Goals:
Weight lifting: Get back to where I was at my best
1. Bench goal of 220x1 (currently 165x5, est 1rm = 185)
2. Squat goal of 300x1 (currently 185x5, est 1rm = 208)
3. Deadlift goal of 400x1 (1rm = 285)
Body Comp: Stop being a fatty
Goal 13% Current = 19.6% (as read by bod pod)
I'm not going to be able to track this via bod pod most likely so I'll use waist measurements when needed. Current = 34"
Personal Goals: Professional Development
1. Read 11 books from CSAF recommended reading
2. Study 30min a day x 4 days a week of professional "stuff" (PDG\SKT for those of you in the know)
Today:
Bench Press @ 135 reps12\12\8\10
Chin Up @ BW reps12\12\8\4
Reverse Fly @ 10lbs 12\12\12\12
DB OH press @ 40lbs 8\8\8\8
DB Shrug @ 40lbs 25\24\18\12
DB Hammer Curl @ 25lbs 8\8\8\8
Dietary stuff is pretty much on hold for the time being. I'll be heading out of time next week, so I'm not really looking to get too heavily into it until things settle down on that front. I only need to drop 10-12lbs, so it's not going to be too freakish of a drop.
Tina> It's a six month'er, that's why I'm not stressing too much on...pretty much any of it. I'll bust my study time for this week mainly because I started on a friday...the math doesn't work out there. The rest of it, should be OK. The squats on Friday made me happy. It's still well into pathetic but a 50lb jump is good. The past couple of weeks really kicked my ass. For what ever reason I'd get a decent set in and my legs would just start cramping up. Ended up with DOMS for like a week. Ga-Jesus, I say. The bench will move up a little this week. We'll see about the rest of it.
Most things went up in weight or an extra rep. Cut things a little short just due to time constraints. PT this morning consisted of some running and misc calisthenics. Over all a decent day. I bought an ipod nano for the deployment. It's kind of sad but I have 2 schuffles (which were both washed at one time or another and stopped working for a few days and then magically came back to life) but I don't think that they can do playlists, which screws everything up. At home I don't really care. I have one for misc gym stuff and one for "other". On the road though I'm not really convinced that I want to maintain two mp3 players and the misc crap that goes with that.
One bright side of deploying is that I'm getting a bunch of cool stuff that and misc things that I couldn't get before. Some cool sunglasses, surprisingly nice boots (even though I have more boots than anyone could ever need), gortex liner, sleep shirts, and socks. You can never have enough socks.
Notes:
Felt really tight and a little off so I spent some time getting loose and limber. Follow in to Thurs, I have some sort of bug. Nothing too serious just something flu-y. I'll try to get my other "heavy" day in tomorrow to round out two solid lifting days this week. Next week I'll be in warmer climates.
Notes:
I felt better yesterday, now I feel like "mild" shit. It's been a lot day of driving and the first day @ a calorie deficit. Over all OK, there's some obvious room for improvement.
On an unrelated note, I think I took the biggest dump in the history of man today. "Wow".
Yes and no. I can function OK and it's not as bad as it was, but we're talking 60-70%. I'm hoping that it'll work itself out this week. Yesterday I went to bed early and slept for 10-11hrs, that seemed to help. I feel rested anyway.
On an unrelated note my neighbors seemed to have been having sex for those 10-11hrs...and there they go again. What it'd be, to be 18 again . It's kind of funny, the only thing that I can really think of for that volume of lovin' is that one\some\all are going to have some serious chafing going on.
A little change of pace...even though there wasn't really a pace to begin with...on the lifting. I picked a heavy weight (for me) and just did 10 reps in how ever many sets that it took to do it. The point with the lifting is really to get to a happy spot...maintain...build a little maybe until I can really settle into a pattern, which isn't looking to happen any time soon unfortunately.
For 15 Reps
Squat @ 225 (the 235 last workout was a typo)
Cable Row @ 160
Bench @ 185
Heavy Bag for 8 rounds
30 min walking
Notes:
Pretty decent day. The squats felt pretty solid. The rows were good. The bench is probably pretty close to a legitimate 5rm and it was down to doubles there at the end.
Notes:
I'll have one more heavy workout (maybe two) before the big flight, so I'm kind of beating up the volume a little bit at the "heavier" loads. I figure there's probably going to be 3-4 days where I'm not going to do anything but sleep and take in the beautiful landscape so it'll be prime time to heal and recover for some more aggressive poundages.
Notes:
A long day of sitting through meetings. While technically awake, I was brain dead for most of it. It made for a very non-motivated after work experience. The yoga was a way to do something that I needed to do (stretch) while and not totally flush the day.
Cable Row 180 x 10 reps total (more of a jerking around thing)
Bench Press 195 x 1 (two sets of one)
Squat 275 x 1
Jog x 2mi
Eliptical x 40min (easy)
Notes:
The 20 rep day pretty well kicked me in the nuts. I wasn't really up for a full workout but I couldn't go three days without doing anything either. Nothing was really a "true" 1rm, or I assume it wasn't anyway since I didn't fail on anything. It's making me pretty hopeful. That's only 25lbs to go on the squat, and 30lbs on the bench with 5months left on the challenge. I still haven't deadlifted anything but the squats should go a long way in that department. I figure 2 months dedicated to "that" should be more than enough. I could be wrong, but that's what I'm hedging my bets on anyway.
Yesterday:
BB Wide Grip Row 2x6 @ 115\135
BB Incline Bench Press 2x6 @ 135
BB Bent Over Row 1x10@ 115
BB Bench Press 1x10 @ 135
DB 1arm Row 1x15 @ 55
DB Decline Bench Press 1x1 @ 45
Knee Up x 15
Sit Up x 15
Side Raise x15
Broken Table 2 leg x 10@5sec hold
Today:
Squat 2x6 @ 225
Deadlift 2x6 @ 225
Lunge 1x10 @ 20
Strait Leg Deadlift x8 @ 135
Step Up x 10 @ BW
DB Single Leg Strait Leg Deadlift x10 @ 45
Calf Raise 2x15 @ 210 (leg Press)
Toes to Sky x 10 @ 5sec hold
BB Rollout x 10
Russian Twist x 15 @ 6lbs
V-Up x 10
Notes:
Just trying to figure out the weights more than anything. The deadlifts were a lot harder than I anticipated. Just not used to doing them any more.
I hadn't done any deadlifting in a while, either. They totally kicked my butt at a lower weight than I used to use. I wonder how long to get back to "normal."
I'm hoping about 4-6 weeks to start banging out some decent deadlifts. That said, my grip is probably my biggest weakness and I'm not sure how that's going to factor in.
I'm still lifting but updates are going to be few and far between. Access is pretty much available for updates but scheduling is a bitch.
Title:
. It's kind of funny, the only thing that I can really think of for that volume of lovin' is that one\some\all are going to have some serious chafing going on.
Linear Mode
