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Iron Monkey: Teenage Log
- Thread starter miked8c
- Start date
miked8c
New member
3/22
OHP
95x5
135x3
160x5
155x5
150x4
135x5
Improvement from last week, slowly but surely these will come up. Had PT this morning which never helps when I try to lift in the PM.
Bench
225x8
205x8
185x10
Really went for form on these, pausing between reps and exploding from the chest, they felt great. Glad to be benching twice a week.
DB OHP
55x9
50x6
45x6
Rotator cuff work
Recovery is an issue by the time the end of the week comes, I am usually on 6.5 hours of sleep per night. This is through no fault of my own, its just the PT cuts into my sleep time and I am rarely able to go to bed before 10pm because of my regimental responsibilities.
The best I can do is put bench and DL day early in the week when I am fresh. By the time Friday rolls around I usually have the energy to finish of the week with a squat day where I pretty much empty the tank.
OHP
95x5
135x3
160x5
155x5
150x4
135x5
Improvement from last week, slowly but surely these will come up. Had PT this morning which never helps when I try to lift in the PM.
Bench
225x8
205x8
185x10
Really went for form on these, pausing between reps and exploding from the chest, they felt great. Glad to be benching twice a week.
DB OHP
55x9
50x6
45x6
Rotator cuff work
Recovery is an issue by the time the end of the week comes, I am usually on 6.5 hours of sleep per night. This is through no fault of my own, its just the PT cuts into my sleep time and I am rarely able to go to bed before 10pm because of my regimental responsibilities.
The best I can do is put bench and DL day early in the week when I am fresh. By the time Friday rolls around I usually have the energy to finish of the week with a squat day where I pretty much empty the tank.
miked8c
New member
3/23
Squat
345x5
275x10
345 felt way too damn heavy on my back, was not a fan. You know how your supposed to inhale, shrug your traps and do all that jazz before you lift the bar to get all tight. Well I did all that and it still just felt heavy on my back, not a good feeling before starting a set. 275 was huge burnout for me also. Foam rolling for the next 3 days.
GHRs and spinal decompression
Want to incorporate a HIIT day on Sundays, so far it is the only day I don't lift and I usually just go for a two mile jog. However I think doing sprints would be much more beneficial and give me a better workout. I have a Navy PT test on Wednesday where I need to run 1.5 miles in 11 min. We had a mock test this past Wednesday and I ran a 11:10, so I think I should be able to run a sub 11 min mile and a half on the real thing.
Do you guys have any recommendations for a HIIT workout? I was think 15 50 yard sprints. I'll walk back the 50 yards between each sprint for my rest.
Squat
345x5
275x10
345 felt way too damn heavy on my back, was not a fan. You know how your supposed to inhale, shrug your traps and do all that jazz before you lift the bar to get all tight. Well I did all that and it still just felt heavy on my back, not a good feeling before starting a set. 275 was huge burnout for me also. Foam rolling for the next 3 days.
GHRs and spinal decompression
Want to incorporate a HIIT day on Sundays, so far it is the only day I don't lift and I usually just go for a two mile jog. However I think doing sprints would be much more beneficial and give me a better workout. I have a Navy PT test on Wednesday where I need to run 1.5 miles in 11 min. We had a mock test this past Wednesday and I ran a 11:10, so I think I should be able to run a sub 11 min mile and a half on the real thing.
Do you guys have any recommendations for a HIIT workout? I was think 15 50 yard sprints. I'll walk back the 50 yards between each sprint for my rest.
miked8c
New member
Weighted Pull Ups (completed in 10 min)
65x6
60x5
50x5
45x5
These kind of sucked, I am not sure what I should be doing on a rep/set scheme for these. I am shooting purely for strength, I want a heavy 3-5RM on these. If anyone has any ideas please let me know, as of now I think I will try to just keep adding weight to the first set until I can only get 4 reps, then I will reset my weights to a 10RM.
BB Rows
175x8
165x8
145x8
Really underestimated how much pull ups would tire me out on these.
1.5 Pull Ups
5
3
4
If you don't know, these are basically a full ROM pull up, then you descend so the top of your head is just below the bar, then you pull back up so your chin is again above the bar. That is 1. These are great for engaging the lats.
BB Curls/ Weighted Dip supersets
Curls- 85x8,75x8,65x10
Dips- 55x15,10 45x12
Weighted Sit Ups (super setted with push up)
10 lbs. x 20
10 lbs. x 15
By the end of my workout the weights I was using were pathetic, I always do a burnout type of deal on Saturdays. First day of HIIT sprints tomorrow.
65x6
60x5
50x5
45x5
These kind of sucked, I am not sure what I should be doing on a rep/set scheme for these. I am shooting purely for strength, I want a heavy 3-5RM on these. If anyone has any ideas please let me know, as of now I think I will try to just keep adding weight to the first set until I can only get 4 reps, then I will reset my weights to a 10RM.
BB Rows
175x8
165x8
145x8
Really underestimated how much pull ups would tire me out on these.
1.5 Pull Ups
5
3
4
If you don't know, these are basically a full ROM pull up, then you descend so the top of your head is just below the bar, then you pull back up so your chin is again above the bar. That is 1. These are great for engaging the lats.
BB Curls/ Weighted Dip supersets
Curls- 85x8,75x8,65x10
Dips- 55x15,10 45x12
Weighted Sit Ups (super setted with push up)
10 lbs. x 20
10 lbs. x 15
By the end of my workout the weights I was using were pathetic, I always do a burnout type of deal on Saturdays. First day of HIIT sprints tomorrow.
themondtster
New member
Subbed. Looking Good.
from my Transformer Prime
from my Transformer Prime
miked8c
New member
3/26
Bench Press 10x3 (75s rest)
255x9x3
255x2
Missed the last rep of the last set as usual. I had a rough start on these because some kid wanted to work in with me and he didn't understand that I was doing very specific rest periods and didn't have time to mess around with the 45's between sets. So I had to deal with these shennanigans for my first 3 sets, I think I could have finished the workout faster if I didn't have to deal with this.
DB Chest Press
85x10
85x6
75x8
DB Skullcrushers
35x8
30x8
DB Flyes
55x10
50x12
Nother great chest day, only good part about Mondays.
Bench Press 10x3 (75s rest)
255x9x3
255x2
Missed the last rep of the last set as usual. I had a rough start on these because some kid wanted to work in with me and he didn't understand that I was doing very specific rest periods and didn't have time to mess around with the 45's between sets. So I had to deal with these shennanigans for my first 3 sets, I think I could have finished the workout faster if I didn't have to deal with this.
DB Chest Press
85x10
85x6
75x8
DB Skullcrushers
35x8
30x8
DB Flyes
55x10
50x12
Nother great chest day, only good part about Mondays.
E
Evan Tipps
Guest
Nice log man! How do you do your weighted pull ups? with a dumbell or with a weight on a belt?
miked8c
New member
Weight harness which allows me to secure plates onto it. Best investment I ever made, great for dips.
E
Evan Tipps
Guest
Ok yeah thats what I use as well. I can do more weight with usuing a dumbell between my legs though.. Not sure why
