Worked out last few days but slacked on logging.
Did get in last 100 reps for legs that I missed, 4x25 each of peterson step ups (low) with 10 lbs. V-situps are tough and only thing I didnt complete. Seem to be getting good improvement on lifts and such. Stomach fat very very slow to come off. Only did one “cut” day of sorts and that seems to be what I need for that. Might do a couple of days of that this week.
Final week of what Im doing… straight sets 8-10 reps on certain movements… and complimenting with 300 reps day for legs, back, press.
This week will sort of set the base (weights) for next few weeks. Not going to double up any body sections this week. One workout for each body section plus the 300 rep workout…last of those this week as well.
Adding Beta-Alanine to the supplement list. No loading phase.
8.12.13
DB Upright Row
30s 2x10
35s 1x10
Front DB Raise (non alternating)
25s 1x10
30s 2x10
Cable Lateral Raise
30 3x10
Overhead Bar Press
65 1x10
75 1x10
80 1x10
Easy Bike 7.5 min
AFTERNOON:
Bent Barbell Row
Worked up to 225x2
Bent Barbell Row 100 reps in 2m/1m intervals
145x100 total time 9min43sec. (previous 10m55s with 135)
–>10lb increase in weights
WG Pulldown 100 reps 2m/1m
130x100 total time 10min23sec previous 12m15s
Reverse Lateral DB Raise/Fly 100 reps 2m/1m
20sx100 total time 7m.29s previous 10m14s
COMMENTS:
This is what I’m looking for. Very nice pop in numbers.
Sgl leg (right only) Hor Leg Press
65 1x10
75 1x10
80 1x10
Front Squat
Worked up to 195x1
Front Squat
135 3x10
→ morning workout tough going…3rd set was prepping for it to be hard and going for 8, surprisingly this was the easiest set and best form.
Leg Curl
90 1x10
100 1x10
110 1x8
20yd jog - 20yd stride - 20yd jog - 20yd walk
5 reps
120 yd shuttle run w/ 60 yd split
→ Planning to do 300 but knees just not going for it today. Right knee just has joint pain I can work through, left knee has twinges behind knee and overall loose feeling.
AFTERNOON:
Walking Lunges
30s 1x15 (left knee loose. Maybe stretching it this morning to reduce the inside tightness affect it, dont know).
Tired coming into this workout. Deciding to push through right now.
WG Pullup
BW 2x8 (sgls with slow eccentric)
–>toughest yet, faded sooner than previous 2 workouts, not enough warmup?.
DB Pullover
60 1x10
70 2x10
DB Rows
60 1x10
70 2x10
Seated Cable Row
110 1x10
120 1x10
130 1x10
Some Bike
Afternoon:
Incline Bench Press 100 reps 2m/1m
95x100 total time 12m20s (previous 13m54s)
DB Bench Press 2m/1m
45sx100 total time 11m52s (previous 12m14s)
→ Weight increase. timing today messed up some due to talking “interruption”. Regardless…improvement
Seated Machine Dip 2m/1m
150x100 total time 9m07s (previous 130x100 in 7m56s)
→ Actually did 40 reps in 1st 2minutes…should have paced a bit…faded too much afterwards.
Comments:
Good improvements.
Hopefully they continue.
Finally going through the process for obtaining medical records on my knees to get some dr appts.
Low Peterson Stepups
25 plate up to 30lbs 50reps each
(2) 25 plates up to 30lbs 50reps each
Lying Tricep Extension
EZ bar plus 50 2x10 (75lbs?)
EZ bar plus 60 1x10 (85lbs?) felt lighter than 85 so not sure
Tricep Cable Pushdown
120 1x10
130 1x10
140 1x10
Dip Machine
210 1x15
Comments:
Done for the week…completed all I wanted but V-situps which I seem to avoid like the plague
Supplements: going off the phoshatidylserine this coming week. Don’t anticipate any other changes…other than monitoring protein intake better, try and get more of my 200g per day goal via food versus whey shake. Also no changes since I’m changing the “programming” a bit…so a new baseline of sorts.
Changes to program:
Next few weeks switching the 2-300 reps workouts for a complex instead. Also switching up straight sets for supersets which should allow an increase in load. Still just normal control on reps for the most part…no real attempt at tut, just control. 3-weeks of this I expect.
Bent Barbell Row
Worked up to 225x2
→ Not “good” reps, though
Back (Pull) Complex
4x20 sequentially with 2 minutes rest between
Bent Barbell Row 155x20
DB Row 60x20e
Sgl Cable Pull Down 70x20e
WG Pulldown 140x20
2 min rest and repeat
1st Set: 7m50s
2nd Set: 8m46s
Some time between stations required for walking and quick setup…
So, now I have some baseline numbers for a Pull Complex.
Will increase DB Row weight next time. It was too light, I think. Especially when compared to Bent Row weight.
Afternoon:
DB Upright Rows
35s 3x10
DB Incline Curl
30s 1x10
DB Front Raise
30 3x10
DB Incline Curl
30s 1x10
Cable Lateral Raise
30 3x10
DB Incline Curl
35s 1x10
Overhead Press
75 1x10
80 1x10
85 1x10
Neutral Grip Pullup
BW 1x6
Bike Ramp Up and Overspeed
L25 of 25
5 reps, 2min between
Saw 175 on the rpms. When I did 2 the 1st time trying these it was high 130s low 140s, so…generating more force. HR has stalled at low 150s though.
Front Squat 135
Split (lunge) squat 95
Stepups 50
Leg Press (incline) 270
1st set 13m.54s
2nd set: ~13m30s
rest between: 4m (had to take a bathroom break, so longer than anticipated)…lower 2nd set time a possible effect of long rest time.
Comments: a bit tough going this morning. Next time will probably increase the step ups and leg press weight.
Late Afternoon:
WG Pullups
BW 2x10 (sgls with 3sec ecc)
Front Squat
up to 155x3
ran out of time but was going to try for another 195x3…
Knees aching awful bad… but getting into that deep squat position, it feels like gold, or jumping int the pool on a really hot day. The mid range though, kinda like hell
Comments:.
Some supersets in there, but not all of it.
Done for the week basically.
Next week sticking with the same complex (2 more weeks).
Changing up the other days, still 3x8-10 but different movements some and a bit different setup. Also will start focusing in TUT for a few weeks with this approach.
Legs (focusing on 3sec eccentric, easy paced workout)
Leg Extension
70x10
80x10
90x10
Leg Press
135x10
140x10
145x10
Front Squat
Worked up to 195x4
135 3x8
Leg Curl
100 3x10
Walking Lunges
30s (60) 3x10
Seated Calf Raise
70x15
80x15
90x15
Afternoon:
Bent Row
Worked up to 225x2 (decent reps)
Complex:
(2) 4x20 of each
Bent Row 155
DB Row 75 (previous 60)
Sgl Cable Pulldown 70
WG Cable Pulldown 150 (previous 140)
1st series: 8m09s previous 7.50
2nd series: 9m15s previous 8.46
rest between 2m02s (4:1 ratio used)
Comments:
Increased weight on db rows and wg pulldown. the pulldown really slowed down going from 140 to 150. So, that seems a good weight. Maybe increase sgl row to 75 if I can next time. Otherwise… I like the weights even if the time is not consistent with my leg and press complex.
Bike Ramp UP and Overspeed
6 reps. Saw low 180s in rpms (cuts out to calorie expenditure so I dont get to really see what rpms are)
Comments:
Good improvement in the complex
Really just getting a baseline for the days strength training though, on the 3x8-10 stuff.
Also had planned to do the rampup/overspeed up to 10 reps. But may go ahead ans switch up the bike stuff.
Got week and a half of this before backing off for a few weeks then a final 3 weeks…
Then this “basic” stuff will be done. And on to my next 80’s plan.
Body composition not quite changing like I was hoping. So…going to have to put more effort there…diet focus.
Front Squat 135
Split Squat 95
Step Ups 50
Leg Press 320
1st Set: 11m55s (lost 40seconds resetting Leg Press)
2nd Set: 9m05s (Stopped after 5 reps on stepup, getting too hot, having to push myself…on pace, but was going to have no chance on using a leg press machine. Might as well change the exercise. A bit disappointed in myself…but the lower carbs were getting to me, headache and feeling the heat…so, cut it short today).
3.5min between series
45.3/223/105.5 ---- 1720 calories roughly
Used 1 HOT-ROX Extreme this morning
Chest/midsection (3 sec eccentric focus on chest movements)
Bench Press
Up to 165x2
115x10
125x10
135x10
Crunches
3x25
Machine Dip
190x10
200x10
210x10
Partial Situp with reach
3x25
Cable Decline Flys
30s 3x10
Bicycle Crunches
3x25
Machine Flys
60x10
40x10 (shoulder wierdness)
60x10 changed to using hands vs forearms…ending up in a prayer type position…shoulder worked better that way
Reverse Ab Curl
3x25
Incline DB Press
50s 2x10
55s 1x9
Side Bends
15 1x100e
comments:
Mentally a bit tired. Easy paced workout… Did not try to “overachieve”.