A boy named Sharon

Friday 29 May 2009

Treadmill
5 minute Walk
10 minute Jog 5.5

Eliptical
20 minutes 130-140 BPM

Rower
4 minute slow
4:30 tabata
20 sec sprint 10 sec rest
2 minute slow

Running killed my calves. I'm just going to have to keep working on it. This is the first time I've done cardio in a couple weeks so I expected to take a few steps back.
 
Saturday 30 May 2009

Squat
1x10x135
1x5x210
1x4x250
2x3x295
5x2x335

OHP
1x10xBAR
1x5x115
1x4x135
2x3x155
2x2x175
1x3x165
1x5x145
1x7x135

Squat
1x5x210
2x5x250
4x4x295

Good day. Legs felt good and weren't cramping up. Subbed OHP for bench. Left arm felt good except for when lowering weight. Pain wasn't too bad. Hopefully it will be fine by Tuesday.
 
Monday 1 June 2009

Eliptical
25 minutes 135-145BPM

Shot hoops by myself for another 30 minutes


Thought I was done for the day, but when I got home the wife and dog wanted to go for a 2 mile walk/jog/sprint. Took about 25 minutes alternating the three.

Felt good, feels even better now after eating some basil beef, jasmine rice, teryaki broccoli, and a nice Imperial Stout.
 
Tuesday 2 June 2009

Squats
1x10x135
1x5x225
1x4x275
2x3x315
4x2x355

Bench
1x5x175
1x4x205
2x3x245
1x1x275

Close Grip Bench
3x20x135

Flys
5x10

Squat
1x3x205
1x3x245
1x3x295
3x3x335

Legs felt really good today. 355 felt light and I was actually pausing and sitting at the bottom. Bench sucked again. Once I get over 200 it hurts. I decided to do some close grip since it didn't hurt and just repped it out. If I can't do bench I might as well do some sort of assistance that doesn't hurt. I'm just not capable of abandoning bench all together. I won't be doing regular bench the rest of this week so hopefully I'll be good to go next week.
 
Thursday 4 June 2009

Defecit Deadlift
1x10x135
2x3x260
2x3x315
4x3x335

Close Grip Bench
1x5x135
1x4x155
1x3x185
1x1x205
2x8x155
1x10x135

Flys
5x10

Rack Pulls
1x4x315
2x4x365
2x3x415
3x2x465

Close grip bench sucks. The second I put 205 on the bar it hurt. Never done deficit deads before. Did them standing on top of a 45lbs plate in my O shoes.
 
Friday 5 June 2009

15 minute jog

15 minute eliptical 140 bpm

10 minute rower with 4 minutes of tabata included. 2100M
 
Saturday 6 June 2009

Squats
1x10x135
1x5x210
1x4x250
2x3x295
6x3x335

Close Grip Bench
1x20xBAR
2x10x135
1x10x145
2x10x155

Bench
2x10x155

OHP
3x10x95

Hopefully by Tuesday my arm will be good to go. No pain today but a little discomfort. The light weight doesn't seem to affect it.
 
Tuesday 9 June 2009

Squats
1x10x135
1x5x210
1x4x250
2x3x295
5x3x335

Bench
1x20x135
1x20x145
1x20x155
1x20x165

Dips
2x10

Flys
3x10

Front Squats
2x5x165
2x4x205
2x3x235
1x5x235

Painted the deck yesterday in the heat. That was my cardio. Arm still hurts. I'm taking next week completely off. I got a family reunion so it will work out well.
 
Wednesday 10 June 2009

Eliptical
20 minutes 137 BPM

Jog 4 Laps 2/5 of a mile

Rowing Machine
5 Minutes Slow
4 Minutes Tabata 20 sec fast 10 sec slow
4 Minutes Slow
2000M after 9 min
2500M total

Sprint
200 yards

Walk
200 yards

Repeat x 3
 
Thursday 11 June 2009

Defecit Deadlift
2x3x265
2x3x320
4x3x345

DB Bench
1x10x40
1x5x70
1x4x80
1x6x90
1x13x100
1x12x90
1x15x80

Fly
3x10

Rack Pulls
1x4x315
2x4x365
2x3x415
3x2x475

Accidentally did last weeks workout. No pain when pressing dumbells, but getting it up to pressing position is a painful process. Alliteration ftw.
 
Not even close. I messed up something in my left arm and haven't been able to bench heavy in a few weeks. Pretty sure my dead and squat have both gone up 10-15 pounds a piece, but my bench has dropped at least 20 pounds. So I'm basically still right around 1270.

Why haven't you been doing anything?
 
Saturday 13 June 2009

Squats
1x10x135
1x5x205
1x4x250
1x3x295
5x3x335
1x6x335

Bench
1x10x135
1x6x175
1x5x205
2x4x245
2x3x275
1x2x295
2x225x10
1x225x12

Fly
3x10

Wasn't supposed to do 6 reps with 335, but I'll be taking next week off so I figured, why not? After doing 5 sets of 3, a 6 rep set was brutal. Bench felt pretty good. My arm didn't hurt too bad until I got around 275. 295 was a bad idea. 225 felt great. I've probably lost about 20lbs on my bench max. Depressing as hell, but after next week I should be back in the swing of things.
 
Monday 15 June 2009

5 Minute Walk

12 Minute Jog

15 Minute Eliptical 140 BPM

5 Minute Eliptical 160 BPM

Rowing Machine

1000M Sprint
4:15 1000m
3:00 Active Rest
3:45 1000M
1:00 Active Rest

People are getting lazy. My log only dropped to the third page over the weekend.
 
Monday 22 June 2009

Bench
1x10x135
1x5x175
2x4x225
2x3x250
3x5x275

Squats
1x10x135
1x5x225
1x5x265
5x5x315

DB OHP
1x6x55
1x6x60
1x6x65
1x6x70
1x5x75

DB Flys
5x10x35

Left arm felt good. Weight felt pretty light. Week off was a good idea. Very sore today and squats were rough.
 
Monday 13 July 09

8 Laps 14 laps= 1.5 miles

25 Minutes Eliptical 150BPM
 
I've just been slacking REALLY badly for the last couple months. Trying to get back in the swing of things now.
 
Same here. I've done everything except exercise. I lost 10 lbs in a month. I thought drinking beer made you gain weight. Being weak sucks and is a hell of a motivator. I'm going back to my old routine.

Tuesday 14 July 2009

Power Cleans
1x10x135
1x3x165
1x3x195
1x3x225
Easier than I expected. The weight flew up but it will take a week or two just to get the feel back.

Bench
1x10x135
1x5x155
1x5x185
1x5x215
1x5x245
1x7x275
I did 7 because I wanted to see where I was at. Not sure how I did it but the last 3 reps were all squeakers.

Squats
1x10x135
1x3x225
3x5x275
This is where I felt the weakest. I wasn't breathing correctly and it felt heavy. Probably looked like I just got done with a marathon. I was pretty out of breath.

ELiptical
20 minutes Lvl 5 2.2 miles

10 minutes of stretching

Not bad for my first day back. I expect these numbers to jump quickly.
 
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