Chargerforlife's log

[Chargerforlife]

10/15/10

Conditioning: Last night I mowed our rather large yard (18000 square feet). It takes about an hour and has some hills. I push it hard when I do this - also use an electric non-self propelling mower. I like this kind of workout because it is both functional and manual. Weight this morning was 271.

[Chargerforlife]

10/17/10:

Warmup: 5 minutes on stationary bike (I do this each workout)

Bench:
2x5x45
1x5x95
1x3x135
1x2x155
2x5x172.5
1x9x172.5

Squat:
2x5x45
1x5x135
1x3x195
1x2x250
2x5x300
1x9x300

Workout time: about an hour including the warmup

[Chargerforlife]

10/19/10

Warmup 5 minutes on bike

Press:
2x5x45
1x5x60
1x3x75
1x2x90
2x5x105
1x9x105

Deadlift
2x5x135
1x3x185
1x2x225
1x1x265
1x10x305

Conditioning - 15 minutes moderate/high intensity bike ride

Workout time about 1 hour 5 minutes

[Chargerforlife]

10/21/10

Warmup - 5 minute bike ride

Bench:
2x5x45
1x5x95
1x3x135
1x2x155
1x5x175
1x9x175

Squat
2x5x45
1x5x135
1x3x195
1x2x250
2x5x305
1x8x305

Workout time about 1 hour 5 minutes

[Johnny Pain]

This is excellent work. Glad to see you progressing like this.

[Chargerforlife]

This is excellent work. Glad to see you progressing like this.

Thanks JP. This is an awesome program. My squat is starting to slow down - I think that I will be back to the standard 3 sets of 5 before too long. I am hoping for a few extra reps on the last set for a little while longer.

10/24/10

Press
2x5x45
1x5x60
1x3x75
1x2x90
2x5x107.5
1x8x107.5

Squat
2x5x45
1x5x135
1x3x195
1x2x255
2x5x310
1x7x310

Workout time - about 1 hour 10 minutes

[Chargerforlife]

Forgot to mention that I did some conditioning on Friday. About 30 minutes on the bike. 5 minute warmup, 20 minutes moderate/high intensity, 5 minutes cool down. I had not went this long on the bike for several months. Had cut out this kind of conditioning for the most part while doing SS. I am going to play this by ear. Next Friday, I think I will go back to running the stairs at work instead. Also, one thing that I am considering adding is curls. Even assisted, chins were killing my inner left forearm around the elbow. I am thinking of starting with light curls on Sunday and Thursday, something like 3 sets of 12 with the barbell.

[Chargerforlife]

10/26/10:
Warmup 5 minutes on bike

Bench:
2x5x45
1x5x95
1x3x135
1x2x155
2x5x177.5
1x7x177.5 (felt somewhat out of balance today, too much bar movement)

Deadlift:
2x5x135
1x3x185
1x2x225
1x1x265
1x10x310 (felt good, may have been able to do 11 but cut it off at 10)

conditioning 15 minutes on bike moderate/high intensity

Workout time 1 hour 5 minutes

[Chargerforlife]

10/28/10

5 minute warmup on bike

Press:
2x5x45
1x5x60
1x3x75
1x2x90
2x5x110
1x7x110 (PR)
These felt good today. Need to work on keeping my eyes forward.

Squat:
2x5x45
1x5x135
1x3x195
1x2x260
2x5x315
1x8x315 (PR)
Squats felt a lot better today. My pacing and focus on the last set was much better this session. Really focused on pausing, catching my breath, and being in perfect balance before starting the next rep.

Curls:
1x15x65
1x12x65
One minute rest between the sets. Just trying these out - will see if they screw up anything. Did these at the end of the workout. Will try to do these on Sunday and Thursday.

Workout time 1 hour.

[Chargerforlife]

10/31/10 (Happy Halloween):

Warmup: 5 minutes on bike

Bench:
2x5x45
1x5x95
1x3x135
1x2x160
2x5x180
1x6x180 (I got rep 7 past half way but got stuck fairly close to the top and dumped it)

Curls:
1x20x67.5
1x12x67.5 (about a minute rest between sets)

Squat:
2x5x45
1x5x135
1x3x200
1x2x265
2x5x320
1x7x320(PR) (The first set felt really heavy. Form seemed off. Focus and form felt better on sets 2 and 3.)

Workout time 1 hour 5 minutes.