Wednesday 30 March 2011
Cycle deload
Week 3
Day 44
Reverse Bench
245x5
265x5
285x4
Squats (Deload)
185x5
225x5
275x3
EZ Bar Curls
65x6
85x6
105x5
105x5
Donkey Calf Raises
90xfail
90xfail
15 Pull-ups
15 Lunges
15 Push-ups
Ran about 2 miles this morning.
I got a little off track with posting my log online, but I have been very consistent and putting in the work. I have started waking up in the AM to do steady state cardio (mainly running) to get used to it for the Army.
Thursday 31 March 2011
Cycle 3
Week 1
Day 45
Military Press
135x5
150x5
170x10
Deadlift
225x5
275x5
315x5
365x1
DB Lateral Raise
20x12
20x12
Good Mornings
115x10
115x10
115x10
115x10
115x10
Pull-Ups
BWx10
BWx10
BWx10
BWx10
BWx10
16 Pull-ups
16 Lunges
16 Push-ups
I ran about 2.5 miles this morning up a pretty substantial hill. Also did some ab work.
Friday 1 April 2011
Bench Press
205x5
230x5
260x11
DB Row
50x12
50x12
100x10
Face Pulls
60x12
60x12
60x12
Some rotator cuff work.
16 Pull-ups
16 Lunges
16 Push-ups
I swam for about 18 minutes this morning and it felt pretty good. I need to get swim trunks that won’t start to fall off lol. Looking forward to training next week.
Saturday 2 April 2011
17 Pull-Ups
17 Lunges
17 Push-Ups
Ran for about 24 minutes on the treadmill today @ around a 9:00 minute pace.
Very slow I know and I am working to get that down. Going from August to late March with little to no distance cardio work was not a good idea. Lesson learned.
Monday 4 April 2011
Cycle 3
Week 1
Day 49
Squats
230x5
265x5
300x12
Leg Press
200x15
200x15
200x15
200x15
200x15
Glute-Ham Raise
BWx10
BWx10
BWx10
BWx8
BWx7
Ran about 2.5 miles this morning. I also did about 6 minutes of ab work with planks and crunches. Squats felt really good today and I was a little surprised I got 12 to be honest. My partner did a good job to motivate me today and I guess that just goes to show it is mental.
18 Pull-ups
18 Lunges
18 Push-ups
Tuesday 5 April 2011
Cycle 3
Week 2
Day 50
Military Press
140x3
160x3
180x7
Chin-ups
BWx10
BWx10
BWx10
BWx10
BWx10
DB Lateral Raise
3 sets with 20s and 30s for about 10-12 reps
Face Pulls
3 sets of about 70lbs for sets of 12
Ran for 30 minutes this morning and it felt much better then just a week ago. My cough is getting much better and I definitely think that is helping with the running.
19 Pull-ups
19 Lunges
19 Push-ups
Wednesday 6 April 2011
Cycle 3
Week 2
Day 51
Reverse Bench Press
245x6
265x5
285x4
EZ Bar Curls
I worked up to a 1RM on these today to see how I was progressing. I got 140lbs with very minimal back swing and this is a 25lb increase from about 2 months ago. Definitely glad it is working.
I had to cut the workout a little short because I had to go.
I was going to swim in the AM, but the pool is closed on Wednesdays. Did some really light work and intense stretching to try and workout the soreness in my legs.
20 Pull-ups
20 Lunges
20 Push-ups
Thursday 7 April 2011
Cycle 3
Week 2
Day 52
Deadlift
260x3
295x3
330x3
365x2
405x1
455x1
BB Row
3 sets of like 15
Hanging Leg Raise
5 sets of around 15
Played flag football for about 45 minutes today.
Friday 8 April 2011
Cycle 3
Week 2
Day 53
Bench
215x3
245x3
275x9
315x3
DB Rear Delt Raise
5 sets of 10lb, 20lb, and 35lb
Face Pulls
3 sets @ like 90lbs
[quote]Fandango wrote:
Deadlift
260x3
295x3
330x3
365x2
405x1
455x1[/quote]
Good pulling! Is that a PR for you?
[quote]
Bench
215x3
245x3
275x9
315x3 [/quote]
Strong pressing too. How much do you weigh?
The 455 pull tied with a PR I made about a month ago. I am trying to get to 495 by mid May, but I have been running a lot more and progress has stalled a bit.
I am about 5’11 205lbs right now. I don’t know if you read the beginning of my log, but I tore my ACL and LCL about 2.5 years ago. The injury lead me to stop squatting and dead lifting for over a year and that hurt my numbers relative to my bench press.
Thanks for the kind words. I have been following your log as well and it looks like you are making great progress.
Monday 11 April 2011
Cycle 3
Week 2
Day 56
Squats
245x3
280x3
315x10
185x10
185x10
185x10
135x10
45x10
Glute-Ham Raise
BWx10
BWx10
BWx10
BWx10
BWx10
23 Pull-ups
23 Lunges
23 Push-ups
Today was a fantastic workout. It was pretty tough, but my partner and I drove through it. The dreaded rep calculator my squat today puts me around 420. I am interested in seeing how much I can truly max out at in about a month.
I also ran about 2.6 miles with a giant hill in 22:19. Not great, but I am working on it.
Tuesday 12 April 2011
Cycle 3
Week 3
Day 57
Military Press
150x5
170x3
190x1
210x1
225x0 (miss)
135x10
115x10
95x10
95x10
95x10
Face Pulls
50x12
60x12
70x12
80x12
80x12
24 Pull-ups
24 Lunges
24 Push-ups
Today’s workout went very well. Although I didn’t quite get 225 on the military press, I was about 2/3 of the way there. I opted for some different assistance for this week and it is going fairly well.
I swam this morning for 15 minutes and I am sore in places in my legs I didn’t know I had muscles. It felt really good on my joints.
Wednesday 13 April 2011
Cycle 3
Week 3
Day 58
Reverse Bench
225x6
245x6
275x6
EZ Bar Curls
65x6
85x6
105x6
105x6
65xAMAP
25 Pull-ups
25 Lunges
25 Push-ups
I had a fairly good workout today. I went a little lighter on the reverse bench because I have started to feel a little run down with the lift. The curls were not too hard and I went for a huge pump on the last set.
I ran for 28 minutes at a slower pace before my lift today. I was planning on doing it in the AM, but it was pouring rain outside.
I also played flag football for about 45 minutes today.
Thursday 14 April 2011
Cycle 3
Week 3
Day 59
Deadlifts
315x5
350x3
390x3
405x2
Pendlay Rows
135x10
135x10
135x10
135x10
135x10
26 Pull-ups
26 Lunges
26 Push-ups
Today was a good workout. The deadlifts felt light until 405 and even that didn’t feel too heavy. I tried the Pendlay rows and they really kicked my ass.
Ran about 2.5 to 3 miles as well.
[quote]Fandango wrote:
Squats
245x3
280x3
315x10
Today was a fantastic workout. It was pretty tough, but my partner and I drove through it. The dreaded rep calculator my squat today puts me around 420. I am interested in seeing how much I can truly max out at in about a month.
[/quote]
Nice squatting. I noticed the best results when I was getting double digit sets. Rep calculator … my opinion, it is the most accurate around 3-5 reps. My projected is around 485, but I’m going for 455 tonight. Of course I won’t know until I have the weight on my back 
I hear you 100% on the 3-5 rep range being fairly accurate. It gets skewed as the rep numbers get higher and higher.
Friday 15 April 2011
Cycle 3
Week 3
Day 60
Bench
240x5
275x3
300x6
325x2
DB Bench
50x10
55x10
60x10
65x10
70x10
Dead-stop DB Row
50x10
55x10
60x10
65x10
70x10
Today was a good workout to finish up the week. My posterior chain is pretty sore from deadlifting and running yesterday and I am looking forward to some rest this weekend. I have one squat workout on Monday of 5/3/1 reps and then I am going to take it easy until my half-marathon on Saturday.
[quote]Fandango wrote:
Bench
240x5
275x3
300x6
325x2
I have one squat workout on Monday of 5/3/1 reps and then I am going to take it easy until my half-marathon on Saturday.[/quote]
Nice job! Especially good considering you train for a half-marathon!
Monday 18 April 2011
Cycle 3
Week 3
Day 63
Squat
265x5
300x3
335x4
365x2
405x0 (miss)
I cant remember the assistance. I can’t remember the minors here.