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#71
12-04-2009, 11:54 PM
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thanks workout machine, stay tuned and watch the journey!
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#72
12-04-2009, 11:55 PM
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cardio got stomped today, spent the day in the yard putting up christmas decorations...next week..my cardio WILL get more attention, im in good shape anyways, but it seems cardio days are always missed, i need to fix this
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#73
12-05-2009, 10:07 PM
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cardio today: approx. 3 miles, down the hill then back up...its snowing today, made for a fun run!
hectic week, my lifting week will be sun, tues, thurs this coming week..then ill try to get it back on track to tues, thurs, sat i may stop taking zma, i am sleeping too good...i sleep thru my alarms usually and end up missing a morning workout, and i HATE doing it afterwork, cuz thats family time...ill give another week and see what happens..anyways, back in the gym tomorrow for some major progression!!
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#74
12-06-2009, 02:06 PM
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Squats:
135x8 205x5 225x5 285x5,5,5 Bench: 135x10 165x6 200x5,5,5 Deadlift: 135x8 225x5 275x3 335x5 Dips: BW+25x12,10 Incline Situps BWx15,15,15 -can tell i havent done situps in a while, my abs were sore...while doing them..haha -warmup reps are getting higher, i am trying to increase my endurance a little before i get too heavy and have to do my 5 rep sets..once i go back to DC, its more reps in a set, so im simultaniously trying to gain some higher rep endurance, but still stick to the 3x5 -still no straps for deads
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#75
12-07-2009, 11:35 AM
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nice brisk 22 degree morning...good day for a run! (once i got warmed up!!)
somewhere between 4 and 5 miles, took me an hour, nice pace
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#76
12-07-2009, 06:29 PM
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Hey big guy, if your trying to gain more endurance why not try higher reps.
Heres the thing you can still keep going heavy, just pyramid down in weight as you increase reps. Ive done 3x5 5x5 whatever and pyramiding down and so far Ive seen GREAT improvements in my main three lifts. Just thought you might want to give it a try. For example, Warmup: 135 for 10, 185 for 8, 225 for 5, 275 for 2 Working set: 320 for 5-6reps...drop to 275 for your next set (7-8reps), then drop to 225 for your last set (10 reps).
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#77
12-08-2009, 12:11 AM
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o yah, link...looks like it may be worth a try!!! im pretty much doing what you said for my warmups, but just stopping at the working sets...i may give it a go next workout...im torn, im afraid when i go back to my traditional dc workout my endurance may not be where i want it cuz im doing low reps all the time right now
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#78
12-09-2009, 12:26 AM
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in and out today, nothing special to report..went to work..got it done!
Squats: 135x10 205x8 225x4 290x5,5,5 BB Sh. Press: 95x8 130x5,5,5 BB Row: 135x8 170x5,5,5 Pullups:BWx7,5,5 Chinups:BWx9,6,6
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#79
12-10-2009, 10:41 AM
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Squats:
135x10 205x8 225x6 295x5,5,5 Bench: 135x10 185x4 205x5,5,5 Deadlift: 135x8 225x5 315x2 355x5 Dips: BW+35x8,6 Incline Situps BWx15,15,15 -next week I increase situps to 20 reps each set -deads: still no straps, all warmup sets double overhand grip, working set sumo -squats: since learning better form w/ hip drive I am progressing very nicely, it feels light -Bench: progressing very good now, same as squats, feels light! busy day today, in and out in 45 min...i was warming up the next lift while finishing off the prior
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#80
12-13-2009, 03:34 PM
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1 hr. of racketball before my lift today, didnt seem to affect my numbers at all..still progressing...after my next rotation of workouts, my lift will be at or above where I left off..time to start making more gains!!
Squats: 135x10 205x8 225x5 275x2 305x5,5,5 BB Sh. Press: 95x8 135x5,5,5 BB Row: 135x8 175x5,5,5 Pullups:BWx8,6,4 Chinups:BWx9,7,5
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