Today’s Workout:
Front Squat - Warm up:
1x5 105lbs
1x5 135lbs
1x3 155lbs
~1x2 185lbs
~1x2 210lbs
~2+ 235lbs - 4 (Belted)
Back Raise - 45lbs - 10, 12, 10, 8
Cardio:
Elliptical - 28:00 (Hills)
Yesterday’s Workout:
Flat Bench - Warm up:
1x10 45lbs
1x5 95lbs
1x3 115lbs
~10 - 135lbs
~3 - 185lbs
~2 - 205lbs
~1 - 215lbs
~1 - 225lbs
~~Back off set - 6 - lbs
Cable Row - 20x70lbs, 10x85lbs, 8x100lbs
Dumbbell Clean and Press - 70lbs - 4L/R
Cable Lateral Raise - 10lbs - 16, 12, 8
Face Pull - 20x60lbs, 12x70lbs, 9x70lbs
Today’s Workout:
Deadlift - Warm up:
1x5 135lbs
1x5 185lbs
1x3 225lbs
1x2 275lbs
~8 - 315lbs (Belted/Strapped)
Hanging Leg Raise - 10lbs - 10, 7, 7
Cardio:
Stationary Bike (Hills)
19:00
Today’s Workout:
Press - Warm up:
1x10 45lbs
1x5 95lbs
1x3 105lbs
1x3 135lbs
~3x3 - 135lbs
Pullups - 35lbs - 6, 4, 3
Pushup - 30, 10, 10, 7
Single-Arm Cable Row - 15x(4), 6x(5), 7(4)
Cardio:
Elliptical
13:00
AVG HR: 170
Notes: I’m not sure what the weights were on the rows since the only numbers listed ranged from 1-15 or so, but the plates didn’t feel like they went up in 10lb increments.
Today’s Workout:
Front Squat - Warm up:
1x5 105lbs
1x5 135lbs
1x3 155lbs
~1x3 195lbs
~1x2 225lbs
~1+ 245lbs - 3 (Belted)
Back Raise - 45lbs - 15, 15, 10
Cardio:
Elliptical - 25:00 (Hills)
Yesterday’s Workout:
Flat Bench - Warm up:
1x10 45lbs
1x5 95lbs
1x3 135lbs
1x2 175lbs
~195lbs - 3, 3, 2, 2
Cable Row - 15x85lbs, 10x85lbs, 7x85lbs
Cable Lateral Raise - 10lbs
Face Pull - 15x60lbs, 15x50lbs
Muay Thai:
3 rounds (3:00):
Jump Rope
Practiced basic footwork and Wai Kru
Finished with a few combinations
Notes: Decided to take this week off from lifting to just give my body a break. Felt great getting back into Muay Thai.
Yesterday’s Workout:
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
~1x5 135lbs
~1x5 155lbs
~5+ 175lbs - 7
Press - Warm up:
1x10 45lbs
1x5 95lbs
~115lbs - 5, 5, 5, 5, 5
Cable Row - 10x85lbs, 10x85lbs, 10x100lbs, 10x85lbs, 10x70lbs
Barbell Curl - 40lbs - 10, 8, 5
Today’s Workout:
Deadlift - Warm up:
1x5 150lbs
1x5 190lbs
1x3 225lbs
~1x5 245lbs
~1x5 285lbs
~5+ 320lbs - 6
Hanging Leg Raise - 16, 15, 10
Notes: Felt good to be back in the gym lifting again. My grip was giving out a little bit on the last set before my top set, so I had to mix up my grip for it. All in all, I’ve settled around 160lbs and I’m looking and feeling different. Been doing Muay Thai again lately, along with more cardio just for better heart health. I just need to work on my discipline now to clean up a lot of the things I eat.
Today’s Workout:
Press - Warm up:
1x5 60lbs
1x5 70lbs
1x3 85lbs
~1x5 95lbs
~1x5 105lbs
~5+ 120lbs - 6
Flat Bench - Warm up:
1x10 45lbs
1x5 95lbs
1x3 115lbs
~165lbs -5, 5, 5, 5, 4
Pullups - 4x35lbs, 4x25lbs, 5xUnweighted
Rope Pushdown: 20x60lbs, 10x70lbs, 8x70lbs
Cardio:
Stationary Bike - 32:00 (Hills)
Today’s Workout:
Front Squat - Warm up:
1x5 110lbs
1x5 135lbs
1x3 160lbs
~1x3 175lbs
~1x3 200lbs
~3+ 225lbs - 4 (Belted)
Deadlift - Warm up:
1x5 135lbs
1x3 225lbs
~300lbs - 3, 3, 3, 3, 3
Notes: Didn’t sleep last night, so I’m surprised these lifts actually happened for me today. I’m going to hit a 315 front squat. I want that one bad.
Today’s Workout:
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x3 125lbs
~1x3 145lbs
~1x3 165lbs
~3+ 185lbs - 5
Press - Warm up:
1x5 60lbs
1x3 85lbs
1x2 100lbs
1x2 115lbs
~130lbs - 2, 2, 2, 2, 2, 2, 2
Cable Row - 10x100lbs, 10x100lbs, 10x100lbs, 10x85lbs, 10x85lbs
Machine Curl - 50lbs - 10, 10, 9
Notes: Had a great session today. Still getting leaner while keeping my strength up.
Today’s Workout:
Deadlift - Warm up:
1x5 150lbs
1x5 190lbs
1x3 225lbs
~1x3 265lbs
~1x3 300lbs
~3+ 365lbs - 5 (Belted/Strapped)
Front Squat - Warm up:
1x5 135lbs
1x3 185lbs
~7x2 215lbs - 2, 2, 2, 2, 2, 2, 2
Hanging Leg Raise - 10lbs - 10, 10, 10
Cardio:
Stationary Bike - 20:00 (Steady)
Notes: I had to toss my lifting straps on for the top sets today. I got a little overzealous with trimming some callouses. Aside from that though, I had a good lifting session. Front squats felt great, but still like hell. I also picked up some new running shoes so I can start getting back into jogging.
Today’s Workout:
AM:
Press - Warm up:
1x5 60lbs
1x5 70lbs
1x3 85lbs
~1x3 100lbs
~1x3 115lbs
~3+ 130lbs - 5
Flat Bench - Warm up:
1x5 105lbs
1x5 125lbs
1x3 145lbs
1x3 165lbs
~185lbs - 2, 2, 2, 2, 2, 2, 2
Pullups - 6x35lbs, 6x25lbs, 3x25lbs
Rope Pushdown: 22x55lbs, 12x70lbs, 7x70lbs
PM:
Jogging - .75m - 6:40
Notes: The lifting session was great this morning. Hit everything I wanted to. Went into class, then had a little time before dinner to start jogging again. I forgot how much it sucked. I can’t just jump back in to it like I used to. On top of the lifting, I’ll be looking at a beginner running program just to help ease back into things. The volume shouldn’t be too crazy to where it starts to detract from any particular area of my workouts. If it does end up to be, then I’ll have to adjust accordingly.
Today’s Workout:
Front Squat - Warm up:
1x5 110lbs
1x5 135lbs
1x3 160lbs
~1x2 185lbs
~1x2 215lbs
~2+ 240lbs - 3 (Belted)
Trap Bar Deadlift - Warm up:
1x5 135lbs
1x3 225lbs
1x2 315lbs
~350lbs - 2, 2, 2, 2, 2, 2, 2
Back Raise - 45lbs - 15, 14, 8
Cardio:
Elliptical - 20:00 (Steady)
Notes: Had a great lifting session this morning at the campus gym. Had one moment of annoyance this morning when the head coach of the football team approached me and only recommended I use the low grips instead of the high grips because he only has his players over 6’4 use the high grips. I know my numbers aren’t anything to brag about, but I’m getting my work done, and truly understand the unsolicited advice being highly frowned upon now. Hell, I’m feeling the movement exactly where I want to, and whenever I’ve used it, I don’t notice it beat up my body as much as the straight bar. Just had to ignore him and keep on lifting. Looking forward to starting up Couch to 5K tomorrow morning.
Today’s Workout:
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x3 125lbs
~1x5 155lbs
~1x3 175lbs
~1+ 195lbs - 4
Press - Warm up:
1x5 60lbs
1x3 80lbs
1x3 105lbs
1x2 120lbs
~140lbs - 1, 1, 1, 1, 1
Cable Row - 10x100lbs, 10x115lbs, 10x100lbs, 10x100lbs, 7x100lbs
Machine Curl - 50lbs - 11, 7, (5x60lbs, 5x50lbs, 3x40lbs - Drop Set)
Today’s Workout:
Deadlift - Warm up:
1x5 150lbs
1x5 190lbs
1x3 225lbs
~1x5 285lbs
~1x3 320lbs
~1+ 355lbs - 4 (Belted/Strapped)
Front Squat - Warm up:
1x5 135lbs
1x3 185lbs
1x2 205lbs
1x2 225lbs
Hanging Leg Raise - 10lbs - 12, 8, 9
Cardio:
Stationary Bike - 15:00 (Steady)
Notes: I don’t know why I convinced myself that trying to do singles on the front squat at 100% of my training max, after my deadlifts, was a good idea, but I went for it anyway and failed miserably. Still glad I got in some reps on it though.
Today’s Workout:
Press - Warm up:
1x5 60lbs
1x5 70lbs
1x3 85lbs
~1x5 105lbs
~1x3 120lbs
~1+ 135lbs - 4 (Belted)
Flat Bench - Warm up:
1x5 85lbs
1x3 125lbs
1x2 155lbs
1x2 185lbs
~205lbs - 1, 1, 1, 1, 1 (Paused)
Pullups - 3x45lbs, 3x35lbs, 3x35lbs
Rope Pushdown: 22x60lbs, 10x70lbs, 10x80lbs
Notes: Since I’ve lost some weight, I’ve noticed that my overhead press has declined a little, so I threw on the belt just to see how it felt. Made a huge difference in terms of stability. Also hit 205lbs for some paused singles, which is actually a first for me, so I was pretty pleased with that.
4/27/2016:
Front Squat - Warm up:
1x5 115lbs
1x5 135lbs
1x3 160lbs
~1x3 200lbs
~1x2 225lbs
~1+ 250lbs - 3 (Belted)
Trap Bar Deadlift - Warm up:
1x5 135lbs
1x3 225lbs
~285lbs - 1
Back Raise - 45lbs - 10, 10, 3
Cardio:
Elliptical - 15:00 (Steady)
Max HR: 153
Notes: The front squats felt great, but extremely tough. Tried working up to some singles on the trap bar deadlift after the front squats, but felt like I was going to explode when I hit 285lbs, so I just called it a day after that.
5/2/2016:
Press - Warm up:
1x5 60lbs
1x5 75lbs
1x3 90lbs
~1x5 100lbs
~1x5 115lbs
~5+ 130lbs - 3 (Belted)
Flat Bench - Warm up:
1x5 95lbs
1x5 115lbs
1x3 145lbs
~170lbs - 3, 3, 3, 3, 3 (Paused)
Pullups - 45lbs - 3, 3, 1
Notes: This was a rough day. Had to start with my bench work since the squat rack was taken, and I’d only had corn chowder on the day since I’d been too busy with finals. I had no energy for my overhead press.
5/5/2016:
Front Squat - Warm up:
1x5 110lbs
1x5 135lbs
1x3 165lbs
~1x3 175lbs
~1x3 205lbs
~3+ 230lbs - 3 (Belted)
Deadlift - Warm up:
1x5 135lbs
1x3 225lbs
~315lbs - 3, 3, 2
Back Raise - 40lbs - 15, 10, 8
Cardio:
Stationary Bike - 16:00 (Steady)
Max HR: 142
Notes: On summer vacation now and was really able to relax. I was able to get more rest and really control what went into my body.
Today’s Workout:
Flat Bench - Warm up:
1x5 85lbs
1x5 110lbs
1x3 130lbs
~1x5 140lbs
~1x5 160lbs
~5+ 180lbs - 6
Dumbbell Press - 45lbs - 10, 5, 7
Cable Row - 15x85lbs, 12x100lbs, 8x115lbs, 10x100lbs, 10x85lbs
Today’s Workout:
Deadlift - Warm up:
1x5 155lbs
1x5 195lbs
1x3 235lbs
~1x5 250lbs
~1x5 290lbs
~5+ 330lbs - 6 (Belted/Strapped)
Front Squat - Warm up:
1x5 135lbs
~165lbs - 7, 5