Thursday, August 7th - 6.2 mile hike down and back into the Grand Canyon from the north rim Kaibob Trail. This was one of the most challenging hikes I’ve ever done, namely due to the long, protracted distance up the caynon, even though it was a gradual incline. My partner and I completed this hike in about 4 hrs round trip, with occasional stops to appreciate the scenery.
Saturday, August 8th - 5.25 mile hike, 1462 ft elevation gain, avg. 19:48 MIN/MI, east of Scottsdale, AZ.
Beautiful!
Taking the family to the Grand Canyon is definitely on my to-do list!
[quote]The_Jed wrote:
Beautiful!
Taking the family to the Grand Canyon is definitely on my to-do list![/quote]
It really is pristine, so make it a point to visit!
Workout #33, Week #9 - Cycle III - Thursday, August 14th
I just did the squat today: 200 x 1 x 5, 230 x 1 x 5, 260 x 1 x 2, 1 x 1
I’m going to just have to readjust the 1 RM for the squat, because I have consistently failed to meet the higher rep stipulations for most of the summer on the last sets. When I get home next week from vacation I am returning to the 4-day/week splits.
Other conditioning work:
Sunday, August 10th: 7.27 mile hike, Cave Creek, AZ/Spur Cross Recreational Area, avg. 23:51 min/mi with 1559 ft elevation gain.
Monday, August 11th: 2.20 mile hike, Black Mt., Cave Creek, AZ, ave. 29:33 min/mi with 1082 ft elevation gain.
Tuesday, August 12th: 2.12 mile hike, Squaw Peak, Phoenix, AZ, avg. 33:43 min/mi with 1010 ft elevation gain.
Wednesday, August 13th: 6.77 mile hike, Sabino Canyon/7 Falls, Tucson, AZ, avg 29:42 min/mi with 1374 ft elevation gain.
I always do hill sprints along with the hike, as I find that it accelerates fat loss and ramps up the heart rate quite nicely.
Workout #34, Week #10, Cycle III - Monday, August 18th
Standing Overhead Press - 100 x 3 x 1, 115 x 3 x 1, 130 x 1, 1
Dip: BW x 1 x 10, 40 x 2 x 6, 40 x 2 x 8 = 38 total
Chin-up: BW x 2 x 4, BW x 8 x 3 = 32 total
in
[quote]chobbs wrote:
in[/quote]
Thanks for dropping by!
Workout #35, Week #10, Cycle III - Tuesday, August 19th
Deadlift - 235 x 1 x 3, 265 x 1 x 3, 300 x 1 x 7 (70%, 80%, 90% 1 RM respectively)
Good Mornings - 120 x 5 x 12 = 60 total
Knee/Hip Raise on Parallel Bars (BW) x 5 x 15 = 75 reps total
Workout #36, Week #10, Cycle III - Thursday, August 21st
Barbell Bench Press - 135 x 3 x 1, 155 x 3 x 1, 175 x 5 x 1 (70%, 80%, 90% 1 RM respectively)
DB Flat Press - 45 lbs: 2 x 15, 1 x 13, 2 x 10
Seated Row (machine) / wide grip - 130 lbs : 2 x 10, 3 x 8
For some conditioning, I did a three mile brisk walk on Wednesday evening.
Workout #37, Week #10, Cycle III - Friday, August 22nd
Squat - 215 x 3 x 1, 245 x 3 x 1, and the I failed on the first rep of the last set of 275 lbs. I’m not sure what happened, but I may need to readjust my 1 RM as I do not seem to be making the appropriate gains on this lift.
Workout #38, Week #11, Cycle III - Monday, August 25th
Standing Overhead Press - 105 x 5 x 1, 120 x 3 x 1, 135 x 1, 1
Dips - BW x 1 x 15, 40 x 3 x 10, then 40 x 1 x 9
Chin ups - BW x 2 x 4, BW x 2 x 3
Lateral Pull Down (machine) - 120 x 1 x 10, 130 x 2 x 10
Conditioning this week: Sunday morning, 3 mile run; Monday morning, 2.5 mile run, both fasted
Workout #39, Week #11, Cycle III - Wednesday, August 27th
Deadlift - 250 x 1 x 5, 285 x 1 x 3, 315 x 1 x 4
Good Morning - 125 x 5 x 12 = 60 reps total
Hanging Leg Raise (BW) - 2 x 10, 1 x 7, 1 x 5, 1 x 6, 1 x 2 = 40 reps total
Workout #40, Week #11, Cycle III - Friday, August 29th
Barbell Bench Press - 145 x 1 x 5, 165 x 1 x 3, 180 x 1 x 3 (75%, 85%, 95% 1 RM)
Incline BB Bench - 95 lbs - 1 x 15, 1 x 12, 1 x 11, 2 x 10 = 58 reps total
Seated Row Machine - 130 lbs - 3 x 10, 2 x 8 = 46 reps total
Workout #41, Week #12, Cycle III - Tuesday, September 2nd
Squat - 215 x 5 x 1, 245 x 3 x 1, 275 x 1 x 1
**I had to reset to my original cycle numbers, as I had reached a brick wall on the squat progression the last 2 cycles.
Seated Cable Leg Press Machine - 140 x 3 x 10, 140 x 2 x 15 = 60 total
Seated Leg Curl Machine - 130 x 5 x 10 = 50 total
Workout #42, Week #12, Cycle III - Thursday, September 4th
Note: De-load Week
Standing Overhead Press - 65 x 1 x 5, 75 x 1 x 5, 90 x 1 x 10
Dips - BW x 1 x 15, 40 x 3 x 12, 40 x 1 x 10 (dumbbell between the knees); 15 reps total BW, 46 reps total weighted
Lateral Pull Down (Machine) - 130 x 5 x 10 = 50 reps total
Workout #43, Week #13, Cycle III - Monday, September 8th
Barbell Bench Press - (De-load Cycle on core lift)
80 x 1 x 5, 95 x 1 x 5, 120 x 1 x 25 (40%, 50%, 60% 1 RM)
Incline Barbell Bench Press
95 x 3 x 15, 95 x 1 x 12, 95 x 1 x 10 = 67 reps total
Seated Row (machine)
130 x 5 x 10 = 50 reps total
Back at it full force after a one week layoff due to a sprained left foot.
Workout #44, Week #14, Cycle IV - Monday, September 15th
Standing OHP
95 x 1 x 5, 110 x 1 x 5, 125 x 1 x 3, 1 x 2 (65%, 75%, 85% 1 RM)
DIP
BW x 1 x 15, 40 x 3 x 12, 1 x 10 = 15 total BW, 46 total weighted
Chin-up (BW)
1 x 5, 1 x 4, 2 x 3
Lateral Pull-down (machine)
130 x 3 x 10 = 30 total
DB Side Lateral Raise
20 x 3 x 10 = 30 total
Conditioning: C25K circuit: sprint/walk intervals, 2.9 miles, avg. 13:14 min/mi
Workout #45, Week #14, Cycle IV - Tuesday, September 16th
Deadlift - 225 x 1 x 5, 255 x 1 x 5, 295 x 1 x 4, 1 x 1 (had to do a rest-pause to hit the last rep here, and then hit failure)
Good Mornings - 130 x 5 x 12 = 60 reps total
Hanging Leg Raise - BW x 1 x 12, 2 x 8, 1 x 7, 1 x 5 = 40 reps total
Workout #46, Week #14, Cycle IV - Thursday, September 18th
Barbell Bench Press - 135 x 1 x 5, 150 x 1 x 5, 170 x 1 x 8 (65%, 75%, 85% 1 RM respectively)
Incline BB Press - 95 x 1 x 15, 95 x 1 x 13, 95 x 1 x 12, 95 x 2 x 10 = 60 reps total
Seated Row (machine) - 140 x 1 x 10, 140 x 4 x 8 = 42 reps total
Conditioning: C25K walk/sprint intervals = 2.91 miles, avg. 10:42 min/mi
Workout #47, Week #15, Cycle IV - Monday, September 22nd
Squat: 185 x 1 x 5, 215 x 1 x 5, 245 x 1 x 3, 1 x 2
Seated leg press (cable machine): 140 x 3 x 10, 1 x 15 = 45 reps total, then failed
Log note: Coming back from a left foot sprain, this was my first venture back into regular cycle weights for leg day. I missed the de-load week of cycle III for squats/leg press/leg curls, but opted to start right back in otherwise, despite the time off. I reset to lower weights for the squat, since I was no longer progressing on the last sets of the core lift for the past 2 cycles. I failed early after the 4th set on the leg press, as normally I can get another set of at least 15 reps in on 140 lbs. I did not do leg curls, but plan to incorporate them into next week’s assistance work. I have no residual issues related to the sprain from last night’s workout, so I think my left foot is back to normal condition.
Workout #48, Week #15, Cycle IV - Wednesday, September 24th
Standing Overhead Press - 105 x 1 x 3, 120 x 1 x 3, 130 x 1 x 3
Dips - BW x 1 x 15, 40 x 1 x 15, 40 x 3 x 12 = 66 reps total, 51 weighted
Chin-up - BW x 3 x 5, 1 x 4 = 19 reps total
Lateral Pull-down (machine) - 140 x 3 x 8 = 24 reps total
Workout #49, Week #15, Cycle IV - Friday, September 26th
I just did the core Deadlift today, no assistance work, just didn’t feel like nailing anything beyond the core lift cycle.
240 x 1 x 3, 270 x 1 x 3, 315 x 1 x 3, 1 x 1
Conditioning - C25K sprint/brisk walk intervals - 2.92 miles, AVG 11:26 MIN/MI; Saturday conditioning - C25K sprint/brisk walk intervals - 2.93 miles, AVG 11:47 MIN/MI
This next week I am going to switch things up a bit, incorporating some of the assistance protocols from the “8 Rules for Fat Loss” article. Core lifts will remain the focus, staying true to the 5/3/1 plan as written on those, but I need to drop some body fat before winter. I’m going to continue to progress week to week with the “Couch to 5K” cardio app, while aiming for similar sets on the assistance exercises (generally 5 sets total), but reducing reps to 3-5 per set with much shorter rest periods (45-60 seconds) and some super sets as well. I’m going to make it a point to follow up more workouts with the alactate conditioning protocols too, e.g., stadium sprints or sledgehammers.
Workout #50, Week #16, Cycle IV - Monday, September 29th
Bench Press - 140 x 1 x 3, 160 x 1 x 3, 180 x 1 x 5, 140 x 1 x 18 (AMRAP / FSL)
Circuit sets, A1-A4, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed
A1. Incline Bench Press - 95 lb x 5 x 10
A2. One-arm DB rows - 65 lb x 5 x 10, each arm
A3. Kettlebell swings - 25 lb x 5 x 25 (25 lbs is the largest available to me, so aimed for more reps)
A4. 20 yard walking lunges - 25 lb x 5 sets @ 20 yards per set
Lactate conditioning: 400 meter sprints on school track, 2 full sets, 3 min rest between sets
