JRB Deadlifting

10 minutes eliptical

DL
135 x 8,8
185 x 5
225 x 5
275 x 5
315 x 3,2,1,
3,2,1,
3,2,1,
3,2,1. I think that was it.

decline abs
hypers
low rows

pressing

eliptical 10 mins

bench
45 x 10
95 x 10
115 x 8
135 x 5
155 x 5

declines
45 x 10
95 x 10
135 x 5
155 x 5
165 x 5

seated oh press
45 x 10
135 x 3
95 x 8
115 x 4

ez curls
70 x 8
90 x 5
80 x 5
70 x 8

decline situps

arms

bench
45 x 12
95 x 12
135 x 5
155 x 3 -- right pec & rot cuff still hurting during this movement.
95 x 20

oh press
95 x 10
135 x 5
155 x 5
135 x 5,5,5

dip machine
90 x 20
135 x 12,12,12,12,12

ez curls
70 x 12
80 x 8
90 x 3

hammer curls
25 x 10
30 x 10
35 x 3

06.03.2010
Bench
45 x 10
95 x 10
105 x 10
135 x 10
155 x 5

Seated ohp smith machine

Ez curls
Up to 80 x 5
Hammer curls

06.07.2010
Walk ¼ mile
Deadlifts
135 x 12,10
185 x 5,5
225 x 5
275 x 3
315 x 3
335 x 2
345 x 1

Hypers
Low rows
Decline abs
Walk ¼ mile

swim

200m free untimed
8 50m breast. around 60 seconds a piece.

back

Hi Al!
@24 hr fitness

eliptical 10 mins

trying to get restarted in pop pop pop back work for the umpteenth time
deadlifts
135 x 10,10
185 x 8,5
225 x 5
275 x 4
295 x 3
315 x 2
335 x 1

Got a comment about that being a lot of weight.

Wanted to do hypers, but there was strange activity going on there.
low rows
abs

24 hour fitness

Hi Al! I joined 24 hour fitness by my work today. They have a 25 m lap pool.

10 mins eliptical
dip machine
lat pulldowns

update

tore my pec/delt or something last week. Ice & double dose aleve.
this week, run/walk 30 mins

workouts

Tues was
stairmaster
Arms. Bunch of cable curls
cable tris
l-flyes (shoulders are still hurting from pushups max a while ago) feeling a little better today. need to remember to do these.
jog

Today
walk crescendo to run 1 mile in 9:47 + 1/8 mile cooldown walk
DL
135 x 10,10,10
225 x 5
275 x 5
315 x 41 total reps. This was broken up over 17 minutes in small sets of 1 to 5.
lat pulldowns
hypers

legs

stairmaster 20 minutes
leg sled
200 x 10,10
300 x 10
400 x 10,10,12
hamtracker
leg extension
treadmill 1/2 mile run/walk.

back

run 1 mile
deadlifts
135 x 5,5,5
225 x 5
315 x 5
365 x 2
405 x 1
315 x 5
shrugs
225 x 12,12,8
cable low rows
lat pull downs
decline abs

back

run/walk 1 mile
deadlift
135 x 5, 5, 5
225 x 5
275 x 5
315 x 5
335 x 2
365 x 1
385 x 1
405 x 1

supported chest rows
low cable rows
lat pulldowns
1 armed cable high row

run 1 mile. walk 1/4 mile
bench
135 x 5,5
185 x 5
225 x 5
275 x 5
285 x 3
295 x 1

pushups 64

push presses
145 x 3,2,2
155 x 2
165 x 1

incline presses
reverse curls

feb 10

clean & press
135 x 3,1,1,1
155 x 1
165 x 1
175 x 1
185 x 1
155 x 1,1,1

high pulls
155 x 3,3,3,3

deadlift
225 x 1,2,5
275 x 3
315 x 1
365 x 1

hypers
1 arm high cable rows
decline abs
shrugs

back

deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5,5,2,1,2,3,1,2,3,1,2,3,1

hypers
decline abs
lat pulldowns
chest supprted tbar rows
machine rows

push presses et al

push presses
135 x 5
155 x 5
165 x 5
170 x 3
175 x 3

pushups x 20

incline bb press
135 x 5
155 x 5
175 x 5
185 x 3
190 x 3
195 x 3

ez curls
machine curls
seated machine oh press
rope tris
lat raises

pushups over weekend & workout

Tested at 80 pushups including some rests at the top this weekend.

Today I did
bench
135 x 5,5,5,5
185 x 5
225 x 3
245 x 2
265 x 1
285 x 1
305 x 1

incline bench
135 x 5
155 x 5,5,5

overhead tris
forward and reverse wrist curls
cable curls
lateral raises

workouts

Yesterday:
powercleans on thicker squat bar. 145 for sets of 3-5. some presses with the same. Also did some at 155.
low rows
lat pulldowns
wrist curls, front and back.

Today
run 15 minutes. some sets of pushups.

tested yesterday at 71 pushups

pushups et al

Here are 2 pushups programs from Pavel.
http://www.specialtactics.com/MILFIT4.pdf
I tried the first one & I did increase my pushups with it. After that, I decided that the way to do more pushups was to do a shit-ton of pushups throughout the day. I am basically doing 300 minimum & 500 maximum. It's not too hard, but it is kind of a bother to fit them in. I'm doing 100 in the morning, 100 in the afternoon, 100 at night. And I then try to fit in 200 extra somewhere. I keep it easy by doing 3 sets of 33 (I know that's only 99 Noshow, give me a break), or 2 sets of 50, or 4 sets of 25 or some kind of combination of that. It's gotten to the point where my front delts & shoulder joints are feeling pretty bad so I have to kind of be aware of that. Otherwise, it appears to be working pretty well.

I can do about 50 at a time now & haven't really tested myself too much further.

I did a light workout at the new big iron.
200-400 on the legsled for about 10 sets of 10 or so.
legs, back and abs. nothing heavy.