5/3/1: Squat 3RM

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

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

 

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

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

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure

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

5/3/1: Rows 3RM

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

Hoist Pec Deck: 50x15x3

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

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

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

Core Engaged Dead Bugs: 5 sets of 4

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

5/3/1: Deadlifts 5RM

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

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

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

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

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

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

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

Hoist Pec Deck: 50x10x4 

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

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

LifeFitness Bicep Curls: 4 sets to failure with 41 pounds 

Decline Situps: 5 sets to failure 

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

 

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

Standing Calf Raises: 6 sets to failure 

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

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

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

Hoist Roc-It Leg Curls:  133x10x6 

Swiss Ball Jackknife: 5 sets to failure 

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

 

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

LifeFitness ISO Row (Elbows In): 125x8x4

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

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

LifeFitness Bicep Curls: 31x15x3

Pallof Press Isometric Holds: 30 x 5 holds per side

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

5/3/1: Shoulder Press 5RM

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

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

LifeFitness ISO Row (Elbows Up): 105x10x4

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

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

Core Engaged Dead Bugs: 5 sets of 4

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

5/3/1: Squat 5RM

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

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

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

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

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

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

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows In): 50x5, 70x5, 90x5, 110x5, 130x5, 150x5 (Rep Out Set)
Hoist Pec Deck: 60x8x4

Flat Bench Press:125x9, 9, 8, 7 reps

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

LifeFitness Bicep Curls: 41x12, 10, 9, 9 reps

Kettlebell Windmills: 20x8x5

Finisher: Jacobs Ladder, 10 intervals of 75 seconds on and 60 seconds off

5/3/1: Deadlifts 5/3/1

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x5 275x3, 305x1. 
Calf Raises: 6 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 105x10x4

Back Extensions: sets of 10, 9, 9, 8 reps

Hoist Roc-It Leg Curls: 133x10x4

Decline Situps: 5 sets to failure

5/3/1: Shoulders 5/3/1

Hoist Assisted Dip Machine (Weight is Bodyweight minus Assistance): 85.6x5, 95.6x5, 125.6x3, 145.6x3, 165.6x2, 185.6x1, 215.6x2 (2RM).  I needed to see where I was on dips since I haven't tested them in a long time, so shoulder presses were relegated to being an assistance movement today.

LifeFitness ISO Shoulder Press: 60x10, 8, 6, 5 reps

Hoist Roc-It Mid-Row: 117x10, 130x10, 143x10, 155x10

Hoist Roc-It Lat Pulldown (Wide/Pronated): 86x10x4

LifeFitness ISO Row (Elbows In): 115x8x4.  Finally, this machine was freed up so I ditched bicep curls and did this.

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

Superset:
Hoist Composite Motion Leg Press: 225x5, 333x5, 455x3, 565x5, 640x3, 715x4 (Rep Out Set)
Calf Raises: 6 sets to failure

Arched Back Good Morning: 55x5, 80x5, 105x3, 130x5, 150x3, 165x3 (Rep Out Set)

Hoist Roc-It Leg Curls:  183x5x5

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

Lying Leg Raises: 5 sets to failure

LifeFitness Bicep Curls (Test): 31x3, 41x3, 51x3, 61x3, 71x3, 81x3 (3RM)
 

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

LifeFitness ISO Rows (Elbows Up): 45x5, 65x5, 85x3, 110x5, 125x3, 140x3 (Rep Out Set)

Incline Bench Press:55x5, 75x5, 95x3, 115x3, 135x2, 155x1, 185x1, 205x1 (1RM)

Hoist Pec Deck: 40x12x4

Hoist Assisted Neutral Grip Chinup Machine: started at 150 pounds of assistance for 6 reps, then kept deducting 20 pounds of assistance for each set, until I could only hit one rep at 60 pounds of assistance (about 184 pounds of my own weight).

Core Engaged Dead Bugs: 5 sets

5/3/1: Deadlift 3RM

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x3, 275x3, 300x1.  More than planned but I was tempted because all of my reps were easy and solid.  Not bad: a month ago, my 1RM was 260.
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4

Back Extensions: sets of 9, 9, 8, 7 reps

Hoist Roc-It Leg Curls: Worked up to 199x5

Decline Situps: 5 sets to failure

5/3/1: Rows 5RM

LifeFitness ISO Rows (Elbows Up): 55x5, 75x5, 95x3, 120x3, 125x3, 135x6 (Rep Out Set)

Incline Bench Press:115 for 11, 10, 9, 8 reps

Hoist Pec Deck: 50x10x4

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

EZ-Bar Curls: 50x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets

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

5/3/1: Deadlift 5RM

Thursday 10/24/2013:
Superset:
Sumo Deadlift: 135x5, 155x5, 175x5, 185x5, 200x7 (Rep Out Set)
Calf Raises: 5 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 4.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 95x12x4
Not my greatest effort on the split squats, it really has been a while.  Or the sumos are harder on the hips and backside.  No matter, I will make this better.

Back Extensions: sets of 9, 8, 7, 6 reps

Hoist Roc-It Leg Curls: 133x10x4

Core Engaged Dead Bugs: 5 sets

Finisher: Rowing Machine: 5 intervals of 300M with 1-minute rest in between.  This will be my HIIT on leg days. 

Today was my Navy drill weekend, and we did Tabata, my first time with these.  My exercise of choice was the KB Swing, and now I know that I need to use this method more often.  Gym closed early (4 PM) so we did 10 minutes of tabata with the main movement and the same thing for stretches and calisthenics.

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.