[Freeman102010]

The reason for the name of my log is because when posting questions about my perpetually changing workouts it was said my lift schedual looked like workout ADD.

I'm lifting 3 days a week, and doing cardio 2 days.

Current lifting schedule is a P/P/S routine. Cardio varies.

PR's:

Squat 275x4x5
DL: 275 x 2
Bench: 205x5

weight: 188lbs first thing when i wake up
hight: 5'2"

I'm going to start beginner BJJ and MMA sometime in the next month or so.
I have a torn ACL and will be getting surgery in a year or so.
On August 8th I'm getting married and my wonderful fiance and I are in the midst of buying a house. So if my schedule gets messed up please forgive me then kick my ass for me.

Update Sept 10th 2008:

Current PRs:

Squat: 370 (thanks to the squat competition)
DL: 355 (needs testing but, probably no significant change)
Bench: 225 x 3

weight: as high as 206 firth thing in the AM

Haven't joined BJJ yet, not enough time in the day, lots of stuff to do around the house when I get home. I now hope to start in the winter. Lifting is being reduced to 2x a week, other GPP stuff is happening on the weekends now, but I'm not getting stronger from it.

Current goal: get the big three to 1K, then maintain strenth and loose weight. It'll be tough going with the current schedual

[Freeman102010]

Tonights Workout:

I like to start off on the stationary bikes usually 10ish minutes to help get warmed up. Tonight it was only 5~7.

Started off with the May conditioning

challenge of Snatches fo total weight moved. I used a really crappy clock on the wall to *try* to keep track of time.

overall DB snatches in 3 min:
45lb dumbell x 59 snatches = 2655

I'm not satisfied with that.

OH press
45 x 10
65 x 10
95 x 7
105 x 5
105 x 5 (last couple with a gentle push)
105 x 5 (all with some push)

DB Bench, 80lb dumbells

160x5x5

happy with this considering the work that was done before this.

Dips, BW

1x10
1x8
1x7

Sit-Up, plate over my toes, torso to 90 degrees. 4x25

Then hanging knee raises 4x25.

[Freeman102010]

Interesting day at work today. It is health and safety week, and there have been a few unusual things around my work that are promoting health and safety. One of them being a local 'gym' that brought their equipment for free trial use.

By gym i mean:
Welcome to VibroGym

Basically its a vibrating platform that you can do squats, pushups, curls or whatever whilst having the crap shaken out of you. Supposedly your muscles are flexing and relaxing uber fast for an uber workout. the workout stuff seemed pretty easy as it was body weight exercieses but the thing I really enjoyed about it was the massage at the end (just relaxing while being shaken fast actually feels great).

As for the actual workout of the day i went to the gym really close to closing time (late day at work as the health and safety festivities cut into my productivity and I'm just tired from staying up late last night).

Did the treadmill 'challenge' that folks in the conditioning forum were talking about. 5 min at 5mph then 5 min at 6mph, then 7mph, sequetinally to 10mph.

Being tired and a crappy runner I thought I would do good if I got to 5 min at 8mph, but I actually got up to 9mph for 2 minutes. still a long way from the end of the challenge but better than I thought I'd do.

Will give this another go someday when I'm feeling fresh.

[statisticool]

Hey I'm always looking to avoid injuries. How did you tear your ACL?

[Freeman102010]

Life's getting complecad as the future wifey and I are getting a house, and we've been doing a tonne of paperwork and meetings to seal the deal and on top of that I'm getting sick (BOOOOOOOO!!!!)

Regardless i slept in and went to the gym (nice and quiet as it is Mom's day).

bike warmup then back squats

45 x 10
135 x5
225 x 5
245 x 5 x2
265 x 5 x2

(I know this is lower that what my normal 5x5 is but i eased off the weight as I feel like crap and also my form has been lacking.)

front squats with a dumbell

50lb x 10
70 x 5
90 x5x4

Then I tried something different. I tried doing squats on one of the balace thingies (It's like 1/3 of a exercise ball, with a flat top).

I did squats (no wieght) on it but each time I put my arms in another direction, to try to make my body focus on keeping balance, I did 25 and it was okay. then i did it holding 10lb fo fo dumbells, and i got really shaky going down low and it didn't feel good on the bad knee so I stopped.

I then trid doing it on the floor with 20lb dumbells but then it was mostly just working my shoulders.

Then did grip work:
static holds with 15 or 20lb hex dumbells with farmers walks the length of the weight room and back with 65lb dbs.

hacked up some flem and went home.

[Freeman102010]

Originally Posted by statisticool

Hey I'm always looking to avoid injuries. How did you tear your ACL?

two summers ago I was playing frisbee with friends; I jumped up to catch the frisbee and came down with my leg fully extended, and then it buckled to the side. I didn't go to the doctor but I believe that I first gave my ACL a partial tear. I rehabed it on my own.

last summer i was in the barn with my dad doing some routine chores and i just took a step backwards, not strait legged or anything and my leg just gave way nearly completly (I now have a complet ACL tear with some damage to my menisucs). after a few days of trying to rehab it i went to a clinic and got sent to specialists and physio.

physio has helped tremendously, however I still want to get the frigging thing fixed up with surgury, which will happen next year.

[Freeman102010]

long day with my Uni grad ceremony. still sick. had 10 hours of neo-citron induced sleep last night (with lots of coughing interuptions).

half hour of eliptical. blah. neocitron. bed. Freeman - out.

[Freeman102010]

Pull Day:

Deadlift:

a wack of deads with the bar
135x12
245 x5
255x5
260x5x3

Really new to the deads, I think I can increase this quite rapidly.

did supersets of bent over rows to pull ups.

135x12 bor
5xpull up (bodyweight)
135x12 bor
5xpu
135x12
5x Chin Up
135x5
7x Chinnies

3 sets of 15 hammer curls (per arm) with 25lb. dbs

18 minute interval run (run hard 5 min, rest 1 min for 3 rounds).

felt really good today, I was off 2 days because I was sick but I seems it was good for me afterall.

[Freeman102010]

Cardio:

17 min on treadmill
3x 5 min rounds with 1 min easy jog between rounds

17 min on eliptical same thing

10 minutes on rowing machine, slow and easy after pull day yesterday.

[Freeman102010]

Push Press:

10 minute warm-up on the bike

DB bench press,

warmup: 60lb db's x 10

80x5
85x5x4

SOHP:

95x5
100x5x4 (bit of push press on the last couple reps on the last two sets).

Dips (no weight added)
17
9
10

I need to watch how long of a break I take, to make sure i can do the best I can on my sets.

I saw a skipping rope on the floor next to the wooden spot where the pumper-plates are.

I've seen people take ropes out from the desk at the gym and people skip there before, but I hadn't tried it at the gym before. This rope was plastic and strechy and had thick foam covered handles. I actually did quite well! I have a 'speed rope' and I suck at it.

Next cardio day I'll do some skip rope.