1/1/12
run 1.0 miles on tread mill 9:20
1/2/12
bench press warm ups 195 5x5
dips 3x5 havent done these in a long time so took it easy
on these I took a slow tempo. 1 second hold and then seconds on the rebound
tricep rope extentions 3x10 40 lbs
cable flies 2x10x30 10x25
thats it…
hoping that some extra volume will help the shoulder but I doubt it. in and out in 1 hour so thats good and no lift days will become run days
1 mile 9:10 q.o incline
Training has to take a backseat sometimes but thats life. Best wishes to your wife.
surgery went well and I have been training some. Found out that the original foundation that I fought for is having another charity event in May sometime… so what the hell I’ll fight. Weight training will stay light and increases will come slow but skill work and conditioning will become a bigger priority now. I am now 2/0 with 2 KO’s so my competition may be a little better this time…
Body weight today was 215 I have had this long term goal of getting under 200 pounds for over 2 years now. I hope not to lose much muscle but we will see. Since cardio and skill work for the boxing match are going to be at a high priority I figure now should be a good time to get started on this weight loss goal.
doing one thing every commercial break to start getting my body used to a higher work load. will start addinng sets and eventually I will be doing 3 sets of each exercise per commercial. really should just get me off my ass when I am watching t.v
5 b/w chins
15 sit ups
15 push ups on knuckles
20 bw squats
100 punches 50 each hand with 3 lb weight
5 ab wheel roll outs
treadmill 30 mins total
5 min @ 3.0/1.0, 15 min@ 6.0/1.0, 10 min @ 3.0/0.0
I will be hitting the weight room working a 5x5 schedule on the main lifts and and 3x10 on the accessory with foot work and skill work after.
We will see what happens
lat pull down 100x10 120x10 150x6 170x5
pistol grip pull ups BW 5/5/5/4.5/4 add big chain 1/1/1
t bar rows 4x10x90lb
rope curls 4x10x50
seated cable rows 130x20 170x12x10
lat pull down 170x6, 140x10,110x20
My ability to increase my pull up strength is starting to frustrate the hell out of me so I am going to just beat the hell out of my back for a little while and see what happens
Had a mid-life crisis after I turned 40 and took up boxing. Even did a white collar night match. Was stupid enough to volunteer for another but tore up a finger so had to cancel. Then I woke up, and the crisis passed…
Mike Tyson is an underrated philosopher: Everybody’s got a plan until they get punched in the face.
Congrats on your two wins.
nothing much to see here… commercial work mostly
sit ups with a twist 3x16
push ups 3x15
bw squats 3x20
shoulder mobility work
seat mil press 3x10 27.5 lbs
front lateral raise 3x10 15 lbs
rear deltoid flies 3/1 3x10 70 lbs
squat bx10, 95x10, 135x8, 185x5 225x5x5x5 235x5 255x5 no belt on any sets
dead lift 3x5 225x5 275x5x5
Romanian dead lift 3x10 155
working the military press up slowly, the weight was easily manageable but I have pain in my right shoulder for the last 4 weeks or so and I am trying to fix it somehow.
Deceided that I want to work on my core a little more so I am going to start doing my squats and dead lifts with out a belt for a little while. I plan on using common sense and when the weight starts getting to where I need the belt I will add it in. Being that my squat and dead lift weights are at about 60% of my maxes right now I should be safe for awhile. once they get back in the 80% or better range then I will be adding the belt for those weight but everything below that will be with out. Normally I wear a belt for 225 and above on both exercises.
bench
bx10
95x10
135x8
185x5x5
195x5
205x5
210x5
dips 5x5 lbs, 5x10lbs, 5x15lbs, 5x20, 5x25
in between sets I did a single pull up with these same weights
tricpe rope ext 1/3 tempo 3x12 45
low cable chest flies 3x12 x15
wide flat bench 155x6 135x10
good work out. still have some shoulder pain and know that I have to start streching more. I am going to start using fitday to track my calories in and try to get serious about this diet thing. I would like to not look fat when I get in the ring this May.
weight this morning 212.5
Back Day Yeah
Pistol grip pulldowns for warm up
100x10, 120x10, 150x6, 170x5
Bw pistol grip pull ups 5x5 last rep on the last 2 sets were not above the bar but Im getting closer
pistol grip lat pull downs 3x10xx170
t bar rows 3x10 90 only got 10-9-8 on these apparently the extra pull downs wore me out.
straight bar curls 55x10 , 60x10x10
seated cable rows 3x10 170x10 180x10x10
wide grip lat pull downs 3x10x140
exhausting workout. I am slowly adding more and more work to the program. I think I have found my limit on back day and hope to start adding weight now. Those damn body weight pull ups will get done for 5x5 or I will diet down to a little skin rail to do it…
went to my first MMA class tonight and had a blast. Cardio needs work and I have to work on relaxing more so my cardio works for me better… All I know for sure is that i will be going back.
1/28/12 workout
.5 mile jog
shoulder mobilty work
seated Mp press 3x10x35
front raise 3x12x15
rear delt flies 3x10x80
squat no belt
bx10
95x10
135x10
185x8
225x5x5
235x5
245x5
255x5
dead lift no belt 3x5x275
rdl 3x8x185 last set was 10.
that was it good day just over an hour and had my heart rate elevated and breathing hard. Starting to enjoy going to the gym by myself. Breaks are getting shorter in between lifts and I just kind of put my head phones on and go for it…
.5 mile job
bench
bx10
95x10
135x8
185x5
195x5
200x5
205x5
210x5
dips +5x5, +10x5, +15x5, +20x5, +25x5 supersetted with a single pull up with the additional weight
Tricep rope ext 1/3 tempo 3x10 50
low cable chest flies 1/3 tempo 3x12x15
cable wood choppers higg to toes 30x10, 35x10, 40x10
flat wide bench 155x12, 135x8, 95x13
thats it good day in the gym and had alot of fun
some boxing/mma training today not sure if i really burned a bunch of calories, but I worked up one hell of sweat mostly because the wrestling room was warm as usual.
Hey want to head up North to watch the Indiana Meet in March?
whats the date… Ill have to see if Im off
well the diet is going well… probably too well I missed meals several days this week at work… hell I think all of the days and I am at a weight of 206.5 right now. Sleep has been horrible probably due to the missed meals and low carb diet so I have to adjust there.
I maxed on squat and dead lift yesterday and to say I was not pleased is an understatement but what can I expect I have not lifted consistently since the meet in October. I have to find my motivation and consistency again or my strength is going to falter.
So my diet change is to make sure I eat before bed. if that in its self does not work then I will slowly up my carb intake until it does. I have to get my sleep back to 8 hours a day.
as far as lifting goes I am going to do something drastically different than anything I have before. I am going to work up in heavy singles with a drop set to 50% for 20 reps in Bench, Squat and dead lift all on there own days. each exercise gets 1 accessory lift and then 1 big back exercise. some cardio and I am done.
I plan to do my MMA class 1 or 2 days a week which has been good for my cardio and thats it.
Really I just have to go and do something right now… as something is better than nothing and thats becoming a habit
