Age 37
5'7"
191lbs
20% BF
Beginner "A" Modified
Feels good to have my mind back and my body is coming back strong!
RFESS: 100: 10/10/10/10/10 (5 per leg per set)
Bench: 45x10 / 155x3
160: 5/5/5/5/5
Just trying to get back my strength - when I stopped working out a while back I was benching 200.
Inverted Rows:
11/11/10/5/5/
Push ups:
11/11/11/11/11
Sit ups:
12/12/10/3/3
I didn't run after the WO because I was pretty tired due to lack of sleep. (Wife had to leave early today and we were up chatting last night about a puppy) besides I have run for 30 minutes Sat/Mon/Tues - I think I can take today off!
Post Workout meal:
Baked chicken breast marinated in Anchor Bar Medium Wing Sauce (no cal)
Lettuce/Spinach salad
handful of almonds
splash of FF Parm Italian Dressing
FF Croutons
Whey Shake (double whey/half milk half water)
Desert: handful of blueberries
Good times!
Wednesday, March 31, 2010
Monday, March 29, 2010
Log 3-29-10
Age 37
5'7"
191lbs
20% BF
ESE Fasting 24 hour period ends at 7:00pm
RFESS (Rear-Foot Elevated Slit Squats): (L): 5/5/5/5/5 (R): 5/5/5/5/5
OHP: 45x5 / 95x3
105: 5/5/5/3/4
Rack Pulls:
155: 1x5
Pull ups:
4/3/3/3/2
Sit ups:
20/10/5/5
Post WO Cardio: 30 minutes
(With three kids, the only time to do this is before the crack of dawn - I get up between 3:45 and 4:45 depending on my wife's schedule)
5'7"
191lbs
20% BF
ESE Fasting 24 hour period ends at 7:00pm
RFESS (Rear-Foot Elevated Slit Squats): (L): 5/5/5/5/5 (R): 5/5/5/5/5
OHP: 45x5 / 95x3
105: 5/5/5/3/4
Rack Pulls:
155: 1x5
Pull ups:
4/3/3/3/2
Sit ups:
20/10/5/5
Post WO Cardio: 30 minutes
(With three kids, the only time to do this is before the crack of dawn - I get up between 3:45 and 4:45 depending on my wife's schedule)
Saturday, March 27, 2010
Log 3-27-10
Age 37
5'7"
191lbs
approx 20% bf
SL Beginner "A" Modified
RFESS:
65 R: 4/5/5/5/5
65 L: 5/5/5/5/5
Bench Press: 45x10 / 135x5
155: 5x5
Inverted Rows:
10/10/10/10
Push Ups:
10/10/10/10
Sit Ups:
10/10/10/10
Post WO Cardio - 30 minutes steady state.
5'7"
191lbs
approx 20% bf
SL Beginner "A" Modified
RFESS:
65 R: 4/5/5/5/5
65 L: 5/5/5/5/5
Bench Press: 45x10 / 135x5
155: 5x5
Inverted Rows:
10/10/10/10
Push Ups:
10/10/10/10
Sit Ups:
10/10/10/10
Post WO Cardio - 30 minutes steady state.
Thursday, March 25, 2010
Log 3-25-10
Age 37
5'7"
191 lbs
20% BF
Now I am doing the rear-foot-elevated split squat instead of Front or Back squats. Lower back problems and my legs need the least amount of work. Besides, I did these with an empty bar in back squat low bar position and these really burn, with no torque on my back. Balance is a issue right now, but I can fix that with practice. Lack of good balance on my left side caused me to do only 5 reps per set on the left side.
RFESS: Bar (45lbs)
R:7/7/7
L: 5/5/5
OHP: 45x5 / 95x3
100: 5/5/5/5/5
I'll get these back up to 120 in a few weeks and some good eating.
Rack Pull:
145: 1x5
Still cautious on these due to my back. With proper form I will be fine, just need to be mindful.
Chin ups:
5/5/5/3/3 - felt good, next time will be 5x5
Sit ups:
Trying to make the grade for the Sheriff's test. Need 36 in 1:00 - and I did it down to the second. I want to beat this by 10 seconds.
No cardio this week since I am still trying to baby my back. Running will begin again Sunday.
I feel healthy, I feel happy, I feel terrific!
Post WO meal - Slice of Gluten free bread, 2 Free range eggs, 3 slices uncured bacon. 8 oz skim milk...coffee.
5'7"
191 lbs
20% BF
Now I am doing the rear-foot-elevated split squat instead of Front or Back squats. Lower back problems and my legs need the least amount of work. Besides, I did these with an empty bar in back squat low bar position and these really burn, with no torque on my back. Balance is a issue right now, but I can fix that with practice. Lack of good balance on my left side caused me to do only 5 reps per set on the left side.
RFESS: Bar (45lbs)
R:7/7/7
L: 5/5/5
OHP: 45x5 / 95x3
100: 5/5/5/5/5
I'll get these back up to 120 in a few weeks and some good eating.
Rack Pull:
145: 1x5
Still cautious on these due to my back. With proper form I will be fine, just need to be mindful.
Chin ups:
5/5/5/3/3 - felt good, next time will be 5x5
Sit ups:
Trying to make the grade for the Sheriff's test. Need 36 in 1:00 - and I did it down to the second. I want to beat this by 10 seconds.
No cardio this week since I am still trying to baby my back. Running will begin again Sunday.
I feel healthy, I feel happy, I feel terrific!
Post WO meal - Slice of Gluten free bread, 2 Free range eggs, 3 slices uncured bacon. 8 oz skim milk...coffee.
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