well Ive been short on motivation and so I took a week off and am going to change things up a little… hoping to shorten my workouts going to a 3 day a week program. I also seem to enjoy the heavy low rep stuff so I am switching that up also here is what I am hopng each week will loook like now
Squat 5 x 3
romainian dead lifts 3 x 10
one arm Bent Row 4 x 10
wrist work 3x5 10 lbs
Bench Press 5 x 3
Incline Bench Press 4 x 8
face pulls 3x10
Ab roller 3 x 5
Deadlift 5 x 3
Front Squat 2 x 10
chins 5x3
farmers walk
one of the judges seemed a sleep and always waited for the other two to put there thumbs up or down to make his decision… but I watched a guy bench 476 pounds with a close grip and then deadlift 611…looked easy for him too…oh yeah thats raw weight…
todays work out… it still sucked and was over an hour still but screw it I HAVE TO BE STRONGER THAN THE BAD GUYS…this has to be my reminder to get in the gym…
new warm up routine
3x15 box jumps, 3x15 push ups, 3x10 (2) shoulder exercises non stop
Squat barx20,95x10,135x8,185x5,225x3,240x3,255x3,270x3,285x3
one arm Bent Row 4 x 10 80lbs
romainian dead lifts 3 x 10 195lbs
wrist work 3x5 10 lbs keep
slept in this morning so I worked out after I got home at 11 pm no big deal for me I am a night owl anyway…
Bench Press goal 5 x 3
barx20,95x10,135x8,175,185,205,215,225x4 huge p/r this is the first time I have had 2 plates on the bar for reps planned for 3 went for 4 and got it…
face pulls 3x10 50x10,55x10,60x10
Incline Bench Press 4 x 8 155xnot 105x8,8,8,
shoulder is still killing me on inclines and military press so I dropped the weight way down and will start building up over time hoping to heal the pain
Ab roller 3 x 5 8,8,8
just started doing the ab roller and couldnt do 3 in a row a few weeks ago got these pretty easy tonight
CGB 3x10 155x 10,10,7
added these as an after thought when I found out I couldnt incline press so I could just smoke the hell out of my triecps these seem to help my bench alot
some warm ups
Squat
barx20,95x10,135x8,185x5,225x3,240x3,255x3,270x3,290x3
chins 5x3 b/w 3,3,3,4,5 ugly5th
romainian dead lifts 3 x 10 195 10,10,10
reverse grip barbell rows 5 x 5 155x5,5 165x,5,5 170x5
Just started the reverse grip rows we will see how these go
Bench Press barx25,95x10,135x8, 155x5, 175x3, 185x3, 205x3, 215x3, 227.5x5 huge p/r… im so happy
one arm Bent Row 85x10,10,10, 10
CGB 3x10 155x10,10,10
lat pull downs 110x10,10,10
Ab roller 10,10,10
Incline Bench Press 110x8,8, 8,8 remember to warm up first , first 2 sets pain none on third or 4th
thanks… I am hoping to get my diet in check before I hit 220 but I am loving the gains… of course the junk probably isnt whats making me gain so i guess I need to just eat healthier
been hit with a stomach bug since Thursday. Decided to say screw the sickness and do something. So I went a did some cardio 10 mins 6 mph 1.o incline it killed me…
well after being sick for 1.5 weeks and then being on a weird shift for two weeks Im back with a new sort of goal…
I have been asked to box in a charity boxing event in mid april so I am going to start really working on my conditioning. I am still hoping to compete soon so strenght is still a goal. I am not sure exactly what type of program I am going to be doing but I know that my time between sets will be reduced to around 1 min.
Honestly I will probably go back to 5/3/1 and just do the prescribed reps then do higher rep stuff in the 8 to 10 rep range. Non lift days will be cardio of some sort not neccasarily on the treadmill but maybe crossfit type stuff and then hitting the heavy bag.
today I ran for 1.7 miles in 20 mins sadly slow but Im starting over.
bench press 175 10,10,4,4,2 started a little heavy but who cares I just needed to get back int he gym and wanted to see where I was at
tricep machine extentions bar 55lbs 10,10,10
chest flies machine 125 10,10,10
the boxiung match that I am doing seperates its weight classes like a pro circuit 200 and above is hgeavy weight and 178 to 200 is light heavy weight. I know that I can lose the weight to get below 200 but I bring the suck to dieting so I think that I am going to just keep eating like a horse and bring my cardio and strenght up as high as I can in the mean time.
yeah first time I am hoping to find someone with some expereince to teach me something otherwise Im jsut going to wing it. It is a police vs. firefighter event so hopefully we will all just suck…
todays workout
20 mins treadmill 5.5 mph 1.0 incline plus coold down of 5 mins max heart rate 166
hit the heavy bag mostly full force till it hurt then quit…
