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#1
09-20-2011, 10:20 PM
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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. Last edited by JRB; 09-20-2011 at 11:26 PM. 
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#2
09-20-2011, 10:36 PM
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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 Last edited by JRB; 09-20-2011 at 11:27 PM.
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#3
09-20-2011, 11:29 PM
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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) Last edited by JRB; 09-20-2011 at 11:43 PM.
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#4
09-20-2011, 11:30 PM
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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 Last edited by JRB; 09-20-2011 at 11:40 PM.
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#5
09-20-2011, 11:43 PM
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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
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#6
09-21-2011, 11:55 AM
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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.
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#8
09-22-2011, 08:46 PM
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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
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#9
09-23-2011, 12:48 AM
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Quote:
East of Pittsburgh a bit.
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#10
09-23-2011, 10:04 AM
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Quote:
We are in Charleston, WV for the time being, will probably move close to her mom within 5 years.
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