Whatever works. How much cardio?
Just walking thus far. I am going to work in some nighttime famers’ carries and sprints.
I recommend farmers’ carries. Got a good, reasonable pair online.
7/4/18
Biceps Gauntlet
Hammer Curls:
4 sets x 10 reps x 55
Reverse DB Curls:
4 sets x 15 reps x 35
Cable Curls:
4 sets x 10 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
Standing BB Extensions:
4 sets x 10 reps x 60
Kickbacks:
4 sets x 10 reps x 40
Now for yard work, before the family comes over.
Happy Independence Day!
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7/5/18
Farmers’ Walk:
Approx. 125 yards / 20 in each hand
Sprints:
10 / 50 yard sprints
Farmers’ Walk:
Approx 125 yards / 20 in each hand
This was the first night of my new after work conditioning routine. I found I don’t sprint nearly as fast I used to. I’ll make this whole thing harder as I move along.
Last time I went out and tried to sprint I felt like one of those dreams where you just can’t get your legs moving.
7/7/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 320 x 3, 340 x 3, 385 x 2, 235 x 10, 225 x 10, 135 x 30
I wanted three at 385, but I only had two in me. I’ll repeat it next week.
7/8/18
Rack Pulls:
315 x 10, 315 x 5, 365 x 5, 405 x 5, 465 x 3, 495 x 2, 515 x 1
Zerchers:
225 x 5, 275 x 3, 315 x 2, 335 x 1
Leg Curls:
4 sets x 10 reps x 125
7/14/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 2, 335 x 2, 365 x 2, 315 x 2, 245 x 12, 225 x 20
DB Press:
4 sets x 20 reps x 40
That was a decent way to end a crappy week. I got sick on Monday. I came home from work with chills and a 102 fever. I went to work Tuesday even though my wife said to stay home. I had a bunch of work to get done, so I went. Over the two days I wore out the public restroom. I didn’t use the private one, because the secretaries also go there. I didn’t want to gross them out. I lost five pounds Monday and Tuesday. I also did not eat during those two days.
Wednesday night a new employee died of a heart attack. I spent all Thursday dealing with internal issues involving his death. Friday was more internal drama with another new employee.
Therefore it was nice to get in the gym today. I did way less than I had planned, but all things considered it was good. Due to illness and a change in diet, I have already lost 11 pounds.
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7/15/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 320 x 2
Speed Sets:
8 sets x 3 reps x 255 (90 second rest)
Stiff Leg DL:
3 sets x 8 reps x 225
Bent Rows:
3 sets x 8 reps x 185
Good Mornings:
3 sets x 8 reps x 185
Underhand Lat Pulls:
3 sets x 8 reps x 220
Treadmill:
20 minutes / 154 calories
Operation Fix Deadlift starts today. I’m starting really light in hopes of making solid progress.
7/16/18
After work conditioning:
Farmers Walk
Sprints
Jogging and various other things
7/17/18
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Reverse DB Curls:
4 sets x 10 reps x 30
Cable Curls:
4 sets x 10 reps x 80
Pulldowns:
4 sets x 20 reps x 80
Cable Extensions:
4 sets x 15 reps x 100
Standing BB Extensions:
4 sets x 15 reps x 60
Kickouts:
4 sets x 15 reps x 35
Nice arm work.
7/17/18 & 7/18/18
After Work Conditioning:
Farmers’s Walk
Sprints
Reverse Running
Crossover
7/19/18
Reverse OHP:
45 x 10, 65 x 10, 95 x 10, 120 x 10, 135 x 10, 65 x 30
DB Side Raises:
4 sets x 10 reps x 45
Reverse Flies:
4 sets x 10 reps x 30
Face Pulls:
4 sets x 15 reps x 100
Treadmill:
12 minute / 88 calories
I am starting to look forward to getting off work for conditioning. I just remembered I bought my daughter one of those rope ladder things so she can train for tennis. If I can find it, I am going to work that in somehow.
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7/19 & 7/20
More after work conditioning:
Famers’ Walk
Sprints
Backwards
Crossover
Skipping
Change of direction drill
7/21/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 3, 340 x 2, 375 x 1, 395 x 1, 225 x 10
Svend Press:
4 sets x 50 reps x 3 plates (10s)
I am too the point I look forward to getting off work for conditioning. My weight is down and I feel great (other than sore knees).
I was a little tired this morning. My daughter had been out of state for a leadership conference for her school. We had to pick her up at 12:30 AM. I was in the gym, like normal, at 8:00 AM. 375 was strong and all planned to do. Robbie, like always, convinced me to do more. 395 went up but it was a real struggle. Still a solid workout considering the lack of normal sleep.
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7/22/18
Rack Pulls:
135 x 10, 320 x 5, 370 x 4, 410 x 3, 460 x 2, 520 x 1
Zerchers:
135 x 10, 225 x 5, 275 x 3, 315 x 2, 335 x 1
Seated Leg Curls:
4 sets x 12 reps x 130
7/23/18
After Work Conditioning:
Farmers’ Carry
Sprints
Backwards Crossover
Skipping
Agility Drills
7/24/18
Tate Press:
4 sets x 15 reps x 45
Kickouts:
4 sets x 15 reps x 35
Kickbcks:
4 sets x 10 reps x 40
One Arm Extensions:
4 sets x 10 reps x 40
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 40
Skipping? You mean like regular skipping? First time I’ve seen these. What do you get out of this?
Yep, legit skipping. I have no idea what I get out of it. I just know the wresting coach made us do it during our running drills. I’m just trying to break things up. I do all the stuff after sprints in 60 yard segments.
I’m sure it’s a funny thing to see, a guy my age and size skipping up and down the driveway.
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I confess…I do bounding which as far as I can tell is just a more manly name for skipping! Actually, its an extended skip and I have found it to be helpful in loosening up the hips. But definitely not in my driveway!!
“Bounding.” I like that. I have an extra long driveway and almost no neighbors. So it’s good.