Early afternoon
Pullups 7, 10, 7, 7, 11 (max)
Front Squat 8 X 2
135, 145, 155, 175, 175, 195, 195, 205
Deadlift 4 X 3
225, 275, 275, 275
Calf Raises 4 X 10
Situps 4 X 25
Bench Press 3, 3, 5, 5
Load: 185#
Weighted Reverse Lunges
70, 90, 90, 100
Workout comments: Front squats felt pretty good. I can definitely start thinking about going heavier. The pullups felt pretty good as well. I think using a thin bar is making all the difference. I'm hoping after this cycle is done I can hit at least 16 consecutive pullups.
Nutrition: Pretty good. Protein in the morning and post-workout.
Sleep: About 8.5 hours
Showing posts with label Calf Raises. Show all posts
Showing posts with label Calf Raises. Show all posts
Thursday, January 27, 2011
Wednesday, January 19, 2011
Strength
Early afternoon
Clean and Jerk 5 X 3
Load: 140, 140, 160, 160, 170
Squats 10 X 2
Load: 165
Incline Dumbbell Bench Press 10 X 5
Load: 120
*On the minute
Skills
2 X 10 Reverse Lunges
2 X 20 Calf Raises
Workout comments: Failed the 5th rep of the 9th set of incline dumbbell presses. They started getting to me towards the end. The last set of cleans turned into power cleans. I realize these might be harder than normal cleans, but they feel more comfortable than catching the bar so close to the ground.
I tried running a few miles on the treadmill. I made it half a mile before stopping. No serious pain, but it felt a little odd and I thought it best to stop. Maybe the fact that I was running on the treadmill had a little to do with it.
Body: Chest a little sore today. It has been almost a month since I worked a bench press. Some grogginess upon waking this morning.
Sleep: About 8.5 hours. Started using melatonin supplements for better quality sleep. Seems to work well at helping me dose off, but I still seem to be waking sporadically throughout the night and having trouble waking in the morning. I will try adding protein shakes before bed and see if this helps alleviate some of the muscular soreness.
Nutrition: Whey protein, fish oil, multi-vitamin in the morning, whey protein post-workout. Another whey protein shake just before bed. Combined with steak for dinner, this added up to about 180g protein throughout the day. I've read various articles claiming 0.7-1g per pound of body weight is a good amount depending on physical activity. After today, I realized how hard it is to get the required amount of protein. This is most likely the reason for my chronic soreness each morning.
Clean and Jerk 5 X 3
Load: 140, 140, 160, 160, 170
Squats 10 X 2
Load: 165
Incline Dumbbell Bench Press 10 X 5
Load: 120
*On the minute
Skills
2 X 10 Reverse Lunges
2 X 20 Calf Raises
Workout comments: Failed the 5th rep of the 9th set of incline dumbbell presses. They started getting to me towards the end. The last set of cleans turned into power cleans. I realize these might be harder than normal cleans, but they feel more comfortable than catching the bar so close to the ground.
I tried running a few miles on the treadmill. I made it half a mile before stopping. No serious pain, but it felt a little odd and I thought it best to stop. Maybe the fact that I was running on the treadmill had a little to do with it.
Body: Chest a little sore today. It has been almost a month since I worked a bench press. Some grogginess upon waking this morning.
Sleep: About 8.5 hours. Started using melatonin supplements for better quality sleep. Seems to work well at helping me dose off, but I still seem to be waking sporadically throughout the night and having trouble waking in the morning. I will try adding protein shakes before bed and see if this helps alleviate some of the muscular soreness.
Nutrition: Whey protein, fish oil, multi-vitamin in the morning, whey protein post-workout. Another whey protein shake just before bed. Combined with steak for dinner, this added up to about 180g protein throughout the day. I've read various articles claiming 0.7-1g per pound of body weight is a good amount depending on physical activity. After today, I realized how hard it is to get the required amount of protein. This is most likely the reason for my chronic soreness each morning.
Wednesday, December 15, 2010
Strength, Vertical Jump
Squats 555333
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
Load: 215, 225, 235, 245, 250, 255
Weighted Incline Situps
Load: 25
DB Calf Raises
Load: 40
*Supersets
Bench Press 4 X 5
Load: 205
Depth Jumps
Load: 10
*Supersets
Workout comments: Trying some new workouts to increase vertical jump. Most websites say the majority of people who can dunk a basketball are a) over six feet tall, b) have less than 10% body fat, and c) can palm a basketball. I am 0/3 in this department, so I guess I'm going to have to work on leg strength.
Going back to the old strength gains program. Three weeks of 555333, and then the fourth week 333111 to continually assess 1RM. I forgot how much more taxing this is then continuously attempting the same load over several sets.
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