T Nation

Trying to Stay Fit

First time poster. 31 year old, 5’5’’, right around 155-160. Have never competed in lifting competition, just looking to stay active. I play hockey few times a month, and my job also keeps me active.
Prior to this I did a lot of one or two lifts a day, Dinosaur Training, low volume high frequency/intensity type stuff. Just looking now to try something different.
Bench: 245
OHP: 185
Push Press: 205
Clean: 210
DL: 385
SGDL: 315
Pullups: bodyweight x 20; bodyweight+45 x 5

Just came off vacation.

A1:Barbell bench: 135x15, 185x8, 185x8, 185x8
A2: Chest supported row: 15 reps, 15 reps, 8 reps, 8 reps

B1: Close grip bench: 185x5, 185x5, 185x5
B2: Chest supported row: 8, 8, 8

C1: One arm db incline: 50x10, 50x10
C2: BB curl: 95x5, 95x5

Weight: 158

Depth Jumps: 2x5
Squat: 135x10, 135x10, 185x8, 225 3x5 (3 sets of 5)
Deadlift: 225x5, 275x1, 325 4x2
BB Curl: 95 lbs. 2x6

Will do some ab rollouts and hanging leg raises some time tonight at home. Usually 5x10 type of set/reps.

Worked out at home.

100 bodyweight wide grip pull ups. Stayed very strict.
Db rows: 70lbs. 3x10
Ab rollout from knees 2x15

Off tomorrow then back into gym on tuesday.

Weight 159. Caught a cold somehow so not feeling great. Quick shoulder workout from home.

Seated DB Curl to Press 35lbs. 3x10
70 DB Press (slight push off bottom) 3x5
Lateral Raises 35lbs. 3x10

20 minutes and done. Hopefully better tomorrow to get back in gym.

So quick story, the “cold” I caught was actually the flu and knocked me out of work for a week. In the process, I lost 6 pounds and am now down to 153. Returned to the gym on Monday of this week, but just did some very light circuits. Stamina was very low during this session, and have since just worked on small circuits to get conditioning somewhat back.
Returned to regular workouts yesterday, 4/15/16

A1- BB Bench: 135x10. 185x3x8 (rest pause for last two sets to get all 8 in).
A2- Pullups 5 after every bench set.

B1- DB OHP: 45 lbs 3x8
B2- Chest Supported row- 3x12

BB Curls: 95lbs. 2x5

Felt very weak overall.

Today’s workout, 4/16/16:

Power Snatch: 5x3, worked up to 125 lbs.
Cleans: 135x2, 155x2, 165x2, 175x2x2 (could have done more weight)
Deads: 225x5, 275x5, 315x5
DB Farmers Walk: 80lbs. per hand, 30 yards and back. Totally done after 60 yards. Called it quits here.

Hockey game on Monday. Will go to open skate tomorrow. Want to slowly increase weight, so will keep calories around 2100 on “off days”, and increase to 2600 for “on” days. From home I usually do small circuits on “off days” consisting of bodyweight exercises and ab roller. I do not program this but it is done at east 2 days a week.

Went to the rink for hour and a half. Skating and shooting. 154 lbs.

A1: BB bench: 135x10, 135x1p, 185 3x8. Last two sets rest pause from 6th rep.
A2: pullups
B1: standing db press 40lbs. 3x10
B2: chest supported row @14 3x8

Game tonight then off day tomorrow. 2800-3000 calories at least today.

Walked two miles. Pretty worn out from last two days. 153 lbs.

154 lbs.
BB Snatch: 95x3, 115 4x3
BB Clean: 135x2, 155x2, 165 3x2
Trap Bar: 135x5, 185x3, 185x3, 235x3, 235x3

Slowish workout so kept weights lighter and focused on bar speed. Tomorrow will be upper body.

Weight 154

A1: Standing BB strict ohp: 5x5 @ 135
A2: pullups
B1: db bench 3x10@ 55lbs.
B2: db rows 2x10@75

Off tomorrow but will go to the rink for a bit.

153 lbs. Skated for about 2 hours last night.

Todays lower workout.
Cleans: 135x2, 155x2, 165x2, 175x2, 175x2. Wanted to hit a double at 180 but the 175 reps were ugly.

Deads: 225x5, 275x5, 295x5, 315x5
Lunges: 2x8
Preacher curl machine 2x12
Incline db curls.

Off day tomorrow then upper on monday. Will begin to increase calories today.

Weighed in at 155. Train this morning and hockey tonight. Took three mile walk yesterday. Feeling good today.
Bench: 135x10, 135x10, 185x8, 205x5, 185x8. Rest pause for last aet.
Pullups between every bench set.
Db OHP: 45lbs. 3x8
Chest supported row: 3x8

Still regaining upper body strength following the flu. Bench still pretty slow as is OHP. Lower body seems fine though.

4/27 am workout. 154 lbs.

Cleans: 135x2, 155x2, 165x2, 170x2, 170x2
Hanging leg twists
Box squat: 225 5x3
Snatch grip high pulls: 135 3x3

Need to figure this day out. Should probably take it back to cleans then squats.

Went indoor rock climbing last night. Lots of fun. AM workout again today.

Standing OHP 135 9x3
Superset with bodyweight+25 pullups
DB bench: 55 2x15
BB curl: 95 2x8

Tomorrow off then resume Saturday.

154 lbs.

Clean and push press: warmed up @ 135. 155x1, 165x1, 175x1, 180x1, 185x1
SGDL: 235 3x3
Off set waiter walk: 45 seconds x2 @ 50 lbs.

153 lbs. Walked about 5 miles yesterday. Thought I ate enough. Apparently not.

AM Workout

A1: Paused Bench: 135x3, 135x3, 185x1, 205x, 215x1, 225x1
A2: DB row 70lbs x 5 after every bench set.
B1: DB Arnold Press: 50lbs. 4x6
B2: BB curl 95lbs. 4x6

Hockey game tonight. Off day tomorrow.

153.8 lbs. Feel fully recovered from Monday.

Cleans: 135x2, 135x2, 155x2, 165x2, 170x2, 175x2, 175x2.
Squats: 135x6, 135x6, 185 2x6.

Starting low on squats. Squats used to destroy me so really want to avoid this with level of activity outside of gym. The weight moved fast until last rep or two of each 185 set. Keep speed high, then increase weight.
Climbing tonight and upper tomorrow.

154.8 lbs.
Went climbing yesterday. Feeling tired, sore. AM workout.

OHP: 8x3 @ 140 lbs.
Super set with bodyweight+25 lb. pullups

DB bench: 2x15 @ 55lbs.
BB curl: 2x8 @ 95 lbs.

No gym tomorrow. Hockey practice however.

153.2 lbs. Hockey practice last night.

Clean and push press: 135x1 135x1 155x1 165x1 175x1 180x1 185x1 190x1

SGDL: 185x5 205x5 225x5 225x2

Waiter walk: 50lbs. 50 seconds per arm x2

154lbs. Weird am workout.
Shoulder has been crunchy since friday hockey. Also, some crazy allergy attack when I walked in the gym. Sneezed 20 times in ten minutes.

Bench: 135x5 185x1 205x1 205x2 205x2
Db rows superset: 55lbsx8 between every set.

BB curl: 4x8@95 lbs
DB press: 4x6@55 lbs.

Crunchy shoulder made me weary of pushing too hard. Nothing overhead until thursday now. Hockey game tonight.

155 lbs. Missed hockey Monday night. Back in gym this morning. Shoulder still a little crunchy feeling.

Hang Cleans: 135x3, 135x3 155 5x3
Squats: 135x6, 185 3x6
DB Walks: 70lbs. each hand 45 seconds x 2.

Went rock climbing after work for an hour forty five minutes. AM workout tomorrow.

154 lbs. AM workout. Shoulder still a little tender but less crunchy.

OHP: 140lbs 8x3
Superset pullups+25lbs. 8x3

BB curls: 100lbs. 2x6
DB bench: 55lbs. 2x15

Good workout. Not sore from anything and good energy. Off until Saturday.