Friday, May 9, 2014

Last Day of "Week" 2

Today was the first day I'd worked out this week, and it is Squat Day--the last day in week 2.  Obviously it took me longer than a week to do "week" 2, but it has been a bit crazy around here.

Added more weight to the sled, and it ended up being enough that I was wiped to the point where the sled lost momentum and I couldn't push through.  About ¾ of the way through the heaviest sprint, the sled just STOPPED.  I had a personal victory, though: I didn't quit.  I took a deep breath and kept at it, finishing the sprint.

Not sure if it was my imagination, but my gut felt less obstructive when I was doing sit-ups.


Squat 3x207.5, 235, 265
Rows 3x5@210
Cleans 135x2; 155x3, 3, 3
20 Sit-Ups, +25# Weighted Sled Sprint, 10 Toes to Bars,
+125# Weighted Sled Sprint, 20 Sit-Ups, +80# Weighted Sled Sprint

Keeping strict on my diet is getting harder--not easier.  I am more tempted to eat poorly and drink soda than I was a week ago.  Hopefully the cravings stop soon.

Sunday, May 4, 2014

Another Late Night Bench Session

Another workout that spanned two calendar days.

Bench felt weak because it was so late and I was quite tired.  I didn't get out of work until 02:30 the night (morning) before, and had a 9½ hour shift that started at 09:45.  In my weary delirium I ended up making a math mistake that added 10 pounds to the bar on my last set, which was relief since I only got three reps, which was disappointing considering what I thought the weight was.  Coincidentally the weight I benched three times is next week's planned 1 rep set, so there is that.

I also did some Chins which turned out well.


Bench 3x165, 187.5, 212.5, 222.5
Chins BWx6; +13.75#x5, 5, 6 (followed immediately by 5 reps using the two red bands as assistance)

Friday, May 2, 2014

Week 2, Day 2

DLs felt great.  I banded all sets again, and it was tough.

Did some token squats.  Nothing big.

I found out that the sled weighs about 103 pounds.  Good to know.

Abs were much better this time around.


DL (Banded) 3x265, 305; 5x342.5
Squat 2x3@202.5
20 Sit-Ups, +10# Sled Sprint, 10 Toes-to-Bars, +110# Sled Sprint
20 Sit-Ups, +110# Sled Sprint, 10 Toes-to-Bars, +55# Sled Sprint
20 Sit-Ups, +10# Sled Sprint, 10 Lying Leg Raises

I have eliminated soda, reduced sugar, stopped eating the more cholesterol laden items at work, added more water, vegetables, vitamins and omega 3s.  Hopefully with the conditioning, my body fat and cholesterol will go down.  I really need to avoid statins.

Thursday, May 1, 2014

5/3/1 Week 2, Day 1

For my first two sets, I forgot I was supposed to be doing 3s.  Oh well.  More is better, right?

I am really starting to like the conditioning portions of my workout.  Lots of push-ups and sled sprints have been tough, but I can see how people get addicted to conditioning.

I got all the push-ups in with sets of 20, which is a huge improvement on last week.  For good measure, I did one more set of 10.

I increased sled weight, too.  On two runs my boys decided they wanted to take turns riding on the sled so that added more weight.


Press 5x115, 5x132.5, 6x147.5
Curls 10x25, 45; 5x65, 85, 95
20 Push-Ups, +10lb Sled Sprint, 20 Push-Ups, +110lb Sled Sprint
20 Push-Ups, +110lb* Sled Sprint, 20 Push-Ups, +75lb* Sled Sprint
20 Push-Ups, +10lb Sled Sprint, 10 Push-Ups

*Half Way through the sprint, my 30ish pound son hopped on.

I felt really good after the workout.  Heart rate got up to 170 during the sprints.