Today’s Workout:
Push Press - Warm up:
1x5 60lbs
1x5 75lbs
1x3 90lbs
~1x3 105lbs
~1x3 120lbs
~3+ 135lbs - 7
Flat Bench - Warm up:
1x5 95lbs
1x3 115lbs
~135lbs - 10, 6, 5
Pullups - 45lbs - 4, 3, 2
Dips - 15, 10, 5
Face Pull - 50x50lbs, 20x60lbs
Today’s Workout:
Front Squat - Warm up:
1x5 115lbs
1x5 135lbs
1x3 165lbs
~1x2 190lbs
~1x2 215lbs
~2+ 245lbs - 4 (Belted)
Yesterday’s Workout:
Flat Bench - Warm up:
1x5 85lbs
1x5 110lbs
1x3 130lbs
~1x3 150lbs
~1x3 170lbs
~3+ 190lbs - 5
Dumbbell Press - 45lbs - 10, 10, 10
Cable Row - 10x100lbs, 10x115lbs, 7x130lbs, 6x130lbs, 6x130lbs
Lateral Raise - 20x12.5lbs, 12x15lbs, 8x17.5lbs
Face Pull - 60lbs - 35, 30
Concentration Curl - 25lbs - 8, 6, 6
Today’s Workout:
Deadlift - Warm up:
1x5 155lbs
1x5 195lbs
1x3 235lbs
~1x3 270lbs
~1x3 315lbs
~3+ 350lbs - 7 (Strapped)
Leg Press - 12x230lbs, 15x230lbs, 8x250lbs
Hanging Leg Raise - 10, 7, 6
Got up this morning and decided to hit the track to do some sprints. Did 5x100m at 14s-16s pace. Very slow, but excruciatingly exhausting. Hoping to increase the volume on these and decrease my other run times.
Now that that’s out of the way, I can get things prepped for a meeting later today to go over my future grad school opportunities.
Today’s Workout:
Push Press - Warm up:
1x5 60lbs
1x5 75lbs
1x3 90lbs
~1x5 115lbs
~1x3 130lbs
~1+ 140lbs - 5
Pullups - 45lbs - 3
Chinups - 45lbs - 3
Dips - 15, 12, 10
Lat Pulldown - 90lbs - 15, 12, 10
Evening: Went to my boxing conditioning class. Completely different from all of the mitt work, and it was extremely humbling. Had a great session with the coach who could finally help me correct a lot of technique flaws. I’m really looking forward to continuing with it since it doesn’t mess up my neck.
Today’s Workout:
Front Squat - Warm up:
1x5 115lbs
1x5 135lbs
1x3 165lbs
~1x3 205lbs
~1x2 230lbs
~1+ 255lbs - 2 (Belted)
Back Raise - 65lbs - 10, 10, 10
Leg Press Calf Raise - 20x150lbs, 12x170lbs, 10x170lbs
Notes: Since I’ve had my fitbit for the past couple weeks, I’ve been able to track my sleep and how restful/restless it really is since I have obstructive sleep apnea and use a CPAP. Found out I’ve been averaging only four hours of sleep per night, which is actually a drastic improvement compared to when I didn’t have it. I’m still noticing a huge difference in terms of not feeling very well rested, and I certainly felt it today. The weight actually felt heavy after the second warm up set of front squats. Still ended up hitting the weight I wanted to, but it was a struggle. The rest of the workout went well though.
5/21/2016:
Flat Bench - Warm up:
1x5 85lbs
1x5 110lbs
1x3 130lbs
~1x5 160lbs
~1x3 180lbs
~1+ 200lbs - 2
Dumbbell Press - 50lbs - 10, 8, 6
Inverted Row - 10, 7, 6
Lateral Raise - 17.5lbs - 10, 12, 12L/R, 12L/R, 13L/R
Pullup- 5, 5, 3, 4
Rear Lateral Raise - 15lbs - 12, 13, 13, 10
Today’s Workout:
Deadlift - Warm up:
1x5 155lbs
1x5 195lbs
1x3 235lbs
~1x5 290lbs
~1x3 330elbs
~1+ 365lbs - 1 (Strapped)
Leg Press - 20x230lbs, 15x250lbs, 10x270lbs
Hanging Leg Raise - 10, 8, 5
Notes: Took a few days off to go on a brief vacation and see Lewis Black live. Absolutely hilarious and smart as all hell. My diet and sleep have been horrible still, so today’s deadlift session was rough.
6/16/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
1x5 185lbs
1x5 215lbs
~1x5 245lbs - 5
Flat Bench - Warm up:
1x5 80lbs
1x5 100lbs
1x5 120lbs
1x5 140lbs
~1x5 160lbs - 5
Barbell Row - Warm up:
1x5 75bs
1x5 90lbs
1x5 110lbs
1x5 125lbs
~1x5 145lbs - 5
Dumbbell Press - 45lbs - 11, 10, 6
Barbell Curl - 60lbs - 10, 8, 5
Notes: Went on vacation for the past couple weeks. Felt pretty good taking some time off and letting some bumps and bruises heal up.
6/18/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
~2x5 185lbs - 5, 5
Seated Overhead Press - Warm up:
1x5 55lbs
1x5 70lbs
1x5 80lbs
~1x5 90lbs - 5
Deadlift - Warm up:
1x5 135bs
1x5 185lbs
1x5 220lbs
1x5 260lbs
~1x5 295lbs - 5
Incline Dumbbell Press - 50lbs - 10, 10, 7
6/19/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
1x5 185lbs
1x5 215lbs
~1x3 250lbs - 3
~1x8 185lbs - 8
Flat Bench - Warm up:
1x5 80lbs
1x5 100lbs
1x5 120lbs
1x5 140lbs
~1x3 165lbs - 3
~1x8 120lbs - 8
Barbell Row - Warm up:
1x5 75bs
1x5 90lbs
1x5 110lbs
1x5 125lbs
~1x3 150lbs - 3
~1x8 110lbs - 8
Dumbbell Press - 50lbs - 10, 6, 6
Standing Hamstring Curl - 40lbs - 20L/R, 15L/R, 11L/R
6/21/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
1x5 190lbs
1x5 220lbs
~1x5 250lbs - 5
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x5 125lbs
1x5 145lbs
~1x5 165lbs - 5
Barbell Row - Warm up:
1x5 75bs
1x5 95lbs
1x5 115lbs
1x5 130lbs
~1x5 150lbs - 5
Dumbbell Press - 50lbs - 12, 8, 4
Standing Hamstring Curl - 15L/R, 12L/R, 10L/R
6/23/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
~2x5 190lbs - 5, 5
Seated Overhead Press - Warm up:
1x5 55lbs
1x5 70lbs
1x5 80lbs
~1x5 90lbs - 5
Sumo Deadlift - Warm up:
1x5 190lbs
1x5 225lbs
1x5 265lbs
~1x5 300lbs - 5
Incline Dumbbell Press - 50lbs - 15, 10, 8
Leg Press Calf Raise - 15x190lbs, 12x210lbs, 10x210lbs
6/25/2016:
Squat - Warm up:
1x5 125lbs
1x5 155lbs
1x5 190lbs
1x5 220lbs
~1x3 255lbs - 3
~1x8 190lbs - 8
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x5 125lbs
1x5 145lbs
~1x3 170lbs - 3
~1x8 125lbs - 8
Barbell Row - Warm up:
1x5 75bs
1x5 95lbs
1x5 115lbs
1x5 130lbs
~1x3 150lbs - 3
~1x8 115lbs - 8
Lateral Raise - 15x15lbs, 12x15lbs, 10x17.5lbs
Rear Lateral Raise - 15lbs - 14, 10, 5
Barbell Curl - 60lbs - 8
6/28/2016:
Squat - Warm up:
1x5 130lbs
1x5 160lbs
1x5 190lbs
1x5 222lbs
~1x5 255lbs - 5
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x5 130lbs
1x5 150lbs
~1x5 170lbs - 5
Barbell Row - Warm up:
1x5 75bs
1x5 95lbs
1x5 115lbs
1x5 130lbs
~1x5 150lbs - 5
Dumbbell Press - 50lbs - 10, 10, 8
6/30/2016:
Squat - Warm up:
1x5 135lbs
1x5 160lbs
~2x5 190lbs - 5, 5
Seated Overhead Press (BTN) - Warm up:
1x5 60lbs
1x5 70lbs
1x5 85lbs
~1x5 95lbs - 5
Sumo Deadlift - Warm up:
1x5 195lbs
1x5 235lbs
1x5 270lbs
~1x5 310lbs - 1, 2, 2
Incline Dumbbell Press - 12x50lbs, 10x60lbs, 8x60lbs
Standing Hamstring Curl - 50lbs - 15L/R, 15L/R, 10L/R
7/2/2016:
Squat - Warm up:
1x5 130lbs
1x5 160lbs
1x5 190lbs
1x5 225lbs
~1x3 265lbs - 3
~1x8 190lbs - 8
Flat Bench - Warm up:
1x5 85lbs
1x5 105lbs
1x5 130lbs
1x5 150lbs
~1x3 170lbs - 3
~1x8 130lbs - 8
Barbell Row - Warm up:
1x5 75bs
1x5 95lbs
1x5 115lbs
1x5 130lbs
~1x3 155lbs - 3
~1x8 115lbs - 8
Lateral Raise - 15lbs - Burnout
Rear Lateral Raise - 15lbs - Burnout
Notes: I ended up doing a ton of reps on the lateral raises without counting just so I could learn to feel the movement where I wanted to.
7/4/2016:
AM:
Flat Bench - Warm up:
1x5 95lbs
1x5 115lbs
1x5 140lbs
1x5 160lbs
~5x3 185lbs - 3, 3, 3, 3, 3
Incline Dumbbell - 60lbs - 8, 6, 6
Cable Fly - 13x25lbs, 10x30lbs, 9x35lbs
Pushups - 15, 10, 10
Rope Pushdown - 15x60lbs, 10x70lbs, 8x70lbs
Reverse Grip Pushdown - 10x40lbs, 12x40lbs, 12x40lbs
PM:
Treadmill - Incline (6%)
Ended up doing some slower jog intervals at 4.0 mph, which still sucked on the incline, but really jacked up my heart rate.
7/5/2016:
Rack Pull - Warm up:
1x5 135lbs
1x5 225lbs
1x3 275lbs
~3 - 315lbs
~3 - 365lbs (Strapped)
~3 - 385lbs (Strapped)
~3 - 405lbs (Belted/Strapped)
~3 - 425lbs (Belted/Strapped) - PR
Dumbbell Row - 60lbs - 10, 10, 10
Cable Row - 10x100lbs, 8x100lbs, 7x85lbs, 7x85lbs
Lat Pulldown - 10x70lbs, 8x85lbs, 6x85lbs
Barbell Curl - 60lbs - 6, 6, 6
Dumbbell Curl - 6x25lbs, 7x20lbs, 6x20lbs
Rope Hammer Curl - 12x40lbs, 12x50lbs, 13x50lbs
Notes: I have the time over the summer, so I’m simply back to a 4-day split, with this workout being back/biceps. Decided to use a heavy compound movement to really wake everything up, and shoot for a heavy triple. Surprised myself with the PR on rack pulls from knee height. I found I was really weak on a lot of other movements, but I’ve been neglecting A LOT of different exercises. This is the most sore my traps, lats, and biceps have felt in a long time. I’ve also been doing cardio in the evenings to simply help with my heart health, and it feels pretty good. Not only has my recovery time gotten better during my workouts, but I’ve been noticing myself getting leaner over the past couple weeks. I’m gonna keep chugging along and see where it all takes me.
7/7/2016:
AM:
Squat - Warm up:
1x5 135lbs
1x5 165lbs
1x5 200lbs
1x5 230lbs
~270lbs - 3, 3, 3, 2
Romanian Deadlift - 135lbs - 10, 10, 7
Leg Press - 10x235lbs, 10x250lbs, 8x270lbs
Standing Hamstring Curl - 15L/Rx60lbs, 12L/Rx50lbs, 12L/Rx40lbs
Leg Press Calf Raise - 20x170lbs, 10x250lbs, 8x270lbs
PM:
Boxing
7/9/2016:
Press - Warm up:
1x5 55lbs
1x5 65lbs
1x5 95lbs
~115lbs - 6, 7, 6
Dumbbell Press - 5x50lbs, 6x45lbs, 6x45lbs, 5x45lbs
Lateral Raise - 17.5lbs - 12, 12, 12
Rear Lateral Raise - 15lbs - 15, 11, 10
Snatch Grip Shrug - 20x115lbs, 15x135lbs, 10x135lbs
Decline Situp - 15, 10, 10
Russian Twist - 15L/R, 8L/R, 10L/R
7/13/2016:
Bench - Warm up:
1x5 95lbs
1x3 135lbs
1x2 170lbs
~190lbs - 1
Incline Dumbbell Press - 60lbs - 10, 8, 5
Dumbbell Press - 45lbs - 10, 10, 6
Lateral Raise - 10L/Rx17.5lbs, 7L/Rx20lbs, 10L/Rx20lbs
Reverse Grip Pushdown - 20x40lbs, 12x50lbs, 8x60lbs
Notes: I hate the bench press. Just hate it.