Sounds like a brutal work out.
Whats the diet like?
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[quote]theBird wrote:
Sounds like a brutal work out.
Whats the diet like?
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Diet hasn’t changed much. I’m upping the protein and lowering the carbs.
CS
P.M. 8 May 2013 - Bench, W2D2C1
Warm-up
- Rumble roll
- Stretching
- Jump rope
Bench Press
2 X 10 X 45
1 X 5 X 95
2 X 5 X 135
1 X 3 X 165
1 X 3 X 195 (70%)
1 X 3 X 220 (80%)
1 X 3 X 245 (90%)
Flat Dumbbell Bench Press
3 X 15 X 50s
Lying Dumbbell Extensions
3 X 12 X 20s
Rope Tricep Pushdowns
3 X 15 X 30
Hill Sprints
10 X 25 yards
Summary: Today was okay. The last set of bench moved kind of slow, even though the first two sets moved very well. Didn’t jump rope in between sets because my shin splints hurt like hell, and the hill sprints didn’t exactly help, either. I think I’m just going to stick to the Prowler for now.
CS
Also can’t wait for school to let out next Friday. After that, then the real training can begin. I’m going to start walking again, but it will be everyday. On my off days for lifting, I’ll walk in the morning and then run in the afternoon/evening. On the days that I lift, walking will be in the morning and lifting will be in the afternoon/evening. My diet is also going to change, too. Not exactly sure what I’ll change, but I’ll figure it out.
CS
P.M. 10 May 2013 - Deadlift, W2D3C1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Deadlift
2 X 5 X 135
1 X 3 X 225
1 X 3 X 255 (70%)
1 X 3 X 295 (80%)
1 X 3 X 330 (90%)
Barbell Rows
2 X 10 X 135
1 X 10 X 155
Wide-grip Lat Pulldowns
1 X 15 X 80
1 X 15 X 100
1 X 15 X 120
Reverse Hyperextensions
3 X 12 X 90
Prowler Sprints
10 X 90 X 40 yards (45 seconds rest)
Summary: Today’s workout was kick-ass. My pulls felt easy, assistance work was no problem and I got the Prowler flu. Today was a success.
CS
Sorry, I’ve been kinda busy with work, Mother’s Day, and a bunch of other shit. But to give you a recap of the last few days, training has gone really well. I’ve been pushing the Prowler like a mad man and running has been awesome as of late. It turns out my running form sucked, so that’s why I was having terrible shin splints. I fixed my form by pushing my hips forward. This, in turn, kept my torso more upright, my breathing became easier, and I was able to maintain a 6:30-6:45 pace for 3 minutes with no problem, and I definitely could’ve kept going. The confidence is starting to kick in and I’m starting to feel good about this whole running thing.
CS
P.M. 17 May 2013 - Bench & Deadlift
Worked up to 260 X 1 on bench and 345 X 1 on deadlift. Didn’t feel like being there longer than I needed to be, so I left haha. I got in, lifted my shit, and got out.
CS
P.M. 20 May 2013 - Squat: Week 4, Day 1, Cycle 1
Warm-up
- PVC roll everything
- Stretching
Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 175
1 X 5 X 205
Leg Press
1 X 12 X 405
1 X 12 X 495
1 X 12 X 545
Leg Extensions
1 X 15 X 90
1 X 12 X 100
1 X 12 X 110
Hack Squats
1 X 12 X 135
1 X 12 X 160
1 X 12 X 185
Lying Hamstring Curls
1 X 12 X 60
1 X 10 X 70
Stiff-legged Deadlifts
1 X 12 X 185
1 X 12 X 205
[i]Summary: I’ve changed gyms once again to a place that’s a little closer to me, but still hardcore and that still has everything that I need. The only thing I don’t like about this place is that they don’t have a prowler, but I’ll survive. I decided that I still want to stay muscular, but be able to do well on my APFT. I’m looking to stay around 175-180 for the remainder of the summer. I’ve dropped the prowler conditioning in favor of my ruck marches each morning (which start tomorrow) and my distance runs at night on the days that I don’t lift. I think I’ll be much happier with this protocol and that I will yield some pretty good results.
Overall, the workout was very intense, which I was glad to get back to. I had missed a lot of intensity the last month and a half and I had a great time with the short rest periods and the time between exercises, which was 1 minute. This allowed me to get my workout done in ~45-50 minutes. Time to roll and stretch later tonight so I’m fresh for my marching and running tomorrow.[/i]
CS
P.M. 22 May 2013 - Bench: Week 4, Day 2, Cycle 1
Warm-up
- Shouldery stuffs
- Stretching
Bench Press
2 X 15 X 45
1 X 10 X 95
1 X 5 X 115 (40%)
1 X 5 X 140 (50%)
1 X 5 X 165 (60%)
Incline Bench Press
1 X 12 X 135
1 X 12 X 160
1 X 10 X 195
Notes: I was only supposed to go for 6-8 on the last set, but I was feeling good and pushed for 10. Pretty happy with this, actually; going to increase the weight next week.
Flat Dumbbell Bench Press
1 X 12 X 65s
1 X 8 X 65s
Notes: I accidentally started out too heavy, and I was supposed to increase the weight on the next two sets, but that wasn’t happening, so I just banged out as many as I could muster on the next set. Oh well, lesson learned for next week.
Cable Flyes
1 X 12 X 30 (each handle)
1 X 8 X 50 (each handle)
Notes: Increase the weight next week.
Dumbbell Concentration Curls
1 X 12 X 25 (each arm)
1 X 8 X 30 (each arm)
Straight Bar Curls
1 X 12 X 35
1 X 8 X 45
Summary: Pretty solid workout today despite a few mental errors, i.e. forgetting to wear socks and forgetting my water bottle… whoops lol. Anyways, I had a good day in the gym and had an insane pump at the end of my workout and was noticeably more vascular, as well, which is a good thing. Body weight is down to ~185 in the mornings, so the weight loss is going as planned. I’m going to start back up with my ruck marches tomorrow morning. I’ve been putting them off because I haven’t been able to make the sand pills to fit inside my back pack, but my dad is helping me make them tonight, so I should be ready to go tomorrow morning. Another change that I’m going to make is that I’m going to be doing the 2 minute push-up and sit-up test everyday until I leave. I did an initial test yesterday and did 74 push-ups and 63 sit-ups. I’m shooting for at least 80 for each test, so we’ll see what kind of progress I make through the summer.
CS
All going to plan. Good work buddy.
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[quote]theBird wrote:
All going to plan. Good work buddy.
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Thanks. Everything’s starting to fall in place.
CS
P.M. 24 May 2013 - Deadlift: Week 4, Day 3, Cycle 1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Deadlift
1 X 10 X 135
1 X 5 X 145 (40%)
1 X 5 X 185 (50%)
1 X 5 X 220 (60%)
Notes: No belt on any of these.
Close-grip Lat Pulldowns
1 X 12 X 100
1 X 10 X 130
Barbell Rows
1 X 12 X 135
1 X 10 X 160
Wide-grip Lat Pulldowns
1 X 12 X 100
1 X 12 X 120
1 X 8 X 140
Dumbbell Rows
1 X 12 X 75 (each arm)
1 X 10 X 85 (each arm)
Dumbbell Shrugs
2 X 12 X 65s
Summary: Pretty solid day today. I think I can go a little heavier on the assistance work next week, but considering this week’s only been a deload, I think I could take it easy. I also have to run later tonight since I missed my run last night because I was, well, ya know… kinda graduating from high school haha. Kind of surreal to be honest, but I’m glad it’s over and I’m excited to begin a new chapter of my life.
CS
P.M. 25 May 2013 - Overhead Press: Week 4, Day 4, Cycle 1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Overhead Press
1 X 10 X 45
1 X 5 X 60 (40%)
1 X 5 X 75 (50%)
1 X 5 X 90 (60%)
Dumbbell Shoulder Press
1 X 12 X 45s
1 X 12 X 55s
1 X 8 X 65s
Dumbbell Lateral Raises
1 X 12 X 20s
1 X 10 X 25s
Low-pulley Side Raises
1 X 8 X 30 (each arm)
Straight Bar Triceps Pushdowns
1 X 12 X 70
1 X 12 X 90
1 X 10 X 110
Lying Hammer Curl Bar Triceps Extensions
1 X 12 X 45
1 X 8 X 65
Seated Dumbbell Overhead Triceps Press
1 X 12 X 65
1 X 9 X 75
[i]Summary: Another good workout today. Did all seven exercises in about 50 minutes. I like the variety and I like the intensity of the workouts that I’ve been doing lately. I love getting a pump and I like the bodybuilding-type assistance work after my main 5/3/1 sets.
I’m finally going to make my sand pills today so I can start my weighted walking again tomorrow morning. My cardio is finally going to jump up, so I’m going to have to cut back on the lower body volume, so I’ll adjust accordingly.[/i]
CS
[quote]CSEagles1694 wrote:
P.M. 24 May 2013 - Deadlift: Week 4, Day 3, Cycle 1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Deadlift
1 X 10 X 135
1 X 5 X 145 (40%)
1 X 5 X 185 (50%)
1 X 5 X 220 (60%)
Notes: No belt on any of these.
[CS[/quote]
if you used belt on 220 id probably delete my tnat account
just saying
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
P.M. 24 May 2013 - Deadlift: Week 4, Day 3, Cycle 1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Deadlift
1 X 10 X 135
1 X 5 X 145 (40%)
1 X 5 X 185 (50%)
1 X 5 X 220 (60%)
Notes: No belt on any of these.
[CS[/quote]
if you used belt on 220 id probably delete my tnat account
just saying[/quote]
Lol that should’ve been implied. I’m thinking once I’m in college I’m going to go beltless for a while.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
P.M. 24 May 2013 - Deadlift: Week 4, Day 3, Cycle 1
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Deadlift
1 X 10 X 135
1 X 5 X 145 (40%)
1 X 5 X 185 (50%)
1 X 5 X 220 (60%)
Notes: No belt on any of these.
[CS[/quote]
if you used belt on 220 id probably delete my tnat account
just saying[/quote]
Lol that should’ve been implied. I’m thinking once I’m in college I’m going to go beltless for a while.
CS[/quote]
I’ve just been belting up on my top set of first exercise the rest has been all beltless for me. But I wrap up a lot for the 1st and 2nd exercise. I think it helps to practice both
P.M. 27 May 2013 - Squat: Week 1, Day 1, Cycle 2
Warm-up
- PVC roll everything
- Stretching
- Jump rope
Squat
2 X 10 X 45
2 X 5 X 135
1 X 5 X 185
1 X 5 X 220 (65%)
1 X 5 X 255 (75%)
1 X 5 X 285 (85%)
Leg Press
1 X 12 X 4pps
1 X 12 X 5pps
1 X 10 X 6pps
Notes: I really need to keep a log with me at the gym so I know when to go heavier. This was too easy, so more weight next week.
Leg Extensions
1 X 15 X 90
1 X 12 X 100
1 X 12 X 110
Hack Squats
1 X 12 X 135
1 X 12 X 175
1 X 10 X 205
Seated Hamstring Curls
1 X 12 X 70
1 X 12 X 90
Notes: Hard squeeze at the bottom of each rep.
Lying Hamstring Curls
1 X 10 X 50
1 X 8 X 60
Summary: Today was decent. I had a few too many last night, so I felt slow and lethargic this morning. Never doing that again the day before legs. Going to start bringing a notebook to the gym with me and writing everything down so I know what I did last week and whether not to adjust the weight.
CS
Okay, so I’ve come up with a fairly short workout that I’ll do everyday for restorative and prehab reasons. This will be in the morning after my ruck march and breakfast. So here’s what it’ll look like.
PVC Roll (30 passes on each body part)
Upper back
Lower back
Piriformis
Hamstrings
IT bands
Quads
Stretching (3 sets of 10 seconds)
Upper back
Lower back
Piriformis
Hamstrings
Quads
Shoulders
Chest
Jump Rope
100 double leg
50 left leg
50 right leg
100 alternating right and left leg
50 double-unders
100 double leg
Push-ups
AMRAP in 2 minutes
Sit-ups
AMRAP in 2 minutes
Pull-ups
1 set of AMRAP with body weight
Dips
5 X 10, 30 seconds of rest between each set
Band Triceps Pushdowns
5 X 10, 30 seconds of rest between each set
Face Pulls
5 X 10, 30 seconds of rest between each set
Back Raises
5 X 20 with bodyweight, 1 minute of rest between each set
Other changes are mostly to my diet. I’m upping the carbs due to the increase in activity, so I need my energy. Protein will remain fairly high, about 250-275g/day, and fat will remain around 80-100g/day. Also going to be downing a gallon and a half of water each day. Intra-workout will include 10g creatine and some dextrose.
I’m hoping that this will increase my work capacity, help me recover better, and add some muscle to my
weak spots, which is lower back and rear delts, mostly. I don’t think this is too much to get done in 45 minutes, so we’ll see when I start doing this either tomorrow or Thursday.
CS
P.M. 29 May 2013 - Bench: Week 1, Day 2, Cycle 2
Warm-up
- PVC roll upper and lower back
- Stretching
- Shoulder mob
- Jump rope
Bench Press
2 X 10 X 45
1 X 10 X 95
2 X 5 X 135
1 X 5 X 180 (65%)
1 X 5 X 210 (75%)
1 X 5 X 240 (85%)
Notes: Started out kind of iffy, but the last set was pretty easy. I’m sure I could’ve gotten 7 or 8 if I pushed it.
Incline Bench Press
1 X 12 X 145
1 X 10 X 175
1 X 8 X 205
Notes: My spotter basically grabbed the bar the whole time, so this kind of pissed me off. Besides that, I think I need to drop the weight and just focus on the contraction. I’m going to go with a slow concentric, and explosive eccentric.
Flat Dumbbell Bench Press
1 X 12 X 55s
1 X 12 X 60s
1 X 8 X 65s
Cable Flyes
1 X 12 X 40
1 X 6 X 60
Notes: Same story as incline bench. I think I got a way better contraction out of the lift when I went with the lower weight last week.
Concentration Curls
1 X 12 X 25
1 X 6 X 30
Notes: Going to lower the weight next week and focus on movement and squeeze rather than the weight I’m using.
Straight Bar Curls
1 X 12 X 35
1 X 8 X 40
Summary: Today’s workout was just kinda “meh.” I need to leave my ego at the door and focus on the contraction with each rep on my assistance work. I think if I do that, then I’ll yield some better results.
CS
[quote]CSEagles1694 wrote:
I’m going to go with a slow concentric, and explosive eccentric.
CS[/quote]
DOH.
Lowering the weight is always good if you want to feel the muscle working. Let us know how how quickly you adapt to having the extra pressing reps in that mini workout daily while also benching and pressing.