T Nation

Tom's Log/Formerly Just Feeling Good

I’m just feeling good about my lifting lately so thought I’d post. These are my stats right now:

44 years old
5’6"
185 pounds

1 RM
Bench Press: 250
Deadlift: 405
Squat: 335

Supplements: fish oil about 5g a day, generic protein bars, whey, multi-vit, probiotic(has changed my life!),niacin, baby aspirin, 1/2 Spike Shooter most days.

Nothing amazing but I’m pleased. Think I’ll start a log here. I really don’t have a goal other than to get stronger and stay healthy. I usually box/kickbox for about one hour 2x per week, usually Tue and Thur afternoon. Here are yesterday and today’s workouts

Mon 11-17:
Jumped rope to warm up- 3 2 minute rounds
Box Squat: 5x135,5x205,5x225,5x245,5x245
KB Swings: 3x10x40
Split Squat: 3x6 (holding 20# KB’s)
Incline Press: 5x135,5x155,5x175,5x175,5x175
Chinup: 5xbw,5xbw,5 +10,5+25,5+25
Dips: 3x8xBW
Straight Curl 4x6x60
Tabata Protocol KB Snatches (These were real killers)
Played around on the heavy bag, for four 2 min. rounds.

Tuesday 11-18:
1/4 mile walk to warm up
Sled drags (100# sled) 30 yards, forward and backward for 6 rounds.
Tire Flips: 200# tire: 3 rounds of 6 flips
Sledge Hammer Swings: 3 rounds, thirty swings w/10# hammer
Farmer’s walks: I have two ten gallon water jugs I fill up and walked six rounds of thirty yards. I haven’t weighed the jugs bit are probably 40-50# each.
Did’nt go to boxing gym: shadow boxed a few rounds, practiced a few kicks, nothing major.

greetings, looks like u have some cool toys to play with. u should enjoy some of the other guys logs who have similar stuff. keep up the good work.

Welcome tleach!

Wednesday 11-19
Warm up: Jumped rope 3 x 2min
( I based my poundages on roughly 65% of max. Seemed light but figured it was ok due to reps. Any advice on that would be appreciated)
Deadlift:
5x135
5x225
5x265
5x265
5x265

BB Bent Row:
5x135
5x155
5x185
5x185
5x185

Military:
5x45
5x65
5x115
5x115
5x115
Horizontal Rows? (I don’t kow what you call these-bar in power rack, prone positon, grab and pull up to bar):
3x8xbw

Close Grip Bench:
3x6x135

dry sauna: 10 minutes

Bent rows? Welcome, sounds like you’re having some good workouts. Love the title of your thread. Kinda what it’s all about. Like to finish off my workouts with the sauna, too.

[quote]tleach wrote:
Wednesday 11-19
Warm up: Jumped rope 3 x 2min
( I based my poundages on roughly 65% of max. Seemed light but figured it was ok due to reps. Any advice on that would be appreciated)
Deadlift:
5x135
5x225
5x265
5x265
5x265

BB Bent Row:
5x135
5x155
5x185
5x185
5x185

Military:
5x45
5x65
5x115
5x115
5x115
Horizontal Rows? (I don’t kow what you call these-bar in power rack, prone positon, grab and pull up to bar):
3x8xbw

[/quote]
Those have the unfortunate name of Fat Man Rows

[quote]
Close Grip Bench:
3x6x135

dry sauna: 10 minutes[/quote]

I envy you your sauna.

Welcome

Thanks for the welcome and feedback guys. Sorry Hel320- I meant bent over barbell rows.

Thanks Skidmark-it is what it is. The gym I go to is a commercial gym with the oly pool, hot tub, steamroom etc. However it is very well equipped. The cool thing is that they have a separate “power room” where there is a rack, platform, chains,rubber coated weights, and various other pieces of gear that most folks who work out in there avoid. There is also a very nice assortment of kettlebells near the “power room”. I go early in the morning so it’s like having a private gym. I’m happy with it.

My buttocks are dragging for some reason today. However I did manage to drag myself to the boxing gym. Nothing heroic, but here it is:

All rounds were three minutes with one minute rest between rounds.
Shadow boxed to warm up: 1 round
Very light double end bag warming up: 1 rd.
One rd on heavy bag working basic single punches ten reps each (about 5 sets each)
Three rounds going hard boxing only heavy bag
One round double end bag-all out (which is slow compared to the youngsters)
Two rounds light kicking on heavy bag-Muay Thai style.
One round hard kicking heavy bag-Muay Thai
One round hard punching, hard kicking-Muay Thai style.
2 Rounds Bananna Bag Savate style kickiing and punching
One round upper cut bag-hard-just everything, kicks, punches, defense.
One round of speed bag
About 1 and 1/4 hours in all including rest periods.
Some stretching.

That’s it!

Friday 11-21-2008
Jump Rope Warm-up 3 rounds

Back squats:
135x5
225x5
250x5
275x5
275x5

BB Bench Press
135x5
185x5
205x5
205x5
205x5

Power Clean (Don’t laugh!)
45x6
115x6
115x6
135x6

Upright Row
45x5
65x5
95x5

DB Tricep Extensions
40x8
50x8
60x8

Rope Pulley Push Downs
8x3x100

Swam 200 meters
Steam/whirpool about 15 minutes.

That’s it!

impressive, you have a nice variation of stuff, well rounded. heckuva day u put in today.

Thanks for reading and commenting wasBrOk3n. Here is yesterday and today:
Sunday 11-23-2008
EZ walk about three miles. About a 3.5 pace.

Monday 11-24-2008

Box Squat: (4 warm up sets of six reps 225)
3x295
3x315
3x315
3x325

Stiff Legged dead lift
5x185
5x185
3x205
3x225

Pull Ups
5xbw
5xbw
5x+35
3x+35

Dbell Incline Press
5x60
5x70
3x80
3x90

T-Bar Row
5x45
5x135
3x155
3x165

Russian Twists
8xbar
8x +10
8x+10

Kettlebell Snatches: 25lbs. Tababta Protocol
Hanging knee raises: 3x10

Baked, boiled, steamed, froze:
Baked 10 in sauna
Boiled 10 in hot tub
Steamed 10 in steam room
Froze five in freezing cold pool
That’s all!

Tuesday 11-25-2008

6:00 AM
Warm-up 5 minute walk
Sled drags- 30 yards 6 reps forward and backward. Sled weighed about 100 pounds.

Tire Flips-3 reps 30 yards, #200 tire

Sled Hammers- 3 rounds 20 swings

10:00 AM- wallked about 3 miles-ez pace

3:00 PM
Boxing GYM: all rounds 3 minutes w/1 min rest
3 rounds shadow boxing to warm up
3 rounds heavy bag- punching only
1 round double end bag
1 round bananna bag-muay thai kicks and punches
1 round wrecking ball- punches and all kinds of kicks
1 round uppercut bag- punches & kicks
1 Round speed bag
12 rounds total about 1 hour total time

Wednesday 11-26-2008

Jump rope 3 2 minute rounds

Deadlift
3x315
3x335
3x355
3x370 (used straps on this one)

Military press
3x115
3x125
3x135
3x155

One Arm Dbell Row (Used straps on all sets)
5x100
5x100
5x100

Kettlebell swings
3x10x40

Hammer Curls
5x30
5x40
5x50

Some crunches; some stretching
That’s all

That is a solid one arm row, even with the straps.

Thanks for the support. I used to practice a lot of Judo, not so much anymore (actually not at all). My main Sensei was an old Judo guy who had incorporated many of the throws into a system he called KIYOJUTE RYU. I worked with those guys four years. Earned a legitimate Shodan, then went on to other styles.

I don’t think my body could takes the throws anymore, though I still practice breakfalls and rolls (ukemi?) every now and then in case I was to slip on ice or something. What were/you into?

Yeah, I worked out on Thanksgiving Day and yeah, I ate too much afterwards.

Farmers Walks- About 80# each arm. 6 Rounds of 30 yards each.

1 Set of Bear Crawls about 10 yards or so.

6 rounds of 6 throwing a 15# rock then sprinting after it

3 rounds of 6 reps slamming same rock into the ground, pivoted around it, slammed it again.

6x30 yard sprints.
That’s all.

Friday 11-28-2008

Flat Bench Press:
3x185
3x205
3x215
2x225 (was shooting for three)
1x230- just to redeem failing on third rep with 225.

Zercher Squats
5x135
5x155
5x175

OH Squats
5x45
5x65
5x65

Power Cleans
3x135
3x145
3x155
3x165

Dips
8xbw
8x +25
8x +25

Lateral Raises
8x20x3

Rotator Cuff Stuff (3 or 4 sets)

Pulley Pushdowns
3x8x100

Swam 500 meters (about 12 minutes)
Sauna and Steam