Morning:
Pushups - 3x 16
Pullups - 5,4,3,2,1
Afternoon:
Two handed swings 32kg - 10x 10
4 hours ago
Monday, April 30, 2012
Saturday, April 28, 2012
Saturday 4/28/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 3x 1,2,3
Dip ladder +10lbs - 5x 1,2,3
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 3x 1,2,3
Dip ladder +10lbs - 5x 1,2,3
Friday, April 27, 2012
Thursday, April 26, 2012
Thursday 4/26/12
Morning:
Pushups - 3x 15
Pullups - 4,4,3,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10
Dip ladder +10lbs - 4x 1,2,3
Pushups - 3x 15
Pullups - 4,4,3,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10
Dip ladder +10lbs - 4x 1,2,3
Wednesday, April 25, 2012
Wednesday 4/25/12
Morning:
Pushups - 3x 15
Pullups - 4,3,3,2,1
Afternoon:
Two handed swings 32kg - 10x 10
Pushups - 3x 15
Pullups - 4,3,3,2,1
Afternoon:
Two handed swings 32kg - 10x 10
Tuesday, April 24, 2012
Tuesday 4/24/12
Morning:
Pushups - 3x 15
Pullups - 4,3,2,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10
Dip ladder +10lbs - 3x 1,2,3
Pushups - 3x 15
Pullups - 4,3,2,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 160lbs 3x10
Dip ladder +10lbs - 3x 1,2,3
Monday, April 23, 2012
Saturday, April 21, 2012
Saturday 4/21/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 2x 1,2,3 , 1x 1,2
Dip ladder - 5x 1,2,3,4,5
Ate crappy today and it was 90 degrees. Weight felt very heavy and it kept wanting to move forward. I'll do this weight again next week and hopefully own it.
The dip ladders take a lot of time. I'm probably going to stick with what I'm doing for next week, but I'm having thoughts about mixing things up a bit. Same but different will be the motto though. I'm thinking that doing 5/3/1 with the boring but big assistance work might be the ticket. Even though I'm weak I did just get into pr territory this week. I need to take that into account and stay smart.
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 185lbs 1x2, 210lbs 2x 1,2,3 , 1x 1,2
Dip ladder - 5x 1,2,3,4,5
Ate crappy today and it was 90 degrees. Weight felt very heavy and it kept wanting to move forward. I'll do this weight again next week and hopefully own it.
The dip ladders take a lot of time. I'm probably going to stick with what I'm doing for next week, but I'm having thoughts about mixing things up a bit. Same but different will be the motto though. I'm thinking that doing 5/3/1 with the boring but big assistance work might be the ticket. Even though I'm weak I did just get into pr territory this week. I need to take that into account and stay smart.
Friday, April 20, 2012
Thursday, April 19, 2012
Thursday 4/19/12
Morning:
Pushups - 3x 14
Pullups - 3,2,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10
Dip ladder - 4x 1,2,3,4,5
I'm not completely sure but I have been obsessing over my right elbow and whether or not I'm feeling any of the beginnings on tendonitis. Instead of that I'm just going to go just bodyweight for a while. I'll go 3RM for the Fighter Pullup Plan for two weeks and then do 5RM for two weeks and alternate those for a while. I just want to do pullups regularly...I don't necessarily need to push them and injure myself again.
Pushups - 3x 14
Pullups - 3,2,2,1
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10
Dip ladder - 4x 1,2,3,4,5
I'm not completely sure but I have been obsessing over my right elbow and whether or not I'm feeling any of the beginnings on tendonitis. Instead of that I'm just going to go just bodyweight for a while. I'll go 3RM for the Fighter Pullup Plan for two weeks and then do 5RM for two weeks and alternate those for a while. I just want to do pullups regularly...I don't necessarily need to push them and injure myself again.
Wednesday, April 18, 2012
Wednesday 4/18/12
Morning:
Pushups - 3x 14
Pullups with 5lbs around waist - 3,2,1,1
Afternoon:
Two handed swings 32kg - 7x 10
I decided to be a bit proactive and drop reps to the 3RM Pullup program even though the weight is fairly light. I'm still steady at 215lbs. I'm thinking I'll do 2 weeks of weighted and then 2 weeks of bodyweight and alternate them.
Pushups - 3x 14
Pullups with 5lbs around waist - 3,2,1,1
Afternoon:
Two handed swings 32kg - 7x 10
I decided to be a bit proactive and drop reps to the 3RM Pullup program even though the weight is fairly light. I'm still steady at 215lbs. I'm thinking I'll do 2 weeks of weighted and then 2 weeks of bodyweight and alternate them.
Tuesday, April 17, 2012
Tuesday 4/17/12
Morning:
Pushups - 3x 14
Pullups with 5lbs around waist - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10
Dip ladder - 3x 1,2,3,4,5
Squats felt strong today. They are really coming along and I feel great doing them. It doesn't seem that long ago that around 155lbs they felt heavy. Now I'm using them for 3 sets of 10 and so far they don't show any signs of slowing down. The sets of 10 seem to be helping my heavier ladder day and the heavy day is helping make these sets of 10 feel light.
Pushups - 3x 14
Pullups with 5lbs around waist - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 155lbs 3x10
Dip ladder - 3x 1,2,3,4,5
Squats felt strong today. They are really coming along and I feel great doing them. It doesn't seem that long ago that around 155lbs they felt heavy. Now I'm using them for 3 sets of 10 and so far they don't show any signs of slowing down. The sets of 10 seem to be helping my heavier ladder day and the heavy day is helping make these sets of 10 feel light.
Monday, April 16, 2012
Monday 4/16/12
Morning:
Pushups - 3x 14
Pullups with 5lbs around waist - 5,4,3,2,1
Afternoon:
Two handed swings 32kg - 1x 8, 4x 20, 2x 10
Pushups - 3x 14
Pullups with 5lbs around waist - 5,4,3,2,1
Afternoon:
Two handed swings 32kg - 1x 8, 4x 20, 2x 10
Saturday, April 14, 2012
Saturday 4/14/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 200lbs 3x1,2,3
Dip ladder - 5x 1,2,3,4
This day is notable because I'm finally squatting worksets with the heaviest weight I squatted before my hip replacement....probably 3 years ago in Jordan's studio. I have more in me and I'm excited that in a few weeks I'll finally be squatting regularly in the low 200's. Not close to strong by any stretch of the imagination, but I'm getting closer. Today was a pr in that I did reps with 200. It's not a max though it felt heavy I had more weight and more reps in me.
The dips are blowing my upper body and arms up like crazy. I need to watch the volume though and make sure my elbows stay happy.
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 200lbs 3x1,2,3
Dip ladder - 5x 1,2,3,4
This day is notable because I'm finally squatting worksets with the heaviest weight I squatted before my hip replacement....probably 3 years ago in Jordan's studio. I have more in me and I'm excited that in a few weeks I'll finally be squatting regularly in the low 200's. Not close to strong by any stretch of the imagination, but I'm getting closer. Today was a pr in that I did reps with 200. It's not a max though it felt heavy I had more weight and more reps in me.
The dips are blowing my upper body and arms up like crazy. I need to watch the volume though and make sure my elbows stay happy.
Friday, April 13, 2012
Thursday, April 12, 2012
Thursday 4/12/12
Morning:
Pushups - 3x 13
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10
Dip ladder - 4x 1,2,3,4
Pushups - 3x 13
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10
Dip ladder - 4x 1,2,3,4
Wednesday 4/11/12
Morning:
Pushups - 3x 13
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - About 70 - 80 in sets of 10 & 15
Pushups - 3x 13
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - About 70 - 80 in sets of 10 & 15
Tuesday, April 10, 2012
Tuesday 4/10/12
Morning:
Pushups - 3x 13
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10
Dip ladder - 3x 1,2,3,4
I'm settling into this routine and liking it. I am keeping things very simple and it's working well. My weight is about 212lbs right now. I'm very slowly dropping weight, but I'm getting leaner all the time. The slow carb diet is really working well so far from what I can tell.
Pushups - 3x 13
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 135lbs 1x5, 150lbs 3x10
Dip ladder - 3x 1,2,3,4
I'm settling into this routine and liking it. I am keeping things very simple and it's working well. My weight is about 212lbs right now. I'm very slowly dropping weight, but I'm getting leaner all the time. The slow carb diet is really working well so far from what I can tell.
Monday, April 9, 2012
Monday 4/9/12
Morning:
Pushups - 3x 13
Pullups - 5,4,3,2,1
Afternoon:
Two handed swings 32kg - 3x 20, 14x 10 on the minute (140 total in 10 minutes)
Pushups - 3x 13
Pullups - 5,4,3,2,1
Afternoon:
Two handed swings 32kg - 3x 20, 14x 10 on the minute (140 total in 10 minutes)
Saturday, April 7, 2012
Saturday 4/7/12
Afternoon:
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 190lbs 3x1,2,3
Dip ladder - 4x 1,2,3,4
Squat - 65lbs 1x5, 95lbs 1x5, 135lbs 1x5, 155lbs 1x3, 175lbs 1x2, 190lbs 3x1,2,3
Dip ladder - 4x 1,2,3,4
Friday, April 6, 2012
Thursday, April 5, 2012
Thursday 4/5/12
Morning:
Pushups - 3x 12
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10
Dip ladder - 4x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)
Pushups - 3x 12
Pullups - 5,4,4,3,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10
Dip ladder - 4x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)
Wednesday, April 4, 2012
Wednesday 4/4/12
Morning:
Pushups - 3x 12
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - 1x 10, 1x 20, 1x 15, 1x 10
I wanted to do more swings than that, but I ended up making some guacamole for dinner. I've been eating a sort of paleo/slow carb style diet lately and I have been starting to lean out while my weight has been staying the same (around 215lbs right now). I would like to bring my weight very slowly down to about 200-205lbs or so. I'm guessing I'll be pretty lean at that weight and that it will feel good to be a bit lighter.
Pushups - 3x 12
Pullups - 5,4,3,3,2
Afternoon:
Two handed swings 32kg - 1x 10, 1x 20, 1x 15, 1x 10
I wanted to do more swings than that, but I ended up making some guacamole for dinner. I've been eating a sort of paleo/slow carb style diet lately and I have been starting to lean out while my weight has been staying the same (around 215lbs right now). I would like to bring my weight very slowly down to about 200-205lbs or so. I'm guessing I'll be pretty lean at that weight and that it will feel good to be a bit lighter.
Tuesday, April 3, 2012
Tuesday 4/3/12
Morning:
Pushups - 3x 12
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10
Dip ladder - 3x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)
I'm starting the fighter pullup plan and hoping I am all healed up and ready to go. If this works out it's been about 2 years since I've been able to work on pullups. I won't make the same mistake I did in the past and I'm going to keep the volume low. I may just add weight gradually and keep the reps at 5 max. I'll see how my elbow holds up first.
Pushups - 3x 12
Pullups - 5,4,3,2,2
Afternoon:
Back squat - 65lbs 1x5, 95lbs 1x5, 115lbs 1x5, 145lbs 3x10
Dip ladder - 3x 1,2,3,4 (at the end of each ladder did 20 band pullaparts)
I'm starting the fighter pullup plan and hoping I am all healed up and ready to go. If this works out it's been about 2 years since I've been able to work on pullups. I won't make the same mistake I did in the past and I'm going to keep the volume low. I may just add weight gradually and keep the reps at 5 max. I'll see how my elbow holds up first.
Monday, April 2, 2012
Sunday, April 1, 2012
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