Alrighty then. Made it back to the states so there should be more updating. I’ve got a request for Cosgroves program design manual and Waterbury’s Huge in a Hurry. I have Cosgrove’s so I should be able to get an update on that one before you know it. The waterbury book might take a little while longer since I don’t actually own that one. I might be able to pull some strings though and get a guest review in there. We shall see.
July 2, 2009
February 26, 2009
Journal
Cable Row 180 x 10 reps total (more of a jerking around thing)
Bench Press 195 x 1 (two sets of one)
Squat 275 x 1
Jog x 2mi
Eliptical x 40min (easy)
Notes:
The 20 rep day pretty well kicked me in the nuts. I wasn’t really up for a full workout but I couldn’t go three days without doing anything either. Nothing was really a “true” 1rm, or I assume it wasn’t anyway since I didn’t fail on anything. It’s making me pretty hopeful. That’s only 25lbs to go on the squat, and 30lbs on the bench with 5months left on the challenge. I still haven’t deadlifted anything but the squats should go a long way in that department. I figure 2 months dedicated to “that” should be more than enough. I could be wrong, but that’s what I’m hedging my bets on anyway.
February 23, 2009
Journal
For 20 Reps
Squat @ 225
Cable Row @ 160
Bench @ 185
Jog 2mi
Notes:
I’ll have one more heavy workout (maybe two) before the big flight, so I’m kind of beating up the volume a little bit at the “heavier” loads. I figure there’s probably going to be 3-4 days where I’m not going to do anything but sleep and take in the beautiful landscape so it’ll be prime time to heal and recover for some more aggressive poundages.
My diet took a nosedive. I pretty much figured out that starting next week I’m not going to be snacking at all and my options are going to be a little more limited so considering that there’s going to be 3 1/2 months of forced dicipline, a week of enjoying what I’m sticking in my hole isn’t going to make that big of a difference.
February 21, 2009
February 20, 2009
Journal
For 15 Reps
Squat @ 225 (the 235 last workout was a typo)
Cable Row @ 160
Bench @ 185
Heavy Bag for 8 rounds
30 min walking
Notes:
Pretty decent day. The squats felt pretty solid. The rows were good. The bench is probably pretty close to a legitimate 5rm and it was down to doubles there at the end.
February 16, 2009
Journal
Yesterday:
Squat: 3×3x225
Chinup: Misc reps
Bench Press: 175 3/2/2
Today:
Circuit x 3 Row 500m\21 Burpee
Walk a lap\Jog a lap x 60min
February 15, 2009
Rambling Man
slow jog @ 20min
yoga @ 30min
Notes:
I felt better yesterday, now I feel like “mild” shit. It’s been a lot day of driving (540 miles on the same damn road) and the first day @ a calorie deficit. Over all OK, there’s some obvious room for improvement.
On an unrelated note, I think I took the biggest dump in the history of man today. “Wow”.
I did good on my studying this week! Woo!
February 13, 2009
Journal
Wed:
20min Yoga
Notes:
Felt really tight and a little off so I spent some time getting loose and limber. Follow in to Thurs, I have some sort of bug. Nothing too serious just something flu-y. I’ll try to get my other “heavy” day in tomorrow to round out two solid lifting days this week. Next week I’ll be in warmer climates and I’ll focus on the body comp. The plan is a simple calorie deficit and lots of light cardio.
Genius.
February 10, 2009
Training
Today:
Bench Press @ 175 reps 5/3/4
DB Press @ 45 reps 15/15/15/15
Cable row @ 100lbs 12/12/12/12
Reverse Fly @ 15lbs 9/9/9/9
Notes:
Here’s a little story that you can take home and ponder a little. I’m pretty much “the” PT leader for our section now. The previous leader has a little complex about wanting to know what’s going on and what we’re going to do before we do it. He typically grills me as we’re walking over to the area where we’re going to be doing what he’s asking me what we’re going to do.
Now I’m a fairly friendly guy and I don’t mind expaining things so that everyone is on the same page. however I don’t like to repeat the same story two times in a 5 minute span. If you like to know what the group is doing so you can brace yourself for it…that’s cool. Just try to consider the group leaders perspective on how much they enjoy listening to their own voice and if “maybe” you can hold out a couple minutes to get the answers you want at the same time as the rest of the group.
