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.