yesterday
wave 3, cycle 16
military
20xbar
5,5x95
3x135
3x150
3x170
4x190
8,8,8,6,4x135
HS shoulder press
30x1 plate
30 min hiking
bw = 228 
FINALLY some good pressing again. Weight felt ālightā and manageable. I can usually tell how easily it goes upon unracking the bar at 135. Everything was moving fast. Left pec felt fine as long as I didnāt fully extend my arms, then it would feel tight.
wave 3, cycle 16
squat
20xbw
10,10x135
5x225
5x275
3x315
belt
3x345
3x385
HS hack squat
10x1 plate
10x2 plates
20x3 plates
db bench
20x30
20x50
bb bench
10x135
5x185
15x135
20 min incline walking
bw = 228
All in all a good workout.
yesterday
wave 3, cycle 16
squat
3x10x135
rack pull
5x135
5x225
5x275
belt
3x315
3x365
3x405
straps
7x460
HS low row
10x1 plate
10x2 plates
10x3 plates
10x4 plates
5x5 plates PR 1
20x3 plates
chins
10,10xbw
20 min treadmill hiking
Good back workout. Started running out of time though. All the ramp sets took a little too long.
yesterday
deload, cycle 16
HS incline bench
10x1 plate
10x2 plates
3x5x2 plates 25
HS flat bench
10x1 plate
8,6x2 plates
20x1 plate
dips
10x10xbw rep PR
V handle pushdowns
10x50
10,10x100
Chest feels good. No tearing pain when doing dips. Even went all the way down in the stretch.
30 min elliptical, worked up to level 12
bw = 226.2 YES!!!
I dropped Cals but wasnt seeing any great results. AND I ate pizza four days in a row ā¦ ugh. Not such a great idea. My arms did drop a little in size. I know I need to work the gunz, just hope I havenāt lost some muscle. Daily intake is around 2400 Calories.
yesterday
deload, cycle 16
alt db curl
10x15
10x25
10x35
3x50
8x60
12x50
bb curl
5x70
10,5x90
squat
10,10x135
10,10,10x225 blah
25 treadmill hiking
yesterday
wave 1, cycle 17
military
15xbar
5,5x95
5x135
5x155
6x175 meh
HS shoulder press
10x1 plate
5x2 plates
8x2 plates 25
16x2 plates
6x2 plates
bent over raise
15x30
20x40
side raise
5x22.5
15x30
30 min elliptical, level 12-15
side raise
10x30
then
db press
8x50
Done. The first day back every cycle is always blah. Iām not worried, but it does stink. Iām pretty sure the weight is dropping though.
yesterday
wave 1, cycle 17
squat
20xbw
10,10x135
5x225
5x275
3x315
belt
12x345 1 shy of tying PR
HS hack squat
10x2 plates
3x10x3 plates
preacher curl
5x65
5x75
5x85
20x95
20 min treadmill hiking
bw = 227 meh
Squats felt great. Bar was moving fast I tell you gents.
Weight gain? Not sure why. I feel down in weight. Maybe the scale will show it next week.
yesterday
wave 1, cycle 17
15 bw dips
HS flat bench
10x1 plate
10x2 plates
8,6,4x2 plates 25
8x2 plates
15x2 plates
HS incline bench
5x1 plate
6,8,7x2 plates
13x1 plate
dips
3x10xbw forward lean
5x6xbw 35
HS tricep extension
10x50
10x100
10x130
10x160
10x190
15x150
20 min elliptical, level 12-16
bw ~ 227
Pretty good workout. I really donāt feel the HS machines in my chest. Iāll do db next time for sure. Dips were really deep ā¦ so Iām hopeful that my pec problems are behind me.
Not sure how I can go up nearly 2lbs in two days even though my cals have not changed and my cardio has been intense. Ah well. Ignore the scale and worry about how the clothes feel.
wave 1, cycle 17
15 min elliptical, level 10
2x10x135 back squat
rack pulls
5x135
5x225
5x275
5x325
5x375
straps
12x425 cough cough wheeze
HS low row
10x2 plates
10x3 plates
8x4 plates meh
12x3 plates
bb curl
5x70
5x80
12x100 weaksauce
15 min elliptical, level 12
Pretty good workout for early morning (8 am). I canāt do this though. Iām much more limber by nighttime. Time to enjoy the rest of this day.
wave 2, cycle 17
military
20xbar
5x115
1x135
3x145
3x165
4x185 1 push press
seated lateral raise
10x50
10x100
6x130 then 6x100
15x100
did some complexes, but didnāt go so great
10 min elliptical, level 15
10 min bike, level 12-15
10 min walking, 15 incline 3.2-3.5 mph
Pretty good workout.
wave 2, cycle 17
squat
20xbw
10,10x135
5,5x225
3x275
3x325
belt
10x365 lightweight baaaaaaaby
5x10x225 good cardio as well
db curls
10x25
3x45
3x55
4x70 PR? no 65ās
hammer curls
8x50
20 min elliptical, level 1 āfat burnā
w0ot Squatting felt really good. Everything was nice and fast, not too overwhelming. Curling was good as well. Might do 5/3/1 db curls next cycle. Little cumbersome without all the intermediate weights though.
4/8/10
10 min elliptical
Db press/fly
20x20
10x35
10x50
Nautilus bench
10x100
10x150
5,5x200
Cybex upright bench
10x100
15x150
Seated tri extension
10x50
10x100
5x150
5x200
15x100
Nautilus curl
20x100
good hotel workout. Impressed that they had Cybex and some Nautilus machines.
wave 3, cycle 17
military
10x95
5x135
3x165
1x195 DOH!!
10x5x135
A1. military
A2. chin up
10 rep non-stop db specialty - 20,30,20 lbs
A1. side raise
A2. rear raise
A3. Arnold press
20 min āHIITā on treadmill, level 5, switched from 2mph to 6mph every minute
bw = 231 ā¦ ugh big poop coming?
ā¦ at home
10 rounds, non-stop
10 crunches
10 push-ups
wave 3, cycle 17
squat
3x10x135
2x5x225
5x295
3x345 beltless PR
belt
385
405
425 PR!!!
5x10x225 beltless
db curls
3x40
3x55
4x70
hammer curls
10x50
low cable curl (conc curl)
15,12x30
bw = 228
Done. And most likely done with 5/3/1 for a little while. I desperately want to trim down. Goal is to get around 200. What I am doing is not cutting it. Iām āhiringā John Romaniello and following his Hybrid Body Comp Blitz for six weeks - exactly how much time I have left until the start of summer and vacation.
H Y B R I D B O D Y C O M P B L I T Z ! ! ! ! !
Today starts a completely new phase in my training. I will be starting John Romanielloās Hybrid Bodycomp Blitz. My starting weight is 232, as of this morning. The reason for the change is that I want to be a lot more trim and we have a family vacation to Myrtle Beach in six weeks - perfect reasons.
Diet ā¦ still not completely sure of what to do. Iāll drop down to around 2400/day. High on protein and fat, low on carbs, but good carbs. Iāll try my best according to what the family food budget will allow.
Good luck! Make sure you take some pictures to show your progress.
Workout 1 - Heavy Training
A1. push press - 5x4x155; 10x155 (supposed to be 6x6)
A2. rack pull - 6x4x405; (supposed to deadlifts, but these work as well for me)
mountain climbers - 0 min ā¦ forgot
very little rest between sets, just enough to change weight; perfect choice of weight
B1. barbell row - 5x5x225 (easy, do 245 or 275 next time)
rest 60
B2. front squat - 5x5x185 (bump that to 205)
rest 60
B3. push-up plank 5x45 sec (easy, got a good pump in my forearms)
rest 60-90, supposed to be 180 but that was too much
C1. reverse lunge - 2x25
C2. speed push-ups - 2x50 (AMRAP)
2 minute jump rope (supposed to be 5-10 minutes)
bw = 228.4
Wow. Brutal but fun/great/awesome workout. LOVE being challenged in an entirely different way. Felt more like a cardio workout than a strength session. Canāt wait for the true burn sessions.
[quote]smokindavis wrote:
Good luck! Make sure you take some pictures to show your progress.[/quote]
yeah thanks! I have some pics already, but I plan on doing several relaxed poses.
yesterday
Workout 2 ? Descending Pyramids
A) Same Side Dynamic Lunges
2x 5,4,3,2,1 w/ 50lb dbs; 60 sec rest between circuits (chose the correct weight, but it sucked)
B1) Plank
B2) Push-Ups
Sets: 5
Set-up: Perform a plank for 30 seconds, then 20 push-ups. Without rest, transition back to the plank and
hold for 25 seconds, follow by 15 pushups. Perform a plank for 20 seconds followed by 10 pushups.
Perform a plank for 15 seconds followed by 5 pushups. Perform a plank for 10 seconds followed by as
many pushups as possible.
^^this sucks more than you know. Had take quick rests on my knees between exercises to release the blood flow to my arms
C1) Bicep Curl
C2) Dumbbell Top-Squat
C3) Overhead Press
30lbs x 6,5,4,3,2,1
rest 60 seconds
25lbs x 6,5,4,3,2,1
D1: Bulgarian Split Squat
D2: Front Raise
3x 4,3,2,1 - 25lb dbs (perfect weight)
jump rope
5x jump 1 min, stretch 30 sec
Wow. Another sweat inducing workout. Very humbling having to use such light weights. None of it was easy, but all of it was fun. No I wasnāt laughing during any of it.
Side note, I was supposed to do HIIT Cardio instead of Workout 2
yesterday
High Intensity Interval Training (HIIT) Cardio Workout
Warmup ? 5 min walk, 5 min jog at 6 mph
30 10
20 10
20 20
10 30
10 10
10 10
10 50
10 60
20 60
10 40
30 at 10 mph
Cooldown: 5 minute Jog, 5 min walk
jump-rope
3 min
rest 1 min
2 min
Well I slightly underestimated my running abilities. I need to increase my work/rest speeds to 10/6 mph or increase the incline. Got a little sweat on, but this was not very difficult. Work times were probably a little more due to a time lag for increasing the speed. Probably negligible.