Goal: By end of summer get this under 6:00 or 1.5 mile under 10:00. I mean, the presidential fitness award for 17 year old guys is around 6 minutes. I'm not 17 anymore, but I'm by no means old. I like to think I'm "fit"; I should be able to get there...
A - Pronated Seated row (sub for standing chest cable row)
160 x 6, 6, 4, 4, 4, 1
B - Dip
60 x 6, 5, 4, 4, 4, 2
C - DB Split Squat (static lunge)
60 (each hand) x 6, 6, 6, 6, 1
Still too chicken to increase the DB split squat weight. Sigh.
Wendzday, May 27, 2009
Weight: 153 lbs
Workout B: 10-12 RM, 35 reps, 60s rest
A - Chin-Ups
BW+20 x 11, 6, 3, 3, 3, 3, 3, 3
Increased the weight, and it wasn't pretty after the first set.
B - DB Shoulder Press
70 (35 in each hand) x 12, 8, 5, 4, 4, 2
Increased the weight, and it wasn't so bad.
C - Deadlift
205 x 12, 8, 6, 5, 4
Kept the weight the same and did basically exactly the same
Friday, May 29, 2009
Weight: 152-153 lbs
Workout C: 20-22 RM, 50 reps, 90s rest
A - Barbell slightly bent over row, pronated grip (sub for Rope attachment low standing cable row)
95 x 22, 16, 12
B - Pushups
+25 x 23, 15, 9, 5
Last week I said I'd try +10 with raised feet, but gametime decision I went with the +25 plate, and it wasn't so bad. I was surprised I could actually get 23 on the first set.
C - Squat
115 x 20, 16, 14
I actually got more of these in now. Woo!
Misc Notes:
I'm gonna go weekly on these instead of posting every workout. This finishes the "Get Ready" phase. I'm gonna take half a week off and then skip right to "Get Strong".
After running a mile last saturday, my calves were ridiculously sore for... basically until today... 5 days! Maybe I should have eased into it... I hadn't run anything longer than a few 100 yard or shorter sprints in probably half a year, and this is basically the first time I ran that far in my fivefingers. Oh well, live, learn, adapt.
B - Close grip bench (subbed for cg decline)
135 x 7, 7, 6
C - Deadlift
275 x 6, 5, 3, 3, 3
Friday, June 5, 2009
Weight: 152 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - 1-arm DB row
70 x 6, 6, 6, 2
B - Cable 1-arm press
37.5 x 6, 6, 6, 2
Weird exercise. I don't have the leverage to push much here.
C - Pistol single leg squat
20# counterweight x 3 left/6 right, 3 l/3 r
holding onto cable 37.5 x 6
holding onto cable 30 x 6
holding onto cable 20 x 2
Left leg's a lot weaker than the right. I shoulda started with the left leg first and realized I couldn't do 6 with the 20# counterweight. Then I realized I could do counterweight without adding load by holding onto the cable machine handle, which made things easier. I'll try using that progression instead to see if I can eventually get to unassisted pistols.
Monday, June 8, 2009
Weight: 150 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - 1-arm lat pulldown (sub for Jump Shrug)
55 x 13
65 x 12, 10
Jump shrug? huh? I subbed 1-arm lat pulldowns since I eventually want to get to a 1-arm chin.
B - DB shoulder press
35 x 12, 10, 7, 5, 1
C - Squat
155 x 13, 10, 7, 5
Yikes! Squats without long long rests are so killer.
Misc Notes:
I wonder--does the heel shouldn't come off the floor rule apply to single leg squats like they do to normal squats? I find I can do unweighted/unassisted single leg squats if my heel comes off, but I'm not sure I should do them that way...
Do you have any access to bands? I've been doing pistols using the band as my counterweight, which requires me to stabilize a bit more than the cable. Also, the band is working hardest at the bottom of your squat, and then lightens the counter-load as you reach the top.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Do you have any access to bands? I've been doing pistols using the band as my counterweight, which requires me to stabilize a bit more than the cable. Also, the band is working hardest at the bottom of your squat, and then lightens the counter-load as you reach the top.
Ah, yeah, we have rubber tubing thingamajigs with handles--I could give that a try. How do you quantify the amount of assist on those or how you can progress off of those?
B - Close grip bench (subbed for cg decline)
145 x 6, 4, 4, 3, 3
C - Deadlift
275 x 6, 5, 3, 2, 3, 1
I tweaked my back on these, because I'm an idiot trying to go fast with heavy weights. Next time: less weight or stopping earlier in the set. Still trying to find the right time of stopping a set.
Friday, June 12, 2009
Weight: 153-154 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - 1-arm DB row
75 x 6, 6, 6, 2
B - Cable 1-arm press
40 x 6, 6, 6, 2
B1 - 1-arm pushup with cable assist on other arm
-70 x 6
-50 x 6
-30 x 4
The one arm cable press kinda sucks.
I figured I'd try something else--one arm on the ground, one arm holding onto cable machine--when the weight on the cable machine reaches 0, that's an unassisted one-arm pushup.
C - Pistol single leg squat
holding onto cable 20 x 6, 6, 6, 2
I tried doing them with tubing bands, but apparently my head doesn't work right in the gym. I tied it way too low and didn't get much assist so I gave up on them. After I walked out of the gym I realized I should have tied it to a pullup bar or something higher so that it'd actually stretch the tubing and give me some assist :P
Monday, June 14, 2009
Weight: 152-153 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - 1-arm lat pulldown (sub for Jump Shrug)
65 x 13, 12, 10
Ah, yeah, we have rubber tubing thingamajigs with handles--I could give that a try. How do you quantify the amount of assist on those or how you can progress off of those?
I buy my bands at elitefts.com, and they come in a variety of strengths (not sure that is the right word-- resistances? widths?). They don't have any handles. I vastly prefer them to the bands with handles.
As far as resistance and progression-- I have a whole set, so when I need LESS resistance, I just trade bands; I've even combined them for a "midway" option. So, for pull ups, I'll use the heaviest and then the middle and lightest, and then the middle, and then the lightest...
My DH has some method of quantifying the resistance but I've never needed to. I mean, they come in weights, but of course it all depends on how stretched out they are. When I use them on the bench, I just include the weights plus the band weight.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
B - Close grip bench (subbed for cg decline)
145 x 6, 6, 4, 4
C - Deadlift
255 x 6, 5, 4, 3, 2
Dropped weight on the deadlifts to focus more on form so I don't tweak my back again. I'm moving backwards on Workout A. :P
Friday, June 19, 2009
Weight: 152 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - 1-arm DB row
80 x 6, 5, 5, 4
B -1-arm pushup with cable assist on other arm(sub for cable 1-arm press)
-30 x 6, 6, 6/5, 2/3
I guess my left arm is stronger than my right on this, which may be because I always start with my left. I couldn't do the 6th rep on my right arm in the third set, which is what 6/5 means.
C - Pistol single leg squat
holding onto cable 17.5 x 6, 6, 5, 3
I'll just try this progression for now instead of trying bands out. I feel like I'm getting the work in anyway.
Sunday, June 21, 2009
Weight: 152 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - 1-arm lat pulldown (sub for Jump Shrug)
70 x 12, 10, 8, 5
B - DB shoulder press
37.5 (each hand) x 13, 10, 5, 5, 2
B - Close grip bench (subbed for cg decline)
145 x 7, 6, 5, 2
C - Deadlift
275 x 6, 4, 4, 3, 3
A - Chins
50 x 6, 3, 2, 2, 2, 2, 1, 2
Switched the order because the squat racks (where the chinup bars are at) were full. Ended up weak on the chins--probably because they were last (hopefully, heh) Lost 3 pounds being dehydrated in Vegas.
Wednesday, July 1, 2009
Weight: 151 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - 1-arm DB row
80 x 6, 6, 4, 4
B -1-arm pushup with cable assist on other arm(sub for cable 1-arm press)
-25 x 6, 6, 6, 2 C - Pistol single leg squat
holding onto cable -15 x 6, 6, 6, 2
Tuesday, July 7, 2009
Weight: 152 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - 1-arm lat pulldown (sub for Jump Shrug)
70 x 12, 10, 8, 5
B - DB shoulder press
37.5 (each hand) x 12, 9, 5, 4, 4, 1
C - Squat
165 x 12, 9, 8, 6
Ugh, that "week" had too much other stuff going on, between a trip, and july fourth weekend...
B - Ring pushups, feet elevated (subbed for cable press)
10, 12, 8
C - Quarter Squat
185 x 12, 10, 8
Cable chest presses feel too awkward--if the limiting factor is leverage/leg balance, like pushing the cable handles would rather push my body backwards than the cables forward, what does that mean?
Short rests on pullups is kinda killer--I think I subbed them for something but I don't feel like looking up what it was supposed to be.
Also, I kinda feel like an idiot doing quarter squats.
Sunday, July 12, 2009
Weight: 150 lbs
Workout B: 10-12 RM, 30 reps, 45s rest
A - Cable seated row (subbed for cable row)
150 x 12, 6, 4, 4, 4
B -DB shoulder press 37 x 13, 5, 4, 4, 4 (37 in each hand) C - DB Romanian DL
40 x 12, 12, 7 (40 in each hand)
45 seconds rest is crazy short. Perhaps I should have picked a lighter weight. On the other hand, probably picked too light a weight on the DB romanian DLs. I think I spend way too many days trying to find the right weight.
Tuesday, July 14, 2009
Weight: 152 lbs
Workout C: 10-12 RM, 30 reps, 45s rest
A - Face Pull
40 x 12, 12, 6
B - DB incline bench
45 (each hand) x 12, 8, 6, 4
C - Step Up (subbed for Cable Squat)
20 (DB each hand) x 12, 12, 6
I tried the cable squats, but the tension in the cables seems to pull me backwards and off balance, so I really can't do a weight that works anything besides balance. Decided to do step ups instead. I'm subbing a lot of things... but supposedly if you do an upper body multi-joint pull, an upper body multi-joint push, and some multi-joint lower body movement, it should all be good...
Anddd now i'm all caught up with logging, with no vacations in the near term. Now onto strength 2...
HUGE IN A HURRY
By Chad Waterbury (with random modifications by me :P)
Thursday, July 16, 2009
Weight: 152 lbs
Get Strong 2 Workout A: 2-3 RM, 15 reps, 60s rest
A - Wide Grip Pullups
35 x 3, 3, 3, 2, 2, 2
I haven't done wide grip pullups in a while--I'm significantly weaker on this than normal pullups.
B - Close grip bench press
165 x 3, 2, 2, 2, 2, 2, 2
Fear of getting stapled here--I don't want to ask a random for a spot if I'm doing a 60s rest period, which necessitates like a 5-8 minute time commitment. So I was fairly generous about stopping a set when the bar speed slows down on a rep. Then again, I have failed a 215 bench before without a stopper and I'm still fine... something tells me that's generally a stupid thing to do though.
C - Front Squat
195 x 3, 3, 3, 3, 3
Previous 3RM was 215. I looked too far back in my logs and thought it was 195. These were relatively easy since I was actually working with lower weights than I should have. Whoops.
Saturday, July 18, 2009
Weight: 151 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - Cable standing 1-arm row
90 x 6, 6, 8
Did this one on the adjustable stack rather than the free-motion cable machine. 90 lbs on this is waaaaay easier than like 60 on the freemotion cable machine, which totally confused me. 90 lbs on this machine was lower than I should have used, as evidenced by 8 reps on the 3rd set.
B -DB shoulder press 40 x 8, 6, 6 (40 in each hand)
Torn between using 40 or trying for 45. No 42.5s available Decided to go with 40 but they were pretty easy.
C - DB Single Leg DL
55 x 6, 6, 6, 2 (55 DB in opposite hand from working leg)
Balance is really challenging on this. I thought I had fairly good single leg balance, but I guess not.
I saw a trainer in the gym wearing VFFs after he had asked me about them a few months ago.
Monday, July 20, 2009
Weight: 151 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - High Pull
95 x 12, 12, 11
I haven't done high pulls in over a year during NROL. Just a random guess as to the weight. I could probably do more.
B - Ring pushups, feet elevated (sub for cable chest press)
12, 12, 7, 4
These are definitely more fun than normal pushups.
C - Good Morning
65 x 12, 12, 11
I haven't done these since NROL either. Starting low to concentrate on form. Bad form = bad back.
Fewer sets than last week by far. I can probably up the weight.
C - Front Squat
215 x 3, 3, 2, 2, 2, 2, 1
Yeahh.... these are really tiring at 3RM weight. My left collarbone and right shoulder hurts for days afterwards. Good thing this is only once a week.
Friday, July 24, 2009
Weight: 152 lbs
Workout B: 4-6 RM, 20 reps, 75s rest
A - Cable standing 1-arm row
105 x 6, 6, 6, 2
Upped the weight a lot, because last weeks was a joke. Getting somewhat challenging, but still fairly easy.
B -DB shoulder press - 1 arm
45 x 7, 7, 6
Hmm I can still do 7 reps of 45. I guess I underestimate my strength. I've been doing 1-arm at a time on these (no weight in the other hand)
C - DB Single Leg DL
60 x 6, 6, 5, 3 (60 DB in opposite hand from working leg)
Still having issues with balance on these. All the 55s were taken so i was basically forced into trying out the 60.
Monday, July 27, 2009
Weight: 151 lbs
Workout C: 10-12 RM, 35 reps, 90s rest
A - High Pull
105 x 12, 9, 9, 5
This is a good weight. These get really tiring with the high reps.
B - Ring pushups, feet elevated (sub for cable chest press)
12, 12, 11
Alright, I could probably start adding weight to these. Or maybe I'll start elevating my feet a little more than parallel.
C - Good Morning
75 x 12, 12, 11
The bar really likes to ride up on my neck when I'm bent. And after the pushups and high pulls my shoulders are really stiff so holding the bar is a little annoying at first.
The bar really likes to ride up on my neck when I'm bent. And after the pushups and high pulls my shoulders are really stiff so holding the bar is a little annoying at first.
nice workouts, GM's are great for learning how to keep your back tight and really keep that bar in position.
Decided to go with 40 but they were pretty easy.
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