Thursday: 5/13/10
Aerodyne: 15 minutes
Conventional Deadlift: 10x3 290lbs
Aerodyne: 15 minutes
Friday: 5/14/10
Dynamic Upper Body Warmup
Main
Chin-ups: 10x3 10lbs
Accesory
High Elbow Inverted Rows (feels like face pulls): BWx20; BWx10
Elevated Dumbbell External Rotation: 25lbs x 10
Cut Grass: 45 minutes (cardio)
Saturday: 5/15/10
Dynamic Warm-up Upper Body
Weighted Dips: 40lbs 10x3
Reverse Grip Press-downs: Stack+10 x 21
Cambered Bar Reverse Curls: 65lbs x 19
Press-downs: Stack+10 x 16
Cambered Bar Curls: 65lbs x 15
No Cardio
Sunday: 5/16/10
Dynamic Full Body Warm-up
Full Cleans: 135lbs 5x1
Split Jerks: 135lbs 5x1
Used to do Olympic Lifting in school what seems like a lifetime ago and wanted to see how it feels. It was absolutely awful. No more wrist or shoulder flexibility though I dropped straight in the hole easily. Felt like a million pounds. Might add in Kettlebell conditioning to help my shoulder.
Monday: 5/17/10
Aerodyne: 10 minutes
Dynamic Warm-Up
Front Squat: 95x1; 135x1; 185x1; 225x1
Aerodyne: 10 minutes
Wednesday: 5/19/10
Conventional Deads:
135x1
225x1
315x1
425x1
Dips:
BWx1
45x1
110x1
135x1
Aerodyne:
5 minute warm-up
5x 10sec hard/ 50sec easy (Intervals)
5 minute cool-down
Good lifts brah!
Friday: 5/21/10
Chin-up: 85lbs x 1 at bodyweight of 232lbs.
Saturday: 5/22/10
10 minutes Airdyne
1 hour foam roller/stretching
10 minutes Airdyne
Kettle-bell Uni-Lateral Shoulder Press: 35lbs 1x22; 1x9
Monday: 5/24/10
5 minutes Airdyne
Dynamic Warm-Up “full body”
Front Squats:
80x1
100x1
120x1
130x1
150x1
170x5 For some reason felt really hard.
Step-Ups/Reverse Lunges Combo (Bodyweight) super-set with Decline Knee-Ups
5x 10,5,5,5,5
Airdyne: 25 minutes
Tuesday: 5/25/2010
Dynamic Upper Body Warm-Up
Dips:
50x1
60x1
70x1
80x1
90x1
100x2
Fat-Man Pull-Ups: 5x 10,10,6,6,6
Super-Set
“Explosive” Push-Ups: 5x10
Thursday: 5/27/10
Dynamic Warm-Up Full Body
Conventional Deads:
135x8
225x1
315x1
350x7
GHR (back of machine elevated): BW 5x10/10/10/7/7
Super-Set
Decline Knee-Ups: BW 5x10/10/10/6/6
Airdyne: 15 Minutes
Friday: 5/28/10
Chin-Up: 25lbs x 8
Cambered Bar Curls: 65lbs 5x10
Super-Set
Skull-Crushers: 65lbs 5x10
Hey, I saw your log and thought I would add my 2 cents. I have recently began running quite a bit and despite a terrible diet have actually managed to get a bit leaner. I know everyone hates to run and will advise you against it but I have been doing this for 6 weeks, running as much as 11 miles during a long session, and have seen my lift numbers go up across the board. It looks to me like you are having a hard time sticking to a set diet. I can relate. Since I am so busy with school it is hard to eat anything but fast food. I know that you can never truly out train a bad diet, but the extra caloric expenditure will perhaps accout for some of it.
Good luck
InFlames: Thanks for the advice. Yeah, it wouldn’t hurt to increase my caloric expenditure a bit. When it comes to diet I’m either “all” or “nothing” and it’s been pretty much “nothing”.
Saturday: 5/29/10
Walk: 25 Minutes
Monday: 5/31/10
Zercher Box Squat:
135x3
185x2
225x10
Dumbbell Goblet Squat: 100lbs 3x10
Core:
Turkish Get-Up: 35lbs x 5 reps each side
Hanging Leg Raises: 1x10
Plank: 1 Minute
Dumbbell Deadlift: 100ls total 4x10 (have a strained left hamstring and just wanted to get some blood into the area to help recuperate)
Uni-Lateral Calf Press: 80lbs x 20 reps
Cardio: Run 12 Minutes
Stop this running nonsense now! Running 11 miles on The Road to Puny is not the course of action you should be taking (or 12 minutes for that matter). Unless you want to be Marathon Runner Huge!
Haha. I don’t want to jack his thread… but I will say one thing. I run alot and still weigh 215.
Don’t be mad because you are the guy in the middle of that picture I posted.
Before you get offended, Ryuubane and I work together and the whole running thing (along with any other nonsense I post on his thread) is just one of many inside jokes that we have.