Wednesday, November 29, 2006

Total Body Training: Week 6 Workout 2

All notation: weight x reps x sets. Antogonist supersets for week 6. Rest was 60 seconds between sets.

Conventional Deadlift: 145x8, 175x8, 205x8x2. Better than last week's effort. Both faster and easier.

GHR (Monster Mini Band): BWTx8x4. Last time, I needed a light band to do these, so I'm happy.

Barbell Upright Rows: 30x8, 40x8, 50x8x2. Much prefer these with dumbbells, I could feel why the barbell version gets a bad rap. Not that hurt too much but it didn't feel totally right.

Barbell Incline Bench Press: 85x8, 115x8, 145x8x2.

Skullcrushers: 30x8, 40x8, 50x8x2

Incline DB Curls: 15x8, 20x8, 25x8x2

Sunday, November 26, 2006

Total Body Training: Week 6 Workout 1

All notation: weight x reps x sets. Antogonist supersets for week 6. Rest was 120 seconds between sets.

Squats: 115x18x2. Better than last week and still just as hard. After this, I'm not looking forward to weeks 7 & 8: First day is 3 sets of 18!!!

GHR (Green/Black Bands): BWTx18x2. Used to need a green and purple band to do 15 reps, so this is an improvement for me.

DB Rows (elbows out): tested to a 55 lbs 1RM, then did 25x18x2. Did not have access to the Hammer ISO Row here at home, so this did the trick.

Pushups: Repped out at 22 and 18 reps. Done at a medium pace.

Lateral Step Ups: BWTx18x2. Truly beating the dead horse.

Barbell 21s: 50x21x2

Single Leg Calf Raises: BWTx7x5

Thursday, November 23, 2006


God, I haven't blogged in a while and so much built up that it's almost discouraging. I have to get better about this. It's been busy, in between training myself and my wife. So I'm gonna summarize short and sweet, then start tomorrow with my first workout of Total Body Training week 6. And I'll get back to seeing what everyone else is doing.

When I started in October, I was up to 245 lbs because of a lot of inactivity partially due to a broken rib. I am now down to 236 lbs but more solid. Last week, week 5 got away from sets of 5, 8, and 15 reps and introduced sets of 18, 8, and 12 reps. 18 rep sets of squats were pure torture but it broke my weight plateau of 238.

My changes to this program reflect my goal of a better PRT in April, since I was medically waived from the fall one and I want to impress the Navy. I've done nothing but pushup variations instead of benches, and lots of Blast Strap ones When I started back up in October, my bench had dropped to 205: it's back up to 225 but with more control. My squat is 275 and climbing, but I now have more depth and faster liftoff from the bottom. The program has two single joint movements every workout that are supposed to address the weakest bodyparts so I do a bicep movement and GHRs for those days, using various band combinations to allow me to hit all the rep ranges. Now I can do 6 reps on the GHR with no bands instead of 3 (Still no Kris, 20 something more reps before I can give him a go) and with all the front squats, that's what has probably helped my squat. All the dumbbell work and chinning has had an unplanned training effect on my grip: I can now do a 275 deadlift double overhand.

On the running front, I pulled a calf on week three of my running program and was almost ready to bag it when I read on a Navy running program used for people preparing for the SEALS that week 3 is for biking or swimming because a large number of BUD/S trainees injured themselves running in the third week. That kept me in it. So I walked the rest of that week, and started up again with no problem. I also changed my goal: I will work up to a 20 minute goal only but will train for 30 minutes next PRT. Last week was 4 circuits of 2 minutes running and 1 minute walking at 7.3 MPH (8 minutes running volume)and that was tough but the third day was good. This week is 6 circuits of 1.5 minutes running and 1 minute walking (9 minutes running volume) Since the run time dropped, I increased the speed to 7.5 MPH. I expect when I do next week's 5 circuits of 2 minutes running and 1 minute walking at 7.3 MPH, it will take less out of me because of that.

I have not done the elliptical on off days as planned. Instead, I have used those two days on the weekdays at lunchtime to do abs for 30 minutes. I'm still getting leaner, but now my midsection is getting stronger. I will start using the elliptical next week when I get home, starting at level one.

My wife recently had her checkup and her blood sugar is holding steady at normal, as is her blood pressure, and she's still progressing downward weight wise. She was able to do a 15 inch box squat with 115 for 8 reps last week, 185 for 3 sets of 5 on trap bar deadlifts, 35 lbs dumbell incline benches for 3 sets of 5. My goals for the near future for her is her first set of wheels for the bench (135 lbs) and 2 sets of wheels (225 lbs) for regular squat. I'm not telling her that, though: it's a surprise;)

BTW, I'm missing the Prilepin and Westside workouts but I think when their turn comes I will be better at it. This has been a good change.