January 29, 2007
band pushup - 12, 8
behind neck band pulldowns - 12, 12
X-band walk - 6 L/R
Core Performance Movement Prep
ball crunch - 6, 25 x 6
OHS - 45 x 5, 95 x 4, 135 x 3
Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 195 x 8
1/4 squat - (201 tempo) - 345 x 3, 355 x 3, 365 x 3
good morning - (201 tempo) - 105 x 10, 105 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20
OHS- 95 x 10
45 minutes of foam rolling at night
Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 285
-1/4 squats - I can definitely go up to 375 at least
-Good mornings - 105 felt heavy for 10
-Hammer lunge - 10#'s was good, need to work on lunging backwards
Tuesday, January 30, 2007
Monday, January 29, 2007
January 26, 2007
January 25, 2007
Rest Day - Foam Roller - 45 minutesJanuary 26, 2007
Row @ 4 - 500m - 1:45Scap pushup - 15
vertical shrug - 45 x 10, 45 x 5, 160 x 3
semi specific warmup
OHS - 45 x 9, 45 x 5
Push press - 45 x, 95 x 3, 135 x 1, 160 x 4, 160 x 4, 130 x 8, 100 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 4, 25 x 4, 25 x 4, 10 x 8, BW x 12
db incline press - 100 x 4, 100 x 4, 70 x 12
(superset with full rest - 90 seconds)
standing cable row - 195 x 4, 195 x 4, 140 x 12
upperbody russian twist - 20 x 6, 20 x 6
Tabata Row @4 - 94m/90m/291m/439m = 9 intervals for an average of 101.6m/20 seconds
Notes:
-New Rules of Lifting Strength II workout D
-Push Press - Possibly go up to 165?
-Pullups - Go up to 30 for set of 4, and stay for set of 8
-Cable Row- Go up for 12, 195 is max machine goes to
-Incline DB Press - They have 100's and 115's nothing in between so for 4 I'll stay and stay for 12 also.
-Tabata Row- The reason the numbers are so messed up is because I kept hitting my elbow on the wall and had to stop and move the machine forward.
Wednesday, January 24, 2007
January 24, 2007
January 24. 2007
Row @ 4 - 500m - 1:51
Core Performance Movement Prep
scap pushup - 15, 20, 20
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 285 x 4, 285 x 4, 285 x 4,
snatch grip deadlift - 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 3
bulgarian split squat -15 x 10, 20 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts felt good today! On the sets of 4 I'd completel put the weight on the ground and reset my stance and grip and then pull it again, kind of like 4 sets of singles with just enough rest to re grip. I think this is the way to go for heavy DL's and I'll experiment with this method more in the coming months. I can probably go up 10 #'s
Rack Deadlifts - Felt better than last time though my grip was killing me this time on the last set too.
Bulgarian Split squat - 15#'s was too light and 20 seemed good I'll try 20#'s for both sets next time.
Row @ 4 - 500m - 1:51
Core Performance Movement Prep
scap pushup - 15, 20, 20
hanging leg raises - 6, 6
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 285 x 4, 285 x 4, 285 x 4,
snatch grip deadlift - 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 3
bulgarian split squat -15 x 10, 20 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts felt good today! On the sets of 4 I'd completel put the weight on the ground and reset my stance and grip and then pull it again, kind of like 4 sets of singles with just enough rest to re grip. I think this is the way to go for heavy DL's and I'll experiment with this method more in the coming months. I can probably go up 10 #'s
Rack Deadlifts - Felt better than last time though my grip was killing me this time on the last set too.
Bulgarian Split squat - 15#'s was too light and 20 seemed good I'll try 20#'s for both sets next time.
Tuesday, January 23, 2007
January 23, 2007
January 23, 2007
Run on Treadmill @ 1% incline - 5 minutes warmup, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 5 minute cooldown
warmup and cooldown @ 4 mph
sprint @ 9 mph
run @ 7 mph
Total distance = 1.73 miles
KB Windmill - 50x 3L/R, 50x 3L/R, 50x 3L/R
KB TGU- 40 x 2L/R
Bent Press - 50 x 1L/R
X band walk - 6L/R
Stick dislocates - 5, 5, 5, 5, 5
YTWL - 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/8
ankle/hip mobility drills
pistol - 1L/R, 2 L/R
Static stretch - hip flexors, rectus femoris, piriformis
Notes:
-Run - This felt ok I could probably stand to push the envelope a little more with the sprints this is the first time I've done anything on a treadmill more than 1/2 a mile in months, so I didn't want to get too crazy with it.
Run on Treadmill @ 1% incline - 5 minutes warmup, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 5 minute cooldown
warmup and cooldown @ 4 mph
sprint @ 9 mph
run @ 7 mph
Total distance = 1.73 miles
KB Windmill - 50x 3L/R, 50x 3L/R, 50x 3L/R
KB TGU- 40 x 2L/R
Bent Press - 50 x 1L/R
X band walk - 6L/R
Stick dislocates - 5, 5, 5, 5, 5
YTWL - 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/8
ankle/hip mobility drills
pistol - 1L/R, 2 L/R
Static stretch - hip flexors, rectus femoris, piriformis
Notes:
-Run - This felt ok I could probably stand to push the envelope a little more with the sprints this is the first time I've done anything on a treadmill more than 1/2 a mile in months, so I didn't want to get too crazy with it.
January 22, 2007
January 22, 2007
Row @4 - 500m - 1:40
scap pushup - 15
behind neck pulldown - 10
X-band walk - 6, 6
Core Performance Movement Prep
barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 225 x 4, 225 x 4, 185 x 8, 165 x 12
chin-up - 40 x 4, 40 x 4, bw x 12
(superset with full rest 90 seconds)
1-arm db shoulder press - 60 x 4, 60 x 4, 35 x 12
DB upper body russian twist - 15 x 6*, 15 x 6*
Row @5 - 2000m - 7:48 - 1:57/avg 500m
Notes:
-New Rules of Lifting Strenght II workout B
-Bench and Row - Stay at that weight for next time
-Chin-up - go up in weight
-Row - I was trying to get under 7:30 and was able to get a 1:52/500m pace for the first 1000m but I just wasn't able to keep up that effort for the other 1000m
Monday, January 22, 2007
January 19, 2007
January 19, 2007
Row @ 5 - 500m 1:43
scap pushup - 15, 15
behind neck band pulldowns - 10, 10
X-band walk - 6 L/R
ankle mobility
dynamic warmup from New Rules
ball crunch - 6, 25 x 6
Squat - (201 tempo) - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 235 x 1, 265 x 4, 265 x 4, 265 x 4
1/4 squat - (201 tempo) - 315 x 3, 315 x 3, 315 x 3
squat - (201 tempo) - 185 x 12
good morning - (201 tempo) - 85 x 10, 85 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 7.5 x L/20, 7.5 x R/20
Notes:
-New Rules of Lifting Strenght II workout A
-Squats - low bar squats - I switched back to low bar and I think for the duration of this cycle will stay with low bar I'm going to try incorporating both styles but I needed to make up my mind - weights weren't too bad I could have gone up a little.
-1/4 squats - I can definitely go up in weight for these
-Good mornings - felt good perhaps 95 next time
-Hammer lunge - felt good I will go up to 10 next time.
-1/4 squats - 315 was still really really easy I can definitely go up a bit
Row @ 5 - 500m 1:43
scap pushup - 15, 15
behind neck band pulldowns - 10, 10
X-band walk - 6 L/R
ankle mobility
dynamic warmup from New Rules
ball crunch - 6, 25 x 6
Squat - (201 tempo) - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 235 x 1, 265 x 4, 265 x 4, 265 x 4
1/4 squat - (201 tempo) - 315 x 3, 315 x 3, 315 x 3
squat - (201 tempo) - 185 x 12
good morning - (201 tempo) - 85 x 10, 85 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 7.5 x L/20, 7.5 x R/20
Notes:
-New Rules of Lifting Strenght II workout A
-Squats - low bar squats - I switched back to low bar and I think for the duration of this cycle will stay with low bar I'm going to try incorporating both styles but I needed to make up my mind - weights weren't too bad I could have gone up a little.
-1/4 squats - I can definitely go up in weight for these
-Good mornings - felt good perhaps 95 next time
-Hammer lunge - felt good I will go up to 10 next time.
-1/4 squats - 315 was still really really easy I can definitely go up a bit
Friday, January 19, 2007
January 16, 2007
January 16, 2007
Core Performance Movement Prep
Xband walk - 6L/R
Push press - 45 x, 95 x 3, 135 x 1, 155 x 4, 155 x 4, 125 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 2, 1, 20 x 4, 20 x 4, 10 x 8, BW x 9
db incline press - 100 x 4, 100 x 4, 65 x 12
(superset with full rest - 90 seconds)
standing cable row - 190 x 4, 190 x 4, 130 x 12
upperbody russian twist - 15 x 6, 15 x 6
dips - 32
Notes:
-Started to run but ran out of time.
Core Performance Movement Prep
Xband walk - 6L/R
Push press - 45 x, 95 x 3, 135 x 1, 155 x 4, 155 x 4, 125 x 8, 95 x 12
(Superset with full rest - 180 seconds)
pullups - 4, 2, 1, 20 x 4, 20 x 4, 10 x 8, BW x 9
db incline press - 100 x 4, 100 x 4, 65 x 12
(superset with full rest - 90 seconds)
standing cable row - 190 x 4, 190 x 4, 130 x 12
upperbody russian twist - 15 x 6, 15 x 6
dips - 32
Notes:
-Started to run but ran out of time.
Tuesday, January 16, 2007
January 15, 2007
Was supposed to do strength II workout D today but I felt really weird leading up to this so I did a little stuff and left.
ankle/hip mobilizations - 10
scap pushup - 15, 15
x band walk - 6 L/R, 6 L/R
behind the neck band pulldowns - 15, 15
band dislocates - 5, 5, 5
dynamic warmup
dead hang - 40 seconds
ankle/hip mobilizations - 10
scap pushup - 15, 15
x band walk - 6 L/R, 6 L/R
behind the neck band pulldowns - 15, 15
band dislocates - 5, 5, 5
dynamic warmup
dead hang - 40 seconds
January 14, 2007
Mess around day
My friend Todd came over and it was basically a big mess around day nothing too structured. I went through the Core Performance movement prep stuff, how to olympic squat, the Burgener warmup. Then after that I broke the elite rings out and he tried out some dips, ring rows and l-sits. I also showed him how to do a swing using his hips rather than using his shoulders.
All in all it was probably 60 minutes worth of various stuff.
My friend Todd came over and it was basically a big mess around day nothing too structured. I went through the Core Performance movement prep stuff, how to olympic squat, the Burgener warmup. Then after that I broke the elite rings out and he tried out some dips, ring rows and l-sits. I also showed him how to do a swing using his hips rather than using his shoulders.
All in all it was probably 60 minutes worth of various stuff.
January 12, 2007
Windmill - 3 L/R, 3 L/R
x-band walk - 6 L/R
Dynamic warmup
scap pushup - 20, 20
behind neck band pulldowns - 15, 15
band dislocates - 5, 5
kip swing - 10, 10
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 2
bulgarian split squat -10 x 10, 15 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raise 6, 6
40 minutes foam rolling at night
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts didn't feel great, neither did the rack deads.
x-band walk - 6 L/R
Dynamic warmup
scap pushup - 20, 20
behind neck band pulldowns - 15, 15
band dislocates - 5, 5
kip swing - 10, 10
deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 2
bulgarian split squat -10 x 10, 15 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10
hanging leg raise 6, 6
40 minutes foam rolling at night
Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts didn't feel great, neither did the rack deads.
Thursday, January 11, 2007
January 10, 2007
Run @ 1% Incline - 1 min@3 mph, 1 min@5 mph, 1 min@7 mph, 1 min@9 mph, 1 min @ 5 mph = 0.48 miles
X-band walk - 6, 6, 6
external rotation - 10 x 9, 12.5 x 9, 12.5 x 9
wrist extension - 12.8 x 8, 10 x 9, 10 x 9
push-up plus - 10, 9, 9
barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
chin-up - 35 x 4, 35 x 4, bw x 12
(superset with full rest 90 seconds)
db shoulder press - 60 x 4, 60 x 4, 30 x 12
DB upper body russian twist - 10 x 6*, 15 x 6*
Notes:
-New Rules of Lifting Strenght II workout B
X-band walk - 6, 6, 6
external rotation - 10 x 9, 12.5 x 9, 12.5 x 9
wrist extension - 12.8 x 8, 10 x 9, 10 x 9
push-up plus - 10, 9, 9
barbell row - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
(superset with full rest 180 seconds)
bench press - 45 x 5, 95 x 3, 135 x 1, 185 x 1, 205 x 4, 205 x 4, 185 x 8, 165 x 12
chin-up - 35 x 4, 35 x 4, bw x 12
(superset with full rest 90 seconds)
db shoulder press - 60 x 4, 60 x 4, 30 x 12
DB upper body russian twist - 10 x 6*, 15 x 6*
Notes:
-New Rules of Lifting Strenght II workout B
Wednesday, January 10, 2007
January 9, 2007
January 10, 2007
KB = 53 #
Swings - 2H x 10, 2 H x 10, L/R x 5, Power Bomb x 5
Dynamic warmup
Stick Dislocates - 5, 5, 5, 5
OHS - stick x 15, stick x 10
2 Rounds
10 kb snatch
10 1-arm kb swings
10 burpees
Time = 3:30
Snatch ladder - 1, 2, 3, 4
Notes:
-It was supposed to be 5 rounds but my KB snatch is really really just crap, kept smashing my forearm and my shoulder was noisy again! UGH So I threw in the snatch ladders to work on my KB snatch.
KB = 53 #
Swings - 2H x 10, 2 H x 10, L/R x 5, Power Bomb x 5
Dynamic warmup
Stick Dislocates - 5, 5, 5, 5
OHS - stick x 15, stick x 10
2 Rounds
10 kb snatch
10 1-arm kb swings
10 burpees
Time = 3:30
Snatch ladder - 1, 2, 3, 4
Notes:
-It was supposed to be 5 rounds but my KB snatch is really really just crap, kept smashing my forearm and my shoulder was noisy again! UGH So I threw in the snatch ladders to work on my KB snatch.
Tuesday, January 09, 2007
January 8, 2007
January 8, 2007
Row@5 - 500m 1:45
band dislocates - 5, 4, 5
external rotation -20 x 4, 20 x 4
wrist extension - 20 x 4, 20 x 4
pushup plus -4, 4
OHS - 45 x 5
Squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat - 225 x 3, 275 x 3,295 x 3, 315 x 3
good morning - 65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge - overhead - 5 x R/24, 5 x L/24, 5 x R/24
swiss-ball crunch - 15, 15, 15
Row@5 - 500m - 2:06
Notes:
-New Rules of Lifting Strenght II workout A
-I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
-Squats - Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
-1/4 squats - 315 was still really really easy I can definitely go up a bit
Row@5 - 500m 1:45
band dislocates - 5, 4, 5
external rotation -20 x 4, 20 x 4
wrist extension - 20 x 4, 20 x 4
pushup plus -4, 4
OHS - 45 x 5
Squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat - 225 x 3, 275 x 3,295 x 3, 315 x 3
good morning - 65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge - overhead - 5 x R/24, 5 x L/24, 5 x R/24
swiss-ball crunch - 15, 15, 15
Row@5 - 500m - 2:06
Notes:
-New Rules of Lifting Strenght II workout A
-I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
-Squats - Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
-1/4 squats - 315 was still really really easy I can definitely go up a bit
Monday, January 08, 2007
Intermittent Fasting Experiment
After buying the issues on Intermittent Fasting from the Performance Menu #6 and #16, I decided to embark on an IF experiment. Starting Saturday January 6, 2007 for at least a month and see how it turns out. During this month I will be doing the Strength program phase II from The New Rules of lifting book.
height- 69"
BW - 194 lbs
BF - ~15%
Rules for right now:
-I eat between 9-10 am thru 6-7 pm I will eat dinner with my family and dinner time needs to be flexible.
-I have green tea and water throughout the day.
-Coffee- 2x a day on training days, otherwise 1x a day, 2 tbsp of heavy cream (Just started since I saw a few people here did it and the Lights Out book recommended it, so the reason why?) and some splenda (I know I know...but 1 thing at a time)
-180-200 grams of protein per day
-80-100 grams of fat per day
-150-200 grams of carbs per day - dependent upon if it's a training day or not - During the day it's mostly broccoli/spinach and typically 60g's total with Pre/Post WO drink and then a higher carb intake at dinner time with family.
-8.5-9.5 hours of sleep - Hard to keep with a 18 month old, but I'm trying.
-Fish oil - with first and last meals of the day, it's 30% EPA/DHA so I aim for 10 caps per meal.
The experiment link http://www.performancemenu.com/forum/showthread.php?t=361
A big thanks to Robb Wolf of the Performance Menu!
height- 69"
BW - 194 lbs
BF - ~15%
Rules for right now:
-I eat between 9-10 am thru 6-7 pm I will eat dinner with my family and dinner time needs to be flexible.
-I have green tea and water throughout the day.
-Coffee- 2x a day on training days, otherwise 1x a day, 2 tbsp of heavy cream (Just started since I saw a few people here did it and the Lights Out book recommended it, so the reason why?) and some splenda (I know I know...but 1 thing at a time)
-180-200 grams of protein per day
-80-100 grams of fat per day
-150-200 grams of carbs per day - dependent upon if it's a training day or not - During the day it's mostly broccoli/spinach and typically 60g's total with Pre/Post WO drink and then a higher carb intake at dinner time with family.
-8.5-9.5 hours of sleep - Hard to keep with a 18 month old, but I'm trying.
-Fish oil - with first and last meals of the day, it's 30% EPA/DHA so I aim for 10 caps per meal.
The experiment link http://www.performancemenu.com/forum/showthread.php?t=361
A big thanks to Robb Wolf of the Performance Menu!
Friday, January 05, 2007
January 4, 2007
January 4, 2007
external rotation - 8 x 10, 8 x 10, 8 x 10
wrist extension - 8 x 10, 8 x 10, 8 x 10
push up plus - 10, 10, 10
overhead squats w/ stick - 15, 15, 15
shoulder dislocates w/ stick - 3, 3, 3
SMR - 15 minutes
external rotation - 8 x 10, 8 x 10, 8 x 10
wrist extension - 8 x 10, 8 x 10, 8 x 10
push up plus - 10, 10, 10
overhead squats w/ stick - 15, 15, 15
shoulder dislocates w/ stick - 3, 3, 3
SMR - 15 minutes
January 3, 2007
January 3, 2007
60 minutes of Self Myofascial Release on Foam roller
overhead squats w/stick - 12, 12 , 12
shoulder dislocates w/stick - 5, 5, 5, 5, 5
stretching - 10 minutes
60 minutes of Self Myofascial Release on Foam roller
overhead squats w/stick - 12, 12 , 12
shoulder dislocates w/stick - 5, 5, 5, 5, 5
stretching - 10 minutes
December 20, 2006 - January 3, 2007
December 20, 2006 - January 7, 2007
Rest - Vacation in NY and relaxing at home with the family taking a long deload time and ready to get back into it very soon! January 8th will be my first day back on the strength training. Between the 4th and the 8th I'll be doing mobility/SMR and possibly some metcon depending on my schedule.
Rest - Vacation in NY and relaxing at home with the family taking a long deload time and ready to get back into it very soon! January 8th will be my first day back on the strength training. Between the 4th and the 8th I'll be doing mobility/SMR and possibly some metcon depending on my schedule.
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