Day 7 - 10-November 2013 Usually a rest day. Today made up for missed Back/Shoulder Hypertrophy
Exciting news: hit 193.0 on the scale this morning! Weight is dropping slowly but surely.
I rechecked body fat levels with calipers (gut only method) and I look to be 11.0% now. Very happy to be making progress - especially as I am not sleeping enough and super stressed with major projects at work. Having never been this lean (lighter but not as lean) I am really getting an appreciation for how much discipline it takes to achieve. Curious how much easier this might have been 20 years ago!
Pendlay Speed Rows (65%) 115x3 for 6 sets
Rack Chins 30x10, 30x10, 30x10 (up weight next week)
Long Bar Row 85x12, 85x12, 85x11
Barbell Rows 115x10, 115x10, 115x8
Dumbbell Shoulder Press 25x12, 25x12, 25x12 (up weight next week)
Lying reverse fly 15x12, 15x12, 15x12
Dumbbell lateral raise 15x10, 15x10, 15x10
Arnold Press 15x12, 15x12, 15x12
Some ‘tag’ sprinting with the boys at the playground
10 more pull-ups working with my son on his pull-ups
Day 1 - Lower Body Strength 11-Nov-13
Due to time I had to split my workout into two sections. Morning was posterior chain and hamstrings. Evening was quads.
Stiff Leg Deadlifts 230x8, 230x8, 230x8
Hamstring Curls 50x10, 50x10, 50x10
Good Mornings 120x10, 120x10, 120x10
Back squats 265x5, 265x5, 265x5 - I was able to go to proper depth. I will add 2.5 lbs per week until I find my true 5RPM.
Bulgarian Split Squats 100x10, 100x10
Leg Extensions 100x10, 100x10
Day 2 - 12-Nov
Work projects are at critical phase now… Was working so late that I decided to sleep in (5 hours) rather than train.
Day 3 - Upper strength 13-Nov
Bench Press 165x5, 165x4, 160x5 (165 is new weight)
Weighted Pull ups +35x5, +35x5, +35x5 (35 all sets is new weight)
Weighted Dips +25x8, +25x7
Long bar rows 115x8, 120x8 (new weight)
Skullcrushers 80x8, 80x8, 80x8 (80 for all sets is new weight)
Dumbbell one-arm row 85x8, 85x8
[quote]Captain Needa wrote:
Day 2 - 12-Nov
Work projects are at critical phase now… Was working so late that I decided to sleep in (5 hours) rather than train.
[/quote]
Going through similar things the now, although mine is only Uni work so yours will be worse for sure.
Wow. My first trans-Atlantic bro-hug.
So here are a few progress pics. Horrible quality but, hey, they are my first selfies…
Side:
[photo]39480[/photo]
Front:
[photo]39479[/photo]
Back:
[photo]39481[/photo]
Legs:
[photo]39482[/photo]
Day 4 - dead lift / power
Back squats. - speed work 65% - 175 x 3 for 6 sets
Dead lift. - 315 x 5 for all 3 sets
Snatch grip high pulls - 135 x 5, 140 x 5, 145x 5, 150 x 5, 150 x 5
My wife watching my deads and helped me know when I was starting to round my back just a small amount. Most reps were tight but she helped me associates how my body felt with when the lifts were correct. As a side note I have been training my wife over the past month exclusively with weights and she is making great progress. It is great bonding time as well.
The sghp continues to feel easy after getting some good form. That said I suspect my traps will be really sore tomorrow.
[quote]Captain Needa wrote:
As a side note I have been training my wife over the past month exclusively with weights and she is making great progress. It is great bonding time as well.
[/quote]
You must be a better coach than I. Each time my gf wants coaching I end up some how making her cry because I seem too aggressive when describing form lol.
Day 5 - 15-Nov 13
Programming calls for Back/shoulder hypertrophy. However yesterdays deadlifts and high pulls happened in the evening last night. So I called an audible and did Chest and Tri’s today.
Bench press 125x10, 125x10, 125x10
Incline bench 115x10, 115x8, 115x7
DB Fly 26.125x15, all 3 sets
Bar dips BWx10, BWx8, BWx6
Skullcrushers 62.5x15, all 3 sets
1-hand overhead tri extension 15x12, 15x12, 15x13 (up reps back to 15 next time)
[quote]RATTLEHEAD wrote:
[quote]Captain Needa wrote:
As a side note I have been training my wife over the past month exclusively with weights and she is making great progress. It is great bonding time as well.
[/quote]
You must be a better coach than I. Each time my gf wants coaching I end up some how making her cry because I seem too aggressive when describing form lol.[/quote]
She does complain (half-jokingly) every day, that she is incredibly sore. Despite constant reminders, I don’t think she has truly grasped that I consider this a good thing.
We do work on form a fair amount. Because of past injuries and due to our advanced age she is very willing to spend time getting the form correct.
Day 6 - 16-Nov 2013
Today was Back and Shoulder Hypertrophy
Pull-Up speed work - 3 reps BW for 6 sets
Barbell Rows - 115x10, 115x10, 115x10
Long bar Row - 90x12, 90x12, 90x12, 90x12 (felt like doing an extra set)
Dumbbell Row - 65x12, 65x12, 65x12
Press - strict - 75x10, 75x10, 75x9 (same as last time… can’t get that 10th)
Upright Row - 75x10, 75x10, 75x12 (probably just up reps next time)
Lying Reverse Fly - 15x12, 15x12, 15x12
DB Lat Raise - 15x10, 15x8, 15x8
superset with
Arnold Press - 15x12, 15x12, 15x12
I was a bit pressed for time (look, I made a pun!) so I made a super set of the last two exercises. Killed my reps on lateral raises (usually 12 reps) and REALLY caused a burn for the Arnold presses.
My project at work is going live this weekend so I am working around the clock. I won’t be able to work out tomorrow most likely.
Day 7 - 17-Nov Project go-live (success!). 12 hour day after 3 hours sleep. So I decided training would be counter productive.
Day 1 - 18-Nov Lower Strength
SL Deadlifts 230x8, 235x8, 235x8 new weight
Leg curls 50x10, 55x8, 55x8 new weight
Good mornings 115x10, 120x10, 120x10 new weight
Front squats 125x10, 145x10, 145x10
Bulgarian Squats 105x10, 105x10 new weight
I think that I will move to higher reps for squats and front squats for a few weeks. I can’t seem to break through to a higher weight on 5 reps so perhaps I need to change it up for a bit. Front squats continue to be very weak - most of my energy seems devoted to remaining upright or holding the bar.
Day 2 - 19-Nov Upper Strength
Bench Press 165x5, 165x5, 165x3 (PR; sad I know)
Pendlay row 175x5, 175x5, 175x5 - PR - I think my form can use some work
Weighted Dips +25x8, +25x8 - PR
Dumbbell rows 85x8, 85x9 - up weight next time
2-hand Tricep Ext. 65x8, 65x8 - barely made it
Barbell Curl 95x6, 95x5 - new exercise
Fighting off a cold. Post traumatic stress sickness after big project go-live.
Day 3: 20-Nov Rest Day
Day 4: 21-Nov - DL/Power day
Tried a different Deadlift routine as I am maxing out my at 5RM with 315 with perfect form:
Deficit Deadlifts (3"): 10 Sets of 3 reps at 235 with as little rest as possible.
Total time 6 minutes. Afterward was breathing like a freight train. I plan to make this type of rep scheme a regular event.
Snatch Grip High Pull: 155x5, 160x5, 165x5, 170x5
I continue to force myself to only go up in increments of 5lbs. I am getting closer to a ‘heavy’ weight for myself.
Cleans: 115x3, 120x3, 125x3, 130x3, 135x3, 140x3, 145x3
Adding cleans back in to my routine. Starting light to work on technique.
Calf raises (stand with barbell): 205x25, 205x25, 205x25
Day 5 - 22-Nov Chest & Tri hypertrophy
I think that I will make day 5 chest and tri’s permanently. I like the sequencing better after Power day.
Bench press - 125x10, 125x10, 125x10
Incline bench - 115x10, 115x10, 115x7
Dumbbell fly - 26.125x15 - 3 sets
Close grip bench - 100x10, 100x10, 100x10
Skullcrushers - 62.5x15, 62.5.15, 62.5x15
one arm tri ext - 15x12, 15x13, 15x15 - became easier per set, don’t know why
23-November Back/Shoulder/Biceps Hypertrophy
Barbell Row 115x10, 115x10, 115x10
Rack Chins 30x10, 30x10, 30x9
Long bar Row 80x12, 80x12, 80x12
DB Shoulder Press 25x15, 25x15, 25x14
BB upright row 80x10, 80x10, 80x9
reverse fly 15x12, 15x12, 15x12
DB lateral raise 15x12, 15x12, 15x12
Preacher curl 65x10, 65x10, 65x10
Hammer curl 30x11, 30x10, 30x10
Concentration curl 25x10, 25x8, 25x8
Going on Thanksgiving break to see family. Taking a week off of weights. This is the last workout before the 10 hour drive (yikes!).
24 to 29 - November - Thanksgiving holiday with family
So I had the opportunity to do some cardio based events with my training buddy from my home town. I used to exclusively bicycle and run. Since switching to strength training a year ago I have done very little cardio. I have not seriously run with the exception of the occasional sprint day. So I was curious as to how I would do.
Event 1 - 17 mile bicycle. This was a moderate pace (for me - ~ 18 mph) around town. I felt great with no trouble breathing. Not sore whatsoever afterward (well, except around the saddle area).
Event 2 - 5 Mile run. Kept to a moderate pace, talking most of the time. 8:10/mile pace.
Event 3 - 5K Thanksgiving day run. This happened the next day after the 5 mile run. I started at a moderate speed but picked up the pace throughout. Ended up doing 7:14 minute mile pace. I was very pleased with this speed. It is certainly not my fastest but quite good for not running in over a year. For comparison I was running 6:30 mile pace for 5 miles about two years ago.
I was quite amazed that cardio was maintained as well as it was doing primarily strength training. I feel that given 4-6 weeks of dedicated training I can be at or better than my previous cardio fitness level.
Overall a fun week with family and friends. I am looking forward to getting back to the garage (gym)!
30-November Chest/Tri Hypertrophy
Bench Press 125x10, 125x10, 125x10
Incline Bench 115x10, 115x10, 115x7
Dumbbell Fly 26.125x15, 26.125x15, 26.125x15
Bar Dips BWx9, BWx7, BWx5
Skullcrusher 62.5x15, 62.5x15, 62.5x15
One-hand Tri Ext 15x13, 15x13, 15x12
1-Dec Back/Shoulder/Bicep Hypertrophy
Pull Ups BWx10, BWx9, BWx6
Barbell Row 115x10, 115x10, 115x10, 115x10 - felt like an extra set
One arm Row 65x12, 65x12, 65x15 - up weight next time
Barbell Press 75x10, 75x10, 75x8 - will I ever get this set?
DB Lateral Raise 15x12, 15x12, 15x12
Arnold Press 15x12, 15x12, 15x12
Preacher Curl 65x15, 65x15, 65x10 - higher reps
Hammer Curl 30x10, 30x10, 30x12 - up weight next time
Concentration Curl 25x10, 25x9, 25x9 - higher reps
