Week 12
SOHP
105 5 x 5
Chin-ups (palms in, shoulder width grip)
BW x 8
BW x 8
BW x 6
Weighted Dips
35 x 8
45 x 8
55 x 8
Bent over DB flys
17.5 x 10
17.5 x 10
17.5 x 10
Hyperextentions
BW x 10
BW x 10
Tricep pushdowns
50 x 8
60 x 8
60 x 6
Week 12
30 minutes on 3rd row eliptical. Rolling hills level 9. Go up one next time.
Week 13
So, due to the minor lower back injury, this week has turned into an impromtu deload week. It actually doesn’t feel that bad, but I want to avoid loading it (heavy squats, DL) for a week or two. Probably will shift into a three or four week phase of mid-range rep exercises that I haven’t done in a long time. Not sure what I’ll do after, maybe jump on the 5/3/1 bandwagon since that seems like a pretty good time.
Front squats
95 x 8
115 x 8
135 x 8
135 x 8
135 x 8
Having trouble getting in a good position that isn’t killing my wrists, but I think it’s solely a flexibility issue right now as I have the bar resting on my clavicles/upper pec. Also need to figure out how wide my grip should ideally be. Weight wise, I was just super low to get used to the movement.
Reverse hyper
40 x 15
40 x 14
40 x 14
Trying out a few weeks of higher reps.
Leg press
180 x 12
230 x 10
230 x 10
Leg curls (Nautilus)
90 x 8
90 x 8
90 x 8
Week 13
So the idea with today’s workout was supposed to be deload, but I didn’t really think it through, so it was more of like just change exercises and don’t do low reps. Will think about next week a bit more in depth.
Flat DB Bench
45 x 8
60 x 8
75 x 8
75 x 8
80 x 8
Seated wide rows machine
120 x 10
140 x 10
160 x 10
160 x 10
Incline DB
60 x 8
65 x 8
65 x 8
Super wide angled down grip pull-ups
BW x 6
BW x 6
BW x 6
DB flys
42.5 x 10
42.5 x 10
42.5 x 10
Hyperextensions
BW x 10
BW x 10
Week 13
Elliptical machine with stationary handles, level 11 and incline 12 program 3 for 30 minutes.
Week 13
Power cleans
65 x 6
65 x 4
95 x 4
95 x 4
115 x 4
115 x 4
135 x 4
So, was pretty interesting today. Lower back felt totally fine, but I still wanted to skip deadlifts for a week to play it safe. I thought what better time to try out some really lightweight cleans on a cool platform. The only uncool part was that I was doing it in a squat cage with the safety bars removed, but I enjoyed using a proper platform. Turns out I still really enjoy cleans after a several year hiatus. Not sure what I’ll do next week, but I’d like to get them in the rotation.
Good mornings
45 x 10
65 x 10
75 x 10
95 x 10
Haven’t done these ever and had just watched a Youtube video to be sure I was in the right direction. I just realized right now after checking around that people actually do GMs heavy. That would explain why they felt really easy to do. However, for the first time I was going extremely slowly during sets and don’t seem to be able to bend as far forward as other people have been doing.
Dumbbell rows
70 x 15
70 x 15
70 x 15 (L 15, R 12)
Week 13
SOHP
110 5 x 5
Last rep of last set was difficult.
Chin-ups (palms in, shoulder width grip)
BW x 8
BW x 8
BW x 7
Weighted Dips
45 x 8
55 x 8
60 x 8
Bent over DB flys
17.5 x 10
17.5 x 10
17.5 x 10
Gripper
70 x 20
80 x 20
90 x 20
DB front raises
20 x 6
25 x 6
25 x 6
Week 13
30 minutes on eliptical. Interval program, 6 incline 11 resistance and 13 incline.
Week 14
Front squats
115 x 8
135 x 8
155 x 8
155 x 6
Little bit of trouble on the last couple sets with keeping upright and resting the bar across my shoulders. The weight is not an issue and depth is fine, but I’ll need to work on technique of keeping the bar stable and balanced.
Reverse hyper
50 x 12
50 x 12
50 x 12
Leg press
230 x 12
250 x 12
270 x 12
Leg curls (Nautilus)
90 x 8
90 x 8
90 x 8
Gripper
90 x 20
90 x 20
90 x 20
Leg raises
15
15
10
Week 14
Not sure what the deal is, may have been the XL breakfast with eggs and sausage instead of oatmeal or a lack of mental toughness, but today’s workout felt sluggish and difficult. Actually just the chest-oriented movements did. Going to take a week off to get refreshed and then decide what to do. May through in some gym for home exercises while visiting the family for Thanksgiving weekend.
Incline BB Bench
135 x 8
155 x 8
155 x 8
155 x 6
Seated wide rows machine
160 x 10
160 x 10
180 x 10
Flat DB press
70 x 8
75 x 8
75 x 6
Seated cable rows
135 x 10
135 x 10
135 x 10
DB flys
42.5 x 10
42.5 x 10
42.5 x 10
Week 14
Didn’t do anything on Thanksgiving, but Friday just for shits did a crossfit WOD with my 14 year old brother. The WOD was actually from 2 days prior, but sounded like the easiest to do in a basement with an Iron Gym bar. WOD was as many rounds in 20 minutes of 5 pull-ups, 10 push-ups, and 15 body weight squats.
Ended up doing 10 rounds in ~21 min. Ridiculously exhausted at the end.
Next week is a rest week. No weightlifting whatsoever. May or may not do cardio, TBD.
Week 15
Off week.
Elliptical machine with stationary handles, level 11 and incline 11 program 3 for 30 minutes.
Week 15
Elliptical machine with mobile handles, interval program level 7 for 30 minutes.
I train at Quads also. Its a good gym…hope to see you there sometime
[quote]bblb wrote:
I train at Quads also. Its a good gym…hope to see you there sometime[/quote]
Oh cool, I usually go in the mornings. If you see me, I’m the taller asian guy that goes there. There’s a short asian person I sometimes see around if I get there by 9:00 instead of 9:30. Also another indicator would be the deadlifting. Surprisingly not as many people doing that as I would expect at a place like Quads.
Week 15
30 minutes on eliptical interval. Kinda complicated to write down what levels and such, so will probably just keep track on a post-it note and do more or the same next time.
Week 16
5/3/1 week 1
We’ll see how this goes. Starting maxes based on bench 225 x 5, squat 235 x 5, DL 295 x 4, MP 145 x 5.
Squat
95 x 5, 135 x 5, 155 x 5 warm-up
160 x 5
185 x 5
210 x 10
Leg press
230 x 15
230 x 15
230 x 15
230 x 15
230 x 15 (pretty sure I did five sets, but actually lost count)
Leg curls
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
Week 16
5/3/1 week 1
Bench
95 x 5, 120 x 5, 145 x 5 warm-up
155 x 5
180 x 5
200 x 11
DB rows
60 x 15
60 x 15 (light headed here)
50 x 13 (decided to call it, too high of a starting weight)
DB press
45 x 15
45 x 12
45 x 15
45 x 13
45 x 12
Clearly a lack of muscular endurance here. Anything over ten was killer and making it to 12 just felt like death.
Incline sit-ups
2nd hook x 15
3rd hook x 15
3rd hook x 15
Gripper
90 x 20
90 x 20
100 x 20
Week 16
5/3/1 week 1
Deadlift
135 x 5, 155 x 5, 185 x 3 warm-up
205 x 5
235 x 5
265 x 8.9 (dropped the bar almost at the top, grip let out)
Good mornings
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
Leg raises
15
15
15
14
12
Just for fun I saw a grip thing where you basically grip your bodyweight. It was impossible for me to do reps so in between sets of leg raises I tried to static hold myself for as long as possible. Turned out to be 20-25 second stretches.
Week 16
5/3/1 week 1
SOHP
65 x 5, 75 x 5, 85 x 5 warm-up
95 x 5
105 x 5
120 x 8
Yeah, may have overestimated my max as this workout was not nearly as easy as all the other week 1 workouts. Will probably back off the max by 10 pounds and recalc for next week.
Chin-up (supinated grip)
10
8
7
6
4
2 (attempted palm facing away chins just for shits, body was dead)
Dips
25 x 12
25 x 12
BW x 12
BW x 10
BW x 10
Dropped off the weight because I barely made the second set and knew fatigue was imminent. Will probably go for sets of 15 with BW next week.