Week Four - Day Three - Heavy Day
Start: 7:55am
Finish: 9:00am
Hanging Leg Raises: 12x3
Bicycles: 12x3
Front Squats: 55x5/95x5/115x5/145x5/165x5
BB Bench: 55x5/95x5/135x5/155x5/175x4
Lat Pulldowns: 80x5/110x5/130x5/150x5/170x5
DB SLDL: 65x5x5
Calf Raises: 20x4
Thoughts: I thought, 'what the hell, let's up the Bench today. After all, I'm never gonna get anywhere if I don't give it a little more oomph.' I was pleasantly surprised.
I upped the Front Squats figuring if I do 155 on Medium Day, I can do 165 on Heavy Day. I did.
I wasn't getting any bang on the SLDLs with pyramiding the weight, so I decided to do all five sets with 65lb DBs. That's a better idea.
Two minutes rest between sets and five minutes of stretching.
t
yadmit's journal
Moderators: Ironman, Jungledoc, parth, stuward
Week Five - Day One - Light Day (at home)
Start: 7:55am
Finish: 9:00am
Leg Raises: 12x3
Crunches: 12x3
DB Press (on ball): 10x5/20x5/40x5/45x5/50x5
BO BB Rows: 65x5/85x5/105x5/125x5/145x5
---------------------------------------------
SS:
Front Squats: 65x5/85x5/115x5/125x5/145x5
BB SLDLs: 65x5/85x5/115x5/125x5/145x5
---------------------------------------------
Thoughts: Still got the pinch from the BO Rows.
Stretched for about five minutes afterward. Dropped EZ Bar 21s for time.
t
Start: 7:55am
Finish: 9:00am
Leg Raises: 12x3
Crunches: 12x3
DB Press (on ball): 10x5/20x5/40x5/45x5/50x5
BO BB Rows: 65x5/85x5/105x5/125x5/145x5
---------------------------------------------
SS:
Front Squats: 65x5/85x5/115x5/125x5/145x5
BB SLDLs: 65x5/85x5/115x5/125x5/145x5
---------------------------------------------
Thoughts: Still got the pinch from the BO Rows.
Stretched for about five minutes afterward. Dropped EZ Bar 21s for time.
t
Week Five - Day Two - Medium Day
Frog Crunches: 12x3
Crunches: 12x3
Front Squats: 55/85/105/135/155x5
Lat Pulldowns: 80/100/120/140/160x5
BB Bench: 45/85/115/135/155x5
BB Good Mornings: 115x5x5
Rope Wrist Curls: 5x3x4 sets
Seated Calf Raises: 115x20x4 sets
Thoughts: Followed this with some stretching.
I switched the DB Press to a BB Bench Press. I upped the Calf Raises and included an extra set. Almost lost it once on the Front Squats. Regained the focus and attention needed and finished them off.
Doctor's visit:
After waiting till 10:20 for my 9:30 appointment, he came in.
He suggested the shoulder issue may be an impingement. He recommended phsyi for both the impingement and the knot in the back.
As for the cholesterol, he's sending me to get it checked again.
Results soon, I suppose.
t
Frog Crunches: 12x3
Crunches: 12x3
Front Squats: 55/85/105/135/155x5
Lat Pulldowns: 80/100/120/140/160x5
BB Bench: 45/85/115/135/155x5
BB Good Mornings: 115x5x5
Rope Wrist Curls: 5x3x4 sets
Seated Calf Raises: 115x20x4 sets
Thoughts: Followed this with some stretching.
I switched the DB Press to a BB Bench Press. I upped the Calf Raises and included an extra set. Almost lost it once on the Front Squats. Regained the focus and attention needed and finished them off.
Doctor's visit:
After waiting till 10:20 for my 9:30 appointment, he came in.
He suggested the shoulder issue may be an impingement. He recommended phsyi for both the impingement and the knot in the back.
As for the cholesterol, he's sending me to get it checked again.
Results soon, I suppose.
t
Cardio
On the Combi Bike
Warm Up: two minutes
Cardio: 30 minutes
Cool Down: two minutes
Calrories: 280
Distance: 9.3 miles
Watts: 150
HR: 155bpm
Acupuncturist:
He found some tender spots. Wow. There is some inflamation and other tender areas which are affecting my knees, etc.
The challenge is it's two visits a week which is very costly.
Will need to hum and haw about this.
t
On the Combi Bike
Warm Up: two minutes
Cardio: 30 minutes
Cool Down: two minutes
Calrories: 280
Distance: 9.3 miles
Watts: 150
HR: 155bpm
Acupuncturist:
He found some tender spots. Wow. There is some inflamation and other tender areas which are affecting my knees, etc.
The challenge is it's two visits a week which is very costly.
Will need to hum and haw about this.
t
Week Five - Day Three - Heavy Day
Start: 7:49am
Finish: 8:51am
Hanging Leg Raises: 12x3
Bicycles: 12x3
Front Squats: 55/95/115/145/165x5
BB Bench Press: 55/95/135/155x5/175x4
Lat Pulldowns: 80/110/130/150/170x5
DB SLDL: 65x5x5
Calf Raises: BWx20x5
Thoughts:
I took two minute rests between sets on the Squats and the Bench. I took 90 seconds between sets on the Lat Pulldowns. And about 30 seconds between sets on the SLDLs and the Calf Raises.
Today was a good day. I was a little apprehensive about the Squats and the Bench but tackled them anyway. Did well.
One more week on this routine then likely a week off. I may change my mind next Friday and see how I feel.
I'll stick with these numbers next week unless something amazing happens.
t
Start: 7:49am
Finish: 8:51am
Hanging Leg Raises: 12x3
Bicycles: 12x3
Front Squats: 55/95/115/145/165x5
BB Bench Press: 55/95/135/155x5/175x4
Lat Pulldowns: 80/110/130/150/170x5
DB SLDL: 65x5x5
Calf Raises: BWx20x5
Thoughts:
I took two minute rests between sets on the Squats and the Bench. I took 90 seconds between sets on the Lat Pulldowns. And about 30 seconds between sets on the SLDLs and the Calf Raises.
Today was a good day. I was a little apprehensive about the Squats and the Bench but tackled them anyway. Did well.
One more week on this routine then likely a week off. I may change my mind next Friday and see how I feel.
I'll stick with these numbers next week unless something amazing happens.
t
Week Six - Day One - Light Day
Start: 7:49am
Finish: 8:48
Leg Raises: 12x3
Bicycles: 12x3
SS:
Front Squats: 65/85/115/125/145x5
BB SLDL: 65/85/115/125/145x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
DB Bench Press: 20/30/40/45/50x5
EZ Bar 21's: 35x21x3
Thoughts: Followed all of this with 12 minutes of stretching. Today felt real good. And I added a third set of 21's. Ouch.
t
Start: 7:49am
Finish: 8:48
Leg Raises: 12x3
Bicycles: 12x3
SS:
Front Squats: 65/85/115/125/145x5
BB SLDL: 65/85/115/125/145x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
DB Bench Press: 20/30/40/45/50x5
EZ Bar 21's: 35x21x3
Thoughts: Followed all of this with 12 minutes of stretching. Today felt real good. And I added a third set of 21's. Ouch.
t
Week Six - Day Two - Medium Day
Start: 7:50am
Finish: 8:55am
Frogs: 12x3
Crunches: 12x3
Front Squats: 55/85/105/135/155x5
Lat Pulldowns: 80/100/120/140/160
BB Bench: 45/95/115/135/165
BB Good Mornings: 115x5x5
Woodchoppers (top to bottom): 10kgx5x5
Woodchoppers (bottom to top): 10kgx5x5
Thoughts: Followed with about five minutes of stretching.
Rest breaks were 60 seconds for the Bench, Squats and Lat Pulldowns. They were 30 seconds for the Good Mornings and the Woodchoppers.
Like those Woodchoppers. Interesting movement. Decided to add them after realizing I really have no twisting movements in my workouts.
t
Start: 7:50am
Finish: 8:55am
Frogs: 12x3
Crunches: 12x3
Front Squats: 55/85/105/135/155x5
Lat Pulldowns: 80/100/120/140/160
BB Bench: 45/95/115/135/165
BB Good Mornings: 115x5x5
Woodchoppers (top to bottom): 10kgx5x5
Woodchoppers (bottom to top): 10kgx5x5
Thoughts: Followed with about five minutes of stretching.
Rest breaks were 60 seconds for the Bench, Squats and Lat Pulldowns. They were 30 seconds for the Good Mornings and the Woodchoppers.
Like those Woodchoppers. Interesting movement. Decided to add them after realizing I really have no twisting movements in my workouts.
t
Week Six - Day Three - Heavy Day
Start: 7:49am
Finish: 8:52am
Warm Up: Five minutes on the treadmill
Front Squats: 65/100/120/150/170
BB Bench: 65/100/135/155x5/175x4
Lat Pulldowns: 80/100/140/160x5/180x4
Woodchoppers (top to bottom): 22lbsx5x5
Woodchoppers (bottom to top): 22lbsx5x5
Thoughts: I wasn't going to add the WCs, but decided to today. I did drop Calf Raises and DB SLDLs to make room.
Pretty sloppy on the last set of the Bench Press. Not sure why.
Followed with five minutes of stretching.
t
Start: 7:49am
Finish: 8:52am
Warm Up: Five minutes on the treadmill
Front Squats: 65/100/120/150/170
BB Bench: 65/100/135/155x5/175x4
Lat Pulldowns: 80/100/140/160x5/180x4
Woodchoppers (top to bottom): 22lbsx5x5
Woodchoppers (bottom to top): 22lbsx5x5
Thoughts: I wasn't going to add the WCs, but decided to today. I did drop Calf Raises and DB SLDLs to make room.
Pretty sloppy on the last set of the Bench Press. Not sure why.
Followed with five minutes of stretching.
t
Week Seven - Day One - Light Day
Start: 7:48am
Finish: 8:45am
Warm Up: Five minutes on the Rower (Level 8 - 501m - 28SPM)
SS:
Front Squats: 65/85/120/140/150x5
BB SLDL: 65/85/120/140/150x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
BB Bench Press: 45/85/115/135/155x5
Tri-Set (mini-pump):
EZ Bar Curls: 45x10/45x10/45x10
OH Tri Xtns: 45x10/45x10/45x10
Rope Wrist Curls: 5lbx1/5lbsx1/5lbsx1
--------------------------------------
Thoughts: Heart Rate hit about 128bpm. I followed this with about five minutes of stretching.
Tough SS on the Squats and SLDLs. I acutally had to sit down at one point.
The Tri-set was tough too. After I got about half way through the first Rope Curl, I knew any more than one would have been hell. So one is where I left it.
Nice sweat today.
Start: 7:48am
Finish: 8:45am
Warm Up: Five minutes on the Rower (Level 8 - 501m - 28SPM)
SS:
Front Squats: 65/85/120/140/150x5
BB SLDL: 65/85/120/140/150x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
BB Bench Press: 45/85/115/135/155x5
Tri-Set (mini-pump):
EZ Bar Curls: 45x10/45x10/45x10
OH Tri Xtns: 45x10/45x10/45x10
Rope Wrist Curls: 5lbx1/5lbsx1/5lbsx1
--------------------------------------
Thoughts: Heart Rate hit about 128bpm. I followed this with about five minutes of stretching.
Tough SS on the Squats and SLDLs. I acutally had to sit down at one point.
The Tri-set was tough too. After I got about half way through the first Rope Curl, I knew any more than one would have been hell. So one is where I left it.
Nice sweat today.
Week Seven - Day Two - Medium Day
Start: 7:48am
Finish: 8:51am
Warm Up: Five minutes on the treadmill
Front Squats: 55/95/115/140/160x5
Lat Pulldowns: 80/100/120/140/160x5
BB Bench: 45/95/115/135/165x5
Woodchopper (top to bottom): 22lbsx5x5
Woodchopper (bottom to top): 22lbsx5x5
Swiss Ball Crunch: 12x3
Thoughts: The fifth rep on the last set of Bench Presses was a struggle. I started to lift my lower back, likely too high to get the thing up.
I upped the weight on the Front Squat. The Clean from the floor was fun. Friday should be interesting.
Nice sweat today and I followed this with some stretching.
t
Start: 7:48am
Finish: 8:51am
Warm Up: Five minutes on the treadmill
Front Squats: 55/95/115/140/160x5
Lat Pulldowns: 80/100/120/140/160x5
BB Bench: 45/95/115/135/165x5
Woodchopper (top to bottom): 22lbsx5x5
Woodchopper (bottom to top): 22lbsx5x5
Swiss Ball Crunch: 12x3
Thoughts: The fifth rep on the last set of Bench Presses was a struggle. I started to lift my lower back, likely too high to get the thing up.
I upped the weight on the Front Squat. The Clean from the floor was fun. Friday should be interesting.
Nice sweat today and I followed this with some stretching.
t
Week Seven - Day Three - Heavy Day
Start: 7:44am
Finish: 8:53am
Warm Up: Five minutes on the rower. (30SPM/1082m/62cal)
Front Squats: 65/100/120/150/170x5 (120 second rest)
Lat Pulldowns: 80/120/140/160x5/180x4* (60 second rest)
BB Bench: 65/100/135/155x5/175x4** (120 second rest)
OH BB Press: 65x15/65x8/65x6/65x5/65x5/65x4/65x5/65x4/65x5/65x4
-------------------------------------------------------
SS:
Calf Raises: BWx20x3
Seated Calf Raises: 110x20x3
-------------------------------------------------------
Thoughts: I threw the OH Presses in for fun. I thought I was gonna scream on the last few sets of Seated Calf Raises. Ouch.
*Almost got the fifth rep done. How about 4.5 reps?
**I actually held the bar up after the fourth rep and thought "I can do five." Then I thought, "what if I can't?" Guess I'm not quite confident enough in that just yet. Maybe next week.
Today I felt real strong. Don't know why.
t
Start: 7:44am
Finish: 8:53am
Warm Up: Five minutes on the rower. (30SPM/1082m/62cal)
Front Squats: 65/100/120/150/170x5 (120 second rest)
Lat Pulldowns: 80/120/140/160x5/180x4* (60 second rest)
BB Bench: 65/100/135/155x5/175x4** (120 second rest)
OH BB Press: 65x15/65x8/65x6/65x5/65x5/65x4/65x5/65x4/65x5/65x4
-------------------------------------------------------
SS:
Calf Raises: BWx20x3
Seated Calf Raises: 110x20x3
-------------------------------------------------------
Thoughts: I threw the OH Presses in for fun. I thought I was gonna scream on the last few sets of Seated Calf Raises. Ouch.
*Almost got the fifth rep done. How about 4.5 reps?
**I actually held the bar up after the fourth rep and thought "I can do five." Then I thought, "what if I can't?" Guess I'm not quite confident enough in that just yet. Maybe next week.
Today I felt real strong. Don't know why.
t
Week Eight - Day One - Light Day
Start: 7:50am
Finish: 8:46am
Warm Up: Five minutes on the Rower (1045m/30SPM/58Cals)
SS:
Front Squats: 65/85/120/140/150x5
BB SLDL: 65/85/120/140/150x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
BB Bench: 45/85/115/135/155x5
----------------------------------
Tri-Set:
EZ Bar Curls: 45/45/45x10
OH Tri Extns: 45/45/45x10
Rope Wrist Curls: 5lbx2/5lbsx1/5lbsx1
----------------------------------
Thoughts: Followed with five minutes of stretching. I'm beat. The leg SS really beat me up again this week.
t
Start: 7:50am
Finish: 8:46am
Warm Up: Five minutes on the Rower (1045m/30SPM/58Cals)
SS:
Front Squats: 65/85/120/140/150x5
BB SLDL: 65/85/120/140/150x5
----------------------------------
Lat Pulldowns: 60/90/110/130/150x5
BB Bench: 45/85/115/135/155x5
----------------------------------
Tri-Set:
EZ Bar Curls: 45/45/45x10
OH Tri Extns: 45/45/45x10
Rope Wrist Curls: 5lbx2/5lbsx1/5lbsx1
----------------------------------
Thoughts: Followed with five minutes of stretching. I'm beat. The leg SS really beat me up again this week.
t
Week Eight - Day Two - Medium Day
Start: 7:53am
Finish: 8:52am
Warm Up: Five minutes on the treadmill
Front Squats: 55/95/115/140/160x5 (60 second rest)
Lat Pulldowns: 80/100/120/140/160x5 (30 second rest)
BB Bench Press: 55/105/120/140/170x5 (60 second rest)
Woodchopper (Top to Bottom): 22x5x5 each side (30 second)
Woodchopper (Bottom to Top): 22x5x5 each side (30 second)
Swiss Ball Crunches: 3x12
Followed with some stretching.
Thoughts: Did a rest/pause thingy with the last two reps on the Bench. I knew I could push five, but needed a five second nap between the last two.
Today felt good. One more left. I may sneak one in when I'm in Edmonton next week. There is a 24 hour Golds in the Mall. ha.
t
Start: 7:53am
Finish: 8:52am
Warm Up: Five minutes on the treadmill
Front Squats: 55/95/115/140/160x5 (60 second rest)
Lat Pulldowns: 80/100/120/140/160x5 (30 second rest)
BB Bench Press: 55/105/120/140/170x5 (60 second rest)
Woodchopper (Top to Bottom): 22x5x5 each side (30 second)
Woodchopper (Bottom to Top): 22x5x5 each side (30 second)
Swiss Ball Crunches: 3x12
Followed with some stretching.
Thoughts: Did a rest/pause thingy with the last two reps on the Bench. I knew I could push five, but needed a five second nap between the last two.
Today felt good. One more left. I may sneak one in when I'm in Edmonton next week. There is a 24 hour Golds in the Mall. ha.
t
