Cardinal's Battle Log

[Cardinal_22]

I'm moving my workout logs from the challenge forums to here.  

[Cardinal_22]

I'm modifying the first post to include my most current PR's.  I'll try to update it as often as I can.

 

Bench Press: 1 x 240 lbs.  5/3/2017

Back Squat: 1 x 285 lbs

                      2 x 255 lbs.  2/6/2018

                      3 x 240 lbs.  7/27/2017

                      5 x 5 at 225 lbs.  2/10/2018

Deadlift:       1 x 420 lbs

 

Strict Press:  130 lbs.  6/28/2017

Front Squat:  205 lbs.  5/30/2017

Thrusters: 1 x 165 lbs.  6/19/2017 

                   3 x 145 lbs.  7/12/2017

Sumo Deadlift:  375 lbs. 7/25/2017

Full Clean:  190 lbs.  4/7/2017

Full Snatch:  135 lbs.  3/11/2017

Unbroken DU's:  105.  2/15/2018

Static Box Jump:  48".  1/17/2018

Push Press:  3 x 155 lbs.  5/16/2017

Front Rack Lunges:  3/leg x 155 lbs.  5/24/2017

Weighted Pullup:  62 lbs added.  I weighed 170 lbs at the time (I think).  3/30/2017

 

 

 

 

 

 

 

 

Tuesday, May 27

 

This was the first workout after the end of the last challenge.  I couldn't make it to the gym on Monday because of the holiday, so I went today instead.  I will be incorporating some HIIT into the next challenge, so I intend to do a little bit of cardio this week to ramp up into it.  I'm also switching from a 3x/week 5x5 style program to a 4x/week bro-split program.  The old program hit squats every day and focused almost exclusively on big, compound lifts.  The new program also starts with big, compound lifts, but then adds a little more isolation work.  Goal is to add a bit more volume to burn a few more calories.  The workout ends with some kind of cardio:  HIIT on the treadmill is preferred, but it might also be straight cardio on the elliptical or (if I'm feeling really crazy) time on the stairmaster with a 40-lb weighted vest.

Deep Squats:

5 x 135

5 x 155

5 x 165

5 x 175

5 x 185

 

Bench Press:

3 x 195, 5 sets (back flat)

10 x 135, 5 sets (wide grip, also back flat)

 

Low Lat Pull:

8 x 160 lbs

5 x 180 lbs

5 x 200 lbs (too heavy)

5 x 180 lbs

8 x 160 lbs

 

Pec Fly (new machine, weights are different):

10 x 170, 2 sets

10 x 150, 1 set

 

Cardio:

5 min on treadmill at 6.0 mph

[Cardinal_22]

Wednesday, May 28

 

I'm starting to use the new equipment that was very recently installed in my gym.  Since the motion on the machines is different, the old weights I used to use don't really compare to these new ones.  I will have to re-establish baseline over the next few weeks.  In regards to pull-ups, I'm de-loading and going back down to bodyweight.  The goal is to really focus on range of motion and make sure that my arms are locked straight at the bottom.

 

Dips:

20 x bodyweight, 3 sets

 

Pull-Ups:

8 x bodyweight, 5 sets

 

Deadlift:

3 x 310 lbs, 2 sets

5 x 220 lbs, 2 sets

 

Treadmill HIIT:

3 min @ 3 mph (warmup)

2 min @ 6 mph (warmup)

 

5 working sets:  

   1 min @ 8.5 mph

   1 min @ 5 mph

 

3 min @ 3 mph (cooldown)

total calories:  about 200

[Cardinal_22]

Thursday, May 29

 

After my workout yesterday, I realized that I'm still having some lower back issues.  I want to keep working legs every day (both strength training as well as cardio work), but I think I'm going to have to keep both squats and deadlifts light for a while.  I hope to be able to make up for the smaller weights with more volume.

 

Horizontal Leg Press:

10 x 150 lbs, 5 sets

 

Leg Curls: (new machine)

10 x 110 lbs, 5 sets

 

Standing Calf Raise:  (new machine)

10 x 150 lbs, 5 sets

 

Seated Curls: (new machine)

10 x 50 lbs, 1 set

10 x 70 lbs, 2 sets

10 x 50 lbs, 2 sets

 

Treadmill HIIT:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

working sets x6:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

3 min @ 3 mph (cooldown)

total: 225 calories

[Cardinal_22]

Friday, May 30

 

Because of my girlfriend coming home over last weekend and the fact that Monday was a holiday, this is my fourth straight day in the gym.  I can really feel it - I'm completely exhausted.  Looking forward to taking Saturday off, but I only get 1 day of rest because my new schedule is Sun/Mon/Wed/Fri.  Ugh.

 

Seated OHP:
7x95 lbs, 5 sets

 

Front & side DB Raises:
10 x 10 lbs, 5 sets

 

Lateral DB Raises:
10 x 15 lbs, 5 sets

 

HIIT on Treadmill:
3 min @ 3 mph (warmup)
2 min @ 5 mph (warmup)

6x working sets:
     1 min @ 8.5 mph
     1 min @ 5 mph

3 min @ 3 mph (cooldown)

total: 225 calories

[Cardinal_22]

Sunday, June 1

 

Felt much better today, after getting Saturday off.  I did my first round of stairmaster work with a 40 lb weighted vest in a long time.  I had forgotten how utterly exhausting it is.  I wanted to quit after 10 minutes, but somehow managed to power out 20 minutes.  Will probably be utterly exhausted tomorrow.

 

Bench Press:
3 x 195 lbs, 5 sets  <-- focus on keeping flat back
10 x 145 lb, 5 sets  <  wide grip, also focus on keeping back flat

 

Pec Fly Machine:
10 x 130 lbs, 5 sets  <-- 1 min rest between sets

 

DB Pec Fly:
10 x 20 lbs, 1 set

3x working sets:
5 x 35 lbs
10 x 20 lbs

Then: 

2 more sets of 10 x 20 lbs

 

 

DB Pec Fly Incline:
10 x 20 lbs, 5 sets

 

Bodyweight dips:
10, 3 sets

 

Stairmaster with 40 lb vest: 

20 min at speed 5

[Cardinal_22]

Monday, June 2

I ran across a website on the Stronglifts 5x5 page suggesting that my squat back pain issues may have something to do with bad posture, and that stretching could help out.  They suggest getting a foam roller and working on flexibility.  They also suggest switching to low bar squats (I currently only do high bar).  I've never really been able to do low bar before.  I can't figure out where exactly to set the bar without my arms holding it up.  The only way I can get the bar to sit stable is to hunch over, which doesn't seem right.

I purchased a foam roller today on Amazon, and I hope to start working on low bar positioning soon.

 

Also:  while I was deadlifting, I ran into a couple of college 'bros' who told me that they were 100% sure that deadlifting causes cancer.  Uh... yeah, right?  Now I've heard it all.  

 

Deep Squats (high bar):

5 x 135 lbs, 1 set

5 x 165 lbs, 5 sets  (no back pain)

 

Pullups:

8 x bodyweight, 5 sets

 

One-Arm Curl Machine:

10 x 50 lbs, 5 sets

 

Two-Arm Curl Machine (New Machine):

5 x 70 lbs, 1 set

5 x 80 lbs, 2 sets

 

Lat Pulldown (New Machine):

10 x 130 lbs, 1 set

5 x 145 lbs, 5 sets

 

Deadlift:

5 x 295 lbs, 3 sets  <-- too heavy

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph (cooldown)

total: 180 calories

[Cardinal_22]

Wednesday, June 4

 

New challenge post is up!  I'm excited to see if I can trim up a bit.  I weighed in today at ~165 lbs and ~12.5% bodyfat.  Looking to get down to about 10%.

 

Seated Leg Press:

10 x 150 lbs

10 x 170 lbs

10 x 190 lbs

10 x 210 lbs

10 x 230 lbs

 

Leg Curls:

10 x 110 lbs, 5 sets

 

Standing Calf Raise:

10 x 150 lbs, 5 sets

 

Decline Bench:

5 x 135 lbs, 1 set

5 x 185 lbs, 1 set

5, 5, 4 x 205 lbs  (3 sets total)

5 x 185 lbs, 4 sets

 

Dips:

15 x bodyweight, 3 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min at 5 mph (warmup)

 

6x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

1 min @ 3 mph (cooldown)

total: 215 calories

[Cardinal_22]

Friday, June 6

 

For some reason, I really feel exhausted today.  I was hoping to get in 6-7 working sets on HIIT, but ended up throwing in the towel after just 5.  Honestly, I'm amazed I even got that many out.  Need to rest up over the weekend.
 

DB Arnold Press: 

8 x 40 lbs, 5 sets

 

Front & Side DB Raises: 

10 x 10 lb plates, 5 sets

 

One Arm Side DB Raises: 

10 x 20 lb DB, 5 sets each side

 

Traps in Cage: 

5 x 275, 2 sets forward

5 x 295, 2 sets forward

5 x 315, 2 sets forward

15 x 225, 5 sets backward

 

Horizontal Leg Press:  

10 x 155 lbs, 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

1 min @ 3 mph (cooldown)

Total: 190 calories

[Cardinal_22]

Sunday, June 8

 

Due to issues with my lower back, I had intended to skip the Salubrious Spring Strength Skirmish, but I felt really good today and decided to go for it.  In the end, I hit 810 lbs at a weight of 163.2 lbs.  Overall bench press rank was 5, and deadlift rank was 7.  I'm very happy about that, but I should note that a lot of the big guns like Chairohkey, This is Seth, and Spezzy didn't compete.  Squat rank was 18, which I'm NOT very happy about.  I guess my work is cut out for me.    

More details in the skirmish thread.  I will note that since I didn't do a complete powerlifting workout, I had tons of energy left over for HIIT.  I managed to get in 7 sets, and probably could have done an 8th if I pushed hard.
 

Spring strength training workout.  Maxes were:

Bench: 215 lbs / 220 lbs / 225 lbs (fail)

Squat:  205 lbs / 215 lbs / 225 lbs

Deadlift:  335 lbs / 355 lbs / 365 lbs

 

-then-

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

Working sets x 7

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph (cooldown)

Total:  225 calories

[Cardinal_22]

Monday, June 9

 

Had to shift my entire workout schedule by one day to make up for the spring strength skirmish yesterday.  I will just think about it as a short week.  Also: I was supposed to have my yearly physical at the doctor's office today, but my doctor was sick and had to re-schedule my appointment for tomorrow.  I'm hoping my LDL numbers turn out ok.  My toe was hurting a little bit, so I traded treadmill HIIT for some straight cardio on the elliptical machine.

 

Bench Press: 

5 x 185, 3 sets (flat back, thumb grip)

5 x 155, 5 sets (flat back, thumb grip)

 

DB Pec Fly:

10 x 25 lbs dumbbells, 5 sets

 

DB Incline Fly: 

10 x 25 lbs dumbbells, 3 sets

 

Seated Leg Press: 

10 x 150, 170, 190, 210, 230 lbs

 

Leg Curls: 

10 x 110 lbs, 5 sets

 

Standing Calf Raises: 

10 x 150 lbs, 5 sets

10 x 180 lbs, 3 sets

 

Cardio:

30 min cardio on elliptical

Total: 300 calories

[Cardinal_22]

Thursday, June 12

 

Had my doctor's appointment on Tuesday.  Results were terrible.  LDL came in at 154, which is well above the limit of 100.  I'm also vitamin D deficient again.  I posted a lot about this in my challenge thread here, so I won't repeat it again.  I did get a tetanus booster shot at my visit, which left my arm ridiculously sore and me feeling feverish.  So, I skipped Wednesday's workout and moved it to today.

There is a silver lining in all of this:  I decided to max out my decline bench for the hell of it, and hit 245 lbs.  This is the first time I have ever had a chest lift go over 225 lbs.  I'm very happy about this.
 

Deep Squats:
5 x 135 lbs, 1 set
5 x 165 lbs, 5 sets

 

Decline Bench:
5 x 135
5 x 185
5 x 205, 2 sets
3 x 215
3 x 225
1 x 235  <-- PR
1 x 245  <-- PR

 

Pullups:
8 x bodyweight, 3 sets

 

Low Lat Pull:
5 x 160
5 x 180
5 x 160, 3 sets

 

Lat Pulldown:
8 x 130, 5 sets

 

HIIT on Treadmill:
3 min @ 3 mph (warmup)
2 min @ 5 mph (warmup)

6x working sets
     1 min @ 8.5 mph
     1 min @ 5 mph

3 min @ 3 mph (cooldown)
Total: 225 cal

[Cardinal_22]

Friday, June 13

 

Heh, not only is it Friday the 13th today, but it's also a full moon.  Kind of makes me feel like turning into a werewolf and running around at the gym.  OK, seriously though... why am I so tired on Fridays?  I'm completely wiped out and still have to do a full workout.

 

I met with my nutritionist/dietitian today and had a pretty good meeting.  I'm going to log all of my meals on My Fitness Pal so that we can establish a baseline.  We have another appointment set up for July 1 during which we can evaluate and try to make some major changes.  Goals are (1) reduce LDLs to a normal number, and (2) gain 15 lbs, probably over the next 2 years or so.  More details are in my challenge thread here.

 

I did weigh in today, and came up at 163.2 lbs and 12.0% bodyfat, almost exactly where I was on Sunday.  Either I made no progress this week or else there's something wrong with my scale.  I strongly suspect the latter...
 

Horizontal Leg Press:
10 x 165 lbs, 5 sets

 

Leg Curls:
10 x 115 lbs, 5 sets

 

Standing Calf Raise:
10 x 180, lbs 5 sets
10 x 210 lbs, 3 sets

 

Seated Shoulder Press:
5 x 95 lbs, 1 set
3 x 115 lbs, 3 sets
8 x 85 lbs, 5 sets

 

Front DB Raise:
10 x 25 lbs, 5 sets

 

Traps in cage:
5 x 275 lbs, front, 2 sets
10 x 225 lbs, front, 2 sets
5 x 295 lbs, front, 2 sets
15 x 225 lbs, back, 5 sets

 

HIIT on treadmill:
3 min @ 3 mph (warmup)
2 min @ 5 mph (warmup)

5x working sets
     1 min @ 8.5 mph
     1 min @ 5 mph

3 min @ 3 mph (cooldown)
Total: 200 cal

[Cardinal_22]

Sunday, June 15

 

Squats are starting to feel good on my lower back again (as long as I don't go too low), and I tried to keep deadlifting a bit lighter.  Unfortunately, it didn't work.  I felt great while lifting, but was sore as all hell when I woke up the next morning.  Ugh.

 

Squats:

5 x 135 lbs, 1 set

5 x 165 lbs, 5 sets

 

Bench Press:

4, 4, 3, 3, 3 x 195 lbs (mostly flat back)

5 x 165, 5 sets (flat back, stop at bottom)

 

DB Fly:

8 x 30 lbs, 5 sets

 

Incline DB Fly:

8 x 25 lbs, 5 sets

 

Deadlift:

10 x 135, 1 set

5 x 225, 1 set

5 x 275, 1 set

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets

     1 min @ 8.5 mph

     1 min @ 5 mph

 

3 min @ 3 mph (cooldown)

total: 190 cal

[Cardinal_22]

Monday, June 16

 

I decided to purchase a fitbit and a new bathroom scale (the Aria scale they sell at fitbit) to replace my old piece of junk that I highly doubt is accurate.  I picked the old scale up at Target for cheap, and I've been regretting it since the first week.  My friends all recommend the Aria, so I'm excited to give it a try.  I think the nice thing about both the scale and the fitbit is that they will wirelessly link with the My Fitness Pal app and help keep track of all of my stats, so that I don't have to remember to write the damn things down in my notebook all the time.  Plus, it should help gauge my activity level so that we can figure out why I can't gain any weight.  Gotta love technology.  
 

Seated Leg Press:

10 x 175 lbs

10 x 195

10 x 215

10 x 235

10 x 255

 

Standing Calf Raise:

10 x 210 lbs, 5 sets

20 x 150 lbs, 3 sets

 

Pullups:

8 x bodyweight, 3 sets

 

Leg Curls:

10 x 115 lbs, 5 sets

 

Lat Pulldown:

10 x 115 lbs, 1 set

10 x 120 lbs, 4 sets

 

DB Rows:

5 x 85 lbs, 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 2 mph (warmup)

 

6x working sets

     1 min @ 8.5 mph

     1 min @ 5 mph

 

1 min @ 5 mph (cooldown)

2 min @ 3 mph (cooldown)

total: 230 cal total

[Cardinal_22]

Wednesday, June 18

 

I had to cut my workout a bit short today because I was at work late dealing with my central A/C issues.  I basically skipped leg curls and push presses (part of the new mini challenge).  I will try to make up for it on Friday.  On the flip side, I felt amazing in the gym today.  I did sets at 225 lbs on the decline, something I've never done before.  I really hope this translates into gains on my flat bench.

Decline Bench:

5 x 135 lbs, 1 set

5 x 205 lbs, 1 set

3 x 225 lbs, 3 sets

5 x 205 lbs, 1 set

 

Decline Cable Pec Fly:

10 x 25 lbs (each side), 1 set

10 x 30 lbs, 4 sets

 

Seated Arnold Press:

9, 10, 10, 8, 8 x 40 lb dumbbells

 

Lateral DB Raises:

10 x 15 lbs, 5 sets

 

Seated Leg Press:

10 x 170, 190, 210, 230, 250 lbs

 

Standing Calf Raise:

10 x 210 lbs, 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets

     1 min @ 8.5 mph

     1 min @ 5 mph

 

4 min @ 5 mph (cooldown)

2 min @ 3 mph (cooldown)

total: 215 calories

[Cardinal_22]

Friday, June 20

 

I got hit by "low energy Friday" again.  I have no idea why this keeps happening to me.  I admit that it has been a long week, but that's what I say every week.  Oh well...      Gym workout was shorter, because I ran out of gas.

While I was at the gym, I witnessed the bench press super show.  Two guys, probably each about 20 years old and 240 lbs, popped 315 onto the bench and did several working sets of 7 reps each.  Then one of the guys upped it to 335 and hit 4 more.  No arching, no jerky movements.  It was clean.  It was... depressing.  Then, they finished off with some DB incline press:  sets of 80, 90 and 100 lb dumbbells in one hand, and NOTHING in the other hand so that it was purposely unbalanced.  And they made it look easy.  I have no idea what you need to do to get that strong that fast, but whatever it is I'm clearly not doing it.

 

Finally, I've been trying out my new Aria scale.  Comparing it to the cheap one I got at Target, they completely disagree about everything.  Weight difference is more than +/- 1 lb between them.  And not only is the bodyfat % very different, but so are the trends.  According to Target, I was 13.1% last night and 12.1% this morning.  According to Aria, I was 14.7% last night and 15.3% this morning.  And according to both, I lost 5 lbs overnight, but Target started me at 168 lbs, and Aria started me at 166 lbs.  W... T... F...   (For the record, I'm more inclined to believe the 15% number by looking in the mirror.)

Deep Squats:

5 x 135 lbs, 1 set

5 x 175 lbs, 5 sets

 

Arms Supersets:  6 sets of each

Standing Curls, 65 lbs

Skullcrushers, 65 lbs

 

Shrugs (started from the floor):

15 x 225 lbs, 6 sets, forward

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets

     1 min @ 8.5 mph

     1 min @ 5 mph

 

5 min @ 5 mph (cooldown)

2 min @ 3 mph (cooldown)

total: 230 calories

[Cardinal_22]

Monday, June 23

 

I missed Sunday's workout because I was stuck at Whole Foods until 10 PM doing some research and editing with my girlfriend on her Thesis.  I will replace it with an extra workout on Tuesday.  I feel like my legs are starting to get stronger, which is definitely a good thing.  Assuming these lifts translate over to squats, it could be a good way for me to keep making gains without all of the lower back strain:  squat 1-2x / week, and do auxiliary work and interval training on the other days.  I won't know if it works for sure until I track my progress during my next heavy lifting cycle.

I am a little depressed that even though I am eating big, my bench press is stagnant.  I have made substantial improvements to form (especially keeping my back flat), so this could be holding me back a little bit.  But according to my original 2014 goals, I should be hitting 5x5 at 195 lbs by the end of June.  I'm really not even close.  I need to figure out what I can do to really make some gains in this area.

Seated Leg Press:

10 x 170, 190, 210, 230, 250, 270 lbs  (six sets total)

 

Calf Raises:

10 x 210 lbs, 5 sets

20 x 165 lbs, 3 sets

 

Leg Curls:

10 x 115 lbs, 5 sets

 

Bench Press:  (all performed with flat back)

4, 4, 3, 3, 3 x 195 lbs  (five sets total)

8, 8, 7 x 165 lbs

 

DB Pec Fly:

5 x 35 lbs, 3 sets

 

Cardio on Elliptical Machine:

30 min, 350 calories total

[Cardinal_22]

Tuesday, June 24

 

It looks like I'm starting to gain weight again.  I'm up to roughly 167 lbs, as measured in the morning.  Normally I would be very happy about this, except that my bodyfat % is also going up pretty fast.  It all depends on which scale you ask, but according to the new Aria, I'm now up to 16.4% from a low of 14.7%.  Fitbit tells me that my lean body mass is pretty much exactly the same.  Not a good sign.

On the positive side, I did deep squats again today and it felt great.  Keep in mind that I'm still not above sets at 175 lbs (from a max of 5x5 @ 190 lbs sustained, or one successful day of 5x5 @ 195 lbs).  But at least my back doesn't hurt.  At all.  I'm really hoping that all of this auxiliary leg work will translate into a bigger squat when I start pushing hard again, but that remains to be seen.

Deep Squats:

5 x 130 lbs, 1 set

5 x 155, 165, 175, 175, 165, 155  (6 working sets total)

 

Calf Raises:

20 x 150 lbs, 5 sets

 

Pullups:

8 x bodyweight, 3 sets

 

Low Lat Pull:

5 x 160 lbs, 5 sets

 

Lat Pulldown:

8 x 115 lbs, 5 sets

 

HIIT on Treadmill:

2 min @ 3 mph (warmup)

3 min @ 5 mph (warmup)

 

6x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

5 min @ 5 mph (cooldown)

2 min @ 3 mph (cooldown)

total: 250 calories

[Cardinal_22]

Wednesday June 25

 

I have a friend at the gym who is into bodybuilding.  He isn't the biggest guy you've ever seen, but to say that he's ripped is an understatement.  When I first met him, he was competing at the state level as an amateur.  You have to get 1st place in a state competition to go national.  He finally did that a few months ago.  Then, last week he had his first national amateur competition in Chicago. Guess what?  He got first place.

 

When you win a national amateur competition, you earn the right to go professional.  So now I am friends with a professional bodybuilder.  How cool is that?

Seated Leg Press:

10 x 170, 190, 210, 230, 250, 270 lbs  (six working sets)

 

Leg Curls:

10 x 115 lbs, 5 sets

 

Calf Raises:

10 x 210 lbs, 5 sets

 

Decline Bench Press:

5 x 135 lbs, 1 set

5 x 185 lbs, 1 set

5 x 205 lbs, 3 sets

 

Decline Cable Fly:

10 x 30 lbs (each side), 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

8x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph (cooldown)

total: 280 calories

[Cardinal_22]

Friday June 27

 

What is it with Fridays?  I was utterly exhausted by the time 4 PM hit.  When I got to the gym, not only was I in a rush to get done because I was meeting my girlfriend for dinner, but I was really tired also.  Couldn't do much of anything.  I had to cut the workout very short.

 

Deep Squats:

5 x 135, 1 set

5 x 175, 5 sets

 

Push Press:  (trying to learn how to do this... didn't feel very effective at all)

5 x 95 lbs, 1 set

4 x 105 lbs, 2 sets

 

Strict OHP:

5 x 95 lbs, 1 set

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 5 mph (cooldown)

2 min @ 3 mph (cooldown)

total: 190 calories

[Cardinal_22]

Sunday June 29

 

I ended up going to the gym a lot earlier today than normal, but on the plus side it gave me tons of extra time to work on form and get things right.  Had an excellent workout overall.  Interestingly, my grip slipped pretty badly on my last heavy bench press rep.  Luckily I was at the bottom of the rep, but my hands slid outward making my grip super wide.  I could barely get the bar back to the racked position.  I spent the rest of the workout wearing lifting gloves.  I'm not sure exactly why it happened; I've never had this problem before.  I suspect it's because the A/C in the gym is terrible and my hands start to sweat like gangbusters.

Also - I tried doing power cleans for the first time today.  I'm absolutely awful at it, but it seems like it might be a great addition to my workout.  I could really feel it in my shoulders.

Finally, I wanted to mention that I solved the bathroom scale bodyfat measurement mystery.  My old (target) scale was set to "lean mode", while my new Aria scale was set to "normal" mode.  I did a bit of research, and apparently lean mode is for use by people who do intense workouts such as 2 hours, 3x / week.  I"m not sure if I qualify or not.  My impression is that I'm really somewhere in the middle of the two measurements.  For now, I'm going to leave the Aria scale in normal mode.  If necessary, I can always change it later.

Deep Squats:

5 x 135, 1 set

5 x 155, 5 sets  <- complete stop and pause at bottom, no bouncing.

 

Bench Press:

5, 5, 5, 5, 4 x 185 lbs  <- grip slipped on last rep at bottom

12 x 135 lbs, 5 sets  <- wide grip

 

Power Cleans:

5, 4, 4 x 115 lbs

 

DB Fly:
8 x 30 lbs, 5 sets

 

Traps in Cage:

15 x 225, 4 sets (forward)

8 x 275, 1 set (forward)

5 x 295, 1 set (forward)

5 x 315, 1 set (forward)

 

Back Extension:

10 x bodyweight, 1 set

10 x 45 lbs olympic bar, 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

6x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph cooldown

total: 220 calories

[Cardinal_22]

Monday June 30

 

Gym was really full today.  I couldn't get onto the leg curl machine, so I had to skip that part of the workout.  Everything else went well.  On a side note, I got to try out something called "fat gripz" on a (straight) curl bar.  It is a rubber grip that forces you to keep your hands open while lifting.  Interestingly, it really changed the stress on the curls to target your forearms more.  I may have to get a pair and give them a try.

Leg Press:

10 x 175, 195, 215, 235, 255, 275 lbs  (6 sets total)

5 x 295 lbs

 

Calf Raise:

10 x 195 lbs, 5 sets

 

Reg Pullups:

8 x bodyweight, 3 sets

 

DB Rows:

10 x 85 lbs, 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph

2 min @ 5 mph

 

7x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph (cooldown)

total: 250 calories

[Cardinal_22]

Wednesday July 2

 

I wanted to do squats today, but the only power rack in the gym was just too full.  In the end, I finally gave up and did auxiliary exercises instead.  On a positive note, I seem to have gained a few pounds over the last week.  But the bad news is that according to my scale, it's all bodyfat.  I don't think I look any fatter, but who knows?  Ugh.

Decline Bench:

5 x 135 lbs, 1 set

5 x 185 lbs, 1 set

3 x 205 lbs, 1 set

3, 2 x 225 lbs (2 sets total)

5 x 205 lbs, 3 sets

5 x 185 lbs, 3 sets

 

Seated Leg Press:

10 x 255 lbs, 5 sets

 

Leg Curls:

10 x 115 lbs, 5 sets

 

Calf Raise:

10 x 210 lbs, 5 sets

 

Decline Cable Fly:

10 x 30 lbs (each side), 5 sets

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

7x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph (cooldown)

total: 250 calories

[Cardinal_22]

Friday, July 4

 

Had to go to the gym early today because they closed at 4.  Plus, my gf and I wanted to spend the evening watching the fireworks in Annapolis.  The lifting part went great, but then I crapped out in HIIT because my hamstrings were so tired.  In a funny sort of way, it was a great feeling.  I'm definitely going to have DOMS tomorrow.  

Deep Squats:

5 x 135, 1 set

5 x 165, 5 sets  <-- focus on range of motion, no bouncing at bottom

 

Traps in Cage:

15 x 225, 5 sets

 

Standing Shoulder Press:

5 x 85 lbs, 5 sets

 

Seated DB Shoulder Press:

8 x 40 lbs

8 x 45 lbs

4 x 50 lbs

8 x 45 lbs

8 x 40 lbs

 

Lateral DB Raise:

10 x 20 lbs, 5 sets

 

BB Romanian Deadlift:

10 x 135 lbs, 1 set

10 x 155 lbs, 5 sets

then did farmers walk with 135 lbs still on barbell to put it on the bench press for someone

 

HIIT on Treadmill:

3 min @ 3 mph (warmup)

2 min @ 5 mph (warmup)

 

5x working sets:

     1 min @ 8.5 mph

     1 min @ 5 mph

 

2 min @ 3 mph cooldown

total: 190 calories