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 Reverse Lunges. Show all posts
Showing posts with label Reverse Lunges. Show all posts
Thursday, January 27, 2011
Monday, January 24, 2011
Strength, Tabatta Bike
Early afternoon
Pullups 7, 10, 6, 6, 10
Squat 5 X 3
Load: 195, 215, 225, 235, 245
Clean and Jerk 8 X 2
Load: 120, 130, 140, 140, 150, 150, 160, 170
Weighted Reverse Lunge 3 X 10
Load: 80, 90, 100
Dumbbell Press 3 X 5
Load: 55, 55, 65
5 minute WU and CD
Tabatta Bike
Workout comments: Cleans felt pretty good today. Starting with lower weight and gradually working up to heavier weights builds confidence in form. Squats felt tough but not overly strenuous. I'm keeping with a lighter lifting regiment at least for another week to make sure my knee is OK.
Body: Some soreness in my knee, otherwise all OK.
Sleep: About 7.5 hours.
Pullups 7, 10, 6, 6, 10
Squat 5 X 3
Load: 195, 215, 225, 235, 245
Clean and Jerk 8 X 2
Load: 120, 130, 140, 140, 150, 150, 160, 170
Weighted Reverse Lunge 3 X 10
Load: 80, 90, 100
Dumbbell Press 3 X 5
Load: 55, 55, 65
5 minute WU and CD
Tabatta Bike
Workout comments: Cleans felt pretty good today. Starting with lower weight and gradually working up to heavier weights builds confidence in form. Squats felt tough but not overly strenuous. I'm keeping with a lighter lifting regiment at least for another week to make sure my knee is OK.
Body: Some soreness in my knee, otherwise all OK.
Sleep: About 7.5 hours.
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, January 5, 2011
Running, Another Double Metcon
Early afternoon
5 Rounds for Time
10 Straddling Depth Jumps
10 Burpees10 Situps
3 Rounds for Time
20 SDHP (45#)
10 Shoulder Press (45#)Workout comments: I'm starting to feel some real soreness in my glutes the past few days. I also attempted some pullups today and while I still had over 10 on the first round, I could tell that there was no way I was going to sustain that 4 times. I guess the 2-3 weeks I took off from lifting weights is starting to catch up to me. After the long run this weekend I'll try to incorporate it back into the schedule, with more emphasis on cleans, jerks, and possibly snatches, since my shoulder has been feeling awesome lately. Other than a long run once per week, my running is going to have to mainly take the form of bi-weekly basketball games. I don't think I'm going to have any time with two classes per week.
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