Squats & Deadlifts

Now that 365 is over, I am going to change things up a bit for a while. I have an idea on what I am going to do, but I have not written it out as of yet. After tonight, I probably won't lift weights for another week, so this blog will be a little quiet.

Squat

138/5, 138/5, 158/4, 188/3, 248/2
278/5, 303/2, 303/2, 303/2, 258/5

Front Squat

178/5, 178/5, 178/5

Deadlift

228/5, 278/5, 318/5, 368/1

Upped the weight overall.... kept the reps low...easing back into the heavier weights. Getting a feel for them, as I haven't squatted that much weight in quite some time. In addition, I haven't done a traditional deadlift in months, so I kept the volume low and focused mostly on form.

The set of squats @ 278/5 was a really good, crisp set. The second rep on all three sets of 303/2 was slow, however.

All of the deadlift sets were easy. Left some in the tank with the 368 and used 1 rep as a starting point going forward.

Looking to play basketball on Monday. Other than that, still doing some holiday stuff through New Year's Day.

Week 52, Day 5: Last Day of LRB 365!

Bench Press

Over Warmup: 137/5, 157/4, 177/3, 197/2, 217/1
Work Sets: 187/14, one minute rest, 187/4 (50% set)

* Lowered the weight in the last two sets of the over warmup to see if it would yield higher reps in the first work set. Not really. Did 14, which I have done before.

Chins

Over Warmup: Bodyweight (BW)/5, 10/4, 15/3, 20/2
Work Sets: 15/8, one minute rest, 15/4

* Couldn't find a 25lb. dumbbell, so I skipped the set of 25/1 in the warmup.

Incline Bench Press

350 method- 3 sets, try to get 50 total reps, same weight, 2-3 minutes rest between each set.

Started light:

117/23, 117/15, 117/12- was able to get 50 reps, but it really burned.

LRB 365 IS OVER!!!!!!!!!

Week 52, Days 3 & 4

Day 3

Straight Bar Curls

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated Kettle Bell Triceps Extensions

35/20,20,11, 26/17, 22/20 (30 seconds rest in between each set)

* Tried the kettle bells tonight. Much harder than DBs, despite the weight being the same. As you can see, I couldn't get through 3 sets of 20 at 35 pounds, let alone 5 sets. How the weight is gripped is the big difference here.

Abs

100 total reps, various exercises, untimed, but short rest in between each set 

Day 4

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)

Week 52, Day 2

Calf Press (Machine)

180/15,15,15
 
Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/17, one minute break, 163/8 (50% set)

*  163/17 is a rep PR. The work sets took a lot out of me!

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/15, one minute break, 268/6 (50% set)

* Work sets were killers, but I'm happy with the results.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

* Very happy that today was the last day for this routine. It was a killer!!! But, I definitely progressed with it throughout the phase. I hated front squats when I first did them months ago, but I have come to appreciate them now. I'll definitely use them going forward.

Week 52, Day 1

Press Behind the Neck (Sitting)

Over Warmup: 75/5, 85/4, 105/3, 125/2, 145/1
Work Sets: 130/14, one minute rest, 130/4 (50% set)

* Worked out at a different gym tonight, where I do not know the weight of the bars. Therefore, I assumed 45 pounds.

* Got 127/13 last time and did 130/14 tonight. Not a bad way to cap PBNs in 365.

Seated Cable Row

140/10, 155/12, 170/10 (Nautilus cable low row machine)
150/10, 150/10, 150/10 (regular machine, close grip handle)

* This gym had a Nautilus cable low row machine, so I decided to try it. It was much easier than the regular machine.

Decline Bench Press

225/7, 225/6, 225/5, 225/5, 225/5

* I worked out tonight at the gym that I trained at regularly from 2004-2009. I moved away, but was in the old neighborhood tonight, so I popped in for a workout. Good session overall. Felt strong tonight.

Week 51, Day 5

Plate Loaded Calf Raises

190/13,13,13

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/20

*223/20! GOAL MET!!!!

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 left leg, 50/20 right leg, 50/20 left leg, 50/20 right leg

1 Legged Unilateral Leg Press

177/20 right leg, 177/20 left leg, 177/20 right leg, 177/20 left leg

One more week left in 365. I can't say I'm upset about that!

Week 51, Day 4

I've had a tweak in my left shoulder over the past few days that I hoped would heel by tonight. Alas, it did not. Therefore, I am going to skip the final small session (Day 5) of shoulder work this week.

Bench Press

Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/4 (50% set)

* Same results as last time. Was hoping to get 14 or 15 reps, but it wasn't in the cards tonight. :(

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/8, one minute rest, 15/5, one minute rest, BW/5

* Finally went up to 8 reps. Felt good, so I decided to do 15 for a second set and got 5. Very happy with tonight's session of chin ups.

Incline Bench Press

137/17, 157/10, 157/9, 137/10

* Decided to keep it light due to the banged up shoulder.

Going for 223/20 in the squat tomorrow!!!!

Week 51, Day 3

Calf Press (Machine)

180/15,15,15
 
Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/16, one minute break, 163/8 (50% set)

*  Increased the first work set by one rep. Killer sets, but I met my goal.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/17

* I wanted to see how many I could do in one set of 268, so I went all out in one and abandoned the second set. The last few reps were very difficult.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

Week 51, Days 1 & 2

I only played a couple of games of basketball tonight, so I had time to get two of the small workouts in afterward.

Day 1

Upright Rows

35/15,15,15,15,15 (45 seconds rest in between each set)  

Face Pulls (double pulley w/ rope)

35/15,15,15,15,15 (45 seconds rest in between each set)

Day 2

EZ Bar Curls

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Seated DB Triceps Extensions

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Hanging Leg Raises (Abs)

10,10,10,10,10,10 (60 seconds rest in between each set)

Week 50, Day 6

Press Behind the Neck (Sitting)

Over Warmup: 77/5, 97/4, 107/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)

* Same results with the work sets as last time I did this, which was November 19. Not bad, considering it has been a while.

Seated Cable Row

140/10,10

Decline Bench Press

207/8, 187/10, 187/11

Chins

Bodyweight: 9 

Pretty good workout considering I was out at the bars late last night. Mixing in water is the way to go!

Week 50, Days 4 & 5

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)

EZ Bar Curls

45/15,15,15,15,15 (45 seconds rest in between each set)

Seated DB Triceps Extensions

45/15,15,15,15,15 (45 seconds rest in between each set)

* Ended the workout with some untimed ab work. 

Week 50, Day 3

I was absolutely exhausted this evening and had no desire to go to the gym. Skipping the workout was definitely on my mind, but I knew that I would get up and go, as I always do when I feel this way. In any event, I wasn't expecting much tonight based on how tired I felt.

Plate Loaded Calf Raises

190/12,12,13

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/19

* I somehow managed another rep PR! Don't ask me how. My warm up sets were fine, but I just didn't feel like I had much in me tonight. The 223 started feeling a bit taxing at the 12th rep and I briefly thought about it racking it at that point. But, something inside of me told me to keep going. When I hit 15, I told myself that if I did 4 more, I would have a new PR. So, that's what I did. :)
I only have one more regular squat day in 365, so I'd love to get 20 reps on this weight on the last day.

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 left leg, 50/20 right leg, 50/20 left leg, 50/20 right leg

1 Legged Unilateral Leg Press

177/20 right leg, 177/20 left leg, 177/20 right leg, 177/20 left leg

Week 50, Day 2

EZ Bar Curls

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated DB Triceps Extensions

35/20,20,20,20,20 (30 seconds rest in between each set)

* Did some untimed ab work after this, followed by 2.5 hours of basketball. I am exhausted.

Week 50, Day 1

Got fat over Thanksgiving, as expected. As a result, I was very sluggish during basketball last night, as also expected. I decided to do the bench press day on the first day back from the week off because bench press is always the first to go south after time off.

Bench Press

Over Warmup: 137/5, 157/4, 177/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/4 (50% set)

* Decreased one rep in each of the work sets from last time (November 22). I'm not really upset about it because as mentioned before, time off and bench press are not a great combination for me.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/5

* Lost grip of the 15 pound ball after the 7th rep. May have been able to do an 8th rep had I held on to it. We'll never know. Increased the last set by one rep compared to last week. Good session of chins tonight.

Incline Bench Press

172/10, 172/9, 172/7, 132/15

* Good sets.

Week 48, Day 6 / Week 49- off

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/18

* I decided to max out my reps in one set and not do the 50% second set tonight. 18 reps!!! Definitely a rep PR at this weight!!! Great feeling right before the off week!!!

Plate Loaded Calf Raises

190/12,12,12

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

157/20 right leg, 157/20 left leg 
167/20 right leg, 167/20 left leg


Week 49 will be the last scheduled off week of the program. Three weeks of training after that will finish up 365. I may have to spread some of the sessions out over that time due to holiday functions.

Have I mentioned that I am pumped about squatting 223 for 18 yet?

Happy Thanksgiving- see you next week at some point.

Week 48, Days 4 & 5

I did these two small sessions this morning. This leaves one more session for the week, which I will do on Tuesday. After Tuesday, I have a scheduled week off, followed by three more weeks of this phase. After that, LRB 365 will be complete!

Days 4&5

EZ Bar Curls

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Seated DB Triceps Extensions

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Hanging Leg Raises: 60/10,10,10,10,10,10
super set with
Face Pulls (double pulley w/ rope): 50/10,10,10,10,10,10 (60 seconds rest in between each super set)

Upright Rows

45/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 48, Day 3

Bench Press

Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)

* Exact results as last week. Felt OK, just didn't increase one rep.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/4 (almost 5)

* Did these reps slowly and really concentrated on form. I also decided to add a second set of bodyweight chins after a second one minute rest.

Incline Bench Press

182/6, 162/10, 162/9, 132/14

Week 48, Day 2

Calf Press (Machine)

180/13,13,13

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/15, one minute break, 163/8 (50% set)

* Felt strong during both work sets, but they took a lot out of me. Increased each of the work sets by one rep.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/14, one minute break, 268/7 (50% set)

* 268/2 & 303/1 didn't go up as fast as usual, so I was worried about my work sets.I did end up increasing both work sets by one rep, but I did a lot more touch and go reps than usual.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

Week 48, Day 1

Upright Rows

35/15,15,15,15,15 (45 seconds rest in between each set)  

Face Pulls (double pulley w/ rope)

35/15,15,15,15,15 (45 seconds rest in between each set)

I did this small workout before playing basketball last night.

Week 47, Days 5 & 6

Day 5

Press Behind the Neck (Sitting)

Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)

* Increased the first work set by 1 rep.

Wide Grip Lat Pulldown

140/12, 150/10, 160/8,8,8

* The seated row machine was taken, so I did these instead.

Decline Bench Press

222/6, 182/11,9,11

* OK workout. Nothing great, but nothing bad, either.

Day 6

EZ Bar Curls

45/15,15,15,15,15 (45 seconds rest in between each set)

Seated DB Triceps Extensions

45/15,15,15,15,15 (45 seconds rest in between each set)

Abs

Did an ab circuit with a bunch of different exercises.  

Week 47, Days 3 & 4

Day 3

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/13, one minute rest, 223/7 (50% set)

* +10 session. All reps in both work sets were explosive. I could have easily done more than 13 & 7, respectively.

Plate Loaded Calf Raises

190/12,12,12

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

117/20 right leg, 117/20 left leg 
157/20 right leg, 157/20 left leg 

Day 4

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)

Week 47, Days 1 & 2

Day 1

Bench Press

Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/14, one minute rest, 187/5 (50% set)

* Felt good tonight. +1 on the first work from last week & +2 on the second set.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7.5, one minute rest, BW/6.5 (50% set)

* Eh.

Incline Bench Press

132/20,14,12

Day 2

EZ Bar Curls

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated DB Triceps Extensions

35/20,20,20,20,20 (30 seconds rest in between each set)

Hanging Knee Raises (Abs)

20,20,13,13,13 (30 seconds rest in between each set)

Week 46, Days 5 & 6

Day 5

Calf Press (Machine)

180/12,12,12

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/14, one minute break, 163/7 (50% set)

* Increased the first work set by one rep. Goal met. Good set.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/13, one minute break, 268/6 (50% set)

* Like the above, I upped the first work set by one rep. Tough, but not as hard as last week.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

Day 6

Upright Rows

45/10,10,10,10,10,10 (60 seconds rest in between each set)

Face Pulls (double pulley w/ rope)

50/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 46, Day 4

EZ Bar Curls

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Seated DB Triceps Extensions

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Hanging Leg Raises (Abs)

10,10,10,10,10,10 (60 seconds rest in between each set)

Week 46, Day 3

Press Behind the Neck (Sitting)

Over Warmup: 77/5, 87/4, 97/3, 127/2, 147/1
Work Sets: 127/12, one minute rest, 127/5 (50% set)

Bumped up the weighs from last week, which were too easy. I am going to stick with these weights for the balance of the program, as they felt like I was hoping they would.

Seated Cable Row

140/10,10,10,10,10

Decline Bench Press

222/7 (almost 8, failed 1/2 way up), 182/10, 182/8, 132/16

Was hoping for 8 with 222, but I'm not too upset that I didn't get it. Very close. Will go for it next time.

Solid enough session- not much to say about today's workout other than that.

Week 46, Days 1 & 2

Day 1

Plate Loaded Calf Raises

190/12,12,12

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/12, one minute rest, 223/6 (50% set)

* The human body is a strange thing. I didn't have a great night of sleep last night and I played a lot of basketball this week. As a result, I was not expecting much of a squat workout tonight. Well, I couldn't have been more wrong. This was a GREAT session.... a +10 under the Paul Carter grading system. All of the sets were strong and both work sets weren't really that draining at all. I have no idea why or how that happened, but I will gladly take it!

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 right leg, 50/20 left leg, 50/20 right leg, 50/20 left leg

1 Legged Unilateral Leg Press

77/20 right leg, 77/20 left leg (inner leg)
97/20 right leg, 97/20 left leg (outer leg)

* First time doing this exercise- went a bit too light on the weights as all of the sets were easy. 

Day 2

Upright Rows

35/15,15,15,15,15 (45 seconds rest in between each set)

Face Pulls (double pulley w/ rope)

35/15,15,15,15,15 (45 seconds rest in between each set)

Week 45, Days 5 & 6

Day 5

Bench Press

Over Warmup: 132/5, 152/4, 172/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/3 (50% set)

* To change things up a bit for this phase, I decided to increase the weights in the warm up sets and lower the weight in the work sets. I used everything in the tank to push the 13th rep out in the first work set, so I didn't have anything left for the second set.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 18/2, 25/1
Work Sets: 15/7, one minute rest, BW/7 (50% set)

* In this phase, I am going to use 15 pounds for the first work set and try to match the reps performed in that set with bodyweight chins in the second set.

Incline Bench Press

132/16,13,11

Day 6

Seated Knee Raises (Abs)

15,15,15,15,15 (45 seconds rest in between each set)

EZ Bar Curls

40/15,15,15,15,15 (45 seconds rest in between each set)

Seated DB Triceps Extensions

40/15,15,15,15,15 (45 seconds rest in between each set)

Week 45, Days 3 & 4

Day 3

Calf Press (Machine)

180/12,12,12

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/13, one minute break, 163/7 (50% set)

* Good sets. Similar to last week. Upped the second set by one rep. Probably could have done another one, as well.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/12, one minute break, 268/6 (50% set)

* Upped the work sets by 10 pounds for this phase. Both work sets were a real grind, but I met my goal for each.

Parallel Step Ups

Bodyweight: 20 right leg, 20 left leg, 20 right leg, 20 left leg

Day 4

Upright Rows

35/20, 25/20,20,20,20 (30 seconds rest in between each set)

Didn't know what weight to use. After the first set, I knew that 35/20 would be too much for the remaining 4 sets, so I lowered it to 25. I will stick with 5 sets of 25/20 when I do this exercise with 30 second breaks.

Face Pulls (double pulley w/ rope)

* First time ever doing this exercise.

20/20,20,20,20,20 (30 seconds rest in between each set)

Week 45, Day 2

After playing basketball, working up a huge sweat, and being really tired, I realized that I still had 25 minutes left before the gym closed. Perfect for a small session.

EZ Bar Curls

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated DB Triceps Extensions

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated Knee Raises (Abs)

20,20,15,11,11 (30 seconds rest in between each set)
 * The program calls for 5 sets of 20 for abs, which I obviously cannot make right now. I will keep working at it!

Week 44, Day 6 & Week 45, Day 1

Week 45 marks the start of the second portion of this final phase of LRB 365. The days & types of workouts are the same, but some of the exercises change, as you will see going forward.

Week 45, Day 1

Press Behind the Neck (Sitting)

Over Warmup: 65/5, 75/4, 85/3, 105/2, 125/1 
Work Sets: 110/11, one minute rest, 110/6 (50% set)

I haven't done this exercise in almost a year, so I was really unsure on what weights to use. These weights were pretty easy, so I will probably increase them next week.

Seated Cable Row

130/10, 130/10, 140/10, 150/8, 150/8

I can't remember the last time I did this exercise.

Decline Bench Press

187/10, 187/10, 167/12, 167/10

Another exercise that I haven't done in forever.

It felt good to do these exercises- nice change of pace.

Week 44, Day 6

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

This marks the end of DB side laterals & front raises. I am going to replace them with upright rows and face pulls for the rest of the year.

Week 44, Days 4 & 5

Due to certain machines & benches being taken, I ended up doing the "Day 5" portion in the middle of the "Day 4" portion. The following is the order in which I did all of the exercises of both "days":

Plate Loaded Calf Raises

190/12,12,12

Squat

Over Warmup: 133/5, 163/4, 183/3, 243/2, 263/1
Work Sets: 208/17, one minute rest, 208/5 (50% set)
  *Went up one rep to 17 and I am pretty happy about it. Tough set, but not an absolute killer. Only managed 5 in my second set, but that's fine with me. Happy with the results.

DB Biceps Curls

22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)

Single Pulley Triceps Pushdowns

55/10,10,10,10,10,10 (60 seconds rest in between each set)\

Bodyweight Lunges

40 right leg, 40 left leg,

Lying Hamstring Curls

70/20
 * Decided to do only one set here in an effort to conserve some energy for the week. I want to try to avoid feeling so run down by week's end.

Good workout overall, body felt good, no complaints.  

Week 44, Day 3

I did this workout on Friday:

DB Side Laterals

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

DB Front Raises

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 44, Day 2

Paul Carter rates his workouts a +10 (great session), 80 (normal session), and -10 (poor session). Well, my workout tonight was probably a -40. Beyond pathetic. I had nothing in the tank at all. My goal for the bench press tonight was 202/12. I barely was able to do 8. I can think of four possible factors, but I am not sure how much each one applies.

First, I had trouble falling asleep last night, so I slept about 2 hours less than what I wanted to. Despite that, I still ended up getting around 6 hours of sleep. Thus, I am not completely sold that lack of sleep was a big factor in tonight's poor workout.

Second, I had to use a thicker bar to bench with tonight. Perhaps not being used to the feel of that bar was a contributing factor to less reps? If that's the case, I think that is rather pitiful to be honest with you.

Third, I haven't benched since October 1, so that could be too long of a drought. I put merit into this idea because I tend to lose strength in bench pressing pretty quickly.

Fourth, my body just felt worn down all day today after the week of training. Optimally, I would have taken tonight off and done the session tomorrow. However, I have plans tomorrow night and Saturday so I had to get the session in tonight.

The longer I do this phase of 365, the more I feel that the workouts plus the basketball are just too much for me. My body often feels worn out, but not in the good way.

In any event, here are tonight's numbers:

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/8, one minute rest, 202/3 (50% set)

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/12, one minute rest, BW/4 (50% set)

* The chins weren't bad considering how I felt. The 12 reps matched my effort last time and the second set of 4 reps was only 1 rep less than last time.

Incline DB Press

80's/9, 75's/9- drop set to 55's/8

* No gas left after the 75's/9, so I just did a drop set with the 55's and then called it a night.

Week 44, Day 1

Post-basketball small session:

DB Curls

20's/15,15,15,15,15 (45 seconds rest in between each set)

Single Pulley Triceps Pushdowns

50/15,15,15,15,15 (45 seconds rest in between each set)

Week 43, Days 5 & 6

"Day 6" first, then "Day 5", since I didn't have time to sneak it in after basketball.

Day 6

Calf Press (Machine)

160/15, 170/15,15

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/13, one minute break, 163/6 (50% set)

* Very good set- challenging, but it didn't kill me. The set of 13 this week was not as difficult as the set of 12 the last time I did these.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 258/14, one minute break, 258/7 (50% set)

* Pretty difficult, but I met my goal of increasing the first set by 1 rep compared to last time.

One Legged Leg Press

70/20,20,20,20 (10 each leg per set)


Day 5

DB Side Laterals

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

DB Front Raises

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

* No complaints at all tonight, except that this stuff is really, really hard and draining. :)  But, that's why we do it, right?

Week 43, Day 4

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/14, one minute rest, 127/3 (50% set)

* Gave it my all to get the 14 reps... didn't have much left on the second set, though. Those 3 reps were tough and I failed on the 4th!

Plate Loaded T-Bar Rows

90/11,11,11,11,11

Hammer Strength Incline Press

200/10,8, 180/10, 90/20, 180/8

Week 43, Day 3

Tossed in a small session tonight:

DB Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

70/20, 80/20,20, 70/20,20 (30 seconds rest in between each set)
* The gym I went to tonight did not have a single pulley machine, so I had to use the double pulley. I wasn't sure what weight to use, hence the bouncing around.

Week 43, Day 2

Squat

Over Warmup: 133/5, 163/4, 183/3, 243/2, 263/1
Work Sets: 208/16, one minute rest, 208/5 (50% set)
  * Same amount of reps (16) on a weight 2 pounds heavier than last time. Happy with the result, considering the week off. However, the set killed me. So much so that I only managed 5 reps on the second set.

Plate Loaded Calf Raises

180/12, 190/10,11

Lying Hamstring Curls

70/20,20,20,20

Bodyweight Lunges

20 right leg, 20 left leg, 20 right leg, 20 left leg

Ab Coaster

20/20,20,20,20,20 (30 seconds rest in between each set)

Week 42- off; Week 43, Day 1

I had an unbelievable time in California and would definitely love to move there one day.  Much food and drink was consumed.  Now it is back to the grind.

I played basketball last night, but before that, I did the following small workout:

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

7.5's/20,20,20,20,20 (30 seconds rest in between each set)


Squats will occur later on tonight.

Week 41, Day 6

Last day of lifting before my week off.

Plate Loaded Calf Raises

180/12,12,12

Squat

Over Warmup: 135/5, 166/4, 186/3, 241/2, 266/1
Work Sets: 206/16, one minute rest, 206/8 (50% set)
  * I tweaked my form a bit and it was great. I was strong throughout and each set went really well. In light of my poor performance that last time I did squats, I decided to lower the weight for the work sets and concentrate on form. I'm glad I did. No lower back pain whatsoever and I banged out 16 and 8 reps, respectively. Very happy going into my week off. Great workout.

Lying Hamstring Curls

70/20,20,20,20

Bodyweight Lunges

20 right leg, 20 left leg, 20 right leg, 20 left leg

* Basketball tomorrow. Next lifting session will hopefully be Thursday, October 17. (perhaps a small session on October 16) If I have a chance, I will do some cardio in the hotel gym while away.

Week 41, Day 5

I was able to sneak in this small session last night. Squats this afternoon.

DB Side Laterals

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

DB Front Raises

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 41, Day 4

I decided to flip my OHP & squat days due to my hurting quad. My goal is to squat on Sunday. 

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/13, one minute rest, 127/6 (50% set)

* Really strong work sets. I increased from 12 to 13 reps on the first set and from 4 to 6 on the second. I could have likely done 14 on the first set, but I wanted to leave something in the tank for the second set.

Plate Loaded T-Bar Rows

90/11,11,11,11,11

Hammer Strength Incline Press

140/18, 140/16, 200/8, 180/10, 180/10

* Great workout overall- felt really strong.

Week 41, Day 3

DB Biceps Curls

22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)

Single Pulley Triceps Pushdowns

55/10,10,10,10,10,10 (60 seconds rest in between each set)

I did the above workout after playing basketball last night. During basketball, I collided with someone and injured my quad. Nothing serious, in that I kept playing. However, it is a persistent pain, and I am scheduled to do squats tonight.  Not sure how that is going to work- may have to juggle the schedule a little bit.

Since I am going to California early next Wednesday morning, the way I see it is that I have the next 5 days to do three lifting sessions and play a night of basketball. Hopefully, we can accomplish that.

Week 41, Day 2

Bench Press

Over Warmup: 112/5, 132/4, 152/3, 202/2, 222/1
Work Sets: 202/11, one minute rest, 202/4 (50% set)

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/12, one minute rest, BW/5 (50% set)

Incline DB Press

70's/15, 70's/12, 80's/8, 65's/10

* Everything felt heavy tonight. Despite that, I did increase by 1 rep in each of the first work sets for the bench press and chins. The increase aside, I didn't feel very strong tonight. I would ordinarily call this a minus session, but because I increased I suppose I can't call it that. Ah well.

Week 41, Day 1

DB Side Laterals

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

DB Front Raises

12.5's/15,15,15,15,15 (45 seconds rest in between each set)

*Did this workout after playing 2 hours of basketball. 

Week 40, Days 3 & 4

Week 40, Day 4

* Did the small workout first because all of the squat racks were taken. :/

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

Week 40, Day 3

Calf Press (Machine)

150/15,15,15

Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/12, one minute break, 163/6 (50% set)

* The work sets were so difficult... no idea how I made it through.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 258/13, one minute break, 258/7 (50% set)

* Difficult again, but I made it. Low on gas tonight, though. Very difficult.

One Legged Leg Press

90/20, 70/20,20,20 (10 each leg per set)
* 90 was a difficult first set, and since I was out of gas, I lowered the weight to 70 for the remaining sets. 

I'm EXHAUSTED. Between playing basketball for 4 hours per week and this program, I am starting to wonder if I am doing too much. I had zero energy today, despite a great sleep last night. I am most definitely looking forward to the next few days off. 

Week 40, Day 2

DB Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

35/20,20,20,20,20 (30 seconds rest in between each set)

Ab Coaster

20/20,20,20,20,20 (30 seconds rest in between each set)

Week 39, Day 6 & Week 40, Day 1

Week 39, Day 6

DB Side Laterals

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

DB Front Raises

15's/10,10,10,10,10,10 (60 seconds rest in between each set)

Week 40, Day 1

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/12, one minute rest, 127/4 (50% set)

* I was hoping for 13 reps on the first set and 6-7 on the second. I think doing the small delt workout prior to this weakened me a little bit.

Plate Loaded T-Bar Rows

90/10,10,10,10,10

Hammer Strength Incline Press

90/20, 180/11,9,9,10

* I am going on a short trip to Cleveland this weekend, so I only anticipate being able to do a total of 4 "days" this week. I will have a full week of training next week, followed by a week long trip to California starting in the middle of the following week, which will serve as a week off from training. 

Week 39, Day 5

Squat

Over Warmup: 132/5, 163/4, 188/3, 238/2, 268/1
Work Sets: 228/13, one minute rest, 228/1 (50% set)
  * The 13 rep set absolutely destroyed me. My form probably went a bit in the middle of it because my lower back starting hurting during the last few reps. It was BRUTAL. So brutal that I could only muster 1 weak rep after the minute rest. Why? Good question. I worked out in the morning, which is something I rarely do, so maybe I wasn't fully awake yet?? I don't know. What I do know is that I was completely spent after the 13 rep set and could barely unrack the weight when I tried to do the second set a minute later.

Plate Loaded Calf Raises

180/12,12,12

Lying Hamstring Curls

70/20,20,20,20

Bodyweight Lunges

20 right leg, 20 left leg, 20 right leg, 20 left leg

Week 39, Days 3 & 4

Day 3

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/10, one minute rest, 202/5 (50% set)

* Increased one rep on each of the work sets, which is the goal.

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 25/1
Work Sets: BW/11, one minute rest, BW/6 (50% set)

* Also increased one rep on each of the work sets.

Incline DB Press

60's/19, 70's/12, 80's/8

Day 4 

DB Biceps Curls

22.5's/10,10,10,10,10,10 (60 seconds rest in between each set)

Single Pulley Triceps Pushdowns

45/10,10,10,10, 55/10,10 (60 seconds rest in between each set)

* Moved the weight up the 55 after the 4th set because the first four sets were really easy.

 * This was a GREAT workout- I had a lot of strength tonight. 

Week 39, Day 2

After playing basketball for 2 hours, I was able to do the following:

Small Workout- Shoulders

DB Side Laterals

10's/15,15,15,15,15 (45 seconds rest in between each set)

DB Front Raises

10's/15,15,15,15,15 (45 seconds rest in between each set)

Week 38, Day 6 & Week 39, Day 1

Tonight, I worked out as a guest in a gym that my friend works out in. Since I was not able to do the final small workout of last week after basketball last night, I tacked it on at the end of tonight's session.

NOTE: Since I did not know the weight of the olympic bars at this gym, I worked under the assumption that they weigh 45 pounds.

Week 39, Day 1

Calf Press (Machine)

120/15,15,15

Front Squat

Over Warmup: 100/5, 125/4, 150/3, 190/2, 215/1
Work Sets: 175/10, one minute break, 175/5 (50% set)

* I programmed front squats too high since I wanted to do 12 & 6 reps on the work sets. I wasn't sure how to program them, as I have never done a 1RM front squat. According to what I read, 80% of the 1RM of a regular squat seems to be a pretty standard number to use to guess a 1RM on the front, so that is what I used. It proved to be too heavy for what my goal was, so I will lower the weight next week.

Stiff Legged Deadlift

Over Warmup: 145/5, 180/4, 215/3, 270/2, 305/1
Work Sets: 260/12, one minute break, 260/6 (50% set)

* Great work sets- really felt my abs burning. Perfect weight to use to try to increase my reps each week.

One Legged Leg Press

60/20,20,20,20 (10 each leg per set) (easy)

Small Workout (Week 38, Day 6)

DB Biceps Curls

15's/20,20,20,20,20 (30 seconds rest in between each set)

Single Pulley Triceps Pushdowns

30/20,20,20,20,20 (30 seconds rest in between each set)

Week 38, Day 5

Overhead Press

Over Warmup: 67/5, 82/4, 98/3, 123/2, 142/1
Work Sets: 127/12, one minute rest, 127/6 (50% set)

Plate Loaded T-Bar Rows

90/10,10,10,10,10

Hammer Strength Incline Press

180/10, 180/10, 180/8, short rest, 90/15, 90/15

Week 38, Days 3 & 4

Tonight, I decided to do one of the "big" workouts and one of the "small" workouts. This is probably going to happen quite often, to make up for not being able to go to the gym 6 times per week most of the time.

Big Workout- Legs (Day 3)

Plate Loaded Calf Raises

180/10,10,10

Squat

Over Warmup: 132/5, 163/4, 188/3, 238/2, 268/1
Work Sets: 228/12, one minute rest, 228/6 (50% set)
  * Wow- this was TOUGH! I really felt it in my abs, more than anything else. Talk about an endurance test!

Lying Hamstring Curls

55/20, 60/20, 60/20, 60/20

Bodyweight Lunges

40 right leg, 40 left leg

Small Workout- Shoulders (Day 4)

DB Side Laterals

7.5's/20,20,20,20,20 (30 seconds rest in between each set)

DB Front Raises

5's/20,20,20,20,20 (30 seconds rest in between each set)

Week 38, Day 2

Played basketball, then did Small Workout #1 in the program.

5 sets of 20 for each exercise with only a 30 second rest in between each set, using a light weight.

DB Curls

15's/20,20,20,20,20

Single Pulley Triceps Pushdowns

30/20,20,20,20,20

Ab Coaster

20/20,20,20,20,20

Next Phase; Week 38, Day 1

We have hit the final phase of LRB 365, which will last until the end of 2013. It calls for 6 workouts per week, consisting of "3 big" and "3 small" sessions. Right off the bat, I will tell you that it is highly unlikely that I will be able to do 6 workouts per week. Without making myself crazy, I am just going to do what I can each week. The small workouts can be done at home with dumbbells, so I may look into obtaining some if getting to the gym so often is too much of a hassle. Also, I may be able to get some of the small workouts in on basketball nights. I am going into this phase with an open mind, taking each week one at a time with regard to how much I can dedicate to working out.

Week 38, Day 1

Bench Press

Over Warmup: 107/5, 132/4, 157/3, 197/2, 222/1
Work Sets: 202/9, 202/4

* The rule for this phase is do the first work set for as many reps as possible, take no more than a one minute break, and then do a second set at the same weight for half the reps done in the first set. (aka a 50% set)

Chins

Over Warmup: Bodyweight (BW)/5, 5/4, 10/3, 15/2, 20/1
Work Sets: BW/10, BW/5 (50% set)

Incline DB Press

60's/18, normal rest, 70's/10, short rest, 50's/12, long rest, 70's/10, short rest, 50's/10

Tomorrow is a basketball night. Time permitting, I will do one of the "small" workouts afterward.

Week 37, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 358/1, 363/1, 388/1, 363/3

Stiff Legged Deadlift

253/12 (overhand grip)

Barbell Shrugs

338/5, 238/20

Chins

8,8,8

Barbell Curls

92/10

* This was a nice way to conclude this phase of 365. The heavy deads were grinders and the set of 12 stiff legs was a good endurance test.  365 calls for a week off before the final phase, which lasts for the rest of the calendar year. I am going to California for a week in October, so I think I am going to start the next phase next week and just take the week off in October instead of now.

Week 37, Day 2

Bench Press

137/5, 157/4, 167/3, 187/2, 222/1, 227/1, 232/1, 202/9

Incline Press

157/15,11

Bodyweight Dips

101 Bench Dips broken down into sets of 15, 10, 8, and 7, with short rest in between each.

* Good workout. Felt strong tonight. I've really been killing the heavy singles in the bench press lately. I wonder if my 1RM has gone up. I really felt the burn in my triceps after the 101 reps of bench dips. Also, I was able to play basketball last night without any leg pain! Here's to hoping that I'm back!!

Week 37, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 293/1, 298/1, 308/1
Pause: 263/3,3

Leg Press

360/17,17

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

180/10,10,10

Strong workout. Going to try to play basketball tomorrow- hopefully no leg cramps!

Week 36, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 343/1, 358/1, 363/1, 323/3,3

Stiff Legged Deadlift

253/11 (overhand grip)

Barbell Shrugs

328/5, 228/20

* 228/20 felt about right. I like to pause at the top of each rep for shrugs and by the time the 12th rep hit, I started to feel the burn.

Chins

8,8,8

Barbell Curls

83/10,8

Abs

Double Pulley Rope Pulldowns: 3 sets of 20 with the full stack


* Decent workout, but I lacked the explosion that I had earlier in the week. I was able to do all of my programmed sets, but the heavier sets of deadlifts were slower than I would have liked.

Week 36, Day 2

Bench Press

137/5, 157/4, 167/3, 187/2, 212/1, 222/1, 227/1, 187/13

Benching was strong tonight. I am happy with 13 reps at 187. All of the singles went up fast and easy.

Incline Press

157/15,10

Best incline session of this phase of 365. I had a lot of energy tonight.

Bodyweight Dips

Narrow Grip: 7,6,6,7,7,8,5

I decided to do an extra set of regular dips in lieu of bench dips. 

Abs

Decline Bench Sit Ups: 12,10,10

* Great session. Sadly, it's probably because I've been eating pretty poorly for the last few days, as my birthday was Sunday. In other words, I've been working on the birthday cake that my mother made for me. Maybe the extra carbs are causing me to have more energy. I just finished off the last of it, though, which is a good thing.

Week 36, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 283/1, 293/1, 298/1
Pause: 248/3,3

Leg Press

360/16,16

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

170/10, 180/10,10


My legs felt great tonight- no cramps at all! It looks like the week off from cardio definitely helped. I am going to take this week off from basketball, as well, and hopefully come back strong after Labor Day. Squats were done with the Converse again and they felt strong.

Week 35, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 338/1, 343/1, 358/1, 303/3,3

Stiff Legged Deadlift

253/10 (overhand grip)

Barbell Shrugs

323/5, 183/20

* Still trying to find a weight where 20 reps is a challenge. 183 was very easy. May bump it up to 223 next week.

Chins

8,8,8

Barbell Curls

83/8,8

Abs

Decline Bench Sit Ups: 12,10,10 

* No complaints about this workout. Deadlifts felt good. The last two reps of the stiff legged set had me breathing heavy, but it was a great set.

Week 35, Day 2

My leg cramps were really bothering me on Monday, so I have decided to shut down cardio until after Labor Day. I'm not too thrilled about this to say the least, but I have reached the point of not having a choice. Hopefully, I will still be able to squat. I am going to push the start of next week up a few days and see how it goes.

In any event, I did the following tonight:

Bench Press

137/5, 147/4, 167/3, 187/2, 207/1, 212/1, 222/1, 177/15

222/1 went up really fast.. perhaps the fastest I've ever done it.
177/15 was pretty much what I expected. I was hoping for a little more than 15 reps, but the 15th rep was a grinder, so I stopped there.

Incline Press

157/12,8

Bodyweight Dips

Narrow Grip: 10,7,7,7,5,5
Bench Dips: 15,13,13

Abs

Didn't count the reps, but I did a bunch of abs tonight. I mixed between regular & decline sit ups. My guess is that I did about 75-80 total reps. 

Week 35, Day 1

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 273/1, 283/1, 293/1
Pause: 233/3,3

Leg Press

360/15,15

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

160/10, 170/10,10

* Above average workout. I squatted with Converse All Stars instead of the Nike Romaleos. Going forward, I am going to squat with the Cons to see if it helps the bad leg cramps that I have been getting for the past few months.

Week 34, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 313/1, 338/1, 343/1, 283/3,3,3

Stiff Legged Deadlift

253/8 (overhand grip)

Barbell Shrugs

313/5, 163/20

313 was solid; 163 was easy.

Chins

8,8,8

Barbell Curls

83/8,8

* Good workout.

Week 34, Day 2

Bench Press

137/5, 147/4, 167/3, 187/2, 197/1, 207/1, 212/1, 162/20

Incline Press

167/7, 157/9

I think the 162/20 wore me down for inclines. I failed towards the end of the 8th rep at 167. 157/9 was also harder than I would have liked it to be.

Bodyweight Dips

Narrow Grip: 5,5,5
Wide Grip: 5,5,7
Bench Dips: 20,12,10,10

* Shorter rest than last week between all sets of dips.

Week 34, Day 1

Squat

Regular: 166/5, 196/4, 226/3, 246/2, 256/1, 276/1, 281/1
Pause: 216/3,3

Leg Press

270/20, 360/15

Lying Leg Curls

115/10,10,10

Plate Loaded Calf Raises

135/10, 160/10,10

Week 33, Day 3

Deadlift

202/5, 243/4, 283/3, 293/2, 303/1, 313/1, 333/1, 243/3,3,3

Stiff Legged Deadlift

223/12 (overhand grip)

Barbell Shrugs

333/5, 143/20

Chins

8,8,8

Barbell Curls

83/8,8

* The workout was OK, but my body is really sore and feels beat up for whatever reason.
* With the shrugs, 333 was pretty heavy and 143 was pretty light. Will lower and raise, respectively, next week.
* 223/12 on the stiff legged deads was easy.

Week 33, Day 2

Did this workout last night.

Bench Press

137/5, 147/4, 167/3, 187/2, 192/1, 197/1, 207/1, 152/21

Incline Press

167/8,8

Bodyweight Dips

Alternated between the narrow and wide grips: 5,5,5,5,5,5

Bench Dips: 20,15,15,12

Week 32- off week; Week 33, Day 1

During the off week, I played basketball twice and ran on the treadmill once.

Interesting thing with the treadmill is that I was able to do 1.5 miles in 10:38, which blows away any time I have ever done on the track. Moreover, I wasn't even too winded at the end of that. I concluded the treadmill session with a few sprints. So, this begs the question...is the treadmill really like a performance enhancing drug in that I have never come close to running that time on the outdoor track? Or, does it force me to push my body more because I will fall off and injure myself if I don't? I think the answer to this question is the former because of the fact that I wasn't that tired after the 1.5 miles at that speed. When I run 1.5 miles on the track, at a slower pace, I am huffing and puffing afterward. There is no way I would be able to perform sprints after a track session like I did here.

Week 33, Day 1

The next five weeks consist of the LRB Strong 15 short cycle, where the goal is to ramp up strength. 3 days per week, squat one day, bench one day, deadlift one day. Very straight forward.

Squat

Regular: 163/5, 193/4, 223/3, 248/2, 253/1, 258/1, 273/1
Pause: 198/3,3

Leg Press

270/17,20

Lying Leg Curls

110/10, 115/10,10

Plate Loaded Calf Raises

135/10,10,10

Week 31, Day 3

Deadlift

188/5, 228/4, 278/3, 318/2, 348/1, 378/1, 403/1

I haven't deadlifted 400 in quite some time, so I decided to give it a try tonight. 403 was tough, but I pushed through it. I'm happy that I was able to hit it.

Pendlay Rows

133/8, 143/8, 153/6, 163/6, 168/6

Lying Leg Curl Machine
 
80/20, 80/20, 80/20, 80/20

Off week from lifting next week. I hope to get back on the basketball court on Monday.We'll see if the ankle holds up.

Week 31, Day 2

Front Squats

133/5, 153/4, 173/3, 183/3, 193/3

Felt my left ankle a little bit each time I unracked the weight. Nothing terrible, though. Good sets.

Leg Extensions

80/20,20,20,20

Adductor Machine 

(Position 9)
130/20, 150/15

Abductor Machine

90/17,17

* I decided to skip 1 legged work this week due to the ankle injury. I didn't think it was a good idea to put all of my body weight on the injured ankle. It probably wasn't too intelligent to do front squats, but in all honesty, they were fine. 

Week 31, Day 1

DB Shoulder Press

60's/18,14,12

Incline Bench Press

137/13,12,12

DB Side Laterals

15's/15,15,15,15,15,15

Single Pulley Triceps Pushdows

Reverse Grip, Short Straight Bar.

50/15,15,15,15,15

Sit Ups

20,15,15 

*Good workout...ankle was a non-factor since I trained upper body. Off day tomorrow. We'll see about front squats on Thursday. 

1 mile, Basketball, & Ankle Injury

1 Mile

7:27...in the rain...happy with that time!

After this, I went to play basketball. During the third game, I tripped over somebody and rolled my ankle. Very frustrating. I will definitely miss some cardio for at least one week. I hope it does not cause problems on leg days. Stay tuned.

Week 30, Day 3

Stiff Leg Deadlifts (medium weight)

Warm Up: 133/10, 223/3
Work Sets: 273/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

20/15,15,15,15

DB Curls

15's/25,25,25 (< 1 minute rest between each set)

Sit Ups

20,15,15 

Good workout, nothing eventful. 

Week 30, Day 2

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 303/1

* 278 moved really fast and 303 felt very good, as well.

Front Squats

*Decided to work on these rather than the Super Squat Machine.

138/6,7,8,10

Leg Press

450/10,10,10
540/10

1 Legged Leg Press

90/10,10,10,10

Sit Ups

20,15,15 

Week 30, Day 1

Overhead Press

Warm Up: bar/a bunch, 97/6, 137/3
Work Sets: 157/5,5,5 (all sets were solid; best OHP session since I started doing these again)


Bench Press

137/5, 157/4, 182/3, 202/2, 227/1, 242/1, 247/1

227 & 242 were easy. 247 moved well. I feel like I would have been able to do 252 today, if not more.

Upright Rows
(EZ Bar)

80/10,10,10,10,10 (1 minute break in between each set)


Single Pulley Pushdowns
* V Bar

50/15,15,15,15,15 (1 minute break in between each set)

* Played basketball after this workout.

Week 29, Day 3

"Heavy"

Deadlift

188/5, 228/4, 278/3, 318/2, 338/1, 368/1, 388/1

368/1 was solid; 388/1 was a bit of a grinder, but never in doubt.

Weighted Chins

10/7, 15/6, 20/6, 20/6, 20/6

* Unfortunately, the belt where one loads weight on was nowhere to be found, so I was forced to hold a dumbbell with my feet. I could barely hang on to the 20 because it would start to slip at about the 4th rep of each set. I likely would have been able to do more weight and reps if I could have secured the DB better. 

Lying Leg Curl Machine
 
80/20, 80/20, 80/20, 80/20

Week 29, Day 2

 1 Mile Run

 7:35; not bad considering that I haven't done it in a while.

"Light"

Front Squats

133/5, 153/4, 173/3, 178/3, 183/3

Second time doing this- felt much better than the first time, though I am still getting used to it. I watched a form video today and that helped a great deal.

Leg Extensions

80/20,20,20,20

Adductor Machine 

(Position 8)
120/20, 130/20

Abductor Machine

90/17,17

DB Lunges

15's/20,20
Bodyweight/20,20
* 80 reps per leg

Week 29, Day 1

"Light" 


DB Shoulder Press

60's/16,13,12

Incline Bench Press

137/12,12,12

Bent Over Lateral Raises

10's/20
12.5's/15,15,15,15

Single Pulley Triceps Pushdows
* Extremely short rest in between sets

Rope.

40/15,15
30/15
25/15
20/15

Week 28, Day 3

Day 3 ("Light")

Stiff Leg Deadlifts (medium weight)

263/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

15/15,15,15,15

DB Curls

15's/25,25,25 (short rest in between each set; arms were burning by the end)


Played basketball afterward.

Week 28, Day 2

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 298/1

Felt good today... the 298 seemed like a solid rep.

Super Squat Machine

4 plates each side/8,8,8,8

Leg Press

4 plates each side/10
5 plates each side/10,10,10

1 Legged Leg Press

1 plate each side/10,10,10,10

Overall good workout....was definitely a better session compared with the last time I did this workout in Week 26.

Week 28, Day 1 and Conditioning

"Heavy"

Overhead Press

153/5,5,5 (last set was the most difficult.. still getting used to doing OHP again)

Bench Press

137/5, 157/4, 172/3, 202/2, 222/1, 242/1, 252/got about 3/4 of the way up, but ultimately failed.

242/1 wasn't too difficult, so I thought I'd be good for 252. Perhaps doing the OHP first took it out of the cards.

Upright Rows
(EZ Bar)

85/10,10,10,8,8 (about a 1 minute break in between each set)


Single Pulley Pushdowns
* Short Straight Bar, Reverse Grip

50/15,15,11 into 45/4, 45/10 into 40/5, 45/15 (about a 1 minute break in between each set; a bit of a longer break before the last set)

I found the reserve grip to be more difficult than the standard grip.


Yesterday

Did the following yesterday before playing basketball:

1 minute of strict form sit ups (39), followed by a 300 meter sprint (49 seconds :/), followed by max strict form pushups (26 :/)

I will probably do these more often when I do 300 meter sprints to try and improve my numbers in each. These events are much harder when they are done back to back instead of just on their own. (as one would expect)

July 4 is this Thursday. I haven't checked if the gym will be open. We may be slacking with the fitness schedule this week, unfortunately.

Week 27, Day 3

"Heavy"

Deadlift

188/5, 228/4, 278/3, 308/2, 328/1, 348/1, 378/1

378/1 went up really nice. 

Weighted Chins

10/7, 15/6, 20/6, 25/6, 25/6

Lying Leg Curl Machine
 
90/20, 90/20, 90/20, 90/14 into 80/6

Week 27, Day 2

"Light"

Front Squats

135/5, 146/4, 156/3,3,3

I've never really done front squats before, and I must say, I am not a fan. The bar was digging into my shoulder and it hurt. The weight wasn't even the problem, it was the f'n bar!

I have done Zurcher squats in the past and I prefer those to front, but I will continue on with the fronts, per the program.

Leg Extensions

90/20,20,20,20

DB Lunges

20's/20,20
15's/20,20
* 80 reps per leg

Adductor Machine 

(Position 8)
120/18,20

Abductor Machine

100/15
80/16 

* Haven't done the adductor/abductor machines in probably a decade. Felt the burn. 

Week 27, Day 1

"Light" 

Did this workout yesterday:

DB Shoulder Press

60's/15,12,12

Incline Bench Press

152/12,12,9, drop set to 132/3

DB Side Lats

20's/15
15's/15,15,15,15

Single Pulley Triceps Pushdows

Straight bar- decided to change things up. (I usually use the V bar)

50/15,15,15,15,15 (< 1 minute rest between each set)


Today, I did a 300 meter sprint in between 46 & 47 seconds (new PR)

Followed that up with ~90 minutes of basketball.

1 mile run

I decided to test my 1 mile tonight. Did it in 7:22. Followed that up with about 90 minutes of basketball.

Much needed cardio session after being a total fatty this past weekend.

Week 26, Days 2 & 3

I have plans starting tomorrow night and going through Sunday night. With still two lifting days remaining this week, this put me in a bind.  Originally, I thought about working out tonight as well as tomorrow morning before work. However, the "tomorrow morning before work" scenario isn't very realistic. As such, I was left with one real option in my mind- do both days of lifting in one, long workout. This is not an advised plan of action, but it was the most appealing of the options presented. So, I hunkered down, spent a couple of hours in the gym tonight, and banged out two workouts.

Day 2 ("Heavy")

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 288/1

Super Squat Machine

4 plates each side/8,8,8,8

Leg Press

3 plates each side/12
4 plates each side/10,10,10

DB Lunges

40's/10 (each leg, but heavy & form wasn't great)
30's/10,10,10 (each leg, much better form)


Day 3 ("Light")

Stiff Leg Deadlifts (medium weight)

258/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

Body Weight/15
10/15,15,15

DB Curls

25's/20
20's/20,20,15

Week 25: Off Week; Week 26, Day 1

The next phase of 365 is a 6 week stretch that focuses on both strength and assistance movements. There are 6 distinct workouts in the phase, with 3 workouts being done each week. Therefore, it will take 2 weeks to do all 6 workouts.  Further, each of the 6 workouts will be done 3 times each over the 6 week stretch.

Week 1 consists of 2 "heavy" days centering around pressing and legs and 1 "light" day centering around back.

Week 2 consists of 2 "light" days centering around pressing and legs and 1 "heavy" day centering around back.

Tonight's workout was the "heavy" day of pressing.

Overhead Press

148/5,5,5 (haven't done this movement in months....felt heavy. I think it's simply due to rust.)

Bench Press

137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 242/1

* These felt great. 242/1 went up easy. I was pleasantly surprised.

Upright Rows
(EZ Bar)

80/10,10,10,10,10 (1 minute break in between each set)

Single Pulley Pushdowns

50/15,15,15,15,15 (< 1 minute break in between each set)

Sprints

300 meters

47 seconds!!!! New PR!

100 meters

14 seconds
15 seconds


Now, I am off to play basketball.

Sprints

300 meters

49 seconds

100 meters

17 seconds
14 seconds
15 seconds
14 seconds

I decided to practice my 100 meters to see where I was at that point in a 300 meter sprint.

If I could keep a 14 second pace per 100 meters throughout the full 300 meters, that would be a 42 second 300 meter sprint, which would be awesome.

I realize that it is very difficult to keep up that pace for the entire time, but perhaps I could keep a pace of 15 seconds, which would yield a 45 second 300 meter sprint. I would gladly take that.

Time will tell, as it always does.

1.5 mile

11:43

I injured my ankle playing basketball on Monday, so this was the first real exercise I was able to do since.

Also did it right out of bed.

Felt winded rather quickly into it.

Not thrilled, but so be it.

1.5 mile

11:21

Week 24, Day 2

Incline Press

137/5, 152/4, 167/3, 192/2, 202/1, 212/1, 222/1, 202/5

Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

Today was the last day of the ladders. My body is shot, and I had to do more rest-pause sets than usual to make it through the ladder. Definitely looking forward to the scheduled week off, though I will continue to play basketball and run.

The next phase of LRB365 starts in 12 days.

300 meters & Week 24, Day 1

300 meters

48 seconds!!!! (tried a new technique that I was taught by someone with sprinting experience) 

Deadlift

188/5, 228/4, 278/3, 298/2, 323/1, 333/1, 363/1, 323/5

323/1 & 333/1 went up fast, so I decided to try 363/1 and 323/5. 363/1 wasn't as fast, but it was never in question. 323/5 was a solid set. 

Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

I'm not going to lie- I am glad that Thursday will be the end of these ladders. I won't miss them. 

300 meters

50 seconds.

Did 1 run before playing basketball.

May do another tomorrow before lifting. It will depend on how I feel.

1.5 mile

Hot, humid, thick air day. Started to get winded during the 3rd lap.

Finished in 11:27.

Not too terrible....

300 meters & Week 23, Day 2

300 Meter Sprint

Just one run today.. and I finally broke the 50 second mark with 49 seconds! 

DB Flat Press

65's/5, 70's/4, 80's/3, 90's/2, 95's/1, 100's/1, 105's/1, 95's/8

All 3 flat benches were taken, so I was more or less forced to do flat DB presses. I didn't really want to, but oh well. Better than standing around waiting for a bench to open up.

The set of 8 @ 95 was a grinder, but I battled through.

Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3 

Week 23, Day 1

Squat

153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5


Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10  5

Good workout; spent afterward!

1.5 mile

11:13

Huge day- knocked another 15 seconds off! I thought big time decreases like that were a thing of the past!

My goal is very much within reach now.

300 meters

Wet conditions. No excuses.

a) 50 seconds
b) 55 seconds
c) 57 seconds

Totally gassed afterwards.

Was hoping to get below 50 seconds, but twas not in the cards today. :/

Week 22, Day 2

DB Incline Press

60's/5, 70's/4, 80's/3, 85's/2, 95's/1, 100's/1, 105's/1, 95's/5

The incline bench was taken, so I decided to do DB inclines. I haven't done these in a while. They felt good.

Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

Unfortunately, there was a rainstorm tonight so I couldn't train the 300 meters. My plan is to do them on Saturday and a 1.5 mile run on Monday.

Week 22, Day 1

Deadlift

188/5, 228/4, 278/3, 298/2, 318/1, 328/1, 348/1, 318/5


Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

Very good workout.. deadlifts felt strong; ladder is improving- doing less rest-pause each time.

300 meters

Three runs:

a) 51 seconds
b) 52 seconds
c) 55 seconds

I want to try to get to 47 seconds on the first run. Need to practice these more. Will do them again this week instead of a 1.5 mile run.

I'll do a 1.5 this weekend at some point.

Off to basketball.....

Week 21, Day 2

Bench Press

137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 197/8


Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                  5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

Good workout- had a lot of energy.

1.5 mile

11:28.....another 3 seconds off.

Week 21, Day 1

Squat

153/5, 173/4, 203/3, 233/2, 273/1, 283/1, 293/1, 273/5

First few sets felt great, so I decided to bump up the weight a bit. Haven't done 273/5 in a minute, as the kids say. On the third rep, I came off of my heel quite a bit. Managed to sit back better on reps 4 and 5. I will chalk this up to rust.


Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

Still killer, but slowly improving.

1.5 mile

I was concerned about how I would do today because I haven't tested this in a week and I had a weekend of a lot of bad eating and drinking.

Happily, I was able to knock off another 5 seconds and do it in 11:31.

Also, I wasn't as spent at the end as I was last week. Strange.

Headed over to the gym to play basketball in a few......

Week 20, Day 2

Incline Press

137/5, 147/4, 162/3, 187/2, 192/1, 202/1, 212/1, 187/8

I forgot if the last set was like the flat bench press, where I was supposed to do 8 reps, or if it was like the other exercises, where I was supposed to do 5 reps. I guessed it was 8 reps, but I was wrong. Oh well. I will do 5 reps next time.

Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

* Better than last week, but still pretty brutal.

Conditioning 

I played basketball last night for a couple of hours. I won't be able to test my 1.5 miles this weekend because I am going away. I will try to get at least some good walking in, though. On the off chance I can run, I will bring my running shoes and stop watch.

Week 20, Day 1

Deadlift

183/5, 223/4, 273/3, 293/2, 313/1, 323/1, 343/1, 313/5


Ladder

Bodyweight Squat    5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

Ladders are killers! I did a better job this week with it, though!

1.5 mile

11:36 today......another 12 seconds knocked off! Getting closer and closer to my goal of ~11:00.

Going to play basketball for about an hour in a little bit.

Week 19, Day 2

Bench Press

137/5, 152/4, 167/3, 197/2, 207/1, 227/1, 237/1, 207/2 into 187/6

The last set was supposed to be 8 reps. After the second rep with 207, I knew I would never make 8, so I stripped off 20 pounds and did 6 reps with 187.


Ladder

Dips                         3  6     9  12   15  12  9     6  3
Chinups                   2  4     6   8    10   8   6     4  2
Pushups                   5  10  15  20  25  20  15  10 5
Leg Raises               3  6     9  12  15  12   9     6  3  

One word to describe the ladder: BRUTAL.

Two words: UTTERLY BRUTAL.

Conditioning

Basketball last night for 2 hours. I was completely spent afterward- had the light headed feeling for most of the last game that I played.

I'm going to Boston tomorrow for the weekend for my father's 70th birthday. While I am very much looking forward to the trip, I won't be able to train my 300 meters or 1.5 miles until I return.

Week 19, Day 1

Squat

148/5, 173/4, 198/3, 228/2, 258/1, 263/1, 278/1, 258/5


Ladder

Bodyweight Squat   5  10  15  20  25  20  15  10  5
Situps                       5  10  15  20  25  20  15  10  5
Chinups                    2  4     6   8    10   8    6   4   2
Pushups                    5  10  15  20  25  20  15  10 5

Sets are performed as follows:

5 bodyweight squats, 5 situps, 2 chinups, 5 pushups, short rest;
10 bodyweight squats, 10 situps, 4 chinups, 10 pushups, short rest;
15 bodyweight squats, 15 situps, 6 chinups, 15 pushups, short rest;
etc.

The first three sets were solid. The sets starting with 20, 25, 20, and 15 were pretty difficult. I had to take some short breaks to get through all of the reps, but I did it. Just when I was glad the 100 rep sets were over with, here come the ladders to destroy me!

As I expected, I struggled mostly with the situps, as abs have always been my weakest area.

This "ladder phase" lasts 6 weeks and lifting is only done twice per week. The rest of the week is dedicated to conditioning. I will continue to play basketball, run 1.5 miles, and sprint 300 meters.

300 meter sprints & Week 18, Day 3

300 meter sprints

3 attempts; rested a few minutes in between each:

a) 50 seconds
b) 56 seconds
c) 59 seconds

I was spent after the second attempt and am surprised how much such a short distance for a few attempts took out of me. I would like to get my time in a first attempt to about 45-47 seconds consistently.

From the track, I drove straight to the gym to do the weight lifting scheduled for today.

Bench Press

137/5, 147/4, 177/3, 187/2, 217/1, 227/1, 237/1

Triceps

Single Pulley Rope Pulldowns: 45/20, 45/20, 45/15 into 40/5, 30/20, 30/20

Upper Back

Shrugs: 98/50 into Upright Rows: 30/50

Curls

Standing straight bar: 35/100 (50,20,10,10,10)

This marks the end of the 100 rep sets. Will start the next phase of LRB tomorrow.

1.5 Mile

11:48!! Best track time yet!

Week 18, Day 2

Squat

147/5, 172/4, 198/3, 227/2, 258/1, 263/1, 273/1

* All sets moved quickly.

Lat Pulldown Machine

80/100 (straight through; good way to end the 100 rep sets with this exercise!)

Bulgarian Split Squats-Smith Machine

bar/50 each leg (sets of 15,10,10,10,5 for each leg; very minimal rest in between)
 

Week 18, Day 1

DB Shoulder Press

60/15,12

Seated Rear Delt Machine

50/100 (66 straight through, very short breaks thereafter)

Triceps

Pushups: 20,10
Single Pulley Pushdown:  45/15,20,20,20

* The set of 45/15 was performed right after I did the set of 10 pushups.

Biceps

DB Curls: 10/100 (straight through)

300 meter sprint & 1.5 mile

300 meter sprint

1:00 flat; first time I ever did a 300m in my life. Not fast at all, but a starting point.

1.5 mile

12:35; did it immediately after the sprint. Cost me 32 seconds compared to my last attempt.

Not happy, but not utterly crushed, either, as this was the first time I did these back to back.

Week 17, Day 3

Pause Squat

Warm Up- Regular Squat: 45/10, 135/10
Pause Squat: 225/3

Deadlift

186/5, 225/4, 265/3, 305/2, 325/1, 335/1, 346/1

Iso Lateral Seated Row Machine

62/100 (did all 100 straight through without any problem- easy set)

Conditioning

~ 1 hour of basketball


 

1.5 mile

12:03

Another 15 seconds chopped off! Wanted to collapse.

Onward and upward......

Week 17, Day 2

Bench Press

132/5, 142/4, 172/3, 182/2, 202/1, 222/1, 232/1

Triceps

Pushups: 20, 20, 20, 10
Single Pulley Pushdowns: 40/20, 45/20

The set of 10 pushups was immediately followed by the set of 40/20.

I wanted to see if I could get 5 sets of 20 pushups. As evidenced, I failed halfway through set 4.

Upper Back

Upright Rows: 30/50, immediately followed by Shrugs: 95/50

Biceps

Standing DB Curls: 10's/100 (82 straight, a couple of slight pauses thereafter)


1.5 mile scheduled for tomorrow morning. It was pouring rain not too long ago. Hope it's not a washout. :/

Week 17, Day 1

Squat

147/5, 172/4, 198/3, 227/2, 237/1, 258/1, 268/1

Lat Pulldown Machine

80/100 (72 straight; extremely short breaks thereafter)

Bulgarian Split Squats- Smith Machine

bar/50 each leg

 

1.5 mile

Prior to today, I ran in basketball sneakers. I was told by my sister, who ran track in high school, that running sneakers really do make a difference. I picked up a pair the other day and ran with them for the first time today.

Hit 12:18.

Sneakers felt great and I knocked 15 seconds off of my time from three days ago.

Week 16, Day 3

Seated DB Shoulder Press

50/20,17

Seated Rear Delt Machine

50/100 (started taking very short breaks after 62 reps; this set was faster than the last time I did this exercise)

Triceps

Pushups: 20
Pushdown machine (single pulley): 45/20,20; 40/20,20

EZ Bar Curls

30/100 (did all 100 reps straight through; best set yet)

Conditioning

5 on 5 basketball: ~40 minutes

Outlook for the week (weather permitting)

Tuesday: 1.5 mile run (supposed to rain, though. Ugh)
Wednesday: basketball- hopefully 2-2.5 hours worth
Thursday: Week 17, Day 1
Friday: Week 17, Day 2
Saturday: 1.5 mile run
Sunday: off
Monday: Week 17, Day 3

1.5 mile conditioning

In previous posts, I have discussed training my 1.5 mile run.

On the treadmill, I was able to do the 1.5 in 10:46.

Last weekend, I tried it out on the track. Unfortunately, my time was 12:40. I was disappointed, but I was not surprised that my speed suffered. The body naturally slows down on the track as it gets tired. This is not the case on a treadmill, as the speed the belt is set on forces you to maintain that speed until you lower it.

After last week, I decided that I will only train the 1.5 on the track going forward.

I went there this morning and was able to do it in 12:33.

Yes, it is only 7 seconds better than last time, but it is still better. My goal in this is to be able to get to the 11 minute mark on the track. I would think that I am capable of doing this, as my body did physically do this distance in 10:46 on the treadmill. I just need to find it inside of me.

* On a side note, I weighed myself this morning: 209. That is the lowest I have weighed in maybe 15 years. My strength seems pretty good, so I suppose that's not a bad thing. Shrug.

Week 16, Day 2

Pause Squat

Warm Up- Regular Squat: 132/10
Pause Squat: 193/3,3,3

Deadlift

153/5, 192/4, 223/3, 263/2, 302/1, 322/1, 332/1

Hammer Strength Seated Iso-Lateral Row

62/100 (did this pretty much straight through)

Week 16, Day 1

Warmed up with a set of 24 push ups

Bench Press

132/5, 142/4, 167/3, 187/2, 192/1, 207/1, 217/1

Upright Rows

* Haven't done this exercise in over 5 years, so I had no idea on what weight to start with to go for a set of 100. So, I decided to use a bare olympic bar.

47/51,51

These were two separate sets of 51 reps each. Obviously, the bare olympic bar was too much weight to start with for a set of 100. Next time I try it, I will have to use one of the preloaded smaller bars that folks use to do curls.

EZ Bar Curls

30/100 (best set yet)

Triceps- Close Grip Decline Bench Press

107/20,20,20,20,16

* Ran out of gas during the 5th set, which I did with very little rest following the 4th set. 

Week 15, Day 3

Squat

137/5, 158/4, 183/3, 203/2, 238/1, 243/1, 253/1

Lat Pulldown Machine

80/100 (did the first 60 straight, then did sets of 10 with short pauses)

Bulgarian Split Squats- Smith Machine

bar/50 each leg (15 straight, short pause, 10, short pause, sets of 7-8 to finish for each leg)

Week 15, Day 2

DB Shoulder Press

50/20,16

T Bar Row Machine

25 + unknown starting weight of machine/100 (short breaks throughout)

Triceps Pushdown (Double Pulley)

100/20,20,20,14
90/20

EZ Bar Curls

30/100


I also did about 25-30 pull ups last night while waiting for the basketball court to open. (sets of 5-6, don't remember how many sets I did, but it was at least 5)

Week 15, Day 1

Pause Squat

190/5,5

Deadlift

170/5, 210/4, 240/3, 275/2, 300/1, 305/1, 320/1

Barbell Shrugs

95/100 (slight pauses after the first 50 reps)

Conditioning

Treadmill- incline walking at 5%; ran 1 mile (.75 mile at 9MPH, .25 mile at 7MPH); played two games of 2 on 2 basketball. (couldn't give a lot of effort in basketball, as my legs were dead)

My plan is to play basketball for 2 hours tomorrow, which is a normal Wednesday.

I will do Week 15, Day 2 on Thursday, but will not be able to get back to the gym until Monday after that. (going on a weekend trip)

Week 14, Day 3

Bench Press

117/5, 137/4, 157/3, 167/2, 177/1, 197/1, 207/1

Hammer Strength Seated Iso-Lateral Row

62/100

Triceps

Decline Close Grip Bench Press

107/20,20,20,20,20

Biceps

Standing EZ Bar

30/100

Week 14, Day 2

Squat

138/5, 158/4, 187/3, 207/2, 217/1, 237/1, 247/1

Rear Delt Machine

50/100 (will stick with this weight, as I had to pause here and there after the first 50 or so reps)

Lunges

Body weight- 50 each leg
     * Performed all 50 reps straight through
     * Much easier than Bulgarian split squats
     * Informed by fellow 365 blogger Scott Daniel that the program calls for 50 reps/leg, equaling 100 total reps, and NOT 100 reps/leg. (confirmed this with Paul Carter)


* My body feels really beat up and sore. I won't do Day 3 of this week until Monday or Tuesday.

Week 14, Day 1

DB Shoulder Press (Seated)

50/15,14

Lat Pulldown Machine (Standard Grip)

Did 70/100 last week without much difficulty, so I tried 80 this week. Definitely harder, as I couldn't do the 100 reps straight.

80/55,20,13,12 (very short rest periods in between)

DB Triceps Extension (Seated, Overhead)

40/20,20,20,20,20

Curls (EZ Bar, Standing)

30/100

 

Week 13, Day 3

Pause Squat

177/5,5

Deadlift

138/5, 169/4, 208/3, 238/2, 278/1, 288/1, 298/1

Barbell Shrugs

98/100 (set of 60, very short break, set of 40)

Conditioning

Ran .75 miles at 8.5 MPH
1.25 hours of basketball

Week 13, Day 2

Bench Press

117/5, 137/4, 157/3, 167/2, 177/1, 187/1, 207/1

Rows

Hammer Strength Iso-Lateral Seated Row

50lbs. + 12lbs. (starting weight)/100

Triceps

Close Grip Decline Bench Press

117/20,20,12
97/20,20 

* Goal is 5 sets of 20, didn't know where to start. Died out at 12 reps on the 3rd set. Lowered the weight. Barely made it through set 5.

Curls

25lb. bar/100 (standing)

* These high rep sets are KILLERS.  Definitely looking forward to the next two days off.