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.
Sunday, August 18, 2013
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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