12-1
Deadlifts- 245x3 335x1 395x1 435x1 470x1x3 sets
Back raise- 3 sets of 25
Straight leg sit ups- 25x10x2 sets 0x20
C-2 rower
500 meters easy pace
500 m fast (for me, lol)
250 m easy
500 m fast
250 m easy
500 m fast
500 m easy
finished in around 15:10 for 3 km, probably should not have deadlifted first, but area for prowler pushes was in use
[quote]al1492 wrote:
[quote]novaeer wrote:
What part of Virginia do you live in?[/quote]
I live in Fairfax but workout at a gym in Rockville MD because that’s close to my work.
How about yourself?[/quote]
So ima just pop in and say I lift in Rockville MD too dude. Which gym are you lifting at. Maybe I’ve seen you because I 've been to almost all of them. In my spare time I like to sneak my way into gyms to see how they compare to one another.
[quote]joutmez wrote:
[quote]al1492 wrote:
[quote]novaeer wrote:
What part of Virginia do you live in?[/quote]
I live in Fairfax but workout at a gym in Rockville MD because that’s close to my work.
How about yourself?[/quote]
So ima just pop in and say I lift in Rockville MD too dude. Which gym are you lifting at. Maybe I’ve seen you because I 've been to almost all of them. In my spare time I like to sneak my way into gyms to see how they compare to one another. [/quote]
It’s called Rockville Fitness. I guess technically it’s in Kensington. I think it costs about the same as Golds but since alot of athletic/strength coaches work there it is very well equipped - reserve hyper machine, tires, prowler and safety squat bar.
12-2
Overhead press- 45x10 95x5 140x5 160x3 180x1 135x10
superset with
Overhand pulldown- 105x10 180x5 195x5 210x5 225x5
Dips- 0x15 40x8x2 sets 0x20
superset with
Dumbbell curls- 20x15 35x10x2 20x20
Prowler sprints- 100x10 sets 1 min rest
Couldn’t get to the gym this weekend due to a project at work, will start a “slow carb diet” approach on monday. I can tell conditioning has gotten better and I do look a bit leaner but the scale hasn’t budged since I started this last month
Probably pulling an all-nighter, will hit the gym and start up on the slow carb dealio tommorow
Got some sleep and back in the gym
Squat- 45x10 135x10 185x5 225x5 275x5 - hips and knees tight from not training
Prowler- 90x15 sets 45 seconds rest
Started on slow-carb yesterday, OK so far. Might try to wake up early tommorow and get in some fasted cardio
12-8
Bench- 45x10 135x10 155x10 175x10x3 sets
superset with
Chins- BWTx2x5 sets
Sledge hammer- 20 strikes x 5 sets each side, rest 30 seconds after each set of 20
Still getting used to this new diet, some indigestion yesterday so I didn’t use the prowler for fear of puking! I liked the sledgehammer though, great workout for upper back, forearms and abs, will use this on upper body days from now on, prowler on lower body days
weighed 248 this morning
12-12
Squats- 45x10 135x10 225x5 275x5 315x5 340x5 365x5
CLose grip bench- 45x10 135x10 165x5 195x5 225x5 185x5 185x10 (wide grip)
superset with
Chins- BWTx3x5 sets
Prowler
90x2 sets
140x2 sets
180x2 sets
230x2 sets
270x1 set
320x1 set
370x1 set
270x1 set
got a bit ridiculous on these but just had a bug to see how much weight I could move, felt the kind of fatigue you get after a heavy 5x5 squat workout
A lot of energy today, probably from more carbs Saturday.
Keeping up with morning cardio, added Alpha Male and HOT-ROX to supplements today
12-14
Deadlift- 155x10 265x5 355x5 405x5 (sumo)
Overhead press- 45x15 95x10 145x5 155x5 165x5
Done as a “giant set”
16-lb Sledgehammer
Right side x 20 reps
Left Side x 20 reps
Pushups x 20
for 5 sets, maximum 60 seconds between sets
12-16
Squats- 45x10 135x10 225x5 275x5 315x5
Bench- 45x20 135x10 185x5 225x5 240x5 255x5 225x5x2 sets
superset with
Chins- BWTx3x5 sets
PROWLER GIANT SETS
Prowler- I push the prowler on this mini-basketball court, one length is 15 yards, usually I push it to the end and back but today I decided to make it more like a shuttle run to help cut more weight, as I have read the best length of a set for lactic acid production and fat loss is 50-70 seconds.
1 set was pushing the length of the court using the low handles, jumping over the weights and using the high handles on the way back, 3 times with no rest for a total of about 90 yards. The turns though were what killed me by the end it felt like psuhing a car uphill.
Meant to do 5 sets with 90 seconds rest but after the second set was totally exhausted. I didn’t get to eat much today though which might have had something to do with it.
I felt a little disappointed as I lay there trying to catch my breath but I guess it gives me something to strive for.
12-21
BWT: 244
Missed Monday due to work commitments, putting all the heavy stuff on 2 days this week
Squats- 45x10 135x10 225x1 275x1 315x1 335x3 365x3 385x3
Bench- 45x10 135x10 185x3 225x3 240x3 255x3 270x3
Did 2 reps of chins after every set of squat and bench, 15 sets in all
Definitely tough by the end, definitely made the workout a lot harder.
Prowler- 180x7 sets - 1 min rest
12/23
Deadlifts: 135x5 245x1 335x1 385x3 405x3 425x3
Overhead press: 45x10 95x5 135x3 150x3 160x3 170x3
Pull-downs: 120x10 150x10 180x10x2 sets
Prowler: 140x10 sets, 90 sec rest
12/26
Squats: 45x10 135x10 225x5 275x5 315x5 365x3 405x1
Bench: 45x10 95x10 135x10 165x5 195x5 225x5
Chins: did 2 reps after each set of squats and bench presses, 13 sets total
Still been training and on the diet but weight hovering around 245, I do look somewhat leaner and people comment I look slimmer but I really want to lose another 10-15 pounds so I have hawt abs. One thing I started doing but haven’t been too consistent about has been taking walks before I eat breakfast. I will log these to stay on track.
I have about 6 or 7 solid training weeks before work picks up again and I really need to just go balls to the wall until then to get to my goal.
Thinking of the following
Sunday-Friday A.M.: 30-min walk with 40-lb weight vest
Sunday P.M.: Upper body
Bench, superset with pull-ups
Incline dumbbell Press, superset with rows
Sledgehammer strikes - 5 sets each side
Monday P.M.: Lower body
Power Cleans
Squats
Glute ham raises
Sit ups
Prowler- 10 sprints with 45 sec rest, just try to add one set each workout
Wednesday P.M.: Upper body
Overhead press, superset with pull-ups
Curls superset with dips
Sledgehammer strikes - 5 sets each side
Friday P.M.: Lower body
Box Jumps
Deadlifts
Glute ham raises
Leg Raises
Prowler- 10 sprints with 45 sec rest, just try to add one set each workout
Saturday: OFF!
Great session today
Overhead press- 45x10 95x10 140x5 160x3 180x5- PR kind of came out of nowhere - had to check the weight on the bar to make sure I loaded it right
superset with
Pull ups (neutral grip)- (BWT-100)x5 (BWT-88)x5 (BWT-76)x5 (BWT-64)x5 (BWT-52)x14
Dips- BWTx15x5 sets
superset with
Barbell curl- 45x15 65x10 95x5x3 sets
Barbell complex
Deadlift x5
Power Clean x5
Fron Squat x5
Push press x5
Back Squat x5
for 4 sets - 60 sec rest between sets, used 50 kilos - this kicked my ass!
Elliptical- 10 min cooldown
Just came back from about 30 minute walk with 40-lb vest, brisk pace but still walking, not jogging.
Just came back from walk with weight vest, a bit further today about 40 min total.
Weight still around 245. Getting a little frustrating but I guess the past 2 weeks I haven’t been super consistent due to work and the holidays. Also sometimes I will snack on almonds or those string cheeses they sell at stores. While neither is technically off the diet both are calorically dense so I will see if cutting out all snacking helps.
12-30
Box jumps- 24" box for 5 reps, 30" x 5 reps
only 2 boxes so added weight vest: 24" box for 5 reps, 30" x 5 reps
Deadlift- 135x10 245x5 355x1 421x1 465x1 500x1
Prowler- 140x10 sets, 45 seconds rest
Happy New Year everybody
Went to a different gym than normal
Bench- 45x10 95x10 135x10 185x5 225x5 255x3 285x1 225x10
Did 3 pull-ups in between each set - 8 sets total
Elliptical=
5 minutes warmup
15 seconds fast, 45 seconds moderate x 15 sets
5 minutes cooldown
went for an hour walk with a weighted vest. Had meant to this morning but hadn’t gotten home until 5am last night and woke up around 1:30pm