JP Fitness Forums - Personal Training - View Single Post - Never-ending Quest to be Leaner, Stronger and Faster.

GG300 · 09-18-2006, 07:42 AM

Monday September 18 today I offically kick off my fall fitness swing. No more tailgates, festivals or backyard bashes to sabbotage my efforts. Just me the gym, running and a whole lot of healthy eating. I have to make 185# by my November 10 so that I can celebrate my Birthday at my lowest weight since I was 16. My starting weight as of today is 205# so I have my work cut out for me.

Today starts my third week of EDT training and my last week using 2 PR Zones per WO. Next week I will be switching to 3 PR Zones and I will be adding some leg work back in as well. I started today with a 30 minute session on the Eliptical doing a 2 min WU 20 min of HIIT and 8 min CD. I did a set of 12 Bench Presses @ 135# to WU as well.

1st PR Zone

BB Bench Press @ 165# 6,6,6,6,6,5,5,5,5,5,5,5. Total of 65 Lifts
WG Low Cable Row @125# 6,6,6,6,6,5,5,5,5,5,5,5. Total of 65 Lifts
Increase of 5 lifts over last WO
5 min rest

2nd PR Zone

Plate raise @ 40# 6,6,6,6,6,5,5,5,5,5,5,5,3,3. Total of 77 Lifts
ST Arm Pulldown @ 62.5# 6,6,6,6,6,5,5,5,5,5,5,5,3,3. Total of 77 Lifts
Increase of 2 Lifts over last WO

I felt great this morning and thought I would try to go with 6 reps instead of 5 at the start of the WO then drop to 5 to try to finish. The ST arm Pulldowns get very difficult near the end so I busted the last couple sets down to 3 to try to keep up some speed and proper form. 2 new PB's to kick off my fall season felt great, next week I will up the weights on all 4 exercises in this WO.

09-18-2006, 07:42 AM	#65 (permalink)
GG300 Back on Track Join Date: Apr 2006 Location: Milwaukee, WI Posts: 3,791 My Profile	Monday September 18 today I offically kick off my fall fitness swing. No more tailgates, festivals or backyard bashes to sabbotage my efforts. Just me the gym, running and a whole lot of healthy eating. I have to make 185# by my November 10 so that I can celebrate my Birthday at my lowest weight since I was 16. My starting weight as of today is 205# so I have my work cut out for me. Today starts my third week of EDT training and my last week using 2 PR Zones per WO. Next week I will be switching to 3 PR Zones and I will be adding some leg work back in as well. I started today with a 30 minute session on the Eliptical doing a 2 min WU 20 min of HIIT and 8 min CD. I did a set of 12 Bench Presses @ 135# to WU as well. 1st PR Zone BB Bench Press @ 165# 6,6,6,6,6,5,5,5,5,5,5,5. Total of 65 Lifts WG Low Cable Row @125# 6,6,6,6,6,5,5,5,5,5,5,5. Total of 65 Lifts Increase of 5 lifts over last WO 5 min rest 2nd PR Zone Plate raise @ 40# 6,6,6,6,6,5,5,5,5,5,5,5,3,3. Total of 77 Lifts ST Arm Pulldown @ 62.5# 6,6,6,6,6,5,5,5,5,5,5,5,3,3. Total of 77 Lifts Increase of 2 Lifts over last WO I felt great this morning and thought I would try to go with 6 reps instead of 5 at the start of the WO then drop to 5 to try to finish. The ST arm Pulldowns get very difficult near the end so I busted the last couple sets down to 3 to try to keep up some speed and proper form. 2 new PB's to kick off my fall season felt great, next week I will up the weights on all 4 exercises in this WO.