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.
Thursday, December 26, 2013
Sunday, December 22, 2013
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!!!!!!!!!
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!!!!!!!!!
Thursday, December 19, 2013
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)
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)
Tuesday, December 17, 2013
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.
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.
Monday, December 16, 2013
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.
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.
Saturday, December 14, 2013
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!
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!
Friday, December 13, 2013
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!!!!
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!!!!
Tuesday, December 10, 2013
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
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
Monday, December 9, 2013
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)
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)
Sunday, December 8, 2013
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!
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!
Friday, December 6, 2013
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.
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.
Thursday, December 5, 2013
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
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
Wednesday, December 4, 2013
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.
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.
Tuesday, December 3, 2013
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.
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.
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