Lower Body Day

Conventional Deadlifts (255): 135x11, 11x 10, 10 reps


Calf Raises to failure for each deadlift set


Hoist Roc-It Seated Leg Curl: 33x5, 60x5, 97x5, 133x5, 167x5, 199x1, 97x15


LifeFitness Seated Calf Raises: 95x11x4


Smith Machine Squat: 90x11, 11, 10, 10 reps


Swiss Ball Jackknife: 4 sets to failure


3-mile walk

Ending The First Week Back On A Good Note

Thursday:

LifeFitness Treadmill: 50 minutes at 3.0 MPH, Random setting, Level 7.


Friday: Hips are so tired.  Didn't run Day Three.


Saturday: Trained Jo, did some of her workout including the squats and chins on a machine.


Sunday (10:00 AM):

Bodyweight in the morning: 258 pounds.  Sob!!!!


Hoist Neutral Grip Chinup: started at 160 pounds of assistance for 5 reps and hit a 5 RM at 130 pounds of assistance.

MARPO Kinetics Seated Rope Pull: 4 sets for time at Resistance Setting of 7


Superset:
Incline Bench Press: 45x5 to 135x5 in 15-lbs increments
Band Pullaparts: one set each set of bench presses to failure


LifeFitness Bicep Curl: 10x15, 20x12, 30x10, 40x8, 50x6, 60x4, 70x2


Week Two/Day Three of 13-week 5K running program: 8 intervals of 30 seconds running at 6.5 MPH and 4.5 minutes walking at 3.0 MPH

Training for a 5K & The Prowler Flu

Tuesday:

Week Two/Day Two of 13-week 5K running program: 8 intervals of 30 seconds running at 6.5 MPH and 4.5 minutes walking at 3.0 MPH

Wednesday:

Deadlifts: worked up from the bar for 5 reps and kept adding 20 pounds until I hit a 5RM at 205 pounds.  Sad how far I have let myself slide since I retired from the Navy Reserves.

Standing Calf Raises: Done for each set of deadlifts to failure.

Deadbugs:  Done for each set of deadlifts to failure.

Lateral Sled Drags: 4 drags each side with a 45-lbs plate on the sled

When my ex-wife's sister, Jo, showed up for me to train her we concluded her workout with eight Prowler pushes for 40 yards and two 25-lbs plates.  I told her that we would choose which trip to take: she chose the trip with the slight decline which left me with the return trip at a slight incline.  We rested long enough with the other person's trip and maybe a few extra seconds as needed.  On trip 5 my nephew wanted to race me so I raced him up the hill with the Prowler, then spent a couple of minutes trying to walk off the spins and feeling of having to barf.  Needless to say, I got home and slept like a champ.

Push Downstairs

Morning:

Got up early and took a 45-minute walk through the neighborhood.  Getting up early is such a drag.

Evening:

14" SSB Box Squat: Bar x 5, 95x5, 110x5, 125x5, 140x5

Standing Calf Raises: 1 set for each squat set

Deadbugs: 1 set for each squat set

Lateral Sled Drags: 4 trips per leg with 45 pounds on the sled

Swiss Ball Jackknife: 5 sets to failure

Prowler Pushes: 8 trips of 40 yards with 50 pounds

I'm so beat right now.  Screw homework!

Back in the Saddle w/More Later

Sunday:

Day one of 13-week 5K running program: 7 intervals of 30 seconds running and 4.5 minutes walking.

Monday (Notation: Weight x Reps):

LifeFitness Shoulder Press: 15x5, 25x5, 35x5, 45x5, 55x5, 65x5, 75x5 (5RM)

LifeFitness Incline Bench Press: 35x10, 35x8

Superset:
LifeFitness Rows (Elbows In): 900x12, 90x10, 90x8, 90x7
Band Pull Aparts (Monster Minis0: sets of 4, 3, 2, 2 reps

Suitcase Carry (45-pound plate): 3 carries per arm for 40-yards.

EZ Bar Curl: 40x12, 40x10, 40x8, 40x6 reps

LifeFitness Treadmill: 50 minutes at 3.0 MPH, Random setting, Level 6.

DE Bench

Dead Bench Press w/1-pr of chains: 80x3, 95x3, 115 lbs for 6 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

Assisted Chinups (Average Band): sets of 5, 4, 3, 3 reps

Inverted Rows w/Blast Straps: 3 sets of 3, 1 set of 2

Hammer Curls: 20x10x4

Birddogs: 4 sets

DE Squat/DL

All notation: Weight x Reps x Sets

13" Straight bar Box Squat: 90x2, 115x2, 140x2x10

Bodyweight Calf Raises: Supersetted with each squat set

Conventional Deadlift: 155x1x10

GHR: sets of 6, 5, 4, 3, 2 reps

Band Single Leg Hip Thrusts (Monster Mini Bands): sets of 6, 5, 4, 3, 2 reps

Situps: sets of 17, 14, 10, 7, 4 reps

ME Bench

Incline Bench Press: started from 55x5 and kept adding 20 pounds until I hit my 5 RM at 155 pounds.


Assisted Wide Pullups (Average Band): 3 sets of 3


Blast Strap Inverted Rows (Elbows In): 3 sets of 2


Sandbag Push Press: 3 sets of 8 with a 60-pound bag


Hammer Curls: 15x5, 20x5, 25x5, 30x5


Trap Bar Shrugs (54 pound bar): started with the bar and kept adding 20 pounds until I hit my 5 RM at 114.