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.

ME Lower Body

13" SSB Box Squat: started at 90x5 and kept adding 25 pounds until I hit my 5 RM at 215 pounds.


Wide Stance RDL: Started at 45x5 and kept adding 20 pounds until I hit my 5 RM at 165 pounds.


Bodyweight Calf Raises were supersetted with each set of squats and RDL.

Rust

It's been a long time and I have a lot to catch up on.  I will explain that whole business this weekend.  Until then, here is today's workout, the one to get me started again.

Dead Bench Press w/1-pr of chains: 105 lbs for 7 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

4-Board Press: 135x3, 155x3, 175x3

Inverted Rows w/Blast Straps: 2 sets of 3, 4 sets of 2

Barbell Curls: 45x10x3

Birddogs: 3 sets

5/3/1: Squat 5/3/1

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 650x3, 725x4 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 160x3, 175x4 (Rep Out Set)

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings

Hoist Seated Leg Curls: 183x5x5

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 11

5/3/1: Rows 5/3/1

LifeFitness ISO Rows (Elbows In): 45x5, 70x5, 95x3, 115x5, 130x3, 145x5 (Rep Out Set)

Hoist Pec Deck: 60x10x4

Flat Bench Press: 135x6x4.  My chest quit before my triceps did.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 81x3, 2, 2, 1 reps

Swiss Ball Jackknife: failure at, 7, 6, 5, 4, 3, 2 reps

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 11

5/3/1: Deadlifts 3RM

Sumo Deadlift: 145x5 180x3, 220x3, 220x5, 235x3, 250x5 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 5 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 85x5, 105x5, 115x5, 125x5, 135x4

Hoist Roc-It Leg Curls: 152x10x4

Lying Leg Raises: failure at 10, 8, 7, 6, 5, 4  reps

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 10

5/3/1: Shoulder Press 3RM:

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10

5/3/1: Squat 3RM

Hoist Compound Leg Press: 270x5, 385x5, 500x3, 610x3, 650x3, 690x5 (Rep Out Set) 

Arched Back Good Morning:  65x5, 95x5, 120x3, 150x3, 160x3, 170x5 (Rep Out Set)

 

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings
LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

5/3/1: Rows 3RM

LifeFitness ISO Rows (Elbows In): 55x5, 75x5, 100x3, 125x3, 130x3, 140x5 (Rep Out Set)

Hoist Pec Deck: 50x15x3

LifeFitness ISO Incline Bench Press: 35x5 to 105x3 in 10 pound increments.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 61x6, 5, 5, 4 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 12 intervals of 20 seconds on and 10 seconds off.

5/3/1: Deadlifts 5RM

Sumo Deadlift: 135x5 165x5, 205x5, 220x5, 235x7 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 115x8x4

Hoist Roc-It Leg Curls: 79x5, 97x5, 115x5, 133x5, 152x5, 167x5, 199x5, 214x5 (5RM)

Swiss Ball Jackknife: failure at 5, 4, 3, 2, 2 reps

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

Week of October 29 - Nov 06: 5/3/1 3RM Week

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)

Hoist Pec Deck: 50x10x4 

Incline Bench Press: 115x 11, 9, 9, 8 reps  

Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps 

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off.

 

Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) 

Standing Calf Raises: 6 sets to failure 

Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off

 

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) 

LifeFitness ISO Row (Elbows In): 125x8x4

Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set)

Assisted Wide Neutral Grip Chinup (Light Band): 4, 3, 3, 3 reps

LifeFitness ISO Row (Elbows Up): 105x10x4

Hoist Assisted Dip Machine (Weight is after assist): 133.5 x 10 x 4

LifeFitness Bicep Curl: 51x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 10 intervals of 20 seconds on and 10 seconds off.  First time using the Tabata protocol and it was tough.  I was so out of breath afterward I could barely take a drink from the fountain.  This shall be a keeper as a finisher on my upper body days.

5/3/1: Squat 5RM

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 610x5, 650x7 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 155x5, 165x7 (Rep Out Set)

Calf Raises done to failure for each set of GM and Leg Press

Assisted Pistols (Average Band): 4 sets of 3. Leg Presses really took it out of me today.

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals of 300M followed by 1 minute rest.