1 February 2012
Day 26:
Weight: 193
Squat: 3 x 5 x 135
Chinups: 1 x 4 x +45, 1 x 3 x +45
Bench Press: 2 x 5 x 185
Dips: 1 x 5 x bodyweight
Back bends
2 20-second cable holds with 72.5 lbs
Comments: Squats were fine on my back, although I can tell my legs will be sore later. Everything else was fine, although my left elbow is still hurting somewhat.
3 February 2012
Day 27:
Weight: 192
Hex Deadlift: 3 x 5 x 135
Barbell Curls (fat grips): 3 x 5 x 85
Dumbbell holds: 65
Dips: 3 x 5 x +45
2 minutes rowing, resistance 10, distance 500m
5 minutes jogging at 6 mph
Comments: Left wrist is still hurting somewhat from the fat grips. Deadlift was easy. Dips were better. Cardio needs improving.
Edit: Start counting aerobic points. Work my way up to 75 points per week. For now, work my way up to a 30 minute 3-mile (6 mph). Each workout, just go 0.25 mile farther. It should take 10 workouts, or about 3.5 weeks. Then each workout, up the speed by 0.3 until I get to 9 mph. That should take another 9 workouts. So I should be doing a 20-minute 5k in about 2 months.
Edit: Once I get to a 30-minute 5k, I would slow down the pace of improvement to 1 minute per week.
7 February 2012
Day 29:
Weight: 192
Dips: 2 x 10 x bodyweight
Chinups: 1 x 10 x bodyweight, 1 x 5 x bodyweight
Squats: 2 x 15 x bodyweight
1 mile run, 6 mph
Comments: I’m backing off a bit and letting my left arm heal up–it’s sore and I’m paranoid of injury now. Run was fine.
9 February 2012
Day 30:
Weight: 190
Dips: 2 x 10 x bodyweight
Chinups: 1 x 10 x bodyweight, 1 x 7 x bodyweight
Hex Deadlifts: 3 x 5 x 145
Abs: 2 20-second cable holds with 72.5 lbs
1.25 mile run, 6 mph
Comments: Arm still hurting somewhat. Hex deadlifts tired out my back. It’s starting to get a bit sore–hope that’s not a trend. Run was fine.
11 February 2012
Day 31:
Weight: 189
Bench Press: 3 x 5 x 190
Squat: 3 x 5 x 145
Chinups: 1 x 5 x +45, 1 x 4 x +45, 1 x 2 x +45
Back bends
Comments: Didn’t have time to do run or abs because I had to run to dinner–turns out that Colonial was having initiations tonight so there wasn’t food anyway. All of my lifts went well, although my back is still weak–I need to take this stuff slow.
13 February 2012
Day 32:
Dips: 2 x 5 x +50, 1 x 4 x +50
Chinups: 2 x 5 x bodyweight
Squats: 2 x 15 x bodyweight
1.75 miles at 6 mph (6 Cooper Pts)
Cable holds: 1 x 20 sec x 72.5, 1 x 10 sec x 72.5
Comments: Back hurts a little. Everything else was fine.
15 February 2012
Weight: 188
Day 33:
Overhead Press: 3 x 5 x 80
Barbell Curls: 3 x 5 x 95, 1 x 3 x 95
Hex Deadlift: 3 x 5 x 155
Back bends
Comments: Overhead press was easy. Barbell curls were hard. Hex deadlifts weren’t bad.
18 February 2012
Weight: 188
Day 34:
Overhead Press: 3 x 5 x 85
Chinups: 1 x 10 x bodyweight, 1 x 4 x +45, 1 x 5 x bodyweight
Dips: 2 x 5 x +45
Squats: 2 x 15 x bodyweight
2 miles at 6 mph (9 Cooper Pts)
2 x 20 jackknife situps/backbends
Comments: Overhead press was easy. Back hurts a bit. Running is going well.
20 February 2012
Weight: 187
Day 35:
Bench Press: 3 x 5 x 195
Hex Deadlift: 3 x 5 x 165
Chinups: 1 x 11 x bodyweight
2.25 miles at 6 mph (8 Cooper Pts)
2 20-second cable holds with 80 lbs
Comments: Bench press and deadlift were fine. Chinups were a bit difficult, though that may have been from doing them right after the deadlifts. Run and cable holds were fine.
22 February 2012
Day 36:
Dips: 3 x 5 x +50
Chinups: 2 x 5 x +35, 1 x 3 x +35
Squats: 2 x 15 x bodyweight
2.5 miles at 6 mph (9 Cooper Pts)
Comments: Dips were fine. Chinups were a bit more difficult than expected. Run was ok, although I was a bit more winded than last time.
Edit: After I hit 3.1 miles, I might want to increase incline rather than speed.
26 February 2012
Day 37:
Bench Press: 1 x 5 x 200, 1 x 4 x 200, 1 x 3 x 200
Squats: 3 x 5 x 155
Barbell Curl: 1 x 5 x 95, 2 x 4 x 95
2.75 miles at 6 mph (11.4 Cooper Pts)
Comments: Bench press was difficult. Squats were easy, although I think I was going a bit too low: a bit rough on the back. Barbell curl ok. Run was ok, although I started getting a headache.
Edit:
Goal:
April 15 (7 weeks away): 175 lbs at 30 inch waist
Bench Press: 3 x 5 x 210
Chinups: 3 x 5 x +45
3.1 miles in 20 minutes
195 lbs at 32 inch waist by early July
28 February 2012
Day 38:
Dips: 1 x 5 x 55, 2 x 4 x 55
Chinups: 2 x 5 x +35, 1 x 4 x +35
Hex Deadlifts: 3 x 5 x 175
3.1 miles at 6 mph
Comments: Everything was ok. Deadlifts were a bit difficult, but ok. Run continues to improve.
1 March 2012
Day 39:
Dips: 10, 10, 6 x bodyweight
Chinups: 10, 8, 7 x bodyweight
Squats: 1 x 15 x bodyweight
3.1 miles at 6.2 mph
Comments: Didn’t wait long enough on the 3rd dip set. Run was a bit more difficult than expected. Everything else was fine.
7 March 2012
Day 40:
Dips: 5, 4, 3 x +55
Hex Deadlifts: 3 x 5 x 185
Chinups: 5, 5, 3 x +35
3.1 mile run at 6.4 mph
Comments: I’ve been sick these past few days. Dips weren’t quite as good because it had been a while since I had done them. Deadlifts were ok. Chinups were also ok, but again, it had been a while since I had done them. My run was good, although I had a shoelace malfunction near the end.
9 March 2012
Day 41:
Overhead Press: 3 x 5 x 100
Barbell Curl: 5, 4 x 95
Hex Deadlift: 3 x 5 x 195
3.1 miles at 6.6 mph (14.5 pts)
Everything was ok. I should have warmed up my back before the hex deadlift though.
11 March 2012
Day 42:
Bench Press: 5,4,3 x 200
Chinups: 3 x 5 x +35
Deadlift: 3 x 5 x 185
3.1 miles at 6.8 mph (14.5 pts)
Comments: Everything was ok.
13 March 2012
Day 43:
Overhead Press: 5,5,4 x 105
One-arm Dumbbell Curl: 3 x 5 x 45 w/ right, 5,5,2 x 45 w/ left
Toe-touch dumbbell deadlift: 2 x 5 x 80, 1 x 5 x 100
3.1 miles at 7 mph (14.5 pts)
Comments: Today was a bit more difficult. Especially the run. That may have had something to do with me wearing vibrams this time.
15 March 2012
Day 44:
Dips: 2 x 5 x +55
Chinups: 2 x 5 x +40
Toe-touch dumbbell deadlift: 2 x 5 x 100 (each side)
Comments: Not as bad as last time.
9 April 2012
Day 45:
Dips: 1 x 5 x 60, 1 x 4 x 60
Chinups: 3 x 5 x +50
Run: 2.3 miles at 7 mph (20 minutes)
Comments: Took off working out over midterms/break. I’ve gone several times since I got back, just didn’t write it down. Right now I need to work back in deadlifts and overhead presses, gradually up the length of my run (should be good 2 workouts from now). Still aiming for 20 minute 5k by the time school gets out about 8 or 9 weeks from now. That gives me about 25-27 workouts to go from 2.3 miles at 7 mph to 3.1 miles at 9.4 mph.
11 April 2012
Day 46:
Chinups: 2 x 5 x +60, 1 x 2 x +60; 1 x 5 x bodyweight
Overhead Press: 1 x 5 x 100, 1 x 4 x 100
Dips: 1 x 10 x bodyweight
Run: 5 minutes at 9 mph
Comments: Chinups were easier than expected. Press was harder than expected. Dips were easy. Run was short because I forgot my headphones.