Cardio
June 16, 2010 7:31 AM
AM body weight = 234
Semi Recumbent Bike - 5 min. warm-up / 8 Tabata intervals / 5 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Bench Press
June 16, 2010 8:00 PM
Close Grip Bench Press (POR)
45x5
135x5
225x5
275x5
295x3
315x2
335x1
345x1 ← RPE 10
Close Grip Pull-downs - 180x3x10
Circuit
A1) Hammer Curls - 55x3x8
A2) Arnold Press - 30x3x10
A3) Band Pull Aparts w/mini band - 3x10
AM Body Weight
June 17, 2010 8:00 AM
AM body weight = 232.5
AM Body Weight
June 22, 2010 9:00 AM
AM body weight = 232.5
We got in around 11:30 PM last night from a trip to Minnesota and Wisconsin for my wife’s family reunion. It was a good relaxing vacation and a nice break from the Texas heat. I was happy this morning to see my weight didn’t increase and I maintained my body weight. I stuck to my diet and had my carb load/re-feed on Saturday at the family reunion. Typically it takes several days to get my weight back down from the carb load/re-feed. I wasn’t able to weigh at the end of the week last week, so I am not certain of what I weighed. Since my body weight Tuesday morning was back down from my carb load/re-feed, I figure I must have lost some weight. At the rate things are going, I should lose at least a pound by the end of the week.
Cardio
June 23, 2010 7:30 AM
AM body weight = 232.5
Semi Recumbent Bike - 5 min. warm-up / 8 Tabata intervals / 5 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Today made my two weeks that I have been doing Tabatas. It hasn’t been long enough to tell a difference yet, but I do think they are going to help. So far I have not been limiting my calorie intake and just have been keeping my carb intake below 30 grams per day. I think I need to tweak my diet to accelerate my weight loss. Lately I have been losing a half to 1lb per week, but I would like to lose 2lbs per week. I want to reach my target weight sooner, so I can have more time to adjust to the lighter body weight before NASA Unequipped Nationals in October. I have two more weeks before I start my training cycle for Unequipped Nationals.
Bench Press
June 23, 2010 8:00 PM
Bench Press (paused)
135x5
225x5
275x5
295x5
Close Grip Bench Press (POR)
225x12
225x8
Neutral Grip Lat Pull-downs w/5 different grip widths
190x5x10 ← from close grip to wide grip
190x5x10 ← from wide grip to close grip
Cardio
June 24, 2010 7:28 AM
AM body weight = 231.5
Semi Recumbent Bike - 5 min. warm-up / 8 Tabata intervals / 5 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
231.5 is my lightest body weight on this diet so far and puts me 1lb lighter. My total weight loss to date is 16lbs. I have 11.5lbs to reach my goal weight of 220lbs.
AM Body Weight
June 25, 2010 6:00 AM
AM body weight = 231
Squat
June 25, 2010 7:30 PM
Static stretching (lower body)
Foam roller (lower body)
Squat
45x5
135x5
225x5
315x3 ← add belt
365x3
405x3 RPE 8
435x1 RPE 10 ← I moved my stance out
Circuit
A1) DB RDL - 80x3x10
A2) DB Shrugs - 80x3x10
Standing Abs - 110x3x20
I moved my stance out on my last squat and it made the lift more difficult. I went even deeper below parallel than usual. This is due to weight loss and having less girth in my waist. Even on the other sets I noticed I was leaning more than usual coming out of the hole. This is the heaviest I have gone since my meet in May. Lately I have been using weights in the 50% range without a belt for 5x5. So I figure the heavier percentages were affected my squat. Having a smaller waist makes it even easier to squat deep. I have also experience this when cutting weight for a meet and figure it affects my squats at a meet. The good thing is that I can adjust and adapt, then when meet time comes it won’t affect me.
AM Body Weight
June 26, 2010 9:00 AM
AM body weight = 230
Upper and Lower Circuits
June 28, 2010 7:30 PM
Circuit
A1) KB Front Squats - 70x3x10
A2) KB Swings - 70x3x10
A3) Standing Abs - 110x3x20
A4) 45° Back Raise - 3x20
A5) Push ups - 3x20
Circuit
B1) GHR - 3x10
B2) Arnold Press - 20x3x10
B3) Hammer Curls - 20x3x10
B4) Press-downs - 45x3x20
B5) Lying Leg Raise - 3x10
Chins - 3x5
Cardio
June 29, 2010 7:30 AM
AM body weight = 232.5
Semi Recumbent Bike - 3 min. warm-up / 8 Tabata intervals / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
I forgot to mention in my workout post from last night that I noticed a difference in my conditioning and recovery. I wasn’t fatiguing as easy. I never rested more than a minute between between rounds. This will definitely help once I start my competition training cycle in a couple weeks. I also noticed to day that I am adapting to the Tabatas and I was able to use more resistance on my bike. This week is my third week of Tabatas.
Bench Press
June 30, 2010 7:30 PM
AM Body Weight = 231.5
Close Grip Bench Press (POR)
135x5
225x5
275x5
285x5
295x5 RPE 10
Pull-ups - 3x5
Circuit
A1) DB Front Raise - 20x3x10
A2) DB Lateral Raise - 20x3x10
A3) DB Rear Delt Raise - 20x3x10
A4) Hammer Curls - 20x3x10
DB Overhead Tricep Ext. - 55x3x20
Cardio
July 1, 2010 7:30 AM
AM body weight = 231
Semi Recumbent Bike - 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Squat
July 2, 2010 6:30 PM
Static stretching (lower body)
Foam roller (lower body)
Squat
45x5
135x5
225x5
275x5
315x2 ← add belt
Circuit
A1) Glute Bridge - 2x15
A2) Fire Hydrant - 2x15
A3) 45° Back Raise - 2x15
A4) Lunge - 2x15
After talking to Sean and Pat about my squat stance, I decided to go wider. Due to my weight loss, it is easier to squat deep and I am squatting too deep. I wanted to adjust my stance so I would go too deep and optimize my squat. On my second to last set of squats I felt pain in my upper right glute. My last set of squats half way down I felt pain in my glute and I dropped about 6 to 8 inches before I could stop. I didn’t complete my descent and re-racked the barbell. I injured my glute at USAPL Raw Nationals last year. It has bothered me off and on since then. I think it can be fixed by exercise and strengthening. I did some light glute work after squats and will keep glute work from now on.
AM Body Weight
July 3, 2010 10:00 AM
AM Body Weight = 228.5
This is the lightest I have been in 7 years.
Squat
July 5, 2010 1:00 PM
AM Body Weight = 230
Wide Stance GM - 135x5x10
Front Squat - 135x3x10
Chins - 3x5
Rev. Hypers - 180x3x10
Circuit
A1) Glute Bridge - 2x15
A2) Fire Hydrants - 2x10
Cardio
July 7, 2010 7:30 AM
AM body weight = 230
Semi Recumbent Bike - 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Bench Press (deload)
July 7, 2010 8:00 PM
DB Incline Bench Press w/neutral grip - 60x4x15
Circuit
A1) 2 Arm DB Rows - 60x3x10
A2) DB Shrugs - 60x3x10
DB Overhead Tricep Ext. - 65x3x10
Cardio
July 9, 2010 7:41 AM
AM body weight = 230
Semi Recumbent Bike - 3 min. warm-up / 8 Tabata intervals @ resistance level 5 / 3 min. cool down
Tabata interval = 20 sec. all out effort followed by 10 sec. rest period
Squat
July 9, 2010 7:30 PM
Squat
45x5
135x5
225x5
275x5
315x5 ← add belt
Rev. Hypers - 180x5x10
Hip Thrusts w/Average Band - 3x10
Standing Abs - 90x3x10
I felt a little soreness in my glute on my last set of squats, so I stop squatting to avoid aggravating it. I also avoided using a wider stance since that is what tweaked my glute last week.
AM Body Weight
July 10, 2010 9:00 AM
AM Body Weight = 228