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Thursday, August 25, 2011 5/3/1, cycle 2 - week 2 – bench Warm up sets 1x5@100 1x5@125 1x5@150 Working sets 1x5@160 1x5@185 1x8@210 3x10@150 1x8@150 1x9@150 DB bench press 3x10@50 DB Chest rows 3x12@40 Rear lat rises 3x20@25 Pushups 3x15 I think I’ve got my grove down now on all the movements. I dumped the machine for the chest rows and went to free weights and now I’m really feeling them. And 15 pushups may not sound like a lot but there was a time not to long ago when I couldn’t do any Today’s weight 297, I ate terrible yesterday and I’m paying for it today. When you take the crap out of your diet long enough for your body to get use to good foods, it will rebel if you reintroduce them. So Back on track today.
Friday, August 26, 2011 5/3/1 Cycle 2, Week 2 - Squats Warm up sets 1x5@135 1x5@165 1x5@185 Working Sets 1x5@215 1x5@250 1x5@285 5x10@165 Not heavy today but every rep was just hard today but I was able to muscle through it. Leg Press 3x10@390 Glute Ham Raises 3x10 w/45 plate. That was a wrap, This was just one of those day where everything was hard and I had to push myself to finish, but I did finish!
Ran 5K, Ave Speed 4.8 – total time 39:24. I finally got my time under 40 minutes. Ran in the pool 1 mile – Sounds harder than it is
Strongman stuff today Log 5x160 4x160 3x180 200 missed 200 missed 200 missed 190 missed 160 x 3 My log sucked today, bad form all around Farmers 1x140@120 ft w/trun 2x220@120Ft W/turn Tire Flip 2x3 flips w/500lb tire Keg carry 2x220lb Keg f/60Ft Dead
Monday, August 29, 2011 5/3/1 cycle 2, week 3 Shoulder Press Warm up set 1x5@70 1x5@85 1x5@105 Working sets 1x5@130 1x3@145 1x3@165 No bulk work today, I’m beat after the strongman training yesterday. DB shoulder press 3x10@40 Dips 3,3,1, Face Pulls 3x20@90 Done My body is one big Ouch today.
Tuesday, August 30, 2011 5/3/1 cycle 2, week 3 – Deadlifts Warm-up sets 1x5@175 1x5@215 1x5@260 Working sets 1x5@325 1x3@370 1x1@410 5x10@215 Good mornings 3x10@100 Bent rows 3x10@135 Leg curls 3x12@90 Not a great workout today but a workout none the less.
Nothing this morning, I woke up with the alarm and my body immediately said “go back to bed dummy”, and I did. I did go to the gym last night though an I tried something new I wanted to try a one mile farmer’s walk with 40lb kettle bells. I actually made it a little more than 1/3 of a mile before my forearms exploded. My hope was that I would feel it all over but it just wasn’t enough weight to really engage a lot more than my forearms because of that I’m not sure I want to try it again as there are better way to engage my forearms. Note: Farmers walk best with heavy weight for short distances, ensured in feet not miles. I did pick up on some movements that I didn’t do on Monday and Tuesday. EZ curls 1x12@65~ 3x10@65~ 1x8@65~ DB Curls 3x8@30 I worked really hard to try to keep strict form on both movements. LoL – there were people on both sides of me with more weight but the gyrations they we doing to lift the weights were better suited for a zumba class. Side bends with weight overhead 3x15W/20lbs 3x10 w/bar overhead - Those were interesting but I’m not sure how much I like them I mile pool jog *** I’m not sure what the EZ bar weighed so I assigned it a weight if 15 lbs but I actually think it is closer to 18ish I would rather underestimate it. Side Note: The theory goes: Fat Floats. Bases on that I assumed that I would be very buoyant. I’m not, with one exception, my big head is very bouyant. I’m not sure I like the implications of that.
Thursday, September 01, 2011 5/3/1 cycle 2, week 3- Bench Warm up sets 1x5@100 Felt way to light even for a warm up set 1x5@135 Working set 1x5@185 1x3@210 1x6@235 5x10@150 I was very pleases with my workout, I’m thinking that my bench should be back over 300 by my next meet. (Early next year) DB Bench press 3x10@50 DB Chest rows 3x12@40 Rear lateral raises 3x20@25 Pushups 15,15,13 Overall I was really pleased with today workout, Next cycle I plan to increase the weight of the DB Bench press and Chest rows the rear laterals I’m going to keep the same.
Friday, September 02, 2011 5/3/1 Cycle 2, week 3 Squats Warm-up sets 1x5@135 1x5@165 1x5@200 Working sets 1x5@250 1x3@285 1x4@315 5x10@165 Leg Press 3x10@360 Glute Ham Raises 3x10w/45 Next event Sept 17th Report on the battle of the bulge, still hovering around 295 but that is OK, I’m not going to worry about it until after the strongman.
Light workout today Shot put - 16lbs? Heavy Hammer - 22Lbs Light Hammer – 16 lbs Weight over bar 42 - lbs Log press – 180 lbs which I sucked at more than usual today Farmers walk – 210 lbs Medley 500 tire 3 flips + Keg carry 220lbs 60 feet Prowler push – 530lbs – finally an event I excel at!!!!!!!! Cut grass – Front/ Back – trimmed and weed eating, Thank goodness that my step son was home to help, NOT! Cleaned living room moved everything, vacuumed put everything back Now of to the gym for a little hot tub action!