Gotta keep motivated, so I switched up my routine.
F.S.:
155/165/175/185/195 X5
OHP
45/95/105/110 x5
115: x3
115:x1
Chins:
5x5
I completely forgot about prones! This is testament to how long it has been!
Better on Thursday!
Tuesday, November 3, 2009
Monday, November 2, 2009
Log 11-1-09
Oh Man, has this year ever been a challenge!
Front Squats:
135, 155, 165, 175, 185 all x5
Bench:
45x10
135, 155, 165, 175 x5
185x2
Inverted Rows:
8x5
Push-ups:
10/10/
I am determined to get myself back again.
Fasting today, only 20 hours, but the next fast will be 24.
Front Squats:
135, 155, 165, 175, 185 all x5
Bench:
45x10
135, 155, 165, 175 x5
185x2
Inverted Rows:
8x5
Push-ups:
10/10/
I am determined to get myself back again.
Fasting today, only 20 hours, but the next fast will be 24.
Wednesday, October 14, 2009
Log 10-14-09
For the love of God. I forced myself back into my gym, and onto the track. Holy crap can life screw up your goals or what?
Age 36
5'7"
Other stats some other time.
Front Squat:
135:x5
155: x5
165: x5
175: x5
180: x5
Bench:
45x10
135x5
155x5
165x5
175x5
185x4 - darn.
Inv. Row:
8/8/8/8/8
Pushups:
24/10/10
Ran for 20 min.
Fasting from 8pm last night, will break it at 2pm today. Unfortunately it will be pizza. I'll get this back again. I have to train for a new job possibility which has some fitness demands. Mostly what concerns me is the 1.5 mile run. So I have to be diligent.
Age 36
5'7"
Other stats some other time.
Front Squat:
135:x5
155: x5
165: x5
175: x5
180: x5
Bench:
45x10
135x5
155x5
165x5
175x5
185x4 - darn.
Inv. Row:
8/8/8/8/8
Pushups:
24/10/10
Ran for 20 min.
Fasting from 8pm last night, will break it at 2pm today. Unfortunately it will be pizza. I'll get this back again. I have to train for a new job possibility which has some fitness demands. Mostly what concerns me is the 1.5 mile run. So I have to be diligent.
Thursday, September 17, 2009
Log 9-17-09
Happy Birthday Mom!
Age 36
5'7"
188lbs
18% BF
"A"
Front Squat: 135x3 / 155x2 / 175x2 / 185x1
195: 5/5/5 ---
Felt an odd strain in my upper back, figured I would stop.
Bench: 45x10 / 155x2
185: 5/5/4/5/4/2
Did an extra two to finish out - first time lifting during a fast, not bad though.
Inverted Row:
9/9/9/9/9
Push ups:
25/15/15/10
Sits:
15/10/3
Creatine and water.
Fast over at 8pm!
Age 36
5'7"
188lbs
18% BF
"A"
Front Squat: 135x3 / 155x2 / 175x2 / 185x1
195: 5/5/5 ---
Felt an odd strain in my upper back, figured I would stop.
Bench: 45x10 / 155x2
185: 5/5/4/5/4/2
Did an extra two to finish out - first time lifting during a fast, not bad though.
Inverted Row:
9/9/9/9/9
Push ups:
25/15/15/10
Sits:
15/10/3
Creatine and water.
Fast over at 8pm!
Tuesday, September 15, 2009
Log 9-15-09
Age 36
5'7"
188lbs
18% (not a new reading, may be more or less)
"B"
Front Squats: 135x5 / 155x3 / 175x2 / 185x1
190: 5x5
OHP: 45x4 / 95x3 / 115x1
120: 5/5/5/4/3.5
Rack Pulls:
200: 1x5
Chins:
5/5/5/5/5
Sits:
33
5'7"
188lbs
18% (not a new reading, may be more or less)
"B"
Front Squats: 135x5 / 155x3 / 175x2 / 185x1
190: 5x5
OHP: 45x4 / 95x3 / 115x1
120: 5/5/5/4/3.5
Rack Pulls:
200: 1x5
Chins:
5/5/5/5/5
Sits:
33
Sunday, September 13, 2009
Log 9-13-09
Return to training after a wonderful visit with my folks. Time to stop the 12 oz curls!
Age 36
5'7"
Other Measurements tomorrow
Front Squat: 135x5 / 175x2 / 185x1
190: 1.5/3/3/3/3
I had some form issues, but got back into it. I usually come back light after a break, but I felt pretty good and decided to pick up where I left off.
Bench: 45x10 / 135x5
185: 3/3/3/3/3
Picked up +10lbs but did 3x5. I will work on this for a while
Inverted Rows:
8/8/8/8/8
Push ups:
15/15/15/15/10
Just didn't have enough for 15 on the last set.
Sit ups:
30
Need to get to 50 in one set
I did one round of Complexes afterward - wow they are tough.
Enjoyed a Whey/Skim shake with Creatine and a chicken/babaganoush/fat free feta wrap - nice.
Back at it baby.
Age 36
5'7"
Other Measurements tomorrow
Front Squat: 135x5 / 175x2 / 185x1
190: 1.5/3/3/3/3
I had some form issues, but got back into it. I usually come back light after a break, but I felt pretty good and decided to pick up where I left off.
Bench: 45x10 / 135x5
185: 3/3/3/3/3
Picked up +10lbs but did 3x5. I will work on this for a while
Inverted Rows:
8/8/8/8/8
Push ups:
15/15/15/15/10
Just didn't have enough for 15 on the last set.
Sit ups:
30
Need to get to 50 in one set
I did one round of Complexes afterward - wow they are tough.
Enjoyed a Whey/Skim shake with Creatine and a chicken/babaganoush/fat free feta wrap - nice.
Back at it baby.
Thursday, September 3, 2009
Log 9-3-09
Age 36
5'7"
188lbs
18-19% BF
"B"
Front SQ: 135x3 / 165x2 / 185x1
190: 5x5
OHP: 45x3 / 95x2 / 115x1
120: 5/4/3/3/3
Rack Pull:
195: 1x5
Pull ups:
5/4/2
Prones:
60/45/45
Nice
5'7"
188lbs
18-19% BF
"B"
Front SQ: 135x3 / 165x2 / 185x1
190: 5x5
OHP: 45x3 / 95x2 / 115x1
120: 5/4/3/3/3
Rack Pull:
195: 1x5
Pull ups:
5/4/2
Prones:
60/45/45
Nice
Tuesday, September 1, 2009
Log 9-1-09
Age 36
5'7"
188.2
18-19% BF
Week 3 on Eat Stop Eat - Losing body fat, maintaining/slightly gaining lean mass & strength
"A" - 5:00am
Front SQ.: 135x3 / 155x2 / 175x1
185: 5x5
Bench: 45x10 / 135x3 / 165x1
175: 5/5/5/5/4
So close!
Inv. Row:
8x5
Push-ups:
15/12/6/10
Thinking can kill a set
Sits:
29
I need 50!
Good Morning!
Tried the Ferrugia Complexes yesterday as my cardio. It was freaking tough - but a good workout!
See it http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique
Peace!
SF
5'7"
188.2
18-19% BF
Week 3 on Eat Stop Eat - Losing body fat, maintaining/slightly gaining lean mass & strength
"A" - 5:00am
Front SQ.: 135x3 / 155x2 / 175x1
185: 5x5
Bench: 45x10 / 135x3 / 165x1
175: 5/5/5/5/4
So close!
Inv. Row:
8x5
Push-ups:
15/12/6/10
Thinking can kill a set
Sits:
29
I need 50!
Good Morning!
Tried the Ferrugia Complexes yesterday as my cardio. It was freaking tough - but a good workout!
See it http://www.tmuscle.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique
Peace!
SF
Sunday, August 30, 2009
Log 8-30-09
Age 36
5'7"
188 lbs
20.8 % BF (New caliper measurement tomorrow)
"B"
Front Sq. 135x3 / 155x2 / 175x1
180: 5x5
OHP: 45x3 / 95x2
115: 5x5
Rack Pulls:
190: 1x5
Chins:
5/5/5/5/3
Prones:
30sec x 3
Like!
5'7"
188 lbs
20.8 % BF (New caliper measurement tomorrow)
"B"
Front Sq. 135x3 / 155x2 / 175x1
180: 5x5
OHP: 45x3 / 95x2
115: 5x5
Rack Pulls:
190: 1x5
Chins:
5/5/5/5/3
Prones:
30sec x 3
Like!
Thursday, August 27, 2009
Log 8-27-09
Age 36
5'7"
188lbs
20.8% BF
"B"
Front Sq.: 135x3 / 155x3 / 170x1
175: 5x5
OHP: 45x3 / 95x2
115: 5/5/4/4/3
Rack Pulls:
185: 1x5
Pulls:
4/4/3/3/3
Prones:
30/30/30
Feeling great.
5'7"
188lbs
20.8% BF
"B"
Front Sq.: 135x3 / 155x3 / 170x1
175: 5x5
OHP: 45x3 / 95x2
115: 5/5/4/4/3
Rack Pulls:
185: 1x5
Pulls:
4/4/3/3/3
Prones:
30/30/30
Feeling great.
Tuesday, August 25, 2009
Log: 8-25-09
Age 36
5'7"
188.5 (this morning after 24hr fast)
BF% 20.8
A
Front Sq. 135x3 / 155x3
170: 5x5
Bench: 45x10 / 135x3 / 165x1
170: 5x5
Invert. Row:
8/8/8/8/8
Push-ups:
15/10
Took to long to get to this point and ran out of time. Need to have smaller rest breaks during squats.
5'7"
188.5 (this morning after 24hr fast)
BF% 20.8
A
Front Sq. 135x3 / 155x3
170: 5x5
Bench: 45x10 / 135x3 / 165x1
170: 5x5
Invert. Row:
8/8/8/8/8
Push-ups:
15/10
Took to long to get to this point and ran out of time. Need to have smaller rest breaks during squats.
Monday, August 24, 2009
Log - 8-23-09
Sunday 8-23-09
Age 36
190.8 lbs
20.8% BF (down about .5%)
5'73/4" (I have grown since I began lifting)
Front Squat: 135x5 / 155x3
165: 5x5
OHP: 45x3 / 95x3
115: 5/5/4.5/2/0
Lacking energy, still pushed hard, felt good
Rack Pull:
180: 1x5
Chins:
5/5/5/4/3
Prones:
40/30
Can be better, but I needed to get back into it so I am happy.
Starting the wife's training tomorrow.
Age 36
190.8 lbs
20.8% BF (down about .5%)
5'73/4" (I have grown since I began lifting)
Front Squat: 135x5 / 155x3
165: 5x5
OHP: 45x3 / 95x3
115: 5/5/4.5/2/0
Lacking energy, still pushed hard, felt good
Rack Pull:
180: 1x5
Chins:
5/5/5/4/3
Prones:
40/30
Can be better, but I needed to get back into it so I am happy.
Starting the wife's training tomorrow.
Wednesday, August 12, 2009
Log - 8-12-09
Age 36
5'7"
188lbs
21.5% BF
"A"
Front Squats: 135x3 / 155x3 / 165x1
175: 5x5
Bench: 45x10 / 135x3 / 165x3
170: 5x5
Inverted Rows:
8/9/8/8/5
Push ups:
24/10/10/10
Situps:
6/10/10
Post WO Smoothie - only non fiberous carbs today (banana, blueberries, strawberries)
Slow Carb diet seems to be working, good energy and steady fat loss seems to be happening. I do not know how much because with my love handles, I have a poor caliper reading. The rest of my body is pretty lean, the majority of the fat is around my midsection: belly, handles and lower back - the famous "spare tire". If anyone has any wonder-trick on how to finally get rid of this I would appreciate it. I managed to get rid of my fatty hips and man boobs, but this remains.
Scott
5'7"
188lbs
21.5% BF
"A"
Front Squats: 135x3 / 155x3 / 165x1
175: 5x5
Bench: 45x10 / 135x3 / 165x3
170: 5x5
Inverted Rows:
8/9/8/8/5
Push ups:
24/10/10/10
Situps:
6/10/10
Post WO Smoothie - only non fiberous carbs today (banana, blueberries, strawberries)
Slow Carb diet seems to be working, good energy and steady fat loss seems to be happening. I do not know how much because with my love handles, I have a poor caliper reading. The rest of my body is pretty lean, the majority of the fat is around my midsection: belly, handles and lower back - the famous "spare tire". If anyone has any wonder-trick on how to finally get rid of this I would appreciate it. I managed to get rid of my fatty hips and man boobs, but this remains.
Scott
Monday, August 10, 2009
Log 8-10-09
Going on the slow-carb diet - let's see. Should I combine this with a Intermittent fast? Also started taking creatine.
Age 36
5'7"
190lbs
21.1%
Front Squats 135x3/155x3
170: 5x5
OHP: 45x3 / 95x3 / 110x1
115: 3/3/3/3/3
Pulls: 5/3/2
prones: 40/40/40 (seconds)
Post workout smoothie only half of the normal milk and no oats.
SF
Age 36
5'7"
190lbs
21.1%
Front Squats 135x3/155x3
170: 5x5
OHP: 45x3 / 95x3 / 110x1
115: 3/3/3/3/3
Pulls: 5/3/2
prones: 40/40/40 (seconds)
Post workout smoothie only half of the normal milk and no oats.
SF
Monday, August 3, 2009
Log - 8/3/09
Getting back, feels good, not easy :)
Front Squats - I choose these for lower back reasons. Switched a while ago, explaining for anyone new to the log.
95x3
135: 5x5
OHP: 45x5 / 95x3
105: 5x5 - I left off over a month ago at 120!
Rack Pulls: Mostly for lower back/ hip reasons.
135: 1x5 - Way too easy, but form is more important.
Pulls: 4/2/0
Suck! Just tired and lacking real motivation.
Prones:
3x30 sec
Trying Intermittent Fasting: 16/8 @3200 kCal on lift days and 2000 kCal on rest days.
Front Squats - I choose these for lower back reasons. Switched a while ago, explaining for anyone new to the log.
95x3
135: 5x5
OHP: 45x5 / 95x3
105: 5x5 - I left off over a month ago at 120!
Rack Pulls: Mostly for lower back/ hip reasons.
135: 1x5 - Way too easy, but form is more important.
Pulls: 4/2/0
Suck! Just tired and lacking real motivation.
Prones:
3x30 sec
Trying Intermittent Fasting: 16/8 @3200 kCal on lift days and 2000 kCal on rest days.
Wednesday, May 20, 2009
20 may 2009
Gold's Gym - St. Cloud, FL
Age 36
185
15%
5'7"
B
Fr. Squat: 45x3 / 135x3 / 165x1 /180x1
185: 3/3/3/3/3
Not sure why this was a problem today. I really struggled. Possible reasons include: nutrition is not as good as it usually is while i am on the road - sleep has been lacking.
OHP: 45x5 / 95x5 / 115x1
120: 3/3/3/3/3
Rack Pull: a little above the knees - I could not set it up to knee level.
155: 1x5
Chin ups:
7/4/4/3/2.5
Prones:
60/30/45
Forgot my bag in the other room so I got up in the middle of my second 60 sec set.
Finished up the day with 45 minutes on the treadmill - running.
Myoplex smoothie with bananas and strawberries.
123
Age 36
185
15%
5'7"
B
Fr. Squat: 45x3 / 135x3 / 165x1 /180x1
185: 3/3/3/3/3
Not sure why this was a problem today. I really struggled. Possible reasons include: nutrition is not as good as it usually is while i am on the road - sleep has been lacking.
OHP: 45x5 / 95x5 / 115x1
120: 3/3/3/3/3
Rack Pull: a little above the knees - I could not set it up to knee level.
155: 1x5
Chin ups:
7/4/4/3/2.5
Prones:
60/30/45
Forgot my bag in the other room so I got up in the middle of my second 60 sec set.
Finished up the day with 45 minutes on the treadmill - running.
Myoplex smoothie with bananas and strawberries.
123
Thursday, May 14, 2009
14 May 2009
Age 36
5'7"
185
15% BF
A
Front Squat: 45x3 / 135x3 / 165x2 / 175x2
185: 5/4/4/4/4
Bench: 45x10 / 135x2 / 170x1
175: 5/5/5/5/2
IR: (2 minute rest intervals)
10/10/10/7/6
Push ups: +45lbs
6/6/6
Sit ups +10lbs
10/10/5
Post smoothie
5'7"
185
15% BF
A
Front Squat: 45x3 / 135x3 / 165x2 / 175x2
185: 5/4/4/4/4
Bench: 45x10 / 135x2 / 170x1
175: 5/5/5/5/2
IR: (2 minute rest intervals)
10/10/10/7/6
Push ups: +45lbs
6/6/6
Sit ups +10lbs
10/10/5
Post smoothie
Tuesday, May 12, 2009
11 May 2009
Age 36
184.4
15% BF
5'7"
Workout B
Front Squats: 45x3 / 135x2 / 165x1 / 175x1
180: 5x5
Getting heave again, nice!
OHP: 45x4 / 95x3
115: 5x5
Nailed them.
Rack Pulls: (At the knee)
145: 1x5
Like these better since I built my makeshift stand
Chin ups:
7/6/5/4/5
Prone Bridges:
60sec x 3
Sipped my patented Broccoli-Berry Smoothie during and had some left over for a nice post workout meal.
For dinner we had chicken tacos.
184.4
15% BF
5'7"
Workout B
Front Squats: 45x3 / 135x2 / 165x1 / 175x1
180: 5x5
Getting heave again, nice!
OHP: 45x4 / 95x3
115: 5x5
Nailed them.
Rack Pulls: (At the knee)
145: 1x5
Like these better since I built my makeshift stand
Chin ups:
7/6/5/4/5
Prone Bridges:
60sec x 3
Sipped my patented Broccoli-Berry Smoothie during and had some left over for a nice post workout meal.
For dinner we had chicken tacos.
Saturday, May 9, 2009
09 May 2009
Wow, 3 days completed this week, it has been a while!
Age 36
5'7"
185
15% BF
"A"
Front SQ: 45x3 / 135x3 / 165x2
175 5x5
Bench: 45x10 / 135x3 / 165x2
170: 5x5
Inv. Row:
10/10/10/8/8
Push ups:
15/15/15/10
Decline situps:
10/10/6
Post WO Broccoli-Berry Smoothie!
Age 36
5'7"
185
15% BF
"A"
Front SQ: 45x3 / 135x3 / 165x2
175 5x5
Bench: 45x10 / 135x3 / 165x2
170: 5x5
Inv. Row:
10/10/10/8/8
Push ups:
15/15/15/10
Decline situps:
10/10/6
Post WO Broccoli-Berry Smoothie!
Thursday, May 7, 2009
7 May 2009
Age 36
5'7"
183
15%
"B"
F.S: 45x3 / 135x3 / 160x2
170: 5/5/5/5/5
OHP: 45x4 / 95x3
115: 5/5/5/4.5/4
Pulls:
5/4/4/4/4
Prones:
60sec/60/60
Whew!
5'7"
183
15%
"B"
F.S: 45x3 / 135x3 / 160x2
170: 5/5/5/5/5
OHP: 45x4 / 95x3
115: 5/5/5/4.5/4
Pulls:
5/4/4/4/4
Prones:
60sec/60/60
Whew!
Tuesday, May 5, 2009
5 May 2009
36
5'7"
15%
185
Front Sq: 45x3 / 135x5 /
165: 5x5
Bench: 45x10 / 135x3 / 165x1
170: 3x5
I.Row:
10/10/8/7/6.5
Push Ups:
15/15/15/10
Inclined sits:
6/6/6/2
Post WO smoothie!
5'7"
15%
185
Front Sq: 45x3 / 135x5 /
165: 5x5
Bench: 45x10 / 135x3 / 165x1
170: 3x5
I.Row:
10/10/8/7/6.5
Push Ups:
15/15/15/10
Inclined sits:
6/6/6/2
Post WO smoothie!
Wednesday, April 29, 2009
Week 1 Day 1 (Monday)
Beginner B
5'7"
183lbs
15% BF
Age 36
Front SQ: 135x5
160: 5x5
OHP: 45x5 / 95x3
115: 5/5/5/5/4
Rack Pulls - From knee height:
135: 1x5
Chins:
6/6/6/4
Prones:
3x30sec
Finished not so strong, my 2 y/o was making me laugh!
Nice salmon dinner afterward.
Next workout tonight (wed)
5'7"
183lbs
15% BF
Age 36
Front SQ: 135x5
160: 5x5
OHP: 45x5 / 95x3
115: 5/5/5/5/4
Rack Pulls - From knee height:
135: 1x5
Chins:
6/6/6/4
Prones:
3x30sec
Finished not so strong, my 2 y/o was making me laugh!
Nice salmon dinner afterward.
Next workout tonight (wed)
Wednesday, April 22, 2009
For the love of God let me LIFT!
So AGAIN - I have managed to get some kind of respiratory illness. Can't breathe, coughing all the time. Another week off.
Good news:
@ the Doctor's yesterday and weighed in at 185, I was 189 in October according to their records. So with all of my time off I have been reasonably consistent. I will say that I was down to 175 at some point in December, but I can set and reach that goal again!
Good news:
@ the Doctor's yesterday and weighed in at 185, I was 189 in October according to their records. So with all of my time off I have been reasonably consistent. I will say that I was down to 175 at some point in December, but I can set and reach that goal again!
Thursday, April 16, 2009
Week 2 Day 2
Age 36
183lbs
15% BF
5'7"
Workout A:
Front Sq.: 135x5
155: 5/5/5/5/5
bench: 45x10 / 135x3
165: 5/5/5/5/5
INV. Rows:
10/10/10/10/8
Push ups:
14/14/14/14/14
Did some calf raise thingys to see
Reverse Crunches
only 12 - gotta get the lead out on these!
183lbs
15% BF
5'7"
Workout A:
Front Sq.: 135x5
155: 5/5/5/5/5
bench: 45x10 / 135x3
165: 5/5/5/5/5
INV. Rows:
10/10/10/10/8
Push ups:
14/14/14/14/14
Did some calf raise thingys to see
Reverse Crunches
only 12 - gotta get the lead out on these!
Monday, April 13, 2009
Week 2 Day 1
Age 36
183lbs
BF% ??? 15-18, the Navy said 23, I don't believe them!
Workout B - My new Fav
Front Sq. 135x5
150: 5/5/5/5/5
OHP: 45x3 / 95x2 / 110x2
115: 5/5/3/1/6/5
My 2 y/o walked up to me when I was at the apex - and again right after. I made up for it!
Pulls:
5/4/3/3
Prones:
50/50/50
Kickin!
183lbs
BF% ??? 15-18, the Navy said 23, I don't believe them!
Workout B - My new Fav
Front Sq. 135x5
150: 5/5/5/5/5
OHP: 45x3 / 95x2 / 110x2
115: 5/5/3/1/6/5
My 2 y/o walked up to me when I was at the apex - and again right after. I made up for it!
Pulls:
5/4/3/3
Prones:
50/50/50
Kickin!
Tuesday, April 7, 2009
Back AGAIN - THIS TIME FOR REAL! Wk1 Day1
Yesterday.....4/6/09
Terrible slacking, TERRIBLE! I started everything back as I was on Monday - this time I am going to get back onto track!
Starting kind of light to get used to lifting.
Workout B (This one needs more focus than A, I think I will do B - A - B, B - A - B for a while)
Front Squats: 95x5
135: 5/5/5/5/5 - not bad at all. I will be back up to a good weight by next week.
OHP: 45x3 / 95x3
105: 5/5/5/5/5
This was a good place to start - 2 weeks I'll be at 125 again.
Rack Pulls:
205 - going to stay light until I get a platform so I can pull from below my knees.
Chins: 6/5/5 - my 4 y/o daughter was counting for me and asked, "Why can't you go to 10?" - Why not? A real motivator.
Prone Bridges:
3x30 sec - next time 45 seconds will be fine. McKenna did these with me too, very cute, but also a good motivator.
Sipped my smoothie while I worked out and finished it afterwards. Both my daughters like this smoothie.
Grilled salmon, green beans and rice for dinner. The beans had a splash of oil and garlic - the rice was a leftover concoction with squash and cheese in it. I gave Kelly most of it and ate about 2/3 cup. I also sauteed some onions in EVOO and spices with chopped almonds as a topper for the salmon - very nice!
Today I am doing 2100 cals: 44-29-25 ratio, My fat is high because of butter on my pumpernickel bagel. Had I know i would have to eat it, I would have skipped the butter and went for some FF creamed Cheese or a butter spray. But all in all, today is day two and looking good.
Glad to be back!
Terrible slacking, TERRIBLE! I started everything back as I was on Monday - this time I am going to get back onto track!
Starting kind of light to get used to lifting.
Workout B (This one needs more focus than A, I think I will do B - A - B, B - A - B for a while)
Front Squats: 95x5
135: 5/5/5/5/5 - not bad at all. I will be back up to a good weight by next week.
OHP: 45x3 / 95x3
105: 5/5/5/5/5
This was a good place to start - 2 weeks I'll be at 125 again.
Rack Pulls:
205 - going to stay light until I get a platform so I can pull from below my knees.
Chins: 6/5/5 - my 4 y/o daughter was counting for me and asked, "Why can't you go to 10?" - Why not? A real motivator.
Prone Bridges:
3x30 sec - next time 45 seconds will be fine. McKenna did these with me too, very cute, but also a good motivator.
Sipped my smoothie while I worked out and finished it afterwards. Both my daughters like this smoothie.
Grilled salmon, green beans and rice for dinner. The beans had a splash of oil and garlic - the rice was a leftover concoction with squash and cheese in it. I gave Kelly most of it and ate about 2/3 cup. I also sauteed some onions in EVOO and spices with chopped almonds as a topper for the salmon - very nice!
Today I am doing 2100 cals: 44-29-25 ratio, My fat is high because of butter on my pumpernickel bagel. Had I know i would have to eat it, I would have skipped the butter and went for some FF creamed Cheese or a butter spray. But all in all, today is day two and looking good.
Glad to be back!
Monday, March 23, 2009
Spring Ahead Wk 1 Day 1
OK - enough slacking.
Age 36
5'7"
182lbs
15% BF
Beginner A:
Front Squats: 95x5
135: 5/5/5/5/5
starting fresh - felt so good!
Bench: 45x10 / 135x5
155: 5/5/5/5/5
Inv. Rows:
8/8/8/6/5
Push ups:
12/12/12/12/12/
I have to get back to the rev. crunches, time is usually the factor.
Post WO broccoli berry smoothie.
Started the day with 30 min steady state cardio-I love this feeling again.
Age 36
5'7"
182lbs
15% BF
Beginner A:
Front Squats: 95x5
135: 5/5/5/5/5
starting fresh - felt so good!
Bench: 45x10 / 135x5
155: 5/5/5/5/5
Inv. Rows:
8/8/8/6/5
Push ups:
12/12/12/12/12/
I have to get back to the rev. crunches, time is usually the factor.
Post WO broccoli berry smoothie.
Started the day with 30 min steady state cardio-I love this feeling again.
Monday, March 16, 2009
Patty's Day Update
I've been out of sorts lately, so I have not lifted and have been keeping marginal tabs on my nutrition. My discs are acting up again, but I am trying to get back into the groove. Starting with the old regimen today - hopefully will get in some cardio and lift tonight, back willing!
SF
SF
Tuesday, March 3, 2009
Transitional Workouts
Age 36
5'7"
179lbs
15%
Workout B of Sorts
Front Squats: 135x3
165: 5/5/5/5/5
OHP: 45x3 / 95x2 / 105x1
110: 5/4/3/2
Had a twinge in my neck./shoulder - opted for safety
NO Rack Pulls
Chins:
5/5/4/3
Full extended arm hang start - very cool.
Prone Bridges:
3x45sec
Post WO Shake
Next lift on Monday.
5'7"
179lbs
15%
Workout B of Sorts
Front Squats: 135x3
165: 5/5/5/5/5
OHP: 45x3 / 95x2 / 105x1
110: 5/4/3/2
Had a twinge in my neck./shoulder - opted for safety
NO Rack Pulls
Chins:
5/5/4/3
Full extended arm hang start - very cool.
Prone Bridges:
3x45sec
Post WO Shake
Next lift on Monday.
Tuesday, February 24, 2009
Fat Burning Phase Week 2 Day 1
Age 36
5'7"
179.8lbs
15% BF
Modified Beginner A
Front Squats: 135x3
160: 5/5/5/5/5
Bench: 45x10 / 155x5
170: 5/5/5/5/5
Inv. Row:
11/11/11/8/7
Push Ups:
12/12/12/12/12/
Sipped my broccoli smoothie during the WO
Did cardio at 4:00 for 30 min.
5'7"
179.8lbs
15% BF
Modified Beginner A
Front Squats: 135x3
160: 5/5/5/5/5
Bench: 45x10 / 155x5
170: 5/5/5/5/5
Inv. Row:
11/11/11/8/7
Push Ups:
12/12/12/12/12/
Sipped my broccoli smoothie during the WO
Did cardio at 4:00 for 30 min.
Sunday, February 22, 2009
Fat Burning Phase Week 2 Day 1
So I've gotten over my cold almost completely.
Age 36
5'7"
179.8 lbs
15% BF
Workout B Modified
Front Squat: 135x3
155: 7/7/7/7/7
OHP: 45x3
110: 5/5/5/5/5
RP:
205:1x5
Pulls:
5/4/5/3
Prones:
30s/30s/35s
Post WO smoothie for low cal diet: 2 scoops whey, water, cup of frozen broccoli, ice and banana. Blend and enjoy!
I reduced my weights but added reps. I don't want to go crazy trying to lift heavy when I am eating light.
Age 36
5'7"
179.8 lbs
15% BF
Workout B Modified
Front Squat: 135x3
155: 7/7/7/7/7
OHP: 45x3
110: 5/5/5/5/5
RP:
205:1x5
Pulls:
5/4/5/3
Prones:
30s/30s/35s
Post WO smoothie for low cal diet: 2 scoops whey, water, cup of frozen broccoli, ice and banana. Blend and enjoy!
I reduced my weights but added reps. I don't want to go crazy trying to lift heavy when I am eating light.
Tuesday, February 17, 2009
Fat Burning Phase Week 1 Day 1
Age 36
5'7"
183lbs
15% BF
Felt like really getting lean, so I decided to do the Burn the Fat Feed the Muscle program again. I've deloaded to accommodate the lack of calories.
Workout A - Modified
Front Squat: 135x3
155: 6/6/6/6/6
Bench Press: 45x10 / 135x5
160: 5/5/5/5/5
Inv. Rows:
10/7/10/8/6
Push ups:
10/10/10/10/10
Did 30 minute jog this morning on empty stomach.
Finished day with Smoothie.
5'7"
183lbs
15% BF
Felt like really getting lean, so I decided to do the Burn the Fat Feed the Muscle program again. I've deloaded to accommodate the lack of calories.
Workout A - Modified
Front Squat: 135x3
155: 6/6/6/6/6
Bench Press: 45x10 / 135x5
160: 5/5/5/5/5
Inv. Rows:
10/7/10/8/6
Push ups:
10/10/10/10/10
Did 30 minute jog this morning on empty stomach.
Finished day with Smoothie.
Wednesday, February 11, 2009
Week 5 Redux Day 2
Age 35 (Until Monday)
5'7
183.6lbs
15% BF
Beginner B Modified
Front Squats:
155x5
175x5
185x5
195x3
My 4 year old daughter would not leave my basement - long story, threw me way off on squats.
OHP: 45x5 / 95x2 / 115x1
120: 5/4/5/5/5
I screwed up my breathing on set 2.
RP above the knee:
270: 1x5
Chins:
5 - bw
4 +10lbs
3 +10lbs
Prones:
3x30 sec.
30 Min on Nordic Trac
Post WO smoothie.
5'7
183.6lbs
15% BF
Beginner B Modified
Front Squats:
155x5
175x5
185x5
195x3
My 4 year old daughter would not leave my basement - long story, threw me way off on squats.
OHP: 45x5 / 95x2 / 115x1
120: 5/4/5/5/5
I screwed up my breathing on set 2.
RP above the knee:
270: 1x5
Chins:
5 - bw
4 +10lbs
3 +10lbs
Prones:
3x30 sec.
30 Min on Nordic Trac
Post WO smoothie.
Monday, February 9, 2009
Week 5 Redux Day 1
Age 35 - Last week!
5'7"
186lbs
15% body fat (?)
Beginner A - Modified
I ran for 37 minutes this morning.
Front Squats:
Doing something different now as weight gets heavier I get more cautious about my lower back.
135x5
165x5
175x5
185x5
195x3 - lost it
200x1
Bench Press: 45x10 / 135x2 / 170x2
180: 5/5/4/3/3
Inv. Row:
5x10
Push Ups:
20/10/10/10
END
5'7"
186lbs
15% body fat (?)
Beginner A - Modified
I ran for 37 minutes this morning.
Front Squats:
Doing something different now as weight gets heavier I get more cautious about my lower back.
135x5
165x5
175x5
185x5
195x3 - lost it
200x1
Bench Press: 45x10 / 135x2 / 170x2
180: 5/5/4/3/3
Inv. Row:
5x10
Push Ups:
20/10/10/10
END
Wednesday, January 28, 2009
Week 4 Day 2
Age 35
183 lbs
5'7"
15% BF
Beginner A Modified
Ft. Squats: 135x2 / 170x1 / 175x1 / 185x1
190: 5/5/5/5/5
HOLY SHI*
Bench: 45x10 / 135x2 / 165x1
175: 5/5/5/5/5
I can't believe I once struggled with 170 and 175 was a breeze, hooray food!
IR: 8/8/8/8/8
PU: 15/15/10/10
No crunches or Cardio - long day
183 lbs
5'7"
15% BF
Beginner A Modified
Ft. Squats: 135x2 / 170x1 / 175x1 / 185x1
190: 5/5/5/5/5
HOLY SHI*
Bench: 45x10 / 135x2 / 165x1
175: 5/5/5/5/5
I can't believe I once struggled with 170 and 175 was a breeze, hooray food!
IR: 8/8/8/8/8
PU: 15/15/10/10
No crunches or Cardio - long day
Monday, January 26, 2009
Week 4 Day 1
Let's see if we can get 3 days done this week!
Age 35
185 lbs
15.7% BF
5'7"
Workout B
Front Squats: 135x2 / 170x1 / 175x1 / 185x1
190: 4/4/4/4/4
OHP: 95x2 / 115x1
120: 4/4/4/4/4
Rack Pulls Above the Knee:
265: 1x5
Pull ups:
5/3/3
Prone Bridges:
None
Great strides
Age 35
185 lbs
15.7% BF
5'7"
Workout B
Front Squats: 135x2 / 170x1 / 175x1 / 185x1
190: 4/4/4/4/4
OHP: 95x2 / 115x1
120: 4/4/4/4/4
Rack Pulls Above the Knee:
265: 1x5
Pull ups:
5/3/3
Prone Bridges:
None
Great strides
Wednesday, January 21, 2009
Week 3 Day 2
Age 35
5'7"
181 lbs
14% BF
Beginner B Modified
Front Squats: 95x3 / 135x2 / 165x1 / 175x1
185: 5/5/5/5/5
Freaking hard, but great.
OHP: 95x2 / 95x1
115: 5/5/5/5/5
Rack Pulls:
265: 1x2
These are above the knee. On my third rep, I felt a pull in my pecs so I stopped. Better safe than sorry.
Chin ups:
7/6/6/6
Prone Bridges:
3x 30 seconds.
30 minutes on the trac.
Berry Broccoli Smoothie
5'7"
181 lbs
14% BF
Beginner B Modified
Front Squats: 95x3 / 135x2 / 165x1 / 175x1
185: 5/5/5/5/5
Freaking hard, but great.
OHP: 95x2 / 95x1
115: 5/5/5/5/5
Rack Pulls:
265: 1x2
These are above the knee. On my third rep, I felt a pull in my pecs so I stopped. Better safe than sorry.
Chin ups:
7/6/6/6
Prone Bridges:
3x 30 seconds.
30 minutes on the trac.
Berry Broccoli Smoothie
Monday, January 19, 2009
Week 3 Day 1
Going to put the last 2 weeks behind me.
Age 35
5'7"
184lbs
14% BF
Modified Beginner A
Front Squats: 95x3 / 135x2 / 155x2 / 165x1 / 175x1
180: 5/5/5/5/5
Very challenging.
Bench Press: 45x10 / 155x2
170: 5/5/5/5/5
Finally! And it was not so tough.
Inverted Row:
9/9/8/8/7
Push ups:
+10: 10/10/10/10
Rev. Crunches:
6/6/6/6/6/6
30 Minutes on Nordic Trac
Post WO Broccoli-Berry Smoothie!
Age 35
5'7"
184lbs
14% BF
Modified Beginner A
Front Squats: 95x3 / 135x2 / 155x2 / 165x1 / 175x1
180: 5/5/5/5/5
Very challenging.
Bench Press: 45x10 / 155x2
170: 5/5/5/5/5
Finally! And it was not so tough.
Inverted Row:
9/9/8/8/7
Push ups:
+10: 10/10/10/10
Rev. Crunches:
6/6/6/6/6/6
30 Minutes on Nordic Trac
Post WO Broccoli-Berry Smoothie!
Tuesday, January 13, 2009
Week 2 Day 1
Last night was really day one, but I got that pain in my shoulder AGAIN and had to scrap. I came back at it today and did well:
Age 35
5'7"
183.4lbs
14% BF
Beginner "B" Modified
Front Squats: 95x5 / 135x2 / 155x1 / 165x1
175: 5/5/5/5/5
OHP: 45x5 / 95x2 / 110x1
115: 3/3/3/3/3
Baby Steps
Rack Pulls:
260: 1x5
Pull ups:
5/5/3
Prone Bridges:
3x30 sec
My legs are going to be sore. The squats are really getting to be a challenge.
Still eating at an excess and aiming at adding LBM. I think I will zig zag my goals and go monthly. January will be bulking and February will be cutting, etc.
Age 35
5'7"
183.4lbs
14% BF
Beginner "B" Modified
Front Squats: 95x5 / 135x2 / 155x1 / 165x1
175: 5/5/5/5/5
OHP: 45x5 / 95x2 / 110x1
115: 3/3/3/3/3
Baby Steps
Rack Pulls:
260: 1x5
Pull ups:
5/5/3
Prone Bridges:
3x30 sec
My legs are going to be sore. The squats are really getting to be a challenge.
Still eating at an excess and aiming at adding LBM. I think I will zig zag my goals and go monthly. January will be bulking and February will be cutting, etc.
Saturday, January 10, 2009
Week 1 Day 3
Age 35
5'7"
181.2lbs
14% BF
Beginner Modified "A"
Front Squats: 45x5 / 135x2 / 155x2
170: 5/5/5/5/5
Bench Press: 45x10 / 135x2 / 155x2
165: 5/5/5/5/5
Inverted Row - feet raised:
8/8/8/8/8
Push Ups (+5lbs)
10/10/10/10/10
Rev. Crunches:
6/6/6/6/5
Post WO Broc-berry Smoothie!!!!
Intense!
5'7"
181.2lbs
14% BF
Beginner Modified "A"
Front Squats: 45x5 / 135x2 / 155x2
170: 5/5/5/5/5
Bench Press: 45x10 / 135x2 / 155x2
165: 5/5/5/5/5
Inverted Row - feet raised:
8/8/8/8/8
Push Ups (+5lbs)
10/10/10/10/10
Rev. Crunches:
6/6/6/6/5
Post WO Broc-berry Smoothie!!!!
Intense!
Thursday, January 8, 2009
2009 Week 1 Day 2
Age 35 (One month left!)
5'7"
181.2
14% BF thereabouts
Beginner I
Workout B - Modified
Front Squats: 95x5 / 135x2 / 155x2
165: 5/5/5/5/5
Beastly
OHP: 45x5 / 95x2
110: 5/5/5/5/5
Finally!
Rack Pull:
255: 1x5
Chins:
7/6/5
Prones:
1x30sec
1x26sec
1x20sec
Those are tougher than I thought. Seemed harder after that full workout than it would if it were the first exercise of the day.
Last night I began reading the Egoscue Method of Health Through Motion by Pete Egoscue and I highly recommend it so far - real interesting stuff that will help you with everyday motion that will factor into your lifting regimen. I'll write a book report when I am done :)
5'7"
181.2
14% BF thereabouts
Beginner I
Workout B - Modified
Front Squats: 95x5 / 135x2 / 155x2
165: 5/5/5/5/5
Beastly
OHP: 45x5 / 95x2
110: 5/5/5/5/5
Finally!
Rack Pull:
255: 1x5
Chins:
7/6/5
Prones:
1x30sec
1x26sec
1x20sec
Those are tougher than I thought. Seemed harder after that full workout than it would if it were the first exercise of the day.
Last night I began reading the Egoscue Method of Health Through Motion by Pete Egoscue and I highly recommend it so far - real interesting stuff that will help you with everyday motion that will factor into your lifting regimen. I'll write a book report when I am done :)
Tuesday, January 6, 2009
2009 Week 1 Day 1
Should've done this last night, long story.
Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.)
Front Squats: 95x5 / 135x2 / 155x2
160: 5/5/5/5/5
Bench: 45x10 / 135x2 / 155x2
160: 5/5/5/5/5
Inv. Rows:
8/8/8/8
Push Ups:
10/10/10/10/10
Reverse Crunches:
6/6/6/6
POST WO SMOOTHIE
Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.)
Front Squats: 95x5 / 135x2 / 155x2
160: 5/5/5/5/5
Bench: 45x10 / 135x2 / 155x2
160: 5/5/5/5/5
Inv. Rows:
8/8/8/8
Push Ups:
10/10/10/10/10
Reverse Crunches:
6/6/6/6
POST WO SMOOTHIE
Friday, January 2, 2009
Year's End Day 4 & 5
Wednesday was a wash - I had the annoying pain in my neck/shoulder and it screwed up my workout. I am starting my new regimen on Monday - eating at a surplus and trying to gain LBM.
So Today was a great workout - but it doesn't "count" as such.
Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.
Front Squats: 95x5 / 135x2 / 155x2
160: 5/5/5/5/5
Whew!
Bench: 45x10 / 135x2 / 155x2
160: 5/5/5/5/5
Inv. Rows:
8/8/8/6
Push Ups:
10/10/10/10/9
Wow - that felt good, but I just couldn't get that last one done.
Reverse Crunches:
6/6/6, that was a devil of a workout.
POST WO SMOOTHIE
So Today was a great workout - but it doesn't "count" as such.
Workout A
5'7"
182.2
15% BF ( I decided to figure myself at 15% to adjust for the Acumeasure's lack of accuracy.
Front Squats: 95x5 / 135x2 / 155x2
160: 5/5/5/5/5
Whew!
Bench: 45x10 / 135x2 / 155x2
160: 5/5/5/5/5
Inv. Rows:
8/8/8/6
Push Ups:
10/10/10/10/9
Wow - that felt good, but I just couldn't get that last one done.
Reverse Crunches:
6/6/6, that was a devil of a workout.
POST WO SMOOTHIE
Thursday, January 1, 2009
2008 vs 2009 My New goals
I rambled a bit up there and was vague about my goals.
2008 Achievements:
Found Stronglifts Jan 2008
Worked hard - did research
Used FitDay to track nutrition - began eating clean in February.
Started dropping weight and building muscle slowly
Injured my back in May
worked through the injury, slowly. Deloaded many times
Switched to Front Squats & Rack Pulls
Read Burn the Fat Feed the Muscle
Dropped 16 lbs of fat rather quickly decided to focus on fat loss and muscle maintenance.
Overall I reached my fatloss goals.
Came close to OHP goal of 110 and BP goal of 170 - but not quite 5x5 (Once I did 110 5x5 on OHP before my injury)
Goals for 2009:
Eat big and lift big.
Front Squat: 270lbs
Bench Press: 225lbs
OHP: 235lbs
Rack Pulls: 300 above the knee, then figure out a way to pull from just below the knee.
Inverted Rows: 20/20/20 before advancing to weighted rows.
Just started push ups - so goals: 20/20/20/20/20 before weighted push ups.
Haven't done prone bridges yet - but my goal is to get used to those and perhaps do 2 minutes x 5 (?)
Reverse Crunches: 10/10/10/10/10 while using the 35lb dumbbells.
Weight goal: 185lbs (166.5 LBM & 10% BF)
Waist: 32"
I am grasping at numbers here - so I will see what happens, my next step is to set these goals out in stages and write them out.
Best of luck to everyone in 2009!
2008 Achievements:
Found Stronglifts Jan 2008
Worked hard - did research
Used FitDay to track nutrition - began eating clean in February.
Started dropping weight and building muscle slowly
Injured my back in May
worked through the injury, slowly. Deloaded many times
Switched to Front Squats & Rack Pulls
Read Burn the Fat Feed the Muscle
Dropped 16 lbs of fat rather quickly decided to focus on fat loss and muscle maintenance.
Overall I reached my fatloss goals.
Came close to OHP goal of 110 and BP goal of 170 - but not quite 5x5 (Once I did 110 5x5 on OHP before my injury)
Goals for 2009:
Eat big and lift big.
Front Squat: 270lbs
Bench Press: 225lbs
OHP: 235lbs
Rack Pulls: 300 above the knee, then figure out a way to pull from just below the knee.
Inverted Rows: 20/20/20 before advancing to weighted rows.
Just started push ups - so goals: 20/20/20/20/20 before weighted push ups.
Haven't done prone bridges yet - but my goal is to get used to those and perhaps do 2 minutes x 5 (?)
Reverse Crunches: 10/10/10/10/10 while using the 35lb dumbbells.
Weight goal: 185lbs (166.5 LBM & 10% BF)
Waist: 32"
I am grasping at numbers here - so I will see what happens, my next step is to set these goals out in stages and write them out.
Best of luck to everyone in 2009!
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