Mixin' it up with 5/3/1: Strong AND Fast!
11-26-2010 10:08 PM
1000 20lb. DB swings before bed. Take that, glycogen!
11-26-2010 10:41 PM
parallel grip OH Press could be easier on the shoulders, its just not very practical for most people.
great job on the PR and that's a ridiculous number of swings
11-27-2010 12:12 PM
I'll try a parallel grip with the dumbbells next time. The soreness usually goes away after a few days, so I should be back to normal by then.
11-27-2010 11:13 PM
Fairly easy day today. Did some work on the heavy bag this morning and tonight along with some core work. Should be good to go for belt testing Monday and Tuesday.
11-29-2010 10:25 AM
Fighting a cold here, but hit the weights anyway.
Incline Bench: 95/5, 135/5, 185/5x2, 155/8, 135/10x2
EZ Bar Curls: 75/10, 95/10x3, 75/15
Chest Fly (slow on Total Gym, highest resistance): 10x4, 15
Hammer Curls: 30/10x4, 25/10
11-30-2010 04:21 PM
Cold's slightly better, despite not getting enough sleep due to work. Did some kickboxing last night for cardio. Nothing crazy, but it was decent. Squats today:
Squats: 135/10, 185/5, 235/5, 255/4, 255/3, 255/4, 145/15, 145/10, 145/15
Hip Thrusts: 90/20, 90/20, 90/20
One-Leg Calf Raises: 15, 15, 15
12-01-2010 03:07 PM
It's my low-carb day today, so I kept it pretty light. I did about 15 minutes of shadow boxing and heavy bag work for technique, then strapped on my wrist and ankle weights for some jumping jacks and other basic calisthenic stuff.
12-01-2010 05:41 PM
12-02-2010 02:05 PM
Had a nice, quick workout today as I'm pressed seriously for work and won't be getting to sleep until tomorrow morning. A bunch of Y-presses and curls in the 8-10 rep range. Short rests, then back to work. Yay...
12-03-2010 03:07 PM
Deads, pull-ups, and rows on the Total Gym today.
Deads: 135/5, 185/5, 235/5, 290/10, 290/7x2
12-03-2010 04:05 PM
12-06-2010 09:52 PM
Decent incline bench based workout today. I forget the exact numbers, but it felt good. I kept it short because we had the first half of belt testing tonight. That was a good workout as well.
12-07-2010 12:13 PM
Leg day. More karate testing tonight. New PR on squats, ch'yeah!
Leg Extensions: 100/15, 100/20, 100/30
Standing Calf Raises: 90/30x3
Side to Side Box Jumps: 30x3
12-08-2010 05:45 PM
Karate testing went pretty well last night. Lots of cardio, so I got that in. I was awarded a blue belt, so that's pretty cool as well. Today was an optional cardio day for me, but my weight is already down and it's also my low/no carb day, not to mention I'm still fighting a cold, so I just took the day off. I'm about to go pick up another set of 45's so I can maybe max out on deadlifts Friday. I'll check back in tomorrow.
12-09-2010 12:13 PM
I went in to the gym for the first time in months today and had a fantastic workout in very little time. Started with Shoulder "Y" presses working up to 55 lb. DB's for 5 reps and did a handful of sets at that weight. Then dropped back to 35's and did 10-15 rep sets, supersetted with straight curls, shoulder flys, and tricep extensions. I also filled my rests with various ab moves. Finished in 30 minutes, hit some heavy weights, and had a crazy pump without totally exhausting myself. Huzzah!
12-10-2010 01:45 PM
BEAST MODE! Deadlift day.
Warm-Ups: Blah blah blah, whatev.
Deads: 380/1x3 (I didn't think I'd be able to get this. I failed my first attempt, yelled and grunted a little, hit the door a few times, then came back and nailed it. NEW PR!!!)
Straight Leg Deads:135/10x3
Hip Thrusters: 90/20x3
Wide Grip Pull-ups (slooow): -/10x3
DB Swings: 25/50x3
Standing Calf Raises: 90/20x3
Cable Pulls (Total Gym): -/20x3
12-12-2010 09:52 AM
Easy day playing basketball at the gym yesterday morning, then I pretty much ruined my low-carb weekend at a church Christmas banquet. Oh well, it happens.
12-13-2010 11:21 AM
Killer workout today, beast mode is still in full effect.
Bench Press: 135/2, 185/2, 205/2, 225/1, 235/1x2
(nice and relaxed, 2-3 min. breaks)
EZ Bar Curls: 65/15x5
Lying Tri Ext. (dumbbells): 30/10x3
Cable Flyes: Total Gym highest resistance/15x5
12-15-2010 12:04 AM
Squats this morning, with assorted leg stuff.
Squats: 135/2, 185/2, 235/2, 285/1, 335/1, 385/FAIL (grrr. I over-estimated myself and went for too much. Lesson learned) 235/10, 235/10, 235/10
Standing Calf Raises:80/40x6
Leg Extensions: 100/20x3 (slow w/ squeeze at the top)
I had karate tonight and we did some push-ups, but not really a full workout by any means. I came home and did some kickboxing and plyo work on my own for about 30 minutes. Body fat is down to 7.5% according to my calipers and a seven fold test. I'm guessing that's about 2% low, but it's still progress, so I'm not complaining. I'm doing my best to keep the diet 100% in check getting the right macros at the right times so I can keep changing my body composition without losing any weight. I really like being @200 lbs.
12-15-2010 01:17 PM
'Insanity' this morning, fasted and it's a low/no carb day for me today. I'm getting irritable already...
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