ExRx.net

Monday 20110129

Workout A: Cycle 1 Week 3
Working Max 166
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%

Squats: Working Max 166 (75%,85%,95%)
BW x 10
45 x 10
75 x 3
105 x 1
125 x 5
140 x 3
155 x 7

Pullups: Feet up on back of upright bench
Wide overhand grip
5
3

Squat Notes:
Just lift, no issues. Lots of rest for this workout, See my other notes as to why.

Pullups:
Prep for the challenge, the first 5 seemed easier than expected. Still need to decide what my goal for the challenge will be.

Monday 20110131

Workout B: Cycle 1 Week 3
Working Max 116 1RM 130
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%

Flat Bench:
45 x 10
65 x 5
75 x 3
90 x 5
100 x 3
110 x 8 (Target was 10)

Pullup SS Flat Bench: BBB 60% 1rm
3 - 80 x 10 **
3 - 80 x 10 **
3 - 80 x 10 **
3 - 80 x 10 **
3 - 80 x 10 **

5/3/1 Bench Notes:
Had a target of AMRAP of 10, but only completed 8. A little disappointing, but Oh well. I see my math was a bit off for my previous workout, which could have affected my goal.

Pullup / BBB Bench Notes:
Prep for the Pullup Challenge.. Did the seated wide overhand Pullups then did the Bench. No real issues, but I will be adding weight on the next cycle.

The Pullups need lots of work, but that's what the challenge is all about. Hopefully, I can work up to a few full hang pullups, but time will tell.

Overall Notes:
Really wasn't motivated to workout, but pushed through it and ended up having a decent night. I've ate like crap the past few days, and I can really tell as I've been tired and don't want to do much. Gotta fix that.

Monday 20110202

Workout C: Cycle 1 Week 3
Working Max 194.5 1RM 215
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%

DL:
45 x 10
95 x 5
115 x 3
135 x 1
145 x 5
165 x 3
185 x 4

RDL:
135 x 10
135 x 10
135 x 10

DL Notes:
Should have squeezed out one more rep... Arrgghhhh

Overall Notes:
To much talking and discussing with my mother and not enough lifting. But otherwise explaining her workout and the movements. On the upside, she seems to really be progressing. Just gotta remember to leave enough time for me to finish my workout..

Monday 20110207

Workout D: Cycle 1 Week 3
Working Max 90 1RM 100
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%

Overhead Press: Seated Barbell
45 x 10
65 x 5
75 x 3
85 x 5

Overhead Press: Seated DB (Each)
25 x 9
25 x 9
25 x 9
25 x 9
25 x 11

Pullups: Mid Overhand Grip, Feet on Bench
6
6
6
5
5

Overhead Press Notes:
Nothing to say..

DB Overhead Press:
Added several reps to my total, More than I expected. could have been due to a bit more rest and not supersetting the Pullups.

Pullups:
Tried a single Dead Hang at the end... Failed..

Came down with something on Wednesday. Ended up being Strep. Still under the weather. Fever, Sore throat, Aches, etc..

Should have started the Deload week on Wednesday, so I'm not really missing much, but feel like I'm getting weaker. That's probably because I'm not eating much, but trying to drink as much water as I can stomache.

Arrgghhhh

Cliff

Monday 20110222

Workout A: Cycle 2 Week 1
Working Max 175
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%

Squats: Working Max 166 (75%,85%,95%)
BW x 10
45 x 10
65 x 5
80 x 3
115 x 5
130 x 5
150 x 6

WOW, Looks like exactly a year since my last workout/Journal Post... That's not good.. Oh well, I'm, back and have a goal in Mind...

Operation Complete Tough Mudder has Begun...

Step 1: Cardio/endurance AKA: Running...

20120218
3.75 mile run/jog/walk
45 minutes

20120220
1.6mile Walk
25 minutes

Running, I made just under .5 miles jogging before I had to walk for a bit. Goal... Gradually extend the running/jogging, until I can make a full mile before I have to stop and walk.

Admittedly, I've been a bit sore DOMS, but it's working itself out. On the good side, by Softball Season, my endurance should be much better than it usually is this time of year. :)

Step 2:
Add Resistance (weight) training.

I think I will start with High Rep Full Body Complexes, much like a P90X or similar routine. This should also help with my Cardio, and give my metabolism a shot in the arm.

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