What a cutie!
Thanks!
Back day today. Got a solid 6ish hours of sleep last night, so feeling much better today.
Skips: 4x15 yards
Behind the Back Med Ball Throws: 2x5
Trap Bar Deadlifts: 3x5 with 350.
Happy with this, as I got 2x3 with 350 last week. I think a lot has to do with just learning the exercise, though, as I hadn’t done much trap bar work in the past.
1 Arm Cable Rows: 12, 10, 10 with 100
YWTs: 12, 12, 10 with 7.5s
Face Pulls: 15, 13, 12 with 42.5
Run: 2.66 miles at an average pace of 9:47 min/mile.
A little slower, but felt really comfortable. It snowed all morning, so there was a good layer covering any ice, which made the run a lot less hazardous than the past couple of weeks.
3 Likes
Shoulder day.
Med Ball Broad Throws: 3x5
Med Ball Shot Puts: 3x3
Skips: 2x15 yds
Single Leg Bounds: 4x15 yds
Straight Arm Hang: 1 minute
Standing Smith Machine Calf Raises: 13, 12, 11, 10 with 90
Seated Smith Machine Calf Raises: 12, 11, 10, 8 with 180
OHP:
12 with 115
8, 5 with 120
DB Laterals: 12, 11, 9, 8 with 30
Hip Huggers:
8 with 75
13, 11, 10 with 70
DB Shrugs: 12, 12, 10, 10 with 75
3 Likes
Leg day. Weights keep going up and with a 2x3 at 370, I can feel a 405 around the corner. I believe 3x370 puts my estimate right at 405, but I tend to under shoot estimates. I’m the type that can get 3, but then fail with 5 lbs more. I’ll probably wait until I hit 3x390 before trying for 405.
It will sure be a relief when I hit that, because my squats are taking up too much time and I don’t think I’m getting the overall volume that I need if I want my legs to actually grow. Once I get 405, I’ll probably do something like a 5x5 for squats, with a strict rest period. My main goal will be building muscle and I don’t think squats are necessary for that, but I don’t want to lose the ability to squat and have to build it back up again.
Side Shuffles: 4x15 yds
Box Jumps: 5x3
Squats:
2x3 with 370
2x5 with 335
Hack Squats: 12, 12, 10, 10 with 180
Swinging Leg Curls: 15, 13, 11, 9
Step Ups (Knee below hip): 3x10 with 25s
2 Likes
Arm and run day.
I almost didn’t go for the run today - debated it right up until it was time to put the shoes on. Including the wind chill, the weather report said it felt like -28C or -18.5F. Even sheltered, it was -20C or -4F. In addition, over the past week or so, I’ve noticed a sharp pain in my left hip and I’ve been wondering if I have a bit of impingement going on. In other words, a lot of excuses. Because that’s all the were, I headed out.
Close Grip Bench: 10, 9, 8, 8 with 185
alternated with
Alternating DB Curls:
8 with 40s
12, 10, 10 with 35s
Incline DB Triceps Extensions: 14, 12, 11, 10 with 30s
alternated with
Single Arm Cable Preacher Curls: 12, 11, 9, 9 with 30
Reverse Grip Double Handle Triceps Press Downs: 13, 11, 11, 11 with 42.5
alternated with
Rope Cable Curls: 13, 12, 12, 11 with 42.5
Run: 2.7 miles at an average pace of 10:20 min/mile.
I was really disappointed with this time and felt I was going a lot faster than this. I did get interrupted with a call halfway though. It was only 38 seconds, but maybe my tracker didn’t stop right away. The hip felt ok for 90% of the run, but about 3/4 of the way in, I have to cross a grassed area that’s covered with unpacked snow. I definitely felt something going through that area.
I’m hoping it’s nothing and I can keep running. I’m not a fan, at all and would sooner not run. I’ve tried to convince myself that I could do other stuff instead, but if I stop, then it’ll be harder to get back in the future. I also have to admit that my weight’s ranging from 215 - 217.5 lbs right now, but I feel I look better than I have at this weight in the past. I’m definitely training more for hypertrophy that pure strength, but I can’t ignore this is the first time in a long time I’ve done any running at the same time as lifting and anytime I’ve incorporated it in the past, I’ve been able to get/stay lean pretty easily. Probably because I’m a very inefficient runner.
2 Likes
Woke up this morning to -40C (-40F) . Not sure about my Monday run later…
Chest day and…run
It warmed up a bit, to -34C (-29F) with the windchill. Saw that a couple guys from work had gone out at -30C over the past couple of days, so I wasn’t about to stay inside.
Bench:
5 with 185
5 with 205
5, 4, 3 with 215
Inspired by the recent talk of old training methods and the 5x5 article @Chris_Colucci reminded me of, I’ve decided to work my main squat, bench, DL, OHP work using a 5x5 progression. It’s a little more structured than what I had been doing, which has worked because I was detrained and could up the weight each week. Now that it’s slowed down a bit, I should as well.
Low Incline DB BP:
12, 9, 8 with 80s
8 with 75s
Cable X-Over Low to High: 15, 12, 12, 11 with 20
Dips:
8 with bodyweight
6 with 25 assistance
8 with 40 assistance
8 with 55 assistance
Added the assistance so I could focus on working my chest, rather than just doing the movements.
Push ups with Twist at Top: 10 total
Run: 2.64 miles at an average pace of 9:27 minutes/mile
I was really happy with this time. One challenge over the past couple of weeks with the weather is with breathing. Without a face cover, you’re breathing in super cold air, which I don’t think is terrible good for you, so, I wear a balaclava. This works really well for the first half the run, but at that point, the condensation from your breath has built up on the mask and froze. Breathing through a mask isn’t a problem at all, but breathing through ice is a little difficult. I’m really interested to see what will happen in a couple months, when I can lose 10lbs of extra clothing, not have to worry about footing, and can breath warm air!
2 Likes
I suppose you’re stuck with the frigid cold more than we are, but we’re at a wind chill of 0 to - 12 deg F all week and I’m not running outside. No, thank you.
Yes and yes. You’ll have to squat to maintain the skill, but there are a lot of ways to build up your legs.
Yeah, I’m stuck with it and there’s really no alternative. We have treadmills and an inside track, but with only a 45 time slot, I would have to choose between lifting and running - and I know which would win.
As for squats, I totally agree there are a lot of ways to build up your legs and as a low bar squatter, I find I can target my quads way better with front squats, hack squats, leg press, etc. If I don’t back squat regularly, though, I lose strength really fast and it takes a long time to build back up, so I’m hoping once I hit my strength goal, sub max work will be enough to keep me in that range and also not take up more than half my workout, so I can do those other exercises.
1 Like
Back day
Skips: 2x15 yds
Side Shuffles: 2x15 yds
Carioca: 2x15 yds
Backwards Run: 2x15 yds
Med Ball Throw Behind Back: 3x3 with a 20lb med ball, run to to the ball after each throw.
Trap Bar DL:
5 with 290
5 with 330
5, 3, 2 with 360
I definitely find these harder than conventional DLs. I think it has to do with the different techniques. My quads are definitely a weak point and that can get hidden a lot easier with conventional DLs. Also, having my hands further apart seems to tax my upper back more.
I’m also thinking I may switch to the higher handles next week. I have no problem getting into a good position during a conventional DL, with the bar in front of me a bit more, but with a trap bar, I’m going down a bit further and when I took a look in the mirror during my set up today, I could see my lower back rounded a bit. I’ll play with my set up first, but if it’s not working, I’ll switch the handles.
Incl Bench Supported DB Rows: 15, 14, 13, 13 with 30s
Really focused on form and getting a good feel during the reps. Felt it right between my shoulder blades, where I wanted it.
YWTs: 13, 13, 11 with 7.5
AB Circuit:
I’ve really neglected abs over the past year or so. From an aesthetic standpoint, I can definitely tell the difference. When I do them consistently, there’s tends to be more of a full time tone to the muscle, keeping my waist a bit tighter. When I don’t do them, the muscle is more relaxed. There’s a huge difference in look when I’m just standing “normally” and when I get into a more rib down, proper posture. I’d like the latter to be more my default position than the former.
3 Likes
Shoulder day
Side Shuffles: 2x20 yds
Skips: 2x20 yds
Carioca: 2x20 yds
Med Ball Broad Toss: 3x3 with 10lb ball
Med Ball Shot Put: 3x3 with 10lb ball
Standing Smith Machine Calf Raises: 14, 13, 13, 12 with 90
Seated Smith Machine Calf Raises: 13, 12, 11, 11 with 180
OHP:
5 with 115
5 with 125
5, 4, 3 with 135
DB Laterals: 13, 12, 10, 9 with 30s
Hip Huggers: 4x10 with 75
DB Shrugs: 14, 13, 12, 11 with 75s
DB Laterals: 20 with 17.5s
AB Circuit
3 Likes
Leg day - or was supposed to be.
Was feeling really go today, but then work/logistics got in the way. I couldn’t make it to the gym until 15 minutes into my 45 minute time slot, so skipped any substantial warm up and went right over to the bar. The good thing with box squats is that I’m flexible enough at any normal time to easily get into position, so I don’t have to worry about working into a ROM or loosening anything up. The main thing I miss without a warm up, is getting the muscle warm, but today I had to bank on my warm up sets to do the job. All in all, squats went really well, but that’s all I could get in today.
Squats:
5 with 275
5 with 315
5, 5, 3 with 365
2 Likes
Arm day.
Close Grip BP: 11, 10, 9, 9 with 185
alternated with
Alternating DB Curls:
10 with 40
13, 10, 9 with 35s
Incline DB Triceps Extensions: 15, 13, 12, 11 with 30s
alternated with
1 Arm Cable Preacher Curls: 12, 11, 10, 9 with 30
Double Handle Reverse Grip Cable Triceps Pressdowns: 14, 12, 12, 11 with 42.5
alternated with
Rope Cable Curls: 14, 13, 12, 11 with 42.5
Run: 2.64 miles at an average pace of 10:05 min/mile.
This was grind today. I just felt heavy and it was probably the hardest run in a while. I knew it was going to be off before I even started, because normally, despite how I feel in the morning, after my workout, I’m loose and warm and ready to go. Today, I wasn’t feeling it, even as I started. I just had to keep reminding myself why I was running. It has nothing to do with being a good runner and is just getting some cardio work in and keeping the ability.
2 Likes
Chest day.
Back in the gym after a long weekend. My left hip is still bothering me, so I’m going to take this week as a lower body deload and not squat, deadlift, or run. It will also give me some time to reassess my training, as it’s now been 6 weeks since the gym reopened. I think I’ve started to fall into the trap of chasing the weight on the squat and deadlift, for sure, and a bit on the bench, which has led to sacrificing focus on the muscle for just getting the weight up. I need to remind myself that building muscle is my first goal and hitting some strength numbers second.
Next week, I’ll see how things are feeling and whether I can put them back in. One thing I’m going to do for sure is lower the weights I’m using. Up until now, if I’m doing three working sets, the first two are about an RPE 9 and the last is pretty much a max. So, if I do 5, 4, 3, then I might be able to get one more on the first two sets, but there’s a really good chance that 3 is my 3 rep max for the day.
I’m tossing around the idea of either working with a lower weight and increasing once I get 3x5 easy reps or moving the compound lift to later in the workout.
My run doesn’t need a deload as far as distance or intensity, but I need to take the stress off my hip and a couple hundred reps (steps) at 218 lbs probably doesn’t help.
For today:
Med Ball Broad Toss: 5x3 with a 16 lb ball
Straight Arm Hang: 1 minutes
Bench:
5 with 185, 205
5, 5, 3 with 215
Low Incl DB BP: 12, 10, 9 with 80s
1 Arm Cable X-Over Low to High: 15, 13, 13, 12 with 20
Pec Dec: 13, 12, 11, 11 with 120
Cable X-Overs: 12, 10, 10, 10 with 20
2 Likes
Behind a day, so here’s yesterday’s back training:
Straight Arm Hang: 1 minute
Straight Arm Lat Pulldown: 13, 10, 10, 10 with 50
1 Arm DB Rows: 12, 10, 10, 12 with 50
YWTs: 14, 14, 12 with 7.5s
Close Grip Cable Rows:
16 with 70
15 with 85
12, 12, 12 with 100
Cable Single Leg Curls:
15, 12 with 20
12 with 30
Pec Dec: 20 with 105
I’ve decided to start working in some specialization work. For the next 4 weeks, I’ll be adding in a single set of chest each day. After the 4 weeks I’ll switch to another body part - thinking tris right now.
2 Likes
And today’s shoulder training:
Standing Smith Machine Calf Raises: 14, 12, 11, 11 with 110
Seated Smith Machine Calf Raises: 14, 12, 11, 11 with 180
OHP:
5 with 115
5 with 125
5, 5, 3 with 135
10 with 65
DB Laterals: 18, 12, 11, 11 with 20s
Lowered the weight this week as the goal going forward is to make sure I’m working the muscle, not the movement.
Hip Huggers: 11, 11, 11, 11 with 75
DB Shrugs: 12, 12, 10, 8 with 80s
Pec Dec: 23 with 105
Face Pulls: 12, 12 with 35
DB Upright Rows: 20 with 20s
Just threw this in at the end to get a little more burn in my side delts.
2 Likes
Arm day
Close Grip Bench: 12, 11, 10, 9 with 185
alternated with
Alternating DB Curls:
11, 8 with 40
10, 9 with 35
Incline DB Triceps Extension:
12, 10 with 35
10, 9 with 30
alternated with
DB Spider Curls:
10, 8 with 35
10, 9 with 30
Moved up in weight for the tri extensions and it felt good. Form was good and the stress still fully in the tris. Switch up biceps exercise though. The cable preacher curls were starting to feel like I was pushing the weight too much. Instead of lowering the weight and feeling pressured to work back up, I switched the exercise.
Double Handle Cable Tri Pressdowns: 14, 12, 11, 10 with 42.5
alternated with
Rope Cable Hammer Curls:
12, 9 with 50
10, 10 with 42.5
Pec Dec: 25 with 105
Ab Circuit
TRX Face Pulls: 12, 12
2 Likes
Good choice. Biceps, triceps, and other isolated muscles don’t require a specific movement. They just need to be trained. I hit overhead tri extensions this week for the first time in a while and the DOMS are telling me I did good.
1 Like
Chest and run.
Straight Arm Hang: 1 minute
Bench:
5 with 185
5 with 205
5, 5, 4 with 215
Low Incline DB BP: 12, 10, 9 with 80s
1 Arm Cable X-Over, Low to High: 15, 14, 13, 13 with 20
Cable X-Over, High to Low: 13, 12, 11, 11 with 20
Face Pulls: 20 with 30
Run: 2.67 miles at an average pace of 9:26 min/mile
3 Likes
Back day.
Trap Bar DLs:
5 with 290
5 with 330
5, 5, 3 with 380
After a week off of deadlifts, I put them back in, but switched to the higher handles. Originally intended on doing 360, but wasn’t paying attention and misloaded, ending up with 380. I didn’t realize until after my first set. I got 5, though, so rolled with it. Pulling from the higher handles probably made a bit of difference.
1 Arm DB Rows:
15 with 55
12, 10, 10 with 65
YWTs: 12, 12, 10 with 10s
CG Cable Rows:
12 with 100
12 with 140
10, 10, 8 with 180
Pec Dec: 22 with 120
Week 2 of a set of chest daily. Finished last week with 25 at 105, so increased the weight this week.
3 Likes