[h7jb7sg1e]

Wednesday, March 19th, 2008 @ KBCC

Freeweight Room 12:00pm - 2:30pm

Squats
warm-up
315 - 3x
335 - 3x
365 - 0x
335 - 2x (stuck on bottom of third rep)
345 - 2x
315 - 3x

Overhead Press
135 - 8x
155 - 3x
160 - 2x (staggered stance)

Push Press (staggered stance)
185 - 3x
185 - 3x
185 - 3x
185 - 0x

Bent-Over Row
3x - 8x - 135

Bosu Ball & Balance work
I'm a beginner at this balance stuff, I'm going to do this at the end of my workouts from now to on.

Blue Foam thing
1 toe touch each leg, then fall off, 1 rep PR, yes sad I know

------
Fitness Center 5:00 pm - 5:45 pm
Treadmill
1.78 miles - 21 minutes
3mph / 6mph / 12mph @ 0.0 incline
2x 12mph 1:00 minute sprints
8 - 10 minutes @ 6 mph
8 - 9 minutes @ 3 pmh

Rower
2000 meters - 11 minutes

Recumbent Bike (cool down)
1 mile - 5 minutes

Bridge
30 seconds estimated

Stretch --> Wide grip Pull-up Station
30 seconds estimated

[h7jb7sg1e]

Friday, March 21st, 2008
@ 59W 6:15 - 7:45 pm 1:30

Clean & Press
warm-up
3 x 3 x 135
3 x 3 x 155
3 x 1 x 185
3 x 1 x 195
3 x 1 x 205
2 x 0 x 215
^lowest plates are 5s

DB Chest Press
12 x 50e.
12 x 75e.

DB Seated Curl
3 x 50 e.

Monday, March 24th, 2008
@ KBCC 1:00 - 4:15 pm 3:15
^class was cancelled so I had extra time to lift

Squat
warm-up paused about 1 second count
275 - 5x
295 - 3x
315 - 3x
340 - 2x
340 - 1x
340 - 1x

Bench Press
warm-up paused about 1 second count
185 - 5x
*band squats, handled bands I don't know what they are rated, basically I started with the easiest and secured each handle to the end of the plates
225 - 3x level 1 (purple)
225 - 3x level 2 ?
225 - 3x level 3 (pink)
I did all the sets fairly easy

Balance Work
2 + 6 + 4 left leg single toe touches on blue foam balance pad
0 + 0 + 0 + 10 right leg sing toe touches on blue foam balance pad
^^^right hand touches left toe, vice versa

Push-ups on circular wooden thing with a half dome wooden bottom
15x
*One-Arm Push-ups
4x each! what!
I wanted to try doing balance push-ups with the bands but they are too long, too much slack (for the bench I placed them under the bench) I'll try and post some pictures/videos next time)

Yes the following is true
Bosu Ball Standing Double DB Curls
3x - 5 lbs
8x - 20 lbs
3x - 30 lbs
5x - 30 lbs
I can easily curl 45 for 8 standing, so balance was indeed a factor

T-Bar Row Station
8x - 45
8x - 90
8x - 95
8x - 100 (may have cheated on the last two)

----
Treadmill
26/27 minutes
jogged for 8 minutes @ 5MPH & 2.0 incline, then mostly walked @ 2.0 incline from 3 to 4.4 MPH

Chest & Rotator Work on Cybex FT 360 Trainer

Grip Work on old school Nautilus grip station. One was similar to drying a towel the other was similar to only do the concentric phase on a gripper got up to 6 & 7 respectively on a quadratic 10 scale.

Pull-ups
BW - 8x
BW + 8 lb medicine ball - 8x

Other Notes
I tested my jumping ability at the BB court, I think my best jump is 1 full inch better than last time.

Thoughts
Going to use and reuse the 2.5 lbs till I get to 365 and then 405 for work sets for squats. Next session I am going to try to do band deadlifts. The balance training is fun, and I look foward to being able to safely jump from swiss balls and maybe even do bosu ball squats with 225 ish.

BW down to 190-192 lbs.

[h7jb7sg1e]

Tuesday, March 25th, 2008
@ W59, 6:20 - 6:45 pm 0:25

Lap Swim
Freestyle & Legs w/ two blue pads
about 10 laps each freestyle & legs w/ two blue pads

Wednesday, March 26th, 2008
@ KBCC 12:00 pm - 2:15 pm 2:15

Squat
8x - 45
8x - 135
5x - 225
5x - 275
1x - 315
1x - 330/340
0x - 330/340 can't remember
0x - 330/340

Bench Press
8x - 135
8x - 155
5x - 185
3x - 225
3 x 3 x 230

Deadlift
5x - 135
5x - 225
*add straps (cleanler than chalk at Uni gym)
3x - 315
3x - 405
1x - 425
1x - 445
*filmed only have one of the lifts though
0x - 475 off the ground sticking just above knees
0x - 475 same as above
^^^ time for some rack pulls from just below the knees

no balance work

Thoughts
Solid workout. Tired from Monday, so I'll either have to do an A - B split or do ME / DE split. I was very happy budging 475 off the ground. completing the lift would have been great but all in due time. There were a bunch of guys who came in when I tried and failed the 475 lifts. when I took breaks they said they could do it. lolz. Btw my deadlift form in the 405+ range is akin to a straight leg deadlift -all back. I am so tempted to get a belt and hit five plates already. But I'll save it till I actually hit 500 raw. If I hit 500 with the straps I'll redo with chalk. But for general training I'll stick with the straps.

[h7jb7sg1e]

Monday, March 31st, 2008
@KBCC gym

Barbell warm up

Squat
warm up
45 - 8x
135 - 8x
225 - 5x
275 - 5x
315 - 3x
335 - 3x
345 - 2x Progress!
345 - 1x
345 - 1x

OHP
135 - 3x
140 - 3x
145 - 3x
150 - 3x
155 - 3x

Deadlift
double overhand
135 - 5x
225 - 5x
now w/ straps
315 - 5x
375 - 3x
405 - 3x
410 - 3x inching my way up to a new max

Blue Foam Pad
9 + 1 toe touches with left foot
10 toe touches with right foot

Red Inflatable pads
BW - 10 push-ups
BW - squats couldn't get all the way down on a single rep eh!

Wooden Board w/ half dome wooden bottom
5x - left one-handed push-ups
5x - right one-handed push-ups
3x - left one -handed push-ups
3x - right one-handed push-ups

Decline Sit-ups (on decline bench)
BW - 15x
BW + 30 lb DBs (1 each hand) - 8x (rest on shoulders)
***Jean Luke, PT who I saw first time at the gym, was benching 315, I spotted him, he showed me a tone of core/balance/stability moves
Partner resisted decline sit-ups - 8 ish, really tough
Medicine Ball Sit-ups - 8 ish, much easier (12 lb medicine ball)

Side Planks
center 60 seconds
left side 30 seconds
right side 30 seconds
center left hand free / right hand support 30 seconds
center right hand free / left hand support 30 seconds

Nutrition
pre-workout 500 ml water + 2 M&Ms packs (~500 calories)
During workout Gatorade ~500 ml
Lunch afterwards tuna wrap, OJ 450 ml, H20 500 ml

Thoughts
This workout was fun, I feel a bit more out of breath doing balance and ab work versus the barbell lifts. I am continuing to make progress with my balance training, and I may incorporate more challenging variations. I am pleased with my slight but significant progress with the squat. The reason I skipped Bench Press today and did OHP instead was someone was using each bench.


note: staff dudes name at gym is Trevor not Travis

[h7jb7sg1e]

I've posted the videos of my 475 deadlift attempts with straps. Should be working in a couple of minutes.

[h7jb7sg1e]

Tuesday, April 1, 2008 --> Swimming & Recovery day
Lap Swim 35 minutes
20 - 25 laps (freestyle)

Pull-up/Dip/Sit-up/Leg Raise Circuit
3 / 8 / 10 / 5 + 3
3 / 8 / 10 / 5 + 3
3 / 12 / 10 / 5 + 3

Barbell only compound circuit (various exercises)

DB Hold = 30 seconds each
50s
75s
85s

Treadmill @ 3.0 mph, 0 - 15 incline with cooldown
^^^calf work / easy cardio --> hopefully to bulk up the calves BB style

Thoughts:
The workout was way too long to be considered GPP, but it was conditioning nonetheless. My pull-ups are crap until I fully recover from Deadlifting.


Wednesday, April 2, 2008
Bench Press
45 - 8x
135 - 8x
225 - 5x (i know I did them all on my own)
230 - 5x (i think I did them all on my own)
235 - 3x + 2x spotter
245 - 2x + 1x spotter

Strict Bent-Over Row
135 - 8x
140 - 8x
145 - 8x

Lunges (left then right)
135 - 8x
135 - 8x
135 - 8x

Tibia Lift/Extension/flexion??? (feet suspended, using apparatus)
8x - 25
8x - 27.5
8x - 30
***Balance Training

Blue Foam Pad
10 toe touches left leg and right leg in a single set

Wooden Circle Board with wooden half dome bottom
^^^ One-arm push-ups
Left: 5x
Right: 5x

Wooden Circle Board with wooden half dome bottom & feet on one blue foam pad each ^^^ One-arm push-ups
Left: 4x
Right: 4x

Wooden Skateboard with wooden roller, lateral balance
was able to stand up straight and hold for a few seconds, successfully moved a couple of inches

Wooden Skateboard with wooden roller, lateral balance
Two-handed Push-ups with one-leg on ground (3-point stance)
0 successful reps, I was able to hold at the apex briefly
^^^
this exercise was too easy with both feet on the ground and both hands on the board, balancing on one leg makes all the difference

Thoughts
Bench was weaker than expected may be due to OHP on Monday. I'll take it slow and gradual with rows and lunges.Solid improvement in balance.

No extra grip work or BB style pec work. Was originally hoping to do incline. But another dude wanted to flat so we did flat. I completely forgot that the flat to incline adjustments are quick.

Handball courts are only open for 30 minutes during my break so it looks like I won't be playing at school.

[h7jb7sg1e]

Here are the newest videos. My attempts at 475 deadlift both failed but check it out if you like.

1st attempt


2nd attempt



My current Deadlift Prs are 455 conventional and 455 trap bar (both done with chalk only)

[h7jb7sg1e]

@ Chesea Rec Center...2:00pm - 3:30 pm

barbell warmup compound movements
ez curl warmup preacher curls & standing Frech press

Wide-grip Pull-ups
BW- 5x

Wide-grip Dips
BW - 10x

Weighted Chin-ups
3 x 3 x BW + 45

Weighted Dips
1 x 5 x BW + 45
1 x 5 x BW + 90
1 x 3 x BW + 135

Hip Belt Squats on step-ups for chin/dip station (to increase ROM)
1 x 5 x BW + 135
1 x 5 x BW + 160
1 x 5 x BW + 180

Chest isolation exercises 2 - 3 sets

[h7jb7sg1e]

Friday
Lap Swim
Calf, grip, light chest BB style

Monday
Rest

Sick at the moment may take Wenesday off also. at limit this week to light cardio and possibly swimming.

[h7jb7sg1e]

Friday May 16th
BW @ 191.8 lbs.

Circuit 1
8x BW Pull-ups
12x BW Dips (Wide)
12x BW Squats

Circuit 2
3x BW + 60 lb Chin-ups (NOT pull-ups)
8x BW + 60 lb Dips (Narrow)
8x BW + 60 lb Hip Belt Squats (from step -ups on assited dip/chin station)

Circuit 3
3x BW + 60 lb Chin-ups
5x BW + 105 lb Dips (Narrow)
8x BW + 105 lb Hip Belt Squats

Circuit 4
3x BW + 60 lb Chin-ups
2x BW + 150 lb Dips (Narrow)
2x BW + 150 lb Hip Belt Squats (I stopped because the carabiner was getting caught on my clothes. I need to buy an olympic loading pin and or the IM super squats belt

This week I'm going to work on technique and speed on the big 3 and next
wed (5.28) I'm gonna test my 1-RM on the big 3. I'll post vids.