Friday 8/31/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 100lbs 1x 5, 130lbs, 1x5, 155lbs 1x 5, 165lbs 1x 5, 190lbs 1x 5, 215lbs 1x 7

Press ladders - 28kg - 4x 1,2,3

Pullups - 3x 3

My right elbow is feeling better. I've been doing one clean and then pressing from the rack to save my elbow a bit. I'm hoping I can start doing some very low volume pullups 1 - 2 times a week for now.

I'm starting on a diet based on the eating plan from P90X Insanity (I know, I know) and it seems to be working well. I'm slowly losing weight and I'm stronger than ever so far.

Wednesday 8/29/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Bench press - 70lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 110lbs 1x 5, 130lbs 1x 5, 145lbs 1x 10

Curls - 55lbs 2x 5

Monday 8/27/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 140lbs 1x 5, 175lbs 1x 5, 205lbs 1x 5, 225lbs 1x 5, 260lbs 1x 5, 295lbs 1x 6

Press ladders - 28kg - 3x 1,2,3 with sets of 6 CC Pullups step 2 horizontal pulls after each set

I've started a new diet. It's based on the eating plan from P90X Insanity of all things. It makes it easy to watch how much I'm eating though and so far I feel strong. I picked up the 32kg bell yesterday and got 4 reps on each arm with at least one more rep in the bank. The most I've ever done in the past were sets of 2 with the second rep pretty shaky.

Friday 8/24/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 185lbs 1x 5

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 3x 1,2,3

Backoff week.

Thursday 8/23/12

Morning:

Pushups - 3x 15

Wednesday 8/22/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Press ladders - 28kg - 3x 1,2 with sets of 5 CC Pullups step 2 horizontal pulls after each set

Backoff week

Tuesday 8/21/12

Morning:

Pushups - 3x 15

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Monday 8/20/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 175lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 250lbs 1x 5

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 125lbs 1x 5

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Backoff week

Friday 8/17/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 185lbs 1x 5, 210lbs 1x 3, 235lbs 1x 4

Barbell press - 45lbs 1x 5, 60lbs 1x 5, 70lbs 1x 5, 90lbs 1x 5, 100lbs 1x 3, 115lbs 1x 6

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Thursday 8/16/12

Morning:

Pushups - 3x 16

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Wednesday 8/15/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 125lbs 1x 5, 140lbs 1x 3, 155lbs 1x 6

Curls - 45lbs 2x 6

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Tuesday 8/14/12

Morning:

Pushups - 3x 16

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Monday 8/13/12

Morning:

Pushups - 3x 16

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 185lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 250lbs 1x 5, 285lbs 1x 3, 320lbs 1x 3

C&P ladders - 28kg - 3x 1,2,3 with matching chinups set after each press set

About 3 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Friday 8/10/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 100lbs 1x 5, 125lbs, 1x5, 145lbs 1x 5, 170lbs 1x 3, 195lbs 1x 3, 220lbs 1x 6

Bench press - 65lbs 1x 5, 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 2, 165lbs 3x 1,2,3

Band pullaparts after ladders - 3x 10

Curls - 45lbs 2x 5

About 4 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Just starting as easy as possible with curls and I'll very slowly increase reps and weight. I need to pay attention to my elbow which is why I'm doing the CC horizontal pulls instead of pullups for now.

Thursday 8/9/12

Morning:

Pushups - 3x 15

About 4 sets of 5 CC Pullups step 2 horizontal pulls - (hands at sternum height, back of foot 12 inches forward of the bar) throughout the day

Wednesday 8/8/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

C&P ladders - 28kg - 3x 1,2,3 with matching chinups set after each press set

About 4 sets of 3 pullups throughout the day

I have a feeling that this tweak to my routine is a winner. It allows me to concentrate more on my lifts. The 28kg bell feels like the 24kg used to a few years ago if not a bit lighter.

Tuesday 8/7/12

Morning:

Pushups - 3x 15

About 5 sets of 3 pullups throughout the day

Monday 8/6/12

Morning:

Pushups - 3x 15

Afternoon:

Squat - 95lbs 1x 5, 115lbs, 1x5, 135lbs 1x 5, 155lbs 1x 5, 180lbs 3x 10

Deadlift - 135lbs 1x 5, 170lbs 1x 5, 200lbs 1x 5, 235lbs 1x 3, 270lbs 1x 3, 300lbs 1x 5

Bench press - 65lbs 1x 5, 85lbs 1x 5, 100lbs 1x 5, 115lbs 1x 3, 130lbs 1x 3, 150lbs 1x 7

About 5 sets of 3 pullups throughout the day

I was sick last week which is why I missed a few workouts.

I'm also greasing the groove on pullups now and doing sets of 3 whenever I open the back door (which is often because of my dogs). The grind of doing the higher rep sets every day in the FPP was wearing on my elbows.

I'm also going to strip the routine down a bit and do an A/B/A B/A/B with kettlebell pressing ladders and bench press instead of doing both at once.