PtReyesGreg's Workout Journal

[shaneinga]

Nice workout Greg. My thoughts on the plus sets is as long as you can handle them, go for it. I imagine as things get heavier on the BBB sets, we might need to back off, but right I know I personally can handle the extra volume.

Killer run as well!

[RT1957]

Sorry Greg seems like I missed quite a few WO and some gym pic's too....will have to catch up on a few days

[PtReyesGreg]

Strong deads Greg and I am always appreciative of the high rep squats. Glad you survived the hills unscathed man!

Thanks Shawn. I'm glad I survived them too...although after the leg work and hill running I'm hobbling around today like an old timer.

[PtReyesGreg]

Nice workout Greg. My thoughts on the plus sets is as long as you can handle them, go for it. I imagine as things get heavier on the BBB sets, we might need to back off, but right I know I personally can handle the extra volume.

Killer run as well!

Thanks Shane. Yeah I'm thinking the same thing. I think I'll add the plus sets back in until they start to feel like too much. I really like the extra pump they give me.

BTW it looks like your Dawgs did really well yesterday. . I wish the Longhorns would have been more like them.

[PtReyesGreg]

Sorry Greg seems like I missed quite a few WO and some gym pic's too....will have to catch up on a few days

No worries Ron. I've been struggling to catch up around the journals too. Things have been super busy lately.

[mirroroferised]

531 is looking great. Wish I had some hills around here. I'd be all over killing myself on the

[PtReyesGreg]

531 is looking great. Wish I had some hills around here. I'd be all over killing myself on the

Thanks Dave. Yeah the hills definitely give me some "good" torture. Like you with your runs, I'm addicted to the endorphins that come from the hill work. I live in the area where the 1849 gold rush was, and there are lots of steep hills and old trails that have been there since the gold mining days. The old timers must've been part billy goat. They provide all kinds of ways for me to bring myself some heart-thumping cardio.

[PtReyesGreg]

This morning I completed Cyle 1 - Week 2 - Workout #3 - of the 5/3/1 BBB 3-Month Challenge program as follows:

Bench Press 5-105, 5-130, 3-155, 3-180, 3-205, 6-230 (3+ set)
Fat Bar Military Press 10-80.5, 10-80.5, 10-80.5, 10-80.5, 10-80.5
T-Bar Rows (underhand grip) 10-141, 10-141, 10-141, 10-141, 10-141
Upright Rows 9-105, 9-105, 8-105
Fat Bar Close Grip Bench Press 8-184, 8-184, 8-184
Bent-Over DB Lat Raise 12-15, 12-15, 12-15

Bodyweight: ??? Didn't weigh this morning

Workout Duration: 63 minutes (with 1:00 rest between most sets)

Good workout today. I always enjoy a good holiday workout...don't feel nearly as rushed as usual.

I added the plus reps back in on the bench press, and also bumped up the weight and/or reps on all assistance lifts except the military press. I kept those at the same weight per the BBB Challenge plan, but might look at bumping those up a little bit next week as well.

[shaneinga]

230 x 6. Wow Greg. Awesome bench numbers man. Impressive! Good work put in today, those CGBP numbers always impress me man. Crushed it today!!

[PtReyesGreg]

Thanks Shane. Yeah I was happy I added the plus reps back in on the bench...they felt good. I also decided to take it up a notch on the cgbp and they felt OK too.

[shaneinga]

Missed the part about you congratulating the Dawgs on their first victory. Thanks man! I would say the Horns had a heck of a lot more difficult of a game though. That qb for ND looks like the second coming of Vick, but more accurate.

Hopefully Charlie gets them turned around, he seems like a good guy, but I doubt he will keep his job long if there are many more performances like that.

[PtReyesGreg]

Missed the part about you congratulating the Dawgs on their first victory. Thanks man! I would say the Horns had a heck of a lot more difficult of a game though. That qb for ND looks like the second coming of Vick, but more accurate.

Hopefully Charlie gets them turned around, he seems like a good guy, but I doubt he will keep his job long if there are many more performances like that.

Yeah the opponent might not have been Notre Dame, but I would have loved to have some of those points the Dawgs put up though.

I agree Charlie looks like a good guy, and I think he's made some positive changes getting rid of some of the knuckleheads, but like you said if he doesn't start winning more games I don't think he'll last long. Last season wasn't good and that game the other day was pure stinko...especially on the offense.

[PtReyesGreg]

This morning I completed Cyle 1 - Week 2 - Workout #4 - of the 5/3/1 BBB 3-Month Challenge program as follows:

Hypers 15-0, 15-0, 15-0
Squats 5-105, 5-130, 3-155, 3-180, 3-210, 6-235 (3+ set), 20-185
Deadlifts 10-155, 10-155, 10-155, 10-155, 10-155
Leglifts 10-0, 10-0, 10-0, 10-0, 10-0

Bodyweight: ??? Didn't weigh

Workout Duration: 45 minutes (with 1:00 rest between most sets)

Good workout today. On the squats I decided to add in an extra set of 20 at the end, and that felt tough but good. I've run the 6 week 20 rep squat workout several times before and always feel good results from those so I plan on including at least one set of 20 on each lower body day going forward. Otherwise I had the standard BBB workout.


*******************

After workout this morning I ran 3.02 miles in 35m:05s on the Silver Way trail at Empire Mine State Park. It's a fairly tough trail that involves 318 feet of climbing.

[mirroroferised]

Hell of a day under the bar and on the road. 3 miles after a 20 repper and the heavier sets is great!

[shaneinga]

Killer work put in today Greg. Finish up with squats, and decide to throw a 20 repper in there at the end. Nice!!

Great run today as well Greg. Strong work in here as usual!

[PtReyesGreg]

Hell of a day under the bar and on the road. 3 miles after a 20 repper and the heavier sets is great!

Thanks Dave. That workout really took it out of me...so I took a few days off afterwards.

Killer work put in today Greg. Finish up with squats, and decide to throw a 20 repper in there at the end. Nice!!

Great run today as well Greg. Strong work in here as usual!

Thanks Shane. It was definitely a solid set of workouts. The legs really got a lot of work. I'm still a little sore here a few days later.

[PtReyesGreg]

This morning I completed Cyle 1 - Week 3 - Workout #1 - of the 5/3/1 BBB 3-Month Challenge program as follows:

Military Press Seated 5-65, 5-80, 3-100, 5-120, 3-140, 3-155 (1+ set)
Incline Bench Press 10-135, 10-135, 10-135, 10-135, 10-135
Chins 10-0 chins, 10-0 pullups, 10-0 chins, 10-0 chins, 7-0 pullups
Curls w/ Weider Arm Blaster 10-70, 9-70, 9-70
Triceps Pushdowns 10-70, 10-70, 10-70
Face Pulls 10-55, 10-55, 10-55

Bodyweight: 219.6 lbs

Workout Duration: 55 minutes (with 1:00 rest between most sets)

Good workout this morning. I hit all of my required reps and weights so that was good. I was hoping for 5 reps of 155 on MP but got 3. I bumped up the Incline BP BBB sets by 5 pounds. All in all a good workout.

[raynerd]

Strong OHP with that 155 x 3 Greg! Nice work on the 230 x 6 bench and 235 x 6 and 185 x 20 squats! Full on beastmode going on in here man! Getting so damn strong, just awesome!

[shaneinga]

Killer workout Greg. 155 x 3 is strong man. I would be happy to hit that for one. How are you liking the incline BP? I think I am going to put that in on my next cycle instead of doing standard BP. It just makes sense to add it.

Great numbers on those chins and pull ups as well. I am always jealous of your numbers on those.

[PtReyesGreg]

Strong OHP with that 155 x 3 Greg! Nice work on the 230 x 6 bench and 235 x 6 and 185 x 20 squats! Full on beastmode going on in here man! Getting so damn strong, just awesome!

Thanks Shawn. I'm definitely happy with some of the strength gains I'm making on the 531. The 20 rep squats are something I really liked (not sure if like is the right word ) in the past, or at least got good gains from, so after reading about all you guys doing them I decided I'd fit them in, plan be damned. I think they'll definitely stay in.

Killer workout Greg. 155 x 3 is strong man. I would be happy to hit that for one. How are you liking the incline BP? I think I am going to put that in on my next cycle instead of doing standard BP. It just makes sense to add it.

Great numbers on those chins and pull ups as well. I am always jealous of your numbers on those.

Thanks Shane. I'm really liking the incline BP. I think it complements the 531 BP and also helps with the shoulder strength for my OHP. I was a little nervous changing the program like that, but I think it has worked well.

Thanks too about the chins/pullups. The thing that helped me the most with those was running the "Recon Ron" program for a while. I never finished it, but doing it for 10 weeks or so really helped a lot. Here are some links to it:

http://webpages.charter.net/bert/reconron.html

http://www.compfightsys.com/uploads/...up_program.pdf

[PtReyesGreg]

This morning I completed Cyle 1 - Week 3 - Workout #2 - of the 5/3/1 BBB 3-Month Challenge program as follows:

Jogging Trampoline 3 minutes to warmup
Hypers 15-0, 15-0, 15-0
Deadlifts 5-125, 5-155, 3-190, 5-235, 3-265, 4-295 (1+ set)
Squats 10-135, 10-135, 10-135, 10-135, 20-135
Decline Situps 15-0, 15-0, 15-0, 15-0, 15-0

Bodyweight: 217.8 lbs

Workout Duration: 56 minutes (with 1:00 rest between most sets)

Good workout this morning. All my lifts felt good, although the deadlifts from 190 on felt a little heavier than usual. I was happy to get 4 reps on my 1+ set. On the BBB squats I did one set of 20 for my 5th set. For all of the squat sets I squatted down to my wooden box (14 inches) which is close to parallel (but not quite) but I was happy with that depth. I thought about bumping the weight for the 5th set up to 185 like my set of 20 from the previous squat workout, but I didn't and the 20 @ 135 gave me plenty to deal with.

After the workout I worked on cleaning up some used Ivanko plates I bought yesterday. I got 185 pounds (2-45, 2-35, 2-5, 4-2.5, 4-1.25) plus 4-10 pound Weider plates, a couple of collars, and a rusty old Chinese Ivanko bar for $115. The Ivanko plates are well-used and a little rusty so I cleaned them with some vinegar and degreaser and a plastic scrub brush and they are looking OK now...not great but good enough for me to use. Definitely worth the money.

Here is a picture prior to the cleaning:

[RT1957]

Good work Greg and nice find on the Ivanko plates....Rouge fitness has a vid on how to restore a bar. Might be worth a look...

[raynerd]

Strong deads Greg! Awesome work on the squat volume and 20 repper. I used rustoleum semi gloss black spray paint on my plates then bordered the lettering with tremclad aluminum colour paint with a paintbrush. Just like new!

[PtReyesGreg]

Good work Greg and nice find on the Ivanko plates....Rouge fitness has a vid on how to restore a bar. Might be worth a look...

Thanks Ron. I'll check out the video...the bar definitely has surface rust but I might be able to use some of the Rogue tips to revive it.

Strong deads Greg! Awesome work on the squat volume and 20 repper. I used rustoleum semi gloss black spray paint on my plates then bordered the lettering with tremclad aluminum colour paint with a paintbrush. Just like new!

Thanks Shawn. Those plates look great! You've inspired me. I might have to swing by the Home Depot and pick up some paint. Originally I was thinking about spraying some clear coat on there just to prevent future rust, but now I'm thinking the black and white might look better.

[shaneinga]

Great workout Greg! Nice numbers to pull 4 on your 1 plus day. Those 20 rep squats are tough! Squat cardio FTW!

Good find on those plates and that BB. Those should clean up nice.

[PtReyesGreg]

Great workout Greg! Nice numbers to pull 4 on your 1 plus day. Those 20 rep squats are tough! Squat cardio FTW!

Good find on those plates and that BB. Those should clean up nice.

Thanks Shane. It was definitely a good workout.

I like my new plates. I cleaned the rust off of them and used them "as is" for today's workout. I plan on painting them black once I get a good sunny day to speed the drying. The past several days have been very smoky (from fires in other areas) so I haven't really had any sun. I didn't let that stop my new toy fun though.

[PtReyesGreg]

I have been having A LOT of trouble connecting to the forums this morning so hopefully my post goes through.

This morning I completed Cyle 1 - Week 3 - Workout #3 - of the 5/3/1 BBB 3-Month Challenge program as follows:

Bench Press 5-105, 5-135, 3-155, 5-190, 3-215, 7-240 (1+ set)
Fat Bar Military Press 10-86.5, 10-86.5, 10-86.5, 10-86.5, 10-86.5
T-Bar Rows (underhand grip) 10-141, 10-141, 12-141, 12-141, 12-141
Upright Rows 9-105, 9-105, 9-105
Fat Bar Close Grip Bench Press 8-184, 9-184, 7-184
Bent-Over DB Lat Raise 14-15, 12-15, 14-15

Bodyweight: 220.6 lbs

Workout Duration: 62 minutes (with 1:00 rest between most sets)

Surprisingly good workout today. My house was enveloped in smoke all weekend from the various wild fires that are going (smells like I'm downwind of a huge bonfire) and I had a lot of trouble falling asleep last night and had only gotten 4 hours of sleep when the alarm went off this morning. I almost said "screw it" but went ahead and got up anyway and went out to the garage. Everything wound up going well. I got 7 reps @ 240 on the bench on my 1+ set. I also bumped up my BBB MP by 6 pounds and that went up fine for all sets. Everything else felt good too.

[shaneinga]

You are not the only one having connection issues with BB.com today. It's been like that on and off all morning.

Great workout put in. 240 x 7. Wow! That is some great benching Greg! Military presses with new weight sounds like it went off without a hitch as well.

Way to crush it on 4 hours of sleep!

[PtReyesGreg]

You are not the only one having connection issues with BB.com today. It's been like that on and off all morning.

Great workout put in. 240 x 7. Wow! That is some great benching Greg! Military presses with new weight sounds like it went off without a hitch as well.

Way to crush it on 4 hours of sleep!

Thanks Shane. Yeah the workout felt great for getting so little sleep. I probably feel it more on tomorrow's workout...have to go to bed early tonight.

I was very happy with the bench. I'm glad I followed your lead and added the plus reps back in my final sets...it feels like I'm getting a much better workout with those. The increased weight on OHP felt good too...another good decision where I followed your lead.

[shaneinga]

Thanks Shane. Yeah the workout felt great for getting so little sleep. I probably feel it more on tomorrow's workout...have to go to bed early tonight.

I was very happy with the bench. I'm glad I followed your lead and added the plus reps back in my final sets...it feels like I'm getting a much better workout with those. The increased weight on OHP felt good too...another good decision where I followed your lead.

Don't thank me yet, you might hate me come Cycle 3. Haha.