I love days like that where all the weights feel light. Great PR. You’ve been busting ass so its not surprising you’re getting stronger.
Work’in out is like a box-o-chocolates, ya never know what yur gunna get when you walk into the gym. Sorry for the Gumpism.
Nice PR on the squats. Thats great!
Thanks OP
21June10
Deload week/Fail
Yes this a deload week, so I am going to spend it out of the gym. I decided to do a 300 kb meltdown routine for the week. That is where the fail came in. Here is the routine, and its done in as quick as time as possible. Rests are at your own choosing.
25Vups
50 Snatches(25 per arm)
25 Pushups
50 2 Arm Swings
50 Burpees
50 Clean and Press (25 per arm)
50 Mountain Climbers
I got through about 6 Burpees and realized i wasnt going to finish. That put me at a little past half way at 15 min. Then I looked at the routine and saw I was suposed to do 25 pushups, I did 50. So not a good showing at all. Next time will be better. I am thinking 3 times for deload. I might keep doing it even after deload. I like it, I just have to get better. The video said 11 and change in time with a 53lb bell. I am using a 45. I aim for comlpetion by the end of the week. It seemed easier to do in my head.
22JUNE10
Deload Week/Less Fail
I got through up to 20 clean and press. I had a time of 28 minutes to then. It took about 10 min to get through 50 burpees. Need to work on those. Slowly bu surely getting closer to finishing. Then work on getting time down.
22JUNE10
Deload Week/Less Fail
I got through up to 20 clean and press. I had a time of 28 minutes to then. It took about 10 min to get through 50 burpees. Need to work on those. Slowly bu surely getting closer to finishing. Then work on getting time down.
24June10
Deload Week/Pass
FINALLY finished the workout in 33 min. 50 burpees(squat thrusts) after 50 swings is whats killing me. Now to cut down the time of the total workout.
You need a new avatar picture. I’m sure you’ve changed quite a bit after these past few monthes.
You’re right ECO, I will post some progress photos this week.
27JUNE10
MP 100x5 115x5 130x5
Tri-Bar Pushdown 60x10 2x80x8 50x12
Crap workout for being back from Delaod. SHoulders were killing me. Possible from Clean and Press in the KB workouts. I hit my numbers, skipped BBB nad will regroup.
28JUNE10
Deads 225x5 250x5 285x5
BBB 10x165x3 10x175x2
Assistedb Chins 50x5 40x3 20x2
SB Curl 45x12 2x65x8 75x5
If its wrong to curl in the squat rack, is it still wrong to curl on the Deadlift platform?
Gym felt better today. BBB still takes a lot out of me. Only resting 2-2 1/2 min between sets. Might have something to do with it.
29JUNE10
Due to rain, a wet yard and desire not to get wet when I train; I decided to switch things up and do the 6 min Tabata routine. Which should be good, since later tonight I am going to help my local bar replace a keg cooler. Since we start it till 230 in the morning, it should be interesting to take the old one out and put the new one in.
30JUNE10
Bench Day
185x5 215x5 245x4
BBB 155x3 165x1 one set of 8
Machine Flys 120x10 3x135x8
No focus nor motivation today in the gym. Kinda hit my numbers missed it by 1 rep. Just wandered through and even skipped my triceps work.
1JULY10
300KB Meltdown
No real change in time. Still at 33 min with a 45lb bell. But I did finish. And it did seem to get the tiniest bit better. Babay steps.
Nice going UN. I hope you have a good, relaxing holiday.
When you lose weight you probably feel aches and pains a little more.
Just guessing.
OP I hadn’t thought I would, I was actually thinking the other way around. I’ll keep an eye on that. And I haven’t lost a whole lot of weight, I’m still in the mid to upper 230s’.
2JULY10
Squats 165x5 195x5 215x6
BBB 3x135x10 145x10 155x10
DB Curls 20x5 25x5 30x8
BBB 2x12.5x10 2x17.5x10 20x10
Decided to try a little 5/3/1 on my biceps, using dbs’. I will keep what i am doing on my straight bar and now that I have done this I think I will also do the same on my single arm triceps work as well. Can’t hurt.
4July10
MP 110x3 125x3 140x4
BBB 3x80x10 85x10 90x10
Tri Bar Pushdown 60x10 2x80x8 70x9
Seemed to tweak something somewhere where my neck meets the shoulder. I tried a split stance on the MP’s and it felt alot better on my lower back. Think I will keep it up for a while. Not a bad day for a BBQ. Ate a little too much potato salad and tried to balance it out with fruit for desert. Lots of watermelon, strawberries and dewberries. Prety damn tasty.
5July10
Deads 235x3 270x3 300x3
BBB 3x170x10 2x185x10
Assisted Chins 40x3 30x3 20x3
Straight Bar Curl 55x12 3x65x8 75x5
Neck felt better today. I can turn my head without too much pain. Should be fine tomorrow for KB cardio.
6JULY10
New cardio routine
I am going to keep the 300 meltdown once a week, I like it. I came up with a new one today.
20 Prisoner Squats
40 1 Arm Swings (20 per Arm)
20 Pushups
20 TGU part 1
40 Front Squats (20 per Arm)
1 round 7min30sec rest 2 min repeat 1
I thought I was going to get in some overhead squats but my shoulders had other ideas. I also thought I was going to do some full TGU, but I couldnt. I will have to bust my ass to get those. I also dropped down to a
35lb bell. Just to change it up. I think I will add another exercise to this and then up it to 3-4 rounds.
7JULY10
Bench 195x3 225x3 250x3
BBB 3x140x10 145x1 155x1
Machine Flys 120x10 140x10 2x160x8
Cant seem to find a good single arm tricep movement I want to do. I tried DB skull crushers but my shoulders started feeling tight. Which brings up another thing, my shoulders dont hurt per say, but they do weekl tight all the time. After I move them around for a few seconds they are fine. i’m not sure what it is. i’m hoping to just lift through it. Its kinda hard to explain. I guess at the end of the day, I just need to do more mobilty and stretching.
9JULY10
Squats 185x3 205x3 235x5(PR)
BBB 4x155x10 165x10
DB Curls 27.5x3 35x3 40x3
BBB 4x20x10 25x10
Squats are really coming along. I’m able to get deep without having to strain. It takes my shoulders a few sets to loosen up enough to where they arent tight when I rack the bar.
Looks like everything is coming along. Your bench and squats are looking really good.
The shoulder tightness might just need a little extra warm up. Not getting any younger ya know.
I get that with the shoulders too . quite noticeable when squatting . wide grip I assume ?