What’s up man. I see cardio is ruining your life haha.
Maybe you could increase your eating to offset the misery from all that running? Or are you still on a strict weight limit too?
With all those bodyweight circuits I kind of wonder whether the volume from your workouts might be too much, and your recovery may be suffering?
Perhaps try doing “bare bones” heavy strength workouts - like the Full Body 5/3/1 for example - with total focus on the big lifts and minimal assistance; if any. ??
[quote]Spock81 wrote:
Running sucks so much. 
[/quote]
Haha, yeah running totally does suck. not good for the strength at all (stupid manditory workouts).
Thanks for stopping by!
looks like a solid work out, an what 10k damn, i would die lol.
[quote]panzerfaust wrote:
What’s up man. I see cardio is ruining your life haha.
Maybe you could increase your eating to offset the misery from all that running? Or are you still on a strict weight limit too?
With all those bodyweight circuits I kind of wonder whether the volume from your workouts might be too much, and your recovery may be suffering?
Perhaps try doing “bare bones” heavy strength workouts - like the Full Body 5/3/1 for example - with total focus on the big lifts and minimal assistance; if any. ??
[/quote]
Hey! Yeah the cardio intensivness is def putting a hamper on my strength training. So much so that i deactivated my account here! lol. but i came back cause i had an awesome bench workout today.
Yeah my plan was to do a bare bones 2 days a week 3/5/1 program, with a light workout i could put in between to get “reps” in, because my squats always suck out unless i am practicing them fairly regularly. However i have had trouble even getting ONE good heavy workout in a week. I tried doing squats on running days, but bombing out on 275 made me want to cry. only being able to do 4 reps at 225 did bring a single tear to my eye (haha not really).
Honestly i’ll be happy if i am just able to maintain my strength for this summer. that being said i managed to match my PR for bench today, so maybe not all hope is lost!
June 18(evening after 10k run):
Standing Calf Raises:
40 reps
heavy grip
150 lb x 21 reps
June 19 (at work):
Running:
0:08:00 || 1.6 km swedish mile
0:00:22 || 150 m
0:00:30 || 75 m
Push-Up:
30,30,20,20,25,25,20,20,20,20,20,20
Burpee:
10,5,5,7
Jump Squat:
10 reps
Side Plank:
30 sec,30 sec,30 sec,30 sec
Plank:
60 sec,60 sec
Body Weight Squat:
10 reps
Crunch:
25,15,10
Turkish Get-Up (dumbbell):
20 lb x 10 reps
June 19 (after work):
Barbell Deadlift:
135 lb x 5
225 lb x 5
315 lb x 5 (rep PR)
trx Pull-Up:
10 reps
7 reps
Dumbbell Bicep Curl:
40 lb x 7 reps
35 lb x 6 reps
30 lb x 6 reps
Drop set, no rest
Standing Calf Raises:
40 reps
heavy grip
150 lb x 21 reps
150 lb x 11 reps
June 20:
Push-Up:
20,20 reps
Burpee:
10 reps,10 reps
Jump Squat :
10 reps,10 reps
Jump Lunges:
10 reps,10 reps
V-Up:
10 reps,10 reps
Side Plank:
60 sec, 60 sec
Plank:
60 sec, 60 sec
Body Weight One-Leg Squat:
10 reps,10 reps
Body Weight Squat:
10 reps,10 reps
Diamond Push-Up:
10 reps,10 reps
Wide Arm Push-Up:
15 reps,15 reps
weird rock climber leg things
2 sets
Superman:
60 sec,60 sec
Standing Calf Raises:
50 reps
heavy grip
150 lb x 22 reps
150 lb x 22 reps
Crunch:
20 reps,20 reps
June 21:
Running:
3 km
hurt my ankle again.
Edited for length.
I agree with faust; even doing a something like:
Workout 1:
Heavy Squat
Medium Bench
Light Deadlift
Workout 2:
Heavy Bench
Medium Deadlift
Light Squat
Workout 3:
Heavy Deadlift
Medium Squat
Light Bench
Might be able to get you through the summer to help maintain your strength. That’s ridiculous what you have to do though, props for being dedicated!
[quote]Molikeye wrote:
I agree with faust; even doing a something like:
Workout 1:
Heavy Squat
Medium Bench
Light Deadlift
Workout 2:
Heavy Bench
Medium Deadlift
Light Squat
Workout 3:
Heavy Deadlift
Medium Squat
Light Bench
Might be able to get you through the summer to help maintain your strength. That’s ridiculous what you have to do though, props for being dedicated![/quote]
Thats actually brilliant in its simplicity.
Thanks for stopping by!
June 22
Barbell Bench Press
135 lb x 10
185 lb x 10
225 lb x 3 (tie PR)
drop set no rest:
185 lb x 10
135 lb x 10
95 lb x 10
T-Bar Row:
95 lb x 10
95 lb x 10
95 lb x 25
Triceps Pushdown:
100 lb x 15
100 lb x 15
100 lb x 15 (feel the burn haha)
Barbell Curl:
55 lb x 10
Dumbbell Bicep Curl:
30 lb x 10
25 lb x 10
12 lb x 25
drop sets, no rest
I was planning on repping out on 185 or 195 (bench) today, but when i did the 185 it just seemed so light and i totally crushed the 10 reps (by being speedy and all) so i figured i’d try 225. I was glad i did because i tied the rep PR i set in december before i started cardioing the shit out of my life, plus i am about 12lbs lighter right now than i was in december.
In other interesting news, our crew was put on standbye this weekend for flood watch. Not exactly what i envisioned when i signed up for firefighting for the summer, but i’ll take the extra cash! (get paid 1/3 of wage to be on standbye). If floods happen we will crush them with sand bags! lol, actually i’ve only done 1 single day of flood rescue training haha (and we skipped the practical!)
June 25 - 180lbs on the dot this am.
started the workday with
Running:
0:51:30 || 8 km
Then did this little diddy afterwork just to get some blood flow
(legs to tired from running to do real squat work)
Goblet Squat:
25 lb x 10 reps
25 lb x 10 reps
Dumbbell Squat:
20 lb x 10 reps
Standing Dumbbell Shoulder Press:
40 lb x 10 reps
40 lb x 10 reps
TRX Pull-Up:
10 reps
11 reps
4 reps
Hanging Straight Leg Raise to head:
8 reps
3 reps
Plank:
20 sec
abs were already fried
Side Plank:
30 sec
30 sec
heavy grip: (actually been doing these everyday but not loggin)
150 lb x 36 reps
150 lb x 36 reps
150 lb x 16 reps
150 lb x 16 reps
Standing Calf Raises:
60 reps
Wide-Grip Pull-Up:
5 reps
Push-Up:
60 reps
One-Arm Dumbbell Row:
40 lb x 20 reps
Dumbbell Flyes:
20 lb x 15 reps
Reading your log makes me feel ridiculously inactive.
Example:
I went for a 2 hour hill walk yesterday and felt like I was going to die. I got past the lungs burning part, then started feeling pain in both ankles and around the top of my glutes/hips haha. Ugh.
[quote]panzerfaust wrote:
Reading your log makes me feel ridiculously inactive.
Example:
I went for a 2 hour hill walk yesterday and felt like I was going to die. I got past the lungs burning part, then started feeling pain in both ankles and around the top of my glutes/hips haha. Ugh.[/quote]
haha i know how you feel. this was me for the previous 32 years of my life! to be honest all the cardio does make me feel pretty good. especially now that i’m getting to the point where it doesn’t hurt so much and i can see improvement. that being said, strength is still far more important to me.
june. 26
3 hours of fitness at work :S
carry 2x65lbs jerry cans, 100m
run with 60lbs of hose, 150m
run while pulling charged hose, 100m
rest 3-6 minutes
repeat 15 times
on the 16th time double all distances.
cardio hell
June 27th.
3km run.
40 min “abb ripper” workout.
June 28th
Barbell Squat:
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 2
275 lb x 2
275 lb x 3
225 lb x 5
135 lb x 10
45 lb x 20
Standing Barbell Shoulder Press:
95 lb x 5
145 lb x 1
125 lb x 5
125 lb x 3
115 lb x 8
Seated Dumbbell Shoulder Press:
35 lb x 5
45 lb x 5
55 lb x 10
Dumbbell Row:
75 lb x 10
75 lb x 10
75 lb x 12
Barbell Bench Press:
135 lb x 5
205 lb x 7
135 lb x 20
rep pr’s
Bent-Arm Dumbbell Pullover:
35 lb x 15
35 lb x 12
35 lb x 12
Seated Biceps Curl:
30 lb x 8
30 lb x 7 reps
30 lb x 6 reps
35 lb x 10 reps
Reverse Barbell Curls:
55 lb x 10
55 lb x 8
55 lb x 12
Chin-Up:
6 reps
Wide-Grip Pull-Up:
5 reps
trx Pull-Up:
10 reps
4 reps
Heavy Grips:
150 lb x 20
150 lb x 20
still working out, but will no longer be loggin here.
will probably be back once fire season is over and i can start up sheiko or something cool
peace all.
hmm i hit a bench PR of 235x2 today… and also got to level 9.5 on the bleep test which is a huge improvement for me. tried for a deadlift pr of 400 but i could only get it about an inch off the ground.
