16 April 2012
Day 47:
Chinups: 1 x 5 x +70, 1 x 2 x +70
Overhead Press: 1 x 5 x 105, 1 x 3 x 105
Dumbbell Pickups: 1 x 10 x 65 (each arm)
Run: 18 minutes at 7 mph
Comments: Finished thesis today, so now I’m just trying to get back in the groove.
19 April 2012
Day 48:
Chinups: 1 x 3 x +70, 2 x 10 x bodyweight, 1 x 9 x bodyweight
Dips: 3 x 10 x bodyweight
Comments: I ate right before this, so I felt kind of sick and didn’t run.
24 April 2012
Day 49:
Chinups: 1 x 4 x +70, 2 x 5 x +35
Dips: 3 x 5 x +35
Squats: 3 x 5 x 135
Run: 1 mile at 8 mph
Comments: I’m going to be pretty dedicated to working out for the next 6 weeks or so. Hopefully everything goes well.
26 April 2012
Day 50:
Squat: 3 x 5 x 145
Overhead Press: 3 x 5 x 90
Barbell Curl: 2 x 5 x 90, 1 x 4 x 90
Comments: Squat was easy, although legs were sore. Overhead press was also pretty easy. Couldn’t quite finish barbell curls.
28 April 2012
Day 51:
Bench Press: 2 x 5 x 185, 1 x 4 x 185
Deadlifts: 3 x 5 x 135
Bend-Overs: 1 x 5 x 80 (each arm)
Run: 1 mile at 8.2 mph (7 min 27 sec)
Abs: 2 x 20 sec x 70 lbs
Comments: Squat was taken, so couldn’t do that. Bench press was ok, considering I haven’t done it in forever. Deadlift was really easy, as expected. Run is coming along nicely, and was easier since I didn’t do squats beforehand.
30 April 2012
Day 52:
Squat: 3 x 5 x 155 (ATG)
Overhead Press: 3 x 5 x 95
Chinups: 2 x 5 x +45
Run: 1 mile at 8.4 mph (7 min 11 sec)
Comments: Squat and overhead press were easy. Chinups were a bit difficult but okay–I just didn’t feel like doing the 3rd set. The run was more difficult than expected. At some point I will probably maintain the pace for a little while to let my cardio system adjust, but will probably wait until I break a 7 minute mile (a bit faster than 8.6 mph).
2 May 2012
Day 53:
Dips: 3 x 5 x +45
Deadlift: 3 x 5 x 155
Barbell Curl: 3 x 5 x 90
Run: 1 mile at 8.7 mph (6 min 55 sec)
Comments: Everything was easy except for the run. I will probably maintain this running pace for a little while, or else slow down the pace and start doing 3.1 miles at a stretch again for a change of pace. Either way, I broke a 7 minute mile, which is good.
4 May 2012
Day 54:
Overhead Press: 3 x 5 x 100
Deadlift: 3 x 5 x 175
Chinups: 1 x 10 x bodyweight
Dips: 1 x 10 x bodyweight
Run: 1.5 miles at 7.5 mph
Comments: Overhead press is starting to get difficult. Deadlift wasn’t bad–I need to find a time when the squat rack isn’t always taken though. Chinups and dips were easy. Run was more difficult than expected–gains may just come steadily and gradually.
Edit:
Estimated Current VO2 MAX: 44 (fair)–based on running 1.5 miles in 12 minutes (7.5 mph)
Goal VO2 MAX: 56 (superior)–requires running 1.5 miles in 9 minutes 15 seconds (9.7 mph)
6 May 2012
Day 55:
Squat: 3 x 5 x 185
Overhead Press: 3 x 5 x 105
Barbell Curl: 2 x 5 x 95, 1 x 3 x 95
Run: 2 miles at 7.5 mph
Comments: Squat and overhead press weren’t bad. Barbell curl was more difficult. Run continues to be more difficult–I think part of it has to do with me doing it at the end of the workout.
Edit: The highest I’ve been before is 340x5 on squat, 305x5 on deadlift, 95x5 on barbell curl, 115x5 on overhead press, 205x5 on bench press.
Edit 2: Pull-ups work back more than chin-ups. Maybe switch to pull-ups.
8 May 2012
Day 56:
Squat: 3 x 5 x 195
Bench Press: 2 x 5 x 185, 1 x 4 x 185
Row Hold: 3 x 20 sec x 145
Run: 2.5 miles at 7.5 mph
Comments: Squat was fine. Bench press more difficult than expected. Row holds I liked–will do more of them. Run was easier than last time, not sure why.
10 May 2012
Day 57:
Deadlift: 3 x 5 x 205
Overhead Press: 1 x 4 x 115, 2 x 3 x 115
Row Hold: 1 x 20 sec x 145, 2 x 20 sec x 165
Run: 1 mile at 9 mph (6:42)
Comments: Deadlift wasn’t hard. Overhead press was surprisingly hard. Row hold was pretty easy, although I need to find a clearer way of marking a full hold. Run was tiring, but not too bad.
14 May 2012
Day 58:
Cable Row: 1 x 10 x 125, 1 x 8 x 125, 1 x 6 x 125
Dips: 1 x 5 x +70, 1 x 2 x +70
Deadlift: 3 x 5 x 215
Run: 0.5 miles at 8 mph
Comments: I went working out 2 days ago, but I guess I didn’t record that one. I was tired today for some reason, so the workout wasn’t optimal. Cable rows are progressing well. Dips are ok. Deadlift is going well, although I’ll probably shift to one set soon. Not sure why I was so tired during my run.
Edit: New goal–cable row as much as I can bench press. So 3 x 5 x 185 for cable row.
20 May 2012
Day 59:
Cable Row: 3 x 5 x 125
Dips: 3 x 5 x +45
Deadlift: 2 x 5 x 225
Run: 3.2 miles at 6 mph
Comments: Cable row was a bit more difficult, but I was doing something weird. Dips were easy. Deadlift was a bit more difficult–it may be time to start switching to 1 set. Run was easy because I didn’t go fast.
23 May 2012
Day 60:
Cable Row: 3 x 10 x 125
Dips: 1 x 5 x +60, 1 x 4 x +60
Deadlift: 2 x 5 x 245
Run: 3 miles outside
Comments: Cable row was easy. Dips were a bit difficult. Deadlift wasn’t too bad. I took the run at a slow pace since I had Chris with me.
29 May 2012
Day 61:
Cable Row: 1 x 10 x 145, 1 x 8 x 145, 1 x 6 x 145
Dips: 3 x 5 x +50
Deadlift: 1 x 5 x 265
3 minute run
Comments: Cable row and dips weren’t bad. Deadlift I should do more than 1 warm-up set. I started to feel weird on the run so I stopped early.
31 May 2012
Day 62:
Cable Row: 3 x 10 x 145
Dips: 2 x 5 x +60, 1 x 3 x +60
Deadlift: 1 x 5 x 275
25 minute outdoor run
Comments: Cable rows were good. Dips petered out on the last set. Deadlift was better since I had an extra warm-up set, but I’m having trouble keeping my breath enough to keep my abs rigid. Run was easy.
11 June 2012
Day 63:
Chinups: 2 x 5 x +45, 1 x 4 x +45
Dips: 1 x 10, 1 x 8, 1 x 6
Deadlift: 1 x 5 x 275
Run: 1 mile at 8 mph
12 June 2012
Day 64:
Rows: 3 x 5 x 165
Bike: 3.5 miles
Run: 4 miles at 6 mph
13 June 2012
Day 65:
Squat: 3 x 5 x 225
Dips: 3 x 5 x +45
Run: 4 miles at 6 mph
21 July 2012
Day 66:
Deadlift: 1 x 5 x 275
Chinups: 1 x 10 x +10, 1 x 9 x +10
Dips: 2 x 10 x +10
5 minute run at 6 mph
Comments: Deadlifts were a bit too heavy. Chinups and dips were fine. Easing back into things with the run.