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 Post subject: Re: Stu Ward's Progress
PostPosted: Tue Nov 06, 2012 11:10 am 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
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Location: Halifax, NS
I see it`s been a while since I last posted. I have been doing some work but it`s been inconsistent due to travel.

I just got my medical checkup done.
BP 118.72,
TC 6.52
HDL-C 1.45
LDL-C 4.67
TG 0.89
Blood glucose, in the good range.

My doctor remarked that she`s only seen zero metabolic syndrome markers about 11 times in all the years she`s been doing these tests and she averages 2 a day.

My LDL is still high but I`m not concerned about it.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Post subject: Re: Stu Ward's Progress
PostPosted: Tue Nov 06, 2012 11:10 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
I see it`s been a while since I last posted. I have been doing some work but it`s been inconsistent due to travel.

I just got my medical checkup done.
BP 118 72,
TC 6.52
HDL-C 1.45
LDL-C 4.67
TG 0.89
Blood glucose, in the good range.

My doctor remarked that she`s only seen zero metabolic syndrome markers about 11 times in all the years she`s been doing these tests and she averages 2 a day.

My LDL is still high but I`m not concerned about it. It`s an improvement from last time.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Tue Dec 25, 2012 2:42 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Someone posted a resolution thread earlier which I chose to ignore. My goal for 2013 is to meet or exceed intermediate strength levels for 50+ males @198 lbs according to Kilgore's FIT book.

Bench 160
Power Clean 155
Deadlift 255
Press 110
Power Snatch 125
Back Squat 215
Pushups 25
Pull ups 7
Situps 30
1 Mile run 8:00
1000 m row 4:00

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Post subject: Re: Stu Ward's Progress
PostPosted: Fri Jan 04, 2013 5:30 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
I went to the gym for the first time in over a week. I'm probably at my weakest since I was so inconsistent in 2012. Hopefully things will stabilize in 2012 and I'll be able to get to the gym on a regular basis.

Today a tried to establish a baseline so I know where to start from.

Body weight 196.

Squats 2x195
Bench 1x125
Rox 3x160
V grip chin up - 3xBW
1/10 mile sprint - 37 sec.

I felt weak all over although I didn't think I would get 3 chin ups.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Post subject: Re: Stu Ward's Progress
PostPosted: Sun Jan 06, 2013 2:36 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
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Location: Halifax, NS
Today,

Deadlift 1x225
OHP 2x85
Wide griped pull downs 3x160

Now I have bench marks to start a consistent program. I'm going to start a 5-3-1 cycle.

This Thursday I'm going to Ottawa for 3 week so I'll try to get a cycle in while there. I'll probably get in one more workout before now and then. I'll just work on conditioning.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Post subject: Re: Stu Ward's Progress
PostPosted: Sun Jan 13, 2013 5:00 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
First day of 5/3/1 BBB

OHP, top set 70x10.
Wide pull downs pyramid 90, 105, 120, 105 twice x10.

Discovered a YMCA under Scotiabank Place in Kanata. Not fancy but it has what I want and it's close to my hotel.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Mon Jan 14, 2013 10:02 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Monday 14 Jan, Second day of 5/3/1

Deadlifts. My calculator called for 170. I did 175 since the weights were easier to calculate. Got 10 on the top set. Did 5x10 at 135. The calculator called for 100# but I don't do deadlifts less than 135.
Followed with captain's chair leg lifts 5x10.

Tomorrow is supposed to be a rest day so I'll likely go for a walk.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Post subject: Re: Stu Ward's Progress
PostPosted: Thu Jan 17, 2013 10:12 am 
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Posts: 6321
Location: Halifax, NS
I had this morning off work so I combined last night's workout with tonight's.

third day of 5-3-1
Bench top set 95x10
Squats top set 155x7.
I skipped the accessory lifts.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Tue Jan 22, 2013 6:29 am 
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Sunday, 2nd week 1st day, the gym closed by the time I finished work. I had OHPs to do so I went to the hotel gym and used dumbbells. They had weights up to 15, then jumped to 35 so my warmup was weird. My top set was supposed to be 75 but I used a 40 and got 4 reps with the right and 5 with the left. Followed with volume as written including DB rows, 50x5x10.

Yesterday, back to the YMCA for deadlifts.

Top set 180x10. Cut the volume and leg raises at 3 sets due to some upper back pain. It was probably just residual from the DB rows the day before.

Today is a rest day. I may go for a walk tonight if the weather's OK.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


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 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Wed Jan 23, 2013 10:26 am 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
I went for a walk last night but accepted a drive back due to the cold. Ottawa is cold in winter.

This morning, bench press maxed at 100x10. Volume as written and WGPU 105x5 since I did DB rows the other day. Finished with Farmers walks. 60, 70 and 80 1 lap each, 1 min laps. The pain in my upper back was still there but diminished with the pull downs.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Thu Jan 24, 2013 11:28 am 
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Today, day 4 of wk 2, cycle 1.

Squats, maxed at 165x6, volume 5x10 at 95, leg curls 5x10 at 40 per leg, FW 1 lap with 60lb dbs.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Sun Jan 27, 2013 5:13 pm 
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Deific Wizard of Sagacity
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Location: Halifax, NS
I'm going to be busy the next couple of days and I had today off so I did a double workout. That doesn't bother me for teh 5/3/1 exercises but the accessory exercises generally fall to the wayside.

Wk 3 day 1&2
OHP, max 80 x7
Deadlift max 190x10

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Tue Feb 12, 2013 3:37 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
It took 2 weeks but I finally got in day 3 of week 3. I finished up the job I was doing in Ottawa, then spent the weekend in the field in Sydney, NS, then caught a cold which I'm just getting over.
Bench 105x10. Repped out with bench and DB rows. I expect to do squats tomorrow. Next week I may have to take off for work but if not, I'll start Cycle 2 right away.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Wed Feb 13, 2013 2:29 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Squats today, day 4 of wk 3 cycle 1.

Squats max 175x4.
My endurance is way down. This cold has really hit hard.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Stu Ward's Progress
PostPosted: Sun Feb 17, 2013 1:34 pm 
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Deific Wizard of Sagacity
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6321
Location: Halifax, NS
Day 1, Week 1, Cycle 2.

OHP max at 75# x 8 reps. 5x10 of OHP and pulldowns for volume. Farmers walks, 50, 60, 70, 80 untimed. Still suffering lack of stamina effects from my cold 2 weeks ago.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
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