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Friday, July 29, 2011 5/3/1 cycle 1, week 2 – Squats Squats Warm-up sets 1x5@135 1x5@160 1x3@195 Working sets 1x5@210 1x5@240 1x5@275 5x10@160 Leg Press 2x10@320 Glute Ham Raises 3x12w/25lb weight Knee-Ups 3x10 Notes: It was a good workout today. I hit all my numbers, kept correct form throughout. I have a tendency to lean forward as I get toward the end of my sets of squats but today I kept a strong back to the end. Tomorrow I’m going to the park and were going to break out the heavy toys, it should be fun.
Yesterday, not part of 5/3/1 I got together with some friends in the park. We all brought some of or gear and just played for about an hour or so. We has sandbags, farmers implements, Kettle bells, Highland throwing weights, highland hammer, Some big rocks, and a few other implements of mass destruction. After some traditional movement we started getting creative mixing and matching carries like sandbags and farmers implements. It was great time, supper workout and a nice break from the normal routine.
Monday, August 01, 2011 5/3/1 - cycle 1 week 3 - Shoulder Press Shoulder Press Warm up sets 1x5@70 1x5@85 1x3@100 1x5@125 1x3@145 1x1@160 5x10@100 DB Shoulder Press 3x10@35 - I may take this to 40 next cycle Dips 2, 2, 1 – look at me go! Face pulls 3x20@80 Barbell curls 3x10@70
Tuesday, August 3, 2011 5/3/1 week 3, cycle 1 – Deadlift Deadlift Warm-up sets 1x5@170 1x5@210 1x3@255 Working sets 1x5@315 1x3@360 1x1@405 5x10@210 Good mornings 3x10@100 Bent rows 3x10@135 Leg Curls 3x12@90 Side bends 2x12@70 Notes: My wife is out of town for a day so it is just me and my daughter so my schedule is a little twisted – I’m working out in the afternoons which is not something I like to do. After a long day at work I’m just not mentally in the workout. That being said something is better than nothing.
Thursday, August 4, 2011 5/3/1 – cycle 1, week 3 – Bench Warm up – Standing Dumbbell External Rotation 3x12@10 Arm circles 3x12@10 Lawn mowers*** 3x10@12 Bench warm up 1x5@95 1x5@125 1x5@145 Bench workout 1x5@180 1x3@205 1x4@235 5x10@145 DB Bench Press 3x10@50 Chest rows 3x10@90 Rear Lat Raises 3x20@20 Notes: I’m really thinking about dropping the Chest rows. I just don’t feel I doing it correct and I don’t like the machine I have to use. I’m going to look for something to replace it next week during my deload week. Just a side note I weighed in at 298 yesterday after my workout.
Friday August 5, 2011 5/3/1 Cycle 1 – week 3 – Squats Squat warm up 1x5@135 1x5@165 1x3@195 Working set 1x5@240 1x2@275 1x1@315 5x10@165 Leg press 3x10@320 Glute Ham rises 3x13w/25 weight Notes: That was my last afternoon workout. First there were a bunch of teenagers using the only squat rack and some sort of hanging arm curl thing and posing in the mirror. After I finally get on the squat rack one of the gyms trainers was working with an older couple and she had 6 machines tied up including the leg press. LoL I need to work out in the morning when it is less crowded. Well next week starts deload. I’m going to do my warm up set then 30 minute jog
Random workout, Circuit Training 30 yard run (Ok, OK jog) 20 push up 5 yards 20 body weight squats 5 yards 32lb kettle bell throw 5 yards Tire flip (100lbs it’s all we had) 30 yards 20 Sledge slams on the tire 5 yards Farmers walk 100~ lbs, 30 yards with a turn (60 round trip) Run back to the start Thor Hammer holds 18 lbs. Fall to your knees and puke. Repeat as needed ( I did 2 trips and I was done)
Deload Shoulder Press 5x5@100 One mile leisurely walk I just wasn’t feeling it today which is OK being deload.
My lovely daughter has passed on another case of the daycare crud. So I have done much this week. Looking on the bright side, at least it happened on my deload week.
Ya I get something every other month or so – it such but such is life Felt good today, whatever I have seemed to have broken. Today was cardio One hour body blast class with my wife at the gym- It doesn’t seem like much but it will put the beading on you. 2 miles on the treadmill, avg speed 4.5 1 mile water jog Today’s weight 296