PtReyesGreg's Workout Journal

[raynerd]

Beauty circuit work Greg! Got to get me a heavy bag
Excellent work yesterday, tons of all around strength on all your exercises! Tough time of year to keep tight on the diet, I have been trying to eat a slight deficit the last week but the scale hasn't budged! Think "trying" isn't quite enough lol

[PtReyesGreg]

Killer circuit training Greg. That reads like a hell of a work out. Hanging leg raises suck, and someone here needs to do them, I nominate you to be the king of the HLRs.

Thanks Shane. Yeah the hanging leg raises are probably my least favorite part of the workout. I guess they're one of those necessary evils.

Beauty circuit work Greg! Got to get me a heavy bag
Excellent work yesterday, tons of all around strength on all your exercises! Tough time of year to keep tight on the diet, I have been trying to eat a slight deficit the last week but the scale hasn't budged! Think "trying" isn't quite enough lol

Thanks Shawn. Yeah I love the heavy bag. It's nice to burn off some energy quickly and to warm up in the cold garage.

I hear you about the tough holiday diet blues. The scale keeps messing with me too.

[RT1957]

That's a nice fat burning session....you can jump rope for 5 minutes straight????....Impressed.....

[PtReyesGreg]

That's a nice fat burning session....you can jump rope for 5 minutes straight????....Impressed.....

Hah! I wish. It was more like 20-30 seconds straight then the rope hit would hit my power rack or heavy bag stand, get off kilter and slap me in the face...then I would start again and repeat. So yes I did go for 5 minutes but not without having to reset every 30 seconds or so. Note to self -- I need to clear some more space in my garage this weekend.

[shaneinga]

I miss the heavy bag. Those things will flat wear you out. Great for work related stress relief as well. BTW where did your AVI go? Are you going to blow us away with a new avi soon?

[MooseTequila]

Cardio and conditioning stuff... me no understand... go lift sumtin

[PtReyesGreg]

I miss the heavy bag. Those things will flat wear you out. Great for work related stress relief as well. BTW where did your AVI go? Are you going to blow us away with a new avi soon?

Yeah they are great for stress relief...that's for sure.

Honestly I got tired of looking at that avatar. I'm waiting until I have a pic with some good progress to add it back in. Once I get past these holidays and have a good 2-3 month cut under my belt it'll make a comeback.

Cardio and conditioning stuff... me no understand... go lift sumtin

Hah. Sometimes I wish I didn't understand it. Lifting things is much more fun.

[PtReyesGreg]

This morning I completed Week 3 - Workout C of Madcow's Bill Starr 5x5 Intermediate program as follows:

Bench Press 5-120, 5-150, 5-180, 5-210, 5-250 (3+), 8-180

Squats 5-120, 5-150, 5-180, 5-210, 5-250 (3+), 8-180 |-> Supersets
Fat Bar OHP 6-130, 6-130, 6-130 |

Pendlay Rows 5-111, 5-121, 5-146, 5-171, 5-201 (3+), 8-151 |-> Supersets
Dips 6-0, 6-0, 6-0 |
Chins 8-0, 8-0, 8-0 |


Bodyweight: 218.8 lbs (damn chili cook-off weight from yesterday)

Workout Duration: 59 minutes (with 1:00 rest between most sets)

Good workout today. For some reason I was a little slow getting out the garage to get started (about 20 minutes late) so I had to do things a little quicker than I like. For example, I supersetted Fat Bar OHP with the first 3 sets of squats...I don't like to superset anything with squats. I also supersetted the last 2 exercises with the Pendlay Rows which wasn't too bad. In any case, I got all my numbers so that was good.

Work has been a real stinker this week so this is the first chance I've had to post my workout.

[raynerd]

Beauty work Greg! 5 reps at 250 on bench is awesome, supersetting squats? That's just crazy talk, and solid work on the Pendlay/dip/chin trisets! Really got your work in fast, and hit some great weights!

[mirroroferised]

Your bench is going great Greg!

[MooseTequila]

250 squats
250 bench
250 on rows not that far away...

WO's looking great Greg!

[RT1957]

Some nice weight moved in that WO....RL can get in the way of our interwebz fun....Super sets with squats will get you huffin and puffin...

[PtReyesGreg]

Beauty work Greg! 5 reps at 250 on bench is awesome, supersetting squats? That's just crazy talk, and solid work on the Pendlay/dip/chin trisets! Really got your work in fast, and hit some great weights!

Thanks Shawn. Yeah I hated to rush things like that, but I was happy I could get everything in and hit all my target weights and reps.

Your bench is going great Greg!

Thanks Dave. Yeah I'm happy with it so far and excited to be entering some new ground in the coming weeks. Onwards and upwards with "The Cow".

250 squats
250 bench
250 on rows not that far away...

WO's looking great Greg!

Thanks Moose. Things are definitely progressing at a nice pace.

Some nice weight moved in that WO....RL can get in the way of our interwebz fun....Super sets with squats will get you huffin and puffin...

Thanks Ron. Yeah, a huffin and a puffin I sure was. It was good to get everything in for sure.

[shaneinga]

Sweet looking BP Greg. 250 X 5 is my goal right now. Trying to catch ya.

Squats are looking great, and those prow number are very strong. SOHP you are knocking down some killer reps at 130 as well.

Great workout Greg!

[PtReyesGreg]

Sweet looking BP Greg. 250 X 5 is my goal right now. Trying to catch ya.

Squats are looking great, and those prow number are very strong. SOHP you are knocking down some killer reps at 130 as well.

Great workout Greg!

Thanks Shane. Come on aboard the BP 250 x 5 club. My goal is 300 x 5 and if Madcow's keeps on treating me right I will be there in February.

I'm thinking about starting my week 4 workout here shortly, a day early. I really want to rest up for the extra day like the plan calls for but it is cold and raining outside this morning so I might do the old switcheroo on days for my long run and do that tomorrow and lift today...we'll see shortly.

[PtReyesGreg]

Yesterday morning I completed Week 4 - Workout A of Madcow's Bill Starr 5x5 Intermediate program as follows:

Hypers 20-0, 20-0
Bench Press 5-135, 5-155, 5-190, 5-220, 5-252.5
Squats 5-135, 5-155, 5-190, 5-220, 5-252.5
Pendlay Rows 5-111, 5-126, 5-151, 5-176, 5-201
Decline Situps 30-0, 30-0, 30-0, 30-0 |-> Supersets
Pullup 8-0, 8-0, 8-0, 8-0 |

Bodyweight: 218.8 lbs

Workout Duration: 64 minutes (with 1:00 rest between most sets)

Good workout. It felt good to get started on week 4 of Madcow. The weights are definitely getting into the zone where I'm back to my old 5 rep maxes. Week 5 is where I'll start working on some new PRs so I'm looking forward to that.

This workout went pretty well. I've got some nagging minor injuries that I'm dealing with. My left forearm feels like it has a little strain and my right shoulder/pec/tendon between the two feels sore too, especially on my heavy sets of bench. I'll keep an eye on those and work on some targeted stretching. Otherwise everything feels good.

[mirroroferised]

Hope that injury doesn't turn into anything serious. Nice work on that benching Greg.

[raynerd]

Weights are getting heavy Greg, new territory real soon. No doubt you will take this well into new territory. Strong benching!! Strong squats and great job on the rows!

[RT1957]

Solid work Greg....take care of the that shoulder and forearm.....Putting in some nice sessions....IN for PR's

[PtReyesGreg]

Hope that injury doesn't turn into anything serious. Nice work on that benching Greg.

Thanks Dave. Yeah I don't think it is too big of a deal. It feels more like a couple of strains than anything else. I suspect it might have something to do with the Viking HIIT workouts I've been doing...maybe related to the kettlebell swings, burpees, or clean/ohp complexes I've been doing. I might have to scale those back and do more sprints or heavy bag work to give the joints and forearms less strain, while still getting in my cardio. I'll monitor it, as I really don't want to lose momentum on my main lifts.

Weights are getting heavy Greg, new territory real soon. No doubt you will take this well into new territory. Strong benching!! Strong squats and great job on the rows!

Thanks Shawn. I definitely want to keep riding the Madcow train as long as I can...and hit some solid new PRs. I really want to take my main lifts to the next level. It feels kind of like I've been stuck in this same territory for a while.

Solid work Greg....take care of the that shoulder and forearm.....Putting in some nice sessions....IN for PR's

Thanks Ron. Yeah, like I was telling Dave I suspect the strains may be related to the HIIT kettlebell and burpee work. I haven't done too may of those before, so it may be a case of too much too soon on those. In any case, it's more of a nuisance right now than anything else. So I'm going to keep on keeping on with the main lifts and maybe slow down on the HIIT a little.

[PtReyesGreg]

This morning I ran 5.59 miles in 1h:14m:37s on the Cascade Canal trail in Nevada City. I climbed a total of 400 feet and reached a max altitude of 3258 ft. The temp was around 32 degrees and there was a little snow, so that made the run more interesting for me and the dog.

[MooseTequila]

STRONG Bench Greg... bummerz about the nagging grumpy parts... but it seems we all get some somewhere, sometime. Just take the needed caution man and I'm waiting for some of them PR's

Nice pic... snow, what is that?

[PtReyesGreg]

STRONG Bench Greg... bummerz about the nagging grumpy parts... but it seems we all get some somewhere, sometime. Just take the needed caution man and I'm waiting for some of them PR's

Nice pic... snow, what is that?

Thanks Moose. Grumpy parts make me grumpy...which gets me in trouble with the wife. Actually I think you're right though...the nagging injuries are going to happen...we just have to watch out for them and make some adjustments and then keep the PRs coming.

Snow is that white stuff that usually gives me a good excuse not to go running. In this case, though, it actually made for a good, brisk run that felt pretty good on the lungs.

[shaneinga]

Great workout Greg. I see you are still rising on BP. 5 X 252.5 now. Awesome! Squats and prows numbers are looking great as well. Hopefully you heal up soon. When do you deload? You might just need a week to heal up a little.

I have some niggles right now as well, I am calling them "growing" pains. LoL.

Nice run in the snow! If we had that much snow here in Georgia the stores would be out of milk, bread, and eggs and everyone would be home making French toast.

[PtReyesGreg]

Great workout Greg. I see you are still rising on BP. 5 X 252.5 now. Awesome! Squats and prows numbers are looking great as well. Hopefully you heal up soon. When do you deload? You might just need a week to heal up a little.

I have some niggles right now as well, I am calling them "growing" pains. LoL.

Nice run in the snow! If we had that much snow here in Georgia the stores would be out of milk, bread, and eggs and everyone would be home making French toast.

Thanks Shane. It wasn't much snow so if anything it helped make the run a little more interesting. Although, now that you mention it, making French toast at home probably would've been more enjoyable.

One problem with the Madcow plan is that it doesn't have any formal deloads built in. However, I'm going out of town to visit family in Southern California for 5 days around New Years, so I'll skip lifting then and use that as a deload. That should let me heal up some so I can finish out my 12 week cycle of Madcow's on a strong note.

[PtReyesGreg]

This morning I completed Week 4 - Workout B of Madcow's Bill Starr 5x5 Intermediate program as follows:

Military Press 5-90, 5-110, 5-125, 6-145 (5+)
Front Squats 5-135, 5-155, 5-185, 5-185
Deadlifts 5-200, 5-220, 5-260, 5-300
Bench Leg Lifts 15-0, 15-0, 15-0 |-> Supersets
Incline Fat Bar CGBP 5-205, 5-205, 5-205 |
Upright Rows 6-135, 6-135, 6-135 |
DB Rows 6-95, 6-95, 6-95 |

Bodyweight: 218.2 lbs

Workout Duration: 59 minutes (with 1:00 rest between most sets)

Good workout today. My left forearm and my right shoulder/pec were still a little sore, but both felt much better today. I hit all my reps as planned so that was a win. My main lifts all felt strong. I increased weight on the CGBP and Upright Rows. Also, I substituted DB Rows for bent over lateral raises and like that change, so I'll probably stick with the DB Rows for now.

[shaneinga]

Great looking workout Greg. Strong deads at 5 at 3 bills. Front squat numbers are looking awesome as well. I don't know how you unrack that 205 incline CGBP.

I like the addition of the DB rows. I have always liked those and feel that they work very well for building your back.

Great news that you are feeling better. Do you think your fat grips are causing your forearm issues? I have never used them, so I don't know if they would cause issue or not.

[mirroroferised]

Niiice looking session today Greg. That pic on your run is great too. I'm heading to Vancouver in February for a week and can't wait to start hitting some nice trails again and get some runs and hiking in.

Nice pic... snow, what is that?

GFY

[RT1957]

Some nice weight being moved Greg....solid WO....CA is a crazy place....Moose lives in the valley and really not far from you yet he and I never see the snow and you get it up there in the Sierras and will be getting blasted this week....I might see some on top of MT Hamilton for about 1/2 day....1975 was the last time it snowed in the bay area and it stuck to the ground...for 1/2 a day....LOL

[raynerd]

Strong work today Greg! 145 x 6 OHP is awesome. Excellent work on the front squats and deads!
135 upright rows dad cwazy talk!