Thursday, November 20, 2014
Squat
45x8
55x5
65x5
80x5x2
Press
45x5
55x5
60x5
70x5
Deadlift
95x5
115x5
135x5
155x5
Max Pushup Test
12 unbroken, strict form
Notes: Used chalk on the deadlifts. Grip was much better and was able to use double overhand for all sets. Pushup test was to determine how to structure a daily pushup program ala Waterbury. These need alotta lotta work.
Saturday, November 22, 2014
Squat
45x8
55x5
65x5
80x5
90x5
110x3
80x8
Bench
50x5
65x5
75x5
90x5
105x3
75x5
Row
45x5x2
55x5
65x5
75x5 - oops. Supposed to do 3.
55x8
Notes: Not bad. Some stomach distress today, but finished everything without incident.
November 23 - December 7
Lots of travel these two weeks. As I posted on ErikM’s log:
I’m still figuring out the routine thing, but after traveling for the last 10 days, I’ve kind of adopted the motto “Something is always better than nothing.” I brought my set of bands with me and did some work with those, daily calisthenics, a little hotel pool swimming, and walking when I could.
Monday, December 8, 2014
Back to real lifting.
Squat
45x5
55x5
70x5
85x5
95x5
110x5
Bench
45x5
55x5
65x5
80x5
90x5
105x5
Row
45x5x2
55x5
65x5
75x5
Notes: Sticking with Madcow for now. I’ve got tons of work at the moment, and the no-thinking aspect of this plan appeals.
Been doing some walk/jog stuff in the mornings. About 2 miles, jogging while breathing through nose. When I feel like I have to gulp for a breath, I walk again. Just trying to get some semblance of cardio back.
Bench felt heavy. I’ve been doing daily pushups, 1 set in the morning, 1 in the evening. I’m only up to 11 pushups per set, but maybe that’s enough to somewhat fatigue me? I also might just be out of the groove on bench.
Rows feel good. I’ve never done them for weight before, so I hope they shock some new strength for me.
[quote]LiftingStrumpet wrote:
Update as of December 9, 2014
For now, my goal is just keep moving, keep lifting, keep my flexibility up, and keep having fun with it.
[/quote]
I changed my goal to something very similar about a year ago. It’s worked out nicely for me, I hope it does the same for you!
Thursday, December 11, 2014
Squat
55x5
70x5
85x5x2
Press - all with wrist wraps, too much keyboard time this week and my right wrist is killing me
45x5
55x5
60x5
70x5
Deadlift
100x5
120x5
140x5 - switched to alternate grip
160x5
Notes: Also did some walking or walk/jog every day this week. Deadlifts started out feeling heavy, but the last set felt great. I feel like I could pull 200lb right now.
[quote]Serge A. Storms wrote:
[quote]LiftingStrumpet wrote:
Update as of December 9, 2014
For now, my goal is just keep moving, keep lifting, keep my flexibility up, and keep having fun with it.
[/quote]
I changed my goal to something very similar about a year ago. It’s worked out nicely for me, I hope it does the same for you!
[/quote]
I’d be pretty darn happy if I can get 1/2 as lean as you!
Work is just kicking my ass right now, so I don’t have the mental energy to do some complicated program. I’ve got to keep it simple and view training as mental recovery time.
12/12-12/27
Not much. Couple of complexes. Some walking. Lots and lots of hours at the computer. Too much drinking. Not healthy. I’m stiff as a board, fat, and my cardio is horrible.
12/28/14
2 mile jog/walk, breathing only through nose
10-15-25-25-25 swings with 20# bell
12/29/14
1mile jog/walk, breathing only through nose
10-15-25-30-20
10-15-25 swings with 20# bell
1/1/15
2 mile walk
AMRAP football watching
Tuesday, January 6, 2015
1 mile walk/jog breathing through nose
10 (2 pushups) 15 (3 pushups) 25 (5 pushups) 30-20
10 (2 pushups) 15 (3 pushups) 25 (5 pushups) swings with 20# bell
January total: 3 miles, 150 swings
Notes: Conditioning is definitely a limiting factor here. I need to work on my cardio base, which is going to be the focus this month.
My “bell” is a spinlock dumbbell with 2 10lb plates. They have handles built in, so I grip one end and swing. I suspect this may not work so well as swings get higher in number and heavier. If needed, I’ll build a t-handle. I can’t let my hands get torn up.
Wednesday, January 7, 2015
1 mile walk/jog breathing through nose
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 35-15
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 25-25 swings with 20# bell, goblet squats with 25#
January total: 4 miles, 350 swings
Thursday, January 8, 2015
2 mile walk
Friday, January 9, 2015
1 mile walk/jog breathing through nose
10 (1 rack chin) 15 (2 rack chins) 25 (3 rack chins) 50
10 (1 rack chin) 15 (2 rack chins) 25 (3 rack chins) 25-25 swings with 20# bell
January total: 7 miles, 550 swings
Notes: First set of 50 swings completed! Right trapezium is pretty sore this morning, but otherwise doing okay. Taped one finger for swings, but hands are holding up okay so far.
Diet has been sub-1500 calories for the past two days. I would record weight, but my LCD screen on my scale seems to be dead.
Sunday, January 11, 2015
200 1 armed swings with 20# dumbbell, done as 10 L/10 R, take a short break, repeat for 10 sets.
Followed by lateral raises, reverse flies and triceps pushdowns done in a superset.
January total: 7 miles, 750 swings
Just getting some work done. My left arm is sore from biceps down to my hand this morning. Those 1 armed swings are “different” than 2 armed swings.
Monday, January 12, 2015
2 mile walk/jog breathing through nose
10 (2 pushups) 15 (3 pushups) 25 (5 pushups) 50
10 (2 pushups) 15 (3 pushups) 25 (5 pushups) 30-20
10 (2 pushups) 15 (3 pushups) 25 (5 pushups) w/ 20# bell
January total: 9 miles, 1000 swings
Notes: whole session took about 1:15, which is a long ass time. The jog started out well, but I got a cramp in my right hip. Some mobility work after the jog helped. Biceps are quite sore from yesterday’s one armed swings. Didn’t expect that.
I’m going to shoot for 30 miles and 5,000 swings for January. I’m going to have to ramp up my swing count.
Tuesday, January 13, 2015
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 50
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 50
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 25 swings with 20# bell, goblet squats with 25#
January total: 9 miles, 1275 swings
Total session took 28 minutes.
1/15
2 mile walk
1/19
1 mile jog breathing through nose
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 50
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 50
10 (1 goblet squat) 15 (2 goblet squats) 25 (3 goblet squats) 30-20 swings with 20# bell, goblet squats with 25#
January total: 13 miles, 1575 swings
Total session took 46 minutes.
[quote]LiftingStrumpet wrote:
My “bell” is a spinlock dumbbell with 2 10lb plates. They have handles built in, so I grip one end and swing. I suspect this may not work so well as swings get higher in number and heavier. If needed, I’ll build a t-handle. I can’t let my hands get torn up.[/quote]
So I replied to you in my own log, but I’ll add it here:
Get a real kettlebell if you’re getting into swings. Seems expensive up front, but it’s totally worth it (i.e. for the cost of a single month’s gym membership, you can have an indestructible iron ball of metal that you can use for a lifetime, that can easily travel with you to the beach or wherever for workouts on vacation, the perfect warm-up or finisher tool for heavy lifting days, etc).
Also, I see that you noted that work is kicking your ass so you feel that a complicated program is tough. This is another area where a kettlebell really shines. I often just come home and “do some work” with my KB’s. Easy enough to drag one in front of the TV, or crank some music, and just do 20 minutes of swinging and squatting and cleaning and pressing.
[quote]ActivitiesGuy wrote:
[quote]LiftingStrumpet wrote:
My “bell” is a spinlock dumbbell with 2 10lb plates. They have handles built in, so I grip one end and swing. I suspect this may not work so well as swings get higher in number and heavier. If needed, I’ll build a t-handle. I can’t let my hands get torn up.[/quote]
So I replied to you in my own log, but I’ll add it here:
Get a real kettlebell if you’re getting into swings. Seems expensive up front, but it’s totally worth it (i.e. for the cost of a single month’s gym membership, you can have an indestructible iron ball of metal that you can use for a lifetime, that can easily travel with you to the beach or wherever for workouts on vacation, the perfect warm-up or finisher tool for heavy lifting days, etc).
Also, I see that you noted that work is kicking your ass so you feel that a complicated program is tough. This is another area where a kettlebell really shines. I often just come home and “do some work” with my KB’s. Easy enough to drag one in front of the TV, or crank some music, and just do 20 minutes of swinging and squatting and cleaning and pressing.
[/quote]
Thanks again. Yesterday was especially tough professionally. I thought I was 99% done with a huge project when I had a big chunk more work sent my way. I felt like I was in the last 100 yards of a marathon when someone told me I had to finish a 10k before I could sit down.
Part of the reason I’m doing the swings is to get my conditioning up (it’s gone from terrible to kind of bad in the past couple of weeks, so that’s a positive!). The other part is because it’s so mindless. I can put on some music and just go.
Tuesday, January 20, 2015
1 mile jog breathing through nose
10 (1 rack chin) 15 (2 rack chins) 25 (3 rack chins) 50
10 (1 rack chin) 15 (2 rack chins) 25 (3 rack chins) 50
10 (1 rack chin) 15 (2 rack chins) 25 (3 rack chins) 50 swings with 23# bell
January total: 14 miles, 1875 swings
Notes: Session took 45 minutes. After my exchange with ActivitiesGuy yesterday, I decided to add a little weight to my “bell.” My mantra for the session was “I really hate ActivitiesGuy!” That 3 pounds really made a difference in my grip and the pain factor, especially in my hamstrings. I did manage 3 sets of 50, and my session time was the same, but that really sucked!