5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press: 30x5, 45x5, 60x3, 75x5, 80x5, 85x7 (Rep Out Set)

LifeFitness ISO Row (Elbows In): 100x10x4

Hoist Roc-It Lat Pulldown (Wide Pronated): From 40-something x 5 to 126x5 (5RM).  At increments of just under 15 pounds per block, this was about 7 sets.

Hoist Assisted Dip Machine (Weight is after assistance): 135x10, 10, 8, 8 reps.

LifeFitness Bicep Curl: 41x10, 10, 8, 6 reps

Core Engaged Dead Bugs: 5 sets

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

That was yesterday's workout.  I could barely get up this morning not just because I slept like a stone, but because I was drained.  My idea for now is to eschew the long aerobics sessions and do quick, hard sessions.  But if I am going to do that, I shouldn't do max tests of any sort, and stick to the workouts.  An improvement in diet wouldn't hurt, either.

Bagged the leg workout today, will do it tomorrow.

5/3/1: Squat 5RM

Hoist Composite Motion Leg Press: 225x5, 340x5, 450x3, 565x5, 600x5, 640x7 (Rep Out Set)

Arched Back GM: 50x5, 80x5, 105x3, 130x5, 140x5, 150x7 (Rep Out Set)

LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x4

Assisted Pistols (Average Bands): 4 sets of 3.  For the past couple of months, I was doing speed work with a Safety Squat Bar and 80 pounds of chain, good for a 25-pound gain.  I just needed a little break from squatting, so today I started doing this.  But since Leg presses are better for my deadlifts than my squats, I am doing the assisted pistols on this day, and Bulgarian split squats on the deadlift day to improve my squat.

Hoist Roc-It Leg Curls:  Worked up to a 214 pound single.  Because of how the weights were graduated, it took me about 8 sets to get there.  Drag. 

Had a lot of grocery shopping to do, and I got a very late start, so no abs or walking.

5/3/1: Bench Press 5RM

Starting Bodyweight: 239 pounds.

LifeFitness Bicep Curl (Test)(11 LBS Initial Resistance): 11x5, 21x5, 31x5, 41x5, 51x5, 61x5, 71x5 (5RM - calculates to about 80 LBS 1RM)

LifeFitness ISO Row (Elbows IP): 45x5, 65x5, 90x3, 110x5, 117.5x5, 125x7 (Rep Out Set)

Hoist Pec Deck (Test): 40x5, 50x5, 60x5, 70x5, 80x5 

Incline Bench Press: 115x 10, 8, 7, 7 reps (5RM - calculates to about 90 LBS 1RM)

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

Core Engaged Dead Bug (5 sets of 3).  This year, I have spent more time than I ever have experimenting with ab movements than I ever have, because I still feel that my abs need to be strengthened up.  Getting into the initial position itself lead me to believe that where I was operated on may be a problem: my abs immediately engaged, but my right side burned.  As Mike Robertson said in the a recent t-Nation article about this movement, it's harder than it looks.

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

It's been a long time, but I won't backblog.  Explanation is coming.  Feels good to be back at it.

Play PRT Plus

My original plan was to do 10 rounds on Jacobs Ladder today, then 10 rounds of burpees/battle ropes tomorrow, then rest Saturday after PRT measurement and PRT Sunday.  But one of my co-workers invited me to her birthday party tomorrow after work, and my plans went up in smoke.  Almost.  I started out just wanting to do a light session plus the Jacobs Ladder for 8 rounds . . . . .

Superset:
Bulgarian Split Squats (Front Foot Elevated): 3 sets of 12 @ BWT
LifeFitness Seated Calf Raises: 3 sets of 12 @ 95 lbs

Assisted Pullups (Average Band): sets of 10, 8, 6 reps

Kettlebell Swings: 3 sets of 15 @ 20 lbs

LifeFitness ISO Shoulder Press: 3 sets of 13 @ 60 lbs

LifeFitness Bicep Curls: 3 sets of 15 @ 41 lbs

Decline Situps: sets of 15, 11, 8 reps

. . . . . since I wanted to do like the PRT and approach hard aerobics after being exhausted from the other movements.  So rather than do Jacobs Ladder, I ran to see how my run was doing.

LifeFitness Treadmill, Level 3 Hill:
5 minute warmup
8.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
4.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
2 minutes at 7.0 MPH
1 minute at 8.0 MPH
2 minutes at 2.0 MPH
45 seconds at 9.0 MPH
Cool down

What surprised me was how well this went, especially after the weights and considering that I barely run.  Yeah, I really need to dedicate myself more to running for more time.  But I'm glad I did the session.  I got to work up a really good sweat AND now I have no worries.

Last Weight Workout Before Navy PRT

Yesterday's workout was not organized in any particular way.  Most if it was just to guarantee that I did not lose any size up top on the back and neck since Navy measurement makes a big neck a must.  I would never make the required bodyweight of 192 pounds for my height (even after my surgery and a liquid diet, 201 pounds was as low as I got), so Navy BMR is always my saving grace.  I worked up to 160x2 for the Behind the Back Shrugs and 170x5 for the LifeFitness ISO Row with my elbows in, to that end.  I supersetted calf raises to failure with every set of shrugs.

With the squats, I just wanted to make sure I didn't slide backwards.  What I found out, instead, was that I needed to deload.  I was going to do 170 for 4 sets of 10 to start the whole workout but when I racked it, it felt heavy.  So after the calf raises and shrugs, I started squatting just using triples up to 255 pounds.  Then I barely got 285.  The I managed to get 315 pounds down but not up. 

Today I woke up at 235.5 pounds.  I went to the sauna this afternoon.  Next two days will just be easy aerobics.  After this weekend, I will do a deload week.

RE Upper Body

All Notation: Weight x Reps x Sets.  Morning Weight: 236 pounds (It's finally starting to inch downward again).

Incline Bench Press: 125x10x4

T-Bar Rows: 105x10x4

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

Hoist Assisted Dip Machine (Weight is after assistance): 140x10x4

Reverse Curls: 40x10x4

Cable One Arm Shrug: 50x9x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

Deadlift 5RM

Saturday's Workout:

Conventional Deadlift: 155x5, 190x5, 225x5, 260x5, 295x5, 330x5.  Not bad: calculated out, this was about a 371-lbs max, 4 pounds off from my 375-lbs single.  Since PRT time is a week away, I figured I could keep my upper back and neck if I just continue to go heavy.

Hoist Roc-It Leg Curls: 133x12x6.

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Sunday: Spent some time in the sauna.  After two rounds and a cold shower in between, came out about 3 pounds lighter.  Yes, I know it's temporary.  I'm not doing this the day before measurement, better in advance.  Will repeat on Wednesday. 

5/3/1: Shoulder Press 5RM

LifeFitness ISO Shoulder Press:  35x5, 50x5, 70x3, 85x5, 90x5, 95x7 (Rep Out Set), 55x9 (Rep Out Set), 55x7 (Rep Out Set).

LifeFitness ISO Row (Elbows In): 105x12x4

Assisted Pullups (Light Bands):  sets of 5, 4, 4, 3 reps.

 

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.

 

Finisher:
LifeFitness Treadmill, Random profile, 45 minutes at Level 13

Leg Day

Hoist Compound Leg Press: 240x5, 340x5, 440x5, 540x5, 640x5, 740x1.  This wasn't very good, actually.  I had to report to the front desk that the machine kept sticking in spots. 

Hoist Roc-It Leg Curls: Worked up to a 230 pound 6RM

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

Bench Day

All Notation: Weight x Reps x Sets

Flat Bench Press: 120x12x4

Assisted Wide Neutral Grip Chinup (Light Band): sets of 6, 5, 4, 4 reps

T-Bar Rows: 90x12x4

Hoist Assisted Dips: 123x12x4

LifeFitness Bicep Curls: 42x12x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.

5/3/1: Deadlift 1RM

Conventional Deadlift: 135x3, 175x3, 215x3, 255x3, 295x3, 335x3, 375x1 (1RM). Last time I pulled 375 was after testing squats, and that was just 4 singles.  This time, it was just deadlifts for triples, and I still got the 375.

Finisher:
Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 10 Rounds.

5/3/1: Shoulder Press 1RM

LifeFitness ISO Shoulder Press:  42.5x5, 55x5, 67.5x3, 80x2, 95x5, 105x3, 125x1 (1RM).  I was wiggling a bit and gritting my teeth to get the 125.  I should note that this week, because I have PRT this week and a 1-week school where about the only PT I will do is run, I maxed out this last week vice sticking to a rep max like the program calls for.

Assisted Pullups (Monster Mini Bands):  sets of 4, 4, 3, 3, 3 reps.

LifeFitness ISO Row (Elbows In): 75x20x3.  On the first set of twenty, I pull a muscle in my mid back.  Go figure.  AND I deadlift tomorrow.

Hoist Roc-It Shoulder Press: 55x20x3

KB Offset Carries: 4 carries each side with a 40-lbs kettlebell.  I walked to one end of

the gym holding it in my right hand, then back holding it in my left hand.

5/3/1: Squat 1RM

12" Box Squat: 95x5, 125x5, 155x3, 185x3, 215x5, 245x3, 275x1, 315x1, 275x1.  I wanted to feel 315 on my back again.  I have toyed with getting it back, trained towards it, trained around it, for a long time and felt like I needed to actually do it just to remove the doubt.  So I did nothing else but this.  It felt a bit heavy when I racked but my back stayed straight as I squatted it and even with a 2-second pause, it came up smooth.  Now, back to the regularly scheduled loads.

5/3/1: Bench Press 1RM

All Notation: Weight x Reps x Sets

Bench Press:  80x5, 100x5, 120x3, 140x2, 160x5, 180x3, 200x1, 220x1.  It has been a long time since I have done the bench press so I skipped the pushups and went for a max, instead.  I was happy:  it has been a long time since I benched 220 and it went up fast and clean.  So whatever I am doing is working.

Assisted Chinup (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

T-Bar Rows: 65x20x3.  Most I did in a shot was 16, then a few seconds breather to get the rest.  Least was the last set: 11 then 6 then 3.

Hoist Assisted Dip Machine (weight is with assistance): 92x20x3.  most reps in a shot was 20, least was 16.

Lying Leg Raises: 6 sets to failure

5/3/1: Deadlifts 3RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 238 . . . . . WTF!!!  My volume IS lower than less week, intensity is greater, weight is heavier.  Maybe, I need to eat a tad more.  Or go lower carb.  But these past few days were not going to be those days.  I'm pretty spent. 

Conventional Deadlift: 165x5, 220x3, 270x3, 285x3, 305x5 (Rep Out Set). 

Superset:
LifeFitness Seated Calf Raises: 145x6x5
Bulgarian Split Squats w/Front Feet Elevated: 20x6x5, each rep done with a 2-second pause at the bottom.

Hoist Roc-It Leg Curl (Test): 214x6x5

Physioball Jackknife: sets of 8, 7, 6, 5, 4, 3 reps, each rep done with a 2-second pause in the tucked position..

No aerobics, not much energy or motivation.  But that's OK, because the next few weeks the assistance work will be lighter at higher volume, and the aerobics will get harder and shorter to get the fat burning. 

5/3/1: Shoulder Press 3RM

All Notation: Weight x Reps x Sets
LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x5, 90x5, 95x5 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps

LifeFitness ISO Row (Elbows In): 150x6x4

Hoist Roc-It Shoulder Press: 111x6x4

Lying Leg Raises: 5 sets to failure

Finisher:
LifeFitness Treadmill, Hill profile, 45 minutes at Level 12.

5/3/1: Squat 3RM

All Notation: Weight x Reps x Sets

Superset:
Squats: 100x5, 140x5, 185x3, 225x3, 240x3, 255x5 (Rep Out Set)
Standing Calf Raises: 6 sets to failure

LifeFitness Kneeling Single Calf Raises: 40x6x5

Superset:
Crossover Lateral Step Ups: sets of 8, 7, 6, 5, 5 reps
Pallof Press Isometric Holds: 30 pounds for 5 holds each side

Finisher:
Jacobs Ladder for 8 rounds of 90 seconds on and 60 seconds off.

5/3/1: Bench Press 3RM

All Notation: Weight x Reps x Sets

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 5 reps. 

Assisted Chinups (Monster Mini Bands): sets of 4, 3, 3, 3, 2 reps. 

T-Bar Rows: 135x5x4

Hoist Assisted Dip Machine (Weight is minus assistance): 192x6x4. 

Twisting Situps: 4 sets to failure

Finisher:
LifeFitness Treadmill, Around the World profile, 45 minutes at Level 14.

5/3/1: Deadlifts 5RM

All Notation: Weight x Reps x Sets

Morning Bodyweight: 236.9 (Woohoo, down from 240 the week before!).

T-Bar Rows (Test): 50x2, 67.5x2, 85x2, 102.5x2, 120x2, 135x2, 155x2, 170x1 (1RM)

Conventional Deadlift: 155x5, 205x5, 255x5, 270x5, 285x7.  My back felt stiff from the squat workout a few days before, and felt iffy when I pulled the 270 lbs reps probably because I was windmilling from using a staggered grip.  So I brought out the straps for the 285s and pulled double overhand, with no pain and the reps were better.  After that, I felt drained.

Superset:
LifeFitness Seated Calf Raises: 95x12x5
Bulgarian Split Squats w/Front Feet Elevated: BWTx9x5.  After this, I decided to do low intensity aerobics.  My legs were toast.

Hoist Roc-It Leg Curl (Test): worked up to a 246x3.

Physioball Jackknife: sets of 7, 7, 6, 5, 4 reps

I tried to walk on the treadmill, but I was spent. 

5/3/1: Shoulder Press

LifeFitness ISO Shoulder Press: 32.5x5, 47.5x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set), 55x10 (Rep Out Set), 55x8 (Rep Out Set)

Assisted Pullups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps

LifeFitness ISO Row (Elbows In): 105x12x4

Pallof Press Isometric Holds: 30 pounds with 4 holds each side.  Longest I could hang on was 15 seconds.  May start cycling lighter weights for longer holds.

Finisher:
Jacobs Ladder: 8 rounds of 75 seconds on and 60 seconds off.

On March 11, in preparation for Navy physical and to start getting lean, I decided to do a workout a day for 26 days. Today was Day 4.

5/3/1: Squats:

Notation: Weight X Reps X Sets
Morning Bodyweight: 238 pounds

Superset:
Squats: 85x5, 125x5, 170x3, 210x5, 225x5, 240x7 (Rep Out Set)
Calf Raises: BWT x Failure x 6

LifeFitness Kneeling Single Leg Curls: 35x8x3, 35x7x2

Superset:
Crossover Lateral Step Up: BWT x 8, 7, 6, 5, 4 reps
Lying Leg Raises w/2-second Pause: 5 sets of 9

Finisher:
Cybex Arc Trainer, Level 6 interval, 30 minutes:

5/3/1: Bench Day . . . . .

Sort of . . . . . . (Notation: Weight X Reps X Sets)(Morning Bodyweight: 239 pounds)

Bosu Ball Pushups w/Pushup Pro Handles: Sets of, 8, 7, 6, 5, 4 reps.  I wanted a real tough pushup that could also help my bench.  So I lifted my feet up on the Bosu Ball and used the Pushup Pro so that I could get better depth.  It felt like a more complete movement and was enough for me to drop planks as an ab movement since a pushup is a moving plank, and this more so.

Assisted Chinups (Monster Mini Bands): sets of 3, 3, 2, 2, 2 reps.  These next few weeks will be done with a weaker band.  After this, then bodyweight only.  I know that I can do the bodyweight stuff with a little more effort, but I wanted to maintain more volume.

LifeFitness ISO Row (Elbows Up): 105x12x4

Hoist Assisted Dip Machine (Weight is minus assistance): 129x7x4.  I thought I would be able to do 4 sets of 12 at this weight but I just didn't have it in me.

KB Windmills: 5 sets of 5 with 30 pounds

Finisher:
Burpees: 8, 7, 6, 5, 4, 3, 2, 1 reps
Battle Ropes: 8 sets to failure

Max Test: Squat and Deadlift

I wanted to get started on 5 weeks of conditioning and dropping a few pounds on Monday, so I spent last night figuring out how to max on the squat and DL on the same day.  The plan was to squat first but with sets no larger than 3 reps, then do singles for deadlift.  To say it worked out would be an understatement . . . . . . .

Squats: 105x3, 135x3, 165x3, 195x2, 225x1, 255x1, 285x1, 305x2 (2RM).  My plan was for a 305 single, but the first rep was so clean (even with a pause) that I went for a second rep and, with a little more effort, got it.

Deadlifts: 275x1, 310x1, 345x1, 375x1.  After the squats, the first three sets seemed almost easy.  The last set was tougher, the mid-point was what gave me the most trouble.  But no matter, I got it. 

I am almost at the same point that I was before my surgery, now I just have to exceed it.  Why didn't I start the maxing out stuff sooner?!?  For the next 5 weeks, I will be using a 5/3/1 scheme just so I could do more but when it's all done, it's back to the heavy stuff.

WSFSB III: Bench Press 1RM

Incline Bench Press: 60x5, 80x5, 100x3, 120x3, 140x2, 160x1, 180x1, 200x1, 205x1 (1RM)

LifeFitness ISO Row (Elbows Up): 55x5, 72.5x5, 90x3, 107.5x3, 125x2, 145x1, 162.5x1, 180x2 (2RM)

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

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.

Cardio

Cybex Arc Trainer, Interval program, Level 5 for 30 minutes.

WSFSB III: Deadlift

Conventional Deadlift: 135x3, 170x3, 205x3, 240x3, 275x3 310x3, 345x3 (3RM).  The 345 triple felt leaden, which means I either was not fully recovered from Thursday's squat session or I'm almost tapped out.  My back right now is really sore, too.

Superset:
Bulgarian Split Squat (Front Foot Elevated): BWT for 5 sets of 8
LifeFitness Seated Calf Raises: 90 pounds for 5 sets of 6

Triset:
Kettlebell Swings: 30 pounds for 6 sets of 6
Bosu Ball Plaaks: 6 holds
Battle Ropes: 6 sets to failure.  This made for a strong finisher but it hurt my back a bit, too.

Hoist Roc-It Leg Curls: 152 pounds for 5 sets of 10.

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 42.5x3, 55x3, 65x3, 77.5x3, 90x3, 102.5x3, 115x2 (2RM), 6012, 60x10

Assisted Pullups (Light Bands): sets of 5, 4, 4, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 80x3, 105x3, 130x3, 140x3, 150x7 (Rep Out Set)

Bosu Ball Planks: 5 holds

Finisher (8 Rounds/1-minute rest between rounds)):
Jacobs Ladder: 75 seconds
KB Swings: 30 pounds to failure

WSFSB III: Squats - 3RM

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x3 (3RM).  On Feb 15, I doubled 285.  Two weeks later, I gained a rep and some speed.  285x3 computes to about 301 pounds for a max, so I will gun for a 305-pound max next week.

Superset:
LifeFitness Kneeling Single Leg Curls: 45x6, 6, 5, 5, 5, 4 reps
Calf Raises: 6 sets to failure

Crossover Lateral Step Up: sets of 7, 7, 6, 6, 5, 5 reps

Superset:
Battle Ropes: 6 sets to failure
KB Side Bends: 40x6x6

Cardio Plus

Core Work:
Pallof Press Isometric Holds: 30 pounds x 4 holds for time, each side
Physioball Jackknife: sets of 6, 6, 5, 5 reps
Lying Leg Raises: sets of 8, 8, 7, 7 reps

LifeFitness Treadmill, 1.5 incline, 3 intervals of 1 minute running at 8.7 MPH and 2 minutes walking at 3.5 MPH.  I want to start preparing my run for the PRT, but I want to stick to the hard, short stuff.  I figured the usual stuff with Jacobs Ladder, Kettlebells, Ropes, and Burpees could take care of the low end, and I could run three days a week.  My original plan was to do the running for 6 intervals each session but I figured I would burn out fast this way while doing everything else.  So I decided to start with 3 intervals, and add 1 interval after every third session.

WSFSB III: Bench Press 3RM

Incline Bench Press: 70x3, 90x3, 110x3, 130x3, 150x3, 170x3, 190x3 (3RM), 100x12, 100x10.  The last rep with 190 was a long strain rep but I got it.  Using Brzycki's formula, that computes to about a 201-lbs max.  When I attempt a max single next week, I will go for a 205-pound max.

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 3 reps

T-Bar Rows:  Since the machine I have been using was taken, I switched to my good ol' standby, the Hoist T-Bar Row.  I decided to test on this machine.  55x3, 70x3, 85x3, 100x3, 115x3, 130x3, 145x3, 160x2 (2RM).  After this, I called it a night.

WSFSB III: Deadlift

Conventional Deadlift: After two weeks of maxing out (5 and 3RM), I did the 5/3/1 thing and computed numbers based off of 90% of a 365-lbs calculated max: 145x5, 195x5, 245x5, 260x5, 280x7 (Rep Out Set):

Pallof Press Isometric Holds: 30 pounds for 4 holds each side

Superset:
Bulgarian Split Squats (Front Foot Elevated): BWT x 7x4
LifeFitness Seated Calf Raises: 105x9x4

Decline Situps: sets of 12, 10, 8, 6 reps

Hoist Roc-It Leg Curls: started at 79x6 and worked up to 214x8 reps.

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)

Assisted Chinups (Light Bands): Sets of 5, 4, 3, 3, 2 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

WSFSB III: Shoulder Press

LifeFitness ISO Shoulder Press: 40x5, 52.5x5, 62.5x5, 75x5, 85x5, 97.5x5 (5RM), 55x10, 55x8

Assisted Pullups (Light Bands): sets of 4, 4, 3, 3, 2 reps.  Reps increased from last week.

LifeFitness ISO Row (Elbows In): 105x5, 120x5, 130x5, 140x8 (Rep Out Set)

LifeFitness Bicep Curl: 51x9, 8, 7, 6, 5 reps (movement arm is 11 pounds initial resistance plus 40 pounds)

Bosu Ball Planks: 5 holds

LifeFitness Treadmill, Random Profile, Level 11, 45 minutes at 3.5 MPH

WSFSB III: Squat

Squats: 80x5, 120x5, 160x3, 200x5, 210x5, 225x7 (Rep Out Set):  Since I had tested to a target 3RM twice in a row, and this was a 5RM week, I did 90% of a 293-lbs 1RM (calculated from last week's 3RM) and calculated the numbers from that, 5/3/1 style.

Calf Raises: sets to rep failure, supersetted with my squat sets.

Crossover Lateral Step Ups: sets of, 7, 7, 6, 5, 4 reps

KB Side Raises: 40x8x5

LifeFitness Kneeling Single Leg Curls: 50x5x5 per leg

Leg Raises: 5 sets to failure

WSFSB III: Bench Press

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM)  

Assisted Chinups (Light Bands): Sets of 5, 4 4, 3, 3 reps

LifeFitness ISO Rows (Elbows Out): 105x5, 120x5, 130x5, 140x7 (Rep Out Set)

Reverse Curls: 40x9x4

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

3-Day Weekend

I want to enjoy this three day weekend, so aside from a few aerobic sessions this week I went gonzo today.  Will feel it for sure but it was totally worth it.  It was even better than the last session that was like this one.

Squats: 105x3, 135x3, 165x3, 195x3, 225x3, 255x3, 285x2 (2RM)

LifeFitness ISO Rows (Elbows Out): 70x3, 90x3, 110x3, 130x3, 150x3, 170x3 (3RM)

Conventional Deadlift: 155x3, 190x3, 225x3, 260x3, 295x3, 330x4 (4RM)

Hoist Roc-It Shoulder Press:  49x3 and kept adding 13-14 pounds for each set of 3 until I hit 118x3

WSFSB III: Upper Body

Incline Bench Press: 75x5, 95x5, 115x5, 135x5, 155x5, 175x5 (5RM), 95x11, 95x8

Assisted Pullups (Light Bands): Sets of 3, 3, 2, 2, 1 reps

LifeFitness ISO Rows (Elbows In): 95x5, 115x5, 125x5, 130x7

KB Windmills: 30x6x5

Reverse Curls: 40x9x4

Finisher/Supersets:
Burpees: sets of 12, 11, 10, 9, 8, 7, 6, 5, 4, 3
Battle Ropes: 10 sets to failure

Some Workouts For The Week

This week was been spent CRAMMING for the Navy Chief Petty Officer's Exam, as a Personnel Specialist, which took place today.  As of February 5th, I just did aerobic sessions here and there and kept it short.  After not sleeping much the past couple of days, I felt really sleepy today so I kept today's session real short. 

Superset:
Conventional Deadlift: 205 pounds for sets of 10 until I could not hit 10 reps (at the 8th set, for 5 reps)
Log Lift: Added 20 pounds to the log, and did one set to failure for each deadlift set.

WSFSB III: ME Upper Body

2-Board Press: 85x5, 105x5, 125x5, 145x5, 165x5, 185x5.  I started the last 3 weeks based off of a 205 lbs bench, so I added 5 pounds for this cycle.  I could triple my bench on the two board so I calculated a 224 max for this movement but calculated based on a 220 lbs max to err on the low side.  I felt like I either had one more rep in me with the 185, or that I could have done 190x5.  No matter, next week I will err on the higher side and compute a 3RM attempt based off of a 225 max.  And see what happens.

Assisted Chinup (Light Bands): sets of 5, 4, 3, 3, 2 reps.  These next three weeks, I dropped the Monster Mini bands.  Next 3 weeks, it will be Monster Minis.  Then none. 

Hoist Pec Deck: 75x5x5. 

LifeFitness ISO Row (Elbows Up): 160x2, 150x4, 140x4, 130x4, 120x4.  felt like going to town today on this movement, so I skipped the bicep curls and did this heavy.   Skipped the ab work, too: am really sore all over from Saturday's workout.

Finisher: LifeFitness Treadmill, 1.5 incline, 7 intervals of 1-min running at 6.3 MPH and 2-min walking at 3.5 MPH.  Too sore for burpees and rope.  This was a good workout for me to start my running with.  I don't want to walk 3 days a week for 45 minutes: too boring and too catabolic.  On top of that, I need to clear the usual psychological hurdle I have every time I run for the military.   This workout made me sweat and breathe but didn't wipe me out, I actually felt GOOD afterwards.  Unlike the last time I started a running program, I did not use a targeted pace (ie. a pace I WANTED to run at): I used the last good pace I ran 1.5 miles for.  Using the pace calculator at scrunners.org, I figured 6.31 MPH since I ran 1.5 miles in 14.16 minutes, then rounded it downward to 6.3 MPH.  I figured the hard finishers on the other days plus weight loss should drop me into the low 13s. 

Playing Catch Up

Today is Super Bowl Sunday, which means that I did not want to do anything but watch the game, and commercials, eat.  And I needed to get back on schedule as far as my workout goes.  Yesterday was supposed to be a RE Upper Body day, and today an ME Lower Body day.  So yesterday, I did one workout to cover both, using the efficient pairs of Squat/Pullups and Deadlifts/Dips.  I used the percentages for Week 3 of 5/3/1 and whatever my last maxes were from a few weeks ago, but did not drop them  by 90%.  Do my percentages for each exercise, plus warmups, was 30% X 5 reps, 45% X 5 reps, 60% X 3 reps, 75% X 5 reps, 85% X 3 reps, and 95% to rep failure.

Squats to a 12" Box (Touch and Go): 85x5, 125x5, 170x3, 215x5, 245x3, 275x3 (Rep Out Set).  Calculated out using Brzycki's formula, that's about a 291 max, 6 pounds more than the 285 max I had a few weeks ago.  Bear in mind that I have not had a bar on my back and have not been deadlifting to get the improvement.  And my squat sets were much better than before: I had more pop out of the bottom, the weight felt lighter when I unracked it, my back was straighter, and I had a better finish.  I also squatted with no pad or Manta Ray, and yet the bar didn't hurt and it stayed put.  Whatever I'm doing is working, and I really think the kettlebell swings are proving their usefullness.  As is the ab work every session.

Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4, 3, 3 reps

Conventional Deadlifts: 145x5, 185x5, 225x3, 265x5, 295x3, 335x3 (Rep Out Set): Reps were good and solid, lockout was good, but it was obvious the squats affected it (less pop at the heavy end) and the pullups (at 335, my grip was almost gone).  Most reps were pulled double overhand except for 295 (last two reps were pulled staggered) and 335 (all reps pulled staggered).  I know I should do more grip work until I start deadlifting more, but abs are my priority right now,

Assisted Dips (Weight is after assist): 91x5, 101x5, 141x3, 171x5, 191x3, 211x3 (Rep Out Set)

Now I'm sore.  And I'm out. 

WSFSB III: DE Lower Body

Superset:
Bulgarian Split Squat (Front Foot Elevated): 6 sets of 6 with a 2-second pause in the stretch position.
LifeFitness Seated Calf Raises: 95x10x6

Hoist Roc-It Seated Leg Curls: 135x10x6

Triset:
Box Jumps: 6 sets of 3
Bosu Ball Planks: 6 holds
Kettlebell Swings: 30x10x6

Finisher:
LifeFitness Treadmill, Hill Profile, Level 11, 45 minutes at 3.5 MPH

Aerobics

LifeFitness Treadmill, Random Profile, Level 10, 45 minutes at 3.5 MPH

WSFSB III: ME Upper Body

LifeFitness ISO Shoulder Press: 35x5, 50x5, 70x3, 85x5, 100x3, 110x2 (2RM), 55x12, 55x9

Assisted Chinups (Light/monster Mini Bands): sets of 8, 7, 6, 5 reps

LifeFitness ISO Rows (Elbows Up): 105x5, 125x5, 135x5, 145x6 (Rep Out Set)

Superset:
KB Windmills: 30x6x5
Hammer Curls: 30x6x5

Finisher:
Burpees (Reverse Ladders): 11, 10, 9, 8, 7, 6, 5, 4, 3, 2
Battle Ropes: To exhaustion with each set of burpees.

WSFSB III: ME Lower Body

Superset:
Bulgarian Split Squat (Front Feet Elevated): 20x5, 30x5, 40x5, 50x5, 60x5 (5RM)
LifeFitness Seated Calf Raises: 115x8x5

LifeFitness Kneeling Single Leg Curl: 45x5x5

Physioball Jackknife: sets of 6, 5, 4, 3, 3, 3 reps

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 70 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: RE Upper Body

Hoist Pec Deck (Test): 35x3 and kept adding 10 pounds until I could barely hit 3 reps, at 95 pounds. 

Assisted Pullups (Light/Monster Mini Bands): sets of 7, 6, 5, 4 reps

LifeFitness ISO High Row: 80x8x4

Flat Bench Press: 115x12, 115x10, 115x8, 115x8

EZ Bar Curl: 70x7x4

Pallof Press Isometric Holds: 30x4 holds for time

Finisher:
Burpees (Reverse Ladders): 10,9,8,7,6,5,4,3,2,1,
Battle Ropes: To exhaustion with each set of burpees.

Aerobics

LifeFitness Treadmill, Hill Profile, Level 10, 45 minutes at 3.5 MPH

WSFSB III: DE Lower Body

Superset:
Bulgarian Split Squat (Front Foot Elevated): 6 sets of 6 with a 2-second pause in the stretch position.
LifeFitness Seated Calf Raises: 95x10x6

Hoist Roc-It Seated Leg Curls: 97x6 and kept adding 25 pounds until I could no longer 6 reps, at 230x5.

Triset:
Box Jumps: 6 sets of 3
Bosu Ball Planks: 6 holds
Battle Ropes: 6 sets to failure

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: ME Upper Body

LifeFitness ISO Shoulder Press: 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x3 (3RM)

Assisted Chinups (Light/monster Mini Bands): sets of 8, 7, 6, 5, 4 reps

LifeFitness ISO Rows (Elbows Up): 95x12x5

Superset:
KB Windmills: 30x6x5
Hammer Curls: 25x9x5

Finisher:
Burpees (Reverse Ladders): 10,9,8,7,6,5,4,3,2,1,
Battle Ropes: To exhaustion with each set of burpees.

Just Messing Around

Deadlifts: started at 145x3, 180x3, 215x3, 250x3, 285x3, 320x3, 355x2 (2RM).  Not bad, no improvement in 1RM, but the quality was better.  In particular, the bar left the floor faster and the lock out was stronger.  I also didn't tire out as quick, and the reps were smoother.  Whatever I'm doing seems to be having a benefit besides the 2 pounds of weight loss.

Assisted Dip Machine (Weight is after assistance): 158x8x7

Finisher:
Burpees (Reverse Ladders): 11, 10, 9, 8, 7, 6, 5, 4, 3, 2
Battle Ropes: To exhaustion with each set of burpees.

Yeah, I think I will avoid the gym tomorrow...........

WSFSB III: ME Lower Body

Superset:
Bulgarian Split Squat (Front Feet Elevated): 20x3, 30x3, 40x3, 50x3, 60x3, 70x2 (2RM)
LifeFitness Seated Calf Raises: 95x10x6

LifeFitness Kneeling Single Leg Curl: started with no weight and worked up to a 65-lbs single

Kettelebell Swings: 40x6x6

Physioball Jackknife: sets of 6, 5, 4, 3, 3, 2 reps

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
30-lbs Kettlebell Swings to failure

WSFSB III: RE Upper Body

Flat Bench Press: 125x10, 8, 7, 7 reps

Hoist Pec Deck: 55x8x4

LifeFitness ISO Row (Elbows In): 125x9, 8x 7, 6 reps

Assisted Pullups (Light/monster Mini Bands): sets of 6, 5, 4, 4 reps

Superset:
Straight Bar Curls: 60x8x4
Pallof Press Isometric Holds: 4 holds for time with 30 pounds

Finisher:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: To exhaustion with each set of burpees.

WSFSB III: DE Lower Body

Triset:
Box Jumps: 6 sets of 3
Battle Ropes: 6 sets to failure
Bosu Ball Planks: 6 holds

Superset:
LifeFitness Seated Calf Raises: 95x10x4
Bulgarian Split Squats w/Front Foot Elevated: 5 sets of 6 with pause at the bottom, not to failure

Hoist Roc-It Leg Curls: worked up from 97x3 to 246x1.

Finisher for 6 rounds, 1 minute rest between rounds:
Jacobs Ladder for 60 seconds
20-lbs Kettlebell Swings to failure

WSFSB III: ME Upper Body

Hoist Roc-It Pec Deck: Worked up to a 60-lbs 4RM.  Since I tested a movement, I would pass on the rep-out movement that normally comes second.

LifeFitness ISO Shoulder Press: started at 35x5 and kept adding 10 pounds until I could barely hit the 5RM, at 95 lbs.  Using Brzycki's formula, that's a 106-lbs 1RM.  So next week, I will round up to 110 lbs and use that to work up to a 3RM at 95% of that (about 105 pounds).  My record with this movement, at this weight, was 2 reps.

Assisted Chinups (Light/monster Mini Bands): sets of 7, 6, 5, 4, 3 reps

LifeFitness ISO Rows (Elbows Up): 125x8, 7, 6, 5, 4 reps

Superset:
KB Windmills: 30x5x5
Hammer Curls: 25x9, 8, 7, 6, 5 reps

Finisher:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: To exhaustion with each set of burpees.

Decided to go with WSFSB III.  Rather than train around maxes, I can test them out each week.

This was my workout on Saturday morning.  Today, my abs were really spent, but my legs are really sore in the back.  I was also really tired.  I guess this was what I was aiming for.  For this week, I'm just going to do the weight days every other day.  On week 2, I will add 45-minute walks on the off days and do 2 days on/ 1 day off followed by 2 days on/2 days off. On week 3, is where I will start building up my run on the off days.

Drill Weekend PT

First Circuit:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell Swings: 40x9, 8, 7, 6, 5, 4, 3, 2, 1

Second Circuit:
28" Box Jumps: sets of 7, 6, 5, 4, 3, 2, 1
Battle Ropes: 7 sets to exhaustion
Log Overhead Press: 7 sets to exhaustion with no additional weight

5/3/1: Deadlift 5RM

Conventional Deadlift: 145x5, 185x5, 225x5, 245x5, 265x8 (Rep Out Set)(managed 4 reps with a double overhand grip, then did the other 4 staggered)

Bulgarian Split Squat w/Front Foot Elevated: 55x5x5


LifeFitness Kneeling Single Leg Curl: 45x5x5 each leg

Seated Calf  Raises: 145x6x5.  According to the machinee, starting weight is 95 pounds and I just added another 50.

Physioball Jackknife: Sets of 5, 4, 4, 3, 3 reps

Finisher:
Superset For 6 rounds/1-min rest in between:
Jacobs Ladder for 1 min
Kettlebell Swings for 8 reps with 30 pounds.

5/3/1: Shoulder Press 5RM

LifeFitness Iso Shoulder Press: 27.5x5, 42.5x5, 55x3, 70x5, 75x5, 80x8 (Rep Out Set)

Hoist Pec Deck: started at 20x6 and kept adding 10 pounds until I could not hit 6 reps, at 80x5.  Always wanted to focus on chest but without benches, so I'm gonna give this a try.

Assisted Pullups (Light/Monster Mini Bands): sets of 6,5,4, 4 reps

LifeFitness ISO Row (Elbows Up): 115x8, 7, 6, 6 reps

Straight Bar Curls: 60x8, 7, 6, 6 reps

Pallof Press Isometric Holds: 4 holds each side with 30 pounds.  I couldn't go past 15 seconds on any of them, and barely scratched 10 on the last one.

Did no finisher.  Gym was on holidaqy hours so with a 5PM closing, I jetted through this in an hour's time.

5/3/1: Squat 5RM Day

Squat: 75x5, 110x5, 145x3, 180x5, 195x5, 205x8 (Rep Out Set).  I supersetted these with bodyweight calf raises, done very controlled to failure.

Superset For 6 rounds/1-min rest in between:
Jacobs Ladder for 1 min
Kettlebell Swings for 8 reps with 30 pounds.  I think I hit paydirt with this combination.  My legs and backside was burning, and my lungs were on fire.

Hoist Roc-It Leg Curls: 152 for sets of 10, 10, 9, 8, 7, 6 reps

Planks: 6 holds to exhaustion.  Still trying to break 30 seconds per hold.

This workout was done yesterday, now my upper back feels a little sore, too.

5/3/1: Week One Rebooted - Bench Press

Flat Bench Press: 55x5, 80x5, 105x5, 130x5, 140x5, 150x8 (Rep Out Set)

4-Board Press: 150x9, 150x8.  Both of these were rep out sets.

Assisted Chinups (Light/Monster Mini Bands): sets of 6, 5, 4, 3 reps

LifeFitness ISO Rows (Elbows In): 105x11, 105x10x3

Superset:
KB Windmills: 20x6x4
Hammer Curls: 20x10x4

Finisher:  LifeFitness Treadmill, 1.5 incline: 3 rounds of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH.  2 of my off days will be used for running at lower speed but building up to 30 minutes of steady distance.  But I wanted two of my finishers to involve running at a much faster speed, so that I could build up my lactic acid tolerance.

A Chistmas Eve Workout . . . . . . .

. . . . . . . . . because I did not want to work out on Christmas.  So I went full tilt on two movements:

Conventional Deadlifts: 145x5, 180x5, 215x5, 250x5, 285x5, 320x5 (5RM)

Hoist Assisted Dips Machine (BW was 241.5, weight used is minus assistance): 101.5x5, 121.5x5, 141.5x5, 161.5x5, 181.5x5, 200.5x5

5/3/1: Shoulder Press Test

LifeFitness ISO Shoulder Press: 45x3, 55x3, 65x3, 75x3, 85x3, 95x3, 105x2 (2RM)

Assisted Pullup (Light/Monster Mini Bands): sets of 5, 4, 4, 4, 3 reps

LifeFitness ISO Rows (Elbows In): 105x10x5

Finisher (7 rounds):
Jacobs Ladder: 90 seconds
Battle Ropes to Exhaustion.  My evil experiment of the day, and it sucked.  In a good way.

5/3/1: Squat test

Straight Bar Squat (Yes, with no box): 95x5, 125x5, 155x3, 185x3, 215x2, 245x1, 275x1, 285x1 (1RM): Wanted to get away from boxes, so I had to test myself without a box AND without a Smith.  My core really does need work and I need to get my confidence back.  The last 2 sets were, surprisingly, my best ones.  That's because I asked a friend of mine and a fellow gym patron, Desi, to spot me and call depth.  The 275 almost stalled midway into my ascent but I powered through it.  Prior to the 285, Desi told me that I had lost my air on the 275 and that it was shaky because of it.  Good that he told me, because I was very mindful of it when lifting the 285 and it was better and much more stable than the 275.  So 285 for a 1RM it was.

Kettlebell Swings: 30x8, 40x6x3, 30x6

LifeFitness ISO Row (Elbows Up): worked up to a 155lbs 4RM.

LifeFitness Kneeling Leg Curl: 45x5x3,45x4,45x3.  A single leg machine with a swinging pad you can kneel the non-lifting leg on.  Nice.

5/3/1: Bench Press 5s Week

Tested RMs (in pounds):
Flat Bench Press: 205 (based on 185-lbs 5RM)
13" SSB Box Squat: 285 (based on 1RM)
LifeFitness ISO Shoulder Press: 108 (based on 105-lbs 2RM)
Conventional Deadlift: 355 (based on 1RM)

Starting RMs for 5/3/1 (85% of 1RM to start):
Flat Bench Press: 175
13" SSB Box Squat: 242
LifeFitness ISO Shoulder Press: 91.8
Conventional Deadlift: 355 (based on 1RM)

Flat Bench Press: 65x5 and kept adding 20 pounds until I barely hit 5RM with 185.  This was a test.

4-Board Press: 135x10x2.  Both were rep out sets.  I'm using the WSF4SB3 template and using lock out/tricep movements for the rep out sets)

LifeFitness ISO Front Pulldown: started at 30x5 and kept adding 10 pounds until I could not hit a 5RM, 80x4.  Since this was a max test, I dropped the rowing movement that was to follow.

Behind The Back Shrug: 110x9x5

LifeFitness Bicep Curls: 50x8x4

Captains of Crush Gripper (Trainer): 5 sets of 2

Skipped the abs and cardio today. 

I decided to stick with 5/3/1.  I was going to use single leg movements to prepare but almost forgot that this was no longer about preparing to get strong.  I was going to use conjugate/Westside-style but since I wanted to work on conditioning more, something had to give and I wanted to get confidence back in my main lifts before experimenting.  Since my core needs a lot of work, I wanted to be able to fit it seriously, and thought it would be wise to start lighter than 90% of 1RM.  And since I wanted to do the support work I thought helped best, I used WSFSB3 for the assistance template.

And so it begins.  I will refiine it as I go.

This Workout Not brought to You by LifeFitness

Elevated Pushups (Feet on Bosu Ball, Pushup Plus bars): 4 sets of 6

LifeFitness ISO Front Pulldown: 50x10x4

LifeFitness ISO Row (Elbows Out): 105x10x4

LifeFitness ISO Shoulder Press: 80x8x4

Behind The Back Shrugs: 100x10x4

LifeFitness Bicep Curls: 50x8x4

KB Windmills: 30x5x4

Captains of Crush Gripper (Trainer): 5 sets of 2.  Sad.  For almost a year, I pulled only double overhand with straps introduced when my grip gave out because I thought the torque introduced by using an  "over and under" grip would aggravate my tennis elbow on my left arm.  Well, it worked for the tennis elbow but now my grip sucks.

LifeFitness Traedmill: 45 Minutes at 3.5 MPH, Level 13 Hill

Legs (Just Messing Around)

Superset:
High Step Up w/20-lbs Weight Vest: sets of 6, 5, 4, 3, 2, 1 reps
Single Arm Kettlebell Swings: sets of 6, 5, 4, 3, 2, 1 reps with a 20-lbs kettlebell

Superset:
High Crossover Lateral Step Up w/20-lbs Weight Vest: 4 sets of 3
Kettlebell Swings: 30x5x4

Superset:
Burpees: sets of 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: 8 sets done to exhaustion

Hoist Roc-It Leg Curls: 155x10x5

Upper Body Workout

Woke up this morning and my abs were sore all over, and deep.  A feeling I haven't had in a long time, so I might be on the right track, no?

I just went in to do upper body but since I have something to edit for my other Navy job, I just tested two lifts and skipped the aerobics.

Flat Bench Press: 55x3, 75x3, 95x3, 115x3, 135x3, 155x3, 175x3, 195x2 (2RM).  I changed my grip up .  For the longest time, I have benched with the "bird" finger on the rings: this shortened my benching distance but, more importantly, it gave me more off the chest strength.  Today, I moved my hand in so that the ring finger is on the ring.  Yeah, this lengthens my bench stroke but I want that for now.

LifeFitness ISO Row (Close Grip)(Weight is per movement arm): 70x5, 85x5, 100x5, 115x5, 130x5, 145x5, 160x3 (3 RM).

My plan right now is to use the Prilepin Bench cycle that is on Tsampa.org (and that I have used  before with good results) on a 4-day a week rotation. Day one will be Flat Bench Press; day two will be a squat; day three will be the LifeFitness ISO Shoulder Press; and day 4 will be the conventional deadlift.  As for the assistance work, I'm working on it.

Today's Grand Experiment

The Friday before this one, I had a workout and it looked like this:

Incline Bench Press: 70x3 aand kept adding 20 pounds until I couldn't do another triple, at 190x1.

Assisted Pullups (Light/Monster Mini Bands): sets of 5, 4, 3, 3, 3 reps

LifeFitness Bicep Curls: 50x10, 9, 8, 7 reps

Behind The Back Shrugs: worked up to 150x5

Captains of Crush Gripper (Trainer): sets of 3, 3, 2, 2, 1 reps each hand

Finisher: Jacobs Ladder for 7 intervals of 1 minute on and 1 minute off.

Then I took the week off.  I hurt my lower back on the right side, I assume from using the Smith incorrectly.  Serves me right, shouldn't be using it.  That, and I was still conflicted about what to do.

Well, today, I had to test deadlift so I dreamed up a suitable workout and went to the base to do it.  I only tested two movements: conventional deadlifts and the LifeFitness ISO Shoulder Press:  Then I went to the new Crossfit Room and started to give the kettlebells a try.  The finishers tired me out more than the heavy stuff, after the shower I just crashed on the couch for a couple of  hours.

Conventional Deadlifts: started at 145x2, 180x2, 215x2, 250x2, 285x2, 320x1, 355x1.

LifeFitness Iso Shoulder Press (Weight is per arm): 15x5, 25x5, 35x4, 45x4, 55x3, 65x3, 75x2, 85x2, 95x2, 105x1
Finisher:
Box Jumps/Kettlebell Swings (1 arm at a time): Reverse ladders - - first set was 8 reps, then 7, then 6 and so on until I hit one.   I used a 15-pound kettlebell, just to play it safe and it was enough.

Burpees/Battle Ropes: Reverse ladders - - first set was 6 reps, then 5, then 4 and so on until I hit one. The battle ropes part was just done to exhaustion.  For both complexes, I kept the rest period under a minute.

ME Squat Week 1

Hammer Strength Smith Machine Squats (20 pounds starting resistance): I started at 30x3 and kept adding 30 pounds until I had a 230-lbs 3Rm and a 260-lbs single.  Unlike the Hoist Smith that this machine replaced, the track is slanted which makes for a better groove.  I would have done the low box squats but thought trying to relearn regular squats would be a better first move.  Felt a little rusty: was going below parallel cleanly, but was slow coming up.

LifeFitness Seated Calf Raises: Worked up to 70x4 in 10-lbs increments.

LifeFitness Row:  Started at 45x5, and kept adding 15 pounds per side until I hit a 150-lbs 5RM and a 165-lbs single.  This machine looks like a Hammer Iso-Lateral Row with an automotive candy-apple red paint job.  I know, this isn't a leg movement. 

Hoist Roc-It Leg Curls: Worked up to a 230-lbs 5RM in 25-lbs increments.

Don't Drink The Kool Aid

I don't think I have ever taken a hiatus from blogging quite like this one.  To be honest, I almost gave it up.  Not because I gave up lifting.  Never that.  It took this Navy Physical Fitness Test and an email from Kristoffer Lindqvist at Virtualmeet.net to make me see why I needed to keep it going - - - and myself.

My last entry was on August 27, but I continued to train.  I didn't blog about it because I was experimenting more than I was training, and thought that I should see what the results would be before writing about it.  This really runs contrary to why people keep workout blogs: it is about the process as much, and sometimes more than, the results.  Maybe, too, I wasn't exactly thrilled by the process. Anyone ever read elitefts.com and seen the slogan "You work out, I TRAIN."  That was me.

Mind you, once I'm in the gym, It's all business and I put in my best effort. 

Let's start from the end.  I passed the Navy physical, of course.  Failure is simply not an option for me.  I had the same bodyfat level (23%) as last time but with 7 more pounds (234 vice 227) on my frame.  This time, I didn't diet hard at all.  Nor did I do anything extraordinary to lose a few pounds, or to carb up afterwards.  I was back over 180 pounds lean, which made me happy.  I only gained one pound of fat.  I had continued to do a lot of rep work with the weights and I did get a little stronger.  My squats improved due to all the single leg work I was doing, and my benching is starting to come back.  I can now do a pullup and a chinup without assistance.  I did less of the long endurance stuff after I got back from Hawaii and started doing running intervals, circuits, and Jacobs Ladder to keep my metabolism up, and when I started running for longer times and at faster speeds it helped me last longer.

And then I tossed out that Kool Aid.

I was the same bodyfat level (23%) as last time, at the same weight I have been hovering at for over a year that I'm tired of. 

I did not PRT until November, due to various delays beyond my control.  I was measured on November 10, and ran on November 18 at 8AM . . . . . ugh.  I had eased up a bit on the aerobics and, wanting to avoid second guessing myself on the run, ran 4 practice runs the week of which was NOT smart.  I was happy because I could last at least 10 minutes at 6.3 MPH on a 1.5 incline but nervous because that was 4 minutes short of what I needed to last to score a GOOD.  So, day of the run we find out that it would be on the treadmill (they use the Navy Fit Test program on the LifeFitness treadmills, set at a 1.0 incline) which was great because it was cold and raining cats and dogs outside.  But 10 minutes in and I'm bonking.  I lasted another 4.16 minutes, though, just out of principle.  It didn't matter to me that I passed or that I ran this one all the way without a sprint at the end or without any walking.  It was pretty much the same as the last time,.

When we were warming up, planks was one of the movements.  I couldn't hold one for 15 seconds without shaking.  Gut check.

I looked back at my blog going pack to every PRT I have done since 2005, and found that my best numbers were when I was training at my heaviest and running intervals 3x a week.  My best neck measurement, 18 inches, was when I had a 415 lbs deadlift.  My best measurement, 19%, was at 315/415/240 for my powerlifting numbers in 2007, and even lower in Africa when lifting just as heavy but with more running and sprint work thrown in (the Army loves to run).  I have been going about this the wrong way, even worse since I have done the right way before.  I might have gotten good at things, but I have had the same strength levels for a long time now.

The week of the PRT, Kris sends me an email.  We hadn't spoken in the longest, and it was nice to hear from him.  One of the reasons he emailed me was for permission to use a picture of me from the Gathering in 2009: it showed me pulling with a snarl on my face and angry eyes.  He thought it made a great mission statement for his site.  Of course, I gave it my blessing.  And, I told Kris, he had inadvertently brought me out of "retirement".  I missed that.  I know that I have to stay within standards but Kris made me think that I had sucked the fun right out of my training.  Silly, the proof was right before me that it was really the best way to go.  So, a big thanks to him.

So enough of work geared either towards fat loss exclusively or in preparation to get strong.  I just want to make strength training my thing, and make the support work smarter.  And as soon as Kris gets next year's schedule up for Virtualmeet, time to play again.

SO . . . . . .

Dynamic Effort Bench Day (Week 1)(Notation: Weight x Reps x Sets):

Speed Bench (60% of 200): 60x3, 90x3, 120x3x8

4-Board Bench Press: 120x3, 145x3, 170x3.  Am using the EliteFTS Beginners Manual: first week with this movement starts at the weight used for the 8 sets of DE Bench and is just to establish a baseline.  170 felt heavy: have to get used to more volume, and while my low end work got better these past few months the lockout has suffered.

Assisted Chinups (Light/Monster Mini Bands): sets of 5, 4, 3, 3, 2 reps.

Reverse Curls: 40x8, 7, 7, 6 reps

Overhead Shrugs: 55x5, 75x5, 95x5, 115x5, 135x4

Captains of Crush Gripper (Trainer): sets of 3, 3, 2, 2, 1 reps each hand

Planks: 4 holds, 20 seconds was my best hold and SHAKY

Finisher: Jacobs Ladder for 7 intervals of 1 minute on and 1 minute off.

Upper Body Day

I haven' t been lazy, mind you.  On July 16, I went to Hawaii for three weeks to do Navy stuff.  The week before that I worked out.  Then I took off a week.  Then, one of my best friends, also there but in support of RIMPAC, wanted to drop a few pounds and persuaded me to start running every day for two weeks.  We mostly stuck to that plan and with her policing my diet  I managed to not gain a pound and we even completed a 5-mile run. Then I was sick upon arriving home for a week with a cold/allergy, and took a week trying to figure out what to do next.  Last week, I started back up again mostly testing with an actual program thrown in for good measure.

Today, it began with a plan. An evolving one, but a plan.  I was going to go total body for three days a week but didn't want to deviate too far from what I was doing before. 

Nautilus Nitro Bench Press (175): 55x5, 80x5, 105x3, 130x5, 140x5, 150x3 (Rep Out Set).  Maybe, I should do 90% of that 175 lbs max and do rep outs?!?

Hoist Assisted Dips (130 pounds assistance/107 pounds lifted): sets of 10 and 8 reps

Assisted Pullups (Light/Monster Mini Bands): sets of 6, 5, 4, 4 reps

Nautilus Nitro Pullover: started at 40x5 and kept adding 15 pounds until I hit 115x6 (about 133 calculated max).  Since I had tested deadlifts twice last week, I skipped it today and tested pullovers instead.

EZ Bar Curls: 50x10x4

Finisher: Jacob's Ladder with a 20-lbs weight vest, 5 intervals of 1.5 minutes on and 1.5 minutes off.  The goal is either 6 intervals like this (the track where we do the Navy physical is 6 laps for a 1.5 mile run, and I want it to suck the wind out of me), or more time, or both.

ME Upper Body

All Notation: Weight x Reps x Sets

Incline Bench Press: 70x5, 100x5, 130x3, 160x5x3.  Easier than the first time around.

Nautilus Nitro Pullovers: 65x15x4

Hoist Roc-It Lat Pulldowns: 72x15x4

Nautilus Nitro Lateral Raises: 70x15x4

Finisher: LifeFitness Treadmill, Random Profile Level 12, walking for 45 minutes at 3.0 MPH (2.25 miles).  My legs were hammered from Saturday and I almost walked away after the weights.  But I thought I could AT LEAST walk.  That, and I don't feel ready to take on the 5 minute runs from this weeks Cool Runnings, so I'm going to do the walks and 4 minute runs this week.

RE Lower Body/RE Upper Body

Was supposed to work out yesterday but could not.  So I woke up early in the morning and combined two workouts, then went home and washed my car a few hours later for PT.

Nautilus Nitro Bench Press: worked up gradually to a 145x7 max, or about 174 calculated max.

Incline Bench Press: 135x8x3

Arched Back Good Morning: 85x5, 115x5, 145x3, 175x8x5

Assisted Wide Neutral Grip Chinup: Sets of 7, 7, 6, 6, 6, 5 reps

Hoist Compound Leg Press: 230x5, 340x5, 450x3, 570x8x5.  Supersetted with seated calf raises, 75x8 for each set.

T-Bar Rows: 115x8x5

Hoist Roc-It Leg Curls: 199x8x5

Hoist Seated Shrug Machine: 100x8x5

RE Squat

14" SSB Box Squat w/1-pr of Chain: 85x5, 115x5, 155x3, 190x8x5.  Supersetted with calf raises to failure.

Triset for 6 sets of: Jump Rope, Pushups, and GHR.

ME Upper Body

All Notation: Weight x Reps x Sets

Incline Bench Press: 90x5, 120x5, 150x3, 180x3x2

Nautilus Nitro Pullover: 95x8x5

Hoist Roc-It Lat Pulldown (Wide Pronated grip): 118x8x5

Nautilus Nitro Lateral Raises: 105x8x5

Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds.  Today's run was a little easier than the last . 

ME Lower Body

14" SSB Box Squat w/1-pr of Chain: 105x2, 135x2, 165x2, 195x2, 225x2, 255x2, 285x1, 295x1 (chains removed),  Didn't squat this weekend, and I want to keep my workouts this week.  So this was all that I did, and I did doubles so that I wouldn't get sore.  I did superset this with calf raises.

Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds. 

RE Upper Body

Nautilus Nitro Bench Press: 90x12x4

Nautilus Nitro Compound Rows: 105x12x4

T-Bar Rows: 85x12x4

Conventional Deadlift: 185x12x4.  I tried to convince myself that this would even be enough for aerobics but I just couldn't convince myself of it.  

Finisher: 6 intervals of Jacobs Ladder, 1.5 minutes on and 1.5 minutes off.

Have started to accept that I'm leaning out faster than I'm dropping weight.  Slow and steady will win this race.  Still stuck at 234.

RE Lower Body

Hoist Compound Leg Press: 310x12, 420x12

Hoist Seated Leg Curl: started at 30x5 and kept adding 10 pounds until 90x5. The usual machine was taken and this machine was closer to the power racks which I was waiting for so I could do good mornings. Next leg workout, I'll do sets of 12 for GHRs with bands.

Arched Back Good Mornings: 95x12, 130x12x4

 Finisher: Week 4 of the Cool Runnings Couch to 5K program: 2 intervals of 1.5 minutes running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH followed by 2 intervals of 3 minutes running and 3 minutes walking at the same speeds. Now, I'm getting into the longer runs. The ones I always fear. The ones that take a lot out of me and are harder to count and lose myself in. Yes, I could lose myself if I run outside but I use the treadmill so that I could learn to run at a constant pace: whenever I run for the military, my pacing is horrible (fast in the beginning and dying from middle to end). As for getting my ass handed to me, I guess I should be happy about that. Efficiency is not to be strived for.

ME Upper Body

All Notation: Weight x Reps x Sets

Incline Bench Press: 85x5, 115x5, 145x3, 175x5x2, 175x3+1.  Last set, I just ran out of steam.  Barely hit three reps, rested 15 seconds, barely hit one, rested 15 seconds again but all I could manage was a real shaky racking for a 5th attempt.

Nautilus Nitro Pullover: 70x12x4

Hoist Roc-It Lat Pulldown (Wide Pronated grip): 86x12x4

Nautilus Nitro Lateral Raises: 75x12x4

Finisher:  6 intervals with Jacob's Ladder: 1.5 minutes on and 1.5 minutes off.  Am bringing back the HIIT stuff to push my fat loss along.On afternoon weigh-ins, have been stuck at 233-234 pounds for weeks even though I'm looking leaner in the mirror and have been getting stronger in the gym.  Should be happy, I know, but I would like to be in the low 220s by the end of September.

BTW, last Friday I walked for 45 minutes on treadmill, Hill program, Level 13.  I also skipped my Squat day and felt a twinge of shame.  Just a twinge.

RE Upper Body

Today was the day I had been dreading for weeks - - - yeah, I planned this way in advance.  After the 5 sets of 6 week kicked me around, I knew the 6 sets of 4 week would be rough.  But on today's menu was 6 sets of 4 with 305 pounds with the conventional deadlift, just two days after my last leg workout.  Even without that, I knew I was gonna hate life.

OK,  I have read in places like T-Nation that recommends not doing deads for reps.  that form starts to slip.  That it is too demanding a lift to rep out.  But if experience has taught me anything, it is that this very method not only speeds up my metabolism but it also helps me keep a lot of my mass.  And while the shrug works for me, the deads work better and I can't let let it go to seed while I focus on my squat.  And since I will never make Navy weight standards quickly enough (before and after my surgery and nearly 3 weeks of liquids and dropping almost 20 pounds, I still missed Navy weight standards by 9 pounds in 2009), I have to serve two masters and build and lean as much as I can.  And repping deads is effective for that.  I just cycle my weeks, is all.

Lastly, it builds a little armor.  All that volume builds SPP I can use later when I train heavy.  So, I channeled my inner Finn, Bolton, and Benni and begrudgingly got to work.

All Notation: Weight x Reps x Sets

Nautilus Nitro Bench Press: 75x5, 100x5, 125x5, 145x4x6

Conventional Deadlift: 155x5, 205x5, 255x3, (added straps, double overhand grip)305x4x6.  Did it, was wiped out halfway in and had to focus a lot more to keep form.  My lower back held up but my upper back was thrashed.  And I was soaked.

Nautilus Nitro Compound Row:  175x4x6.  I could barely pull back enough, my upper back was gone.

T-Bar Rows:  140x4x6.  Surprise, had a tad bit left.  Just had to get pissed and pull faster.

RE Lower Body

All Notation: Weight x Reps x Sets
Hoist Compound Leg Press: 345x5, 455x5, 570x3,  695x4x6.  This was so much easier even when it was heavier than last week. 

Seated Calf Raises: 90x4x9. Supersetted with the leg presses

Hoist Roc-It Leg Curls: 115x5, 153x5, 186x3, 214x4x6 

Back Extensions: 25x4x9.  No open  racks to do good mornings with, and the platform where I could do RDLs was also taken.  So I did one set of these for each set of leg curls I did and walked away with a fat pump of my lower back. 

ME Upper Body

Since this begins my 6 sets of 4 week for all assistance work, I will only do aerobics on my non-weight days.  All running.  Don't want to overdo this week like last, especially since these workouts are longer.

All Notation: Weight x Reps x Sets

Incline Bench Press: 70x5, 100x5, 130x3, 160x5x3

Nautilus Nitro Pullover: 55x5, 70x5, 90x3, 110x4x6

Hoist Roc-It Lat Pulldown (Wide Pronated grip): 136x4x6

Nautilus Nitro Lateral Raises: 60x5, 80x5, 100x3, 120x4x6

ME Lower Body

14" SSB Box Squat: Started at  105x5 and kept adding 30 pounds until I could barely get 5 reps, at 255 pounds.  Good for a calculated 286 pound max, about 10 pounds less than with a straight bar.

And that was it.

RE UpperBody

All Notation: Weight x Reps x Sets

Nautilus Nitro Bench Press: 65x5, 85x5, 105x3, 130x6x5

Nautilus Nitro Compound Row: 150x6x5.

T-Bar Rows: 120x6x5

Conventional Deadlifts: 265x6x5.  I'm taking tomorrow off and running Friday.

RE Lower Body

Arched Back Good Morning: 90x5, 120x5, 150x3, 185x6x5. After these, my abs were almost as drained as my back. Sunday's workout is still haunting me.

 Hoist Compound Leg Press: 300x5, 405x5, 510x3, 615x6x5 .

Seated Calf Raises: 70x6x8. Supersetted with the leg presses

Hoist Roc-It Leg Curls: 214x6x5.

Forget running, I just don't have it in me.

Week 3: Cool Runnings Couch to 5k

Friday the 8th and today, I ran 6 intervals of 1.5 minutes at 6.6 MPH and 1.5 minutes at 3.5 MPH. Todays's run was much better than the other two, I was able go drop my heartrate from the 160s after each run to the 130s before the next one, each time, so my recovery is getting better. I can now start Week 4, which is really Week 3.

ME Lower Body/ME Upper Body

I did not want to run today and, with 5 weeks before I go to Hawaii, I wanted to get ahead a bit.  So I woke up early today and did today's workout and tomorrow's.

All Notation: Weight x Reps x Sets

14" Box Squat: started at 95x3 and kept adding 30 pounds each set until I could barely hit the triple at 275 pounds.  Not bad, last  test was 270x2.

Incline Bench Press: started at 6x3 and kept adding 20 pounds each set until I could barely hit the triple at 185 pounds.

Seated Calf Raises: started at 30x3 and kept adding 100 pounds each set until I reached 100x2

Hoist Roc-It Lat Pulldown (Pronated Grip): worked up at 126x6 and 136x4, which both calculate out to a 150-pound max.

Hoist Roc-It Leg Curls: worked up to 215x8.

Nautilus Nitro Pullover: 95x6x5

Back Extension (2-sec hold at the top): 5 sets of 6

Nautilus Nitro Lateral Raises: 105x6x5

RE Upper Body

All Notation: Weight x Reps x Sets

Nautilus Nitro Bench Press: 90x12x3

Nautilus Nitro Compound Row: 105x12x3

T-Bar Rows: 80x12x3

Conventional Deadlifts: 185x12x4, 185x6.  Legs felt exhausted, so I did not want to really toil away on cardio.  So my plan, with 25 minutes left in my workout, was to keep doing sets of 12 on the deadlift until time was up or until I was exhausted.  Didn't get very far:(  On the 4th set I had to stop and reset my grip to a staggered grip because my hands and forearms were pumped - - - - I pull double overhand.  On the 5th set, my whole backside would have no more of it, I couldn't  hold the bar for too long, and 6 reps was all I had in me.  I don't think straps would have been much help.

RE Lower Body

Hoist Compound Leg Press: 425x12x3. This burned something awful and almost made me feel a little bit sick.

Seated Calf Raises: 40x12x3

Hoist Roc-It Leg Curls: 133x12x3. At this point, it occurs to me that I have to start week 3 of my running program with crispy legs and my heart racing. Ugh.

Arched Back Good Morning: 125x12x3

Finisher: 6 intervals of 1.5 minutes at 6.6 MPH and 2 minutes at 3.5 MPH. Started the running with a heart rate 15 BPM higher than the last time I ran, and I did not recover as fast after each run. Not a bad thing, really: when we do the Navy Physical, the pushups and situps already have my heart racing before the run, so this is actually desired.

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press: 55x5, 77x5, 97x3, 118x3x3 (could not do 3 sets of 5, my shoulders are still tired from Saturday)



Chinups: 5 singles and 3/4 of a 6th attempt.  I had to kip a little to get these, and flail on the 6th attempt.

Nautilus Nitro Pullovers: 65x12x3

Nautilus Nitro Lateral Raises: 70x12x3

Finisher: 8 intervals of 1 minute running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH.  This ends Week 2 of the Cool Runnings program, and this run was much easier than the last two.  When I do the walking portions after each run, I keep my hands on the heart rate monitor and see how fast and how far I drop from peak heart rate.  My recovery is improving.  Tomorrow starts Week 3.

Something Kinda Squattey

Loafed Friday off and I had military drill this weekend.  Also, I forgot my gear so when we had PT over at the gym, I did this workout in my camo minus the blouse.  And running in boots?  Not if I had a choice.  So I went in the Crossfit room this gym has, and did this triset:

15" Box Squat: 115x5 145x5, 175x5, 205x5, 235x5, 265x5, 295x4 (Ran out of steam)
Log Press with 20 pounds added: 8, 8, 7, 7, 7, 6, 6 reps.
7 sets of battle ropes

RE Upper Body

All Notation: Weight x Reps x Sets


Nautilus Nitro Bench Press: 65x25x2


Nautilus Nitro Compound Row: 75x25x2


T-Bar Rows: 60x25x2


Conventional Deadlifts: 135x25x2


Finisher: 8 intervals of 1 minute running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH. 

RE Lower Body

All Notation: Weight x Reps x Sets

Hoist Compound Leg Press: 300x25x2.  Only the first set could be finished with no pause.  The second was more like 13+9+3.  My legs felt super puffy, I could barely walk.  Or breathe.

Seated Calf Raises: 30x25x2

Hoist Roc-It Leg Curls: 97x25x2

Back Extensions: Sets of 10, 9, 8, 8, 7, 8 reps.  No racks available for good mornings, and I'm not going to use a back extension machine.  So I kept the rest period to 1 minute between sets, and kept doing these until I hit 50 reps.


Skipped the finisher, could barely walk without a treadmill.  Much less with one.  Just as well: have drill this weekend and since that usually throws off my schedule, I want to knock it out by Friday.  So after a heavy Saturday and a heavy Monday, that's 4 straight workouts on top.

Besides, I have to run tomorrow.

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press: 49x5, 64x5, 89x3, 111x5x3


Nautilus Nitro Pullovers: 45x25x2

Nautilus Nitro Lat Pulldowns: 65x25x2

Nautilus Nitro Lateral Raises: 50x25x2

Finisher: 8 intervals of 1 minute running at 6.6 MPH and 1.5 minutes walking at 3.5 MPH.  According to the website for the Cool Runnings' Couch to 5K program, this is what I should have done Week One.  Oops!  Not too bad, heart rate was a little higher owing to having 30 seconds less rest after each run interval.

One note: the burn is not fun. Not looking forward to tomorrow: this is the 2 sets of 25 week for repetition work, and tomorrow is RE legs.

The Past Few Days

Thursday, May 24:
6 intervals of 1 minute running at 6.6 MPH and 2 minutes walking at 3.5 MPH

Friday, May 25: Loafed

Saturday, May 26 (All Notation: Weight x Reps x Sets): 
Conventional Deadlift: 145x3, 180x3, 215x3, 250x3, 285x3, 320x3, 355x1 (1RM).  The best my deadlift has felt in a very long time at heavy weights.  I was able to keep my tight arch on the initial pull and the bar didn't stray.  Most importantly, even though I'm just doing rep work with the deadlift, I'm approaching 400 pounds again, which I haven't touched in almost 4 years.  I will reset my max for all rep work to 90% of 355 (320 pounds) and calculate from that, and add 10 pounds every 3-4 weeks.

Nautilus Nitro Bench Press: 70x5, 95x5, 120x3, 140x3x6

T-Bar Rows: 130x3x6

Nautilus Nitro Compound Row: 160x3x6

Sunday, May 27: Loafed, because my body felt drained.

Today (All Notation: Weight x Reps x Sets):
14" SSB Box Squat w/1-Pair Chains: 95x5, 135x5, 180x3, 220x5x3.  Supersetted with calf raises to rep failure.

GHR (Back Raised 1"): sets of 6, 5, 5, 4, 3, 3 reps.

Finisher: 5 rounds of jump rope supersetted with 5 rounds of hitting the heavy bag with fists and kicks.

 

RE Lower Body

All Notation: Weight x Reps x Sets

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

Arched Back Good Morning: 100x5, 135x5, 165x3, 200x3x6

Superset:
Hoist Compound Leg Press: 345x5, 455x5, 565x3, 675x3x6
Seated Calf Raises: 80x3x9

Had the idea of doing all the hamstring work first, like pre-exhaustion.  The end result was that the leg presses had no pop, but my quads did get worked harder so goody goody.  This was a lot of work in 75 minutes, so no finisher today.

My weight has started to creep down again, so good.  Would do better if my morning meal wasn't such crap.  

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press: 60x5, 80x5, 100x3, 120x3x2

Assisted Chinups (Light Bands): 6 sets of 3

Nautilus Nitro Lateral Raises: 110x3x6

Nautilus Nitro Pullovers: 105x3x6

Finisher: 6 intervals of 1 minute running at 6.6 MPH and 2 minutes walking at 3.5 MPH

RE Upper Body/RE Lower Body

Wednesday: 6 intervals of  1 minute jogging at 6.6 MPH and 2 minutes walking at 3.5 MPH.

Today:
Hoist Compound Leg Press: 445x10x4

Nautilus Nitro Bench Press: 90x10x4

Hoist Roc-It Leg Curls: 135x10x4

Nautilus Nitro Compound Rows: 110x10x4

Back Extensions: 4 sets of 10 with a 2-second pause at the top

T-Bar Row: 85x10x4

Conventional Deadlift: 180x10x4

Seated Calf Raises: 50x10x4

ME Lower Body

14" SSB Box Squat: Started at 90 pounds for 3 reps and kept adding 30 pounds until I could no longer hit 3  reps, about 270x2.
Superset:
7 sets of 5 on the Glute/Ham Raise with a good seven 2-minute rounds of hitting the heavy bag.

ME Upper Body

All Notation: Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  55x5, 75x5, 95x3, 115x5x3

Nautilus Nitro Pullover: 70x10x4

Hoist Assisted Chinup Machine (neutral grip): 140 lbs assist for 4 sets of 10

Nautilus Nitro Lateral Raises: 75x10x4

Finisher: Walked for 30 minutes at Level 17 Hill profile with 20-pound vest on.

ME Lower Body

Did the 30 minutes of vest walking yesterday, just didn't have it to give my first squat workout in a while a good run.  Today felt better. 

14" SSB Box Squat: Started at 90x2 and kept adding 30 pounds until I barely hit 270x2.  I was going to try to make up for missing last weeks squat workout by dropping down to 225 and doing 3 sets of 5 but when I racked it, I felt shaky and the weight felt heavy.  Tapped out.

Superset:
7 sets of 5 on the Glute/Ham Raise with a good seven 2-minute rounds of hitting the heavy bag.

RE Upper Body

Nautilus Nitro Bench Press: 75x15x3

Nautilus Nitro Compound Row: 90x15x3

T-Bar Rows: 70x15x3

Deadlifts w/20-lbs Vest On: 155x15x3.  Done just to see what it would feel like, and I wasn't surprised when I sucked wind.

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