I have not pulled with any consistency in a long due to a back issue but that seems to have been resolved. So off I go!
Deadlifts
305 x 5
325 x 5
365 x 6 (man I was out of gas!)
Sumo Grip Deads from my shins (like in Ben Bruno’s article)
3 x 12
135
Kroc Rows
3 x 15
80
Glute Bridges
3 x 15
140
I shortened my recovery time on the accessory work making it more of a cardio routine. On my last glute bridge I was about to puke!
Cardio for today was 3.8 mile run in 37:30. I am please that is 2:30 faster than the last time I ran the same route last Monday. I am not trying to win any contests just making my self better. I ran for 4 mins and walked for 1 min. Tonight after I get home from work and meetings is my chest day. I should be recovered enough by then to have a good strong workout.
Last nights chest workout.
Bench
190 x 5
200 x 5
215 x 5
Flat DB Bench
60 2 x 12
50 1 x 12
Incline DB Bench
50 2 x 15
Bench Dips
30 1 x 10
25 2 x 12
Behind the neck tricep ext.
40 2 x 15
Squats today! My legs feel surprisingly good after 4 mile run yesterday. I had some knee caving at rep 4 on each Squat set today. The last set I tweaked something in my low back as I unracked the bar, but it did not hinder my reps at all. I am squating with a belt which I have not done in a long time, but I have also not rep’ed with over 225 in a long time.
Squats
240 x 5
255 x 5
270 x 6
RDL’s
135 2 x 15
155 x 15
165 x 15
Rear Foot Elevated Split Squats
20lb DB each hand
3 x 12
[quote]JCMPG wrote:
On a different notemy wife has been talking about how unhappy she is with how she looks and feels so I bought the 5/3/1 e-book and mentioned it simple approach and encouraged her to read it. After reading it she is on board.
We have completed her 1 RM on the core lifts and I think she surprised her self. I also showed her the article by Joy Victoria on dieting and she has been reading on her website and seems very interested in getting her self where she wants to be. She squated 105, deadlifted 130, benched 75, and seated military pressed 50.[/quote]
Good for her. Have her start a log here. She’ll get a lot of support.
I am taking baby steps with her. She struggles with migraines really bad that absolutely devastate her drive for do anything let alone working out. In the last 3 weeks she has missed probably 5 days of work do to migraines. Today was a big day though she ran 2 miles and did her first 2nd 5/3/1 workout of her first cycle and is now in bed with a migraine. I am hoping that at a minimum the addition of some type of physical activity will help with her ability to recover from the headaches.
Any other migraine suffers that might be reading this any suggestions that you might have for training with migraines would be greatly appreciated.
There is a girl blogging in the Powerful Women section with the blog name: Migraines and Muscles. Have her check into that.
[quote]JCMPG wrote:
Any other migraine suffers that might be reading this any suggestions that you might have for training with migraines would be greatly appreciated.[/quote]
My wife suffered from “exercise induced” headaches back when she worked out (i’m not sure if that’s the same as migraines) but, the main thing I can remember the doctor saying was for her to avoid holding her breath during exercise as that could causes a rise in blood pressure, which could trigger an episode.
He wasn’t exactly an expert on exercise, so couldn’t expand further. I took that to mean nothing that involved taking a breath and holding it eg. no heavy squats or deads. So think more along the lines of “traditional” women’s weight training, 3-5 lb DBs, preferably pink or purple and “shaping” and “toning” movements for high reps. (kidding btw, before I get attacked)
He did say the benefits of exercising far outweighed the risks for her though.
Once again, I’m not sure migraines are the same and she did have a brain scan beforehand, also this was 15 years ago so things have probably changed.
So all in all quite a useless post really, but I’m not deleting it because it took too long to type 
LOL FarmerBrett! Hers are not exercise induced. They are more related to hormones, allergies, environmental, ect.
Back at it yesterday. I took the weekend off, and then literally ran out of time on Monday.
Shoulders
Seated Military Press
100 x 3
105 x 3
115 x 7
Rear Delt Fly’s
3 x 15 (partials)
65
1 x 15 (fulls)
20
Lateral Raises with a lean
2 x 15
25
Seated DB Shoulder Press
2 x 15
1 x 12
30
Tricep Extensions from incline bench
3 x 15
Cardio -
Ran 2.3 miles
run 4 min / walk 1 min
[quote]JCMPG wrote:
Any other migraine suffers that might be reading this any suggestions that you might have for training with migraines would be greatly appreciated.[/quote]
I had a stage after stopping exercising and eating terribly where I was getting horrific head pains, ringing in ears etc. I changed my diet massively but it was when I started taking in a lot of magnesium that I returned to being fully functional with no fear, look into it, magnesium was huge for me.
Unfortunately we have already tries magnesium and it didnt help.
Deadlift day. I got in a rush and forgot to change my shoes and ended up lifting in my running shoes. Yuck! I will not make that mistake again.
Deadlifts
290 x 3
300 x 3
320 x 5
Assited Pull ups
4 x 10
Glute bridges
3 x 12
190
Kroc rows
3 x 12
90
rear lunges (alternating)
1 x 20
Cardio only today.
45 mins on the tread mill
4 mph
2 min @ 4%, 2 min @ 8% intervals
My knee has been acting up little lately so I decided to go back to the treadmill. The walking does not seem to make it hurt. Hopefully it will be warm enough to get out on my bike soon.
My attitude was terrible yesterday and lifting was not high on my list but I made myself do it anyways and as usually happens after my workout my mood dramatically improved.
Bench
180 x 3
190 x 3
205 x 6
DB Bench
3 x 12
60
Tricep Ext on incline bench
3 x 12
55
DB Flys
20 x 20
Time to clean up my diet! I am back to tracking what I am putting in my pie hole as of today! No more oh I can eat this because I am doing this today. Foods purpose is fuel for you body nothing else!
Squat Day yesterday.
Squat
255 x 3
275 x 3
295 x 4
Front Squats
2 x 12
115
RDL’s
215
3 x 12
Rear Elevated Splits Squats
2 x 12
30 db’s
Yesterday was Shoulder day. No cardio
Seated Military Press
95 x 5
105 x 3
120 x 5
Rear Delt Flys
3 x 15 (partials)
70lbs
1 x 15 (full)
20lbs
Lateral Raises
2 x 15
20 lbs
Shrugs
3 x 10
225
Tricep Ext on Incline Bench
2 x 15
65 lbs
Today is Cardio only
Treadmill
30 mins @ 4.1mph
2 min @ 4.5% incline
2 min @ 8.5% incline
5 mins on Stair Step Machine