T Nation

Another Spoke in the Wheel


#1

The goal is strength while still doing (and improving at) the insane cardio workouts the guys like at work (wildfirefighter). I'd also like to improve my swimming, and boxing (i suck at both).

Previous gym bests (march 2013)

DL: 405x3
SQ: 335x2
BP: 255x1

HT: 5'9"
BW: 180 (jan 2014).
BF: a little chubby around the waist.

Hope to get stronger and better at cardio. wouldn't mind losing some belly fat either.


#2

Squat Day

Squats
135x5
185x5
215x5
240x5
255x5
265x3

Dumbbell Split squats
50x10
40x8

Step ups 20 per side

Leg Curls (toes pointed)
40x21
50x14
60x7
70x3

Leg Curls, (feet flat)
70x4
80x4

I’m recovering from a 10 day flu so this session could be described as hellish.

I’m going to eat an entire chicken tonight (don’t worry i’ll cook it first).


#3

got derailed this week.

bench press
135x5
205x4
205x4
205x3
185x4
185x4

shoulder db press
20x5
30x5
40x5
50x3

incline db press
30x8
30x10
30x10

DB curls
20x12
30x8
30x8
22.5x8
15x10


#4

deadlift
135 x5
225x5
315x5
335x3

jefferson lift
225x5r
225x5l
225x5r
225x4l

pull downs machine lots of sets
different pulldowns machine lots of sets


#5

after getting severely sick over the december, i’ve just been training instinctively lately trying to regain some lost strength.

yesterday did bench press 185lbs for various sets, and about 3 pulldown variations plus cardio
today did, BB Rows 135 lbs for 4 sets of 8, and DB shoulder press, hamstring curls, and some ankle rehab stuff, plus cardio


#6

yesterday “legs”

squats
135x5
185x5
225x5
275x3
315x1 (more like a goodmorning and probably an inch high)
155x8
155x8

DB split squats,
50x8
50x8, per leg

leg curls
50x15
50x15

balance board stuff for shitty ankle

20 mins of light cardio, tried to keep my HR between 140and 150


#7

monday

bench press
135x5
185x5
185x5
185x5
155x6
155x3

pulldowns, overhand and underhand for various weights and reps,between 100-130lbs

20mins of cardio, HR 150-160


#8

thurs,

barbell row
155x5
155x5
155x5
155x5
155x5
155x8
really strained something in my neck on the last set ugg.

DB OH seated press
40x5
50x5
60x5
60x3
50x5

bench press
185x3
185x4 shoulders just werent feeling it

pulldowns, all sorts of reps and weights and variations.

cardio, HR150 for 20 min.


#9

mon

squat
135x5
225x3
275x1
315x1
155x8
155x8

bul split squats
L 50x8
R 50x8
L 50x8
R 50x8

leg curls
60x18
60x15

20 min of cardio, hr 150-160

ankle woble board thingy

oh and the squat racks were being hogged for like half an hour so i did abouty 15 min of very light cardio whilst waiting.


#10

wed

Bench press
135x5
185x 5
185x 5
185x 5
185x 5
185x 5
135x5

Pulldowns, over hand and underhand, started at 100lbs worked up to 140 then back down doing sets of 5 overhand, then five underhand.

cardio 10 min 150bpm

stairclimber do-hicky, 10 min, holy sweat fest batman.


#11

fri

bb bent over rows
135x5
135x5
135x5
135x5
135x5

  • really tweaked my neck last week so i back off on these a bit

DB OHP
40x5
50x5
50x5
50x5
50x5
50x4

lateral raises
10x20
10x20

cardio, 20 min, fairly intense.


#12

sun

bench
135x5
195x5
195x4
185x5
185x5
175x5

pulldowns, all sorts, 100-145 lbs, underhand and overhand.

20 min cardio, low intensity.


#13

tues

squats
135x5
225x5
275x1
315x1
185x8
185x8

bul split squats
60x8
60x8, r and L

leg curls
70 x15
70x14
60x12
60x10
60x8

leg ext, 200x10

cardio, 30 min


#14

fri, mixed 2 sessions together cause i’ve been on the road this week

BB Row, 140lbs, 6 sets of 5
bench press, 190lbs 5 sets of 5
Pulldowns, 6 sets overhand, 4 sets underhand.
OH DB Press, 50 x 4 sets of 5, and 1 set of 4, Almost got the 5th one.

45 min cardio. pushed it at times, still feelin it 2 days later.


#15

sun

squats, 135x5, 225x5, 275x2, 315x1, 185x8, 185x8
315 starting to feel easier

B split squats, 65x8, 65x8, L and R

leg curls, 70x15, 70x16

balance board thingy

30 min cardio. rowing machine really pumped up my hamstrings.


#16

wed

bench press, 195 x 5 sets of 5
first set was the hardest, last set was the easiest???

various, pulldowns and chinups.


#17

fri,

bb row, 145 x 5 sets of 5
DB shoulder press 55 x 5 sets of 5

lat raises

50 min cardio


#18

had the stomach flu last couple days, has not been pleasant,
did manage a half assed workout but was pretty weak

bench press, 205x4, 185 x 2 sets of 5, 135 x 8
varios pulldowns with different grips,

50 min cardio


#19

thurs

bb row, 155 x 5 sets of 5
seated db ohp, 55x5sets of 5

lateral raises,
tricep extensions

1 hr cardio


#20

tues,

squats, 135x5, 225x3, 275x2, 315 fail!, 225x3, 185x 2 sets of 5
bulgarian split squats, 70lbs, x 2 sets of 8 per leg
hamstring curls, 80x 20, 14
weighted step ups, 60x 15 per side, 40x 15 per side

1:10 of cardio

failing on a 315 squat was really embarrassing hah.