Yay for cardio!
DO MOAR!!!
:-p
[quote]crimson_lily wrote:
Yay for cardio!
DO MOAR!!!
:-p[/quote]
YES! I do need a good substitute for low-medium intensity cardio that isn’t high impact. Running sets off my SI-injury.
Week 1: Day 3
Body Weight: 191 lbs
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all paused from here on out
85x4 (187 lbs)
105x3x2 (231 lbs)
115x3,x3,x3,x3,x5 (253 lbs)
Squats: bottom position, no belt, raw
45x5
135x3
225x3
275x3 stopped here, back didn’t feel right with the weight
DB Press:
75’s x8
90’s x6,x6,x6,x6,x6,x5 missed last rep
Thats it. Finally got in a full workout despite my neck still being sore. Shouldn’t effect my squats on Sunday.
Extra Workout: Friday
DB Rows:
75’s x10
90’s x10,x10
Curls: IN THE RACK!
45x10
55x10,x10
Rows were good. Kept it at low volume since I’m getting back into doing these. Curls, well, I felt like it. These kill my wrists. I think I’ll just do DBs from now on. The volume of this extra workout will go up a lot over time.
WEEK 2: Day 1
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
125x5 (275 lbs)
150x4 (331 lbs)
175x3x2 (385 lbs) add briefs
200x3x5 (441 lbs) add belt, add wraps
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
112.5x3x4 (248 lbs) skipped last set, right pec hurt too much
GMs: Standing
45x5 (99 lbs)
75x5x3 (165 lbs)
Seated DB Power Cleans:
10’s x15
20’s x10x3
Flys:
20’s x15x3
WEEK 2: Day 2
Deadlift: 35 lbs plates
115x5
165x5
215x3
265x3
315x3
345x3 add belt
390x1
Standing Military Press:
20x10 (44 lbs)
45x5 (99 lbs)
65x3x5 (143 lbs)
DB Rows:
75’s x10
110’s x10 right hand, x7 left hand
110’s x10 right hand, x9 left hand.
Choppers
10x16 (22 lbs)
15x16 (33 lbs)
20x16 (44 lbs)
25x16 (55 lbs)
Thats it. Deadlifts were good. I’ll go up to 405 next cycle. Military press is getting better. I will move up to 70 kg next week. DB rows were hard. I am out of shape with them, but they’ll come back. Choppers were hard, but its a good start at ab work again.
WEEK 2: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) paused from here on out
85x4 (187 lbs)
102.5x3x2 (226 lbs)
122.5x2x5 (270 lbs)
Sets of 2 weren’t bad, but worse than they should have been. I did not eat enough and that’s just my problem. Hopefully, triples will be doable next week.
Squat: from bottom position
45x5
135x3
225x3
275x3
295x3 HARD!
I got weaker on these. I have to work at these to get back where I was.
DB Press:
75’s x8
95’s x6x4
95’s x10
Thats it. I felt awful today, but somehow got through the workout. Squats are weak now. DB Presses are far better. 100’s next week.
I tried some cardio today, walking on full incline for 20 minutes. got through 2 minutes and my hamstrings were cramping like crazy. I’ll work up to this slowly. At least I have something to work with, not much, but something. HA!
A day late, but who’s counting?
WEEK 3: Day 1
Squat:
20x10 (44 lbs)
75x5 (165 lbs)
125x5 (275 lbs)
150x4 (331 lbs)
175x3x2 (385 lbs) add briefs
200x3x3 (441 lbs) add belt, add wraps
215x2x3 (473 lbs) last set, tightened belt
This was all I did today. I had to run errands and other stuff. I did end up pushing a mower for 1 hour, so that’s my GPP.
Repping 473 is a big deal since this was my max back in Nov. 07’ when I started my log here.
wow… that’s some improvement. Nice going!!!
Including my injury set back (which was at least a 2 month set back workoutwise), thats a 50 lbs improvement, 473 - 523, in 7 months. I really like what sheiko is doing for me.
Thanks Hanely, although its not enough. 606 is the current goal. After that, I’ll have to figure something else out, but you get the picture.
WEEK 3: Day 2
Skipped
WEEK 3: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) all reps paused from here
85x4 (187 lbs)
105x3x2 (231 lbs)
122.5x3x5 (270 lbs)
I finally was able to knock this out. I’ll move up to 275 next cycle. That’s all I did for this Day, just pushed on time this week.
Better late than never. Should have posted on Thursday.
WEEK 4: Day 1
Squat:
20x10 (44 lbs) add briefs
75x5 (165 lbs)
125x3 (275 lbs)
150x3 (331 lbs)
175x1 (385 lbs)
200x1 (441 lbs) add inzer wraps, belt
215x1 (473 lbs) not deep enough
230x1 (507 lbs) got depth, metal wraps instead of inzer
245x miss (540 lbs)
On 540, went down and just lost it just above parallel. I’ll get it next cycle. At least I can hit 500 whenever I want.
WEEK 4: Day 2
Body weight: 192.1 lbs (Damn fast food, damn the sodium!)
Deadlift:
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
145x1 (319 lbs) add belt
175x1 (385 lbs)
190x1 (419 lbs)
212.5x1 (468 lbs) all time PR!
Well, my maxing went very well, hit 212.5 kg, but just barely. Just a slight hitch. I need more glute activation during the lift. I can’t complain about a PR. 473 next cycle.
WEEK 4: Day 3
Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
90x3 (198 lbs)
105x2 (231 lbs)
115x1 (253 lbs)
125x1 (275 lbs) add belt, solid pause
132.5x1 (292 lbs) solid pause
140x1 (308 lbs) Got it, but it was a grinder. All time PR.
140 kg stalled at my usual sticking point, about 4 to 6" off my chest. I was luckily able to keep pushing and locked out.
Its odd really. I have been slacking on bench for the past few cycle. I guess squatting and deadlifting heavier helped with upper back strength. I’ll have to do more rows in the future.
Not bad for a cycle. Got an easy 507, missed 540 on squat (it’ll come in time); Deadlifted 468 lbs to finally get passed my very old PR of 462 (which was fully equipped), and benched 308, having benched 303 early in 08 and then couldn’t hit 300 again. I hope I can keep up this sorta progress while not gaining weight.
Its been a while since I’ve posted. Here’s some updates.
Took 1 week off after maxing as normal. Worked up to 341 lbs. Decided not to go heavy.
Started my routine on Sunday as normal. Worked up to 396x3x2, and was going to do 451x3x5, but decided against it. My back was bothering me too much. I did some close grip bench work yesterday, sets of 10 working up to 209x10. Just maintenance.
I will start up the routine this coming Sunday. The weight is getting heavier and I guess I can’t expect to increase every month forever. I still feel I can do it; I need more ab work, so that’ll be a goal of today, as well as cardio.
It won’t hurt to take 2 weeks off anyways. I’m still sore from Sunday just working up through my warm ups, so its not a total loss at all.
I didn’t see that bench PR. Nice one!!
Thanks!
WEEK 1: Day 1
body weight: 189.3 first time under 190 in a while
Squat:
20x10 (44 lbs) add suit (inzer champion, a POS)
75x5 (165 lbs)
130x5 (286 lbs)
155x4 (341 lbs)
180x3 (296 lbs)
205x3x5 (451 lbs) add belt and wraps
The first two work sets did not break parallel other than the last rep. Took my stance out and got the last 3 sets easily. Not bad for learning a new suit. I cut out some of the work sets as I have noticed my back gets too fatigued and I’d rather hit the heavy weight than burn myself out on the warm ups.
CG Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
92.5x4 (204 lbs)
107.5x3x2 (237 lbs)
122.5x3x5 (270 lbs)
Amazed I actually got the work sets. 270 is a major milestone for me since less than a year ago, I wasn’t even benching 270.
Stopped here, no GMs, back was too tired.
Cardio: YES CARDIO!
Tredmill x20 minutes
I increase the incline and speed over time.
[b]Extra Work:(not the same day)[/b]
Crunches:
20x3 each rep is held for a few secs
Plate Choppers:
25x16x3 kept it light since my back was tight
Carido: AGAIN!
Tredmill x30 minutes
Again, increased the incline and speed over time. worked up to 3.3 mph w/ an incline of 8.5 (max is 10, so this is hard).
WEEK 1: Day 2
Deadlift:
75x5 (165 lbs)
105x5 (231 lbs)
125x3 (275 lbs)
155x3 (341 lbs) add briefs
180x3,x3,x3,x2 (396 lbs) add belt
Sets weren’t the easiest, but doable, barely. I decided to not do the last set as my back kept saying no.
Standing Military Press:
45x10
95x5
115x3
135x3
155x2
115x6
125x6
I have to work on this, but I’ll put my max at 160 and use the general sheiko routine with it.
DB Rows:
75’s x10x3
The weight is low, but my back is still very tight. I’ll have to get stronger on this again.
DB Curls: yes, curls!
30’s x10x4
That’s it. Another decent session. No cardio or abs today.
Extra Work
Oblique Raises:
10
medicine ball x10
25x10
75x10x3
T bar Rows:
55x10
Drop Set
105x6
80x6
55x6
Cardio:
Treadmill: 30 minutes, worked up to 8.5 incline & 3.4mph. Distance was 1.32miles. If I go any faster, I start having to run. That’s what I get for having short legs!