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.
Thursday, August 29, 2013
Tuesday, August 27, 2013
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.
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.
Monday, August 26, 2013
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.
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.
Thursday, August 22, 2013
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.
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.
Wednesday, August 21, 2013
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.
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.
Sunday, August 18, 2013
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.
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.
Thursday, August 15, 2013
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.
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.
Tuesday, August 13, 2013
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.
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.
Sunday, August 11, 2013
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
Thursday, August 8, 2013
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.
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.
Wednesday, August 7, 2013
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
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
Saturday, August 3, 2013
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
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
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