KeithF's Log

[Keith Friedman]

Recovery

Weight: Sun) 201 (gym) Thur) 201 (gym)
Anderson's Everyday Stretches:
Sat) 0 Sun) 1 Mon) 0 Tue) 0 Wed) 1 Thur) 1 Fri) 1
Stress Reduction:
Tech: Sat) 0 Sun) 0 Mon) MMV Tue) 0 Wed) Worx Thur) 0 Fri) 0
Frog: Sat) -- Sun) 0 Mon) + Tue) ++ Wed) 0 Thur) + Fri) ++

Upper Body Strength

Overhead Press (BB. Don’t lean back. Dyn: Cybex Seat 4. Grip: Vertical, In)
Sat) Max: 3@95 Heavy: 5,5,4,3*@85 Reps: 2x10@60. Wed) Dyn: 8x3@60 (C) Reps: 2x12@60
Lat Pull Front (Universal. Wide Grip past breaks)
Sat) Max: 5@150 Heavy: 3x5@135 Reps: 2x12@105. Wed) Dyn: 8x3@105 Reps: 2x12@120
Seated Bench (Iso-Lat. Seat: 3. Grip: Wide. Don’t flop elbows.)
Sat) Max: 5@110 Heavy: 4x5@100 Reps: 2x12@75. Wed) Dyn: 8X3@75 Reps: 2x12@75 (Some Alt.)
Seated Row (Iso-Lat. Seat: Top. Grip: Horiz High. Alternating)
Sat) Max: 5@230 Heavy: 3x5@210 Reps: 2x12@160. Wed) Dyn: 8X3@160 Reps: 2x12@160
Additional: ChinUp (Asst: Body Master)
Sat) 3x5@-70 (Assist). Wed) 0
Additional: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sat) 3x12@195. Wed) 0
Pre-Hab:
Sat + Wed) Rotator Inward (DB) 2x16@15, Outward (DB) 2x12@5, Empty Cans (DB) 2x12@8

Lower Body Strength

Deadlift (BB. Blocks = 4)
Sun) Max: 1x5@135
Squat (Lower BB, to Bail Bars @ 5):
Sun) Max: 5@135 Heavy: 4x5@120 Reps: 2x12@95. Thur) Dyn: 8X3@95 Reps: 2x12@95
Hip Raise (Capt Chair)
Sun) Max: 5@20 Heavy: 3x5@17.5 Reps: 2x12@12.5 Hold: 50”@0. Thur) Dyn: 8x3@15 Reps: 2x12@15 Hold: 50”@0.
Back Extension:
Sun) Reps: 2x12@25 Hold: 65"@0. Thur) Reps: 2x12@25 Hold: 65"@0.
Situp, Twist (Tilt Bench X holes):
Sun) Reps: 2x12@5Holes Lay: 50”@0. Thur) Reps: 2x12@8Holes Lay: 50”@0.
Wood Chop Low-Hi (FreeMotion Cable Cross):
Sun) Reps: 2x12@30 S-Lay: 50"@0. Thur) 2x12@30 S-Lay: 50"@0.
Add: Lunge:
Sun) Reps: 3x12@2x10 Thur) Reps: 2x12@2x10
Add: Ab Roll
Sun) 0. Thur) 3x5@Knees

Walking Endurance

HR Zone 3-4 (123-128/129-134) Target: 6.5% Steady:
Sat) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 135/5a/135
Tue) Time: 45’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 124/3/128
Fri) Time: 60’ Avg Speed/Incline/METs: 4.0/6.5-6.5/7.6 Avg HR/Zone/End HR: 126/3/127
HR Zone 4-5a (129-134/5-137) Target: 7.5% Steady:
Sun) Time: 45’ Avg Speed/Incline/METs: 4.0/7.5-7.5/8.2 Avg HR/Zone/End HR: 128/4/131
HR Zone 5bc (138-141/2-165) Target: 9.0% 5X(4+1) Intervals:
Sun) Work Time: 20’ Avg Speed/Incline/METs: 4.0/9.0-9.0/9.0 Avg HR/Zone/End HR: 135/5a/140
Pre-Hab:
One-Foot Balance 0@10"

Notes:
Don't do deadlifts and back ext's on the same day! Adding some 3-D movements: twist situp and wood chop -- everything else is 2-D. Odd HR on Sat. Moved Thur Zone 3-4 to Tue, to give sore right pec a little more rest, though it might just be mouse.

[Keith Friedman]

Recovery

Weight: Sun) 201 (gym) Thur) 201 (gym)
Anderson's Everyday Stretches:
Sat) 1 Sun) 1 Mon) Tue) Wed) Thur) Fri)
Stress Reduction:
Tech: Sat) MMV Sun) Mon) Tue) Wed) Thur) Fri)
Frog: Sat) + Sun) Mon) Tue) Wed) Thur) Fri)

Upper Body Strength

Overhead Press (BB. Don’t lean back. Belt. Dyn: Cybex Seat 4. Grip: Vertical, In)
Sat) Max: 5@95 Heavy: 4x5@85 Reps: 2x12@65. Tue) Dyn: 8x3@__ (C) Reps: 2x12@__
Lat Pull Front (Universal. Wide Grip past breaks)
Sat) Max: 5@155- Heavy: 3x5@140- Reps: 2x12@110. Tue) Dyn: 8x3@__ Reps: 2x12@__
Seated Bench (Iso-Lat. Seat: 3. Grip: Wide. Don’t flop elbows.)
Sat) Max: 4@115- Heavy: 5,5,5,3@105 Reps: 11,8@80. Tue) Dyn: 8X3@__ Reps: 2x12@__ (Some Alt ??)
Seated Row (Iso-Lat. Seat: Top. Grip: Horiz High. Alternating)
Sat) Max: 5@235 Heavy: 4x5@210 Reps: 2x12@170. Tue) Dyn: 8X3@__ Reps: 2x12@__
Additional: ChinUp (Asst: Body Master)
Sat) 2x5@-80 (Assist). Tue) 2x5@__ (Assist).
Additional: Dips (Flex Fit. Seat: 5. Handles: Out. Hands: Mid. Head: Up)
Sat) 2x12@195. Tue) 3x12@__
Pre-Hab:
Sat + __) Rotator Inward (DB) 2x16@15, Outward (DB) 2x12@5, Empty Cans (DB) 2x12@8

Lower Body Strength

Deadlift (BB. Blocks = 4) &/or Back Extension:
Sun) DL Max: 1x5@145 BE Hold 70"@0. Wed) BE Reps: 2x12@__ Hold: __"@0.
Squat (Lower BB, to Bail Bars @ 5):
Sun) Max: 5@140 Heavy: 4x5@125 Reps: 2x12@100. Wed) Dyn: 8X3@__ Reps: 2x12@__
Hip Raise (Capt Chair)
Sun) Heavy: 3x5@20 Reps: 2x12@15 Hold: 55”@0. Wed) Dyn: 8x3@__ Reps: 2x12@__ Hold: __”@0.
Situp, Twist (Tilt Bench X holes):
Sun) Reps: 2x12@8Holes Lay: 55”@0. Wed) Reps: 2x12@__Holes Lay: __”@0.
Add: Glute-Ham Raises (45 deg. Btm Pause
Sun) Reps: 2x12@0
Add: Wood Chop Low-Hi (FreeMotion Cable Cross) & Side Plank:
Sun) Reps: 2x12@30 S-Lay: 55"@0. Wed) 2x12@__ S-Lay: __"@0.
Add: Lunge:
Sun) Reps: 2x12@2x12.5 Wed) Reps: 2x12@2x__
Add: Ab Roll
Sun) 0. Wed) 3x5@__

Walking Endurance

HR Zone 3-4 (123-128/129-134) Target: 7.0-6.5% Steady:
Sat) Time: 60’ Avg Speed/Incline/METs: 4.0/7.0-6.5/7.8 Avg HR/Zone/High HR: 132/4/134
__) Time: __’ Avg Speed/Incline/METs: 4.0/__-__/__ Avg HR/Zone/End HR: __/_/__
HR Zone 4-5a (129-134/5-137) Target: 8.0-7.5% Steady:
Sun) Time: __’ Avg Speed/Incline/METs: 4.0/__-__/__ Avg HR/Zone/End HR: __/_/__
HR Zone 5bc (138-141/2-165) Target: 12% 5X(4+1) Intervals:
Sun) Work Time: __’ Avg Speed/Incline/METs: 4.0/__-__/__ Avg HR/Zone/End HR: __/_/__
Pre-Hab:
One-Foot Balance __@10"

Notes:

[southcraig]

How about keeping your strength training and your cardio training on a separate and a different day.

Better to keep your cardio and strength training separate and in a different day.