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10/24/14 - Friday, DL;
Warmup - Treadmill - 10 minutes;
DL - 170 X 5; 225 X 5; 280 X 5; 335 X 5; 270 X 5;
SSB Front Squats - 155 X 10 X 2 - I may be dropping to 8 reps per set this week...or in a couple of weeks...
BB Shrugs (w/straps) - 295 X 10 X 2 - these aren't difficult, but my grip gave out last week...I hate to admit the use of straps;
Bent Over DB Rows - 85 X 8/8 X 2;
BB Bicep Cheat Curls (EZ Curl Bar) - Close Grip X 120 X 5; Wide Grip X 120 X 3 - approximately 4-5 second duration from peak of curl to starting point for each rep;
DB Standing Curls (Alternating) - 45 X 6/6 - ran out of time...
Daughter's birthday was celebrated on Friday...can't believe how old she's getting;
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10/26/14 - Sunday - Bench;
Treadmill - 20 minutes;
BP - 105 X 5; 145 X 5; 185 X 5; 225 X 5; 165 X 5;
CGBP - 165 X 8,6;
Press - 105 X 5; 155 X 5 X 2 - tougher than I had hoped, but it felt great;
Bent Over DB Raises - 30 X 10/10 X 2
BW Dips - 4 - I was tired by that point;
LTE's - 100 X 10, 5;
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10/27/14 - Treadmill - 22 minutes;
10/30/14 - Squat - Thursday
Treadmill - 12 minutes;
BS - 140 X 5; 200 X 5; 260 X 5; 320 X 5; 240 X 5; I think 325 will be 5RM for me, but it is not a really big deal since I don't believe it correlates to where I had gotten this past spring (390 1RM)
SSB GM's - 130 X 10 X 2;
SSB Lunges - 115 X 6/6 X 2;
Seated Calf Raise - 125 X 15; 150 X 15;
Plank - 2 X 30 seconds;
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11/1/14 - DL - Saturday
Treadmill - 15 minutes;
DL - 170 X 5; 225 X 5; 285 X 5; 340 X 5; 275 X 5;
SSB Front Squats - 160 X 10 X 2;
BB Shrugs (w/straps) - 305 X 10 X 2 - really easy
Bent Over DB Rows - 90 X 8/8 X 2;
BB Bicep Cheat Curls - 120 X 5, 4;
Standing DB Bicep Culr - 45 X 7/7; 45 X 6/6;
DB Hammer Curl - 40 X 9, 10;
DB Wrist Curls - 50 X 10/10 X 2;
DB Reverse Wrist Curls - 30 X 10/10 X 2;
Plank - BW X 30 seconds X 2;
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11/2/14 - Sunday - Treadmill, Abs;
Treadmill - 15 minute interval training with 3 minute cooldown;
Leg Raises (Lying on Bench) - BW X 10 X 2;
BB Weighted Crunches - 50 X 12 X 2 (holding 2 (two) - 25 lb plates above while executing crunches);
Russian Twists (Kettlebell) - 15 X 10/10 X 2;
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Had a family photo on Sunday. I took one look and declared myself a full-fledged fat-ass. It's not that I think I'm obese or flabby, it is all about having a bit too much weight in my gut area. I don't want to pump myself up but my pants are looser in the waist than they had been the last couple of months. It is a struggle to find pants to fit from my knees to ass, as my thighs and butt are just "large."
Anyways...
I decided to switch things around after reading Rip's most recent PJ media article. I pushed my treadmill work to the end of the workout.
11/3/14 - Bench - Monday;
BP - 105 X 5; 145 X 5; 185 X 5; 230 X 5 (a bit of a struggle); 170 X 5;
CGBP - 165 X 8 X 2 - moving up...it felt nice and tight;
Press - 105 X 5; 157.5 X 5 X 2;
Bent over DB Raises - 30 X 10/10 X 2;
BW Dips - 7 - best in a while. Once I get to 8, I'll add a second set, then rinse and repeat. After two sets of BW X 8, I'll start to add weight.
LTEs - 100 X 8 X 2;
Treadmill - 16 minutes (13 at interval training);
Sidebar - I've tried to drastically alter my diet. I've greatly increased my protein intake, while reducing unnecessary carbs and processed foods. I've been drinking a ton of H20. So far, it has not hurt progress, but it has made me extra pissed.
I'm still working on getting my weight down. I need to face facts and step on my scale in the bathroom, weigh myself daily, and use this as a baseline. If I can just get 15-20 lbs off of my midsection, I would probably feel (and likely look) much better about myself. This sucks, but I need to make a lot of changes. I hope to have reinvented myself by Christmas...but 10 lbs or so by the end of the year would be okay, too.
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Deleted a double post...
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11/5/14 - Wednesday - Squat
BS - 145 X 5; 205 X 5; 265 X 5; 325 X 5; 240 X 5;
SSB GM's - 135 X 10 X 2;
SSB Lunges - 120 X 6/6 X 2;
Seated Calf Raises - 140 X 15; 165 X 15;
Treadmill - 20 minutes;
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11/9/14
Deadlift - Sunday;
DL - 170 X 5; 230 X 5; 290 X 5; 345 X 5; 275 X 5;
SSB Front Squats - 165 X 10 X 2;
BB Shrugs - 315 X 10 X 2;
Bent Over DB Rows - 90 X 8/8 X 2;
BB Bicep Cheat Curls - 125 X 5 X 2;
DB Standing Curls - 50 X 9/9, 6/6;
DB Hammer Curl - 40 X 10/10 X 2;
DB Wrist Curls - 50 X 10/10 X 2;
DB Reverse Wrist Curls - 25 X 10/10 X 2;
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I'm getting over a nasty cold and hope to work chest, shoulders, tris today, 11/13, but it may not happen.
I'm getting the new PUSH band (it was a kickstarter project) that has great potential to measure one's speed, power, strength, etc., while recommending the reps and weight for the next set. I'm excited to give it a try and see if works as well as I hope.
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11/18/14 - This was a long, painful week. I believe a I had a cold/laryngitis (sp?). I went to the garage to workout and found the Push Band was shipped. So, I tried it out.
It is a very simplistic operation. You download the app to either/or the iOS or Android system. Sync the band via bluetooth with your phone. Then, start working out. It instantaneously measures your power, velocity, etc. for each rep of your workset. I really enjoyed using the band. It is still in its early stages, but the app has a timer counting down your rest periods between sets. Additionally, based upon your bar speed, it provides a recommendation for reps and additional (or less) weight to add (or remove) to the bar in the following set.
The only drawback is that every exercise is not represented in their database. However, if you email the company suggestions, they'll try their best to incorporate them. Anyways...here's what I ended up doing (in about 31 minutes)
BS - 155 X 6; 185 X 6; 215 X 6; 240 X 5; 255 X 5;
Press - 95 X 5; 115 X 5; 135 X 5; 155 X 5; 160 X 5;
BB Lunges - 95 X 6/6; 115 X 6/6; 135 X 6/6; 145 X 4/4; 150 X 3/3;
SLDL - 135 X 6; 155 X 6; 180 X 6; 205 X 5; 215 X 4;
All in all, it was a great workout - the timer kept the duration at/around 30 minutes.
I updated the app after working out and it now has Good Mornings, DB Flyes, DB Reverse Flyes, etc., so the developer is very responsive.
****Caveat - I purchased a band, but do not have any vested interest in this product. If anyone else is interested, their website is: www.trainwithpush.com
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I'll double check what the timer in the app said, but I think it was about 30 minutes for all 20 sets. My sets (other than BS) were running about 30 seconds long, so my rest time between sets was 2 minutes...but don't quote me on that. I need to update my log as well...here goes...Originally Posted by allent
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I've been MIA for a while. The PUSH band has been a great tool thus far, but I'm still tweaking things to get my workouts where I want them to be.
My first workout...see my post about 11/18...did not save onto the app. Since that time, the app developer has made some significant improvements. I started out basing my goals on strength alone...using their "smart guide" to recommend increasing/decreasing the weight and reps from set to set based upon bar velocity.
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11/21/14 - DL
Worksets ONLY
DL - 295 X 5
SSB Front Squat - 175 X 5 X 2;
EZ Curl Bar Bicep Cheat Curls - 125 X 5 X 2 (wide grip);
DB Bicep Curls - 100 X 6/6 X 2;
I made the mistake of pre-programming my workout, so I went back to completing a few more sets in the program's "free mode," which has the smart guide feature:
DL - 315 X 4; 335 X 4; 355 X 4;
BB Row - 135 X 6; 185 X 5;
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11/22/14 - Bench/Press
Worksets ONLY
BP - 185 X 5; 195 X 5; 205 X 5,4; 185 X 6;
CGBP - 155 X 4; 160 X 5;
DB Flyes - 30's X 4, 6, 6;
Seated DB Military Press - 100 X 3; 110 X 6; 120 X 4;
DB Front Raise - 25 X 8; 35 X 8; 45 X 6;
DB Lateral Raises - 10's X 8; 12.5's X 8; 15's X 8; 17.5's X 8;
Reverse DB Fly - 30's X 5, 6;
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11/23/14 - BS
BS - 255 X 4; 265 X 4; 265 X 5; 265 X 4; 275 X 4;
SSB GM - 135 X 8; 145 X 8;
BB Lunges - 145 X 3/3 X 2;
SLDL - 165 X 6; 180 X 6; 205 X 5; 225 X 4;
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11/27/14 - DL
DL - 315 X 4, 5, 5, 3, 3;
SSB Front Squat - 175 X 6; 190 X 6; 210 X 6; 230 X 5; 240 X 3;
BB Row - 155 X 6; 170 X 5; 180 X 5;
BB Cheat Curls - 130 X 5 X 2;
DB Bicep Curl - 50's X 6/6; 55's X 4/4;
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11/30/14 - BP/Press
BP - 195 X 5; 205 X 5 X 2; 215 X 5, 3;
CGBP - 160 X 5; 165 X 5; 175 X 5; 185 X 4 X 2;
Incline DB Fly - 30's X 5/5 X 3;
DB Standing Press - 65's X 5 X 2; 60's X 5;
Lateral DB Raises - 15's X 7; 17.5's X 7; 22.5's X 6; 25's X 5;
Front Raise (single DB) - 45 X 6; 55 X 6; 60 X 5;
Reverse DB Fly - 30's X 6; 35's X 7;
Standing DB Tricep Extensions - 35 X 8; 50 X 8; 60 X 8' 70 X 6;
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12/4/14 - BS
BS - 255 X 5; 265 X 5; 275 X 4; 285 X 4,3;
SSB GM's - 150 X 6; 160 X 6; 170 X 6;
SSB Lunges - 150 X 3/3; 155 X 3/3; 160 X 3/3;
SLDL - 225 X 3; 235 X 4; 255 X 4; 265 X 4;
One Plank for good measure;
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12/7/14 - DL
DL - 325 X 6, 4, 5, 4, 4;
SSB Front Squat - 230 X 4; 240 X 4; 250 X 4 X 2; 260 X 3;
BB Row - 170 X 5; 185 X 5; 190 X 5;
BB Shrugs - 335 X 6 X 3;
Standing Tricep Extensions - 70 X 6; 80 X 6 X 2;
LTEs - 85 X 6 X 2;
BB Cheat Curls - 130 X 5; 135 X 5; 140 X 4;
DB Bicep Curl - 60's X 5,4,4;
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Member
Continued from Last Post...I swtiched my "goal" on the app from strength to hypertrophy. I'm going to give it a few weeks to see how I feel. Basically, I believe it is trying to get me to increase the bar speed at more reps/set. So, instead of 2-6 reps for strength at a lower bar speed, it's now looking for 8-12 reps at a lower weight (and in turn, a higher bar speed). I haven't lifted this light in a long time, but it was tough because it was different from what I was used to doing...
12/9/14 - Bench/Press
BP - 205 X 5; 175 X 8, 7; 140 X 9; 145 X 8;
CGBP - 135 X 8; 140 X 6; 130 X 8; 135 X 8; 140 X 6;
Press - 105 X 6; 95 X 8; 110 X 8; 120 X 6;
DB BP - 60's X 7; 55's X 7; 50's X 7, 8;
DB Lateral Raise - 15's X 8 X 3;
DB Reverse Fly - 30's X 8,7;
DB Tricep Kickbacks - 30 X 8/8 X 2;
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12/13/14 - BS
BS - 195 X 8 X 2; 205 X 8; 215 X 8; 225 X 8;
SSB Front Squat - 180 X 8; 190 X 8; 200 X 8; 210 X 7 - these really kicked my ass and made me sore up until 12/17;
SSB Lunges - 120 X 4/4 X 2; 120 X 3/3;
Seated Calf Raises - 125 X 12; 175 X 12; 195 X 12;
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12/17/14 - DL
DL - 225 X 8; 205 X 8; 215 X 8; 225 X 8; 235 X 8;
BB Row (with new swiss bar) - 153 X 8; 143 X 8; 148 X 8; 163 X 6;
SLDL - 155 X 6; 140 X 8; 145 X 8; 150 X 8;
DB Bent Over Rows - 60 X 8/8 X 3; 70 X 8/8;
BB Shrugs - 365 X 8 X 2;
BB Bicep Curl - 85 X 8; 95 X 8; 105 X 6;
BB Curl (swiss bar, middle handles) - 73 X 8; 83 X 8; 88 X 7 - these felt great, but were tough - love the new bar from Rogue!!!
DB Bicep Curl - 60's X 1/1; 50's X 6/6;
So, I like this new approach so far, but I need to add a bit of cardio after these workouts (and all workouts) to cut down on a bit of the excess weight. I will try to slowly lose about 15 pounds...but it won't be easy. Although, if I'm working at lower weights/higher reps, I'll probably be able to drop the weight quickly.
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