Ok, I have tried to post this workout 3 times. First time I lost it because I got logged out, the 2nd time I thought I hit post but must have only previewed it. Each time it gets a little bit less detailed.
Here is the abridged version.
I did a random workout and didn't log anything. I'm keeping things light before hopefully moving onto a new routine next week.
Started with speed bag work to warm up a little. Next was a few sets of DB chest press, worked up to 75's x 3 sets of 8.
Then did some RDL's, a few sets at 135.
Next were OH squats. Up to 95lbs x 2 sets of 6. Also threw in a few hang snatches to get the bar overhead.
Finished with a few sets of shrugs and an easy 2500m on the rower.
Total: 7400m in 30 minutes.
I was doing great and averaging well under 2:00/500m for the first 20 minutes and got to 5000m in 19:49. I couldn't maintain it for the last 10 minutes and fell just short of my goal of 7500m.
I finally got rid of the never ending cold that I had for close to a month now and got my ass back in the gym. Yoga on Wednesday and a relatively short workout on Thursday.
I was actually sore from yoga for the first time, mostly my abs because I have not done any ab work in weeks.
Thursdays workout was a little bit of everything just to get myself back into the swing of things. I worked up to 225 on front squats, did a few sets of cleans, dips, seated rows and about 10 minutes of speed bag work. I might actually start a new routine next week.
Wow, I actually worked out last night. Nothing too crazy, just getting back into my routine.
Front Squats
95 x 8
135 x 5
185 x 5
225 x 5
275 x 3
Cleans
135 x 5
185 x 3 x 2 sets
Dips
BW x 15
BW x 10
BW x 6
Seated Row
100 x 12
150 x 10
200 x 8 x 2 sets
Finished with some speed bag and ab work.
The gym was packed last night and I couldn't do everything that I planned. All of the flat benches were taken so I did dips instead of DB bench like I wanted.
I have an asprise for you...but you're gonna have to wait till I get back from the gymmmmmmmmmmmm... It's a cooooooolllll oneeeeeeeee.......
In case anyone is actually reading my log and wondering what my surprise was. It was an acoustic guitar. I have been expressing in interest in learning to play and Kristen just happens to work with someone that had a guitar in need of a new home. It didn't work out for the first person that was going to take it, and the timing was right, so now I am the proud new owner.
I have been trying to learn the basic chords and practicing every night until my fingertips hurt too much to keep going. Anyone who plays guitar will know exactly what I mean.
I have a friend who promised to give me some basic lessons, but for now I'm slowly learning what I can from the net and starting to make some progress.
Conventional Deadlift
135 x 10
185 x 8
225 x 6 x 3 sets
BB Alternating Lunges
135 x 8 each leg x 3 sets
Standing Calf Raise
100 x 12
200 x 12
240 x 10 x 2 sets
Seated Row
100 x 10
160 x 10
200 x 8 x 2 sets
I finished with a superset of cable curls and pushdowns. I really don't remember the weight, but I did 3 sets of 10.
It's been a really long time since I did conventional deadlifts and it felt pretty good. I kept the weight low and just focused on my form. I want to start adding these back into my routine to get my back strength up again.
I warmed up with some front squats while waiting for the squat rack, so I did some cleans out of necessity. To my surprise, the person using the squat rack was actually front squatting, and going really deep. This is a very rare site in my gym.
Front Squat Warm up
95 x 5
135 x 5
185 x 3
Back Squats
245 x 10
275 x 8
295 x 8
315 x 6
Front Squats
215 x 5
225 x 5
245 x 5 x 2 sets
Seated Row
100 x 8
150 x 8
200 x 8 x 3 sets
Push-up
BW x 20
BW x 15 x 2 sets
Pallof Press
100 x 8 each side
100 x 10 each side
Hise Shrug - On calf raise machine
100 x 8
160 x 8 x 2 sets
I finished with a few sets of push-downs and cable curls. I really wanted to do some speed bag work, but the room was being used.
This was my first attempt at the pallof press and they are a lot harder than they look. I have a sneaking suspicion that I will be feeling the effects of these tomorrow.
This was also my first time trying the Hise Shrug. They really hit the traps hard.
Now that I am actually getting consistent workouts in a again I need a plan. I am tired of switching workouts every 4 or 8 weeks, so I decided to give Jim Wendler's 5/3/1 program a try. Based on what I have read, it's exactly what I need. Thanks to PowerManDL for the great review.
Deadlifts, OH pressing and BB bench have not been part of my normal workouts for a long time and those areas need just a little bit of work before I'm ready to jump into this program. I want to have somewhat respectable starting numbers, so I am going to give myself another week or 2 to get my body used to those lifts again.
Deadlifts are finally starting to feel good again. I think avoiding them for so long has only weakened my back and they are exactly what I should be doing. I just have to take it slow and be very critical of my form. Last week was only 225 and yesterday I was pulling 295 with ease, so I am on the right track.
BB Bench Press
135 x 8
185 x 10 x 2 sets
185 x 8
135 x 8
BB OH Press
95 x 8
115 x 6 x 2 sets
115 x 6
This was an OK workout. I was planning on going heavy on the front squats but I just didn't have it today. My left knee has been acting up every once in a while and I didn't want to push it tonight.
It's a cooooooolllll oneeeeeeeee.......
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