2/15 30 min cardi0
2/17 squat cycle week #3
squat 135# x 5; 225# x 5; 315# x 2; 355# x 6 x 3
circuit:
leg extensions ?? x 10 x 3
hip abduction stack x 10 x 3
leg raises BW x 10 x 3
3 flights of stairs
stretches and roller
Printable View
2/15 30 min cardi0
2/17 squat cycle week #3
squat 135# x 5; 225# x 5; 315# x 2; 355# x 6 x 3
circuit:
leg extensions ?? x 10 x 3
hip abduction stack x 10 x 3
leg raises BW x 10 x 3
3 flights of stairs
stretches and roller
2/18 and 2/19 30 min cardio each
2/21 Coan/Philipi Week #5
DL 135# x 5; 225# x 5; 315# x 2; 385# x 3 x 3
speed DL 310# x 3 x 3
BOR 225# x 5; 185# x 7 x 2
circuit: weighted situps & hammer curls
2/24 coan bench progression week #6
bench 135# x 5 x 2; 205# x 3; 240# x 5 x 2 -- easy
SSOHP 145# x 5; 150# x 4; 135# x 4 meh
triceps
30 min cardio
2/26 40 min cardio
2/28
squat cycle week #4 - quick lunch workout
squat 135# x 5; 135# x 3; 225# x 3; 315# x 3; 380# x 3 x 4 sets. I felt horrible from the first lift. But I pushed through.
standing cable abs
3/3 Coan/Philipi Week #6
DL 135# x 5; 135# x 3; 225# x 3; 315# x 3; 365# x 2; 405# x 2
Speed DL 335# x 3 x 3
Shrugs 315# x 10 x 3
BOR 185# x 5 x 2; 185# x 8
Standing cable abs
30 minutes cardio
3/10 bench progression week #7
(took it easy since last sunday because my hips are bothering me)
135# x 5; 185# x 5; 225# x 1; 250# x 3 x 2 easy - cruddy spot tho who kept touching the bar. Bodybuilders should know better!
SSOHP 145# x 5; 150# x 4; 150# x 3 lame
face pulls and rope triceps
30 min cardio
3/12 deload
box squats 135# x 5; 225# x 5; 315# x 3; 335# x 5 x 2
standing cable abs and hip abduction
3/16 1/2 hour cardio
3/17 coan/philipi week #7
DL 135# x 5; 225# x 3; 315# x 2; 365# x 1; 430# x 2
speed DL 350# x 3 x 3
BOR 185# x 5 x 3
bicep stuff
leg raises BW x 10 x 3
stretching
20 min cardio
3/21 40 min cardio
3/22 repeat week #3 of squat cycle (my hip was bothering me for last two weeks so I've been taking it easy on squatting. Getting back into the cycle now)
135# x 5; 225# x 5; 315# x 2; 355# x 5 x 3
circuit, 3 sets each:
standing cable abs
leg extensions
hip abduction
stretching
3/24 deload
bench with 2 sec pause: 185# x 10 x 2
strict standing OHP: 135# x 5 x 2; 135# x 4
face pulls
tricep extensions
30 min cardio
3/27
coan/philipi week #8
DL 135# x 5; 225# x 3; 315# x 2; 385# x 1; 455# x 2 (2x rep PR, about time! very easy!)
speed DL 315# x 3 x 3
BOR 205# x 5 x 3
crunches
hammer curls 30# x 10 x 3
30 min cardio
stretching
3/28 40 min cardio
3/29 45 min bike ride, since it is finally in the 50's outside!
3/31
bench routine week #8
bench 135x5, 185x3, 230x2, 260x3x2 first set was very easy, could have done 5 I think
ssohp 135x3, 155x3x2
face pulls 200x10x3 in circuit with OH rope triceps ??x12x3
30 min cardio
4/4
repeat week #4 of squat cycle - I was worried about my hip, but it felt great and the sets felt easy, so I think I'm through the worst of that./
135# x 5; 225# x 5; 315# x 3; 350# x 2; 380# x 3 x 4
GMs 195# x 10 x 3
leg raises BW x 10 x 3
4/6 45 min cardio
4/7 coan/philipi week #9
135# x 5; 225# x 3; 315# x 2; 385# x 1; 470# x 1 (another PR and it's not even the last week!)
However I tweaked a glute so didn't do the speed deads
SLDL 135# x 10 x 3 (to get some blood into the glute. pain went away)
cable rows 180# x 5 x 3
DB curls 30# s x 10 x 2
30 min cardio
stretching
4/10 & 4/11 30 min cardio each
4/12
bench routine week #9
135# x 5; 185# x 3; 235# x 1; 270# x 2 x 2 (i'm happy with this because I felt very tired and had a so-so spot, I think it's a PR. I usually just do singles when I get above 260#)
SOHP 145# x 2; 155# x 2; 165# x miss (ugh); 155# x 2 x 2
face pulls 200# x 10 x 3
rope triceps 95# x 10 x 3
30 min cardio
4/14, 15 and 16: 40, 40 and 30 min cardio respectively.
I had to take the week off because of a blood test on Friday. If I don't my doc ends up freaking out because of the amount of creatinine in my blood and thinks I'm in kidney failure. I'm just tired of going through that drama.
4/21 some light squats to get back up to speed
SQ 135# x 5; 225# x 5; 315# x 6 x 3
GM 185# x 10; 205# x 10; 225# x 10
russian twists
stretch/roller
30 min cardio
4/22 & 23 30 min cardio each
4/25
DL 135# x 5; 225# x 5; 315# x 2; 385# x 5 x 2
Shrugs 315# x 10 x 3
BOR 185# x 5; 195# x 5; 205# x 5
Standing cable abs & hammer curls circuit
30 min cardio
stretching
4/26 & 28 30 min of cardio each.
4/29 Today was supposed to be bench 280#x2x2 but turned into a lesson on form and setup with Tone, Tim and Jersey Iron crew at Ironsport.
Bench 135# x 5; 185# x 3; 225# x 2; 255# x 1; 280# x 1 (no second rep); 280# x fail
At which point I was shown that my form was way off and I was up on my toes and getting nothing from my legs. So I got some good lessons on setup and,
265# x 1 x 3; 225# x 2 x 2 All felt much easier and sturdier. Hopefully I can get back down to Ironsport once in a while because I feel like I could have easily nailed the 280#x2x2 if I had set up correctly from the start. I haven't lifted with anyone who knows what they're doing in at least a year and a half.
Live and learn!
5/2
squat 135# x 5; 225# x 5; 315# x 3; 365# x 5.
at this point, I thought about my humbling bench experience on monday and said "hey, why don't I try to take some pix so I see how my form is?" Even though the angle was really bad, I was pretty horrified with how high I was cutting my squats. Here is one of them. Bad angle but definitely above parallel:
365# x 5 a little deeper
365# x 2 wider and deeper
365# x 2 better **felt like parallel and picture looks like parallel. Though, again, tough to tell with this angle:
365# x 2 lower yet again. Had to lower the safety bars. I know these were definitely below parallel. I'm really glad I checked my form today. My earlier squats never would have passed muster. Really forced myself to push my knees out and could feel the pull in my groin on this last one.. Unfortunately, my camera had died so I didn't get a snapshot. Next time I will get some video.
oh BTW got weighed at the doc's and BW was 186.
5/4 30 min cardio
5/5
was supposd to try my max today on DL, but I'm golfing tomorrow, and I probably wouldn't have been able to swing a club had I gone for it. So I took it easy instead. But these felt heavy. :-/
135# x 5; 225# x 3; 315# x 2; 380# x 5 x 2
BOR 185# x 5 x 3
circuit:
3x10 lat pulldown thingie
3x10 rev grip BB curls
3x10 leg raises
stretching and roller