Thanks OG, but that was spread out over a day and half. I lifted when I got off shift then I lifted again on my off day. About 18 hours apart.
21OCT11
Squat
195x4 220x3 240x0
Lunge
4x25x7x5
Pullups
0
Shitty lifting day. Couldn’t get any depth on my squats and my left shoulderblade told me not to do pullups. tI think I got one kinda not bad triple and some lunges out of it. Better than nothing I guess.
1NOV11
Squat (deload)
115x5 135x5 155x5
Squat
4x135x10
Reverse Lunge
5x25x7
Pullups (blue band)
5,5
EZ Bar curl
5x55x7
I missed logging a week of training, but I got them in. I have lost a little weight, but my strength seems to have dipped a but. I am somewhere between 218 and 223 depending on what the scale reads that day. I haven’t lost much from my last Week 3 but my totals have dropped. Not sure why. Hopefully this next raining cycle will be better. As of today NOV1(for me), I am 90 days short. I will come home for a couple of months then hopefully back over here for another contract. And I get the feeling it will be a long 90 while I am in it, but when I look back it won’t seem all that long. Seems that how time passes for me here.
8NOV11
Unimpressive day of training. I am moving bases and sent my log book with my other stuff to the new base so I don’t know how long it will take to get there. On top of that it was crowded. So I stuck with some db chest presses, goblet squats, and a set of curls. I was supposed to leave today, but thanks to some freezing rain, my flight is cancelled till Friday. I guess tomorrow will be a mix of things that look like fun. Can I just call it a deload?
14NOV11
Squat
165x5 195x5 220x3
Squat
155x10 x9 x8
Reverse Lunge
2x35x12
EZ Bar Curl
5x60?x5
I think I might have to come to terms that my squat will always suck. After this cycle I won’t have enough time left in country to do another complete 5/3/1. Not sure what I will do though. Maybe some Texas Method.
Smolov for squat.
I might Joe, it looks interesting.
16NOV11
OH Press
95x5 2x115x5
OH Press
85x10x9x8x8
OH DB Press
4x35x6
Finisher
25 goblet squats, 25 KB Swings, 25 squat thrusts, 25 seal jumps
As I’m waiting for my stuff to get here, I’m having to get back to my log to find out the weight ranges. 10 days of no real lifting showed up with a strained lower back. But the finisher felt better than I thought it would. And, a bit of training advice. Doing intense cardio and then trying to eat pudding later that night doesn’t really mix. the finisher was all done back to back or as little rest as possible. At the DFAC they have had pudding out the past few days, and I have been enjoying it. But after just that small amount of cardio, it just didn’t sit well in my stomach. Which is good. It’ll help to get back on track for better eating.
20NOV11
Deads
135x3 185x3 WU 210x5 245x5 275x4
Deads
2x165x10
DB Rows
6x95x5
X-Body Hammer
6x30x8
Chins
3,3,2,2,2,
22NOV11
Bench
160x5 190x5 215x5
Incline Bench
3x135x10 2x135x8
DB Press
6x70x5
Chins
3,3,3,3,3
24NOV11
Squat
180x3 210x3 230x3
Chins
3,3
27NOV11
OH Press
WU 105x3 115x3 135x2
OH Press
3x85x10 85x8 85x9
DB Press
6x40x5
Pullups
3,3,3,2,2,2
Tricep Pushdown
2x40x5 4x60x5
Been very lazy about posting.
5DEC11
Squat
190x5x5x5x3x4
Inverted Row
BWx5x5x5x5x5
Javelin Press
Barx4x4x4x4x4
EZ Bar Curl 55? x5x5x5x5x5
Superman finisher 55?lb bell
25 Goblet Squats
25 2 Arm Swings
25 Squat Thrusts
25 Seal Jumps
I have passed on the final two weeks of 5/3/1 and started something else. I was just burned out on it and my numbers were starting to regress. So I am going to to a full body routine from now until I leave to come back home. Either at the end of Jan, or if my extension goes through, the end of Feb. Maybe 10 weeks left.
The javelin press was a lot harder than I thought it would be. It was more of a push press. My right side caught on pretty well, but my left… Well, that will take some work. And the finisher is supposed to be done in sets of 25 with the shortest break possible between exercises. That will take some work. Still having to break them up in sets.
Full body routines are great. There’s nothing quite like that feeling afterwards of feeling every muscle in your body worked and pumped at the same time, you just don’t get that doing split routines.
sounds like a plan UN42. Looking forward to following your full body training.When are you coming home?
7DEC11
Good Mornings
3x95x5 2x115x5
Incline DB
5x55x5
Standing Underhand Row Single Arm
3x80x5 2x90x5
10DEC11
Snatch Grip Dead
135x5 4x185x5
Dips
BWx8x8x8x8
Elbow Out Row
30x5 4x45x5
21’s 2.0 DB
20x1 Set
11DEC11
Front Squat
3x115x3 2x135x3
Standing V-Bar Row
130x5 150x5 185x5 2x200x5
Reverse Grip Single Arm Shoulder Press
15x5 4x25x5
V-Bar Pushdown
80x5 3x100x5 110x5
I seem to have been more interested in training that I have in logging what I have done. I think I’m going to like what I wrote out. I’m going for a full body and working things that I haven’t done in a while as well as things that I don’t like. JWilly, I’m not sure how much longer I have left. My original contract is up on 1Feb, but I put in for a extension till 1Mar. That way I miss the crappy motorcycle weather in Dallas as well as pay for a CCNP boot camp. Since I won’t have a job and all when I get home.
Full body workouts I find to be very demanding ( as in I am wuss so I avoid them)…Nice work UN, I see you are working some snatch grip deads…good stuff! Be well.
Great work out and good plan for missing shitty riding weather. Its been spotty here. Now i want to go ride a little bit. Be safe!
Full body routine looks both interesting and effective.
Looking forward to getting back stateside?
Thanks everyone. And yes, I am looking forward to a few months stateside. It will be nice.
15DEC11
Offset 1 Legged Deads
5x30x5
Seated Shoulder NG
3x50x5 2x70x5
Stability Ball Hamstring Curls
5xbwx5
18DEC11
Squat
5x185x5
Javelin Press
Barx5x5x5x5x3
Inverted Row
5xbwx5
Pullups NG
2,2,2,2,2,2,2
21’s 2.0
20lb db’s
The javelin press went a lot better today. I had been doing the press with a curl bar for the past two weeks a set of 5-8 inbetween whatever else I was doing. Its a smaller push on the left hand side this time around, but I have to catch on the way on down, but the right is A OK. Stupid dominate side. On the neutral grip chins I am doing them inbetween sets from a dead hang. Right now why there is only 2 at a time.