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JRB 09-20-2011 10:20 PM

Raising The Bar
 
Focus
------
- Christian discipleship
- Form and technique
- Strength
- Conditioning
- Sprinting
- Endurance
- Nutrition

Intro
------
Everything in my life is on and off. I need to become dedicated. Routine has always been the problem. I HAD to have a workout on this day or that day, if I missed a session...my whole week was screwed. I need to learn that I am a busy man and I will hit the gym, track, etc whenever I get the chance. Also, when I am pressed for time I need to have a backup plan.

I will not start out "balls to the wall" with everything. I will get one element of my focus rolling, then slowly incorporate something else. I will miss workouts, but I can't let that get me off track.

JRB 09-20-2011 10:36 PM

Goals (Will be updated as they are met)
------
- Discipleship
Win someone to Christ, extend daily prayer time, read gospels + Mere Christianity + Screw Tape Letters, get plugged into a mission group at church

- Form and technique
Get my bench form in order. I have made improvements, but still need a TON of work.

- Strength
Bench: 260 (Current: 210, Start 07/2011: 185)
Squat: 315 (Current: 245, Start 07/2011: 205)
Deadlift: 365 (Current: 295, Start 07/2011: 225)

- Conditioning
Incorporate some of Ross Enamait's routines.
Push my lactic threshold

- Sprinting
Run sub 6 minute 1.0 miles
Run sub 11 minute 1.5 miles

- Endurance
Run 5 miles

- Nutrition
Cut down on cereal (love the stuff) and fast food

JRB 09-20-2011 11:29 PM

Tuesday - September 13, 2011

-------------
Chest
-------------
Flat Barbell Bench Press - 135x5, 155x5, 175x4, 185x3, 190x1, 196.5x1, 202x1

(Superset)
Incline Bench Alt DB Press Left Arm - 35x10, 40x10, 40x8
Incline Bench Alt DB Press Right Arm - 35x10, 40x10, 40x6

Box to Floor Pushups - 5, 4, 3
Flat Alt DB Press Left Arm - 35x10, 35x10, 35x10
Flat Alt DB Press Right Arm - 35x10, 35x10, 35x10
Machine Chest Press - 175x6, 235x5 negatives
Machine Chest Press (Burnout) - 190,175,150,135,120,105,90,75

-------------
Ab Circuit
-------------
Weighted Decline Situps - 10
Russian Twists - 10
DB Side Bend - 10
Leg Raises - 8
Plank - 2 minutes

Summary/Thoughts:
-I made several improvements to my bench form today.
(1) kept my elbows in more.
(2) pushed from my feet all the way to my hands through the exercise.
(3) pinched my shoulder blades closer together
- Bench max from 183 to 202 over a month (most of this due to form)
- My chest felt much tighter than usual (again due to form)

JRB 09-20-2011 11:30 PM

Monday - September 19th, 2011

-------------
Legs
-------------
- Squats 5 min @ 95lbs - 81 reps
- DB Walking Lunges - 60x10, 60x10, 60x8
- Leg Press / Box Jumps (Superset) - 200x12, 12, 200x12, 12, 200x12, 12
- Calf Raises - 200x10, 200x10, 200x10
- Sumo Leg Press / Box Jumps (Superset) - 200x8, 8, 200x8, 8, 200x8, 8, 200x8, 8

Summary/Thoughts
- First endurance exercise like this with weights. Talk about brutal, man!
- After I killed my legs I went right into the rest of the session
- Loved the Sumo Presses, felt like I was hitting "missed" areas
- Had much difficultly walking rest of the day, left my legs in the gym

JRB 09-20-2011 11:43 PM

Tuesday - September 20th, 2011

--------------------
Chest/Shoulders
--------------------
BB Flat Bench
115x5, 135x5, 155x5, 185x3, 195x2, 205x1, 210x1

DB Front Raise
L - 20x10, 20x10, 20x10
R - 20x10, 20x10, 20x10

Machine Fly
100x8, 115x8, 115x7, 100x8

DB Side Raise
L - 15x10, 15x10, 15x10
R - 15x10, 15x10, 15x10

Machine Bench Burn Out
170x13, 150x3, 130x3, 110x3, 70x9, 50x12

Single Step Pushup
L 7, 4, 2
R 6, 3, 2

Summary/Thoughts
- More improvements on bench form, my arms were too far apart
- Bench max from 202 to 210
- My Pecs felt like they were going to explode after workout

Commander 09-21-2011 11:55 AM

Logged in.

Can't go wrong with reading the Bible and C.S. Lewis is a nice addition.

Here is a nice video and article on bench form:
http://www.t-nation.com/free_online_...nch_press_cure

Sounds like you got things in order, conditioning Ross Enamait style sounds great.

I like your first post, I also learned that lesson the hard way. I put myself in this little training box and wouldn't let myself think outside of it. Wasted years like that. I am much more open minded now.

JRB 09-22-2011 08:34 PM

Thank you are the link, Commander! I will try to look at it in depth this evening. I looked a couple of your videos and I think I saw a PA license plate. Where in PA are you from?

JRB 09-22-2011 08:46 PM

Thursday - September 22nd, 2011

--------------------
Back
--------------------

Power Clean
115x10, 115x10, 125x10

High Pull
125x10, 125x10, 125x10

Deadlift
225x8, 225x8, 225x8

Straight Legged Deadlift
135x10, 135x10, 135x10

((Superset))
Bent Over Rows/Single Box Pushups
95x10, L=10, R=10

Bent Over Rows/Decline Box Pushups
95x10, 10

Bent Over Rows/Walking Box Pushups
95x10, 30

Summary/Thoughts
- Need to start heavier on Power Cleans, end heavier on Deadlift
- Form isn't great on Straight Legged Deadlift, not moving my hips much
- Still jerking my shoulders on Power Cleans a touch

Commander 09-23-2011 12:48 AM

Quote:

Originally Posted by JRB (Post 920279)
Thank you are the link, Commander! I will try to look at it in depth this evening. I looked a couple of your videos and I think I saw a PA license plate. Where in PA are you from?

That's observant!

East of Pittsburgh a bit.

JRB 09-23-2011 10:04 AM

Quote:

Originally Posted by Commander (Post 920282)
That's observant!

East of Pittsburgh a bit.

Cool! When my wife and I were dating she lived in Squirrel Hill. Her mom is just south of Pittsburgh in Venetia, friends east of Pittsburgh in Braddock Hills (I believe), friends north in Penn Hills. I'm getting to know the area pretty well!

We are in Charleston, WV for the time being, will probably move close to her mom within 5 years.


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