Hidngod's log

[HiDnGoD]

Funny, sad, tragic, shocking.
http://postsecret.blogspot.com/

 

[HiDnGoD]

My 5X5​

Week 13 Workout 3​

Start 16:15, finish 17:30. Woo hoo. No interruptions, ‘cept my spotters wandered in when I needed them.

Squat: 1 RM - 385, 5 RM - 325
2X165(5½), 2X215(7), 2X265(8½), 2X315(9¼), 2X375(10). Close to max. I upped my warmup sets. Didn’t want to be too far behind the curve.

Flat Bench Press: 1 RM – 290, 5 RM – 240
2X115(5), 2X165(7½), 2X200(9), 2X240(9½), 2X280(10). 5 lbs off max! Second rep was hellacious. Sat there and hovered for a good 5 seconds at ¾ extension before locking out.

Standing Press: 1 RM – 160, 5 RM – 140
2X60(4½), 2X80(6), 2X100(8), 5X120(9), 1X150(10).
Only 1 rep at the top, but it is a PR! Woo, Hoo!!!

Synopsis
Good workout. Works been pretty tough the last few days, physically. It showed in my fatigue level. I also twinged my right shoulder, and this workout didn’t help. R.I.C.E..

Water: 5½ litres

 

[HiDnGoD]

I wuz hopin to get pics up today, but they didn't turn out & I didn't get a chance to take more.

 

[HiDnGoD]

Today's cardio. 30.4.07 ​

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 6.0 mph.

Crosstrainer: warmup for tread 10 min, resistance 6, 5.0 – 5.5 mph HR 98 - 118 135 cals

Treadmill: 22 minutes, Incline 2.0, Speed 2.5 & 6.0 mph. 1 min warmup, 4½ minutes first sprint. Jogged ‘til H.R. dropped under 130. Today was 17:10
After 1½ mile trial, I just did my cool down. I realized I don’t want to overdo it to the point it interferes with the wewights. Heart rate started at 96, got up to 161 at times, & dropped to 108 after 5 min cool down. 360 cals

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10

No cramps to speak of, today. Fatigue, and a stitch in my side

6 litres of water.

 

[HiDnGoD]

Today's Cardio 1.5.07 ​

Pretty basic today.

Crosstrainer: warmup for Tread. I was actually gonna do my whole cardio session on the Xtrainer, but I couldn’t do it. Not tough enough. I’m in a groove here. 10 min, resistance 7, 8.0 mph, HR 96 - 129 160 cals

Treadmill: 30 minutes, time was tight. Intervals 1 min at 2.5 mph, incline 4.0; 1min sprint, starting at 5.0 mph & working up to 8.0 mph, incline 2.5. Went good. A little tightness in the calves, but otherwise fine. The last 30 sec were 15.0 incline at 8.0 mph. I was soaked. 495 cals



Water 4½ litres..


Kinda sad today. I found out a guy I used to work under is sick. He’s a good guy, smart, funny. He isn’t a good friend, but he is a friend. He is one of the reasons I have the job I do today. He has Necrotizing Fasciitis (Flesh Eating Disease). He’s had 4 operations to stem the infection, to no avail. He’s currently listed as “hourly”. That was as of 13:00 today.

Not sure if anyone is still reading this. But I'll keep it going, just to keep me honest.

 

[HiDnGoD]

Week 14 Workout 1, 2.5.07 ​

Squats: 1 RM - 385, 5 RM – 330
5X150(5½), 5X240(8½), 5X330(10), 5X330(10), 3X330(10). PR for reps! Bumped my 5RM up! BooYa!!!!!

Bench Press: 1 RM - 290, 5 RM – 250
6X115(4½), 5X180(8½), 5X250(10), 5X250(10), 3X250(10). Hit my 5RM. Now I just gotta get those 2 more reps on my last set. Rawk On!!!

Barbell Rows: 1 RM - 210, 5 RM – 190
5X85(4½), 5X135(8), 5X190(9¾), 5X190(10), 4X185(10).
PR for reps! Bumped my 5RM up! BooYa!!!!!


Synopsis
Great friggin workout. 1 hour. Everything seemed tough, too. But I got what I wanted, so it was good.




4 litres of water today.

 

[HiDnGoD]

Today's cardio. 4.5.07 ​

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. Passing was 12 minutes, or 8mph. Later I was able to regularly run 10k in 1 hr, which is 6.0 mph.

Bike: warmup for tread 10 min, resistance 8 HR 101 - 117 65 cals

Treadmill: 30minutes, Incline 2.0, Speed 2.5 & 6.5 mph. 4½ minutes first sprint. Walked ‘til H.R. dropped under 130. Today was 17:01 and freeegin tough. Thought I was gonna heave.

After 1½ mile trial, I did Intervals. 1 minute run, walk ‘til HR drops under 130. Started at 6.5 mph & went up .2 mph each interval.

Heart rate started at 96, got up to 167 at times, & dropped to 113 after 5 min cool down. 495 cals.

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10
4.5.07, 17:01

Some calf cramping. I had a sore lower back at work, from work the day before. Diddn’t affect the run & didn’t bother me after.

3 litres of water.

 

[Kabeetz]

You da man bro, keep it up.

I think I'm gonna retire my log over here.. haven't decided for sure yet.

 

[HiDnGoD]

You da man bro, keep it up.

I think I'm gonna retire my log over here.. haven't decided for sure yet.

Thanks.
Thinkin on it myself. Aside from you & CK, I'm the only one that posts in it. A log is good, keeps you honest. But if there's no comments or feedback from others it becomes on exercise in futility.

 

[HiDnGoD]

No workout today, but I bought one of those push mowers, with the rotary blades. Mowed the lawn, took me 1 1/2 hrs.