wave 1, day 4, cycle 6
deadlift
3x225
5x245
5x275
6x315
db rows
10x60
2x10x90
(really need to add these in more)
45 min elliptical, level 5
bw = 238
meh, I was really intending on breaking the 12 reps I got last time, but my grip became an issue for some reason. I felt good, but not great as in not in the groove. Ah well.
wave 2, day 1, cycle 6
military
3x115
3x135
10x155 PR
db rows
15,15,12x80 meh
30 min elliptical, level 6 (whew)
PLANNED on doing some tire dragging, but a free basketball hoop interfered … in a good way. So I spent the evening outside with the kiddies.
The top set is a 3 rep improvement over last cycle, and possibly a PR. The final two reps were grinders though.
I added the db rows because I NEED more shoulder work and this is my solution. Plus I did a ton of chins,pull-ups, and dips of every variety yesterday - took the kids to a playground.
yesterday
wave 2, day 2, cycle 6
back squat
3x225
3x245
3x275
belt
9x315 PR+1
30 min elliptical, level 6
Well I’m pleased as pudding. I might have been able to do one more rep, but the last several reps I was starting to lean forward. I should have been pulling the bar down but for some reason didn’t remember … duh! I’m happy and I woke up this morning feeling good. No soreness just a little muscle stiffness.
wave 2, day 3 and 4, cycle 6
bench
3x175
3x205
6x230
deadlift
3x255
3x295
5x325
*straps#
1x325
6x325 PR+1
db rows
16x80
14x80
8x80
30 min elliptical, level 6
Whew. I’m bushed. I don’t recommend doing the equivalent of two workouts in one day, but I had no other option. I’m chaperoning a trip to Cedar Point this weekend - leave Friday evening and get back late Saturday night.
I was hoping for another one or two reps on the deadlift but it wasn’t going to happen. Maybe it was from squatting the day before … nah.
I was pleased with the benching because of my shoulder hurting. I’ve been experimenting with hand width, ie getting closer. I used about a 12-14" grip which felt good but not great.
wave 3, day 1, cycle 6
military
5x115
3x145
8x165 PR+1
chins
8,8,6xbw
db rows
8x80
2x12x60
30 min elliptical, level 6
Another great day! I had a good rhythm going on the military reps. I didn’t realize how fatigued I was going to be after the chins - the rows were not impressive.
yesterday
wave 3, day 2, cycle 6
back squat
warm up
5x255
belt
3x295
3x325 (shut it down)
30 min elliptical, level 6
bball
cut the grass
I considered going for a PR of 7 reps, but just wasn’t feeling it. I also wanted to be fresh for deadlifting … which might end up being on Monday next week due to life.
yesterday
db walking lunges
5x10 steps w/ 40lb dbs
some jump roping/rope jumping
tire dragging - tire+10 lbs
2 trips walking
1 trip ‘running’
2 trips walking
I wanted to do more, but was cut short due to time. As in the fam was going out for the evening. I didn’t have time to go to the gym and do just cardio, so this was my alternative. I also didn’t want to overdo the lunges because I have deadlifting in the near future.
5/22/09
bench
5x195
3x215
4x245
dips
3x10xbw
db rows
5x10x80
30 min elliptical, level 6
5/23/09
walked 2miles in 30 min in the morning - the new start of my daily routine
5/24/09
walked 1 mile, jogged the second for a total time of 21 min; biked about 5 miles in the afternoon
bw = 239
Steadily dropping body weight. Your DB Rows have improved. Your bench is going back up (shoulder feels better, eh?). You’re PRing on the other exercises.
Your strength has overall improved since you started, and you’ve lost weight. Nice job!
deadlift, DOH grip
5x225
5x275
straps
3x315
5x355
smith machine shrugs
10x225
straps, fat bar no knurling
10x275
10x295
5x10x315
30 min elliptical, level 6
morning: fast walked 2 miles
[quote]goochadamg wrote:
Steadily dropping body weight. Your DB Rows have improved. Your bench is going back up (shoulder feels better, eh?). You’re PRing on the other exercises.
Your strength has overall improved since you started, and you’ve lost weight. Nice job!
[/quote]
Thanks, although I’m still nowhere satisfied on the fat loss. I’m starting to walk/jog 2 miles every morning
My shoulders have been doing better. The plan: db cleans (Defranco style) on MP day, db rows on BP day, and shrugs on DL day. I’ll see how that goes.
I have gained strength which doesn’t make sense if my calories have been lower. Sure I’ve lost weight, but not at the rate I thought I would have.
wave 1, day 1, cycle 7
military
5x115
5x135
10x150
neutral grip chins
8,8,6,4xbw
sitting db cleans (DeFranco)
10x15
10x20
10x25
bw = 239
25 min elliptical, level 7
mountain bike, 5 miles
Felt really good today … all cylinders going
wave 1, day 2, cycle 7
squat
6x225
5x265
belt
10x305 (supposed to be 300, feelin’ sassy)
3x10x185 (these were easy, but felt good)
25 min elliptical, level 7
morning - 2 mile walk
I decided to start this cycle with an increase in all weights, since I have not increased at all the last couple cycles. Plus I’ll be going on vacation at the end of this cycle so might as well hammer it the next couple weeks.
yesterday
wave 1, day 3, cycle 7
narrow grip bench press
10x135
5x165
5x195
8.5x225 (supposed to be 220)
dips
8,8,8,8,10xbw
db rows
5x8x90 (extra rep each set, left arm)
25 min elliptical, level 7
Super happy with this workout. For the last couple months my left shoulder has affected benching. I’ve been narrowing my grip and most recently added back in more shoulder work - seems to be doing the trick. Got 8 solid reps, but half up on the 9th rep. Spotter had to help 
6/4/09
bw = 236!!!
I think pre-breakfast walking has attributed this as well as upping my calories a little.
jalous of your bench and military…good job!!
[quote]crankMAN wrote:
jalous of your bench and military…good job!![/quote]
ha ha thanks! I don’t think they’re that great yet. My squat and especially deadlift have a ways to go. My military has been consistently solid though.
wave 1, day 4, cycle 7
DOH deadlifts
10x135 (back squat)
10x135
3x225
5x245
5xx285
straps
9x325
barbell shrugs w/ straps
10x225
5x10x315
2x10x365
db shrugs
10x80
25x100
25 min elliptical, level 7
Good lifting today. I’m not thrilled to use straps, but I got the work done.
yesterday
wave 2, day 1, cycle 7
military
3x125
3x145
8x160
neutral grip chins
5x6xbw
Defranco db cleans
5x10x20lbs
27 min elliptical, level 7
bw = 235
yesterday
wave 2, day 2, cycle 7
back squat
3x225
3x245
3x285
belt
6x320
front squat
10x135
2x10x185 (whew)
db curlz
8x50
4x60
2x10x40 (extra rep on left)
27 min elliptical, level 7
Good workout. My energy level has been low the last two days from restricting calories … won’t be making that same mistake. What I’m doing is working, albeit on the slow side. I’m losing weight and getting stronger which is important.
I wasn’t feeling ‘amped’ for my squats today … so off day and restricted calories equals meh. I probably could have done a couple more had I been more into it.
Found a decent circuit to do while on vacation in two weeks:
20 Minute Circuit Workout
I could probably find a better circuit or just make my own though.