Saturday
No Hammies this week. Week all jacked up. Busy today. Cycled a good 18 miles to/from work.
Monday: Chest/Shoulders
Cycle: 17 miles total for the day…bout an hour or so to/from work
A1)Bench; 90s; 135x10, 155x10, 155x10, 165x7
A2)Bent Arm Lateral Raise; 90s; 20x10, 25x10, 25x10, 30x7
*Stronger than last week. BW is up this week…get’n there…
B1)Incline Bench; 90s; 45x10, 55x10, 55x7, 60x6
B2)Seated Cable Flye: 90s; 3x10, 5x10, 5x10, 7x10
*Much better. I like the Seated better than the lying. Technique much better and able to hold contraction.
C1)3 Angle Press; 90s; 45x5/6/6, 6/6/7, 4/6/8
Tuesday: Quads
A1)Squat; 90s; 135x10, 175x10, 175x10, 195x8
A2)Leg Ext; 90s; 110x10, 130x10, 130x10, 150x8
B1-2)Split Squat; 90s; 65x10, 95x10, 95x10, 115x8
*Back leg straight. Front leg flexed calf to hamstring.
C1)3 Position Leg Press; 90s; 360x10/6/6, 10/8/8. 400x10/6/6
*5 breath between positions
8mi easy cycle as part of commute
Wednesday: Nothing
Thursday: Back
2mi run in the am
A1)Rack Pull; 90s; 225x10, 245x10, 265x10, 300x4
A2)Spider Cable LPD; 90s; 7x10, 11x10, 11x10, 15+20x6
B1)Motorcycle Row; 90s; 10x10, 15x10, 15x10, 15+20x8
B2)Stability Ball Pullover; 90s; 7x10, 11x10, 11x10, 15x5
C1)Wide to Narrow Pullup/Chinup; 90s; 5/5/5, 5/5/5, 5/5/5
Also core work and new fun way to do cardio with a med-ball tied to a rope!..SAVAGE!
*I feel these spider lpd’s and motorcycle rows in my lats more than any other movement.
Friday: Hammies
2mi run in the am.
A1) RDL; 90s; 95x10, 135x10, 135x10, 185x3
*Can’t grip the bar. I have small hands. May need to do this onto a platform so my grip gets a rest.
A2) Natural Glute-Ham Raise; 90s; 10, 10, 10, 10
*Leg under our Leg Press Sled.
B1) Cable Pull-Through; 90s; 10x10, 15x10, 15x10, 15x10
*Need to make this more difficult. Need to fine tune the form…or find a better cable machine…
B2) 2-1 Leg Curl; 90s; 50x10, 100x10, 100x10, 110x3
C1) Walking Toe Lunge; 90s; 30x10 each, 3 sets
What happens in KC, stays in KC. Corporate trip to Kansas City. Free travel, hotel, food. I had about 2 pounds of bbq for lunch (1/2 rack, pulled pork, brisket) then carbo loaded on Blue Moon and Guinness…mmmmmm.
Saturday: Bis/Tris
*Yes I managed to get in a workout in a semi bloated state after lunch. The dedicated find ways.Clo
At the local park next to the hotel that had parallel bars and a pullup bar!!
A1) Dips; 60s; 10, 10
A2) Close Grip Chin; 60s; 10, 10
B1) Dips/Band French Press; none between exercises, 60s between sets; 10/10, 10/10, 10/10
B2) Band Assisted Close Grip Chin/Band Concentration Curl; none between exercises, 60s between sets; 10/10, 10/10, 10/10
*Assisted gives me more controlled eccentric.
SPRINTS!! x 5
Sunday: Weighed a rotund 167lb tonight!
Monday: Chest/Shoulders
164lb this am…good weight…
A1) Bench; 90s; 45x10/95x10 warmups, 135x10, 155x10, 165x10, 185x4
A2) Bent Arm Seated Lateral Raise; 90s; 20x10, 25x10, 30x10, 35x6
*Lo-Carb Monster does wonders!
B1) Inclinde DB Bench; 90s; 45x10, 55x10, 55x9, 65x6
B2) Seated Cable X Flye; 90s; 4x10, 6x10, 6x10, 7x5
*X Flye is a bent flye in which you cross your arms at the finish and hold for a sec.
C1) 3-Angle Press; 90s; 45 x 7/6/7, 6/6/6, 5/5/7
Tuesday: Quads
2mi run in the am
A1) Squat; 90s; 45x10/95x10 warmup, 135x10, 180x10, 185x10, 205x5
A2) Leg Ext; 90s; 110x10, 140x10, 140x10, 170x8
B1-2) Split Squat; 90s; 65x10, 95x10, 95x10, 115x8
*Using a 4in riser on the last two sets for better ROM in the hip
C1) 3 Position Leg Press Sled; 90s; 400 x 10/6/8, 10/8/10, 10/10/10
14 miles total cycling to/from work
Lots of eating to make up for the cardio…
Wednesday: 2mi run am
Thursday: Back
2mi run am
A1) Rack Pull; 90s; warmup 90x10, 135x10; 225x10, 265x10, 285x10, 315x8
*At UAF, different gym than usual, MUCH better grip on bar.
A2) Eagle LPD: 90s; 100x10, 120x10, 130x10, 150x6
*different cable than usual.
B1) Motorcycle Row; 90s; 70x10, 100x10, 100x10, 120x6
B2) Stability Ball Cable Pullover; 90s; 50x10, 65x10, 65x10, 72x5
C1) Wide to Neutral Pullup/Chin; 60s; 5/5/5, 5/5/5, 5/5/5
Friday: Off
Saturay: Bi/Tri
9mi cycle
A1) Dip Machine; 60s; 150x10, 170x10, 190x10, 220x5
A2) Neutral Grip Chin; 60s; 10, 10, 10, 10
B1) Incline French Press; 60s; 20x10, 30x10, 30x10, 35x5
B2) Concentration Hammer on Bench: 60s; 20x10, 25x10, 25x10, 30x5
C1) EZ Bar Curl Drops; 60s; 70x6, 60x6, 50x8, 40x10, 30x10
C2) EZ Bar Standing French Press Drops: 60s; 60x6, 50x8, 40x8, 30x6
D1) JM Press/Pullover; 60s; 40x10
D2) 2-1 Preacher Machine; 60s; 45x10
Sunday: Hammies/Abs
At home, no equipment but still wanted to get something in:
A1) Natural Glute Ham Raise; 10, 10, 10, 10, 10
A2) Single Leg RDL; 30x10, 10, 10, 10, 10
A3) DB RDL Swing; 30x10, 10, 10, 10, 10
60s rest between trisets
Leg Crank x 3 (24 squats, 24 lunges, 24 jump squats, 12 split jumps)
Abs:
30 crunch pulse
30 rev crunch pulse
30 alt hand/toe
30 side crunch each side
60s Plank
60s Side Planks
Monday: Chest/Shoulders
*At the apartment gym so some equipment I’ve not used much:
A1) Machine Chest Press (machine is set up with a pretty wide grip); 90s; 4 x 10
A2) Seated Bent Lateral Raise; 90s; 20x10, 25x10, 25x10, 25x10 *longer eccentrics
B1) Incline Machine Chest Press: 90s; 4x10
B2) Machine Squeeze Flye (holding pads with palms and squeezing); 90s; 4x10
C1) 3 Angle Machine Chest Press; 3 x 5/5/5
5mi total cycle
Tested: 164lb, 9.5%, 148ffm. up 4lbs of ffm from last month…sweet.
Tuesday: Quads
A1) Squat; 90s; w/u bwx10, 45x10, 95x10; 135x10, 185x10, 185x10, 215x5
A2) Leg Ext; 90s; 110x10, 150x10, 150x10, 190x6
B1-2) Split Squat on 4in step; 90s; 95x10, 115x10, 115x10, 135x5
C1) 3 Position Leg Sled; 90s; 400 x 8/8/8/, 8/10/8, 10/10/10
Getting bigger and stronger is always good…
Wednesday: ran 4 miles
Thursday: Back
A1) Rack Pull; 90s; warm-up 95x10, 135x10; 225x10, 315x10, 315x10, 405 x FAIL, 365 x FAIL, 315x1.
A2) Eagle Pulldown: 90s; 120x10, 140x10, 140x10, 150x6
B1) Motorcycle Row: 90s; 85x10, 100x10, 100x10, 120x6
B2) S.Ball Pullover; 90s; 50x10, 65x10, 65x10, 80x5
C1) Wide to Narrow Pullup/Chin; 5/5/5/, 5/5/5/, 5/5/5/
Friday: Hammies
2mi run
A1) RDL w/pause; 90s; warmup 45x10, 95x10; 135x10, 185x10, 185x10, 225x5
A2) Glute-Ham Raise; 90s; 10, 15, 15, 15
B1) Rope Pull w/pause; 90s; 15x10, 15x10, 15x10, 15x10
B2) 2-1 Leg Curl; 90s; 90x10, 100x10, 100x10, 120x3
C1) Walking Toe Lunge; 90s; 30lb x accross the gym floor then around the gym floor…about died
Saturday: Arms
5mi run/9mi cycle
A1) Dip Machine; 60; pushups warmup; 10x10, 12x10, 12x10, 14x6
A2) Band Assist Neutral Chin; 60s; 10, 10, 10, 8*no band
B1) Incline French Press; 60s; 25x10, 30x10, 30x10, 35x5
B2) Seated Hammer Concentration Curl; 60s; 20x10, 25x10, 25x10, 30x5
C1) Run the Rack Tri Pushdown; 60s; 50x10, 30x10, 15x10; 65x5, 50x6, 30x10, 15x10reverse grip
C2) Run the Rack EZ Curl; 60s; 70x5, 60x6, 50x10, 40x10; 70x5, 60x6, 50x10, 40x10, 30x10reverse grip
Monday: Chest/Shoulders
9mi cycle
A1) Bench; 90s; warmup pushups, 45x10; 135x10, 160x10, 165x10, 185x7
A2) Seated Lateral Raise; 90s; 25x10, 30x10, 30x10, 35x6
B1) Incline DB Bench: 90s; 45x10, 55x10, 55x10, 60x8
B2) Seated Cable Cross; 90s; 15x10, 20x10, 25x10, 30x5
C1) 3-Angle Press; 90s; 45 x 10/7/12, 50 x 5/5/7, 4/4/7
Tuesday: Quads
2mi run
5mi cycle
A1) Squat; 90s; warmup then, 135x10, 185x10, 185x10, 215x5
A2) Leg Extension: 90s; 110x10, 150x10, 150x10, 210x4
B1-2) Split Squat on 4in step; 90s; 95x10, 115x10, 115x10, 135x5
C1) 3 Position Leg Sled Press; 90s; warmup then, 450 x 5/5/5, 5/6/5, 6/6/8
Wednesday: 2mi cycle, racquetball game
Thursday: Back
2mi run, 9mi cycle
A1) Rack Pull; 90s; warmup then, 225x10, 315x10, 315x10, 365 fail, 335 fail, 325 x 1…and a half…
A2) Incline Eagle Pulldown; 90s; 100x10, 120x10, 120x100, 140x5
B1) Seated Motorcycle Row *using the cable column this time; 90s; 65x10, 80x10, 80x10, 95x6
B2) S.Ball Cable Pullover; 90s; 50x10, 65x10, 65x10, 80x6
Back a little sore from yesterday…trying too much on the Rack Pull
Friday: Bi/Tri
15mi cycle
A1) Weighted Dip; 60s; none x 10, 20x10, 20x10, 30x6
A2) Close Grip Chins; 60s; none x 10, 10, 10, 20x5
B1) Incline French Press; 60s; 25x10, 30x10, 30x10, 35x6
B2) Concentration Hammer Curl; 60s; 20x10, 25x10, 25x10, 30x6
C1) Run the Rack DB Curl; 60s; 30x6, 25x10, 20x10, 15x10; Zottman 25x10, 20x10, 15x10
C2) Run the Rack Cable Pressdown; 60s; 8, 7, 6, 5 x 10; Reverse Grip 8, 7, 6, 5
Saturday: Hammies
*a little helter skelter today
A1)Natural Glute Ham Raise; 60s; 10, 10, 10, 15
A2)2-1 Leg Curl; 60s; 70x10, 90x10, 90x10, 110x6
B1)Walking Toe Lunge; 60s; 30 x around the UAF machines x 2 killer
C1)RDL; 60s; 95x10, 135x10, 185x10, 185x10
Total Cycle: 35mi
*Lots os cycling today, to work, then out to drop off car payment. Guess I get to eat a lot today…
Slapped the beast in the face today and made him my bitch…
15 miles cycling total
Monday: Chest/Shoulders
A1)Bench; 90s; warmup; 135x10, 170x10, 170x9, 200x3 MY BITCH
A2)Seated Lateral Raise; 90s; 25x10, 30x10, 30x10, 40x6
B1)I.DB.Bench: 90s; 45x10, 60x10, 60x10, 70x2 MY BITCH
B2)Seated Cable Flye Squeeze; 90s; 4x10, 6x10, 6x10, 8x5
C1)3 Angle Press; 90s; 50 x 4/4/7, 4/4/5, 4/5/5
2mi cycle
Tuesday: Quads
A1) Squats: warmup; 135x10, 185x10, 195x10, 225x3 *had to drop the bar forward…>:) epic fail, the good kind
A2) Leg Ext; 130x10, 170x10, 170x10, 230x10
B1-2) Split Squat; 95x10, 115x10, 125x10, 145x6
C1) 3 Position Leg Press; warmup; 450 x 5/5/5, 6/6/6, 6/5/8
Great workout, another “pr workout”…all on under 100g carb a day…
Wednesday: 2mi running, 5mi cycling
*too lazy to put in weights…program same as before:
Thursday: Back…at CT, dif equip
7mi cycle
A1) Rack Pull on smith
A2) Eagle LPD
B1) Motorcycle Row
B2) S.Ball Cable Pullover
C1) Assisted Chins Wide to Narrow
Friday: Hammies
4mi run
A1) RDL
A2) Natural Glute Ham Raise
B1) Cable Pull Thru
B2) 2-1 Leg Curl
C1) Walking Toe Lunge
Saturday: Bi/Tri
6mi run/9mi cycle/ half a mile in 3:30…still got it
A1) Machine Dips
A2) Narrow Chins
B1) I.French Press
B2) Hammer Concentration Curl
C1) Standing DB Curl Run the Rack
C2) Rope Pressdown Run the Stack