evening:
Arched Back Good Morning: 95x5, 120x5, 145x5, 170x5, 195x5, 205x5
22" Step Ups: 4 sets of 10
Cybex Leg Curls: 115x5x5
Ab Circuit (4 sets): Plank, Lying Leg Thrusts, Woodchopper (Downward), Situps, Woodchopper (Upward), 45-degree Hyper.
That was Friday. Next day was spent playing basketball and walking around with 54 lbs for a few laps.
LifeFitness Treadmill: 3 rounds of 1 minute at 7.7 MPH and 2 minutes at 3.8 MPH, at a 1.5 incline.
Evening:
Arched Back Good Morning: 95x5, 120x5, 145x5, 170x5, 195x5, 205x5
22" Step Ups: 4 sets of 10
Cybex Leg Curls: 115x5x5
Ab Circuit (4 sets): Plank, Lying Leg Thrusts, Woodchopper (Downward), Situps, Woodchopper (Upward), 45-degree Hyper.
That was Friday. Next day was spent playing basketball and walking around with 54 lbs for a few laps.
Wednesday, November 21, 2007
The New Cardio
I took my son to the gym for two hours so that we can practice basketball. For me, this is a great way to work out without the monotony. I get to run, jump, move laterally, change direction a lot, everything. What I also did today was that every 15 minutes, I jumped rope for 1.5 minutes at a good clip. Then I grabbed two weighted bars like the ones they use for aerobics and walked around for 5 laps around the court holding them behind my back, in front, and overhead: I used a 30 lbs and a 24 lbs bar, for a total of 54 lbs. Then I put down the bars and ran around the court for 3 laps as fast as I could stand. I did 5 of those.
The bars didn't feel heavy, per se. But walking around at a brisk pace with the extra weight really taxed my breathing, and the runs just finished me off. Makes me wonder how much better off I would feel at a much lighter weight. I'll be doing these on my off days when I'm in the gym, maybe even on the track.
I had my son run with a Jump Stretch green ("average")band around his waist, both forward and backward, to improve his running speed and push off. Basically he ran for dear life while I trailed behind him at a much slower rate of speed. He loved that so much (hard as it was) he wanted to see me do it. I thought what's one more killer thing (you should have seen his face turn beet red). Problem was, he couldn't hold me back or the band for long, so I got smacked across the back real good when the band snapped right into me. He wants to try this with the sled, so expect to see me doing those real soon, too.
The bars didn't feel heavy, per se. But walking around at a brisk pace with the extra weight really taxed my breathing, and the runs just finished me off. Makes me wonder how much better off I would feel at a much lighter weight. I'll be doing these on my off days when I'm in the gym, maybe even on the track.
I had my son run with a Jump Stretch green ("average")band around his waist, both forward and backward, to improve his running speed and push off. Basically he ran for dear life while I trailed behind him at a much slower rate of speed. He loved that so much (hard as it was) he wanted to see me do it. I thought what's one more killer thing (you should have seen his face turn beet red). Problem was, he couldn't hold me back or the band for long, so I got smacked across the back real good when the band snapped right into me. He wants to try this with the sled, so expect to see me doing those real soon, too.
Tuesday, November 20, 2007
RE Upper Body
Lunchtime:
LifeFitness Elliptical: Hill profile at level 7 for 30 minutes.
Evening:
Incline Close Grip Pushup (Feet Raised 12"): Failure at 9, 8, 7 reps.
Superset:
Hoist Neutral Grip Chinup (Bwt 240 lbs): 80x12x2, 80x10x2
T-Bar Rows: 80x12x2, 80x10x2
DB Lateral Raises: 10x10x4
Superset:
DB Shrugs: 55x10x3
Hammer Curls: 25x10x3
Wrist Roller: 3 sets of 3
5-Board Press: 145x3, 170x3, 195x3, 220x3.
LifeFitness Elliptical: Hill profile at level 7 for 30 minutes.
Evening:
Incline Close Grip Pushup (Feet Raised 12"): Failure at 9, 8, 7 reps.
Superset:
Hoist Neutral Grip Chinup (Bwt 240 lbs): 80x12x2, 80x10x2
T-Bar Rows: 80x12x2, 80x10x2
DB Lateral Raises: 10x10x4
Superset:
DB Shrugs: 55x10x3
Hammer Curls: 25x10x3
Wrist Roller: 3 sets of 3
5-Board Press: 145x3, 170x3, 195x3, 220x3.
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