deload, cycle 9
conditioning
‘Babs’ (half of Barbara)
5 rounds of:
10 pups
15 push ups
20 sits
25 squats
1:30 rest between
I managed to do it all in 13:40, so 7:10 without rest times
jogged 2 miles in 19:00
pups?? pullups maybe!!
8/28/09
deload, cycle 9
conditioning
‘Cindy’
as many rounds in 20 min of:
5 pups
10 pushups
15 squats
I did 10 rounds in 9:15 and was done. NO MAS!
jogged 2 miles
deload, cycle 9
conditioning
ran 1 mile in 7:57, 1 mile in 9:30
yesterday
wave 1, cycle 10
military
10xbar
5x115
5x135
9x155
squat
10x135
3x225
5x245
3x285
belt
10x315
pups
8,8,8,6,5xbw
bw = 222
10 min elliptical, level 7 (whew!)
First time back from two weeks off and I felt pretty good. Also first time wearing “Chuck Taylors”. Got them at Walmart for $10. Not bad, still need to be broken in. Squatting felt good.
I’m rerunning my last cycle numbers because I will going from 4x/week to 2x/week. I plan on adding in extra cardio throughout the week as well as doing my assistance work on “off” days.
[quote]ZeusNathan wrote:
where do you find the courage and tenacity to lift, even after such minuscule results… even after 2 years and steroids???
[/quote]
WTF is this stupid comment…cant believe 941 post wasting peoples time…
Good job Dude…the winter is coming soon…its time to hit some PR!!
yesterday
wave 1, cycle 10
bench
10x135
5x175
5x195
11x225 PR+1 (did 9, rested then 2, almost 3 more)
deadlift
5x135
3x225
5x275
3x315
straps
5x355
So it’s been 3 weeks since I last deadlifted. This is the only lift I increased by 10 lbs, which may have been a mistake. Grip was slipping on the 315. Ah well.
jogged 4 miles
What is your goal now, fatloss,running or something else??
yesterday
db rows
3x10x100
Waterbury’s Submission Complex
Reverse Lunges, 6 reps on each leg
Romanian Deadlift, 12 reps
Good Morning, 12 reps
Front Squat, 6 reps
Military Press, 6 reps
Bentover Row, 6 reps
Floor Press, 12 reps
2 rounds, 60 sec rest, 40 lb dbs
jogged 1 mile
I’m going for 3 or 4 rounds tonight!
[quote]crankMAN wrote:
What is your goal now, fatloss,running or something else??[/quote]
I’m still doing fat loss, which has resulted in fat loss and some strength gain. The running is something I’m able to do now. I like competition and challenges. I want to do a half marathon … soon!
Not a bad goal for weighing 220lbs
yesterday
wave 2, cycle 10
military
3x135
3x145
6x165
squat
2x225
3x265
belt
3x205
6x335
pups
15,10xbw
bw = 221
25 min elliptical, level 7
It’s been WAY too long since my last workout, and even longer since I pressed and squatted. I need to find a happy medium between life and training. I like two days a week, just need to find which two days.
I’m happy with what I did considering how I was feeling - a little floaty.
http://asp.elitefts.com/qa/training-logs.asp?qid=103638&tid=63
Have you seen this…maybe skip the extra upper and lower body assistance…or the original 3 days a week template…a workout is only 45min to one hour…lets go!!
[quote]crankMAN wrote:
http://asp.elitefts.com/qa/training-logs.asp?qid=103638&tid=63
Have you seen this…maybe skip the extra upper and lower body assistance…or the original 3 days a week template…a workout is only 45min to one hour…lets go!![/quote]
hey thanks! I did not see that. Looks good
wave 2, cycle 10
assistance
db OH press
10x10x40lbs
Arnold press
3x10x40lbs
bent over raise
5x10x40lbs
walked 1 mile
I intended to jog at least 2 miles, but my foot was immediately throbbing. It was laborious just to do the mile.
yesterday
ran 2 miles, walked 1 mile
BW = 218 !!!
I’m happy
[quote]TheDudeAbides wrote:
yesterday
ran 2 miles, walked 1 mile
BW = 218 !!!
I’m happy[/quote]
Friggin’ toothpick.
[quote]TheDudeAbides wrote:
yesterday
ran 2 miles, walked 1 mile
BW = 218 !!!
I’m happy[/quote]
That’s awesome man, congrats!
[quote]goochadamg wrote:
TheDudeAbides wrote:
yesterday
ran 2 miles, walked 1 mile
BW = 218 !!!
I’m happy
Friggin’ toothpick.[/quote]
lol thanks, but just my waistline
I need to get some picks up
[quote]whup wrote:
TheDudeAbides wrote:
yesterday
ran 2 miles, walked 1 mile
BW = 218 !!!
I’m happy
That’s awesome man, congrats![/quote]
thank you thank you
~9 miles (38 min) biking
wide pups
3x10
chips
1x20
db rows
1x40
3x10x100
I’m really getting screwed up with my training. I’m now averaging one workout every 5-7 days which is not going to cut it. I also keep forgetting that the gym closes early on Sundays 
So Monday and Wednesday will have to do.
wave 3, cycle 10
bench
10xbar
10x135
3x185
3x215
5x235
deadlift
5x135
3x225
3x285
straps
2x325
5x365 WEAKSAUCE
dips
10xbw+35
8xbw+60
6xbw+70
20xbw
bw = ~218
jogged 2 miles on the tread
Suck. Weak weak weak. It’s been about a week since my last workout, two weeks since my last workout of BP & DL, and about four weeks since I had a great DL workout. Too long. My grip is crap as well. The only good thing is that my bw is the lowest its been in a LOOOOOONG time. So I’m getting these numbers that might just be PRs for my bodyweight.
So starting next week, I’m going to slow down my weight loss and speed up my mass gains. I’m going to try to get in 3 days/week and do the BBB template. Although I am enjoying my size 36 jeans …