The Next Steps

Back in front of the computer with some time this morning.

Thursday - good quick run. Did a 5K at 7.1 mph. 26:05. Planning on increasing the speed by .1 mph each week til I'm at 8.0. We'll see how that works.

Friday's workout.

Chin-ups 10 x 3 Felt good - kind of lost count - may have done 11 sets.

Decline Barbell Bench - 160
Hammer Curls 35's
Superset 4 x 6
Both weights were challenging. Good superset here.

Leg Curls - 75 on the machine
Calf raises 95 on the machine
Superset 4 x 6
Again - both weights were challenging Left leg was not feeling right on the first set - that kind of worked out on its own.

Lunges - holding 25 lb plate out in front of me.
4 x 16 (steps)
last set was tough. Good form throughout and kept weight out the entire time rather than bringing it in closer.

Friday's workout was good.

Saturday - Boot camp
48 people there this time. The class is getting huge and the trainer is having to change a lot of things up. Some I like, some - not so much. Near the end we did lunges - full court, down and back, 3 times. I was spent on my last trip back - still a little sore today, and it is squat day. Should be good though.

Shoveled the drive yesterday. . . again.
 
Monday's Workout

Squats - 205
10 x 3

These are getting easier and I think that My legs are getting stronger for sure.

Dips (8 reps)
Bent Over Dumbell Rows 55's (6 reps)
Super sets 4 x 8/6

Rows were getting tough, but challenging - good superset.

Skull Crushers - Barbell 80 lbs
Barbell Curls 80 lbs
Superset 4 x 6

The curls were tougher than the skull crushers, although my form on skull crushers may not have been the best on some sets.

Hanging leg raises
4 x 6

I still have a hard time controlling the motion enough to keep from swinging a little. This week did them with a neutral grip on a different piece of equipment and that seemed to help.

Tuesday
2 minutes walking to warm up and then ran at 8.1 for 3 minutes and 5.1 for one - 5 rounds of that. I figured that if I'm planning on upping the speed for the 5 K run by 0.1 MPH each week I should try to do the same for this interval running. Even though it is only a tenth of a mile it still felt more challenging, so we'll see how this goes. I want to push myself though.
 
g8r80 said:
Is that 8.1 mph or 8.1 minutes / mile?
Click to expand...

Sorry - that is MPH on both the 8.1 and the 5.1. I don't know that I could run a 5.1 minute pace for a mile - maybe for a minute, but that would be tough and probably look a little over the top on a tredmill . . .
 
Good, good workout today.

Flat Barbell Bench - 200!!!!
3 x 10
last set was really tough but got all reps done. Felt really good. I didn't really know if I'd be able to do that weight that many times, but I'm so glad that I'm really seeing some strength gains. Bench day is where I can really measure that.

Romanian Deadlifts - 60 lb. dumbells
Military Press - 110 lb barbell
Superset 4 x 6
Last set was tough for both of these, but felt good.

Upright Row - 95 lb barbell
calf raises (on a step) w. 60 lb dumbells
superset 4 x 6
Felt good. 95 lbs was not as tough this week as it was last week. Will go up to 100 next week.

Tricept pushdowns 130
4 x 6
Started leaning into the motion, so cheating a little.

Overall a good workout and I am excited to see that I'm getting stronger for sure. I'll up the weights all around again next week, but then will be out of town for a few days the following week so I'll probably have to work around whatever equipment they have at the hotel I'll be at and then get back at it the following week. I may switch a few things up a little, but I like the results I'm seeing on this, so I may just do another month, but start out with a higher weight in week 1 and work up from there.
 
Good run yesterday did 3.1 miles (5K) in 25:45. Felt good running - good pace and comfortable at 7.2 mph. My best so far in a timed race was 25:34 last June so, I'm hoping to beat that by a couple of minutes this year - same race in my town. I normally only do that 5K and then a 10 mile run at the end of the summer, so for now I'm working on my 5K time and then I'll focus on the 10 mile run at the beginning of the summer.
 
Thanks g8r80! I figure that if I'm not strong enough to fight someone, I better be fast enough to out run them. (since I fight soooo much as it is. . . ;) )


Here is Friday's workout -

Chin-ups 10 x 3 Felt good - Getting easier and form is much better - pulling all the way up and looking over the bar.

Decline Barbell Bench - 185 - couldn't remember what I did last week. Pushed myself a little harder than I would have and survived. It was tough on the last set.
Hammer Curls 35's
Superset 4 x 6
Good superset here.

Leg Curls - 80 on the machine
Calf raises 95 on the machine
Superset 4 x 6

Lunges - holding 25 lb plate out in front of me.
4 x 16 (steps)
Good set. Felt stronger than last week.

Saturday - another big bootcamp class. Felt really good through the whole class though.

Looking forward to this week. I'll be out of town for half of next week, so I'll be pushing myself this week.
 
Monday (Today) -

Squat - 225
10 x 3
I figure either I didn't learn my lesson, or I am stronger - we'll find out, but it was a good workout. Tough, but good.

Dips (8 reps)
Dumbell Rows - 60's (6 reps)
Supersets 4 x 8/6
Rows were tough, but in a good way. Chatted a bit between supersets.

Curls 85 1st set 75 for sets 2 - 4
Skull Crushers 85 1st set 75 for sets 2 - 4
supersets 4 x 6
Both seemed tough today - not sure why really, but still got my reps in.

Hanging leg raises.
4 x 6
Did the neutral grip again. Good form - minimal swinging.

Good workout today.
 
Tuesday - good running day.

2 minute warm up then 3 minutes at 8.2 mph and 1 minute at 5.2 mph - did that cycle 5 times . . . that is is, but really felt good. I like the faster pace and pushing myself a little

Wedensday

Flat Barbell Bench - 205!!!
10 x 3
Tough workout - actually only got out 2 reps on the last set, but close enough - felt really good once again to be working with that much weight.

Military press - barbell 115
Romanain Deadlifts - dumbells 60's
Superset 4 x 6
Good set. Military press is up from last week and felt good. My back was still a little sore from Monday's Squats, but deadlifts were ok - didn't raise the weight though.

Upright row - barbell 100 lbs
Calf Raises - on a step with 60's
Superset 4 x 6
Another good set. Rows were tough, but good weight again.

Tricept pushdowns - 130
4 x 6
Tough weight, but good workout.

Today - I have an incredibly busy day, so probably won't get to run today. I do have a few inches of snow waiting on my driveway when I get home so I'll count that today for sure!

Feeling stronger - looking a little bigger. Good results from this routine - I really like it.
 
Ok - back at it now. I finished out the Month of January pretty strong. I didn't get to journal workouts from the 30th or 31st, but did hit the gym and was happy with results.

Last week I was traveling for work and hit the gym 3 times. They had very limited equipment so I did a couple miles on an old treadmill that sounded horrible, and some complexes with dumbells and added some situps and pushups. It was enough to make me feel like I was not being too lazy while I was out of town.

Monday was a lot of catching up and getting our taxes done, so I was back at it today.

Here is today's workout (back at the same plan I was on before my trip)
Squat - 10 x 3
205
Left off at 225, so this seemed easier. Legs are a little tired though.

Dips (8 reps)
Dumbell Rows - 55's (6 reps)
Superset 4 x 6/8
Rows were tough - will try the same weight next week.

Barbell Curls - 65
Skull Crushers - 65
Superset 4 x 6
Weight was good - not too hard. Will go up next week.

Hanging Leg raises
a little more rocking - did these on a straight bar which seems to be harder for me to control.

Good workout - feels good being back at my regular gym.
 
I'm not getting lazy as much as I am getting busy at work, but here are the past few days.

Wed

Bench - 190
10 x 3
Good set and good weight to start with. Felt strong - sore today (friday)

Military press - 100
Straight Leg Deadlifts - 55 lb dumbells
Super set 4 x 6
Military press was good - should go up to 115 next week
Deadlifts were tough - kind of hurt my back or something - maybe from Tuesday's squats. Still completed sets, but mobility was an issue.

Upright row - barbell 95
Calf raises on a step with 55's (sets of 8)
supersets 4 x 6/8
Felt good - rows got hard last set, but will increase weight next week - probably to 105?

Tricept push downs - 120
4 x 6/8
Did 8 on last two sets because I felt good enough to push out a couple more reps.

Glad to see that I am not far off on the weights since taking a week off.

Thurs would have been running, but got busy at work and still have some leg/back soreness, so I skipped.

Today

Chin ups
10 x 3
Tougher again. Kind of had to use my legs to complete some reps

Decline Bench - barbell - 160
Hammer Curls - 30's
Supersets 4 x 6
Good sets with both. I think I'm ready to move up to 35's for hammer curls

Switched some of the leg stuff for more curls
75 lb curl bar
4 x 8

Step ups with 30's
4 x 6
Kind of tough because of leg and back soreness.

Have bootcamp class tomorrow, so I'll be on a heating pad tonight for my back - I'm not so young anymore.
 
Saturday's Bootcamp was good - as always. I was still a little sore, but loosened up as the class went along.

Monday -
Squats - 200
10 x 3
Good sets - good form and weight seemed to be challenging enough.

Bent over Dumbell Rows - 55's
Dips - (sets of 8)
Superset 4 x 6
Both were good. Good sets on the Rows - will try to go up t0 60's next week.

Curls - barbell - 75
Skull Crushers - barbell - 75
Superset 4 x 6
Good set - both got tough on the last set, but good workout. Curls are still harder than the skull crushers, but I'm too lazy to change the weight on the bar. . . .

Hanging leg raises
4 x 6
Did twisting on the straight bar. Good form and pace.

Tuesday

Interval Running
2 minute walk to warm up
1 minute at 5.1 mph
3 minutes at 8.1 mph
Repeat running cycle (4 minutes) 5 times
Walk for 3 minutes to cool down.

Felt strong running. 3rd and 4th cycles were toughest.
 
Today (wednesday)

Flat Bench Press - barbell 200 lbs.
3 x 10
Good workout. Felt strong through all sets. I have 2 more Wednesday workouts before I go on the road again for work. I want to get up to doing reps with 215 by then, so I'll be pushing a little harder next week and the following week.

Military press - barbell 110
Straight leg deadlifts - dumbells 55's
Superset 4 x 6
Would have used 60's but someone already had those. Good workout - felt strong on military press - will go up to 120, maybe 125 next week.

Upright Row - barbell 100 lbs.
Calf raises - on step with 55's
Superset 4 x 6
Rows were good, did them a little more explosively than normal - will up the weight next week.

Cable stations were all taken today so i did another tricept machine at 120 - similar action to tricept pushdowns, but this doesn't let you cheat with your form. Good exercise.
4 x 6

Good week back at it this week and looks like I should be able to make all 6 days.

Gaining a little weight, but not sure if it is from workouts or the fact that I have no will power when it comes to eating so I'm keeping pace with my pregnant wife, but I eat bigger portions. Either way - I'll start cutting in May, so I have another 2 1/2 months to get strong (and big if that happens to come along with it). Last summer when I was running a lot I dropped down to 148 at one point. I'd like to stay at at least 155, but with lower body fat % so I figure I'll start working on dropping the body fat % on May 1st - maybe a couple of weeks before that. My goal between now and then is to get my 1 rep max bench up to at least 275 - I don't have an idea on squat or deadlift, but I'll keep working on increasing those too.

While I'm rambling - I am running on the treadmill on tues/thurs. My plan for running is on Tuesdays I'll do 3 minutes fast and 1 slow, inceasing the speed by 0.1 mph each week. Right now I'm at 5.1 and 8.1, so by April 21 I'll be at 6.0 and 9.0 - that is where I plan to stop. On Thursdays, I am running a 5k basically. Each week I plan to add 0.1 mph to my speed for that too. This week I'll be at 7.1. By April 23rd I should be at 8. I may stop there or keep going if I feel like I can. I run in a 5K in June and then a 10 mile run in August, so I figure that I can work on the short distance (5K) for now and then in June start working on adding distance to be ready for the 10 miles. That is the plan.

I'm logging this in my journal, for my own benchmark on what my goals are this year, but I would like any advice from the pros - is this plan counterproductive? Does it make sense? I may post this somewhere else to get more thoughts since I'm not sure a lot of people read this thread - it IS pretty boring.
 
Good Run today - 2 minute warm up walk then set the speed to 7.2 and ran 3.1 in 25:49 - should be able to bump it up again next week. It got tough at about the 2 mile mark, but I pushed through and felt strong at the end.
 
Friday

Chin-ups
10 x 3
Good form last sets getting a little easier

Decline Bench - Barbell 185
Hammer Curls - 35's
Superset 4 x 6
Bench was good, challanging weight. Curls were tough - especially on last two sets.

Leg Curls - 80 lbs on machine
Seated Calf Raises - 100 lbs on machine
Superset 4 x 6
Good sets, good weight - will go up from there next week.

Step Ups with 30 lb dumbells
4 x 6
Good sets -

Felt pretty good on friday so I think I had a really good workout.

Saturday:
Bootcamp class
Good class - hard as usual, and at the end we did sprints and line taps(suicides) - pretty tough, but I loved it - I like when I have to push myself and since I work out alone the rest of the week this is the day when I have someone pushing me a little harder. It would be nice to have personal trainer during the week.
 
Wow - I missed a whole weeks worth of logging my work outs. Here goes . . .

Monday
Squats 10 x 3 - 225

Bent over dumbell rows - 60's
Dips (sets of 8)
superset 4 x 6/8

Curls - barbell - 80
Skull Crushers - barbell - 80
Superset 4 x 6

hanging twisting leg raises
4 x 6

Good workout. Arm stuff was tough

Tuesday - Running intervals - 1 min. at 5.3 - 3 min at 8.3 Felt good, tough run, but good.

Wednesday
Bench press - 210!!!
3 x 10

Military press 115
Straight leg deadlift - 60's
superset 4 x 6

Upright row - 105
Calf Raises on step w/60's
Superset 4 x 6

Machine Tri-Extension - set at 120
4 x 8

Thursday - 5K at 7.3 - good run - just over 25:00

Friday
Chinups - 10 x 3

Decline Bench 185 (barbell)
Hammer Curls 35's
Superset 4 x 6

Leg Curl w/85 on machine
Calf Raises w/115 on machine (sets of 8)
Superset 4 x 6/8

Step Ups with 30's (high step)
4 x 6

decline bench was tough because of some soreness from Wednesday, step ups were tough because I used a much higher bench than normal.

Saturday - Bootcamp. Good class as usual - no class next week though.

This week will be my last week with this routine - It has been a ver good one. I am in town on Monday and Tuesday next week and plan to see what my NEW 1 rep max is on Bench Press. I leave for Floriday on Wed, and get back on Mon - will start a new routine on Tues. Still trying to get stronger, but am ready to start shedding some of the "extra" weight I've picked up while trying to get bigger. I'm thinking of upping the intensity, but still keeping the reps relatively low (6 - 8) and the weight high.
 
To avoid going all week without posting something, I'm back after today's workout.

monday
Squats - 235
10 x 3

Bentover Rows - Dumbells - 60's
Dips (sets of 8)
Superset 4 x 6/8

Curls - curlbar 80
Skull crushers - curlbar 80 (sets of 8)
superset 4 x 6/8

Hanging/twisting leg raises
4 x 6
 
Good running day yesterday - went after work because I got busy around lunch time.

Walk for 2 minutes to warm up
Then 1 minute at 5.4 MPH and 3 minutes at 8.4 MPH and did that cycle 5 times.

Last time through was really tough - the speed is getting a little tough for me to handle, so we'll see how I do after getting back from my next trip.
 
Wednesday

Bench 215!
8 x 3, then 3 x 2 (so I still got my 30 reps in, but I was getting weak and I would have ended up with the bar on my chest if I didn't drop the last few sets to 2 reps)

I was pretty pumped because at one point, I was between sets, and just as I laid down to do my next set a guy who was walking by asked it I wanted a spot. It was a bit of an ego boost, but then again I was only doing 3 (and eventually 2) reps with it.

Military press - barbell 120
Straight leg Deadlifts w/ 65 lb dumbells
Super set 4 x 6

Moved the weight up on both of these so they were pretty tough this week, but felt good.

Upright row - barbell - 110
Calf Raises - on a step w/65's
Superset 4 x 6

Rows were tough, but good - really felt it in my shoulders.

Tricept pushdowns - 130
4 x 6
I was pretty spend at this point, but good sets. Felt great to be done with the workout that day.

Didn't run yesterday - meeting ran late, long drive home, so I skipped.
 
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