Thursday, January 28, 2016
Friday, June 8, 2012
Workout - 6.1.2012
Workout C - 6.1.2012 - 7 AM
Warm up: mobility work, light stretching, jump rope
Squat
5x45 5x85 5x105 5x135 5x185 5x205 5x225 5x245 5x265
Press
5x45 5x85 5x95 5x105 5x115 5x125 5x140
Chin Ups 4, 3, 3, 2, 2 - orange band
Curls 5x10x75
Pushdowns 75
Been out of town this week and haven't been able to make it to a gym, I'll be back next week with a vengeance and a few changes.
Thursday, May 31, 2012
Workout - 5.31.2012
Workout B - 5.31.2012 - 7 AM
Warm up: mobility work, light stretching, jump rope
Squat
5x45 5x85 5x105 5x135 5x165 5x195 5x215 5x235 5x250
Incline Press
5x45 5x85 5x105 5x115 5x135 5x165 5x175
Deadlift
5x135 5x155 5x175 5x195 5x225 5x245
Decline Situps 3x15
Yoga stretches
Warm up: mobility work, light stretching, jump rope
Squat
5x45 5x85 5x105 5x135 5x165 5x195 5x215 5x235 5x250
Incline Press
5x45 5x85 5x105 5x115 5x135 5x165 5x175
Deadlift
5x135 5x155 5x175 5x195 5x225 5x245
Decline Situps 3x15
Yoga stretches
Workout - 5.29.2012
So this was my first workout back since my layoff from the gym.
I have decided to re-start everything and go back to the basics for the next 2 months while I regain my strength. Over the years I have done a number of different programs which has given me a lot of good experience on what works for me and what doesn't. I have learned that I respond well to a good bit of heavy work in the 3-5 rep range as the base of my program, throw in some singles and doubles for fun, and then a mix of high rep and lower rep assistance. This is why I think the 5/3/1 program by Jim Wendler worked so well for me, it was flexible enough to meet my variant schedule and allowed me to do as much or as little as I felt I could that particular day and still make progress. This is the program I plan to be back on by late summer and will continue for the next few years, I already know it works so I'm definitely going back. I'm not jumping right back in because I have elected to drop a good bit of weight off of all of my lifts and ramp back up in a linear fashion, either weekly or workout to workout depending on how I'm feeling that day.
My template is going to look something like this for the next month or so:
Workout A:
Squat 5x5
Bench Press 5x5
Chin Ups 5xF - To be changed to Barebell Rows
Planks 3-5x45-60secs
Workout B:
Squat 5x5
Incline Press 5x5
Deadlift 3x5
Decline Situps
Yoga Stretching
Workout C:
Squat 5x5
Press 5x5
Chin Ups 5xF
DB Row 3x10 2xF(Kroc Row)
So that is the beginning template I have to start, all barbell based lifts will be done in a ramping fashion to a top set of 5. I may add or drop an exercise based on time that day or how I'm feeling overall...I expect to be fairly tired for the next 2 weeks while my body adjusts to the new workload. Once I've settled in and got back into the groove conditioning will be added and I'll probably restructure a bit since squatting heave 3 days a week and sprints are a lot for the legs to recover from.
Workout A - 5.29.2012 - 7 AM
Warm up: mobility work, light stretching, jump rope
Squat
5x45 5x85 5x105 5x135 5x165 5x185 5x205 5x225 5x240
Bench Press
5x45 5x85 5x105 5x115 5x135 5x165 5x185 5x195
Chin Ups - neutral grip
Orange Band - 5 3 3 2
Gray Band - 6
Push Ups - 1 max set - 35
Tried to keep it short and sweet, I decided to eat very low carb this first week as a jump start to eating better. I tend to feel better on a low carb diet anyhow so I will shift back into that hopefully.
I have decided to re-start everything and go back to the basics for the next 2 months while I regain my strength. Over the years I have done a number of different programs which has given me a lot of good experience on what works for me and what doesn't. I have learned that I respond well to a good bit of heavy work in the 3-5 rep range as the base of my program, throw in some singles and doubles for fun, and then a mix of high rep and lower rep assistance. This is why I think the 5/3/1 program by Jim Wendler worked so well for me, it was flexible enough to meet my variant schedule and allowed me to do as much or as little as I felt I could that particular day and still make progress. This is the program I plan to be back on by late summer and will continue for the next few years, I already know it works so I'm definitely going back. I'm not jumping right back in because I have elected to drop a good bit of weight off of all of my lifts and ramp back up in a linear fashion, either weekly or workout to workout depending on how I'm feeling that day.
My template is going to look something like this for the next month or so:
Workout A:
Squat 5x5
Bench Press 5x5
Chin Ups 5xF - To be changed to Barebell Rows
Planks 3-5x45-60secs
Workout B:
Squat 5x5
Incline Press 5x5
Deadlift 3x5
Decline Situps
Yoga Stretching
Workout C:
Squat 5x5
Press 5x5
Chin Ups 5xF
DB Row 3x10 2xF(Kroc Row)
So that is the beginning template I have to start, all barbell based lifts will be done in a ramping fashion to a top set of 5. I may add or drop an exercise based on time that day or how I'm feeling overall...I expect to be fairly tired for the next 2 weeks while my body adjusts to the new workload. Once I've settled in and got back into the groove conditioning will be added and I'll probably restructure a bit since squatting heave 3 days a week and sprints are a lot for the legs to recover from.
Workout A - 5.29.2012 - 7 AM
Warm up: mobility work, light stretching, jump rope
Squat
5x45 5x85 5x105 5x135 5x165 5x185 5x205 5x225 5x240
Bench Press
5x45 5x85 5x105 5x115 5x135 5x165 5x185 5x195
Chin Ups - neutral grip
Orange Band - 5 3 3 2
Gray Band - 6
Push Ups - 1 max set - 35
Tried to keep it short and sweet, I decided to eat very low carb this first week as a jump start to eating better. I tend to feel better on a low carb diet anyhow so I will shift back into that hopefully.
Getting back on the horse
So I have decided to revive my blog to track a few things in my life as a log and something for me to reference later.
The main two subjects I will be posting on are:
Technology related posts consisting of anything I find interesting, notes from a project I have just recently done, or a log of notes from anything I'm currently studying for such as a certification.
Health and Training related posts, in addition to being a major geek for technology I am almost equally one for training and nutrition so this will consist of my training log and any nutrition information I find interesting.
My Cisco studies and training have recently taken a hit in my life and I haven't been consistent enough with them for a few months now. I have decided it's time to get things moving again and logging the progress will help keep me focused and on task. So stay tuned...
Joe
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