Fitness Log

[Tblock1]

Backpacking hiking 7/14/10-7/19/10

Tuesday 7/20/10

Military press ( 2 weeks since last press)
1x10x45
1x5x95
1x3x135
5x3x150 HUGE PR!
1x2x150 failed 3rd

BTN press (touched traps each rep)
3x8x95

Pullups (all deadhang with 1-2 second pause at bottom)
1x5xbw
1x3x25
1x3x50 ( didnt get chin over bar 3rd)
1x3x45
1x3x45
1x10xbw
1x8xbw
1x8xbw

CGBP with pause
1x5x95
1x3x135
1x3x165
5x3x205 Great stuff!

Rotary cuff

270 degrees to 360 degress wall supported rotation
3x20x3 each arm

180-270 degress
2x15x3 each arm

Comments: AWESOME workout. Before trip I did 3x3x150, meaning I am MUCH stronger at mp now. Thanks andalite loving the routine! pullups were much harder deadhang, I got a great burn in my rear delts from the pullups and btn press. CGBP also went great

 

[Tblock1]

Wednesday 7/21/10

Squat
1x5x135
1x5x185
1x3x225
1x2x255
3x2x285 (no belt)

Leg press
1x20



Couple hours later........

Run: 3 miles 20:55 AWESOME PR!
Finally got my 3 miles under 7 minute mile pace

DB bench (just to get warmed up for tommorow)
1x5 2nd heaviest db
1x5 heaviest db

1 armed pushups
1x5xeach arm really easy, left super easy

Comments: Squats were same as before, no strength lost!!!!!! Run was fanfuckingtastic! Before I left I did 3 miles 22:29, not very hard, but still I knew there was no way I could get under 21 minutes then. The backpacking and hiking helped so much. I hardly ever run 3 miles but now I just started running it more and wanted under 21, next goal under 18. Wierd thing was my heart and legs felt great the whole time, but I got out of breath really fast? Maybe the backpacking helped my heart and legs but no VO2 max as much

 

[miked8c]

Those push ups better be easy cause 5 reps is weak sauce bro. haha just kidding not bad for your first day of doing them in a while.

 

[JDid23]

not a bad job lately broseph how many lbs were the leg presses? bet the military felt great esp considering that your strength has been down lately

 

[Tblock1]

Those push ups better be easy cause 5 reps is weak sauce bro. haha just kidding not bad for your first day of doing them in a while.

Lol I could have done like 15 I'm serious bro, especially the left arm was really easy. Thanks though man

Jdid: Thanks! The leg press is a cable one....it only goes up to 160 pounds but 160 on there is about the equivalent of 400-450 or so on a regular leg press

 

[Tblock1]

Thursday 7/22/10

Bench
135x8
185x5
205x3
235x1 (failed 2nd )
3x3x225
1x2x225 (failed 3rd)

DB Row
2x15xheaviest db PR

Alternating Hammer Curls (1st curls in almost 3 months!)
1x5x45 each arm
1x3x45 each arm

I'm gonna do these once or twice a week just to get my strength back in them


Paused pin bench press
1x3x45
1x3x205
1x3x225
1x1x245 PR
1x2x235
1x3x225

Bodysaws
3x12xbw+25 PR

Comments: Good workout. I lost a lot of strength on bench but it'll come back quick. Loving the paused pin press, also loving bodysaws

 

[ExtraMile]

Lol I could have done like 15 I'm serious bro, especially the left arm was really easy. Thanks though man

Jdid: Thanks! The leg press is a cable one....it only goes up to 160 pounds but 160 on there is about the equivalent of 400-450 or so on a regular leg press

My leg press is a cable one too and I'm using 315 for 10. So does that mean it's the equivalent of 800-900 on a regular machine?

Now do you see why I said comparing leg press poundage is pointless?

 

[Andalite]

I cannot believe you guys are having this discussion....Leg presses? really?

 

[ExtraMile]

I love leg presses

 

[the.gladiator1987]

Leg Presses are so stupid, honestly. You can do so much for your legs

deadlifts
squats/front squats/1 leg squats
SLDL
GHR's
BB Lunges (fuckin hard when you got 275 on your back)

Leg presses alet u sit o ur ass too, which is weak sauce. i wouldnt even think about leg pressing until i could squat 405 for reps. If you want size on your legs then get to a 405 squat and tell me your legs are small