Been a little busy this last week and a half. I have hit all of my workouts, except two walks. The sprints are not that bad, started at 150 seconds/ lap (10:00 min mile) last week, and it was easy. Dropped the time to 120 seconds/lap (8:00 mile) for the second week and I was consistently coming in 10 seconds faster. It was tougher than the week before, but not too bad. Next week I will drop it down to 100 seconds/lap. Goal for the end of the cycle will be 90 seconds/lap. It will be tough but doable. The workouts are tough, the dip workout is a killer on my upper body, and I need a lot of rest/pause to finish. Hopefully by the end of the cycle I can finish it in one swoop.
Diet has been up and down, and this last week was all up. I weighed in last Friday at 219, and felt great, weight today was 224. Mostly water, but still a little disappointed. The bad/good news is I am on vacation next week. Bad for the diet, good to relax. I will hit up one workout and one sprint. Will be absent from the blog for one more week, and then I will be back to a normal schedule.
Friday, May 17, 2013
Tuesday, May 7, 2013
Week 19 Day 1
Warm up
5:00 Minutes elliptical
Stretches
Squats
45 x 10
155 x 5
195 x 4
225 x 3
245 x 2
265 x 1
285 x 1
295 x 1
265 x 5
Bodyweight circuit #1
Squats (5,10,15,20,25,20,15,10,5)
Sit ups (5,10,15,20,25,20,15,10,5)
Chin ups (2,4,6,8,10,8,6,4,2)
Push ups (5,10,15,20,25,20,15,10,5)
I programmed squats too heavy. I will back down these and the rest of the lifts for this cycle to the first week of cycle 1 in the strong 15 and concentrate on the conditioning. I got through the circuit, but it was rough towards the end, had to rest pause some push ups on the second sets of 20 and 15. Was going to do a weighted vest walk today, but that circuit took some out of me, so I will hit up the walk tomorrow.
5:00 Minutes elliptical
Stretches
Squats
45 x 10
155 x 5
195 x 4
225 x 3
245 x 2
265 x 1
285 x 1
295 x 1
265 x 5
Bodyweight circuit #1
Squats (5,10,15,20,25,20,15,10,5)
Sit ups (5,10,15,20,25,20,15,10,5)
Chin ups (2,4,6,8,10,8,6,4,2)
Push ups (5,10,15,20,25,20,15,10,5)
I programmed squats too heavy. I will back down these and the rest of the lifts for this cycle to the first week of cycle 1 in the strong 15 and concentrate on the conditioning. I got through the circuit, but it was rough towards the end, had to rest pause some push ups on the second sets of 20 and 15. Was going to do a weighted vest walk today, but that circuit took some out of me, so I will hit up the walk tomorrow.
Week 19 Conditioning
400 meter repeats
8 repeats at 2:30 minutes each/2:00 min rest
Very easy, broke a sweat, but was not breathing hard at all.
8 repeats at 2:30 minutes each/2:00 min rest
Very easy, broke a sweat, but was not breathing hard at all.
Thursday, May 2, 2013
Week 18 Day 4
Warm up
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Barbell Overhead Press
45 x 10
65 x 5
95 x 12, 10
Lat Pull Downs
85 x 50, 20, 20, 10
Curls
20 x 100
Tricep Push Down
35 x 4 x 25
Conditioning
40 Minute weighted vest walk
Good workout today. The walk felt great, I think walking two days in a row last time took its toll. I have conditioning tomorrow and than I start the new cycle on Monday. Looking forward to 400 meter repeats.
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Barbell Overhead Press
45 x 10
65 x 5
95 x 12, 10
Lat Pull Downs
85 x 50, 20, 20, 10
Curls
20 x 100
Tricep Push Down
35 x 4 x 25
Conditioning
40 Minute weighted vest walk
Good workout today. The walk felt great, I think walking two days in a row last time took its toll. I have conditioning tomorrow and than I start the new cycle on Monday. Looking forward to 400 meter repeats.
Wednesday, May 1, 2013
Week 18 Day 3
Warm up
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 6
185 x 4
225 x 2
245 x 3
Deadlifts
195 x 5
225 x 4
275 x 3
315 x 2
335 x 1
345 x 1
365 x 1
Shrugs
135 x 60, 40
My legs were feeling it today. Yesterday's walk took a toll on my legs, so it took me awhile to get in the groove today.
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 6
185 x 4
225 x 2
245 x 3
Deadlifts
195 x 5
225 x 4
275 x 3
315 x 2
335 x 1
345 x 1
365 x 1
Shrugs
135 x 60, 40
My legs were feeling it today. Yesterday's walk took a toll on my legs, so it took me awhile to get in the groove today.
Week 18 Day 2
Warm up
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Bench
45 x 10
140 x 5
165 x 4
195 x 3
215 x 2
250 x 1
255 x 1
265 x 1
Push ups
40, 25
Rows
65 x 60,20,20
Curls
20 x 100
Tricep Pushdown
35 x 4 x 25
Conditioning
40 minute weighted vest walk
All single reps on bench were paused, felt strong. The forty minute walk took some out of me. I was hurting at the end. I don't know if it is the extra five minutes or the increase in temperature, oh well, one more and I am done.
Jump Rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Bench
45 x 10
140 x 5
165 x 4
195 x 3
215 x 2
250 x 1
255 x 1
265 x 1
Push ups
40, 25
Rows
65 x 60,20,20
Curls
20 x 100
Tricep Pushdown
35 x 4 x 25
Conditioning
40 minute weighted vest walk
All single reps on bench were paused, felt strong. The forty minute walk took some out of me. I was hurting at the end. I don't know if it is the extra five minutes or the increase in temperature, oh well, one more and I am done.
Monday, April 29, 2013
Week 18 Day 1
Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
285 x 1
295 x 1
305 x 1
Pull ups
10 x 5
Lunges
BW x 100
Sit ups
4 x 30
Conditioning
40 minute weighted vest walk
(I wonder how many calories I burn doing this?)
Nutrition
Starting weight: 224
Ending weight: 223
Calories: 2280 avg calories/day
Carbs: 35%
Protein: 35%
Fat: 30%
Good workout today. Was sweating pretty good after my weighted vest walk. I came under my nutrition goal this week. Most of the week I was hovering around 221.6, but the last two days of the week I binged a little, so I added some weight back on. I will be weighing in on Saturday this week, as I will be out of town. Hopefully I can get under 220, so I can enjoy some adult beverages this weekend. Today is almost done, and I have a 300 calorie snack waiting and will still be under my calorie goal. Don't know if I will be hungry enough to eat it. Had a smaller breakfast and lunch today than normal, and ate more for dinner, we will see where it takes me.
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
285 x 1
295 x 1
305 x 1
Pull ups
10 x 5
Lunges
BW x 100
Sit ups
4 x 30
Conditioning
40 minute weighted vest walk
(I wonder how many calories I burn doing this?)
Nutrition
Starting weight: 224
Ending weight: 223
Calories: 2280 avg calories/day
Carbs: 35%
Protein: 35%
Fat: 30%
Good workout today. Was sweating pretty good after my weighted vest walk. I came under my nutrition goal this week. Most of the week I was hovering around 221.6, but the last two days of the week I binged a little, so I added some weight back on. I will be weighing in on Saturday this week, as I will be out of town. Hopefully I can get under 220, so I can enjoy some adult beverages this weekend. Today is almost done, and I have a 300 calorie snack waiting and will still be under my calorie goal. Don't know if I will be hungry enough to eat it. Had a smaller breakfast and lunch today than normal, and ate more for dinner, we will see where it takes me.
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