Gonna post the last two running sessions I had.
9 September 2012 - Couch to 5k, Week 1, Day 1
Warm-up
Workout
60 seconds running/90 seconds walking X 8
Cool-down
5 minutes walking
TOTAL TIME: 28:30
TOTAL DISTANCE: 2.43 miles
11 September 2012 - Couch to 5k, Week 1, Day 2
Warm-up
Workout
60 seconds running/90 seconds walking X 8
Cool-down
5 minutes walking
TOTAL TIME: 28:30
TOTAL DISTANCE: 2.42 miles
CS
Is Ed Coan running with you? Trololololol
[quote]Consul wrote:
Is Ed Coan running with you? Trololololol[/quote]
Hahaha no, but that’d be entertaining to watch.
CS
12 September 2012 - Bench Night
Warm-up
Bench Press
2 X 8 X 135
1 X 3 x 185
1 X 1 X 215
1 X 5 X 245
2 X 5 X 250
NOTES: Another week of 3 sets. I kinda like the increased volume. I think the first set of 250 was the best. The second was a bit slower, but I got all the reps, so no complaints.
Paused Close-grip Bench Press
2 X 5 X 215
1 X 5 X 220
NOTES: Easy.
Incline Bench Press
3 X 5 X 195
NOTES: Easy. No pauses this week, just touch 'n go.
Dips
5 X 12 X BW
EZ Bar Skull Crushers
3 X 10 X 75
V-Bar Tricep Pushdowns
3 X 10 X 70
ENDING NOTES: Pretty solid lift tonight. Got all the reps and got everything done. In and out of the gym in about an hour and a half. Gotta run tomorrow night then got light squats and speed pulls on Friday.
CS
14 September 2012 - Light Squats & Speed pulls
Warm-up
Squats
2 X 5 X 135
1 X 3 X 185
1 X 2 X 225
3 X 8 X 270
NOTES: Easy and fast today. Last week, 260 moved kinda slow.
Speed Pulls
2 X 5 X 135
1 X 3 X 225
1 X 1 X 275
5 X 1 X 315
NOTES: Wasn’t satisfied with how last week’s pulls went, so I did them again.
Vertical Leg Press
3 X 12 X 275
NOTES: Extremely painful.
Seated Hamstring Curl
3 X 15 X 2 plates
ENDING NOTES: Solid lift tonight. Very pleased with the squats. Got light bench and gotta run tomorrow.
CS
Keep it up man!
Good progress! Question though. Did you stop working on pull ups? I remember you’d made good progress with them.
Still using them?
[quote]Drake37 wrote:
Good progress! Question though. Did you stop working on pull ups? I remember you’d made good progress with them.
Still using them?[/quote]
Not so much as before since I changed up my workouts, but I’ll still do a few sets here and there. I can still get 10-12. I’d like to get to at least 20 pretty soon here.
CS
16 September 2012 - Light Bench, Shoulders & Biceps (Also my 18th birthday)
Warm-up
Bench Press
2 X 8 X 135
1 X 3 X 165
1 X 8 X 195
2 X 8 X 200
Machine Flyes
1 X 12 X 100
1 X 12 X 115
1 X 12 X 130
High Incline Dumbbell Press
1 X 12 X 65s
2 X 12 X 75s
Dumbbell Lateral Raises
3 X 12 X 25s
Reverse Incline Dumbbell Flyes
3 X 15 X 15s
Barbell Curls
1 X 15 X 45
1 X 12 X 55
1 X 10 X 65
1 X 8 X 75
NOTES: Done in the squat rack. Sue me.
EZ Bar Scott Curls
3 X 12 X 50
Hammer Strength Preacher Curls
3 X 12 X 40
NOTES: Pretty good lift today. Going to enjoy an empty house by myself and with a couple of my boys for my actual birthday. Had family over yesterday so that was a riot as usual. Gonna relax in the backyard with a cigar [that my dad got me for my birthday] and chill for a while.
CS
Squat rack curls are forgivable on your birthday. Have a good one.
[quote]MaazerSmiit wrote:
Squat rack curls are forgivable on your birthday. Have a good one.[/quote]
Lol thanks, man.
CS
Happy birthday dude!
Birthday weekend recap:
Today was possibly the best birthday ever. And thanks errybody!
CS
17 September 2012 - Squat Night
Warm-up
Squats
2 X 5 X 135
1 X 3 X 185
1 X 2 X 225
1 X 1 X 275
1 X 1 X 310
2 X 5 X 345* +2 rep & +10 lb. PR
[i]NOTES: The first 3 reps on the first set were spot on. The fourth rep, I lost tightness and started to pitch forward. Last rep I came back and nailed.
With the second set, same story, but I stayed tighter through the whole set. I have a video, too.[/i]
Stiff-legged Deficit Deadlifts
2 X 5 X 135
1 X 3 X 225
1 X 1 X 260
2 X 5 X 295* +10 lb. PR.
NOTES: Easy.
Barbell Rows
3 X 5 X 250
Wide-grip Lat Pulldowns/Close-grip Low Row Superset
Wide-grip Lat Pulldowns - 3 X 12 X 160
Low Rows - 3 X 10 X 140
ENDING NOTES: Really solid lift today. Very pleased with the squats. Will upload the video later when I’m not feeling lazy.
CS
Squat from tonight.
CS
18 September 2012 - Couch to 5k Week 1, Day 3
Warm-up
Workout
60 seconds running X 8/90 seconds walking X 8
Cool-down
5 minutes walking
TOTAL TIME: 28:30
TOTAL DISTANCE: 2.52 miles
ENDING NOTES: Good run tonight. I was consistently running at a 6:30-6:45 pace, which I am very pleased with. I’m hoping that if I sign a reserve contract, I’ll be able to get a perfect 300 on the PFT before I even leave for BCT, which would hopefully be in June. If not, then I’d like to have one before I leave for college. I’m shooting for 80 pushups, 80 situps, and a 13:00 2-mile run.
CS
[quote]Consul wrote:
Is Ed Coan running with you? Trololololol[/quote]
Hahahahahaha
Following. We’re a similar age and I’m joining up too, hopefully. The major difference is, you’re a hell of a lot stronger than I am.
[quote]Jaice wrote:
[quote]Consul wrote:
Is Ed Coan running with you? Trololololol[/quote]
Hahahahahaha
Following. We’re a similar age and I’m joining up too, hopefully. The major difference is, you’re a hell of a lot stronger than I am.[/quote]
Well thanks, man. You have a log?
CS
19 September 2012 - Bench Night
Warm-up
Bench Press
2 X 8 X 135
1 X 3 X 185
1 X 1 X 225
3 X 5 X 260* +5 lb. PR.
NOTES: Even though this was a PR, it was incredibly slow - probably because it felt like a million pounds. Oh well, finally on to 3s next week.
Paused Close-grip Bench Press
3 X 5 X 230
Incline Dumbbell Bench Press
4 X 10 X 65s
NOTES: We started off at a high(er) incline, then moved down one notch on the bench each set until we were almost flat.
Machine Flyes
2 X 15 X 80
Weighted Dips
4 X 10 X BW + 25 lbs.
NOTES: Done with a 25 suspended on a chain around our neck. I felt badass.
Overhead Cable Tricep Extensions
1 X 10 X 60
3 X 10 X 70
[i]ENDING NOTES: Pretty solid lift today. Kind of disappointed with how the benching went, but I’ll get it back next week. Gotta run tomorrow and then I have squats and speed pulls on Friday.
In other news, probably getting a job at a coffee shop/cafe/whatever the fuck you wanna call it. I went in to the place yesterday and applied. The owner saw that I spoke Spanish and almost offered me a job right on the spot. She said’ she’d call me back, so it’s time to play the waiting game.
Also, I have homecoming on Saturday night. Don’t have a date, but I don’t care because I plan on dancing my face off and going HAM at the after party. This weekend is going to be rowdy.[/i]
CS
You’ve made some impressive fucking progress Mr… will definitely be re-following.