11-17-6
Total Body Training (120 seconds rest)
Decline BB Bench 135x15
155x15x2
Chins
BWx12+3x2
Overhead BB Step Ups
10x15x2
Deadlift 135x15
185x15x2
Superset:
Lying BB Tricep Extensions 60x15x2
Seated Calf Raises 90x15x2
Very good workout this morning. A couple of minutes were spent sitting down almost ready to pass out.
182
The gym I train at was doing free body fat caliper testing. 12.5% at 182 BW
[quote]Florida Titan wrote:
A couple of minutes were spent sitting down almost ready to pass out.
[/quote]
Man I hear ya on that. I am doing the Waterbury Method right now and the other day I was so light headed and out of breath it almost made me puke. This mornings workout was WAY better.
[quote]boss99er wrote:
Florida Titan wrote:
A couple of minutes were spent sitting down almost ready to pass out.
Man I hear ya on that. I am doing the Waterbury Method right now and the other day I was so light headed and out of breath it almost made me puke. This mornings workout was WAY better.
[/quote]
Between the dieting and the short rest periods it’s really fucking tough.
It makes me think of how strong I’m going to be when I go back to training for max strength. 5 minutes of rest compared to 1 minute is going to be awesome.
11-19-06
Early Morning Fasted Cardio
3 mile fast pace walk with 20 pounds added into a backpack with my IPOD.
It’s crazy how much harder exercise becomes when you weigh 202 again. lol
11-20-06
TBT (60 seconds rest)
Sumo Deadlift 225x2
295x5x4
Nuetral Grip Pullups
BW+15x5x4
Incline DB Press 40x8
65x5x4
BB Preacher Curls 50x8
75x5x4
DB Front Raises
30x5x4
Seated Calf Raises
180x5x4
This workout wasn’t as challenging as my previous ones. I think I’m getting accustomed to the rest periods finally.
11-22-6
TBT 90 seconds
Squats 135x10
225x8x4
DB Curls 20x20
35x8x4
DB Lying Tricep Extensions 20x8
35x8x4
Seated Cable Rows 40x20
110x8x4
Hypers BWx45
45x25+8
Full Rom Seated Military Press 45x10
65x8x4
My seated military press sucks horribly. I need to work on that big time. I’m sure it will come up over the course of this program.
11-23-06
Cardio
5 minute treadmill warmup
10 minutes sprints on elliptical
50 minutes steady state cardio on elliptical
5 minute cooldown
~670 calories
11-24-06
TBT 120
BB Lunges
60x15x3
DB Flat Press
45x15x3
Good Mornings
110x15x3
BB Rows
100x15x3
Dips
BWx15x3
Standing Calf Raises
80x15x3
Decline Situps 35x15x1
Lat Pulldowns Abs 70x12
Hanging Pikes BWx8x1
Awesome workout. The carbs from last nights turkey slaughter did the trick for me. I definitely made the best of em.
11-25-6
Cardio
Steep Incline Walking 3.6 MPH ~15 minutes
Swimming 10 laps ~20 minutes
11-26-06
TBT Antagonist Training 60
A1. Flat BB Bench 135x5 185x3 210x5x3
A2. Seated Cable Rows 70x5 140x5x3
B1. BB Squats 135x5 225x5 275x5x3
B2. Sumo Deadlift 285x5x3
C1. Standing Calf Raises 70x5 120x5x3
C2. DB Hammer Curls 25x5 50x5
D1. BB Rollout BWx8
D2. Russian Twist 35x15
D3. Hanging Leg Raises BWx10
15% Incline Walking with 20 pound vest ~12 minutes
Dead.
My glutes were extremely sore so my squats were horrible today. I hope the time on the treadmill will help with the DOMS.
11-27-6
Cardio
15% grade incline walking 3.5 mph ~15 minutes
Speed intervals 9 MPH / 5 MPH (1:3 ratio) ~ 20 minutes
10% grade incline walking 4 mph ~15 minutes
~50 minutes
Recovery Work
1 set of 25-30 reps nearing failure on 8 machines with no rest
Lying Hamstring Curl
Seated Hamstring Curl
Seated Quad Extension
Incline Press Machine
Bicep Curl Machine
Lat Pulldown
Flat Press Machine
Hypers
~10 minutes
[quote]Florida Titan wrote:
11-27-6
Cardio
15% grade incline walking 3.5 mph ~15 minutes
Speed intervals 9 MPH / 5 MPH (1:3 ratio) ~ 20 minutes
10% grade incline walking 4 mph ~15 minutes
~50 minutes
Recovery Work
1 set of 25-30 reps nearing failure on 8 machines with no rest
Lying Hamstring Curl
Seated Hamstring Curl
Seated Quad Extension
Incline Press Machine
Bicep Curl Machine
Lat Pulldown
Flat Press Machine
Hypers
~10 minutes[/quote]
OK bro took a look. What is the goal of the cardio it looks OK kinda damn long for Hiit and the hill walking. if this is recovery as well Id say your over sdoing it. If building endurance etc and you have some time to heal prior to the next weights like a day off then sure looks good.
The weights i dont agree with the goal and the approach. You should be no where near failure if your aiming for recovery it should be VERY light just getting blood flow sure it will burn some calories but your looking for increased recovery by nearing failure even close you hindering recovery not aiding it.
Hope that helps,
Phill
I meant to write “not near failure.” I had a brain fart.
So you think 15 minutes of incline walking and 10 minutes of HIIT would be better suited then hitting the active recovery?
I do want to increase my endurance a bit over the course of the next 8 months because I have to be in good shape for the firefighter academy in August.
Either is a very viable option for a work out. I would NOT expect HIIT to aid recovery in any way shape or form. Its HIGH intensity and if done HIGH can do as much or more damage then a lifting session.
If recovery is the idea then walking, slow sled dragging, a very light feeder workout etc.
Phill
11-29-06
TBT Antagonist Training 90
A1. Incline DB Press 40x10 65x8x3
A2. DB Upright Rows 20x10 35x8
B1. Front Squats 135x5 155x8x3
B2. Good Mornings 135x5 155x8x3
C1. BB Bicep Curls 40x10 70x8x3
C2. Dips BWx8x3
D1. DB Decline Situps 55x8
D2. Lat Pulldown Abs 80x8
D3. Hanging Pikes BWx8
Damn rough training session today. Got some serious intensity on the front squat GM combo.
Tommorow I’ve got the interview for the PT job.
11-30-6
Active Recovery
15 Minutes Incline Walking Cardio
1 set of 10 exercises 20-30 reps
4 Way Neck 30x10x3
I got the job at the gym as a PT. It’s righteous!
12-01-06
TBT Anatagonist Training 120
A1. Decline BB Bench 135x5 165x15x2
A2. Chins BWx15x2
B1. Stepups 25x15x2
B2. Regular Deads 195x15x2
C1. Seated Calf Raises 110x15x2
C2. Lying BB Extensions 70x15x2
Tweaked my shoulder today doing the BB extensions. So I’m taking a week off.
WHat I thought was my shoulder was actually a huge knot that I had in my pec at the tie in witht he shoulder. I went and had a massage done at my chiropractor’s facility and it’s feeling a lot better. The 45 dollar an hour fee was well worth it. I’m still going to take today off and I’ll come back to the gym on thursday: It’ll look something like this:
A. Hit everything with the foam roller
B. 15 minutes incline walking
C. 15 minute feeder workout
D. 10 minutes in the sauna to stretch.
Friday is the new TBT program that I designed for myself. The one I was using from before wasn’t specialized for me and didn’t have the correct exercises put in for the 5th-8th weeks. I made my own using most of the techniques from “The Art of Waterbury”
Quick Wussy COC Workout
I just found these things again.
3 sets of 5 reps with the trainer.
2 sets of 1 rep with the #1
1 set of forced max contraction with the #1 ~ 10 seconds
1 set of 50 half reps with the trainer.