| Weight | Reps |
| 80lbs | 5 |
| 100lbs | 5 |
| 120lbs | 5 |
Squats (Max: 215lbs)
| Weight | Reps |
| 85lbs | 5 |
| 110lbs | 5 |
| 130lbs | 5 |
Wednesday, December 30, 2015
5th Cycle: Deload 4.2
Bench Press (Max: 200lbs)
Squats (Max: 215lbs)
Squats (Max: 215lbs)
Tuesday, December 29, 2015
5th Cycle: Deload Week 4.1
Military Press (Max: 140lbs)
Dead Lift (Max: 185lbs)
| Weight | Reps |
| 55lbs | 5 |
| 70lbs | 5 |
| 85lbs | 5 |
Dead Lift (Max: 185lbs)
| Weight | Reps |
| 85lbs | 5 |
| 100lbs | 5 |
| 120lbs | 5 |
Sunday, December 27, 2015
Saturday, December 26, 2015
5th Cycle: 3.4
Squats (Max: 225lbs)
Back Extensions
Sit Ups
Pullups
| Weight | Reps |
| 170lbs | 5 |
| 190lbs | 3 |
| 215lbs | 5 |
Back Extensions
| Sets | Reps |
| 5 | 10 |
Sit Ups
| Sets | Reps |
| 5 | 10 |
Pullups
| Reps |
| 4 |
Wednesday, December 23, 2015
5th Cycle 3.3
Bench Press (Max: 200lbs)
Dumbbell Military Press
Dumbbell Rows
Ez Bar Curls
| Weight | Reps |
| 150lbs | 5 |
| 170lbs | 3 |
| 190lbs | 5 |
Dumbbell Military Press
| Weight | Sets | Reps |
| 35lbs | 5 | 10 |
Dumbbell Rows
| Weight | Sets | Reps |
| 50lbs | 5 | 10 |
Ez Bar Curls
| Weight | Sets | Reps |
| 55lbs | 3 | 10 |
Tuesday, December 22, 2015
5th Cycle: 3.2
Deadlift (Max: 185lbs)
Dumbbell Lunges
Leg Curls
Hanging Leg Raises
Pullups
| Weight | Reps |
| 140lbs | 5 |
| 160lbs | 3 |
| 175lbs | 10 |
Dumbbell Lunges
| Weight | Sets | Reps |
| 35lbs | 5 | 5 |
Leg Curls
| Weight | Sets | Reps |
| 90lbs | 5 | 10 |
Hanging Leg Raises
| Sets | Reps |
| 5 | 10 |
Pullups
| Reps |
| 3 |
Monday, December 21, 2015
5th Cycle 3.1
Military Press (Max: 140lbs)
Dumbbell Bench Press
Lat Pull Downs
Dips
Farmers Walks
| Weight | Reps |
| 105lbs | 5 |
| 120lbs | 3 |
| 135lbs | 2 |
Dumbbell Bench Press
| Weight | Sets | Reps |
| 45lbs | 5 | 10 |
Lat Pull Downs
| Weight | Sets | Reps |
| 110lbs | 5 | 10 |
Dips
| Sets | Reps |
| 2 | 10 |
Farmers Walks
| Weight | Reps |
| 55 | 1 |
Sunday, December 20, 2015
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.
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)*
| Weight | Reps |
| 160lbs | 3 |
| 180lbs | 3 |
| 205lbs | 4 |
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)
Dumbbell Military Press
Dumbbell Rows
Ez Bar Curls
| Weight | Reps |
| 140lbs | 3 |
| 160lbs | 3 |
| 180lbs | 5 |
Dumbbell Military Press
| Weight | Sets | Reps |
| 35lbs | 5 | 10 |
Dumbbell Rows
| Weight | Sets | Reps |
| 50lbs | 5 | 10 |
Ez Bar Curls
| Weight | Sets | Reps |
| 55lbs | 3 | 10 |
Wednesday, December 16, 2015
Two Things Athletes Must Do
Hill Sprints
| Distance | Reps |
| Vic Park Hill | 5 |
Walking 3.2
| Time | Speed | Incline |
| 35 mins | 3.2mph | 2% |
Tuesday, December 15, 2015
5th Cycle 2.2
Deadlift (Max: 185lbs)
Dumbbell Lunges
Leg Curls
Hanging Leg Raises
Pullups
| Weight | Reps |
| 130lbs | 3 |
| 150lbs | 3 |
| 170lbs | 10 |
Dumbbell Lunges
| Weight | Sets | Reps |
| 35lbs | 5 | 5 |
Leg Curls
| Weight | Sets | Reps |
| 90lbs | 5 | 10 |
Hanging Leg Raises
| Sets | Reps |
| 5 | 10 |
Pullups
| Reps |
| 3 |
Monday, December 14, 2015
5th Cycle 2.1
Military Press (Max: 140lbs)
Dumbbell Bench Press
Lat Pull Downs
Dips
Walking (3.1)
| Weight | Reps |
| 100lbs | 3 |
| 115lbs | 3 |
| 125lbs | 5 |
Dumbbell Bench Press
| Weight | Sets | Reps |
| 45lbs | 5 | 10 |
Lat Pull Downs
| Weight | Sets | Reps |
| 110lbs | 5 | 10 |
Dips
| Sets | Reps |
| 2 | 10 |
Walking (3.1)
| Time | Speed | Incline |
| 35 mins | 3.2mph | 1.5% |
Sunday, December 13, 2015
5th Cycle: 1.4
Squats (Max: 225lbs)
Barbell Shrugs
Back Extensions
Sit Ups
| Weight | Reps |
| 145lbs | 5 |
| 170lbs | 5 |
| 190lbs | 8 |
Barbell Shrugs
| Weight | Sets | Reps |
| 145lbs | 5 | 10 |
Back Extensions
| Sets | Reps |
| 5 | 10 |
Sit Ups
| Sets | Reps |
| 5 | 10 |
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.
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)
Dumbbell Military Pressj bnm,..":Lmn
Dumbbell Rows
Ez Bar Curls
| Weight | Reps |
| 130lbs | 5 |
| 150lbs | 5 |
| 170lbs | 8 |
Dumbbell Military Pressj bnm,..":Lmn
| Weight | Sets | Reps |
| 35lbs | 5 | 10 |
Dumbbell Rows
| Weight | Sets | Reps |
| 50lbs | 5 | 10 |
Ez Bar Curls
| Weight | Sets | Reps |
| 55lbs | 5 | 10 |
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
| Distance | Reps |
| Vic Park Hill | 5 |
Walking
| Time | Speed | Incline |
| 33 mins | 3.3mph | 1% |
Tuesday, December 8, 2015
5th Cycle: 1.2
Deadlift (Max: 185lbs)
Dumbbell Lunges
Leg Curls
Hanging Leg Raises
Pullups
| Weight | Reps |
| 120lbs | 5 |
| 140lbs | 5 |
| 160lbs | 10 |
Dumbbell Lunges
| Weight | Sets | Reps |
| 35lbs | 5 | 5 |
Leg Curls
| Weight | Sets | Reps |
| 90lbs | 5 | 10 |
Hanging Leg Raises
| Sets | Reps |
| 5 | 10 |
Pullups
| Reps |
| 3 |
Monday, December 7, 2015
5th Cycle: 1.1
Military Press (Max: 140lbs)
Dumbbell Bench Press
Lat Pull Downs
Dips
Walking
| Weight | Reps |
| 90lbs | 5 |
| 105lbs | 5 |
| 120lbs | 8 |
Dumbbell Bench Press
| Weight | Sets | Reps |
| 45lbs | 5 | 10 |
Lat Pull Downs
| Weight | Sets | Reps |
| 110lbs | 5 | 10 |
Dips
| Sets | Reps |
| 2 | 10 |
Walking
| Time | Speed | Incline |
| 33 mins | 3.1mph | 1.5% |
Sunday, December 6, 2015
5th Cycle: Off Day Conditioning
Walking
Conditioning
| Time | Speed | Incline |
| 33 mins | 3.1mph | 1% |
Conditioning
| Distance | Reps |
| 400m | 2 |
| 40m | 2 |
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.
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
4th Cycle: Deload Week 4.5
Row Machine
Walking
| Distance | Cycle |
| 2000m | 50m/100m |
Walking
| Time | Speed | Incline |
| 30 mins | 3mph | 1% |
Thursday, December 3, 2015
4th Cycle: Deload Week 4.4
Bench Press (Max: 190lbs)
Squats (Max: 205lbs)
Walking
| Weight | Reps |
| 80lbs | 5 |
| 100lbs | 5 |
| 120lbs | 5 |
Squats (Max: 205lbs)
| Weight | Reps |
| 85lbs | 5 |
| 110lbs | 5 |
| 130lbs | 5 |
Walking
| Time | Speed | Incline |
| 30 mins | 3mph | 1% |
Wednesday, December 2, 2015
Tuesday, December 1, 2015
4th Cycle: Deload Week 4.2
Military Press (Max: 135lbs)
Dead Lift (Max: 175lbs)
Walking
| Weight | Reps |
| 65lbs | 5 |
| 90lbs | 5 |
| 95lbs | 5 |
Dead Lift (Max: 175lbs)
| Weight | Reps |
| 70lbs | 5 |
| 90lbs | 5 |
| 105lbs | 5 |
Walking
| Time | Speed | Incline |
| 30 mins | 3mph | 1% |
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