[quote]BlackLabel wrote:
Hey man, where do you train? [/quote]
Gold’s gym in East Hartford.
[quote]mrodock wrote:
pwrlifter198 wrote:
Cardio
Farmers walk
2-100lbs db x 70 yards x 5 sets
stairs
2-50lbs db x 2 flights x 5 sets
took about 30 minutes
Abs
hanging leg raises over head
3 sets of 10
incline situps–steep
40 lbs x 8 reps x 3 sets
Cardio??? I bet you couldn’t even watch TV while doing that so I don’t know why you call it cardio![/quote]
What you don’t know is that I did all this with my Wi-Fit and the 200 lbs was virtual weight.
[quote]pwrlifter198 wrote:
What you don’t know is that I did all this with my Wi-Fit and the 200 lbs was virtual weight.
[/quote]
Now that makes sense!
Bench Day
I just started working out early mornings and I noticed a decline in bench strength today. I may need to eat before I go. This morning I just took creatine before my workout.
Bench
warmup: 135x10; 225x6; 275x3; 315x1
working sets: 365x1; 365x1 (needed help); used band on shoulders for third set 365x3
Lockouts
405x6; 455x6; 495x6
front raises
40x6x3
rear delt machine
130x8; 140x8; 150x8
Bench day…band work
Bench
warmup 135x10; 225x6; 275x3; 325x6
green bands under bench pulled tight:
295x3x2sets
precor incline bench
this thing is way heavier than it appears
90x8; 140x6; 160x3
seated cable flies (I’m doing these to protect my shoulders)
80X8; 90X6; 100X4
Sudo Cardio workout
Farmer’s walk with 110 pound dumbells X 70 yards X 5 sets
Recoiled Rollover Stomps with 12 pound medicine ball. 5 sets of 15 each side. I got this one from Cressey’s article.
soloab machine with 5-7 pound medicine balls. I’ve watched other people do this and would typically make fun, but I am trying to do some work for my lower back. I did three timed sets of one minute each.
Today is supposed to be dead lift day, but I decided to do some lower back work to try and help get some flexibility back. Some of this came from Cressey’s article. The rest I have picked up over time.
Pull throughs
105 X 10; 115 X 8; 125 X 6
Ham/Glute hypers
no weight X 10; 70lbs X 8; empty ez bar X 8; 75lbs X 6
T-Bar Rows
85 X 8; 135 X 8; 180 X 6
Pull ups
No weight X 6; 35lbs X 3–pain in bicep connector so I stopped.
Cable pull downs
180 X 10; 190 X 8; 200 X 6
So here’s the thing. I had a meet in March, did well, but hurt my back. I tried recovering slowly and continued seeing a chiropractor who just sucked. Then I bought a house at the end of May which was not close to my usual gym. Then I got the brainy idea that I would train for my first ever triathlon. In retrospect, while I finished the race (June 22), I may have well trained for synchronized swimming.
I finished in the bottom third in a sprint triathlon, and I felt like I got hit by a truck. My reason for doing it was to shed some weight because I was nearing the 220 mark. I really thought I could hang up my weight belt and change directions, but what I discovered instead is that nothing gives me the satisfaction that lifting heavy things does. I am a powerlifter for life.
So, after a long absense here are my newest numbers. I did not even record my first week back as I tend to thing of such weeks as throw away and valuable only in tearing down everything again. So…
Second week back:
10/5/2009–Shoulder work
jump rope–5 minutes
military presses 135 X 10, 8, 6
seated lateral raises 35lbs; 3 sets of 6
Machine press 110 X 10; 130 X 10; 150 X 8
Cable rear delt 40 X 10; 50 X 8; 50 X 6
upright rows 110 X 10; 125 X 8; 140 X 8
jump rope–5 minute
10/6/2009–Back work
jump rope 5 min
Dead lifts 135 x 10; 225 X 8; 275 X 6
pullups BW X 8; BW X 3 (very sad); assisted -50 X 5; assisted -110 X 10 (hanging head in shame)
Nautlus plated low row (suprisingly I don’t hate this machine) 180 X 10; 270 X 8; 320 X 8
Hypers 70lbs behind neck; 3 sets of 6
pullovers (because I secretly want to be a bodybuilder) 180lbs X 3 sets of 8
Jump rope (because I idolize Silvester Stallone and Hillary Swank) X 5 minutes
10/7/2009 Legs
Jump rope X 5 minutes
Hammer Strength V-Squat 144 X 10; 234 X 8; 324 X 8; 414 X 6
S/L deads 135 X 10; 225 X 6; 275 X 4
Jump Rope x 5 minutes
10/08/09 Chest
5 minutes cardio warmup
Dumbell presses 75 X 10; 90 X 8; 100 X 6
Incline Bench 185 X 3 sets of 8
Machine Pec Flies 130 X 10; 160 X 8; 175 X 8
10/09/09 Arms
Nautlus seated tricep extension 65 X 10; 90 X 10; 125 X 8
Nautlus plated seated dip 270 X 8; 360 X 2 sets of 8
DB preacher 35 X 8; 40 X 8; 45 X 8
Cable curls 50 X 10; 70 X 8; 80 X 8
10 minutes of stairs
More serious week
10/13/09 Legs/Squats
Squats 135 X 10; 225 X 6; 315 X 3 sets of 6
S/L deads 225 X 6; 275 X 5; 275 X 6
perfect squat machine plated 200 (plus machine weight) X 6; 250 X 6; 295 X 6
10/14/09 Chest/Bench
bench 135 X 12; 225 X 6; 275 X 3 sets of 6
Lock outs 315 X 6; 405 X 4; 405 X 6 (Hammer Strength Cage on level 12 from a Hoist flat bench)
incline D/B presses 90 X 6; 100 X 2 sets of 6
10/15/09 back/DL
Dead Lifts 135 X 10; 275 X 6; 315 X 6 conventional; 315 X 2 sets of 6 sumo
pullups body weight (bw) X 2 sets of 6; bw x 5 alternate wide/narrow/wide
t-bar rows 135 X 6; 160 X 2 sets of 6
cable pull-throughs 115 X 3 sets of 8
10/16/09 arms
skull crushers 95 X 10; 115 X 6; 125 X 6 this assumes thick grip ez bar weighs 25lbs
seated dips plated Hammer Strength 270 X 8; 320 X 6; 360 X 5
DB preachers 35 X 8; 40 X 6; 45 X 6
Cable curls w/ rope 110 X 8; 130 X 6; 140 X 6
10/19/2009 Leg/Squats
Squats 135 X 10; 225 X 6; 320 X 3 sets of six (working sets)
Good Mornings 135 X 6; 185 X 6; 225 X 6 I used the |–| bar
note: this is a movement I’ve never really mastered or felt comfortable with. I normally perform S/L deads instead. However, I have read a lot of lifters on this site stating how much benefit they get out of them so I decided to work them in. My lumbar is a constant issue with squats and deads and this morning was no exception. While my weight wasn’t too impressive, my back felt surprisingly good after I was done. Assuming I don’t wake up tomorrow unable to move, I am going to alternate them with s/l deads.
Reverse lunges Hoit Smith machine; 225 X 3 sets of 6.
Nice to see the resurrection.
[quote]pushmepullme wrote:
Nice to see the resurrection.[/quote]
Thanks.
10/20/2009 Bench Work
Green band pulled under bench.
135 X 6
185 X 6
225 X 4
205 X 6
Lockouts; Hoit bench in HS cage on level 12
405 X 6
410 X 5
410 X 6
10/21/2009 Cardio sort of
3 sets of:
Wheel barrel push up and down graded driveway X 2
~75lb duffel bag fireman’s-carry up and down driveway X 2
alternating ground to shoulder lifts X 10
90 second rest between sets. Total time 19:20
Kicked my ass, can’t wait to do it again.
10/22/2009 Deadlift work
Deads from the floor
135 X 10; 225 X 6; 320 X 1 (back pain)
Partial Deads from lowest rung on rack
335 X 6; 405 X 6; 455 X 6
Hypers
75 X 6; 85 X 2 sets of 6
Lat pulldowns wide
140 X 8; 160 X 8; 180 X 8
10/23/2009 Arms
Close grip bench
135 X 10; 225 X 6; 275 X 2 sets of 6 and 1 set of 5
Cable extensions
120 X 10 (double pulley system); 150 X 8 (same); 100 X 6 (switched to sinlge pulley)
Seated incline curls
40 X 8; 45 X 8; 50 X 8
10/26/2009 Legs
Sqauts
135 X 10; 225 X 6; 325 X 6
Reverse bands (bar suspended from top of cage by green bands)
325 X 3; 405 X 6; 495 X 1
SLDs
225 X 6; 275 X 5
Vertical Leg Press (Streamline Machine)
375 X 6; 475 X 2 sets of 6
10/27/2009 Bench work
short workout today
Reverse bands
225 X 10; 315 X 8; 365 X 6; 405 X 2 sets of 4
Dumb bell presses
100 X 6; 110 X 6; 115 X 6
10/28/2009
Actual cardio, 20 minutes on the stairs, then 3 sets of weighted crunches, 35 X25; 60 X 15; 70 X 12
10/29/2009 Back- still nursing lumbar pain
Partial deads from ~ 6 inches, just below the knees
135 X 12 conv.; 225 X 6 conv.; 315 X 4 conv + 2 sumo; 405 X3 sumo; 405 X 2 sumo
Hypers
65 X 6; 85 X 6; 95 X 6
Wide grip pull downs
205 X 6; 225 X 2 sets of 6
10/30/2009 Arms (Started Con-crete Creatine cycle)
seated weighted dips (hammer strength)
180 X 12; 270 X 8; 360 X 3 sets of 6
overhead cable extensions (double pulley)
150 X 2 sets of 8; 170 X 6
cable curls pulling from behind
50 X 8; 60 X 8; 70 X 8
11/2/2009 legs
box squats…not a normal staple of my workout. I am giving it a try, bc of some results I read here.
135 X 10; 225 X 6; 315 X 1; 330 X 6
I am not sure on my form or depth on this exercise so if someone has a pointer to lend I am interested.
Back squats
330 X 2 sets of six
Hypers: legs horizontal; weigthed ez bar behind neck
85 X 6; 105 X 6; 115 X 6
Reverse lunges; Hammer Strength Smith
225 X 6; 245 X 6; 255 X 4
11/3/2009 Bench
Flat bench
135 X 12 (speed);225 X 6; 290 X 3 sets of 6
Lock outs
405 X 6; 455 X 6; 495 X 6
Incline Dbs
100 X 6; 105 X 6; 110 X 6