Wednesday, December 30, 2015

5th Cycle: Deload 4.2

Bench Press (Max: 200lbs)
WeightReps
80lbs5
100lbs5
120lbs5

Squats (Max: 215lbs)

WeightReps
85lbs5
110lbs5
130lbs5

Tuesday, December 29, 2015

5th Cycle: Deload Week 4.1

Military Press (Max: 140lbs)
WeightReps
55lbs5
70lbs5
85lbs5

Dead Lift (Max: 185lbs)

WeightReps
85lbs5
100lbs5
120lbs5

Saturday, December 26, 2015

5th Cycle: 3.4

Squats (Max: 225lbs)
WeightReps
170lbs5
190lbs3
215lbs5

Back Extensions
SetsReps
510

Sit Ups

SetsReps
510

Pullups

Reps
4

Wednesday, December 23, 2015

5th Cycle 3.3

Bench Press (Max: 200lbs)
WeightReps
150lbs5
170lbs3
190lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs310

Tuesday, December 22, 2015

5th Cycle: 3.2

Deadlift (Max: 185lbs)
WeightReps
140lbs5
160lbs3
175lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 21, 2015

5th Cycle 3.1

Military Press (Max: 140lbs)
WeightReps
105lbs5
120lbs3
135lbs2

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Farmers Walks

WeightReps
551

Saturday, December 19, 2015

5th Cycle; Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs

The week started out alright. Then Thursday came. Had a post work happy hour, had a couple drinks. Lifted like shit after that. Friday came, and I tweaked my back doing squats. Couldn't do anything after that. Then stepped on the scale this morning and I'm up 5lbs. I can't figure that out. I need to buckle down on my eating plan, particularly staying away from booze. I've never worked out this time of year before. I didn't realize the challenge of eating right with all the shit going on. Going to keep plugging away in the weight room and trying my best and just breathing easy knowing the changes I am looking for will come eventually.

Make savage the body.

Friday, December 18, 2015

5th Cycle: 2.4

Squats (Max: 225lbs)*
WeightReps
160lbs3
180lbs3
205lbs4


Tweaked my back in the squat.  Hoping to heal up before next week.

Thursday, December 17, 2015

5th Cycle: 2.3

Bench Press (Max: 200lbs)
WeightReps
140lbs3
160lbs3
180lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs310

Wednesday, December 16, 2015

Two Things Athletes Must Do



Hill Sprints

DistanceReps
Vic Park Hill5

Walking 3.2

TimeSpeedIncline
35 mins3.2mph2%

Tuesday, December 15, 2015

5th Cycle 2.2

Deadlift (Max: 185lbs)
WeightReps
130lbs3
150lbs3
170lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 14, 2015

5th Cycle 2.1

Military Press (Max: 140lbs)
WeightReps
100lbs3
115lbs3
125lbs5

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Walking (3.1)

TimeSpeedIncline
35 mins3.2mph1.5%

Monday Motivation


Sunday, December 13, 2015

5th Cycle: 1.4

Squats (Max: 225lbs)
WeightReps
145lbs5
170lbs5
190lbs8

Barbell Shrugs

WeightSetsReps
145lbs510

Back Extensions

SetsReps
510

Sit Ups

SetsReps
510

Saturday, December 12, 2015

Cycle 5: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 213lbs

I had a pretty good week this week, although I didn't know how my weigh in would go after yesterday.  Had a brother from out of town visit, so eating out and drinks at the bar.  The first week in the new cycle is always a little tougher.  Increased weight on the assistance exercises takes a minute to get used to.  I haven't been able to get my squat workout in yet.  Going to try and get it in later today, if not tomorrow morning.  Gotta keep plugging along.

Make savage the body.

Thursday, December 10, 2015

5th Cycle: 1.3

Bench Press (Max: 200lbs)
WeightReps
130lbs5
150lbs5
170lbs8

Dumbbell Military Pressj bnm,..":Lmn 

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs510

Wednesday, December 9, 2015

Hatebreed - Defeatist



Been listening to this album a ton at the gym.  This song especially.  Make savage the body.

Read an article about combining conditioning methods for the best.  Gave it a shot today.


Hill Sprints

DistanceReps
Vic Park Hill5

Walking

TimeSpeedIncline
33 mins3.3mph1%

Tuesday, December 8, 2015

5th Cycle: 1.2

Deadlift (Max: 185lbs)
WeightReps
120lbs5
140lbs5
160lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 7, 2015

5th Cycle: 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs8

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Walking

TimeSpeedIncline
33 mins3.1mph1.5%

Sunday, December 6, 2015

Saturday, December 5, 2015

4th Cycle: Deload Week Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs

I had a pretty good week this week.  Thanksgiving week wasn't great.  I got all my workouts in, but on the squat day I did something to my neck with doing shrugs and its still bugging me.  I also at least like from Thanksgiving day through the rest of the weekend.  When I weighed myself Monday morning, I was at 224.  Glad to be back to 218.  Incorporated some more conditioning this week and really focused on my diet.

Back to the strength training this week.  I need to figure out how I'm going to keep the conditioning going this week.  Might try to do the walking the mornings before going to work and then mix in the sprints on off days.

Keep plugging away, be 1% better today than I was yesterday.  Make savage the body.

Friday, December 4, 2015

Thursday, December 3, 2015

4th Cycle: Deload Week 4.4

Bench Press (Max: 190lbs)
WeightReps
80lbs5
100lbs5
120lbs5

Squats (Max: 205lbs)

WeightReps
85lbs5
110lbs5
130lbs5

Walking

TimeSpeedIncline
30 mins3mph1%

Tuesday, December 1, 2015

4th Cycle: Deload Week 4.2

Military Press (Max: 135lbs)
WeightReps
65lbs5
90lbs5
95lbs5

Dead Lift (Max: 175lbs)

WeightReps
70lbs5
90lbs5
105lbs5

Walking

TimeSpeedIncline
30 mins3mph1%