Beltless Conventional Squats: 215x9, 215x9, 215x9, 215x9
Max Effort - Pin Press: 275x1
Touch N Go Flat Bench Press: 195x9, 195x9, 195x9, 195x9
Hanging Knee Raises: 9 sets of 10
Leg Press Machine: 245x12, 245x12, 245x12, 245x12
Dips: BWx15, BWx15, BWx15
Seated Machine Rows: 125x12, 125x12, 125x12
Standing Alternating Dumbbell Curls: 40x5, 40x7, 40x6
Smith Machine Shrugs: 225x10, 225x10, 225x10
GPP: Prowler Push Walk / 200 lbs / about 85 feet per lap / 2 laps
Comments: Man this was a tough but excellent workout! For the first couple sets on squats, my right IT band/hip area was feeling pretty sore and stiff. This has been an ongoing issue for the past few weeks. I am wondering if training squats and deadlifts on different days/back-to-back days is causing an inflammation in this area. I also often stretch when I get home from working out. Anyway, the rest of the workout was excellent. It was fun doing pin press for max effort work because I haven't done this exercise variation in years. The pin is set to the lowest setting to allow the maximum range of motion similar to a regular bench. In other words, the pin press wasn't set to just hit the lockout of the range of the motion. When resting on the pins, the barbell is only about an inch (maybe less) above my chest. At the end of the workout, a couple of my coworkers were pushing the prowler with a different style than we have been doing lately, and that is loading up a lot more weight, going slow and shorter in distance. For the past couple months, I've only been using 90 lbs for prowler pushes, which allow me to push the prowler at jogging speeds, which I do for about 175 feet. With 200 lbs loaded on the prowler today, it was significantly harder and had me breathing harder than when I was using just 90 lbs. Even though it was only for about 85 feet, man, these were killer. I am definitely liking the heavier prowler work, so I will use more weight for a shorter distance for future prowler work.
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Closed Thread
Results 9,841 to 9,870 of 9879
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07-29-2016, 07:43 PM #9841
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
7/28/16: Squats/Bench/Accessory
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-03-2016, 07:12 PM #9842
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
7/29/16: OHP/Deadlifts/Accessory
Max Effort -Beltless Push Press: 185x1 <---weaksauce
Standing OHP: 105x9, 105x9, 105x9, 105x9
Beltless Touch N Go Conventional Deadlifts: 295x9, 295x9, 295x9, 295x9
Flat Dumbbell Bench Press: 100x6, 100x6, 100x6, 100x6
Power Snatch to Overhead Squats: BARx8, 65x3, 65x3, 65x3, 65x3
Pullups: BWx5, BWx6, BWx6, BWx6, BWx6, BWx6
Bent Over Dumbbell Rear Delt Raises: 30x10, 30x10
Situps: 14 sets of 22 (308 situps)
Comments: Typing this summation a few days later, it appeared I did a bit more volume than usual. It had probably been a couple years since I've last done Push Press, so it felt a little awkward. My best 1RM PR on Push Press is 260 lbs, so I'm definitely way off this mark. I can't believe how challenging a modest 185 lbs felt on Push Press. Either way, I figure I can only improve (hopefully ). Other than that, looking at this workout, everything looks pretty good to. I am probably going to incorporate my situps in my training because this is what I am tested on in the military and I am kind of weak on 'em.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-03-2016, 07:25 PM #9843
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
7/31/16: Cardio
Comments: During the past month, I haven't done much cardio. This is because I had successfully completed a military test. It was nice not focusing on cardio so much, but now that I am scheduled to attend a lengthy military course, I need to pick up on the running a little bit more. Anyway, this cardio session was solid. What made this cardio session challenging was the weather: hot and humid. I took it pretty easy on the pace and distance, and I plan on progressively increasing both time and distance.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-03-2016, 07:33 PM #9844
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/1/16: Squats/Bench/Accessory
Max Effort - Beltless Front Squats (W/Clean Grip - 1st time): 225x1
Beltless Conventional Squats: 305x3, 305x3, 305x3 @10 RPE, *skipped fourth set due to hip pain
Paused Flat Bench Press: 255x3, 255x3, 255x3, 255x4 @9.5 RPE
Leg Press Machine: 265x10, 265x10, 265x10, 265x10, 265x10, 265x10
Situps: 12 sets of 20 (240 situps)
Seated Machine Rows: 137x10, 137x10, 137x10
Dips: BWx16, BWx16, BWx16
Smith Machine Shrugs (W/Hook Grip): 275x5, 275x5
GPP: Prowler Push Sprints / 180 lbs / about 175 feet per lap / 3 laps
Comments: Aside from the annoying right IT Band/Hip pain, this workout was awesome. I tried doing Front Squats for the first time with a clean grip. I wanted to see how different and difficult it would feel. The clean grip is definitely not my preferred style, but if I want to eventually learn the olympic lifts, I need to develop that flexibility and tolerance of technique. I still like the addition of the leg press machine instead of doing leg extensions and leg curls. I think the leg press allows me to get some more pressing volume to my quads, which may carryover more to my squats. To support my recent interest in olympic lifts, I also used the hook grip on shrugs, which will definitely take some time to adapt to.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-03-2016, 07:41 PM #9845
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/2/16: Olympic Lift Practice & Cardio
Snatch: BARx5, BARx5, BARx5, 65x4, 65x3, 65x3, 65x3, 65x3, 75x3
Comments: I focused on the snatch technique today. I have no ego issues keeping the weight very light until I learn the proper technique. I mainly watch various youtube videos and online resources to learn how to do the olympic lifts. I am debating whether or not I should try to find a certified coach to teach me the olympic lifts, but until then, I'll work with what I can. What I can tell is that I have a bad habit of doing "power snatches" vice "snatches". I need to learn to drop down to get under the barbell. Overall, I am pretty slow, but hopefully I can improve correctly.
After the practice, I went for a great job. It was still fairly warm out, but not too bad. I was pretty happy with this distance, though I was a little slower than I would have liked to be.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-03-2016, 07:52 PM #9846
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/3/16: Deadlifts & Accessories
Max Effort - Beltless Below Knee Rack Deadlifts: 455x1
Beltless Conventional Deadlifts: 395x3, 395x3, 395x3, 395x5 @9 RPE
Flat Dumbbell Bench Press: 100x5, 100x5, 100x5
Beltless Front Squats: 190x5, 190x5, 190x5
Situps: 10 sets of 25 (250 situps)
Dips: BWx17, BWx17, BWx17
Chinups: BWx8, BWx8, BWx8
Dumbbell Front Raises: 25x8, 25x8, 25x8
Comments: Physically, this workout was pretty good, but mentally, it sucked. I did not have the drive or motivation for this training session, but I still grinded it out and it turned out pretty good. I am thinking that it may be time to deload soon. It was cool to do below knee rack deadlifts again, which is something I haven't done in years. Now that I switched primarily to pulling conventional style, I think doing below knee rack deadlifts can help with my overall pull. I was kind of dreading the deadlift worksets, and I was close to cutting the volume down to 3 sets, but my workout partner was motivated to do four sets, which was what was originally planned. I'm still pretty weak on front squats, and I'm gonna put a little bit of blame on my twingy right leg/hip issue.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-17-2016, 08:08 PM #9847
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08-17-2016, 08:16 PM #9848
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/5/16
Max Effort - Beltless Push Press: 195x1 @10 RPE
Standing OHP: 115x8, 115x8, 115x8, 115x8, 115x8
Beltless Conventional Squats: 225x5 (Stopped due to IT Band pain)
Situps: 13 sets of 30 (390 total)
Touch N Go Flat Bench Press: 205x8, 205x8, 205x8, 205x8
Leg Press Machine: 285x8, 285x8, 285x8, 285x8
Dips: BWx17, BWx17, BWx17
Supinated Grip Lat Pulldowns: 150x12, 150x12, 150x12
Comments: Awesome!USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-17-2016, 08:23 PM #9849
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/8/16
Paused Flat Bench Press: 225x5, 225x5 225x5, 225x5, 245x3
90 Degree Barbell Rows: 185x5, 185x5, 1855, 185x5, 185x5
Standing OHP: 135x5, 135x5, 140x5, 140x5, 140x5
Wide Grip Lat Pulldowns: 130x8, 145x6, 145x6, 145x6, 145x6
Hanging Knee Raises: 12, 12, 12, 12, 12, 12, 12, 10, 10, 10
Straight Bar Cable Pushdowns: 120x10, 130x8, 130x8, 130x8
Standing EZ Bar Curls: BAR+50x10, BAR+60x8, BAR+60x7, BAR+60x7
Comments: Another solid one. No complaints.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-17-2016, 08:46 PM #9850
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/9/16: Lower & Accessory
Beltless Conventional Squats: 225x5, 225x5, 225x5, 245x5, 275x5, 295x3
Beltless Conventional Deadlifts: 315x5, 365x5, 365x5, 365x5, 405x3
Decline Situps: 10, 10, 10, 10, 10, 10, 15, 15, 15, 15, 15, 15, 15, 15
Leg Press Calf Press: 130x10, 130x10, 130x10, 130x10, 130x10, 130x10, 130x10
Good Mornings: 95x8, 100x8, 105x8
Leg Press Machine: 175x15, 190x15, 205x15
Comments: Everything felt pretty good. Pretty tiring workout.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:23 PM #9851
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/10/16: Push Day
Touch N Go Flat Bench Press: 225x8, 225x8, 225x8, 225x8, 225x8
Standing Overhead Press: 115x8, 115x8, 115x8, 115x8, 115x8
Flat Dumbbell Bench Press: 70x10, 70x10, 70x10, 70x10
Seated Dumbbell Shoulder Press: 45x10, 45x10, 45x10
Flat Dumbbell Flys: 40x12, 40x12, 35x10
Straight Bar Cable Pushdowns: 90x12, 100x12, 100x12, 100x10
Single Arm Dumbbell Lateral Raises: 20x12, 20x12, 25x12
Decline Situps: 16 sets of 10 (total of 160)
Comments: Having these "push" days is fun because I am able to get in a bit more volume. I definitely feel more sore than when I do an "Upper" day. Great workout!USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:32 PM #9852
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/11/16: Pull Day
90 Degree Rows: 155x8, 155x8, 155x8, 155x8, 155x8
Seated Neutral Grip Machine Rows: 115x12, 130x12, 145x12, 130x12, 130x12
Dumbbell Shrugs: 50x15, 55x15, 60x15, 60x12, 65x12, 70x12, 75x12, 80x10, 80x10, 80x10
Wide Grip Lat Pulldowns: 100x15, 115x15, 130x10, 130x10, 130x10
Dumbbell Pullovers: 50x8, 50x10, 50x10, 50x8
Seated Preacher Curls: BAR+50x6, BAR+40x10, BAR+40x10, BAR+40x10
Bent Over Dumbbell Rear Delt Raises: 30x10, 30x10, 30x10
Dumbbell Hammer Curls: 30x10, 30x8, 30x10
Hanging Knee Raises: 8, 8, 8, 8, 8, 8, 8, 5
Comments: Not a bad workout. I was out of town for work during this time, so I trained at a gym that was available at the work site. I remember just having a great pump from this training session, and it was a great "pull" day.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:36 PM #9853
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/15/16: Cardio
Cardio: Treadmill running
Duration: About 25 minutes
Speed: 5.0 mph
Incline: 5.0%
Comments: Really good cardio work. I haven't run on the treadmill in a very long time because I have enjoyed and preferred to run outside. I decided to run on the treadmill today because I wanted a way to work on progressing with incline work. The 5% incline kicked my butt! Also, I annotated that it was "about" 25 minutes because shortly after I glanced down to review my stats, I accidentally pulled off the emergency stop string/magnet, so I had to start over.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:41 PM #9854
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/15/16: Upper Body
Paused Flat Bench Press: 245x4, 245x4, 245x4, 245x4, 245x4, 245x4
90 Degree Barbell Rows: 195x4, 195x4, 195x4, 195x4
Standing Overhead Press: 145x4, 145x4, 145x4, 145x4
Weighted Chinups: BW+65x4, BW+65x4, BW+65x4
Weighted Dips: BW+70x6, BW+70x6, BW+70x6
Dumbbell Shrugs: 70 lbs, 8 sets of 15
Situps: 17 sets of 30 (Total of 510 situps)
Comments: Great workout! Pretty happy with the intensity and volume today.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:47 PM #9855
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/16/16: Lower Body
Beltless Conventional Squats: 250x4, 250x4, 250x4, 250x4, 250x4, 300x3
Beltless Conventional Deadlifts: 385x4, 385x4, 385x4, 385x4, 385x4, 435x2
Lying Leg Raises: 12 sets of 10 (Total of 120 raises)
Good Mornings: 105x8, 105x8, 105x8
Leg Press Machine: 305x8, 305x8, 305x8
Leg Press Calf Presses: 185x12, 185x12, 185x12
Comments: This was a great lower body workout. I went a bit heavier this time (finally). Of course these numbers look weak, but I have regressed in strength since incorporating more cardio. The good mornings and leg press machine were supersetted, as per usual. I remember my legs were pretty darn sore after this one. Lastly, beltless lifting FTW!USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 07:53 PM #9856
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/17/16: Cardio
Comments: Great cardio! This was actually a rare "morning" cardio session. I have to attend a 7-week military course in the near future, and one of the things they commonly do is physical training in the morning. To help prepare for this, I am going to try to run in the morning three times a week. This is definitely going to be challenging because I'm not much of a morning person.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 08:01 PM #9857
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/18/16: Push Day
Touch N Go Flat Bench Press: 225x8, 225x8, 225x8, 225x8, 225x8, 225x8
Standing Overhead Press: 120x8, 120x8, 120x8, 120x8, 120x8, 120x8
Flat Dumbbell Bench Press: 75x10, 75x10, 75x10
30-lb Overhead Ammo Can Lift: 60 reps, 50 reps, 40 reps
Flat Dumbbell Flys: 40x10, 40x10, 40x10
Single Arm Dumbbell Lateral Raises: 30x10, 30x10
Dips: BWx12, BWx10
Situps: 20 sets of 25 (Total of 500 situps)
Comments: An excellent training session! These push days are turning out pretty great. I was most pleased with hitting 6 sets of 8 with 225 lbs on bench press. This was really tough. I plan on sticking with using 225 lbs for my "high rep" day, but will focus on increasing reps per set. Doing standing OHP after the high-volume bench work is definitely fatiguing, so I will probably never do this exercise fresh. Either way, all lifts were challenging today. To clarify what the 30-lb overhead ammo can lifts are, it is to help specifically prepare for a military test that is coming up. We are tested to see how many times we can lift a 30-lb ammo can over our heads in a two-minute time period. We are allowed to use leg drive, which essentially turns this into a push press. I can probably knock out 40 or so before fatigue starts setting in. I've never been a fan of this particular test because I think it is ridiculous. I simply don't see this being a functional test in garrison or combat. By the time I started on dips, my triceps were so fatigued that I barely got 12 and 10 reps with just my body weight. Also, since incorporating situps with the majority of my sets (as supersets), my abdominal endurance has definitely improved.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-24-2016, 08:04 PM #9858
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/19/16: Cardio
Cardio: Treadmill running with various incline
Duration: 20 minutes
Speed: 6.0 mph
Incline: 2%-5%, varied throughout the session
Distance: 1.96 miles
Comments: This was actually very, very tough! Earlier last week, I started working on the incline treadmill at 5.0%, but also ran at 5.0 mph. This time, I kept the speed constant at 6.0 mph and manipulated the incline every minute or two. Man, incline work is tough, but I hope this helps me with getting faster and building endurance.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-27-2016, 07:45 PM #9859
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/22/16: Upper Body
Max Effort Work - Touch N Go Flat Bench Press: 315x1 @10 RPE <weak!>
Touch N Go Flat Bench Press: 255x5, 255x5, 255x5, 255x5, 255x5
Seated Machine Rows: 150x8, 150x8, 162x6, 162x6, 162x6
Standing Overhead Press: 145x5, 155x3, 155x4, 155x4, 155x4
Supinated Grip Lat Pulldowns: 176x6, 176x6, 176x6, 176x6, 176x6
Straight Bar Cable Pushdowns: 150x8 150x8, 150x8
Hanging Leg Raises: 15 sets of 8 (Total of 120 reps)
Dumbbell Shrugs: 80x10, 80x10, 80x8, 80x8, 80x8, 80x8, 80x8
Comments: Man it's crazy how weak my bench press has gotten. I BARELY hit 315 lbs for one rep!! Other than that, the workout was awesome.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-28-2016, 07:52 PM #9860
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/23/16: Lower Body
Max Effort Work - Beltless Conventional Squats: 315x1, 335x1
Beltless Conventional Squats: 275x5, 275x5, 275x5, 275x5, 275x5
Beltless Conventional Deadlifts: 365x3, 405x3, 405x3, 405x3
Good Mornings: 95x8, 115x8, 115x8
Leg Press Machine: 305x8, 305x8, 305x8
Situps: 17 sets of 15 (Total of 255 reps)
Leg Press Calf Press: 225x15, 245x12, 265x12, 285x10, 305x8, 285x10, 285x8, 285x8, 285x8
Comments: This was an all-around solid and excellent training session. It took a bit longer than expected, but I was happy with everything. Much like my weak bench press from the day prior, the max effort work on squats revealed my pathetic squat strength as well. I'm not beating myself up over the strength loss because I am not currently training to be competitive; rather, I have focused on improving my cardio work. Ideally, I would be able to adapt to the additional stressors and be productive in both strength and cardio, but this may be very tricky. The 5x5 with 275 lbs on squats felt tough but was satisfying -- had my legs pretty sore for days!USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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08-28-2016, 08:08 PM #9861
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/24/16: Cardio
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 06:32 PM #9862
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/25/16: Cardio & Misc Training
Cardio: Treadmill running
Duration: 14 minutes
Speed: 6.0 mph
Incline: 5.0%
Distance: 1.38 miles
Leg Press Machine: 130x12, 145x12, 160x12
Lat Pulldowns: 100x12, 110x10, 120x10
Shoulder Press Machine: 100x12, 110x12, 120x12
Chest Press Machine: 130x15, 145x12, 160x12
Dumbbell Hammer Curls: 35x8, 30x8, 30x8
Comments: This workout was done at the small, basic gym provided within my apartment complex. Of course nothing today was done planned, bu more or less to get some good active recovery. The cardio itself was awesome. Lately, I've been focusing on running on an incline and getting used to the "hills", as I will have to deal with this type of cardio when I attend my military training course next month. Overall, I ended up having a pretty decent pump. It's good that I can make the most out of the simple machine-based gym located nearby.Last edited by iron619; 09-04-2016 at 07:07 PM.
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 06:47 PM #9863
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09-04-2016, 06:57 PM #9864
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/29/16: Upper Body & Cardio
Paused Flat Bench Press: 255x3, 255x3, 255x3, 255x3, 255x5 @9.5 RPE
Seated Neutral Grip Machine Rows: 175x5, 175x5, 175x5, 175x5
Standing Overhead Press: 165x3, 165x3, 165x3, 165x3
Weighted Chinups: BW+70x4, BW+70x4, BW+70x4
Straight Bar Cable Pushdowns: 126x13, 138x12, 151x10
Standing Cable Curls: 101x12, 113x10, 126x10
Dumbbell Shrugs: 80x10, 80x10, 85x10, 85x10, 85x10, 85x10, 85x10, 85x10, 85x10
Situps: 18 sets of 20 (Total of 360 reps)
Post-Lifting Cardio:
Comments: A very, very good training session. I enjoyed this one because I went pretty heavy on a few exercises, wore myself out, and still knocked out a good cardio session after. I'm still shocked at how weak my standing OHP strength has become. I used to easily overhead press 185 lbs for reps, but now, I seriously struggle with just 165 lbs. I'm not worried about this at all because I have focused much of my energy and recovery towards cardio/running, so this was bound to happen. Despite this, I will continue to push myself in the gym each and every session.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 07:07 PM #9865
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/30/16: Lower Body
Beltless Conventional Squats: 295x3, 295x3, 295x3, 295x3, 295x6 @9.5 RPE
Beltless Conventional Deadlifts: 425x3, 425x3, 425x3 @10 RPE
Kneeling Cable Crunches: 175 lbs, 10 sets of 8 (Total of 80 reps)
Leg Press Calf Press Machine: 265x10, 265x10, 265x10
Post-Lifting Cardio: Treadmill running
Mode: Rolling Hills
Level: 1
Duration: 20 minutes
Speed: 6.0 mph
Incline: Various, between 0.0 - 3.0%
Comments: An excellent heavy session. For my lower body workouts, I decided to simplify my workouts by cutting out most of the accessory exercises. I'm gonna give this a try for a bit, but for lower body workouts, both heavy and light days, I will stick with just squats, deadlifts, abs, and calves. I superset abs with every workout, so that is always a constant. This will allow me to focus more of my energy on the lifts that actually matter; plus, with the time and energy saved, I can do a short cardio session at the end of my lower body days. For post-lifting cardio, I might do treadmill work, prowler work, or other forms of GPP. In regards to the treadmill mode, the "rolling hills" mode is a preset mode that varies the degree of incline. To establish a baseline, I will most keep the speed constant at 6.0 mph, but will gradually increase the level on rolling hills. The levels range between 1-10. As I increase the levels, so does the degree of incline. Good stuff!USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 07:34 PM #9866
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
8/31/16: Push Day & Cardio
Touch N Go Flat Bench Press: 225x9, 225x9, 225x9, 225x9, 225x9
Standing Overhead Press: 125x8, 125x8, 125x8, 125x6
Flat Dumbbell Bench Press: 85x8, 85x8, 85x8
30-lb Overhead Ammo Can Lifts: 70, 60, 60
Cable Crossovers: 50x12, 50x12, 50x12
Hanging Leg Raises: 16 sets of 8 (Total 128 reps)
Cardio: Treadmill running
Mode: "Rolling Hills"
Level: 2
Duration: 15 minutes
Speed: 6.0 mph
Incline: 0.0% - 4.0%
Comments: Sweet workout! I was most stoked about hitting 5 sets of 9 at 225 lbs. This was really tough, as fatigue built up after 3 sets. These "push" days are really exhausting. The ammo can lifts is specifically being trained to prepare for a military test called the Combat Fitness Test (CFT). I'm just trying not to suck at this event, so direct practice with the movement should help. The ammo can lifts are essentially done like a push press. After the workout, I again tackled the "rolling hills" mode on the treadmill, but this time, I increased to level 2. For these post-lifting cardio sessions, I will probably keep the duration short -- typically around 15 minutes at the most, but increase the intensity.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 07:50 PM #9867
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
9/1/16: Pull Day & Cardio
90 Degree Barbell Rows: 185x5, 185x5, 185x5, 185x5, 185x5
Weighted Chinups: BW+55x5, BW+55x5, BW+55x5, BW+55x5, BW+55x5
Seated Machine Rows: 137x10, 137x10, 137x10
Dumbbell Cross-Body Dumbbell Curls: 40x8, 40x8, 40x8
Dumbbell Rear Delt Raises: 40x10, 40x10, 40x12
Dumbbell Shrugs: 100 lbs, 8 sets of 6
Situps: 13 sets of 25 (Total of 325 reps)
Cardio: Treadmill runningMode: Rolling Hills
Level: 3
Duration: 10 minutes
Speed: 6.0 mph
Incline: Various, between 0.0 - 5.0%
Comments: Another awesome workout. Man, although my strength has really dropped, these workouts have been pretty satisfying. My lats and upper back were pretty darn sore for a few days following this workout. Much like how I decided to simplify my lower body workouts by cutting out various accessory work and sticking with the main lifts, I might do something similar for my push and pull days. I believe I am a simple dude, and basic, simple workouts is what I kind of prefer. For instance, I might be able to get away with done just barbell rows, chinups/pullups, and barbell curls, and rear delt raises for my pulling days. This means I would simply need to manipulate the set/rep/volume. We'll see where this goes. Following the workout, the cardio was tough! I kicked up to level 3, and I sure felt it.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 08:13 PM #9868
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
9/2/16: Lower Body
Beltless Conventional Squats: 275x6, 275x6, 275x6, 275x6, 275x6, 275x6
Beltless Touch N Go Conventional Deadlifts: 315x10, 315x10, 315x10
Leg Press Calf Press: 285x10, 285x10, 285x10
Situps: 9 sets of 20 (Total of 180 reps)
Comments: I continued my plan of simplifying my lower body workouts and just hit the meat and potatoes -- squats and deadlifts. I didn't do very much work on abs, but I decided to cut down on the volume on abs because I was simply sore. The calf presses were supersetted with the deadlifts and abs as well. I was most stoked about the 6 sets of 6 on squats in that I didn't feel any IT band/quad pain. Instead of doing leg press, leg extensions, leg curls, lunges, and other possible lower body accessory work, I will focus on simply doing more squats. Same goes for deadlifts. Training both squats and deadlifts in the same workout can be draining, but I will learn to manage the appropriate volume for both. It's fun doing touch and go deadlifts. I fully de-weight the barbell on the ground for deadlifts on heavy days, but for the light/volume days, the touch and go works well.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-04-2016, 08:21 PM #9869
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
9/3/16: Cardio
Comments: I will admit, I've been eating like a fatass lately, so to help counter these numerous cheat snacks and meals, aside from controlling my food urges, I need to do more cardio. Anyway, this was an awesome run that was greatly needed. I may have been dehydrated or something because my lunges were hurting after only 2 miles...strange.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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09-05-2016, 08:37 PM #9870
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
9/5/16: Upper Body & Cardio
Paused Flat Bench Press: 265x3, 265x3, 265x3, 265x3, 265x4 @9.5 RPE
90 Degree Barbell Rows: 185x6, 185x6, 185x6, 185x6
Standing Overhead Press: 135x6, 135x6, 135x6
Weighted Chinups: BW+70x6, BW+70x5, BW+70x5
Straight Bar Cable Pushdowns: 163x10, 163x8, 163x8
Situps: 15 sets of 25 (Total of 375 reps)
Dumbbell Shrugs: 100x8, 100x8, 100x8, 100x8, 100x8, 100x8, 100x8
Cardio: Treadmill runningMode: Rolling Hills
Duration: 10 minutes
Speed: 6.0 mph
Level: 4 (out of 10)
Incline: Various, between 0.0% - 6.0%
Comments: An excellent training session to kick off the start of the week! Today was a "heavy upper" day and was pretty satisfying. I keep my rest periods to around 3 minutes between sets, unless I feel like I really need a little bit longer. Everything was supersetted with situps, and this has been the norm for a while now. At around the 13th or 14th set, my abs finally started getting fatigued to the point where I was going a bit slow on the situps. The chinups was very tough today, and I barely hit the 5th rep on the last two sets. The chinups were supersetted with the cable pushdowns. The cardio at the end was tough as well. I kept it short - just 10 minutes, but increased the "level" to 4. I will continue to increase the level until I reach the maximum of 10. Once I reach level 10, I will work on increasing the duration.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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