Hidngod's log

[HiDnGoD]

DUDE!!!! PR TIME ON THE DEADS AND POSSIBLY MORE NEXT WEEK, WAY TO GO!

51/2 liters of water is AAAAAAAAAAALOT man. Good for you.

I'll keep pushin it 'til I stall, then I'm gonna cut.
Yeah, I spent a lot of time in the loo.

 

[HiDnGoD]

No caahhhhdio this weekend. Weather was too nice, so I got towork around the house.

My 5X5​

Week 12 Workout 3​

Start 17:15, finish 18:15. I’d have been done sooner, but I had to wait 15 mins for my spotter, on Bench.

Squat: 1 RM - 385, 5 RM - 325
2X150(4), 2X200(6), 2X250(8½), 2X315(9¼), 2X365(10). Close to max.

Flat Bench Press: 1 RM – 290, 5 RM – 240
2X115(4½), 2X165(6), 2X200(8½), 2X235(9½), 2X275(10). Got it! But I’m still 10 lbs off max!

Standing Press: 1 RM – 160, 5 RM – 140
2X60(5½), 2X80(7), 2X100(8½), 5X120(9¼), 2X145(10).
Uugh

Synopsis
Good workout. My daughter was pi**ed that I woke her up to spot my bench Especially since I didn’t really need her. I figure it’s the least she can do for me. I made up for it when she found out I bought some frozen yogourt.

 

[HiDnGoD]

Today's Cardio ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph.

Crosstrainer: warmup for :tread: 10 min, resistance 6, 6.0 - 7.0 mph, HR 98 - 124 150 cals

Treadmill: 45 minutes, Incline 3.0, Speed 2.5 & 6.0 mph. 1 min warmup, 2¾ minutes first sprint. Jogged ‘til H.R. dropped under 130. worked up to 3½ minute sprints.
After 1½ mile trial, I did Intervals: Approx 1 min at 2.5 mph, (or however long it took to get my HR down below 130. Heart rate started at 112, got up to 170 at times, & dropped to 112 after 5 min cool down. 640 cals


1½ mile time progression: first target is 15 minutes.
21:35
20:40
18:35

4½ litres of water.

 

[HiDnGoD]

Week 13 Workout 1 ​

Squats: 1 RM - 385, 5 RM – 325
5X150(5½), 5X230(8½), 5X325(10), 5X325(10), 5X325(10). Got all 3 sets! Movin up next week. BooYa!!!!!
Bench Press: 1 RM - 290, 5 RM – 250
5X115(5), 5X180(8½), 5X245(10), 5X245(10), 5X245(10). Got all 3 sets. 5RM next week. Boo!!!!
Barbell Rows: 1 RM - 210, 5 RM – 185
5X80(4½), 5X125(8), 5X185(10), 5X185(10), 5X185(10).
Got all 3 sets! Movin up next week. BooYa!!!!!


Synopsis
Great friggin workout. Took almost 1½ hours, ‘cause I was talking to the Mrs about her day. Everything seemed tougher, too. But I got what I wanted, so it was good.




5 litres of water today.

 

[Kabeetz]

GREAT job bro. You're doing an excellent job... it must be nice to have a decent home gym!!!!

 

[HiDnGoD]

GREAT job bro. You're doing an excellent job... it must be nice to have a decent home gym!!!!

Thanks, man. It's not great, but it does the job.
Makes it easier to get the workouts in, when you don't have to add 1/2 hr travel time.

 

[HiDnGoD]

Yesterday's Cardio ​

I've discovered that I'm not quite as resiliant as I was 20 yrs ago. I was a tad sore after last cardio session so, to moderate things a bit, I'll alternate sessions with something a little less drastic.

Crosstrainer: warmup for Tread 10 min, resistance 6, - 7.5 mph, HR 96 - 121 150 cals

Treadmill: 45 minutes, Average incline 7.0. Ranged from 1.0-15.0 with no specific pattern. I just backed down when I needed a rest. Speed 3.5 & 4.0 mph. Heart rate started at 112, got up to 135 at times, & dropped to 104 after 5 min cool down. 465 cals

6 litres of water.

 

[HiDnGoD]

My 5X5​

Week 13 Workout 2 ​

Dead Lift: 1 RM - 430, 5 RM - 380
5X185(6), 5X285(8½), 5X380(10), 5X375(10), 4X375(10). Yaaahh!! New 5 RM, and a PR.

Standing Press: 1 RM - 160, 5 RM – 140
5X60(5), 5X100(8), 5X130(10), 5X130(10), 4X130(10). Ouch. This is friggin tough.

Pull Downs, Wide Grip: 1 RM - 175, 5 RM – 160
5X75(4½), 5X110(7½), 5X150(9½), 5X150(9½), 5X150(10). Just off my 5 RM.

Synopsis
Good workout. 1 new 5 RM & a PR. Next week I may be hittin some PR’s.
Water 5 litres

 

[HiDnGoD]

Yesterday's Cardio ​

My goal with this is to work up to a steady state 6.0 mph for as long as I can. Back in the day I ran 1½ miles in 9 minutes (I think). That was my time when I left basic training. Later I was able to regularly run 10k in 1 hr, which is also 6.0 mph.

Crosstrainer: warmup for tread 7 min, resistance 7, 6.0 - 7.0 mph, HR 104 - 128 130 cals

Treadmill: 45 minutes, Incline 3.0, Speed 2.5 & 6.0 mph. 1 min warmup, 3½ minutes first sprint. Jogged ‘til H.R. dropped under 130. Worked up to 4¼ minute sprints. Today was 18:20
After 1½ mile trial, I did Intervals: Approx 1 min at 2.5 mph, (or however long it took to get my HR down below 130. 3.0 degrees for the first part of the Intervals, 4.0 degrees for the second half. Finished with a sprint at 7.5 mph and 10 degrees. Heart rate started at 104, got up to 163 at times, & dropped to 112 after 5 min cool down. 730 cals

1½ mile time progression: first target is 15 minutes.
21:35
20:40
18:35
18:20

For the first sprinting interval while sprinting I was tight & feeling some cramping in the places I already mentioned (Glutes, lower back, adductors). After that it wasn’t too bad.

5½ litres of water.

 

[HiDnGoD]

Today's Cardio ​

Pretty basic today.

Crosstrainer: warmup for Tread 10 min, resistance 6, - 7.5 mph, HR 101 - 118 165 cals

Treadmill: 45 minutes, Average incline 7.0. Dropped back to 2 when I needed a rest. Speed 3.5 to 4.0 mph. Heart rate started at 98, got up to 128 at times, & dropped to 106 after 5 min cool down. 465 cals


Water: 5 litres, so far..