ColoWayno's log

[ColoWayno]

Saturday (187)
(Sets x Reps x Lbs)
Squats
5x1x320 PR! took two tries to get the third rep
Press
3x3x120
Deadlifts
1x5x330 5lbs off of a PR I set when I was quite a bit heavier
Skull Crushers
2x20x35 I'm counting the EZ curl bar as 15lbs ... I'll weigh it one of these days. I'm hoping these light reps help the elbow.
Conditioning
40 minutes walking the dogs (before the workout)
6 sprints the length of a soccer field, 30 count rest. No stop watch used today.

Other than I'm still climbing back up the ladder on the presses and arms stuff, I'm pleased with this workout, heavy and hard.
I was 8-10 lbs heavier when I set the PR's I'm approaching or beating now. That fail on the first attempt at my third squat rep is only the second failed attempt on squats in the 3 years I've been doing this stuff. I take that to mean I'm finally learning to take a bit of a chance and more willing to produce maximal force than before... so ... a good thing.

* Sunday: those skull crushers made my triceps sore *
Food
Breakfast: 2 eggs, 3 strips bacon, 12oz whole milk
Lunch: chicken, steak, potatoes, veggies, salad
Pre: 12oz chocolate milk, 8 oz cappuccino
Post: 12oz chocolate milk
Dinner: Nachos, corn chips, ground beef, cheese, sour cream, salsa

[ColoWayno]

Monday (187)
Back in Virginia for the week. I'm just a few blocks away from Jungles Gym so I'll check it out tomorrow.

[ColoWayno]

Tuesday (Alexandria, Jungle's Gym)
Squats
3x3x305
Bench
3x3x195
Power Cleans
5x2x125 1 minute clock
A few lat pulldowns
DB Curlz 2x15x20

10 minute walk to and from the gym, then 3 miles or so cruising around Old Town.

[ColoWayno]

Thursday (Alexandria)
Squats
5x1x325 PR, the most I've ever squatted
Press
3x3x130
Deadlifts warmup to a single at 295
Chins
5x1xBW
Skull Crushers
2x20x35

These workouts were a little close together, I was beat by the time I got to deadlifts.

[ColoWayno]

Saturday

Spent the day up around 10,000 feet, not too much activity. I definitely felt the difference after being in Virginia all week.

[ColoWayno]

Monday (187.5)

I really thought my weight would be down after the trip, but it's right about where it was when I left.

Conditioning
8 intervals the length of a soccer field (about 20 seconds)
2 slow laps around the soccer field.

I'm feeling the lack of carbs.

Food
Breakfast: 3 eggs, 6 lil' Smokies, broccoli, berries, 8 oz whole milk
Lunch: 6oz ground beef, leafy green salad, olive oil, balsamic vinegar, 2 tbls almond butter.
Snack: 2 tbls almond butter
Pre: 12oz chocolate milk (whole)
Dinner: Chicken breast (lg), asparagus, lentils

[ColoWayno]

Tuesday (186) (Morning BP 116/82)

Food
Breakfast: 3 eggs, 3 strips bacon, broccoli, berries, 12oz whole milk
Lunch: chicken breast, shrimp, potatoes
Snack: 2 tbls Almond Butter.
Dinner: 6oz ground beef with cheese, avocado, veggies

[ColoWayno]

Wednesday (187)
Squats
2x3x310, 1x1x310 (failed 2nd rep)
Bench
3x3x205
Power Cleans
5x2x115
Chins
5x2xBW
BB Curlz - 3 sets of 5 with the 45lb bar - elbow was crackling.

I'm intending to attempt 3x3x310 on squats tonight. I've had a bit of rest, so hopefully they will go up.
I just realized that I took an unintended 10lb jump last week on my 3x3 squats. No wonder that stuff was heavy. I think I need to do a form check video again to check depth.

Well, I may try that weight again (squats), or I might change things up a bit. I did run the camera and was fairly pleased with what I saw. Only one rep was maybe a tad high.
I'm also thinking about starting up the creatine again.

Food
Breakfast: 3 eggs, 6 lil' smokies, broccoli, berries, 20oz whole milk, coffee (50g protein)
Lunch: Chicken breast covered in olive oil, Large green leafy salad w/olive oil, Lentils (40g protein)
Snack: 3tbls almond butter
Pre/Peri: 20oz lowfat chocolate milk (20g protein)
Post: 12oz lowfat milk, creatine tea (12g protein)
Dinner: 10oz steak, veggies, some potato. (80g protein)

202 grams protein total.

Here are the squats:
First set (Rep 1 looks high to me).


Second set


Third set (fail)

[ColoWayno]

Ok, I've been pretty happy with losing weight and having my lifts go up. I'm thinking about sticking with the same routine (maybe a bit of a reset on squats) but eating a lot more on workout days and the morning after workouts, and much less on non-lifting days. Since I'm only lifting 2x per week I should be able to lose a little more weight this way... I think I have to stick with the low volume 2x per week stuff as long as I have any thought of losing weight.

[ColoWayno]

Thursday (187)

Conditioning
30 minutes on the bike including: warmup, 15 minutes keeping heart rate between 130 and 140, 1 1 minute sprint (heart rate to 155), cool down.

Food
Breakfast: 3 eggs, veggies, 12oz low fat milk (I'm running out of food at home!)
Lunch: 8 oz steak smothered in olive oil, leafy green salad with olive oil
Dinner: Carne Asada, Rice, Veggies, some chips