Week 19 and Week 20

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.

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.

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.

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.

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.

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.

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.

Week 17 Day 4

Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Overhead Barbell Press
45 x 12
65 x 6
85 x 2 x 12

Lat Pull downs
85 x 100

Curls
20 x 100

Tricep Push downs
35 x 4 x 25

Conditioning
Weighted vest walk 35:00 Minutes

Great workout today.  The lat pull downs were done in one set, they were feeling it around 60, and afterwards they were burnt.

Week 17 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 5
185 x 3
230 x 2 x 3

Deadlifts
195 x 5
230 x 4
275 x 3
310 x 2
330 x 1
340 x 1
350 x 1

Shrugs
135 x 50, 30, 20

Sit ups
3 x 30

Good workout today, squats and deadlifts felt light.

Week 17 Conditioning

Down the hill (modified hill sprints):

3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.5/1:00 min at 3.4 @ 3% incline
3 x 1:00 min. at 9.5/1:00 min at 3.5 @ 0% incline

Conditioning felt great today.

Week 17 Day 2

Warm up
Jump Rope
100 Double leg
25 right/ 25 left
25 alternating
100 Double leg

Stretches

Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
225 x 1
250 x 1
255 x 1

Push ups
40, 22

Rows
65 x 60, 20, 20

Curls
20 x 100

Tricep Push downs
35 x 4 x 25

Conditioning
35 minute weighted vest walk

Good session today.  All singles on the bench were paused.  After the weighted vest walk I felt great, not too hard of cardio, just the right amount of work to make you feel good.  Really digging the nice weather and these walks.

Week 17 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
260 x 1
285 x 1
295 x 1

Pull ups
10 x 5

Lunges
BW x 100

Conditioning
35 minute weighted vest walk

Nutrition
Beginning Weight 225.8 (4/8/13)
Ending Weight: 224

Calories: 2503 Avg. calories/day
Protein: 34%
Carbs: 38%
Fat: 28%

Good workout today.  the weighted vest walk felt great as it was sunny and 65 degrees outside.  Squats felt smooth and light.  For my nutrition, I forgot what my weigh in was for last week, so I am going off of two weeks ago.  Almost 2 lbs down in those two weeks, so i am on the right track.  I again went over what I set as my target goal for calories by about 153 calories/day which is a little over 1000 calories throughout the week.  I might be a little low on my recommended calories, which is fine, since it gives me a little cushion throughout the week.

Week 16 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 5
185 x 3
210 x 3 x 3

Deadlifts
155 x 5
195 x 4
230 x 3
275 x 2
310 x 1
330 x 1
340 x 1

Lat pull downs
70 x 100

Conditioning
30 min weighted vest walk

Nice rebound session today, took a little while to get going, but once I got it everything felt good.  Was suppose to do shrugs today, but I messed up and did lat pull downs.  I also used a lighter weight by accident, but was able to bust out all reps in one straight set of 100.

Weel 16 Day 2

Warm up
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
220 x 1
235 x 1
250 x 1

Push ups
25, 20

T Bar Rows
40, 30

Conditioning
30 minute weighted vest walk

Horrible workout today, the worst of the year.  Bench started feeling heavy at 165, 250 was a struggle.  Push ups kicked my butt.  I called my workout after the set of 30 on T Bar rows, head was not in the game.  Chalk it up and move on.

Week 16 Conditioning

Treadmill Run
20:00 Minutes at 6.7 at 1% incline.

Good run today.

Week 16 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
255 x 1
270 x 1
280 x 1

Pull ups
10 x 5

Lunges
BW x 100 (50 each leg)

Situps
3 x 30

Conditioning
30 minute weight vest walk

A little rough getting back into the groove of lifting again after a week off.  My fitness test went well last week, nutrition was the greatest though.  Today was week four of the second phase, I need to buckle down on my nutrition and stay steady throughout the entire week, no cheat days. 

Week 15

I am in training all week, so I will not be hitting the weights at all.  I got in a nice 25 minute walk this morning with the weighted vest and will do another walk on Wednesday.  I have a fitness test on Friday, so I am resting up for that.  My nutrition over the last week was as follows:

Beginning Weight: 229.8 ** See explanation here
Ending Weight:  225.8

Calories:  2377 Avg Calories/Day
Protein: 35%
Carbs: 36%
Fat:  29%

Not too bad on the nutrition this week, went over on average 27 calories a day, but in reality I only went over on Friday and Sunday.  This week will be hard tracking the calories, as our lunch is catered in, and I have no way of getting an accurate count.  The lunches they provide are on the lighter side, so that is a plus, and if i watch my intake for breakfast and lunch, I should be able to lose a pound or two.

Week 14 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 5
185 x 3
225 x 2 x 3

Deadlifts
175 x 5
205 x 4
245 x 3
285 x 2
325 x 3

Shrugs
135 x 70, 30

Quick session today, decided to pull a triple of 325 since my singles were 325, 325, 330. The weight was light.

Week 14 Conditioning

Down the hill (modified hill sprints):

3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.4/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.4/1:00 min at 3.0 @ 0% incline

Week 14 Day 2

Warm up
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
230 x 1
235 x 1
240 x 1

Push ups
40, 21

Rows
65 x 60, 30, 10

Curls
20 x 100

Tricep Push downs
35 x 50, 30, 20

Conditioning
25:00 Minute weighted vest walk

Good workout today, the second set of the push ups has gotten easier.  On the weighted vest walk, I walk till I get to 12:30, and then turn around and head back home, my second split is always 10-15 seconds faster.

Week 14 Conditioning

Treadmill Run
20:00 Minutes at 6.6 at 1% incline

Good run today, I think working out before this run was the killer.  Done by itself, I walk out of the gym feeling good.

Week 14 Day 1

Warm up
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches

Box Jumps
3 x 5 x 24"

Squats
45 x 10
150 x 5
175 x 4
200 x 3
225 x 2
260 x 1
270 x 1
275 x 1

Pull ups
10 x 5

Lunges
BW x 100 (50 each leg)

Pike sit ups
3 x 12

Conditioning
25 minute weighted vest walk

Nutrition

Starting Weight: 227.8 (3/25/2013)
Ending Weight: 225.6 (3/30/2013)**

I weighed myself Sunday morning and I weighed in at 225.6 I still had about 2700 calories left for the week to finish even.  I went to my wife's parent's house and ate Easter dinner, when I woke up this morning I weighed in at 229.8.  I find it hard to believe I ate over 14000 calories (4 lbs of food).  I am thinking it is just water retention from the ham and two slices of pie I had.  Anyway, I am counting my weigh in from yesterday morning and not today, call it cheating, but I will be below 225 by the end of the week.

Breakdown:

No average calories, because of Sunday's binge, I averaged under 2350 up until Sunday.
Carbs: 33%
Protein:  37%
Fat: 30%

As for my workout today, it was great.  Got all ten sets on my pull ups and lunges were a little less painful.  I am use to doing the 30" box jump, so these 24" ones were easy.

Week 13 Conditioning

Treadmill Run
20:00 Minutes at 6.6 at 1% incline

This run was better than the last couple, but it was a little challenging towards the end.  I think the added day of weights and the two weighted walk sessions take its toll.

Week 13 Day 4

Warmup
Jump rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

DB OH Press
45 x 10 (Bar)
30 x 2 x 15

Push ups
40, 15

Lat Pulldowns
85 x 60, 20, 20

Curls
20 x 100

OH Tricep Extension
35 x 4 x 25

Conditioning
40 lbs. Weighted vest walk 25 minutes

Good session today.  Friday is a quick and a little painful, but it is fun getting in the gym and doing some various lifts.

Week 13 Day 3

Warmup
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg

Stretches

Pause Squats
45 x 10
135 x 5
185 x 1
210 x 2 x 5

Deadlifts
175 x 5
210 x 4
245 x 3
280 x 2
300 x 1
310 x 1
320 x 1

Shrugs
135 x 50, 37, 17

Pike sit ups
3 x 12

Conditioning
Treadmill Run/Walk
12:00 Min. at 6.5 at 1%
8:00 Min at 3.5 at 4.5 %

Squats were nice and smooth with a lot of pop.  Deads flew off the floor.  Shrugs were easy until I got to 50 and then I slowed down.  Conditioning has got me after these workouts.  I was easily doing a 20:00 minute run on my off days in the last cycle at a 6.5 pace, now I cannot even get 12:00 minutes.  I think the workout takes a little bit out of me and affects the run, as I do my sprints on an off day (no weights) and I have been able to increase my speed on those.

Week 13 Day 2

Warmup
Jump Rope
100 Double leg
225 Right/25 Left
50 Alternating
100 Double leg

Stretches

Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
210 x 1
230 x 1
235 x 1

Push ups
40, 18

Rows
65 x 50, 25, 25

Curls
20 x 100

Tricep Pushdown
35 x 50, 25, 25

These high rep days are a killer.  I was beat last night, and took a while to get going today.  I still have to fit in my conditioning this week over the next four days.  I have seen a couple of people actually keep to the 3 day a week lifting schedule, and I might give that a whirl going forward.

Week 13 Day 1

Warm up
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg

Stretches

Box Jumps
30" x 3 x 5

Squats
45 x 10
135 x 5
150 x 5
175 x 4
200 x 3
225 x 2
240 x 1
260 x 1
270 x 1

Pull ups
8 x 5
2 x 4

Lunges
BW x 100

Nutrition
Starting Weight (3/18/2103): 230
Ending Weight (3/25/2013): 227.8

Avg Calories/day: 2322
Macro Breakdown:
Protein: 36%
Carbs: 34%
Fat: 29%

Was a little tired heading into the gym today, but I got a decent workout in.  The box jumps always get me going, great way to warm up for squats.  Added one more pull up across the board.  Lunges were tough, but I got them all done in one set, was huffing and puffing and my legs were on fire, but they got done. 

As for my nutrition, this last week saw me lose 2.2 lbs.  I started last week a little heavy after a cheat day, so I have some ground to make up.  I still think 215 is very manageable. 

Week 12 Conditioning

Down the hill (modified hill sprints):

3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.4/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.4/1:00 min at 3.0 @ 0% incline

Felt great running today, way better than after my workout on Thursday.

Week 12 Day 4

Warm up
Jump rope
100 Double Leg
25 Right/25 Left
50 Alternating
100 Double Leg

Stretches

DB OH Press
45 x 10 (bar)
25 x 10
30 x 2 x 15

Push ups
30, 16

Lat Pull Downs
85 x 50, 30, 20

Curls
20 x 100

OH Tricep Extension
30 x 5 x 20

I am feeling it today.  Push ups were tough today, I think it had to do with the shoulder presses before hand.  I met the 50% set, but I was 10 push ups less on my first set.  Lat pull downs were tough, and my triceps are still pumped from the extensions. 

Week 12 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 5
195 x 2 x 5

Deadlifts
135 x 5
175 x 4
210 x 3
245 x 2
315 x 3 x 1

Shrugs
135 x 50,40,10

Decline situps
4 x 12

Conditioning
Treadmill Run
9:00 minutes at 6.7 at 1% incline

Pause squats felt very light and were a great warm up for the deadlift.  315 was my final set for deads today, and I was working in with someone else, and I was tired of constantly switching the weights, so I did all my singles at the top set of 315, instead of working up to it.  Conditioning was horrible today.  I need to get use to doing my conditioning after my workouts again.  Might need to lower the speed next week and work it back up.

Flatout Pizza Recipe

Here is a picture of my lunch today:

 

The macros are as follows:

 

Calories: 585

Carbs:  60

Fat:  23

Protein:  41

 

Not too bad if you are craving pizza.  I used a type of bread called Flatout and put some pizza sauce, shredded cheese, and turkey pepperoni on it.  Cooked at 350 for about 5 minutes and it is ready to eat.



Week 12 Day 2

Conditioning
20 minute weighted vest walk

Warmup
Jump rope
100 Double leg
25 left/25 right
50 Alternating
100 Double leg

Stretches

Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
200 x 1
215 x 1
230 x 1

Pushups
40, 14

Rows
85 x 32, 16, 22, 15, 15

Curls
20 x 100

Tricep Push Down
30 x 50, 50

Woke up this morning and my legs were feeling the lunges.  Pushups are progressing nicely, but the rest of the workout kicked my butt.  I need to lower the weight on the rows, will try 65 next week.  Curls hurt and got the blood flowing, will be feeling the soreness tomorrow in the lats and biceps.

Week 12 Day 1

Warmup
Jump Rope
100 Double Leg
50 Single leg ( 25 each leg)
50 Alternating
100 Double leg

Stretches

Box Jumps
3 x 5 x 30"

Squats
10 x 45
4 x 135
5 x 150
4 x 175
3 x 200
2 x 225
1 x 230
1 x 245
1 x 260

Pullups
7 x 5 (sets x reps)
3 x 4

Lunges
40, 30, 30 (total of 50 each leg)

Squats felt good, and it was great to be back in the weight room.  I cannot do 100 reps of pullups, but I need to work on them, so I took 1 minute rests between sets.  Goal is to get to 10 sets of 5.  Lunges were tough, I will be feeling these later.  I didn't get my walk in this morning as it was pouring rain, will try and get it in later today.

Week 11 and Goals

Week 11 was an off week for me.  I continued my conditioning and did the following over the course of the week:

2 weighted vest walks for 20:00 minutes. 
Relaxed my shoulders and placed the vest a little farther back on my shoulders to ease the work on my traps, and it helped tremendously.

Down the hill (modified hill sprints):

3 x 1:00 min. at 6.3/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.3/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.3/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.3/1:00 min at 3.0 @ 0% incline

Added speed to this and I will be adding .1 speed each week

Treadmill Run

20 minutes at 6.6 @ 1% incline

Added speed to this also, and will follow the same plan.

Goals for the next 12 weeks:

Going into this cycle, the goals are to trim down and get in great shape.  I have a couple goals that I am shooting to obtain:

Weight:
Realistic Goal: 215
Stretch Goal: 210

To get to 215 I would have to lose about one pound a week, which is doable, I just have to keep the goal in sight and stay dedicated.  For the stretch goal, I need to drop 1.5 pounds a week.  This is doable, and I would love to get down to this weight.  Need to stay disciplined.  I will be posting some meals on here and my weekly totals.  I am aiming for 2350 calories a day, and will re-evaluate after a couple of weeks to see where I am at.  I read a blog the other day that stated all the food I love will still be there when I am done with this journey, so I need to keep my eye on the prize.  My goal is to try limiting my carbs after my workout (carbs basically eliminated on the last meal of the day). 

Conditioning:
1.5 mile run: Under 12 minutes.

I think this is doable, as I ran a 12:40 just the other day.

Excited to start this new cycle, as my body is rested up and itching to get in the weight room.

Week 10 Deload

I just finished week 10 of LRB 365 which is a deload week.  I continued with my conditioning as I have a fitness test at the beginning of April and I added in two weighted vest walks.  Here is a breakdown of my week:

Monday:
Morning: 20 minute weighted vest walk

Box jumps
30" x 3 x 5

Squats
45 x 10
95 x 8
135 x 8
175 x 2 x 5

Pull ups
3 x 7

Pike sit ups
3 x 10

Tuesday
Conditioning
Treadmill Run
20:00 minutes at 6.5 at 1% incline

Wednesday
Standing OH Press
45 x 10

Bench
45 x 10
95 x 8
135 x 6
155 x 2 x 5

Push ups
42, 6

Rows
135 x 3 x 8

Friday
Morning: 20 minute weighted vest walk

Dead lift
135 x 5
185 x 5
225 x5

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Decline Sit ups
3 x 12

Saturday
1.5 mile run at 12:40

Deload felt good this week, I am going to add push ups to the two press days in the next cycle to get ready for the fitness test.  I am going to follow the 50% method, do a set, rest a minute and than try and get 50% of the reps from the first set.  I didn't do too well on the first attempt. The weighted vest isn't tough, but man, my traps are on fire when I am done with the walk.  A 12:40 1.5 mile run isn't too shabby for a base conditioning level , I have a test in a month, so we will see what I can do, and then I will test again at the end of the cycle to see where my conditioning is at.  This next week, I am taking off from the weights, I will do two days of push ups and my conditioning (2 weighted vest walks, 20 minute run, modified hill sprints on the treadmill (down the hill).  Also, I love doing the box jumps as part of my warm up for squats, so those are coming back this cycle.  I will post my goals for the conditioning and fat loss cycles this coming week.

Review /Measurements

I finished the full cycle of the Strong-15 that starts the year for LRB-365.  Here is a rundown of my measurements:

Weight

Starting (12/30/12): 230
Ending (03/02/2013): 228.6

My goal here was to maintain my weight between 225 and 230, I hit that, I have been pretty steady on my weight, only going above 230 for a couple days post Superbowl party.  However I will need to keep my nutrition in line over the next couple of months with very few cheat days to hit my target weight.

Body fat

Starting (12/30/2012) 13.5
Ending (03/02/2013) 12.9

Like I said at the beginning, take this with a grain of salt.  I would give a +2% error on this so that would put my body fat anywhere between 12.9 and 14.9.  I am happy with it for now, and I will hopefully see a great improvement over the next couple of months. 

Measurements
(start/finish)

Waist: 39/39
Chest: 43/43.5
Thigh: 22/23
Arm: 15.5/15

Nothing too exciting here, as the half inch gains could just be user error in measuring.  I have noticed that my legs have become very solid over the course of the last couple of months. 

Goals:

I am not going to be testing my weights, as I will just be moving on to the next phase after a short deload.

Squat: 350
Would easily hit this for a single

Deads: 440
I don't know if I could pull this or not.  I lowered my deadlift goal weight starting week 8.  Squatting and deadlifting on the same day took its toll on me, that is why this split is called the manmaker.  I might be able to pull this weight, but it would be a struggle.  The  weight of 415 that I plugged in week 8 is doable.

Bench: 305
Don't know on this one either, I got seven reps on my last AMRAP set in week 9, which puts my estimated 1RM at 302.  I have a fitness test in April that has a max bench press on it, so my last attempt will be 305 that day.  I will say that I am happy with the progress I made on this program, and extremely happy with the rep PR of 225 x 12.  That is a PR by two reps.

The program was a great way to start the year.  The initial high rep work (especially Friday) took its toll at the beginning along with squats and deads on the same day.  Looking forward to the next cycle to see where it takes me.

Week 9 Day 3 and Conditioning

Lat pulldown
100 x 2 x 10

Pull ups
2 x 7

Rows
95 x 1 x 10

Shrugs
135 x 20

Curls
45 x 2 x 20

Conditioning:

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

The first part of the year is over.  I decided to throw in some pullups for fun, they weren't too bad.  Did conditioning today also, as the workout only took about 15 minutes.  I will be taking measurements and doing a write up tomorrow.

Week 9 Day 2

Bench
45 x 15
95 x 5
155 x 5
175 x 4
205 x 3
230 x 2
270 x 1
275 x 1
285 x 1
245 x 7

Incline
115 x 8

Flyes
20 x 20

Bench felt heavy today.  The singles were not snappy like they were in previous weeks and I only got seven reps on the AMRAP set.  Wanted at least eight, and thought I had more than that in me.  I will chalk it up for experience and move on.  I have been working on strength for a more than a year now, so I am excited to move on and see what the rest of the program brings.

Week 9 Conditioning

Treadmill Run
20 minutes at 6.5 at 1% incline

Felt good to get back to the speed I have been doing all along.  Feeling alot better, so hopefully the rest of the week brings good workouts!

Week 9 Day 1

Squats
45 x 10
135 x 4
175 x 5
205 x 4
240 x 3
265 x 2
310 x 1
315 x 1
325 x 1

Pause Squats
265 x 3

Deadlifts
210 x 5
250 x 4
290 x 3
330 x 2
365 x 1
375 x 1
385 x 1
330 x 3

Feeling better today, head is still a little stuffed up, but I am at about 95%.  It is amazing what a few days of quality sleep and recovery can do for you.  Best session for squats and deads this three week phase.  325 felt a little slow on the way up, but it was manageable and deads felt solid on all reps.  It will be interesting to see how the weights feel during the next 6 weeks.

Week 8 Day 3 and Conditioning

Lat pulldown
100 x 3 x 10

Rows
95 x 10

Shrugs
135 x 20

Curls
45 x 2 x 20

Conditioning
Treadmill Run
10:00 Minutes at 6.2 @ 1% incline
10:00 Minutes at 3.5 @ 5% incline

I took the last two days off as I am fighting a cold, and did not have the motivation to get to the gym.  Today's workout was a little tough, and conditioning was not fun with my head all stuffed up.  I missed one day of conditioning but got all workouts in.  On to the last week of the cycle.

Week 8 Day 2

Bench
45 x 20
155 x 5
175 x 4
205 x 3
230 x 2
245 x 1
270 x 1
275 x 1
230 x 9

Flyes
20 x 20

Called it after flyes.  Been fighting a head cold all week and was up all night coughing so I got in and got the workout done minus incline.  Amazed I got nine on the last set of bench, but it is still disappointing as I got 225 x 12 a couple of weeks ago.  Conditioning should be fun tomorrow.

Week 8 Day 1

Squats
45 x 10
175 x 5
205 x 4
240 x 3
265 x 2
280 x 1
310 x 1
315 x 1

Pause Squats
245 x 5

Deadlifts
210 x 5
250 x 4
290 x 3
330 x 2
355 x 1
365 x 1
375 x 1
310 x 3

I have been suffering from a head cold the last couple of days, and that is probably the cause behind my poor conditioning session on Saturday.  Squats were fine today, and I had a good sweat leaving the rack.  On deads I lowered my max and they were still tough.  I am pulling the weight, but doing deads after squats takes its toll on me.  I have included video of my singles on squats.  I need to get video of my deads on here, maybe next week.

LRB 365 Week 7 and Conditioning

Lat pulldowns
100 x 2 x 10

Rows
95 x 2 x 10

Shrugs
135 x 10

Curls
45 x 2 x 20

Down the Hill
3 x 1:00 at 6.2/1:00 at 3.0 @ 9% incline
3 x 1:00 at 7.2/1:00 at 3.0 @ 6% incline
1 x 1:00 at 8.2/1:00 at 3.0 @ 3% incline

Weights today went by fast, conditioning was a different story.  Just couldn't catch my wind on the conditioning today, so I called it about half way through.  I think it was just a combination of everything being screwed up for me this week, I will gather my focus and finish this cycle out strong over the next two weeks.

Week 7 Conditioning

Treadmill Run
20 minutes at 6.5 @ 1% incline

Was kind of treading the run today, but I am glad I went.  Left the gym 100 times better than how I entered.  Good session to get back on track.

LRB Week 7 Days 1 and 2

Monday

Squat
45 x 10
175 x 5
205 x 4
240 x 3
265 x 2
275 x 1
290 x 1
310 x 1

Pause Squats
230 x 5

Deadlifts
175 x 5
220 x 4
265 x 3
310 x 2
350 x 1
375 x 1
390 x 1
310 x 3

Wednesday

Bench
45 x 10
155 x 5
175 x 5
210 x 4
230 x 3
240 x 2
255 x 1
270 x 1
215 x 12

Incline
115 x 8

Flye
20 x 20

Was out of town on Monday and Tuesday, so I am just getting to posting today. Monday's workout was ok, squats felt very solid, deads were tough.  I think I programmed too high for deads, as my form is breaking down on the last heavy set of deads.  I am going to drop the weight on deads for the next two weeks to a goal weight of 415.  On the last week of the cycle, I will basically repeat what I did this week.  We will see how it goes.

Today's workout was tough.  I got back late last night, and really didn't have the motivation to go to the gym today.  Glad I got it out of the way, and it wasn't too bad, could have grinded two more reps on the bench, but I left them in the tank.

LRB 365 Week 6 Day 3

Lat Pulldowns
100 x 3 x 20

Rows
95 x 2 x 10

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Treadmill Run
20 minutes at 6.5 @ 1% incline

Had to fit conditioning in today as I am not going to be able to fit another session in this week.  Workout was quick and easy, conditioning session was a little harder than normal, considering I had bad sleep and I did conditioning yesterday.

LRB 365 Week 6 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

Nothing too exciting.

LRB 365 Week 6 Day 2

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
225 x 12 PR

Incline
115 x 3 x 10

Flyes
20 x 20

Tricep Pushdown
40 x 2 x 20

A rep PR at 225 by two reps.  The first 11 reps were fast and smooth, the last rep was some what of a grinder, but it wasn't too bad, just a little uneven on the lockout.  Looking good going into the final phase of this Strong-15 cycle!

LRB 365 Week 6 Day 1

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

Pause Squats
245 x 3

Deadlifts
205 x 5
245 x 4
285 x 3
325 x 2
360 x 1
370 x 1
380 x1
325 x 3

Leg Curls
30 x 2 x 20

It was tough to get going today as I partied a little too much at a Super Bowl party last night.  Squats went surprisingly well and I was feeling a little better after about the fourth set.  Deads were a different story, got the lift done, but I was hurting by the end. 

Video of Squats:

Week 5 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

On the last 3 intervals, I felt like I could go forever and a lot faster.  Good way to end the session.

LRB 365 Week 5 Day 3

Lat Pulldown
100 x 3 x 20

Rows
95 x 2 x 20

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Pretty easy workout.  Nothing too exciting to write home about.

LRB 365 Week 5 Day 2

Bench
45 x 10
140 x 5
165 x 4
195 x 3
215 x 2
225 x 1
250 x 1
255 x 1
215 x 12

Incline
115 x 3 x 10

Flye
20 x 20

Tricep Pushdown
40 x 2 x 20

Bench felt great today.  On my AMRAP set I set a goal of 11, but once I got to nine, I knew I had another three reps in me easily.  the rest of the workout was fine, nothing to exciting to write about.  Incline is getting easier, although I favor overhead press.  I know it is not the same exercise, but I feel it might be healthier for my shoulders, but then again, I could be wrong.

LRB 365 Week 5 Conditioning

Treadmill Run
20 minutes at 6.5 @ 1% incline

Was going to do my modified hill sprints, but when I woke up this morning I could feel yesterday's workout.  I am going to keep the steady state on Tuesdays for the rest of the Strong-15 cycle.  I might even make it a complete off day, moving conditioning to Thursday and Saturday, depending on how I feel.  Good run today though.

LRB 365 Week 5 Day 1

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
260 x 1
285 x 1
295 x 1

Pause Squats
230 x 2 x 3

Deadlift
205 x 5
245 x 4
285 x 3
325 x 2
350 x 1
360 x 1
370 x 1
305 x 2 x 3

Good day today.  Squats felt solid and so did deadlifts.  This workout takes a toll doing both deadlifts and squats in the same day.  Four more weeks of progressively heavier weights, I can only imagine how I will feel on that last week.

LRB 365 Week 4 Day 3

Lat Pulldown
100 x 3 x 20

Rows
95 x 2 x 10

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Was done with my workout in about 25 minutes.  Short and sweet.  Still got a good pump in the lats and traps.  I can only imagine how fast phase three's back day will go.

Week 4 Conditioning

Treadmill Run

20:00 min at 6.5 @ 1% incline.

Good run today.  Left the gym feeling better than when I walked in.  I think I picked the right speeds and intensity for my conditioning to keep it steady and not be a burden on my lifting.

LRB 365 Week 4 Day 2

Bench
45 x 10
140 x 5
165 x 4
195 x 3
215 x 2
220 x 1
235 x 1
250 x 1
200 x 12

Incline
115 x 3 x 10

DB Fly
20 x 20

Tricep Pushdown
40 x 2 x 20

Today was rough on the bench.  It was 9 degrees outside and only about 40 degrees inside the weight room today.  I could not get warm and all the sets on the bench felt heavy.  I was a little upset that I didn't get more than 12 on the AMRAP set, as I got 12 last week at 205.  When I look at the total volume on bench over the last two weeks I get the following:

Last week: 5780
Today: 5930

I don't know what exactly this means, but I did lift more total weight on the bench today than last week.  Or maybe I am just skewing the numbers to make me feel better.

LRB 365 Week 4 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

Easy session today. 

LRB 365 Week 4 Day 1

Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
255 x 1
270 x 1
285 x 1

Pause Squats
210 x 3 x 3

Deadlifts
165 x 5
205 x 4
245 x 3
285 x 2
325 x 1
350 x 1
360 x 1
285 x 2 x 3

One Leg Curls
30 x 2 x 20

On my squats I feel like I am pausing at the bottom during my singles, due to the pause squats.  I need to remember to rebound out of the hole.  At the weight I am doing now, this isn't a problem, but I could see it becoming one in the future.  Other than that, squats felt great today.  Good overall workout.

Three Week Review

So I just finished my third week which is the end of the first phase of the Strong-15 Cycle.  Nothing too big to report about, I have gotten use to the volume of the accessory exercises, now it is time for some of this volume to disappear.  Back day should be a quick workout the next couple of weeks, and I am going to focus on slowing the reps down and really driving home the form.

As for nutrition, I started this phase at 230, and when I weighed in this morning, I weighed 230.  I have been fluctuating throughout these past three weeks with a low of 226 and a high of 230.  I was usually right around 228.  My goal is to maintain here, but I haven't really nailed that down, as when I look at my nutrition I am not hitting my required calories on most days (2720), and then I might go over on a couple days.  I need to be more consistent on that front.  I am going to hold off on measurements until after the entire Strong-15 cycle.

Week 3 Conditioning

Treadmill Run

20:00 min at 6.5 @ 1% incline.

Good run today.

LRB 365 Week 3 Day 3

Lat Pulldowns
100 x 5 x 20

Rows
95 x 4 x 10

Shrugs
135 x 4 x 20

Curls
45 x 2 x 20
45 x 17
45 x 16

Good pump today.  While I was doing rows today, I looked over and saw a girl who weighed at least 100 lbs less than me doing 70 lbs. on rows.  After I saw that, the rest of my sets felt easy.  By the time I get to curls, my biceps are fried, and these four sets reduce them to nothing.

Week 3 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

Not too bad of a session, I have not done conditioning since last Thursday, so I had a week of rust to get through.

LRB 365 Week 3 Day 2

Bench
45 x 10
130 x 5
150 x 4
175 x 3
195 x 2
230 x 1
235 x 1
240 x 1
205 x 12

Incline
115 x 5 x 10

Flyes
20 x 2 x 20

Tricep Pushdown
40 x 4 x 20

On my AMAP set on bench, I wasn't as tight as I would have liked throughout the set.  I noticed my back slipping on the bench.  Other than that, the rest of the workout was fine.  I am getting use to the volume on this day, just in time to see some of it disappear.

LRB 365 Week 3 Day 1

Squats
45 x 10
150 x 5
175 x 4
205 x 3
225 x 2
260 x 1
270 x 1
275 x 1

Pause Squats
225 x 2 x 3

Deadlifts
185 x 5
225 x 4
260 x 3
300 x 2
330 x 1
335 x 1
350 x 1
300 x 2 x 3

Leg Curls (standing)
30 x 4 x 20

Good day today.  I noticed on my 270 for squats my knees were caving in, had to remind myself to cue knees out.  Haven't had that problem in a while. The pause squats felt solid.

LRB 365 Week 2 Day 3

Lat Pulldown
100 x 5 x 20

Rows
95 x 4 x 10

Shrugs
135 x 4 x 20

Curls
45 x 2 x 20
45 x 2 x 16

Today was better than last week's back day.  The lat pulldowns get a huge pump into my lats, making the rows a little hard.  Hopefully the soreness/DOMS isn't as bad as it was last week.

Week 2 Conditioning

Treadmill Run

20:00 min at 6.5 @ 1% incline.

Got all 20 minutes in this time.

LRB 365 Week 2 Day 2

Warmup
Jump Rope
100 Double leg
25 left/25 right
50 Alternating
100 Double leg

Stretches

Bench
45 x 10
130 x 5
150 x 4
175 x 3
195 x 2
205 x 1
230 x 1
235 x 1
195 x 15

Incline
115 x 5 x 10

DB Fly
20 x 2 x 20

Tricep Pushdown
40 x 4 x 20

Added 15 lbs. to the AMAP set on bench but only lost one rep compared to last week.  This calculates out to a 1RM of 292, so there is still some work to do on that end to get that number higher.  Still getting use to the volume.  Incline felt better, although on the last set I have no idea how the bar was being pressed, as my chest was fried.

LRB 365 Week 2 Conditioning

Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.2/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.2/1:00 min at 3.0 @ 0% incline

Walked out of the gym feeling better than when I went in. Good session.

LRB 365 Week 2 Day 1

Warmup
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg

Stretches

Squat
45 x 10
150 x 5
175 x 4
205 x 3
225 x 2
240 x 1
260 x 1
270 x 1

Pause Squats
210 x 2 x 5

Deadlifts
185 x 5
225 x 4
260 x 3
300 x 2
320 x 1
330 x 1
335 x 1
280 x 3 x 3

One leg curls
30 x 4 x 20

Took awhile for me to get going this morning, and it really never happened.  Was feeling a little under the weather, so squats didn't feel smooth.  Deads didn't feel too bad but they were not the greatest.

LRB 365 Week 1 Conditioning

Just a quick session of conditioning today:

16:00 min at 6.5 at 1% run on treadmill.

Wanted to go to 20, but wasn't feeling it and called it at 16. 

LRB 365 Week 1 Day 3

Lat Pulldowns
100 x 5 x 20

Rows
135 x 6
95 x 3 x 10

Shrugs
135 x 4 x 20

Curls
30 x 20
45 x 20
45 x 16
45 x 15

Holy volume.  I opted for the lat pulldowns over chins and I was hurting after these.  Before I started this program I could esily do 175 x 3 x10 on pendlay rows, tried to do 135 for my rows today, and could not make it past 6.  Not use to this volume yet, I can only hope my body gets some what accustomed to it by the end of the year during the big 15 cycle, come to think of it there is crazy volume in the first conditioning cycle, great.

LRB 365 Conditioning

So on the the first cycle of LRB 365 it calls for two days of steady state conditioning.  I tweaked this a little as the conditioning I did today is a little more like interval training, and I really like it.  I dropped down the speeds a couple notches from where I was before I started this to be less of a strain on me.  It is called Down the Hill because by the end of the workout you feel like you are running down a hill.  Pretty clever title, huh?


Down the Hill

3 x 1:00 min. at 6.2/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.2/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.0/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.0/1:00 min at 3.0 @ 0% incline

Walked out of the gym feeling better than when I went in.  Good session.

Measurements

So I also took some other measurements that I did not take earlier when I did my body fat:

Waist:  39
Chest:  43
Thigh:  22
Arm:  15.5

Just another stat to keep track of during this year.

Day 2 Bench

Bench

45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
200 x 1
215 x 1
230 x 1
180 x 16

Incline

115 x 4 x 10
115 x 7

Flyes

20 x 2 x 20

Tricep Pushdowns

35 x 4 x 20

Bench was a breeze, incline, however, humbled me.  I was originally going to put 135 on the bar, and I am glad I didn't.  I haven't done incline in a LONG time, so this was a bit of a shock.  Flyes and pushdowns got the blood flowing, and my chest is feeling pumped today.