Wednesday, August 10, 2016
Cycle 6 Week 2 Day 1
Speed Rope x 250
Foam Rolls, Etc. & Stretching
Squats TM 321
Bar x 20
135 x 5
165 x 5
195 x 3
225 x 3
260 x 3
290 x 8 New rep PR
SLDL
135 x 5
175 x 5
195 x 5
215 x 5
Ab Roller
8, 8, 8, 8
Leg Curls
3 Sets of 95 x 12
Back Raises
10# -3 sets of 12
Precor Bike Sprints
10 x :15 with :45 to :60 recovery
Wednesday, Aug. 11, 2016
Go-Nowhere Cycle
30 minutes at a pretty decent resistance and speed
Then got a wild hare up my ass and managed 3 fatass BW pull-ups.
Thursday, August 12, 2016
Cycle 6 Week 2 Day 2
Speed Rope x 200+
14# Medicine Ball
5 x chest throw
5 x overhead
5 x reversed overhead
5 x slams just to wake up the hamsters on the wheels
Bench Press TM 306
Bar x 20
135 x 5
155 x 5
185 x 5
215 x 4
245 x 3
275 x 8 New Rep PR
215 x 12 FSL
I started to notice a considerable wobble again on my first 2 work sets that could be partially fixed by spinning the bar in my hand. A warped bar I presume. That was my hunch, proved correct when I hopped over to an open bench for my top set.
On my top set #8 was a grinder but determination took it home. That, and I was sans spotter…
Kroc Rows
65 x 7 WU
85 x 10/ arm
85 x 12/ arm
85 x 10/ arm
85 x 8/ arm
Pushups (BW)
15, 15, 10
Face Pulls
4 sets alternating grip 50 x 10
Triceps rope pulldown
3 sets 57.5
Tried running again on the dreadmill…
5.5mph for about half a mile before I was just spent
I know legs are fried from Wed skwaatz and bike yesterday, but c’mon…I can do better.
Sunday, August 14, 2016
Cycle 6 Week 2 Day 3
Speed Rope x 200+
Box Jumps 3 x 5
Dead Lift TM 317
135 x 10
155 x 5 Rt Sup
195 x 5 Rt Sup
225 x 3 Left Sup
255 x 3 Left Sup
290 x 8 Left Sup New Rep PR. Best set ever. Seriously.
Front Squats
135 x 5
155 x 5
175 x 5
195 x 5 Grinder
Bunch of side bends and crunches.
Home. I gots shit to do.
Wednesday, August 17, 2016
Upper body mobility stuff
Med Ball Throws 4 x 5
OH Press
Bar x 20
75 x 5
95 x 5
115 x 5
135 x 3
155 x 3
170 x 7 Meh. #7 was a grinder.
135 x 10 FSL
Chins w 85# assistance
8 wide pronated
8 wide neutral
8 narrow supinated
8 narrow neutral
Believe it or not this is an improvement.
Dips w 85# assistance
10,10,10,10
Friday, August 19, 2016
Cycle 6 Week 3 Day 1
Speed Rope x 250
Agile 8
Box Jumps 3 x 5
Squats TM 321
Bar x 10
135 x 5
165 x 5
205 x 5
245 x 5 -Invested in a belt, so I belted up here.
275 x 3
310 x 6 New Rep PR. These were solid.
The belt made a difference. Well, I’ll be damned.
SLDL
135 x 5
185 x 5
205 x 5
225 x 5 These felt good, too.
Ab Roller
8, 8, 8, 8
Back Raises
25# x 10
10# x 10
10# x 10
Leg Curls
3 sets 95 x 10
Precor Bike Sprints
10 x :15 with :45 recovery
Happy Friday
Sunday, August 21, 2016
Cycle 6 Week 3 Day 2
Speed Rope x200+
Upper body mobility stuff- DeQuasimoto-ing myself
Med Ball Throws
5 chest, 5 overhead, 5 rev overhead, 5 slams
Bench Press TM 306
Bar x 10
135 x 8
165 x 5
185 x 5
230 x 5
260 x 3
295 x 5 Mr. Overeager Spotter messed with my mojo, so no 6th for a PR
230 x 12 FSL Surprisingly solid set
DB Kroc Rows
3 sets of 85 x 10/side
1 set of 85 x 8/side
supersetted with
BW Pushups
12, 12, 12, 12
Triceps Rope pulldowns
57.5 x 10 for 3 sets
Face Pulls
50 x 10 for 4 sets
alternating grip each set
Dreadmill
3 x 1/4 mile runs at 6.0mph with tenth of a mile recovery walks (3.4mph) between runs.
I’ll declare this an inkling of improvement.
Monday, August 22, 2016
25 Minutes on some cycle.
Enough to break a little sweat and get some blood flowing through my legs.
Tuesday, August 23, 2016
Cycle 6 Week 3 Day 3
Speed Rope x300+
Agile 8
Box Jumps 3 x 5
Deadlift TM 317
135 x 5
165 x 5
195 x 5
240 x 5
275 x 3
305 x 6 solid
Front Squat
165 x 5
195 x 5
215 x 5 Last one a grinder
Weighted sit ups
10# 3 x 15
Back Raises
10# 3 x 12
Thursday, August 25, 2016
Cycle 6 Week 3 Day 4
Speed Rope x 300+
Upper body mobility shit
No Med ball throws because a couple of douchy PTs and their horde of clients were “using” them all. Fuckers.
OH Press TM 184
Bar x 20
75 x 5
95 x 5
115 x 5
140 x 5
160 x 3
180 x 5
140 x 12 FSL
Chin Ups
BW x 3 close supinated
BW x 2 close neutral
BW x 2 wide neutral
BW 1 negative wide pronated
55# assistance x5 wide pronated
55# assistance x 5 wide neutral
Dips
BW x 5,5,5,5,5
Face Pulls
4 sets alternating grip
50 x 10
EZ bar curls
3 sets 50 x 10 -for that gratuitous pump
Finished with Cycle 6
Time for a little de-load.
Sunday, August 28, 2016
Post Cycle 6 De-load Day A
Speed Rope & Agility
Box Jumps 2 x 6 I’m stiff as hell.
Med Ball Throws 3 x 5; press, overhead, rev. overhead
Squats
Bar x 20
135 x 5 paused
165 x 5 1-and-a-half Reps
195 x 5 1-and-a-half Reps
Bench Press
Bar x 20
135 x 5 paused
165 x 5 paused
185 x 5 paused
Weighted sit ups
10# 3 sets of 15
DB Rows
65# x 25/side
Face Pulls (alternating grip)
4 sets of 50 x 10
Precor Bike Sprints
8 x :15 with :45 recovery
Monday, August 29, 2016
Stationary Cycle 30 min moderate resistance
Tuesday, August 30, 2016
Cycle 6 Deload Day B
Deadlift
135 x 10
195 x 5
195 x 5
OH Press
Bar x 20
95 x 5
110 x 5
105 x 10
Back Raises
10# 3 x 10
Pullups
BW close supinated -4
BW wide neutral -2
#70 assistance wide pronated 5
#70 assistance close neutral 5
Bar Dips BW- 5, 5
Precor Bike Sprints
8 x :15 with :45 recovery
Wednesday, August 31, 2016
2 mile stroll in 32min
Before I start Cycle 7 let’s set some goals for 6 months from now:
Where do I stand now?
Best DL is 305 x 6
Best Squat is 310 x 6
Bodyweight: High 260’s
Run: I dunno. About 2 years ago I was able to roll it under 9:30 after maybe a dozen runs or so.
Thursday, September 1, 2016
Cycle 7 Week 1 Day 1
Speed Rope x 300
Rollin’ and stretchin’
Box Jumps 3 x 5
Band Pull aparts medium band 3 x 10 diff angles with 5 sec isometric hold on last one
Squat TM 330
Bar x 20
135 x 5
165 x 5
205 x 5
215 x 5
255 x 5
285 x 9
215 x 12 FSL (First time doing an AMRAP set at the end of squats- must work on a mental strategy)
Triumvirate
Leg Press
388 x 12
478 x 12
478 x 12
Leg Curl
3 sets of 110 x 10
and, what the hell…
Ab Roller
4 x 8
Precor Bike sprints
12 x :15 with :45 recover
Saturday, September 3, 2016
Cycle 7 Week 1 Day 2
Speed Rope x 300
Foam Rolling & Upper body mobility
4 x 5 14# Med Ball Throws (variations)
Bench Press (TM 311)
Bar x 20
135 x 5
165 x 5
195 x 5
205 x 5
235 x 5
265 x 9
205 x 14 FSL
DB Bench Press
70/s x 10
60/s x 12
60/s x 12
These are new, and reality set in quickly
Kroc DB Rows
90/s x 12
90/s x 12
Face Pulls
3 sets of 55 x 10
1 set of 50 x 10
alternating grip
It took me a full hour to get through the lift (not even including warm-up or dynamic work)
I ran out of gas fast today.
Monday, September 5, 2016
Cycle 7 Week 1 Day 3
Speed Rope x 300+
Foam Rolls and stretching
Box Jumps 3 x 5
Deadlift TM 326
135 x 5
185 x 5
195 x 5
215 x 5
255 x 5
285 x 10 New Rep PR
225 x 5 FSL
225 x 5
225 x 5
Good Mornings
Bar x 10
Bar x 10
Weighted Situps
10# 3 x 15
Wednesday, September 7, 2016
Cycle 7 Week 1 Day 4
Speed Rope x 300
Shoulder Mobility
Med Ball Throws 4 x 5
OH Press TM 189
Bar x 20
75 x 5
95 x 5
115 x 5
125 x 5
145 x 5
165 x 8
125 x 5 FSL
Warm-ups went great. First 2 work sets were solid. Then it went downhill from there. Bailed out of the down set as my problem shoulder tightened, and frankly I don’t think I had any left in me for more anyway.
If this keeps up I will be re-visiting my TM for this apparatus.
Chins
3 BW close supinated
2 BW wide neutral
with 85# assistance
8 wide pronated
8 wide neutral
6 close supinated
6 close neutral
Shoulder said no to Dips.
Awful.
Friday, September 9, 2016
Run: 1 mile in 11:40
After having an Italian dinner with my father-in-law it felt like I was carrying a watermelon around my midsection. So I guess I just had to do something to ease the guilt.
And I guess that was a 9pm run.
I’ve got a long ways to go.
Saturday, September 10, 2016
Cycle 7 Week 2 Day 1
Agile 8 & Friends
Speed Rope x 300
Box Jumps 3 x 5
Squats TM 330
Bar x 10
135 x 5
165 x 5
195 x 5
235 x 3
265 x 3
300 x 8 New Rep PR
235 x 12 FSL
It didn’t feel solid, but I got it done.
Leg Press
How much does the sled weigh on a Hoist leg press?
270 x 12
360 x 12
360 x 12
Leg Curl
110 x 12
110 x 12
110 x 12
Ab Carver (Wheel)
8, 8, 8
Monday, September 12, 2016
About 25 minutes of hamster wheel elliptical shit. I’d rather do the stationary bike, but there was a young lady on one of the 2 bikes my apt. complex’s gym offers, and plopping on the other bike would have raised the creepster factor up too high.
Tuesday, September 13, 2016
Cycle 7 Week 2 Day 2
Speed Rope x 350
Upper body mobility & stretching
Bench Press TM 311
Bar x 25
135 x 8
165 x 5
185 x 5
225 x 3
255 x 3
280 x 7
225 x 10 FSL Weak AMRAP set.
Had trouble finding 2nd plates for my work sets. And when I did find some, everybody kept asking, “Do you need those?” Was the shortage of plates caused by the beasts squating 6 plates (dude cranked out 5 reps)? No. It was the jackwad with 22 plates on the leg press, staring at it for 10 minutes before jacking up four whole 8-inch ROM reps, then strutting out of the gym. Fucking jeter.
Kroc Rows
85/s x 15
85/s x 12
DB Bench Press
55 x 15, 12, 10
Running out of gas fast.
Face pulls
55 x 10 -4 sets alternating grip
Dreadmill run
Quarter mile intervals with .10 mile walking in between for 15 min.
So running totalled .92 mile at 6.0 mph with .30 mile walking at 3.2 mph
Thursday, September 15, 2016
Cycle 7 Week 2 Day 3
Speed Rope x 350
Agile 8 & Friends
Boxes must’ve all been buried under meathead gym gear, so no jumps.
Deadlift TM 326
135 x 5
185 x 5
205 x 5
235 x 3
265 x 3
295 x 8 New Rep PR
235 x 5 FSL
235 x 5
235 x 5
Good F’ing Mornings
Bar x 10
65 x 10
85 x 10
85 x 10 Hey!
Side Bends- a bunch each side with a plate. I’ll feel this Saturday.
Hill Sprints!!!
8 x 40+yds.
Done in pretty quick order, too.
It’s under 90F here in the Central Valley, so these get to come back in.
Saturday, September 17, 2016
Cycle 7 Week 2 Day 4
Warm-up: Moving a shitload of boxes between storage units, moving furniture for fall cleaning…
I worked up a pretty damn good sweat. Lots of stuff to do today, so I blew past mobility work.
Med Ball throws 3 x 5
OH Press TM 189
Bar x 20
75 x 5
95 x 5
115 x 5
135 x 5
155 x 3
175 x 7 New Rep PR
135 x 12 FSL
Overall, best Pressing in a while. Form felt right. Shoulder held up.
Chins (different grips each set)
with 85# assistance
8, 8, 8, 8, 4, 4
Dips (BW)
5, 5, 10, 10, 5
Don’t know where the 10’s came from!
Today was a keeper.
IN FOR HEALING!!! and progress of course. And Kroc Rows.
Thats what I call it too!!!
Sunday, September 18, 2016
Sunrise stroll- a little over 2 miles in 35 minutes
Monday, September 19, 2016
Cycle 7 Week 3 Day 1
Speed Rope
Stretching and Rolling
Box Jumps 3 x 5
Band Pull-Aparts between squat warmup sets
Squats TM 330
Bar x 20
135 x 8
185 x 5
215 x 3
255 x 5
285 x 3
315 x 7 New Rep PR
250 x 10 FSL
Sciatica flare-up impaired last two sets.
Leg Press
270+ sled
3 sets of 15
Leg Curls
110 x 10 (3 sets)
Weighted sit ups
10# x 15 x 2 sets