Wednesday, December 23rd
Walking on 5% Incline at 3.5 MPH
3 minutes
90 Degree Back Raise
Bodyweight x 15x5 sets
Oblique Side Bends
75x15x2 sets
…
Front Plank
1 minute x3 sets
Half Mile Run (7.5 MPH)
3 minutes 50 seconds
Bike Sprints
40 sec on/40 off; varying resistance
10 minutes total
Starting to do runs a few times a week to train for the police A-PREP test, will work my way up to a mile then work my way down to a better time once I get used to the distance again.
You gonna do the viking classic in Jan?
[quote]power_bulker wrote:
You gonna do the viking classic in Jan?[/quote]
Maybe.
Actually, not sure.
Probably not.
Tuesday, December 29th
Squats [comp.]
Barx5
135x5
255x5
315x5
350x3x3 sets
Bench Press [comp.]
155x5
200x5
230x5
255x5
275x4x3 sets
Walking Barbell Lunges
100x20x3 sets
Reverse Hypers
Apparatus + 66x15x3 sets
Incline DB Curls
30x15/sx2 sets
Seated Single Arm Zottman Curls
30x10sx3 sets
I gained a solid 10lbs of bloat over my two week break. Weight felt light today but walking lunges and rev hypers felt like a 2 mile run. You know you’re a powerlifter when you get pit sweats before you even get to the gym.
I’m winded just from writing this…
Thursday, December 31st
Deadlifts [comp.]
135x5
275x5
315x5
405x3x2 sets
455x3x3 sets
Bench Press
155x5
185x5
205x3
Incline DB Bench Press
45x6
75x12x4 sets
…
Wide Grip Pull-Ups
Bodyweight x 12/8/6/5
Standing Cable Rows
12/s x 2
…
Close Grip Push-Ups
Bodyweight x 25x2 sets
Walking on 5% Incline at 3.8 MPH
15 minutes
Half Mile Run (8 MPH)
3 minutes 45 seconds
Decent session, cardio is just terrible right now.
Friday, January 1st
Walking on 5% Incline at 3.8 MPH
10 minutes
Push-Ups
Bodyweight x 35/35(25-10)/30(15-10-5) = 100 total
…
Wide Grip Pulldowns
120x20/15/15 = 50 total
…
RFESS
Bodyweight x 20/15/15 (per side) = 50 total
Did above in circuit form. Need to get my reps up on all bodyweight movements in preparation for application to the police force. I’ve been sore since I’m just getting back to regular training, so chest/triceps strength wasn’t at an optimal level today…regardless, 35 push-ups is terrible even for an off day.
Tuesday, January 5th
Squats [comp., no belt]
165x8
254x5
309x5
353x5
408x3x3 sets
Bench Press [comp.]
182x5
209x5
232x5
259x3
281x3x3 sets
Reverse Hypers
+66x12x5 sets
Did the above at the U in the morning and the below at work in the afternoon.
Dips
BW+90x6x3 sets
…
Overhead Cable Extensions
120x8x3 sets
…
Close Grip Chin-Ups
BW+45x6
BWx6x2 sets
…
Seated Incline DB Curls
30x8/sx3 sets
Seated Recumbent Bike
10 minutes
Wednesday, January 6th
Side Lateral Raises
30x10x2 sets
…
Front DB Raises
30x10x2 sets
…
Standing Single Arm Arnold Press
30x10x2 sets
Half Mile Run
3 minutes 35 seconds
Recumbent Bike
10 minutes
A PR on the half mile run (since I started timing them last week anyway) felt really good, going to aim for a 3 minute one on Friday.
Thursday, January 7th
Bench Press [comp.]
165x6
185x5
200x3
Deadlifts [comp.]
165x8
276x5
386x5
430x3x2 sets
…add belt…
496x3
551x1
573x1
Did, the above in the AM at the U, the rest in the afternoon at work.
Incline DB Bench Press
50x6
80x12x4 sets
…
Wide Grip Pull-Ups
BWx12/8/6/5=31 total
Cable Flyes
12x2 sets
…
TRX Chin-Ups
20x2 sets
Recumbent Bike
10 minutes
Deadlift singles felt great, very easy all the way through the pull. Damn I love the Ivanko.
Friday, January 8th
Recumbent Bike
10 minutes
Foam Rolling [full body]
YTWL+++
7.5x2 sets
i need some help ive been gyming for 5 months now and i havent seen much of a change in my body i need someone to help me
[quote]talha niaz wrote:
i need some help ive been gyming for 5 months now and i havent seen much of a change in my body i need someone to help me[/quote]
Saturday, January 9th
Flat DB Bench Press
50x6
110x8
100x10
Cable Flyes [varying angles]
10x6 sets
Incline Hammer Press [5 sec. ecc./concentric]
5x3 sets
Dips
Bodyweightx30
Recumbent Bike
10 minutes
Sunday, January 10th
Squats [comp.]
165x8
245x3
276x3
320x3
GHR
BWx25x2 sets
Single Leg Box Squats
Bodyweight x15/sx3 sets
…
Step-Ups
95x8/sx3 sets
Monday, January 11th
Deadlifts [conv.]
165x5
276x5
303x3x2 sets
425x3x2 sets
Chin-Ups
BWx13/10/8=31 total
…
Dips
BWx25/20/15=60 total
Rope Pressdowns
80x10x3 sets
…
Facepulls
80x12x3 sets
Recumbent Bike
10 minutes
Was just shot today, started the workout feeling very sluggish but somehow got through everything. Proof that my body was in rough shape today was my HR during biking after lifting…it was probably at an average of 145 BPM vs. 130 at the same resistance/RPM as other days.
Tuesday, January 12th
Half Mile Run
3 minutes 20 seconds
EZ Bar Curls [varying grips]
80x10x3 set
…
AW Curls
12x10/sx3 sets
Hanging Leg Raises
BWx10x2 sets
…
Boxer Crunches [held to forehead]
BW+16x15x2 sets
Incline Walking
3.8 for 10 minutes
Wasn’t able to get in my usual Tuesday session today, will go in tomorrow for it instead.
Wednesday, January 13th
Squats [comp.]
165x8
276x5
320x5
386x3
…add suit bottoms…
430x3
…add wraps…
485x2
529x1
Bench Press [comp.]
165x8
182x8
221x5
248x5x3 sets
Reverse Hyper
66x15x4 sets
Walking Lunges
115x15x4 sets
Incline Walking
4.0 for 10 minutes
Worked out in the AM…not used to that yet so squats felt rouuuugh, bench was not quite so bad but I was able to get through everything. First time in suit (straps down) and wraps for 3-4 months so it felt very unnatural. Bodyweight is back down to 207lbs in the AM after peaking at 215 during Christmas break, I’ll be happy around 200-203 or about 10-11% body fat.
Thursday, January 14th
Bench Press [comp.]
165x8
205x5
Deadlifts [comp.]
165x5
309x5
441x3x3 sets
Incline DB Bench Press
45x6
80x15x3 sets
…
Wide Grip Pull-Ups
BWx12/10/5/4/4=35 total
TRX Inverted Rows [supinated grip]
BWx20/15
…
Push-Ups [feet in TRX]
BWx32/25
Easy session today, chest was just shot after high rep incline BP and push-ups. Not happy with the wg pull-ups at all, my strength just disappeared after the second set today.
Friday, January 15th
Seated Lateral Raises
20x12x3 sets
…
Seated Front Raises
20x12x3 sets
…
Seated OHP
20x12x3 sets
Rear Delt Raises
20x15x3 sets
AW Curls
12x12x3 sets
Incline Walking
3.8 for 10 minutes
Saturday, January 16th
Squats [Comp.]
155x5
245x5
287x3x3 sets
309x3
Bench Press [Comp.]
155x5
187x5
209x5
232x3x3 sets
…add loose shirt…
309x3 3bd
353x3 2bd
375x3 2bd
GHR
BWx10x4 sets
I certainly didn’t miss shirted benching, reps were all pretty smooth though probably could of handled it down to a 1 board. Time off of the GHR is certainly showing, 10x4 was not easy today–terrible considering I had down 40-45 straight reps at one time a few months back, hopefully that comes back fast.