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....