My Diary

Strength Training 09/22/08

All weights in pounds.

A Turkish Getup 2x5@25 (each side)

B One-Arm Swings 2x10@62.5 (each side)

C Core Push Press + Goblet Squats 3x10@52.5

D Assisted Pull-up 1x10@-130, 2x10@-145

E1 Front Squat + High Pull 3x12@62.25 (each side)
E2 Front Squat + Lateral Raise 3x12@17.5 (each side)

F1 Pushups 3x15@BW (each side)
F2 Row 3x10@62.5 (each side)

A Turkish Getup - Remember when I was talking about DOMS in my midsection earlier? Well, they were very much in evidence here.

B One-Arm Swings - Symmetry re-achieved as I added the platemates to get to 62.5.

C Core Push Press + Goblet Squats - Arms were pretty ok here, it was the legs that did the complaining.

D Assisted Pull-up - Led off with a set of -130 today but I knew that wouldn't hold for the next two sets, so I backed it off to -145.

E1 Front Squat + High Pull - Difficult to start, but once started it got easier.

E2 Front Squat + Lateral Raise - Getting more control here.

F1 Push-ups - 15 for all sets, which brings the total number of push-ups done to 90.

F2 Rows - This seems a lot easier than the push-ups - not sure why, but they do.

Overall - Metabolic difficulty today, as well as extra sweat, no doubt due to the extra water weight I'm carrying around. Still, a good showing regardless. Wednesday will be the last time I'll be doing this workout as it's time for a change, which Tim will give me on Saturday.
 
Strength Training - 09/24/08

All weights in pounds.

A Turkish Getup 2x5@25 (each side)

B One-Arm Swings 2x10@62.5 (each side)

C Core Push Press + Goblet Squats 3x10@52.5

D Assisted Pull-up 1x10@-130, 1x10@-145, 1x7@-145 1x3@-145

E1 Front Squat + High Pull 3x12@62.25 (each side)
E2 Front Squat + Lateral Raise 3x12@17.5 (each side)

F1 Pushups 3x15@BW (each side)
F2 Row 3x10@62.5 (each side)

A Turkish Getup - Did these satisfactorily today. I could probably up the weight next time I do them.

B One-Arm Swings - I'm not sure what happened here, but these just were not clicking today, especially the first set. Makes me more convinced kettlebells are the way to go for this exercise.

C Core Push Press + Goblet Squats - Still a struggle, but not as much as one before.

D Assisted Pull-up - I'd've liked to have at least finished out the 3rd set in one go, but it just was not happening.

E1 Front Squat + High Pull - Gotta remember to stand fully for these.

E2 Front Squat + Lateral Raise - Right side is better than my left here but that's not a surprise.

F1 Push-ups - Still 15 (thankfully).

F2 Rows - Hanging tight here with a good showing at 62.5.

Overall - I think this is the last time through for this workout as I'm due to get a new one from Tim on Saturday. I'd've preferred a better showing on the swings and pullups, but they weren't bad by any means.
 
Strength Training - 09/27/08

A V-ups - 2xAMRAP (20)

B Rotating Plank - 4 pts 30 sec each x2

C Cable Core Press - 2x10

D Side Plank w/Cable Row - 1x20

E Cable Row - Drop Setx2

F Machine Press - Drop Setx2

G Suitcase Deadlift - 1x50@25 (each hand)

H High Intensity Training (Treadmill) - 1x5 minutes (7.0 incline, 3.5 speed)

I1 Pulldown - Drop Setx2
I2 Shoulder Press - Drop Setx2

J Bulgarian Split Squat (assisted - chair for balance) - 1x25 (each leg)

K High Intensity Training (Treadmill) - 1x5 minutes (7.0 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - I kind of figured I'd see these in my normal workout. Tim didn't say anything about my form, but it still feels to me like they're more like L-ups.

B Rotating Plank - I'm not entirely sure when or why, but I've gotten a lot stronger with my planks lately. The rotation starts with your normal plank, then 30 seconds later, switch to a side plank (I go with my left side first) for 30 seconds then back to a regular plank for 30 seconds, then to a side plank on the right side for 30 seconds. That I can do 2 sets of these is progress.

C Cable Core Press - Another oldie but a goodie. Though I do have to remember to keep my feet at shoulder width apart.

D Side Plank w/Cable Row - Another compound exercise here, which isn't as bad as it sounds because you're concentrating on the rowing, leaving the plank alone for the most part.

E Cable Row - It's been a while since I've done any sort of drop set so this was kind of a shock to the system.

F Machine Press - We did the first set of these with dumbbells, but since Tim felt that speed was the essential aspect of the drop set, we moved to a machine where the weight could be adjusted much quicker.

G Suitcase Deadlift - I have to get back into doing these, as it's been a while since I've done them. It's a psychological thing mostly, but one I hope to get around.

H High Intensity Training (Treadmill) - Coming off the deadlifts, this was definitely a hard 5 minutes to get through. Still, I like the way it mixes things up.

I1 Pulldown - Not really much to say here, other than that I was definitely feeling these toward the end.

I2 Shoulder Press - I think I was kind of petering out at this point but got through this one ok.

J Bulgarian Split Squat - We actually did these out of order today, because Tim had forgotten them, having put me on the treadmill (K) first. Not that it really matters, because my legs would've been shot in any case. As it was I had trouble standing at the end of working each leg. I did use a chair for balance, but I hope to get good enough with these to do them freestyle.

K High Intensity Training (Treadmill) - This seemed easier than the first time around only because we did these out of order, so I got to do this before the BSS above.

Overall - A good workout - this will be the workout I'll be doing when I don't see Tim. I think it will give my body something to adapt to because there doesn't seem to be as many full body exercises (like the Core Push Press + Squat) as in the previous workout. The idea though is to keep moving, trying to rest as little as possible, though Tim indicated that a rest after the 1st treadmill session should be taken. Even though we got down as far as K in the alphabet (L if we hadn't supersetted the last two drop sets) the workout took about an hour.
 
Good work Stingo!

I saw superman planks as part of your routine. Those are my favorite!

What cadence are you aiming for in spin? I find if I hit a hard hill eary in the class my legs get used to the increase fairly quickly and then after I recover from that hill I can hit it again with a higher cadence and maintain more push throughout the class. Eventually as my legs adapt I'm pushing much harder up steep hills with nearly a flat road cadence.

That is how I managed the bike during the hilly course at the half ironman.

There have been a handful of times I max out my spin bike. Its up as high as it can go without stopping the fly wheel! But cadence is NOT high those times. Its probably 60-70 My instructor is a great motivator (I'm sure yours is also) and she gets us to at least TRY the heavy stuff mentioning we can always just turn it back down. More often than not we just leave it there for the challenge.

At any rate you're doing great. How are vanity goals going? :)
 
Strength Training 09/29/08

Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets.

A V-ups - 2xAMRAP (20)

B Rotating Plank - 4 pts 30 sec each x2

C Cable Core Press - 2x10@25

D Side Plank w/Cable Row - 1x20@15

E1 Cable Row - Drop Setx2 30, 25, 25; 30, 30, 25
E2 Machine Press - Drop Setx2 30, 25, 25; 30, 30, 25

F Suitcase Deadlift - 1x50@25 (each hand)

G High Intensity Training (Treadmill) - 1x5 minutes (7.0 incline, 3.5 speed)

H1 Pulldown - Drop Setx2 30, 30, 30; 30, 30, 30
H2 Shoulder Press - Drop Setx2 30, 30, 30; 30, 30, 30

I Bulgarian Split Squat (assisted - chair for balance) - 1x25 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (7.5 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - Still working at these to get more in with good form.

B Rotating Plank - This seemed more difficult today but I did ok with them.

C Cable Core Press - I need to do this with more weight.

D Side Plank w/Cable Row - Again, more weight needed here.

E1 Cable Row - I need to get used to doing these on the functional trainer, especially as doing anything on the FT seems more difficult than other machines.

E2 Machine Press - Did this as a superset with the rows - it just seemed more natural that way, and it kept me moving.

F Suitcase Deadlift - I need to get more depth to get the dbs to touch the ground.

G High Intensity Training (Treadmill) - A challenge, coming right off the DLs.

H1 Pulldown - I'll need to add weight here too.

H2 Shoulder Press - I think this was the exercise that I was closest to guessing my true initial weight.

I Bulgarian Split Squat - My project here will be to get as many unassisted BSS as I can.

J High Intensity Training (Treadmill) - And more treadmill work to round things out.

Overall - Not as intense of a workout, mainly because I inadvertently lowballed my starting weights. Using the functional trainer, it just seems more difficult than other (cable) machines.
 
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sparrow said:
Good work Stingo!

I saw superman planks as part of your routine. Those are my favorite!

What cadence are you aiming for in spin? I find if I hit a hard hill eary in the class my legs get used to the increase fairly quickly and then after I recover from that hill I can hit it again with a higher cadence and maintain more push throughout the class. Eventually as my legs adapt I'm pushing much harder up steep hills with nearly a flat road cadence.

That is how I managed the bike during the hilly course at the half ironman.

There have been a handful of times I max out my spin bike. Its up as high as it can go without stopping the fly wheel! But cadence is NOT high those times. Its probably 60-70 My instructor is a great motivator (I'm sure yours is also) and she gets us to at least TRY the heavy stuff mentioning we can always just turn it back down. More often than not we just leave it there for the challenge.

At any rate you're doing great. How are vanity goals going? :)
Click to expand...

Hi Sparrow :) /wave

To be absolutely honest, I didn't know what cadence to shoot for, since it was only recently that my instructor introduced cadence checks, and even then, only sporadically. In the spinning orientation course I took, we learned that cadence on a hill should be 60-80, and on flat road it should be 80-110. Knowing that now, I do my own cadence checks to be sure I'm hitting that range.

To my knowledge I've not ever maxed out a spin bike before, but it's certainly a goal to shoot for. As for being a motivator, I need to learn how to be a good one without being a cheerleader. I'm not sure if you caught it in my log, but I got my certification to teach spinning in mid September. (That's the spinning orientation course I mentioned.)

Vanity goals are stalled at the moment as I'm coming off a week long diet break, ready to start dropping weight again. Thanks for stopping by. :)
 
stingo said:
Hi Sparrow :) /wave

To be absolutely honest, I didn't know what cadence to shoot for, since it was only recently that my instructor introduced cadence checks, and even then, only sporadically. In the spinning orientation course I took, we learned that cadence on a hill should be 60-80, and on flat road it should be 80-110. Knowing that now, I do my own cadence checks to be sure I'm hitting that range.

To my knowledge I've not ever maxed out a spin bike before, but it's certainly a goal to shoot for. As for being a motivator, I need to learn how to be a good one without being a cheerleader. I'm not sure if you caught it in my log, but I got my certification to teach spinning in mid September. (That's the spinning orientation course I mentioned.)

Vanity goals are stalled at the moment as I'm coming off a week long diet break, ready to start dropping weight again. Thanks for stopping by. :)
Click to expand...

Thats awesome Stingo! I did catch that but for some reason I didn't catch the part that it was a spin cert. Congratulations!

Cadence is a good measure but its really the total package that makes a difference. The instructor that I like the best reminds us that you can have a fast cadence all you want but if its not matched by significant "gear" then on a real bike you're really not going that fast at all! That statement hit home for me the first time I heard it.

When we do downhill runs the "downhill" part is in our head because she makes us crank up resistance and "fly" down that hill instead of spinning out or "coasting" which you can't do on a spin bike. Of course when we turn it up to go downhill its the same resistance we were using to plow up that hill just a moment ago :)

Anyway, she would rather us slow our legs, heavier resistance with a smooth push than to spin them out just to hit a number. Its easier to slow them, add weight and work on increasing the cadence over time then the other way around. Legs have to get used to the load.

So congrats again! Sometimes a diet break is good. I've been on one for over a month! haha
 
sparrow said:
Thats awesome Stingo! I did catch that but for some reason I didn't catch the part that it was a spin cert. Congratulations!

Cadence is a good measure but its really the total package that makes a difference. The instructor that I like the best reminds us that you can have a fast cadence all you want but if its not matched by significant "gear" then on a real bike you're really not going that fast at all! That statement hit home for me the first time I heard it.

When we do downhill runs the "downhill" part is in our head because she makes us crank up resistance and "fly" down that hill instead of spinning out or "coasting" which you can't do on a spin bike. Of course when we turn it up to go downhill its the same resistance we were using to plow up that hill just a moment ago :)

Anyway, she would rather us slow our legs, heavier resistance with a smooth push than to spin them out just to hit a number. Its easier to slow them, add weight and work on increasing the cadence over time then the other way around. Legs have to get used to the load.

So congrats again! Sometimes a diet break is good. I've been on one for over a month! haha
Click to expand...

Yeah I think I'm being kind of a reactionary because the instructor I usually take classes with seems to emphasize gear over cadence - only recently has he (as I noted above) done cadence checks etc. So I've been limiting the gear and trying (like you said) for smooth controlled pedal strokes.

And yes, it's a spin cert (you should take it - you'd do well, if you've not done it already) - I'm not as accomplished as a cyclist as you or Todd but I think I know enough to motivate others to try spinning and/or stick with it.
 
Strength Training - 10/01/08

Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets.

A V-ups - 2xAMRAP (21)

B Rotating Plank - 4 pts 35 sec each x2

C Cable Core Press - 2x10@35

D Side Plank w/Cable Row - 1x20@25

E1 Cable Row - Drop Setx2 35, 35, 30; 30, 30, 25
E2 Machine Press - Drop Setx2 35, 35, 30; 30, 30, 25

F Suitcase Deadlift - 1x50@25 (each hand)

G High Intensity Training (Treadmill) - 1x5 minutes (7.5 incline, 3.5 speed)

H1 Pulldown - Drop Setx2 35, 35, 30; 35, 35, 35
H2 Shoulder Press - Drop Setx2 25, 25, 25; 25, 25, 20

I Bulgarian Split Squat (unassisted) - 1x25 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (7.5 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - These are more L-ups than V-ups but they're coming along slowly but surely.

B Rotating Plank - This seemed more difficult today but I did ok with them.

C Cable Core Press - Still finding my way/weight here.

D Side Plank w/Cable Row - Same as C.

E1 Cable Row - I could've done 40's but for some reason my left leg is not able to support counterweight. My right leg is though.

E2 Machine Press - Again, problems with leg strength hindered progression - might ask the woman who runs the gym for some advice.

F Suitcase Deadlift - It's really hard to get down to the ground with 25 lb dumbbells without rounding your back. Just saying...

G High Intensity Training (Treadmill) - My calves tend to cramp up on this run. Enough to be noticeable but not quite enough to make me stop.

H1 Pulldown - Same as the other FT exercises - more weight needed.

H2 Shoulder Press - Yup zeroing in on the correct weight for these.

I Bulgarian Split Squat -But for a few resets, I was able to do these without holding on to anything for the entire set. YAY!!!!! (and it only took 3-4 years lol).

J High Intensity Training (Treadmill) - A finisher - not so bad as G though as the calves stayed quiet.

Overall - More figuring out the functional trainer is needed. But, the big news here is the BSS. First time I've done an entire set without having to hold on to anything!
 
Strength Training - 10/05/08

All weights in pounds.

A DB modified snatch - 5x3@40,45,50,55,60

B Step-up with DB overhead - 3x10@15 (DB on side of non-working leg)

C Side Plank with Cable Row - 3x20

D Bulgarian Split Squats - 2xAMRAP (20)

E Plyometric Push-ups 3x10

A DB modified snatch - First time in a while that I did higher weights, lower reps, and it felt good. I'm not sure what the modification was, but I do know that I got to 60 (which is the highest DB weight at PF).

B Step-up with DB overhead - These were harder on my shoulders than my legs I think. Just created more effort on my body, which was the point I suppose, but Tim said I was noticeably better in my balance for these.

C Side Plank with Cable Row - Something from my regular workout - getting the hang of these I think as I was able to increase the weight.

D Bulgarian Split Squats - Given my performance on the BSS last week I was hoping to wow Tim with my progress. Sadly, it wasn't as great as I was hoping as I did need the chair to help me balance. Ah well part of the learning curve.

E Plyometric Push-ups - Been a while since I've done these, but I think I did ok. Tim seemed to be happy with my performance so I'll leave it at that. (Though I will say I only just got off the ground lol.)

Overall - A good workout, with 10 minutes to spare. I think I'm finally adapting to these workouts as I'm not as winded as I was when I first started working with Tim. Come to think of it, it will be a year that I've been working with Tim (in about a month and a half) - funny how time flies.
 
sparrow said:
Thats awesome Stingo! I did catch that but for some reason I didn't catch the part that it was a spin cert. Congratulations!

Cadence is a good measure but its really the total package that makes a difference. The instructor that I like the best reminds us that you can have a fast cadence all you want but if its not matched by significant "gear" then on a real bike you're really not going that fast at all! That statement hit home for me the first time I heard it.

When we do downhill runs the "downhill" part is in our head because she makes us crank up resistance and "fly" down that hill instead of spinning out or "coasting" which you can't do on a spin bike. Of course when we turn it up to go downhill its the same resistance we were using to plow up that hill just a moment ago :)

Anyway, she would rather us slow our legs, heavier resistance with a smooth push than to spin them out just to hit a number. Its easier to slow them, add weight and work on increasing the cadence over time then the other way around. Legs have to get used to the load.

So congrats again! Sometimes a diet break is good. I've been on one for over a month! haha
Click to expand...

Only Katie could love superman planks :)
 
Strength Training - 10/07/08

Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand.

A V-ups - 2xAMRAP (21)

B Rotating Plank - 4 pts 35 sec each x2

C Cable Core Press - 2x10@40

D Side Plank w/Cable Row - 1x20@30

E1 Cable Row - Drop Setx2 40, 35, 30; 35, 30, 25
E2 Machine Press - Drop Setx2 40, 35, 30; 35, 30, 25

F Suitcase Deadlift - 1x50@25

G High Intensity Training (Treadmill) - 1x5 minutes (7.5 incline, 3.5 speed)

H1 Pulldown - Drop Setx2 40, 35, 30; 35, 30, 25
H2 Shoulder Press - Drop Setx2 35, 30, 25; 30, 25, 20

I Bulgarian Split Squat - 1x25 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (8.0 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - These are the suck still, but not quite as much of the suck as before.

B Rotating Plank - Much stronger here than the last time I did these.

C Cable Core Press - Added more weight, but I think I could still add a little bit more.

D Side Plank w/Cable Row - Same as C - added weight, but could handle a little more.

E1 Cable Row - I think I finally got my weights dialed in on the functional trainer. I felt appropriately worked/exhausted - I just need to be quicker on the draw to change weights and resume - or I'll ask the person who's overseeing the gym at the time to help me.

E2 Machine Press - These were really awkward with 40's but I did them. Hopefully this will be a bit better next time.

F Suitcase Deadlift - I've been fighting off some kind of cold or virus the last couple of days, as I had a low grade headache (fever?). Doing these made it a high grade headache for a bit, but I made it through the set - but I still need to concentrate on getting the dumbbells to the ground without rounding my back.

G High Intensity Training (Treadmill) - Little to no cramping here, which hopefully is a good sign I'm getting used to being on the treadmill again.

H1 Pulldown - Though I used the same weight as I did with the row and pulldown it feels like I could go another plate or two on this one.

H2 Shoulder Press - Another exercise I think got right weight-wise - the 35's were a challenge to be sure.

I Bulgarian Split Squat - I got all 25. Unassisted. Without toppling over. YAY.

J High Intensity Training (Treadmill) - I think I might change tactics here and bring down the incline and ramp up the speed.

Overall - Hey look! A workout! This was an unexpectedly good workout for a few reasons some of which I've listed above. First, I think I'm fighting off some kind of bug, so I expected to be weaker than I was. Second, I finally got the weights dialed in on the functional trainer, and will get someone's help to make sure these are true drop sets I'm doing. Third, I finally was able to nail the bulgarian split squat without toppling over and without having to hold on to anything. This is a major big deal for me as it's something I've been trying to work on in one form or another for at least the past year and a half. So, very happy with my results here.
 
Strength Training - 10/10/08

All weights in pounds. Reps listed are per arm for B and C.

A Assisted Pull-up - 10@-175, 8@-160, 6@-145, 10@-115, 10@-85, 10@-70, 4@-55, 1@-40, 0@-25

B DB Squat w/Alternating Push Press - 6@15, 3@25, 5@35, 5@40, 5@45, 3@50

C DB Renegade Row - 5@15, 9@15, DB Row - 20@15

D Push-ups 1x20 (feet on ground), 1x15 (feet on lower bench), 1x10 (feet on hammer bench)

A Assisted Pull-up - Lots of pull-ups today, since we hadn't done those in a while. For whatever reason I was particularly strong today in these, so much so that Tim wants to try for an unassisted pullup next week.

B DB Squat w/Alternating Push Press - Another good showing here I think - though my left shoulder gave out sooner than my right.

C DB Renegade Row & DB Row - Another exercise I've not done in a while. We didn't do the push-up here, for which I was grateful because the dumbbells at PF are circular, and hard to keep steady as it is in a renegade row. The DB row set was set up similarly but instead of having dumbbells in both hands, I used the non-working hand to support my body.

D Push-ups - Ended up with the same number of reps as I did last time I did these with Tim, but a higher difficulty level in that I was able to put my feet up on one of those ab crunch thingies (the one that slants down to the floor) on the second set, and then on the regular weight bench for the last.

Overall - An excellent workout - Tim said it was probably in the top 3 of workouts I've done with him, so that made me feel good. I'm kind of apprehensive and excited about the pull-up test next week. I've never ever done one before, so I'm hoping I can pull it off.
 
Strength Training - 10/13/08

Weights, where listed are the numbers on the plates on the functional trainer that I used for the drop sets. All weights, where listed, are per hand.

A V-ups - 2xAMRAP (22)

B Rotating Plank - 4 pts 40 sec each x2

C Cable Core Press - 2x10@45

D Side Plank w/Cable Row - 1x20@35

E1 Cable Row - Drop Setx2 45, 40, 35; 40, 35, 30;
E2 Machine Press - Drop Setx2 40, 35, 30; 40, 35, 30

F Suitcase Deadlift - 1x50@25

G High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)

H1 Pulldown - Drop Setx2 45, 40, 35; 40, 35, 30
H2 Shoulder Press - Drop Setx2 40, 35, 30; 35, 30, 25

I Bulgarian Split Squat - 1x25@5 (each leg)

J High Intensity Training (Treadmill) - 1x5 minutes (9.0 incline, 3.5 speed)

Drop Set = 3 sets of 10 reps, with no rest in between other than to drop weight for the next 10 reps. For example - do 1 set of 10 at 50, then immediately do 1 set of 10 at 45, then immediately 1 set of 10 at 40. And that's one set. You'd rest a little then start the next set at 45, and go to 40, and 35.

A V-ups - Still not true V-ups but I think I'm getting used to the exercise at least.

B Rotating Plank - Collapsed after the left side plank due to arm strength giving out, but otherwise made the time. Will continue with 40 on Wednesday.

C Cable Core Press - Doing better with these too but I think I will keep the weight to ensure better form on Wednesday.

D Side Plank w/Cable Row - I'll increase these on Wednesday I think.

E1 Cable Row - Strong here today, but was tested by these weights, so will keep them for Wednesday.

E2 Machine Press - I'd've tried the same weight as E1 here, but for the life of me I couldn't move the 45's at all. Not sure what the problem was, but I decided to up the weight on the 2nd set to partly compensate.

F Suitcase Deadlift - I'm coming to the conclusion that if I do touch the floor, then my form will be compromised to do so. Will find out on Wednesday.

G High Intensity Training (Treadmill) - No cramping here, and a higher incline. yay.

H1 Pulldown - Another increase here - but this one I might go up again on Wednesday.

H2 Shoulder Press - Definitely keeping the weight here as I JUST managed to eke out the last reps of the last set.

I Bulgarian Split Squat - Today, I held 5lb weights in each hand, just to get an idea of what the exercise feels like with weights. I nearly lost it a couple of times on the left leg, but was able to hold it through the left and right sets.

J High Intensity Training (Treadmill) - The incline certainly helped to get my heart rate into the high zone, but I might do some speed work next week.

Overall - Definitely a good workout, even with the minor quibbles, like the press. I feel like I'm making progress with this program so it's a good feeling indeed.
 
I respect you, Tom. You are very strict, insistent and consistent with your diet and training, and is the reason you have made so much progress. Keep up the good work, dude! You have so much to be proud of.

Keep on Rocken'

Best regards as always,

Chillen
 
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