Wednesday 11/2/16
Incline dumbbell bench press:
4 x 60 lbs
Pullovers:
20 x 35 lbs dumbbell
Hammer Curls/OHP
2 x 12 x 35 lbs supersets
12 miles of walking
Starting to form an idea of how I’m going to train the next 6 weeks or so to my next meet. Struggling to find the energy and stamina but I’m working on it. I’ve decided to try to do some kind of chest work every day and keep heavy days to 2 days a week. I’m evolving a hybrid lifting system to fit my schedule and it’s a killer.
Only managed about 7 miles of walking today. Did 200 push ups on handles for chest work. It appears I may have gained a pound or two so I am very pleased with my progress. A bonus tonight included a pound of medium rare London Broil.
Walked 6 miles today, so far and I was able to get in a good lift. I think today’s numbers are a decent beginning measurement to go from for my training towards The Last Chance meet with Raw United in Palm Bay on December 10th.
11/4/16 Friday
Bodyweight: 205 lbs
Squats:(raw, knee sleeves)
135 x 10
225 x 5
315 x 3
365 x 3
445 x 1
495 x 1
15% Incline Bench Press:
135 x 10
185 x 5
225 x 1
255 x 1
285 x 1
Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
231 x 1
SLDL from just below knees off pins:
225 x 5
315 x 3
405 x 1
495 x 3(got in the zone)
Standing Crunches:
70 lbs x 20
All felt good.
This workout reads like you’re adjusting well to the walking part of your day. Apparently your metabolism
is too if you’ve gained a pound or two.
Wife is reading your book to granddaughter.
Nice work GV. Your ability to lift heavy while working tons of hours of manual labor continues to impress me.
I’ve seen some construction guys do similar but they are almost invariably in their 20’s. Even then it is impressive. Being able to do it in your 40’s takes it to a whole different level.
Thanks Dave. I’m humbled with the effort and I spend a great deal of time doing therapy between activities. Many times part of my sleep time doubles as muscle stimulation time with my MARC PRO.
Biker thank you so much for sharing my book with your family. You are the first feed back I’ve had besides my daughter’s teacher and her 1st grade class. Love to know what your wife and granddaughter think.
Was able to get in a good lift today.
Tuesday 11/8/16
Squats:(raw)
135 x 10
225 x 5
315 x 3
365 x 3
455 x 1
505 x 1
30% incline Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
287 x 1
Hanging Leg Raises:
1 x 20
Happy with these lifts and making slow progress. My weight is steady at 205 lbs but I hope to add more soon.
Good work with the increased squat weight. You beast.
Thanks Biker. I hope to keep moving up my daily max gradually each lifting day.
Today I did a short lift directly after lawn work.
11/9/16
45% Dumbbell Incline Bench Press:
65 lbs x 4 sets x 12 reps
Hammer curls and a few push-ups too.
Temps have cooled off here finally, the high has been riding at about 80 degrees. So, training and work is a little less stressful. Got in a nice lift this evening while playing basketball and looking at the moon with my daughter.
Friday 11/11/16
Standing Crunches:
70 lbs x 20
Squats:(knee sleeves-raw)
135 x 10
225 x 5
315 x 3
365 x 3
455 x 3
Bench Press:
135 x 10
185 x 5
225 x 1(pause)
265 x 1(pause)
290 x 1
Standing OHP:
135 x 2 x 5
165 x 3
205 x 1(worn out)
Deadlifts:
135 x 5
225 x 5
315 x 3
405 x 1
455 x 1
Hanging Knee Raises:
1 x 10
I’m only a month out so I need to ramp up for the upcoming meet.
Walked over 14 miles today and I just did 200 push-ups on my handles. I’m a bit fried from yesterday’s lifting and today’s activities.
Got in a lift between jobs today but my body was not ready to lift and performance was off.
Deadlifts:
135 x 2 x 5
225 x 5
315 x 1
405 x 1
455 x 1(moved slow-worn out)
45 degree Inclined Bench:
135 x 10
185 x 5
225 x 1(pause)
260 x 1(pause)
290 x fail
Standing Crunches:
70 lbs x 20
Still, that’s a good workout record. We all know you weren’t walking 60+ miles/week when doing those 700+ partial squats. And you’ll do them again.
Granddaughter liked your book. Keep them coming.
Biker, thank you for relaying about your granddaughter liking my book, that makes my day.
Have to keep slamming heavy weights or I may turn in to a pillar of salt.
Was upset with my performance yesterday so I did a short lift today.
Squats:
135 x 10
225 x 5
315 x 8 set x 3 reps(1set every minute)
Fat Gripz CG Bench Press:
135 x 10
185 x 3 x 10
I’m beat up and soar as hell so all is right in the world.
Nice work GV. Between your work demands and lifting your body should be well prepared for anything life may throw at physically.
Thanks Dave. With a little good fortune and effort I may make a good showing at my meet next week.
Next week? I thought it was several weeks out? Regardless, good luck to you. You certainly have crazy challenges with your extremely physical job, but you do a great job of training whenever you can.
Thanks Snap. That was a mistake. My meet is December 10th. I would be a hurtin’ pup if the meet was next week.
The last couple days I’ve been feeling strained in my lower back and lower abdominal area or hip flexor area. Due to my fear of development of a hernia I lifted a bit light this evening.
Friday 11/18/16
Squats:(raw)
135 x 10
225 x 5
315 x 3
365 x 3
465 x 1
Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
285 x 1(pause)
Deadlifts:
135 x 5
225 x 3
315 x 1
405 x 1
Standing Crunches:
70 lbs x 20