Monday, February 4, 2013. Z Health Mobility Drills Squats 135lbs x 12 165lbs x 8 195lbs x 5 x 3 Overhead Press 65lbs x 12 85lbs x 5 105lbs x 3, 2, 1 Bent Over Row 65lbs x 12 85lbs x 8 105lbs x 5 x 3 Hammer Curls 25lb bells x 10/10 30lb bells x 5/5 32.5 x 4/4 x 3 Ran for 5.1 miles Lots of stretching and some bodyweight calf raises.
Wednesday, February 6, 2013. Squats 45lbs x 5 (2x) 70lbs x 5 105lbs x 3 140lbs x 2 180lbs x 5 (3x) Dumbbell Press 20lb bells x 5 (2x) 25lb bells x 5 35lb bells x 3 45lb bells x 2 50lb bells x 5 (3x) Deadlifts 75lbs x 5 (2x) 110lbs x 3 160lbs x 2 190lbs x 5 (3x)
Friday, February 8, 2013. Ever forward... Z Health Mobility Drills Squats 45lbs x 5 (2x) 70lbs x 5 110lbs x 3 145lbs x 2 185lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 100lbs x 3 (3x) Bent Over Row 45lbs x 5 (2x) 60lbs x 5 75lbs x 3 85lbs x 2 110lbs x 6 (3x)
Monday, February 11, 2013. Z Health Mobility Drills. Squats 45lbs x 5 (2x) 75lbs x 5 110lbs x 3 150lbs x 2 190lbs x 5 (3x) Dumbbell Press 20lb bells x 5 (2x) 25lb bells x 5 35lb bells x 3 45lb bells x 2 55lb bells x 5, 3 45lb bells x 5 Deadlifts 80lbs x 5 (2x) 120lbs x 3 170lbs x 2 200lbs x 5 Ran 5 miles then did some lat pulldowns for good measure.
Wednesday, February 13, 2013. Squats 45lbs x 5 (2x) 75lbs x 5 115lbs x 3 155lbs x 2 195lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 100lbs x 1 x 3 100lbs x 2 Bent Over Row 45lbs x 5 (2x) 60lbs x 5 80lbs x 3 95lbs x 2 115lbs x 5 (3x) Assisted pullups: 6, 6, 6 Assisted L Sit Lifts: 10/10, 10/10, 10/10 Pushups: 36
Friday, February 15, 2013. Squats 45lbs x 5 (2x) 80lbs x 5 120lbs x 3 160lbs x 2 200lbs x 5 (3x) Dumbbell Press 20lb bells x 5 (2x) 25lb bells x 5 35lb bells x 3 45lb bells x 2 55lb bells x 5 x 3 Deadlifts 80lbs x 5 (2x) 125lbs x 3 175lbs x 2 210lbs x 5 Ran 5 miles.
Monday, February 18, 2013. Z Health Mobility Drills Squats 45lbs x 5 (2x) 80lbs x 5 120lbs x 3 160lbs x 2 205lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 100lbs x 4, 1, 2 90lbs x 3 (2x) Bent Over Row 45lbs x 5 (2x) 65lbs x 5 80lbs x 3 100lbs x 2 120lbs x 5 (3x) Glute-Ham Raises Bodyweight x 5 10lbs x 5 25lbs x 3 35lbs x 5 (3x) Lat pulldowns 105lbs x 5 (2x) 120lbs x 5 135lbs x 3 150lbs x 2 165lbs x 5 (3x) Assisted L Sit Lifts: 10second hold/10 lifts, 10/10, 10/10 Pushups (67): T pose x 5/5, Spiderman x 6, HeSPU x 5, Crocodiles x 6, Divebombers x 5, Tesouras x 5/5, Role x 5/5, Negativas x 5/5, Role de Bancos x 5 Ran 5.33 miles. Still a newbie in the weightlifting world, but I'm starting to put some of my bodyweight training stuff back out there. It feels good to run again, though I'm a little bit slower than I was due to the volume of training I'm doing now, my sporadic eating (which I'm getting sorted out now--I was sometimes eating 1,000 calories for the day other times twice that and then some, just couldn't get my schedule consistent). The other issue is sleep. This semester is comprehensive exams, which means that I'm reading like a madman in preparation for it and sleep goes out the window. As a Latin Americanist, I have three days of exams (this is the only time that I'm jealous of the Americanists and Europeanists), so I have a ton to get more gray hairs about. Last night was a rare exception, but I've been having horrible sleeping patterns of late and have to get that corrected. The work goes on...
Wednesday, February 20, 2013. Just realized that I put the 20th for the above post when it should have been the 19th. Gotta love it. Anyhow... Squats 45lbs x 5 (2x) 80lbs x 5 125lbs x 3 165lbs x 2 210lbs x 5 (2x) 210lbs x 3 Dumbbell Press 22.5lb bells x 5 (2x) 30lb bells x 5 40lb bells x 3 50lb bells x 2 55lb bells x 3 Deadlifts 85lbs x 5 (2x) 130lbs x 3 185lbs x 2 220lbs x 5 What a tough day at the gym for me! I paid for getting less than 5 hours of sleep last night. While the deadlifts were alright, the last sets of the dumbbell presses and squats were struggles. I'll repeat those the next time they come up in the rotation. In the meantime, I'll try to get some actual sleep tonight.
Friday, February 22, 2013. Z Health Mobility Drills Squats 45lbs x 5 (2x) 80lbs x 5 125lbs x 3 170lbs x 2 215lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 105lbs x 5, 3, 2 Bent Over Row 45lbs x 5 (2x) 65lbs x 5 85lbs x 3 105lbs x 2 125lbs x 5 (3x) Pullup Negatives: 12, 6 Assisted L Sit Lifts: 10second hold/10 lifts, 10/10, 10/10 Pistol Squat Negatives: 10/10, 6/6, 3/3 Assisted Dips: 12, 6, 12 Ran 5.25 miles.
Monday, February 25, 2013. Short session today. Squats 45lbs x 5 (2x) 90lbs x 5 130lbs x 3 175lbs x 2 230lbs x 5 (2x) Dumbbell Press 25lb bells x 5 (2x) 30lb bells x 5 40lb bells x 3 55lb bells x 2 60lb bells x 5, 4, 3 Deadlifts 90lbs x 5 (2x) 135lbs x 3 195lbs x 2 230lbs x 5
Tuesday, February 26, 2013. Ran 5.4 miles today and trained and played capoeira with the missus for 20 minutes.
Wednesday, February 27, 2013. Squats 45lbs x 5 (2x) 90lbs x 5 135lbs x 3 180lbs x 2 225lbs x 2,2,1 Overhead Press 45lbs x 5 (2x) 55lbs x 5 70lbs x 3 85lbs x 2 105lbs x 3, 3, 2 Bent Over Row 45lbs x 5 (2x) 70lbs x 5 90lbs x 3 110lbs x 3
Friday, March 1, 2013. Z Health Mobility Drills. 3 minutes skipping. Squats 45lbs x 5 (2x) 90lbs x 5 135lbs x 3 180lbs x 2 225lbs x 5 (3x) Dumbbell Press 22.5lb bells x 5 (2x) 30lb bells x 5 40lb bells x 3 55lb bells x 2 60lb bells x 5, 4, 3 Deadlifts 95lbs x 5 (2x) 140lbs x 3 205lbs x 2 240lbs x 5 Ran 5.33 miles.
Monday, March 4, 2013. Z Health Mobility Drills 2 minutes of rope skipping Squats 45lbs x 5 (2x) 90lbs x 5 135lbs x 3 185lbs x 2 230lbs x 5 (3x) Overhead Press 45lbs x 5 (2x) 60lbs x 5 75lbs x 3 90lbs x 2 110lbs x 4 (3x) Bent Over Row 45lbs x 5 (2x) 70lbs x 5 90lbs x 3 110lbs x 2 130lbs x 5 (3x) Assisted Pullups: 12, 12, 8 Seated L sit Lifts (10 second holds/10 leg lifts): 10/10, 10/10, 10/10 Pushups: 68 (T pose x 10; Diamond x 10; Assisted HSPU x 10; Bird Dogs x 8; Divebombers x 8; Tesoura x 8; Role de Banco x 8; Burpee Tuck x 6) Single Leg Squats: 6, 6, 8 Assisted Dips: 12, 6 Ran 5.6 miles. Ever forward. Maybe one of these days, I'll actually be strong.
Wednesday, March 6, 2013. Squats 45lbs x 5 (2x) 90lbs x 5 140lbs x 3 185lbs x 2 235lbs x 5 (3x) Dumbbell Press 22.5lb bells x 5 (2x) 30lb bells x 5 40lb bells x 3 50lb bells x 2 60lb bells x 5 (3x) Deadlifts 100lbs x 5 (2x) 150lbs x 3 210lbs x 2 250lbs x 5 Assisted pullups: 12, 12, 6 Seated L sit lifts: 10/10, 10/10, 10/10 Weighted Glute Ham Raises: 10lbs x 5; 25lbs x 5; 35lbs x 5; 45lbs x 5 Assisted Dips: 12, 12, 12
Friday, March 8, 2013. Squats 45lbs x 5 (2x) 95lbs x 5 140lbs x 3 190lbs x 2 240lbs x 4, 3, 3 Overhead Press 45lbs x 5 (2x) 60lbs x 5 80lbs x 3 95lbs x 2 115lbs x 3, 2, 2 Bent Over Row 45lbs x 5 (2x) 70lbs x 5 90lbs x 3 110lbs x 2 135lbs x 5 (3x) Assisted Pullups: 12, 12, 9 Seated L sit Lifts (10 second holds/10 leg lifts): 10/10, 10/10, 10/10 Single Leg Squats: 10, 6 Assisted Dips: 12, 12, 12 Pushups: 15 By the time I got to the pushups, I was beat. I do tend to notice a slight fatigue on Fridays, as noted on my work sets for the squats and overhead presses above. For the next few weeks I may make my work sets on those two lifts maintenance rather than going up. On another note, I'm hoping to add back in some of my capoeira training, my supplemental exercises for running and other things, though my schedule right now is not cooperating with me at all (I have a comps reading list of 240 books and the exams are mid April). Nevertheless, I'm hoping to move forward!
Monday, March 11, 2013. Z-Health Mobility Drills Squats 45lbs x 5 (2x) 95lbs x 5 145lbs x 3 195lbs x 2 245lbs x 3 (3x) Dumbbell Press 22.5lb bells x 5 (2x) 32.5lb bells x 5 45lb bells x 3 60lb bells x 2 65lb bells fail* Deadlifts 100lbs x 5 (2x) 155lbs x 3 215lbs x 2 260lbs x 5 Assisted pullups: 12, 12, 11 Assisted Dips: 12, 12, 12 Ran 5.33 miles *failed because I felt a wave of fatigue wash over me as attempted to lift the 65lb barbells. I then went on to one of the bench press stations (there are about eight stations in the university gym--but they're usually filled, as people seem to be bench press crazy at this gym. You can find an empty squat rack far more often than the bench stations. But this being the first day of Spring Break, the gym was nearly empty.) I usually don't bench press as the trainer I had show me the power lifts back in December says he doesn't teach it to beginners because of the potential for shoulder injury. I remember someone here mentioning the same thing (I think it may have been Fish of Doom). Since I failed with the 65lb bells, I thought I'd see if could manage a 130lb bench press (the combined weight of the 65lb dumbbells). I pressed it 3x and then pressed 135 3x without a problem (and might have done more if I wasn't worried about saving some strength for deadlifts, pullups, etc.). I guess the balance element was too much for today. Next time...
