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.

Days ranked by evil.

level of evil	date	total pushups
1	12/18/2009	808.5
2	12/19/2009	588.0
3	12/14/2009	441.0
4	12/12/2009	392.0
5	12/20/2009	318.5
6	12/11/2009	245.0
7	12/17/2009	228.7
8	12/21/2009	228.7
9	12/22/2009	220.5
10	12/15/2009	196.0
11	12/10/2009	147.0
12	12/13/2009	122.5
13	12/16/2009	65.3
14	12/23/2009	61.3

From Pavel Tsatsoline's "Hit the deck" program.

		max		nbr of pushups per set	interval in min	minutes total	number of workout	total pushups
						600
Thursday	12/10/2009	49	30%	14.7	60	600	10.0	147.0
Friday	12/11/2009	49	50%	24.5	60	600	10.0	245.0
Saturday	12/12/2009	49	60%	29.4	45	600	13.3	392.0
Sunday	12/13/2009	49	25%	12.25	60	600	10.0	122.5
Monday	12/14/2009	49	45%	22.05	30	600	20.0	441.0
Tuesday	12/15/2009	49	40%	19.6	60	600	10.0	196.0
Wednesday	12/16/2009	49	20%	9.8	90	600	6.7	65.3
		49						0.0
Thursday	12/17/2009	49	35%	17.15	45	600	13.3	228.7
Friday	12/18/2009	49	55%	26.95	20	600	30.0	808.5
Saturday	12/19/2009	49	30%	14.7	15	600	40.0	588.0
Sunday	12/20/2009	49	65%	31.85	60	600	10.0	318.5
Monday	12/21/2009	49	35%	17.15	45	600	13.3	228.7
Tuesday	12/22/2009	49	45%	22.05	60	600	10.0	220.5
Wednesday	12/23/2009	49	25%	12.25	120	600	5.0	61.3

pushups / pull

10 mins cardio

49 pushups. On my way to 100!!!!

rack pulls from above knee
135 x 10
225 x 10
315 x 5
405 x 5
455 x 5
485 x 3
515 x 3
535 x 3
565 x 2
585 x 2
495 x 5

shrugs
315 x 5
225 x 5,5

lat pulldowns
low rows

bench

bench
135 x 5,5
185 x 5
225 x 3
245 x 2
275 x 8,2
225 x 6
205 x 7
185 x 8
135 x 12

rope tris
cable curls
ez curls
oh db tris
chest press
db curls

bench assist

bench lockouts
135 x 5
3 board
225 x 5
275 x 5
315 x 3
4 board
335 x 2
355 x 2
375 x 1
395 x 1
405 x 0
3 board
335 x 3,3,3

incline presses
135 x 5
155 x 5
185 x 5
195 x 5
200 x 3

cable curls
rope triceps
OH seated press machine
machine curls
db curls
lat raises

legs

20 mins eliptical
leg sled
200 x 12,12
300 x 10,10
400 x 12,10,10,10

leg extensions
hamtracker
crotch machine

treadmill ~ 10-15 minutes up to 15% incline & back down.

bench

bench
135 x 12,15
225 x 5
245 x 2
275 x 7,4
225 x 5
185 x 8
135 x 12

ez curls
90 x 8
80 x 8
60 x 12,10

curl machine
decline bench
135 x 5
225 x 5,5,5
chest press machine

walk/run 1 mile 12ish minutes

legs / back

warmup 5 mins.

rack pulls from just above knee. 4th hole, white rack
135
225
315 x 5
405 x 4
465 x 3
495 x 2
515 x 1
535 x 1
555 x 1
575 x 1
600 x 1

shrugs
315 x 5,5,5
225 x 8,10,12
135

leg sled
300 x 8,12
400 x 5,8
500 x 5,8
600 x 6,6,6

machine cable rows