RE Lower Body

All Notation:  Weight x Reps x Sets

Hoist Compound Leg Press: 370x15x3.  This sucked, still sore but I felt I could soldier through this.  Maybe getting some blood in there can't hurt it worse.

Arched Back Good Morning: 115x15x3

Hoist Roc-It Leg Curls: 115x15x3

Seated Calf Raises: 40x15x3

Walked for 30 minutes at Level 16 Random profile with 20-pound vest on

ME Upper Body

All Notation:  Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  50x5, 70x5, 90x3, 110x5x3

Nautilus Nitro Pullover: 55x15x3

Hoist Assisted Chinup Machine (neutral grip): 160 lbs assist for 3 sets of 15

Nautilus Nitro Lateral Raises: 60x15x3

Walked for 30 minutes at Level 16 Hill profile with 20-pound vest on.

My legs really hurt from Saturday, so good thing it was not leg day.  Maybe the walk will help.

Drenched

Bagged Friday's workout, was just wiped out.  Until I get used to walking around on workouts with an extra 20 pounds on me, this is expected.  Today I had drill and group PT was a game of touch football.  The sprinting and change of direction stuff was great.  The rain for most of it was not.  Neither was going for a bomb, catching it, then trying to stop on a dime.  Pulled the left calf, then the right one.

After a shower, a few of us went out for Pho, the a last drink at a Mexican restaurant for Cinco de Mayo.  Already starting to feel sick.

RE Upper Body

Yesterday, I walked 45 minutes at Level 15 Hill profile, no vest.

Today:

Nautilus Nitro Bench Press: 60x5, 85x5, 110x3, 130x5x5

Nautilus Nitro Compound Row: 150x5x5

T-Bar Rows: 120x5x5

Deadlifts: Worked up to 275x5 and 315x2

Walked for 30 minutes at Level 15 Hill profile with 20-pound vest on

RE Lower Body

All Notation:  Weight x Reps x Sets

Hoist Compound Leg Press: 300x5, 410x5, 520x3, 630x5x5

Arched Back Good Morning: 85x5, 115x5, 145x3, 180x5x5

Hoist Roc-It Leg Curls: 90x5, 120x5, 150x3, 180x5x5

Seated Calf Raises: 70x5x5

Walked for 30 minutes at Level 15 Random profile with 20-pound vest on

ME Upper Body

All Notation:  Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  55x5, 80x5, 95x3, 120x3x2

Nautilus Nitro Pullover: 95x5x5

Assisted Chinup (average band): 5 sets of 6

Nautilus Nitro Lateral Raises: 95x5x5

Walked for 30 minutes at Level 15 Hill profile with 20-pound vest on. 

Test Day 3: Upper Body

Hoist Compound Leg Press: started at 300x5 and kept adding 100-pound plates until I failed to hit 5 reps, at 800x2

Nautilus Nitro Bench Press: worked up to 165x2

Hoist Assisted Chinup/Dip Machine (Weight is with assistance applied): worked up to 172x2

Nautilus Nitro Pullover: worked up to 110x5

Walked for 30 minutes at Level 14 Random with 20-pound vest on.  This was my workout on April 26.  Next day was 45 minutes walking the Level 14 Hill profile with no added weight.

Test Day 2: Lower Body

Hoist Roc-It Seated Leg Curls: Worked up to 230x3

T-Bar Rows: Worked up to 150x2.  All the squat racks were taken, so no good mornings.  And the leg press I use was taken, too, and would remain so for the rest of the time I was in the gym.  So I did this to bide my time.

Arched Back Good Mornings: worked up to 215x4.

Seated Calf Raises: 70x5x6

Maybe I'll try to do leg presses tomorrow.  Or I will just do shrugs tomorrow and do deadlifts after squats tomorrow.  Not sure why I put up with this, I have a gym at home?!?

Test Day 1

Hoist Roc-It Shoulder Press: worked up to 125x3

Nautilus Nitro Pullovers: worked up to 110x3

Nautilus Nitro Lateral Raises: worked up to 125x3

Assisted Chinups (Average Band):  Did 8 reps on the first set, then dropped two reps and did 4 sets of 6.

Finisher: 6 intervals (1 min on/1 min off) on Jacobs Ladder while wearing a 20-lbs weight vest.  Last time I did these, I was able to do 14 intervals.  Chalk it up to a week off or being sick the past few days or to doing these with the vest, but 20 seconds into the 6th interval my legs were beat

So, a little backblogging here:

On April 12, I did one last long walking session at level 18.  On April 13, I took the whole day off and just had protein drinks with very low carb and a lot of water.  On the 14th, I measured for Navy PRT at 227 pounds (2 pounds lower than last time) but my measurements stayed the same at a 17" neck and a 39" waist (about 23% by Navy standards).  Maybe I did the long slow aerobics too, too long but, who cares, I passed.  The next day, my run went pretty good and here is where the long steaddy stuff and the high intensity stuff payed off: I ran 5 of six laps at a decent pace, and sprinted half of the 6th one to drop a minute off off my time (13:51) for the 1.5 mile. 

Then a took a few days off and got sick on Thursday and spent a beautiful weekend in bed.  And now that I'm in a good place to start, time to get back to work.

The Long Walk

LifeFitness Treadmill, Hill profile, Level 16, 3.0 MPH for 45 minutes.  With just a few days until I have to run, I will probably just do long walks.  At this point, I can't get much better but I could get much worse. 

ME Squat

14" SSB Box Squat: 90x3, 120x3, 150x3, 180x3, 210x3, 240x3, 270x1 (1RM), 290x0.  With measurement for Navy PRT coming on Saturday and the run on Sunday, I wanted more than enough recovery to focus on aerobics so I decided to do squats today instead of Wednesday.  And I decided to make it a test and eliminate all the other work.  It went as expected: a few weeks ago, I tested a 15" box squat at 275x3 (about 291 calculated max) and a 1-inch drop on the box is worth about 20 pounds, so no shock today.  Funny, with the 270 I got one hard but clean rep, managed to lower it for a second rep but couldn't make my muscles contract anymore to lift it - - - I was literally tapped out.  290 was a no-go for the same reason even after 5 minutes of rest.  No shock there, either, since this was my 4th straight hard weight day.  So the next few days will be all cardio.  Then Monday I will start anew but with a little more rest and some different movements.

RE Bench

Nautilus Nitro Bench Press: 55x5, 75x5, 100x3, 125x6x5

Nautilus Nitro Compound Row: 135x6x5

Nautilus Nitro Lateral Raises: 90x8x5

T-Bar Rows: 115x6x5

Trap Bar Shrugs: 170x6x5

RE Deadlift (Sort Of)

Conventional Deadlift: started at 135x3 and kept adding 30 pounds until I could barely hit the triple, at around 315x3.  Then, since my original intention this workout was to do 225x6x5 and I had already done 225x3, 255x3, 285x3, and 315x3 then I just did 225x6x3.

Seated Calf Raises: 20x3 the kept adding 10 pounds until I hit 80 for a 4RM, then I did 70x6x3.

Hoist Roc-It Leg Curls: 183x6x6

Cybex Arc Trainer Elliptical, Interval program, Level 5 for 45 minutes.  Navy physical is in a week and I have one more pound to drop.  So since this was a weekend workout, I wanted to pour it on.  Especially for deadlifts.

ME Bench

Nautilus Nitro Bench Press: started at 30x3 and kept adding 15 pounds until I could barely hit the triple, at around 155x3.

Nautilus Nitro Pullover: 80x6x5

Assisted Wide Neutral Grip Chinup (Light/Monster Mini Bands): 5 sets of 6

Nautilus Nitro lateral Raises: worled up to 105x6 and 120x5

Behind The Back Shrugs: 165x6x5

LifeFitness Treadmill, Hill profile, Level 15, 3.0 MPH for 45 minutes

Aerobics

Running Intervals: 5 intervals of 1.5 minutes at 7.5 MPH and 2 minutes at 3.5 MPH.

ME Squat

Hoist Compound Leg Press: 320x5, 440x5, 560x3, 690x5x3

Hack Squat Calf Raises: 100x5x6

Arched Back Good Morning: 95x5, 125x5, 165x3, 200x5x3

Hoist Roc-It Leg Curls: 95x5, 125x5,  165x3, 199x5x3

Finisher:
LifeFitness Treadmill, Hill profile, Level 14, 3.0 MPH for 45 minutes

RE Bench

Flat Bench Press: started at 65x5 and kept adding 20 pounds until I could no longer hit 5 reps, at about 185x4.  I should have been doing 135x8x4 as originally planned but my curiosity got the better of me.  After Sunday's close grip bench session, I wanted to see if my flat bench had gone up, too.  I'm satisfied.

Nautilus Nitro Compound Row: 125x8x5.  Too many things interrupted me today, and my legs were really tired today.  So I skipped the aerobics.  And since I hammered my shoulders with the benches, I ditched the laterals and just did an extra set of rows for each movement.  Maybe I'll make up for it on a different day.

T-Bar Rows: 100x8x5

RE Deadlift

Conventional Deadlift: 145x5, 175x5, 205x8x5

Seated Calf Raises: 60x8x4

Hoist Roc-It Leg Curls: 167x8x4

Finisher:
Jacobs Ladder: 14 intervals, 1 minute on/1 minute off.

Last 2 Days

Saturday:
Hoist Compound Leg Press: 280x6, 400x5, 520x3, 640x5x3

Hack Squat Calf Raises: 90x5x6.  Supersetted with the leg presses.

Arched Back Good Mornings:  80x5, 115x5, 150x3, 185x5x3

Hoist Roc-It Leg Curls: 80x5, 115x5, 150x3, 185x5x3

Today:
Close Grip Bench Press: started at 65x3, and kept adding 30 pounds until I couldn't hit a triple anymore at about 185x2.  Then I did two sets of 5 with 165.

Assisted Wide Neutral Grip Chinup (Light/Monster Mini Bands): 4 sets of 7

Nautilus Nitro Pullovers: 75x8x4

Behind The Back Shrugs: 150x8x4

Finisher: LifeFitness Treadmill, Hill Profile, Level 14 for 45 minutes at 3.0 MPH. Had my heart rate at 140 most of the time, burned 511 calories, and walked 2.25 miles.

RE Bench

Flat Bench Press: 100x12x4

Hoist Assisted Chinup (Neutral Grip)(Weight is after Assistance): 95x12x4

T-Bar Rows: 75x12x4

Nautilus Nitro Lateral raises: 75x12x4.

LifeFitness Treadmill, Hill Profile, Level 12 for 45 minutes at 3.0 MPH.  Could not get my heart rate up to 140 BPM this time, so will increase the level next time.

Last 3 Days

Monday:
Close Grip Bench Press: 65x5, 90x5, 115x3, 145x5x3

T-Bar Row: started at 45x5 and kept adding 15 pounds until I could no longer hit 5 reps.  Actually, I stopped at 135x5, just because the last two reps took everything I had to get. So no use going further.

Nautilus Nitro Pullover: 55x12x4

Behind The Back Shrugs: 95x12x4

Finisher: I was going to run intervals.  The first one was at 8.5 MPH, and my legs felt really tight from Friday's workout: may never squat in a Smith again, always pull my inner thighs this way).  On the second interval, I pulled my right inner thigh and lower glute, then the left one.  Stopped right there.

Tuesday:
LifeFitness Treadmill, Hill Profile, Level 10 for 45 minutes at 3.0 MPH. Alternated a normal stride with an exaggerated long stride, to loosen my legs up.

Today:
Conventional Deadlift: 155x12x4

Seated Calf Raises: 45x12x4

Hoist Roc-It Leg Curls: 115x12x4

LifeFitness Treadmill, Hill Profile, Level 12 for 45 minutes at 3.0 MPH. Alternated a normal stride with an exaggerated long stride, to loosen my legs up.  Legs felt better.  Will probably continue this for a week, then start running again this weekend or Monday.

ME Squats

15" Box Squats: started at 120x3  and kept adding 30 pounds until I could barely get the triple, at about 275x3, the managed 275x2.  My squat is starting to get solid again

Conventional Deadlifts: 195x10x5.  Got off of work at 3.  My legs felt good but I've been sleep deprived the past few days for work-related reasons, and I did not want to go home since I knew I would just crash.  I also wanted to push my metabolism, and make up for not doing deadlifts on Tuesday.  So I pulled this one from the 5/3/1 manual, Boring But Big, done at 70% of current 1RM.  These were really tough: after the second set, I brought out the straps just so I could keep doing them double overhand, and I felt the same as if I was running intervals. 

Seated Calf Raises: 50x10x5

Finished with 45 minutes on the treadmill, Level 10 Hill profile, 3.0 MPH.  Then when I got home, I plopped myself on the couch and crashed.

RE Upper Body

Wednesday:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

Today (All Notation: Weight x Reps x Sets):
Flat Bench Press:80x5, 110x5, 135x3, 165x3x6.

Nautilus Nitro Compound Row: 75x5, 95x5, 120x3, 145x3x6

Hoist Roc-It Mid Row: 85x5, 117x5, 143x3, 173x3x6

Nautilus Nitro Lateral Raises: 55x5, 75x5, 90x3, 110x3x6

Skipped the finisher, I felt so drained.  

RE Deadlift - Sort of

I like how the whole powerlifting thing has caught on in the base gym.  I really do.  Except when I want to deadlift and all the racks, platforms, and other spaces are taken.  So I did my standby workout for deadlifts, even with a 6 sets of 3 scheme.  Ditched the easy cardio just so I wouldn't go into the two hour mark.  Just as well, since this was a lot of work.

All Notation: Weight x Reps x Sets

Superset:
Hoist Compound Leg Press: 360x5, 480x5, 600x3, 720x3x6
Seated Calf Raises: 70x3x4
Hack Squat Machine Calf Presses: 90x3x5

Behind The Back Shrugs: 90x5, 120x5, 150x3, 180x3x6

Arched Back Good Mornings: 90x5, 120x5, 150x3, 180x3x6

Hoist Roc-It Leg Curls: 97x5, 133x5, 167x3, 199x3x6

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Assisted Dip Machine (Weight listed is BWT [235 lbs] minus assistance): 95x5, 125x5, 165x3, 195x3x2

Nautilus Nitro Pullover: 45x5, 60x5, 75x3, 90x3x6

Assisted Wide Neutral Grip Chinup (Light Bands): 6 sets of 3

Incline Bench Press: 115x9, 115x7

Finisher:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

ME Squats/RE Upper Body

Hoist Compound Leg Press: 315x5, 430x5, 545x3, 670x5x3




Nautilus Nitro Bench Press (Using Barbell Bench Max to calculate): 105x10, 105x7+3, 105x5+3+2, 105x4+3+3

Arched Back Good Morning: 90x5, 125x5, 145x3, 180x5x3



Nautilus Nitro Compound Row: 85x10x4

Hoist Roc-It Leg Curls: 97x5, 116x5, 167x3, 199x5x3


Hoist Roc-It Mid Row: 116x10x4

Seated Calf Raises: 60x5x6

Nautilus Nitro Lateral Raises: 75x10x4

Behind The Back Shrugs:  115x10x4

RE Deadlifts

Conventional Deadlift: 135x10, 155x10x4

Seated Calf Raises: 45x10x5

Hoist CD2400 Seated Leg Curls: 45x10x4.  Not the Roc-It and as you can see the resistance curve is different.  Judging from the feel, weight is just one part of the equation.

Decline Situps: Sets of 12, 9, 6, 4 reps.

Finisher:
LifeFitness Treadmill, intervals, 1.0 incline for 5 intervals of 1 minute at 8.5 MPH and 2 minutes at 3.5 MPH.

ME Upper Body

Hoist Assisted Dip Machine: Weighed in at 238, started with 160 pounds of assistance for 5 reps and kept using 20 less pounds each set until I couldn't hit 5 reps.  40 pounds of assistance/198 pounds for 3 reps.  I used this because it was Bench Monday at the base gym, and I couldn't get a bench to do close grip bench presses.

Incline Bench Press: 115x11, 115x7

Nautilus Nitro Pullover: 60x10x4

Assisted Wide Grip Neutral Chinups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps

Decline Lying Leg Raises: sets of 7, 6, 5, 4 reps.

Finisher (Reverse Ladder):
Burpees/5-KG Medicine Ball Swing: 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

ME Squat, or Prilepin Squat

Yesterday, I helped my mom-in-law move out of her second floor apartment. So after 3 hours of that, I was not gonna pound myself with squats. Instead, I skipped the finisher and did this (All Notation: Weight X Reps X Sets):

Hoist Compound Leg Press: 275x5, 390x5, 505x3, 625x5x3

Arched Back Good Morning: 80x5, 115x5, 145x3, 180x5x3

Hoist Roc-It Leg Curls: 80x5, 115x5, 145x3, 180x5x3

Behind The Back Shrugs: 65x5, 95x5, 125x3, 155x5x3

Seated Calf Raises: 60x5x6

RE Upper Body

Nautilus Nitro Bench Press: 90x11+4, 90x8+4+3, 90x6+5+4. I was supposed to do 90 for 3 sets of 15 on the flat bench press but wanted a bit more so I did them on this machine, instead. Even if it's harder than a barbell.

Nautilus Nitro Compound Row: 70x15x3

Hoist Roc-It Mid Row: 95x15x3

Nautilus Nitro Lateral Raises: 60x15x3

Finisher: LifeFitness Treadmill, intervals, 1.0 incline for 6 intervals of 30 seconds at 9.5 MPH and 90 seconds at 3.5 MPH.

RE Deadlifts

Conventional Deadlifts: 135x15x3.  And thus this workout began like a cardio workout.

Seated Calf Raises: 35x15x3

Hoist Roc-It Leg Curls: 115x15x3

Decline Situps: Sets of 10, 8, 6, 4 reps

Finisher (Reverse Ladders):
Squat/Upward Toss with a 5-KG Medicine Ball.  Started with 11 reps for the first set, rested 45 seconds, did 11 reps, and so on until I could only do one.  After that, my legs were fried.  Maybe because I was already fried from the other high rep stuff.

Upper Body Heavy

All Notation: Weight x Reps x Sets

Close Grip Bench Press: 60x5, 85x5, 115x3, 140x5x3.  Am using the heavy day of the Prilepin Bench Program that you could get  from Tsampa.org, Kristoffer Lindqvist's site besides Virtualmeet.net.  Have used it before, just switched it around to do sets of 3 and 5 vice sets of 2 or 3.

Nautilus Nitro Pullover: 50x15x3

Hoist Roc-It Wide Lat  Pulldown: 72x15x3

Offset DB Farmers Walk: 55 x 4 trips of 30 yards each arm

Finisher:
LifeFitness Treadmill: 6 intervals of 30 seconds at 9.5 MPH and 90 seconds at 3.5 MPH.  Have to start putting in running time, but also have to rev my metabolism up.  This was my first day doing VO2 Max work, and it sucked.  But thinking of those times when I want to push my runs and I quickly fade, I need this.

ME Squat

15" Box Squat: Started at 115x2, and kept adding 30 pounds for doubles until I topped out at a 265 double, then did 235x2.  I did not do this workout on Friday and wanted to make it up.  And since this dooms me to a workout every day M-F, then I dropped some accessories and the finisher for this day.  The original plan was to be 3 sets of 2 at 230 so that's why after the max, I did a backoff set with 235.

Single/Double Calf Raises: 1 set to failure for each squat set.

GHR: 7 sets of 6.  One set for each squat set.

RE Upper Body

Flat Bench Press: 75x5, 105x5, 135x3, 160x5x5

Nautilus Nitro Compound Row: 135x5x5.  Done with elbows tucked.

Hoist Roc-It Mid Rows: 170x5x5.  Done with elbows up.

Nautilus Nitro Lateral Raises: 105x5x5

Finisher (Reverse Ladders):
Burpees/5-KG Med Ball Snatch: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (45 seconds rest between sets)

RE Lower Body

Conventional Deadlifts: 155x5 185x5, 215x5x5

Seated Calf Raises: 50x5x7.  3-second hold at the bottom and top of the motion.

Hoist Seated leg Curls: 55x5x5

45-degree Hyper: sets of 7, 6, 5, 4 reps

Finisher (Ladders)(Superset):
Bulgarian  Split Squat (Feet Elevated): 3, 6, 9, 6, 3 reps
Pushups: 3, 6, 9, 6, 3 reps
Did one leg, then the other, then the pushups.  Rested 45 seconds between sets.

Band Ab Fallouts: 4 sets of 4

The Long Walk

LifeFitness Treadmill, Level 9 Hill, 45 minutes.

Upper Body Heavy

All Notation: Weight x Reps x Sets

Close Grip Bench Press: 80x5, 105x5, 130x3, 160x2x3

Nautilus Nitro Pullover: Worked up to 85x6

Assisted Wide Neutral Grip Chinup (Average Bands): sets of 7, 6, 5, 4 reps

Offset DB Farmers Walk: 55 x 4 trips of 30 yards each arm

Finisher:
Jacobs Ladder: 7 intervals, 1 minute on/1 minute off
MarPo Kinetics Rope Pull Machine: 7 intervals, 1 minute on/1 minute off

Week 1: ME Squat

Yesterday I started running again.  8 intervals of 1 minute running at 6.2 MPH and 1.5 minutes walking at 3.5 MPH. 

Today:

Superset:
15" Box Squats: 45x5, 75x5, 105x5, 135x5, 165x5, 195x5, 225x5.
Single/Double Calf Raises: 7 sets to failure

Superset:
GHR: 5 sets of 6
Assisted Pistols (Average Bands): 5 singles

SSB Arched Back GM: Bar for 8 reps, 100x8, 120x8


Blast Strap Ab Fallouts: 4 sets of 4

Week 1: DE Bench

So, where have I been?

I took a two week vacation New Years Eve, then two weeks of not being motivated enough to do much of anything. 

I tested myself on 4 lifts during the week: the dumbbell shoulder press, the conventional deadlift, 14" box squat, and the flat bench press.  The numbers are pretty sorry.  So was my speed on all of it.  So I am switching back to a Westside template.  And we'll see how it goes.

My number's in the 3 lifts I want to improve most, to start: 195 for the bench press, 285 for the conventional deadlift, and 260 for the 14" box squat.

All Notation: Weights x Reps x Sets


Flat Bench Press (60% of 1RM): 75x3, 95x3, 115x3x8

DB Shoulder Press: 30x8x3

Assisted Chinups (Average bands): sets of 7, 6, 5 reps

DB Rows (Elbows Out)(Test): 20x5,  25x5, 30x5, 35x5, 40x5, 45x5, 50x2.

Did not do snatch grip deadlifts, since I had tested the deadlifts yesterday.  Will start adding metabolic work tomorrow.

Deadlift Day No Deload

Felt banged up from the running so I didn't run.  Felt tired from lack of sleep from fighting something off, so I was not in the mood to do 15-rep sets of deadlifts or anything else . . . . but I did this which looks tiring just by reading it.  May just go to bed in a few minutes.

T-Bar Rows: 50x3, 65x3, 80x3, 95x3, 110x3, 125x3, 140x3, 155x2 (Rep Out Set)

Arched Back Good Morning: 95x5, 115x5, 135x3, 155x2, 175x5, 195x3, 215x2 (Rep Out Set).  Took my sneakers off for the last set and it was my best yet.  Super stable.  I tried for a third rep with the 215 but felt as if I was not going to be able to bring it up.  So halfway down, I re-racked it.

Hoist Compound Motion Leg Press: 360x5, 440x5, 520x3, 600x5, 680x3, 760x2 (Rep Out Set)

Seated Calf Raises: 50x10x5

Hoist Roc-It Seated Leg Curl: 199x6x5

5/3/1: Deload

DB Shoulder Press: Worked up to a 60 lbs double.  This was just a test, may use this movement when I start back up in a couple of weeks.  Am going on vacation, will try to do bodyweight stuff to stay in shape but I ain't promising anything;)

Nautilus Nitro Compound Rows: Did a 170 pound triple, cold.  After that, got back to my regularly scheduled workout.

Nautilus Nitro Lateral raises: 60x15x3

Hoist Wide Lat Pulldowns: 72x15x4

Nautilus Nitro Compound Row: 90x15x4

Hoist Roc-It Shoulder Press: 69x15x4

Triset:
Trap Bar Shrug: 115x15x4
DB Curls: sets of 12, 10, 8, 6 reps
Wrist Roller: sets of 4, 3, 3, 3 reps

6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH. 

5/3/1 & Then Some

All Notation: Weight x Reps x Sets

Friday, December 23:  I got off of work at 3PM, so I decided to do some of the work I should have done on deadlift day.

Front Squat: 75x5, 95x5, 115x3, 135x2, 160x5, 180x3, 200x1. After 2 straight weeks of 3RMs, I just did the required reps for week 3.  But, really, this was a tough week and I was drained enough that I didn't see any miracles happening.

Seated Calf Raises: 60x8x5

Incline leg Raises: sets of 9, 7, 6, 5, 4 reps

Hoist Seated Leg Curls:  60x8x5.  Different Hoist machine with a different strength curve. 

Assisted Pistol (Average Band): 5 sets of 3

Hoist Rotary Calf Machine: 60x8x5

Hoist Roc-It Seated Leg Curls: 92x25x2

Back Extensions: 5 sets of 8, with a 2-second pause at the top each rep.

On X-Mas Eve morning, I ran 6 intervals of 1.5 minutes running at 7.0 MPH and 1.5 minutes walking at 3.5 MPH.  Now, my total time spent running has gone up from 8 minutes to 9 minutes.  But after the last week, this was a little easier, even with the shorter rest period.  Then I ran some basketball drills at my son's request, and got run into the ground;)

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets 

Nautilus Nitro Bench Press: started at 60x3 and kept adding 15 pounds until I hit a 2RM at 165lbs.

Assisted Chinups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

T-Bar Row: 115x8x5

Hoist Dual 700 Assisted Dips: 80 pounds assist/160 pounds lifted for 5 sets of 8

DB Preacher Curls: 25x6x5

Wrist Roller: 10x2, 10x1x4

Behind The Back Shrugs: 145x8x5

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. 

5/3/1: Deadlift 1RM

Since I was really short on time today, I just did the main movement.  And since I can usually hit 3 reps with the top set of Week 3, I just worked up to a 3RM on Snatch Grip Deadlifts.  Starting at 135 and adding 30 pounds each set, I did triples up to 255 pounds, or a computed 270 pound max. 

Impromptu

All Notation: Weight x Reps x Sets

My son is trying to get the extra 3 or so inches he will need to dunk a basketball, so we have ben doing some speed work with the squats.  Last Wednesday, he did 135 with 2 pairs of chain.  Yesterday, since my light and monster mini bands are losing their elasticity, we were going to do speed squats with average bands.

So I worked the setup and kept testing it at the Submarine Base Bangor Gym.  Then my son showed up from his warmup, ready to go.  I first had him just unrack the bar to make sure he knew what was going to happen once he did: immediately, he remarked how hard he was being yanked downward.  To motivate him to push a little harder, I jumped in.  We did warmup sets of 2 with 75, 95, and 115 pounds before he asked to settle on 125.  From there, we did 8 sets of 2.  After each set, we jumped onto a 28-inch box from about 2 feet away.  I was able to hang with him there, too, but he stuck the landing better and I needed more arm motion to get the jump.

After that, I ran 4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH.  After that, I was tired and just shot hoops for a while.

I should have remembered that I was going to have a big workout today, because I was sore from yesterday and my upper back was tired.  I got it done but skipped the running.  Will either run after deadlifts tomorrow or do a long walk.

Hoist Roc-It Shoulder Press: Started at 45 pounds and kept adding 15-pounds for triples until I could only get a double at 139 pounds.

Seated DB Shoulder Press: 50 pounds for sets of 5, 3, 3, 3, 3 reps

Assisted Pullups (Light/Monster Mini Bands): sets of 9, 8, 7, 7, 6, 6 reps

Nautilus Nitro Compound Rows: 155x5, 140x5, 125x5, 110x5, 95x5.  155 was a max test, about a 175 computed max. 

Superset:
Trap Bar Shrugs: 165x8x5
DB Curls: 25x8x5

I feel like going to sleep now.  This week is going to suck.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Front Squat (Test): 85x3, 105x3, 125x3, 145x3, 165x3, 185x3, 205x3, 225x3. This was a max test, so all I did were triples.  The 225 triple was all I could muster up but it was a 1 rep PR over last week. 

Assisted Pistol (Average Band): 4 sets of 3

Hoist Rotary Calf Machine: 45x12x4

Hoist Roc-It Seated Leg Curls: 214x3x6

Steep Decline Situps: sets of 9, 6, 4, 3 reps.

Back Extensions: 4 sets of 10

5/3/1: Bench Press 3RM

Nautilus Nitro Bench Press: started at 65x3 and kept adding 15 pounds until I hit a 3RM at 155lbs, then a 170-pound single.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7, 1 set of 6

T-Bar Row: 82.5x12x4

Hoist Dual 700 Assisted Dips: 130 pounds assist/110 pounds lifted for 4 sets of 12

DB Preacher Curls: 25x7x4

Wrist Roller: 10 pounds for sets of 2, 1, 1, and 1 reps

Behind The Back Shrugs: 95x12x4

4 intervals of 2 minutes running at 7.0 MPH and 2 minutes walking at 3.5 MPH. This was not in the original program: it was supposed to be 10 intervals of 1 min on/1 min off but I thought this was quite a jump so I did this, which made for 8 total minutes of running, an increase of one over week one.

5/3/1: Deadlift 3RM

Snatch Grip Deadlift: 135x5, 155x5, 175x3, 195x3, 205x3, 215x5 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 9. One more rep per set than last week, and I was able to get a little more depth this time.  Made for a deeper leg pump.

Seated Calf Raises: 45x12x4

Hoist Roc-It Seated Leg Curls: 152x10x4

Leg Raises on A Slant Board: 6, 5, 4, 3 reps.  Well, well, looks like I found a weakness.

45-Degree Hyper: 4 sets of 9, 8, 7, 6 reps.  Done with a 2-second pause at the top.

No aerobics, too many errands to run.

5/3/1: Military Press 3RM

Nautilus Nitro Laterals: 65x12x4

Assisted Pullups (Light/Monster Mini Bands): 5 sets of 8, 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 95x12x4

Hoist Roc-It Shoulder Press: 55x5, 62x5, 76x3, 90x2, 104x3, 111x3, 118x5 (Rep Out Set)

Triset:
Trap Bar Shrugs: 125x12x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.  Since I did not run on Sunday, this made it up.  Wednesday will start week 2 of the Runners World Beginners Program.

Runners World Beginners Program Week 1 Workout 2

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH. This represents 21 minutes of work, 7 minutes running.

5/3/1: Squat 5RM (Kind Of)

Front Squat (Test): 95x5, 115x5, 135x5, 155x3, 175x2, 195x5. Was supposed to try 205x5 but wanted to see how close to my guess of a 225 max I was. So I loaded up 225 and doubled it: was going to attempt a 3rd rep but I was really shaky with it so I racked it. That calculates to about a 232 max.

Assisted Pistol (Average Band): 4 sets of 2

Hoist Rotary Calf Machine: Worked up to a 80-lbs double, then 50x10 and 40x15. Did this before the squats, actually, because all the racks were taken.

Hoist Roc-It Seated Leg Curls: 115x15x3

Stopped there. After the maxes, decided to go home.

5/3/1: Bench Press 5RM

Nautilus Nitro Bench Press: started at 55x5 and kept adding 15 pounds until I hit a 5RM at 145 lbs.  This calculates to about a 165 max, so I will calculate the coming weeks off of that.

Assisted Chinups (Light/Monster Mini Bands): 2 sets of 8, 2 sets of 7

T-Bar Row: 90x10x4

Hoist Dual 700 Assisted Dips: 120 pounds assist/121 pounds lifted for 4 sets of 10.

DB Preacher Curls: 25x7x4

Wrist Roller: 2 sets of 4, 2 sets of 3

Was supposed to do the behind the back shrugs but both Smith machines were taken.  I know I could have just used a free weight bar but my ass gets in the way.

Jacobs Ladder: 5 intervals of 1 min on and 1 min off. Hard as this was cardio-wise, my muscles tired out before my lungs did. Last 2 sets were the hardest.

Runners World Beginners Program Week 1

7 intervals of 1 minute running at 7 MPH and 2 minutes walking at 3.5 MPH.

This pace or 6.9 MPH should be enough to get me to a 13:00 1.5-mile run. I was going to start more gradually but also wanted a pace that would keep my fat burning processes going while improving my speed. The run today wasn't too bad, manageable actually. Let's see what happens.

5/3/1: Deadlift 5RM

Snatch Grip Deadlift: 135x5, 155x5, 180x5, 190x5, 205x6 (Rep Out Set)

Bulgarian Split Squat w/Front Foot Elevated: 4 sets of 8. I've being trying to Dr Phil myself out of doing these since I wrote this workout out this weekend. I hate these for the same reason they work. More than the machines and even some squats, it hits my legs completely. Even the backs of my legs. They burn like crazy, too.

Seated Calf Raises: 55x8x4

Hoist Roc-It Seated Leg Curls: 199x5x5

Decline Situps: Sets of 14, 8, 6, 4 reps

45-Degree Hyper: 4 sets of 8 reps

5/3/1: Military Press 5RM

Nautilus Nitro Laterals: 75x10x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 8, 8, 7, and 7 reps

Nautilus Nitro Compound Row: 80x10, 90x10, 100x10, 95x10

Hoist Roc-It Shoulder Press: 55x5, 69x5, 83x3, 97x5, 104x5, 111x6 (Rep Out Set)

Triset:
Trap Bar Shrugs: 135x10x4
DB Curls: 25x7x4
DB Hex Holds: 4 holds of 15+ seconds each hand

5/3/1: Bench Press Deload

Nautilus Nitro Bench Press: 80x15x3

Hoist Dual 700 Neutral Grip Chinups: 239 BW/160 assist for 3 sets of 15.

T-Bar Rows: 75x15x4

Hoist Dual 700 Dips: 239 BW/140 assist for 3 sets of 15

Triset:
DB Preacher Curls: 15x15x3
Barbell Shrugs: 85x15x3
Wrist Roller: 2.5 x 4 x 3

Tomorrow is the last day of this 8-day stretch. Easy PT this drill weekend, then 5/3/1 5RM week starts it back up again.

5/3/1: Squat Deload

Hoist Compound Motion Leg Press: 390x15, 390x11+4, 390x10+5.  When it was all said and done my quads and backside were puffed. 

Back Extension: 3 sets of 10

Hoist Roc-It Seated Leg Curls: 115x15x3

Hoist Rotary Calf Machine: 35x15x3.  Not a lot of weight but this machine hits my calves deep.  Almost feels like a donkey calf raise.  Done with a 3-second stretch at the bottom and a 3-second pause at the top.

Steep Decline Situp: sets of 9, 7, 5, 4 reps

5/3/1: Military Press Deload

All Notation: Weights x Reps x Sets

Nautilus Nitro Laterals: 60x15x3

Hoist Roc-It Lat Pulldowns (Pronated Grip): 70x15x3

Nautilus Nitro Compound Row: 70x15x3

Nautilus Nitro Overhead Press: 70x15x3.  Did not not what this machine does to my shoulder towards the top, almost as if it were trying to converge arms.  Great idea for bench presses, bad for shoulders.  Won't use this machine again.

Behind The back Shrugs: 95x15x3

Reverse Curls: 30x15x3

5/3/1: Deadlift 1RM

Smith Machine Squats: 95x5, 125x5, 155x5, 185x3, 215x2, 245x1, 275x1.  This was supposed to be the second movement, but all the open spaces to deadlift were taken.  As were the squat racks: I joked that they may have to change Mondays from Bench Press Mondays to Squat Mondays.  As such, unsure about what a boxless squat would feel like, I did this as a test instead of doing 4 sets of 10.  Need more time away from the box, felt odd.  That, or it was too close to my last hard leg workout.

Deadlifts w/35-lbs Plates: 115x5, 140x5, 165x3, 190x5, 220x3, 245x5 (Rep Out Set).  True what they say about squats before deads: I had just a little more pop.

Hoist Roc-It Seated Leg Curls: 133x10x4.  Too easy, will do 155 next time.

Since I did two maxes, I skipped everything else.

You may have noticed the lack of aerobics this week.  Since I have been doing weights everyday until this Friday, I dropped the aerobics.  Will start running on Saturday.

5/3/1: Bench Press 1RM

Incline Bench Press: 75x5, 90x5, 110x3, 125x5, 140x3, 160x7 (Rep Out Set). 2 weeks ago, I tested out at 165 for a 5RM, or a 185 computed max. Today, it was 2 more reps with just 5 less pounds, or a 192-lbs computed max. I'll take it.

T-Bar Row: did triples starting with 45 pounds and 15-lbs increments, got to 135x3 and 150x1.

Assisted Chinups (Light Bands): 6 sets of 3. That row test made me pay: on the last 3 sets, the second rep was slow and the last rep was a struggle.

Hoist Dual 700 Assisted Dips: 120 pounds assist/118 pounds lifted for 4 sets of 10.

DB Preacher Curls: 20x10x4

DB Hex Holds: 4 holds for time with 20 pounds.

5/3/1: Squat 1RM

I have drill next weekend and know that I won't be able to do my regularly scheduled workouts, so I'm trying to do a workout each day to make it up. Not too hard, hopefully, since the deload week is coming up. Good, since I was so beat this morning that I had a 2+ hour battle with the snooze button. My son wanting to go the the gym this afternoon forced my hand.

Hoist Compound Motion Leg Press: 300x5, 370x5, 440x3, 510x5, 580x3, 650x7 (Rep Out Set). Much better than expected, may adjust the numbers upward for the next round. I guessed around a 741 max when I started using the leg press: this computes to about a 780 max.

Seated Calf Raises: 55x8x6. Supersetted with the leg presses.

Hoist Roc-It Seated Leg Curls: 167x8x3, 230x1 (test) followed by 167x6

Arched Back Good Morning: 85x5, 105x5, 125x3, 145x5, 165x3, 185x4 (Rep Out Set)

Decline Situps: Sets of 15, 11, 8, and 5 reps.

Played basketball for aerobics.

5/3/1: Military Press 1RM

Cold Tests (ie, no warmups):
Barbell Shrugs: 155x4
Hoist Roc-It Lat Pulldown: 136x2
Flat Bench Press: 185x2

Regularly Scheduled Workout:
Nautilus Nitro Laterals: 90x8x4

Assisted Pullups (Light Bands): 6 sets of 3

T-Bar Rows: 110x8x4

Hoist Roc-it Shoulder Press: 56x5, 70x5, 77x3, 91x5, 105x3,111x7 (Rep Out Set), 125x4 (Rep Out Set)

Triset:
Behind The Back Shrug: 135x8x4
Barbell Curls: 65x8x4
Wrist Roller: 5x3x4

Didn't realize that the gym was on holiday hours today (closed at 5PM), so I didn't get to do aerobics.

5/3/1: Deadlift 3RM

Snatch Grip Deadlift (Test): 145x3, 165x3, 185x3, 205x3, 225x3, 245x3 (3RM). Using Brzycki's formula, this computes to about a 260-lbs max. I pulled with a double overhand grip and stayed strapless up until 205 pounds. After that, I used straps so as to keep the grip.

Smith Machine Squats: 160x12x2, 160x3. On the third set, My left glute and inner thigh pulled slightly. I waited a few seconds and reset my stance a bit but it came back when I tried again. Maybe it's just been a while since I squatted that wide, but I didn't risk it so I shut it down.

Hoist Roc-It Seated Leg Curls: 115x12x4

Hoist Rotary Calf Machine: worked up to a 60-lbs 6RM, then 40x10, and 30x15.

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Incline Bench Press: 65x5, 85x5, 105x3, 125x2, 135x3, 145x3, 155x6 (Rep Out Set)

Assisted Chinup (Monster Mini Bands): 5 sets of 3

T-Bar Rows: 80x12x4

Nautilus Nitro Bench Press: 80x12x4. The dip machine was taken.

Superset:
Preacher Curls: 40x12x4
Barbell Shrugs: 90x12x4

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Squat 3RM

Arched Back Good Morning: 75x5, 95x5, 115x3, 135x2, 155x3, 165x3, 175x5 (Rep Out Set)

Hoist Composite Motion Leg Press: 265x5, 335x5, 405x3, 475x2, 535x3, 565x3, 600x5 (Rep Out Set)

Seated Calf Raises: 45x10x4

Hoist Roc-It Seated Leg Curls: 133x10x4

Decline Situps: sets of 14, 11, 8, and 6 reps

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.

5/3/1: Military Press 3RM

Weighed in this morning at 230.  Yay!  Woke up hungry and when I looked in the mirror I looked just a little more cut, so I suspected some water loss and went to the scale. Haven't had to diet hard to get there, just eat a little smarter and snack more.

Hammer MTS Shoulder Press (Weight is per movement arm): started at 50 pounds for 3 reps and kept adding 10 pounds until I hit a 110-lbs 3RM.  Then I finished with 70x10 and 60x15.

Hoist Dual 700 Assisted Pullup (Wide Handles): worked up to 90 pounds of assistance for 3RM, then backed down to 100 pounds assistance and did 2 sets of 3.  The usual apparatus I use to do pullups was occupied, and this was the next best alternative.

Hammer ISO Rows (Elbows in - Weight is per movement arm): 90x10x3

Superset:

Barbell Curls: 55x10x4
Wrist Roller: 2.5x4x4

Pallof Press Isometric Holds: 20 for 4 holds of 30 seconds each side

30 minutes of treadmill walking, 3.5 MPH, Level 12 Hill profile.  This is my last week of walking, then I will replace the non-lifting days aerobics with a gradual buildup of running using a 10-week beginner's program from Runner's World and use things like Jacob's Ladder, Versaclimber, rowing machine, or medicine balls as finishers on weightlifting days.  In the past, I've tried to run this program and would have to constantly tweak it.  Looking back, I used to base my pace on my best pace in my actual running: left to my own devices, I usually run a 12-min 1.5 mile pace even if I could only do one good lap with it.  This time, I decided to base it on my last PRT results since that's all I was able to muster (15:01 1.5 mile).  I used the Training Calculator on the website for the Santa Clarita Runners club to calculate a pace of about 5.99 MPH.  I will uses 6.0 MPH on the treadmill to do the program.  Considering that a few weeks ago I was doing 5 intervals in a session at speeds approaching 8 MPH, this should work.

Combined with the weights, I should do much better in April.  I could throw intervals at it now, but I want to milk the easier stuff for all it's worth and save the hard stuff for a plateau or before the summer.  I mean, even the hill walking has proven to be an effective respite from what I was doing and I'm slowly leaning out, so a little extra may be all I really need.

I received a comment from Mich, and this woke me up.  I now noticed that when I switched the page style for this blog, I lost the links of pages I look at.  Have to fix it.

5/3/1: Deadlift 5RM

Was starting to get sick Wednesday morning, went full blown fever that night and after medicating it all night, woke up the next morning just serviceable enough to go to work.  Didn't do my leg workout or the aerobics day, so I changed things up and did a deadlift workout PLUS 45-minutes of treadmill walking today. 

Deadlifts w/35-lbs Plates: from 135 pounds, worked up to a 255-lbs 5RM (about 286 pounds max) in 30-lbs increments.  I have been wondering where I was with deficit deadlifts relative to my conventional deadlift so rather than guess, I did a 5RM test for this.  Next week, I will do a 3RM test with snatch grip deadlifts.  As for what to do on 1RM week, we'll  see.

Hoist Hack Squat Machine: 120x8x3

Hoist Roc-It Seated Leg Curls: 167x8x3

45 minutes of treadmill walking, 3.5 MPH, Level 11 Hill profile

5/3/1: Bench Press 5RM

All Notation: Weights x Reps x Sets

Incline Bench Press: 75x5, 95x5, 115x3, 125x5, 135x5, 145x7 (Rep Out Set)

Assisted Chinup (Light Band): 5 sets of 3

T-Bar Rows: 110x8x3

Hoist Assisted Dip Machine: 90-lbs assist for 3 sets of 8

Preacher Curls: 55x8x3

Wrist Roller: 5x3x3

30 minutes of treadmill walking, 3.5 MPH, Level 11 Hill profile

5/3/1: Squat 5RM

Arched Back Good Morning: worked up to 185 pounds for 5 reps then a 205-lbs 3RM.  Using Brzycki's formula, that's about a 217-lbs max.  So I will calculate weeks 2 & 3 based on 90% of that, about 195 pounds.

Hoist Composite Motion Leg Press: At about the same good morning strength months ago, I was doing a 741 calculated max so I calculated from 90% of that, about 667 pounds: 300x5, 370x5, 440x3, 500x5, 535x5, 570x7 (Rep-Out Set).  I consider this day like a squat day but in two pieces when you factor in the GMs.  To keep from losing my squat and deadlift, my deadlift movement on Deadlift day will be the Conventional DL with 35s, with 12" SSB Box Squat done as an accessory movement.

Seated Calf Raises: 30x15x6

Hoist Roc-It Seated Leg Curls: 115x15x4

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.  For the first two weeks, no running and just hill walking for aerobics each day, to prepare my legs for a running program based on endurance.  Two, to build a base level of conditioning. 

5/3/1: Shoulder Press 5RM (Kind . . . . of)

Hammer MTS Shoulder Press (Weight is per movement arm): worked up to a 95-lbs 5RM, then did 60x10 and 50x15.  Using Brzycki's formula [1RM = (Weight lifted at RM)/(1.0278 - (.0278xRM)], I figured a 106-lbs max, so 90% of that for next weeks' calculations is 95 lbs.

Assisted Pullups (Light Bands): 5 sets of 2

Hammer ISO Rows (Elbows in - Weight is per movement arm): 70x15x3

Superset:
Wrist Roller: sets of 4, 3, and 3 reps with 2.5 pounds
Barbell Curls: 45x12+3, 45x9+6, 45x9+3+3

Pallof Press Isometric Holds: 20 for 4 holds of 30 seconds each side

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.
 

Whether By An Inch or a Mile . . . . . .

On October 1, I weighed in for the Navy Physical Fitness Test (PFT) at 240 pounds with a 17.5-inch neck and a 41-inch waist. This put me at 25% bodyfat based on Navy measurement. And with two failures under my belt due to my stupidity, a third failure would have ended my Navy career. My command fitness leader (CFL) gave me until the weekend of November 5th, the last month for this PFT cycle, to pass. Pressure, eh?

Well, I passed. And I learned why I really should be serious about this and quit futzing around.

I started training seriously a week after October 1, and weighed in at 240 pounds. My goal was to come in at 229 on weight day with at least a 17-inch neck and 38-inch waist, a tall order since 10 pounds for me usually equates to 2-inches off in this weight range. On top of that, I had to maintain as much muscle as I could and since I had no plans of doing the sauna to drop weight, that meant having to diet smart. AND, I had to improve for the run since I had been inactive for 5+ weeks.

I did 5/3/1 and it worked like a charm, though it took doing 4 workouts every 6 days to do this. I had to rebuild a base for cardio for two weeks before kicking it into overdrive with the intervals, and I did two days low carb last week with a day of almost no carbs right after with a repeat of that this week. November 4th was my almost no-carb day, with 55 minutes of walking done on a treadmill for a workout. I dropped the sodium a lot that day and increased the protein, drank a lot of water up until 8PM.

The morning of November 5th, the CFL was at medical so I didn't get measured until almost 9AM: I was starving and pretty dizzy (how people do very low carb diets for months eludes me, this sucked). I weighed in at 229 with the 17-inch neck but my waist was 39 inches, yet I barely passed at 23% . Too close for comfort, and I might have dieted too aggressively. Worse, since we had a combined change of command/awards/retirement ceremony right afterwards, I didn't get to eat until 11AM. I carbed up aggressively for the next day's run, and just kept drinking.

Next day, it was cold but not too bad: the track surrounded the football field which was covered in Astroturf, so the surrounding area was warmer. I just did the minimum pushups and situps to get a Good score, and save myself for the run. But after the 1st of 6 laps, the feeling came over me that I would not pass: i was already winded. Yeah, I think that I was too aggressive just to get where I could pass. Now, I was in a panic. Since I had been training with intervals vice long steady distance, I decided to run the last 5 laps this way: half a lap walking, half running fast. I still passed with a 15:01 time running it like this but I felt sick afterward. When I got home, I conked out and called out sick on Monday the 7th. I felt tired and banged up. Took Tuesday off from the gym, too.

Today, I started up again. A plan is in the works so that maybe I don't do this anymore. Among the obvious lessons, the one that has me thinking is the running. While the intervals saved my hide, it barely did so. No matter what the sell is on HIIT aerobics, I have to train the long steady stuff.

More later . . . . . .

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: tested to a 100-lbs 6RM and a 115 pound 4RM.

Assisted Chinups (Light Bands): 5 sets of 2. Took off the monster minis, to start getting closer to training with bodyweight.

DB Rows (Elbows Out): 35x11, 9, 8 reps

Hoist Roc-It Shoulder Press: 62x15x3

Preacher Curls: 30x15x3

Offset DB Farmers Walks: 3 trips for each arm, with 60 pounds.

30 minutes of treadmill walking, 3.5 MPH, Level 10 Hill profile.

Deadlift Day

2 days before I measure before the Navy PFT and this was to be my last weight workout.  Tomorrow I will go very low carb and all liquids and just do 45-50 minutes of aerobics and that's it.  For the main movement, I stayed with what the 5RM week of 5/3/1 should have been.

Deadlifts: 135x5, 160x5, 190x5, 215x5, 230x5, 245x7 (Rep Out Set)

Seated Calf Raises: 45x8x6.  Supersetted with deadlifts, done with a 3-second hold at the bottom and top.

Hoist Roc-It Leg Curls: 133x10x4

Since the leg presses and squat racks were being used (Like the opposite of Bench Press Monday), I just walked on the treadmill for 45 minutes on a variable hill profile and made the higheest incline 11.5 degrees vice 11.0 degrees.

Upper Body Day

All Notation: Weights x Reps x Sets

Incline Bench Press: from 65 pounds for 5 reps, worked up to a 165-lbs 5RM

Assisted Chinups (Light/Monster Mini Bands): 4 sets of 6

T-Bar Rows: 105x8x4

Hoist Assisted Dip Machine: 100 pounds of assistance x 8 x 4

Behind The Back Shrugs: 135x8x4

EZ-Bar Curls: 70x6x4.  Was gonna do 60x8x4, but someone had the preset 60-pound bar.

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.9 MPH

Walk Day

45 minutes of treadmill walking, using a variable hill profile, maximum incline 11.0 degrees, 3.5 MPH.

Squat Day

All Notation: Weights x Reps x Sets

Hoist Hack Squat Machine: Worked up to a 140-lbs 5RM and a 160-lbs 2RM.  This is just plate weight, I have no idea what the sled part weighs.

Hoist Roc-It Seated Leg Curls: 167x8x4

Hoist Leg Press: 310x8, 380x8, 450x8, 520x8

Seated Calf Raises: 60x8x4

Skipped the lower back work.  Want to make my waist measurement smaller, so I’m avoiding anything that my make my lower back thicker.  Finished with treadmill intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Upper Body Work

All Notation: Weight x Reps x Sets.  All weights on Hammer machines are per movement arm.

Hammer MTS Incline Bench Press: 65x8x4

Assisted Pullups (Light/Monster Mini Bands): 4 sets of 6

Hammer ISO Rows (Parallel/Close Handles): 105x8x3

Hoist Assisted Dip Machine: 90 pounds assist x 8 x 4

Barbell Shrugs: 115x8x4

DB Hammer Curls: 25x7x4

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

Backblogging + 5/3/1 Deadlift 1RM

So, where are we since I was really, really lazy?

I have still been doing 5/3/1 but on a 2 on/1 off rotation (ie. 4 workouts every 6 days) since I have been trying to drop to 230 pounds for November 5th Navy PFT measurement.  I hit all my marks up to the 1RM week.  This last deadlift workout was done not according to workout plan, since I wanted to maintain trap thickness.  The 1RM week was done with 5x5 on accessory work: I wanted to try and stimulate as much as I could the week prior, and use the week of to maintain and lean up a bit more.

Wednesday evening, after a day of nothing but protein drinks and a few days of low carb eating, I weighed in at 232 pounds.  This was my November 4th goal so I was happy to be ahead of schedule: 2.5 weeks ago, I weighed in at 240 pounds.  I want to drop 1.5 - 2 inches off my waist while maintaining my 17.5 inch neck so to be lifting hard and getting thicker while getting leaner is choice.  One other thing that is helping is that I have added intervals on the treadmill.  The only downside to this is a sore muscle near my hip, and I've been foam rolling those. 

This was my Deadlift workout.  To keep the hip happy, I skipped the single leg work and did the leg press but did a few sets of 5 with a few reps left in the tank.  Still left me tired, but in a good way.

Conventional Deadlift: 135x5, 165x5, 195x3, 225x5, 255x3, 285x5 (Rep Out Set)

Hoist Leg Press: 310x5, 380x5, 450x5, 520x5, 590x5

Hoist ROX Leg Curls: 186x5x5

45-degree Hyper: 5 sets of 8

Seated Leg Curls: 60x5x6.

Behind the Back Curls: 145x5x5

Treadmill Intervals: 5 intervals at 1.0 incline, 2 minute at 3.5 MPH and 1 minute at 7.7 MPH

5/3/1: Squat 3RM

All Notation: Weights x Reps x Sets


12" SSB Close Stance Box Squat w/1-Pr Chains (277): 100x5, 125x5, 150x3, 175x2, 200x3, 215x3, 230x3 (Rep Out Set)

Single/Double Calf Raises: 1 set for each squat set

Barbell Shrug: 75x15x3

GHR: 4 sets of 6

16" Lateral Crossover Step Up: 4 sets of 8

I skipped the SSB Arched Back Good Mornings, my lower back was beat. 

I jumped on my NordicTrack E3800 treadmill at home and did a 20 minute program with 4 intervals of 3.5 MPH at 5.0 incline for 3 minutes/6.0 MPH at 0.0 incline for 1 minute.  I was dripping sweat after that, felt good to start running fast again.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Flat Bench Press (180): 75x5, 90x5, 105x5, 115x3, 130x3, 145x6 (Rep out Set)

Assisted Dips (Light Band): 1 set of 7, 1 set of 6

Superset:
Assisted Chinups (Light/Monster Mini Bands): sets of 6, 6, 5, 5 reps
DB Rows (Elbows Out): 40x10, 9, 8, 7 reps

Superset:
SSB Behind The Back Shrug: 100x9x4
DB Hammer Curls: 15x15, 12, 10, 10 reps

5/3/1: Deadlift 5RM

All Notation: Weight x Reps x Sets

Conventional Deadlift: Started at 135 and in 35-pound increments, worked up to a 5RM of 285.  This was better than my 3RM test just over a week ago, and my form was better with less forward lean and a better takeoff.  That said, enough testing;)

Nautilus Nitro Bench Press: Starting from 45 pounds, worked up to a 5RM of 135 pounds and a 1RM at 150 pounds.

Hoist ROX Seated Leg Curls: 133x10x4

High Step Up: 4 sets of 7

45-degree Hyperextension: 4 sets of 8

Seated Calf Raises: 40x10x4

Treadmill: 45 minutes, 3.5 MPH, Hill Profile with -2 lowest hill setting and 11.0 maximum hill setting.

5/3/1: Military Press 5RM

All Notation: Weight x Reps x Sets

Hammer MTS Shoulder Press: 45x5, 55x5, 65x5, 75x5, 80x5, 85x7 (Rep Out Set)

Hammer MTS High Row: 60x10x4

Hammer Iso-Lateral Row (Close-In Handles): 70x10x4

Nautilus Nitro Lateral Raises: 75x10x4

5/3/1: Squat 5RM

All Notation: Weight x Reps x Sets

Quad Set:

DB Curls: 15x15, 15x15, 15x12, 15x10, 15x8, 15x8, 15x7, 15x6
12" SSB Low Box Squat w/1-Pr of chains (277):  Barx5, 100x5, 110x5, 140x3, 165x2, 190x5, 200x5, 215x5 (Rep Out Set)
Trap Bar Shrug (Test): Barx5, 65x5, 85x5, 105x3, 125x2, 145x5, 165x5, 185x5 (5RM)
Wrist Roller: 2.5x3x8

Quad Set:

Assisted Glute Ham Raises (Light Bands): 5 sets of 5.  Hams were sore from the last time I did GHRs.
16" Lateral Crossover Step-Up: 5 sets of 8 each leg.
Romanian Deadlifts: 140x10x5.
Single/Double Calf Raises: 5 sets to failure

30 minutes on the treadmill, Max Speed 4.5 MPH, Recovery running profile.  Time to at least start trotting.

5/3/1: Bench Press Week 1

All Notation: Weight x Reps x Sets.  All numbers in parenthesis are 1RM of computed max before conversion. 

Flat Bench Press (180): 75x5, 90x5, 105x5, 120x5, 130x5, 140x7 (Rep Out)

Close Grip Bench Press: 105x12, 105x10

Superset:
Assisted Chinup (Light/Monster Mini Band): 4 sets of 5
DB Rows (Elbows Out): 40x8, 40x7, 40x6, 40x5

Superset:
Barbell Shrug: 105x10x4
DB Hammer Curls: 25x8, 25x7, 25x6, 25x5

Treadmill: 30 minutes, interval, max speed 4.0 MPH, max incline 6.0

Shoulder Day

All Notation: Weight x Reps x Sets

Nautilus Nitro Laterals: Worked up to 110 pounds for a 6rm

Hoist ROX Shoulder Presses: 104x5x5


Hoist ROX Wide Lat Pulldown: Worked up to  126 pounds for a 4RM


T-Bar Row (Low Handles): worked up to a 100-lbs 5rm and a 115-lbs 2rm.


Superset:
Hoist Machine Shrugs (Neutral Grip): 90x10x3
DB Curls: 20x9x3

Precor AMT 835 Adaptive Motion Trainer: 30 minutes, Interval Setting. 

Squat Day

All Notation: Weight x Reps x Sets

12" SSB Low Box Squat w/2-Pr of chains: 140x2x12.  Since I tested on Friday for this movement, and tested heavy on deadlifts on Tuesday, then I did these light.  It has been so long since I have done speed work that I forgot how much like cardio this could become - - - rest periods were 60 seconds.  These were supersetted with single leg calf raises.

Glute Ham Raises: 6 sets of 5.  Goal was 30 reps.

16" Lateral Crossover Step-Up: 3 sets of 8 each leg.

Romanian Deadlifts: 140x10x3.

30 minutes on the treadmill, walking on a hill profile.  I was drenched and panting by the end of it.  I'm sure the leg workout had something to do with it.

Bench Press Day

All Notation: Weight x Resps x Sets

Flat Bench Press w/1-Pr Chains: 75x3, 90x3, 105x3x8.  Since I tested to a heavy 5rm on Wednesday, I decided to do this today. 

Close Grip Bench Press: 90x15, 90x12

Superset:
Assisted Chinup (Light/Monster Mini Bands): 1 set of 5, 3 sets of 4.
DB Rows (Elbows Out): 40x7, 5, 5, 4 reps

Sled Sprints: 2 of them with 90 total pounds.  Each one was a sprint backwards, then I turned the belt around and sprinted forwards.  almost two months ago, I could do 6 of these.  Now, two made me so physically uncomfortable that I had to stop. 

Superset:
SSB Behind The Back Shrug: 100x8x4
DB Hammer Curls: 20x10x4

Elliptical Trainer: Interval setting, Level 5, 30 minutes

SSB Low Box Squat Test

12" SSB Low Box Squat: worked up to a 240 pound triple, rested 5 minutes, then got a 270 pound double.  And that was it.

Ende Neu

Hoist ROX Shoulder Press: Worked up to 111 for a 5RM and a 125 lbs single.

Assisted Pullup (Light/Monster Mini Bands): Sets of 5, 5, 4, 4 reps

Hoist T-Bar Row (Elbows In): 85x8x4

Incline Laterals: 75x9, 75x8, 65x8, 65x7

Superset: Machine Shrugs (Neutral Grip): 90x9x3
                DB Curls: 20x9x3

Superset: Decline Situps: Sets of 10, 10, 9 reps
                DB Hex Holds: 3 holds with a 20-lbs DB

Precor AMT 835Adaptive Motion Trainer: 30 minutes, Interval Setting.  Heartrate was mostly in the 160-180 range.  Yeah, I'm out of shape.  It took a minute to get a handle on the motion of ththing but once I did, it kicked my ass proper.

Conventional Deadlift test

Conventional Deadlift: Worked up to a 295 triple, and a 315 single.  Sad, but the good news is that I was able to triple 235 with a double overhand grip.  So my left arm is starting to get its grip back.  Of course, I'm being guarded about that.

Flat Bench Press: Worked up to a 160 pound 5rm.  Equally sad, and the way the reps went I'm beginning to think that getting my strength back is not the only issue.  My speed is horrible.

5/3/1: Cycle One Week 3: Bench Press

All Notation: Weight x Reps x Sets

Incline Bench Press: 50x5, 65x5, 80x5, 95x3, 110x2, 125x5, 140x3, 155x5 (Rep Out Set). Between each set, I sprinted 50 yards backwards with the sled (sled was 35 pounds + 55 pounds added) followed by a 50 yard sprint forward return. I used to do it in reverse order but found that doing it this way was more exhausting since it took the quads out and made me have to push off harder to sprint. After about 6 of these, though, I was reduced to walking the last 2 sets out of exhaustion.

Superset:
Assisted Pullups (Light/Monster Mini Bands): 3 sets of 4
Offset Sandbag Carry w/60 pounds: 50 yards with bag on left shoulder, 50 yards return with bag on right shoulder. My shoulders, upper pecs, and upper back got a pump from doing this.

Superset:
Incline Bench Press: 115x8, 115x7x2
Dead Stop DB Rows (Elbows In): 40x7x3

5/3/1: Cycle One Week 3: Squat

I've been on a steady run of workouts for almost a month now and since I just got a new hard drive on my desktop, I am more apt to blog without loafing off since it's not in my room.

Between every set, I jumped rope. So usually when I start back up after being lighter, my weight skyrockets. Not this time, and my calves are starting to get cut, so hurrah!!!

Have been using an assistance template based on Mike Robertson's Simple Strength program (http://www.t-nation.com/free_online_article/most_recent/simple_strength_multimonth_program&cr) with good results. I started using the template because of how the posterior chain work and ab work was structured. Regardless, read the article, for a much better explanation. Oh, and I doing more sets of 8, been a while since I've used 8s.

All sets: Weight x Reps x Sets

SSB Low Box Squats (265 Max)(239 adjusted max): Bar x 5, 95x5, 120x5, 145x3, 170x2, 180x5, 205x3, 225x3 (rep out set).

GHR: 4 sets of 5

Bulgarian Split Squats w/Strength Shoes: 3 sets of 10

SSB Arched Back Good Mornings: 135x8x3

Blast Strap Ab Fallouts: 3 sets of 6

Squat Workout

Hack Squat Machine: 105x12x4. Weird, all the squat racks were taken which does me proud but sucked ass for me. But this machine lit my quads up, so no tears shed.

High Step Ups: 4 sets of 8+. I could barely do these after the squats, could barely lock it at the top, and my glutes were surprisingly pumped, too.

45-degree Hyper: 5 sets RO (repped out).

Hoist ROX Leg Curls: 115x12x4

Single Calf Raises: 4 sets RO

Superset:
Bosu Ball Side Planks: 4 holds to failure, each side
Prone Jacknife on Physioball: 4 sets of 5.

Upper Body Workout

Assisted Chinups (Light Bands): 6 sets of 2
T-Bar Rows: 70x12x4
Rear Delt Machine: 35x12x4
Nautilus Laterals: 70x12x4
DB Extensions: 20x12x4
MarPo Kinetics Rope Pull Machine: 4 sets of 1 minute at Level 3
Pallof Press Isometric Holds: 4 holds of 20 seconds each with 20 pounds

No aerobics. Feel guilty about this. Really. This workout drained me.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Thursday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Deadlift Workout

Snatch Grip Deadlift: 135x12x4

Superset:
Bulgarian Split Squat w/Front Foot Elevated: BWTx6x4
Seated Calf Raises: 40x12x4

Hoist Seated Leg Curl: 42.5x12x4

Nautilus Adductor/Abductor: 65x12x4

Prone Jackknife on Physioball: 4 sets of 6

I tried to do Jacob's Ladder for a finisher but 30 seconds into the first interval I had no legs left. I may use the Rope Pull Machine on leg days and Jacob's ladder on upper body days to dodge this. This workout was grueling enough on it's own.

MIlitary Press Day

Hoist Roc-It Shoulder Press: 69x12x4

Incline Bench Press: 125x8, 125x7

Superset:
Assisted Pullups (Light/Monster Mini Bands): Set of 4, 3, 2, 3 reps
Band Pull Apart (Monster Mini Bands): 4 sets of 4

Superset:
DB Shrugs: 45x12x4
DB Curls: 20x9+6, 20x6+4, 20x5+3,20x4+2

Finisher:
MarPo Kinetics VLT Rope Trainer: 10 intervals of 1 minute on and 1 minute off. For an idea of what this machine is and how it is used, go to http://www.marpokinetics.com. I wanted a finisher that was not leg intensive, since I would be doing the Jacob's Ladder on leg days and running on off days. This machine left me with an unusually good pump.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Squat/Crossfit Day

I had drill this weekend at Joint Base Ft Lewis/McChord. They have a huge and awesome gym, with an even more awesome crossfit room with racks, bumper plates, kettlebells, medicine balls, gymnastic rings and all the good stuff. So I went early so that I could knock out my squat workout before the unit's workout. Fun stuff.

Circuit:
Front Squats: 65, 85, 105, 125, 145, 165 to failure
Log Press: 6 sets to failure with log only
Battle ropes: 6 sets to failure
Barbell Curls: 6 sets to failure w the bar. Catch breath.

Reverse Hyper: 5 sets of 6 with no weight

Unit Workout: 4 corners of a field run twice (about 1.5 miles): jog to one corner, do pushups for a minute, sprint to next corner, do sit-ups for a minute, repeat. Ran out of gas the second go around but still finished out. Went out a few hours later for pizza, a beer, and a mojito. Drove back to the room, layer on the bed to watch Cartoon Network and fell asleep.

Chinup Day

Assisted Chinups (Light/Monster Mini Bands): sets of 5, 5, 4, 4, 3
T-Bar Rows: 65x15x3
Rear Delt Machine: 30x15x3
Nautilus Laterals: 60x15x3
MarPo Kinetics VLT Rope Trainer: 4 sets of 1 minute each at Level 2
DB Extensions: 15x15x3

Runners World Beginners Program: 7 intervals of 1 min at 6.7 MPH and 2 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time.