Training Log: Entry 2388
PM WORKOUT
Prowler w/90lbs loaded
2x50' low handle/50' high handle (no rest)
Backwards drag to the end of the block, high handle forward push back
Notes: Road just wasn't playing nice on the low handle pushes, and I wanted something to really dig in deep on, so went with my "drag it all the way down, push it all the way back" approach. Set the goal of no stopping on the backwards drag, and then pushed it halfway back before taking a quick breather on the way back to the house. First snow of the year today, so I'll see what I come up with for the future.
No weigh in this morning.
Sunday, September 30, 2018
Saturday, September 29, 2018
Training Log: Entry 2387
DEEP WATER WORKOUT 5 (WEEK 2, WORKOUT 1)
AM WORKOUT
Texas deadlift bar touch and go deadlifts 345
10x10
Buffalo bar squat 230 superset w/walking lunges
3x10/10
Notes: Set the timer to 3:35 between sets of deads to ensure that, by the time set up was done, I was still under 4 minutes of rest. This was just about the right weight, maybe just slightly under what was needed, but sets 8-10 definitely sucked. Decided to stick with buffalo bar squats rather than SSB before the former tend to beat my legs up while the latter hammers my upper back, and I wanna keep my legs conditioned for the 10x10 squats next week. Still owe the ab work. I wanna document that I AM doing it, just usually not within the workout due to time constraints. I tend to find a time later in the day to get it knocked out.
Woke up at 195.0. Going a different angle with cheat meals and focusing on larger portions rather than carbing up. Did 3 entrée at Panda Express, double teriyaki chicken and Beijing beef, with steamed veggies instead of rice. Been liberally applying PB2 powder in protein shakes and mixed with cottage cheese as well as a source of supplemental protein. Really trying to embrace the nutrition side of the program.
DEEP WATER WORKOUT 5 (WEEK 2, WORKOUT 1)
AM WORKOUT
Texas deadlift bar touch and go deadlifts 345
10x10
Buffalo bar squat 230 superset w/walking lunges
3x10/10
Notes: Set the timer to 3:35 between sets of deads to ensure that, by the time set up was done, I was still under 4 minutes of rest. This was just about the right weight, maybe just slightly under what was needed, but sets 8-10 definitely sucked. Decided to stick with buffalo bar squats rather than SSB before the former tend to beat my legs up while the latter hammers my upper back, and I wanna keep my legs conditioned for the 10x10 squats next week. Still owe the ab work. I wanna document that I AM doing it, just usually not within the workout due to time constraints. I tend to find a time later in the day to get it knocked out.
Woke up at 195.0. Going a different angle with cheat meals and focusing on larger portions rather than carbing up. Did 3 entrée at Panda Express, double teriyaki chicken and Beijing beef, with steamed veggies instead of rice. Been liberally applying PB2 powder in protein shakes and mixed with cottage cheese as well as a source of supplemental protein. Really trying to embrace the nutrition side of the program.
Thursday, September 27, 2018
Training Log: Entry 2386
DEEP WATER WORKOUT 4 (END OF TRAINING WEEK 1)
PM WORKOUT
Axle bench press 226
2x10
1x11
Axle close grip bench 186
2x10
1x17
Swiss bar incline bench 175
3x10
Dips
1x21
1x15
1x18
Push ups
1x21
1x20
1x21
3 rounds of 1 minute plank/20 sit ups (no rest)
Notes: Figuring out the weights here. Bench is just about dialed in right, close grip is too light, incline might be slightly too heavy. Went max reps on final set to make the most of each set up.
Used my Ironmind bench for the first time to actually bench, and used it for the close grip as well. Allowed me to have a separate station set up for incline, to keep rest times lower between workouts. The Ironmind bench lives up to the rest of the company: no frills, little padding solid as a rock. Felt stable to drive off of, but a little lower than I'm used to. Also, incline is awful, swiss bar is awful and, for some reason, when you combine them it feels great. Much better on my shoulders.
I need to focus on output next training session. This was more of a feeler.
No weigh in this morning.
DEEP WATER WORKOUT 4 (END OF TRAINING WEEK 1)
PM WORKOUT
Axle bench press 226
2x10
1x11
Axle close grip bench 186
2x10
1x17
Swiss bar incline bench 175
3x10
Dips
1x21
1x15
1x18
Push ups
1x21
1x20
1x21
3 rounds of 1 minute plank/20 sit ups (no rest)
Notes: Figuring out the weights here. Bench is just about dialed in right, close grip is too light, incline might be slightly too heavy. Went max reps on final set to make the most of each set up.
Used my Ironmind bench for the first time to actually bench, and used it for the close grip as well. Allowed me to have a separate station set up for incline, to keep rest times lower between workouts. The Ironmind bench lives up to the rest of the company: no frills, little padding solid as a rock. Felt stable to drive off of, but a little lower than I'm used to. Also, incline is awful, swiss bar is awful and, for some reason, when you combine them it feels great. Much better on my shoulders.
I need to focus on output next training session. This was more of a feeler.
No weigh in this morning.
Wednesday, September 26, 2018
Training Log: Entry 2385
DEEP WATER DAY 3
AM WORKOUT
Axle push press 151lbs
10x10
Axle curl 66lbs superset w/ DB lateral raises (non-stop circuit)
10/10x25lbs
10/10x20lbs
10/10x15lbs
2x10
Notes: 4 mins rest between sets on the push presses, then had to make up time on the curls and raises. Still a good training effect. I'm wasting too much energy controlling the eccentic on the push presses, and that's really only something I can get away with since the weight is light. Have to train away from that. My triceps were absolutely fried at the end, which shows me where my weaknesses are. Controlling the eccentric played in that too. I'm still awful/inconsitent with push presses, because I'd get to like rep 8 on one of the later sets and knock out a rep that flew from chest to lockout with no press in between, whereas earlier reps would be grinders. My hope is that putting me under fatigue will force me to find technique.
Did have to rack the axle and take a breather to finish out some of the later sets, but to a significant degree. Biggest issue was maintaining rack position for so long.
Still owe the ab work for today; plan to knock that out soon.
Woke up at 195.2. Been putting away food like it's my job.
DEEP WATER DAY 3
AM WORKOUT
Axle push press 151lbs
10x10
Axle curl 66lbs superset w/ DB lateral raises (non-stop circuit)
10/10x25lbs
10/10x20lbs
10/10x15lbs
2x10
Notes: 4 mins rest between sets on the push presses, then had to make up time on the curls and raises. Still a good training effect. I'm wasting too much energy controlling the eccentic on the push presses, and that's really only something I can get away with since the weight is light. Have to train away from that. My triceps were absolutely fried at the end, which shows me where my weaknesses are. Controlling the eccentric played in that too. I'm still awful/inconsitent with push presses, because I'd get to like rep 8 on one of the later sets and knock out a rep that flew from chest to lockout with no press in between, whereas earlier reps would be grinders. My hope is that putting me under fatigue will force me to find technique.
Did have to rack the axle and take a breather to finish out some of the later sets, but to a significant degree. Biggest issue was maintaining rack position for so long.
Still owe the ab work for today; plan to knock that out soon.
Woke up at 195.2. Been putting away food like it's my job.
Monday, September 24, 2018
Training Log: Entry 2384
DEEP WATER DAY 2
AM WORKOUT
NG chins
1x21
2x12
1x10
Bent over rows 205
4x10
Clean pulls 205
3x10
Reverse hyper 320
3x10
Notes: 4 minutes rest between sets for everything except the reverse hypers, where were about 2 minutes due to time. This is very different from how I'm used to training, but it's also forcing me out of my comfort zone with movements, as I hate bent over rows and never do any type of clean or pull. Still getting a feel for the movements and appropriate weights. First 2 sets of clean pulls were pretty awful, but got a better idea of what I was doing by the end. Slipped my knee sleeves down over my shin to stop the bleeding from hitting the bar so much.
Did chins in a very strict full ROM style. Chest to bar for as many reps as possible, then chin over bar after that.
Still owe the ab work. Will get it in later today. Once the rest times are shorter, it'll be easier.
Woke up at 193.4.
DEEP WATER DAY 2
AM WORKOUT
NG chins
1x21
2x12
1x10
Bent over rows 205
4x10
Clean pulls 205
3x10
Reverse hyper 320
3x10
Notes: 4 minutes rest between sets for everything except the reverse hypers, where were about 2 minutes due to time. This is very different from how I'm used to training, but it's also forcing me out of my comfort zone with movements, as I hate bent over rows and never do any type of clean or pull. Still getting a feel for the movements and appropriate weights. First 2 sets of clean pulls were pretty awful, but got a better idea of what I was doing by the end. Slipped my knee sleeves down over my shin to stop the bleeding from hitting the bar so much.
Did chins in a very strict full ROM style. Chest to bar for as many reps as possible, then chin over bar after that.
Still owe the ab work. Will get it in later today. Once the rest times are shorter, it'll be easier.
Woke up at 193.4.
Saturday, September 22, 2018
Training Log: Entry 2383
DAY 1 OF DEEP WATER
AM WORKOUT
Buffalo Bar Squats 270
10x10
Axle deadlifts 226lbs superset w/bodyweight lunges
3x10/10
Notes: 4 minutes rest between sets on squats, 2 minutes on the deads and lunges. The last set of squats was more like a 10 minute rest, as I was hammered. Exertion headache and trying to hold in my chow. Usually eat something like an apple fritter before training on these days just to get in a lot of calories quickly, but it's a no-sale, as it kept wanting to come back around set 8. The deads are supposed to be light, and doing them after squats sure makes that happen. I still owe the ab work, but I'll get that done latter today. This was the challenge I wanted, and I think, once the calories go up, it'll become a little better.
Woke up at 192.2. Good place to start gaining.
Oh yeah, also, usually listen to the Downward Spiral when I start a new program, but today I just listened to this on a loop for 2 hours
https://m.youtube.com/watch?v=Bg76mSSzErs
It seemed to fit.
PM ABWORK
1 minute plank followed by 20 sit-ups
3 rounds with no rest (just continuous circuit)
Notes: Everything in the program looks ok on paper, and then the rubber hits the road and reality happens. The final round of sit-ups on this sucked. I think this ab work every time I train thing will be good for me.
DAY 1 OF DEEP WATER
AM WORKOUT
Buffalo Bar Squats 270
10x10
Axle deadlifts 226lbs superset w/bodyweight lunges
3x10/10
Notes: 4 minutes rest between sets on squats, 2 minutes on the deads and lunges. The last set of squats was more like a 10 minute rest, as I was hammered. Exertion headache and trying to hold in my chow. Usually eat something like an apple fritter before training on these days just to get in a lot of calories quickly, but it's a no-sale, as it kept wanting to come back around set 8. The deads are supposed to be light, and doing them after squats sure makes that happen. I still owe the ab work, but I'll get that done latter today. This was the challenge I wanted, and I think, once the calories go up, it'll become a little better.
Woke up at 192.2. Good place to start gaining.
Oh yeah, also, usually listen to the Downward Spiral when I start a new program, but today I just listened to this on a loop for 2 hours
https://m.youtube.com/watch?v=Bg76mSSzErs
It seemed to fit.
PM ABWORK
1 minute plank followed by 20 sit-ups
3 rounds with no rest (just continuous circuit)
Notes: Everything in the program looks ok on paper, and then the rubber hits the road and reality happens. The final round of sit-ups on this sucked. I think this ab work every time I train thing will be good for me.
Tuesday, September 18, 2018
Training Log: Entry 2382
AM WORKOUT (Fasted)
1000 push ups in under an hour
Notes: I sure know how to deload/vacation. Did this within 5 minutes of waking up, because I wanted to see if I could. Was ambitious and tried to get it done in 45 EMOM sets, but I petered out on the last 5. Shook out to
10 sets of 23
30 sets of 22
1 set of 10
1 set of 20
4 sets of 10
2-3 minute break
1 set of 20
2-3 minute break
1 set of 30
Unreal chest and tricep pump like before. This should give me something to recover from for the rest of the week.
AM WORKOUT (Fasted)
1000 push ups in under an hour
Notes: I sure know how to deload/vacation. Did this within 5 minutes of waking up, because I wanted to see if I could. Was ambitious and tried to get it done in 45 EMOM sets, but I petered out on the last 5. Shook out to
10 sets of 23
30 sets of 22
1 set of 10
1 set of 20
4 sets of 10
2-3 minute break
1 set of 20
2-3 minute break
1 set of 30
Unreal chest and tricep pump like before. This should give me something to recover from for the rest of the week.
Saturday, September 15, 2018
Training Log: Entry 2381
PM WORKOUT
Texas deadlift bar touch and go deadlifts 330
10x10
Standing ab wheel
3x8
SSB squats 225
3x10
SSB walking lunges
3x10
Notes: Set the watch to 1:50 so that I'd have 2 minutes rest between sets. 5lbs higher and shorter rests than last week. I'm adapting to the load, which is cool. Still not on RX poundages, but this has been a good prep cycle for the real work. Tried lunging in place and it was awful, but walking lunges I can do, so I'll be doing that. Garage is small enough that I have to take 2-3 lunges before turning around, but it'll work. Just had the bar unloaded there, because after the deads and squats I was fried. Really focusing in forcing the left side to start working hard. I think, if I can bring it up to snuff, I can really start getting pretty scary.
Woke up at 194.4. I leave on a few day business trip tomorrow, I'l most likely drop a little weight from travel, and then come back and try to put on some quality mass.
PM WORKOUT
Texas deadlift bar touch and go deadlifts 330
10x10
Standing ab wheel
3x8
SSB squats 225
3x10
SSB walking lunges
3x10
Notes: Set the watch to 1:50 so that I'd have 2 minutes rest between sets. 5lbs higher and shorter rests than last week. I'm adapting to the load, which is cool. Still not on RX poundages, but this has been a good prep cycle for the real work. Tried lunging in place and it was awful, but walking lunges I can do, so I'll be doing that. Garage is small enough that I have to take 2-3 lunges before turning around, but it'll work. Just had the bar unloaded there, because after the deads and squats I was fried. Really focusing in forcing the left side to start working hard. I think, if I can bring it up to snuff, I can really start getting pretty scary.
Woke up at 194.4. I leave on a few day business trip tomorrow, I'l most likely drop a little weight from travel, and then come back and try to put on some quality mass.
Friday, September 14, 2018
Training Log: Entry 2380
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
3x286
4x321
14x256
Lat pulldowns 90
7x12
Band pull aparts
7x20
GIANT SETS
Axle incline bench 173
5x9
Lat pulldowns 90
4x12
1x20
DB lateral raise 20
5x12
Notes: Head really wasn't in the game for benching. Not much leg drive to speak. Think knowing it was my last heavy bench for a while kept me from wanting to really go for anything great. The incline benching went well, although left shoulder is still pretty pissed off. Think the upcoming week off will be good.
Woke up at 196.0
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
3x286
4x321
14x256
Lat pulldowns 90
7x12
Band pull aparts
7x20
GIANT SETS
Axle incline bench 173
5x9
Lat pulldowns 90
4x12
1x20
DB lateral raise 20
5x12
Notes: Head really wasn't in the game for benching. Not much leg drive to speak. Think knowing it was my last heavy bench for a while kept me from wanting to really go for anything great. The incline benching went well, although left shoulder is still pretty pissed off. Think the upcoming week off will be good.
Woke up at 196.0
Wednesday, September 12, 2018
Training Log: Entry 2379
AM WORKOUT
Buffalo Bar Squats 245
10x10
Bodyweight lunges
3x10
Notes: True 2 minutes rest between sets. Set my alarm for 1 minute 50 seconds so that, by the time I set up under the bar, I'd be at 2 minutes of actual rest. The first set is always the hardest, but after that things were smooth until about set 6, where the initial struggle began, and then sets 8-10 where it was a real ball buster. Got it done, laid down for 5 minutes, looked at the time and realized I had enough time left to do the lunges. I'm getting closer and closer to running the program in full, and once I get back from a business trip next week, I plan to run the full Deep Water program and see what it can do.
Woke up at 196.4. Stomach has been bothering me past few days.
AM WORKOUT
Buffalo Bar Squats 245
10x10
Bodyweight lunges
3x10
Notes: True 2 minutes rest between sets. Set my alarm for 1 minute 50 seconds so that, by the time I set up under the bar, I'd be at 2 minutes of actual rest. The first set is always the hardest, but after that things were smooth until about set 6, where the initial struggle began, and then sets 8-10 where it was a real ball buster. Got it done, laid down for 5 minutes, looked at the time and realized I had enough time left to do the lunges. I'm getting closer and closer to running the program in full, and once I get back from a business trip next week, I plan to run the full Deep Water program and see what it can do.
Woke up at 196.4. Stomach has been bothering me past few days.
Monday, September 10, 2018
Training Log: Entry 2378
YESTERDAY ADDITIONAL PM WORKOUT
Prowler high handle/low handle circuit 50' (no rest between rounds)
3 rounds w/115ish loaded
Notes: Rigged up the prowler with a 35lb bumper per side and then had my kid ride on it while holding the low handles. Kiddo had a blast, and it was fun to get them out training with me. Was hoping it'd help with my leg soreness too.
TODAY AM WORKOUT
GIANT SETS
Axle strict press
5xAxle
5x103
5x136
5x171
3x196
4x216
10x171
NG chins
7x10
Band pull aparts
7x20
GIANT SETS
Weighted dips 130lbs
2x8
2x7
1x6
Weighted NG chins 75
5x5
DB curls 35
5x10
Notes: Last heavy 5/3/1 press day for a while. Happy with the 4x215. Consistent numbers on at that weight, but today I just about blacked out at rep 1 and had to regain myself for the rest of the set. Good fight. Dips were difficult and good for overcoming.
Woke up at 196.2.
YESTERDAY ADDITIONAL PM WORKOUT
Prowler high handle/low handle circuit 50' (no rest between rounds)
3 rounds w/115ish loaded
Notes: Rigged up the prowler with a 35lb bumper per side and then had my kid ride on it while holding the low handles. Kiddo had a blast, and it was fun to get them out training with me. Was hoping it'd help with my leg soreness too.
TODAY AM WORKOUT
GIANT SETS
Axle strict press
5xAxle
5x103
5x136
5x171
3x196
4x216
10x171
NG chins
7x10
Band pull aparts
7x20
GIANT SETS
Weighted dips 130lbs
2x8
2x7
1x6
Weighted NG chins 75
5x5
DB curls 35
5x10
Notes: Last heavy 5/3/1 press day for a while. Happy with the 4x215. Consistent numbers on at that weight, but today I just about blacked out at rep 1 and had to regain myself for the rest of the set. Good fight. Dips were difficult and good for overcoming.
Woke up at 196.2.
Saturday, September 8, 2018
Training Log: Entry 2377
PM WORKOUT
Standing ab wheel
3x8
Texas deadlift bar touch and go deadlifts 325lbs
10x10
Notes: PM workout because I woke up at 0440 and my legs felt like they were made of lead. Thought it'd get better by the afternoon but it didn't, so called an audible and did a dry run of what the deadlift day will be like for Deep Water. I'm 20lbs shy of the RX weight, but kept the rest periods short. For 6 sets were 2 minutes, last 4 were 2.5. My left hamstring felt like piano wire, and my right quad buckled whenever I bent my leg, so these were all pretty much straight legged, with the hardest part of each set simply reaching down to grab the bar at the start. Figured out why my right glute always hurts with deads: it's not the eccentric or the concentric, but where I hold the weigh at the top when I rest. It's all on my right side. Knowing that, I can work to start addressing that.
Woke up at 194.8 this morning. Usual Panda Express cheat meal yesterday. Helped spot/load at a local powerlifting meet yesterday as well. Lasted about 2 hours, decent activity.
PM WORKOUT
Standing ab wheel
3x8
Texas deadlift bar touch and go deadlifts 325lbs
10x10
Notes: PM workout because I woke up at 0440 and my legs felt like they were made of lead. Thought it'd get better by the afternoon but it didn't, so called an audible and did a dry run of what the deadlift day will be like for Deep Water. I'm 20lbs shy of the RX weight, but kept the rest periods short. For 6 sets were 2 minutes, last 4 were 2.5. My left hamstring felt like piano wire, and my right quad buckled whenever I bent my leg, so these were all pretty much straight legged, with the hardest part of each set simply reaching down to grab the bar at the start. Figured out why my right glute always hurts with deads: it's not the eccentric or the concentric, but where I hold the weigh at the top when I rest. It's all on my right side. Knowing that, I can work to start addressing that.
Woke up at 194.8 this morning. Usual Panda Express cheat meal yesterday. Helped spot/load at a local powerlifting meet yesterday as well. Lasted about 2 hours, decent activity.
Friday, September 7, 2018
Training Log: Entry 2376
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x236
3x276
8x301
16x236
DB handle rows 132
7x8
Band pull aparts
5x20
GIANT SETS
Axle incline press 173
3x9
2x8
DB handle rows 132
5x6
Lateral raises 20
5x10
Notes: Broke out the DB row handle after a long while in retirement. Loaded it with 2 25s and a 10 per side. Gives me a decent amount of ROM and a heavier load. Handle is a touch too thin and bothers my elbows some, may use straps in the future. Otherwise though, it was nice to get a little heavier on the DB rows again.
Benching was adequate. Incline is feeling more natural, although I think I'm jacking something up in my left shoulder. Gonna ride it out and see what happens.
Woke up at 194.8.
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x236
3x276
8x301
16x236
DB handle rows 132
7x8
Band pull aparts
5x20
GIANT SETS
Axle incline press 173
3x9
2x8
DB handle rows 132
5x6
Lateral raises 20
5x10
Notes: Broke out the DB row handle after a long while in retirement. Loaded it with 2 25s and a 10 per side. Gives me a decent amount of ROM and a heavier load. Handle is a touch too thin and bothers my elbows some, may use straps in the future. Otherwise though, it was nice to get a little heavier on the DB rows again.
Benching was adequate. Incline is feeling more natural, although I think I'm jacking something up in my left shoulder. Gonna ride it out and see what happens.
Woke up at 194.8.
Wednesday, September 5, 2018
Training Log: Entry 2375
PM WORKOUT
Buffalo Bar Squats 240
10x10
Notes: Kept the rest times super strict at sub 2 minutes. Actually broke out the timer and everything. The first 5 sets, I was feeling cocky and thought I'd need to push for max reps on set 10, the last 2 sets, I was just trying to survive. It sneaks up on you, and is a different kind of suck. Still got the exertion headache at the end, so glad that's not changing. Squats felt awesome: deep and fast. Byproduct of lighter weight and time away I'm sure.
Woke up at 194.4.
PM WORKOUT
Buffalo Bar Squats 240
10x10
Notes: Kept the rest times super strict at sub 2 minutes. Actually broke out the timer and everything. The first 5 sets, I was feeling cocky and thought I'd need to push for max reps on set 10, the last 2 sets, I was just trying to survive. It sneaks up on you, and is a different kind of suck. Still got the exertion headache at the end, so glad that's not changing. Squats felt awesome: deep and fast. Byproduct of lighter weight and time away I'm sure.
Woke up at 194.4.
Tuesday, September 4, 2018
Training Log: Entry 2374
PM WORKOUT
SUPERSET
Axle strict press
5xAxle
5x103
3x161
3x181
6x206
12x161
Band pull aparts
6x20
SUPERSET circuit (no rest between sets)
Dips
5x155
5x130
5x105
5x80
5x55
5x30
5xBW
NG chins
8x65
8x55
8x45
8x35
8x25
8x15
8xBW
Notes: Wanted to get in a quick one as I return from vacation. Really pleased with this. I had a 7th rep for that topset of press, but hit the supports of the rack twice with the bumper plate and it threw off my game. Not too far from my all time PR.
Woke up at 195.6. Still going to give it a few days to stabilize. Volunteered to help spot/load at a local powerlifting meet this Friday. Be good to give back.
PM WORKOUT
SUPERSET
Axle strict press
5xAxle
5x103
3x161
3x181
6x206
12x161
Band pull aparts
6x20
SUPERSET circuit (no rest between sets)
Dips
5x155
5x130
5x105
5x80
5x55
5x30
5xBW
NG chins
8x65
8x55
8x45
8x35
8x25
8x15
8xBW
Notes: Wanted to get in a quick one as I return from vacation. Really pleased with this. I had a 7th rep for that topset of press, but hit the supports of the rack twice with the bumper plate and it threw off my game. Not too far from my all time PR.
Woke up at 195.6. Still going to give it a few days to stabilize. Volunteered to help spot/load at a local powerlifting meet this Friday. Be good to give back.
Training Log: Entry 2373
Wanted to log 3 of the workouts I managed using the limited equipment on my cruise. It was honestly pretty awesome.
Day 1:
Mechanical advantage incline bench dropset benching (no rest between sets) Going to go reps x weight and movement used
10 reps of 65lb dumbbell shoulder press
10x65 high incline press
10x65 low incline press
10x65 flat bench
6x45 shoulder press
6x45 high incline
6x45 low incline
6x45 flat
10x25 shoulder
10x25 high
10x25 low
10x25 flat
10x10 shoulder
10x10 high incline
10x10 low incline
101x10 (no typo, 101 reps) flat bench
DB rows 65lbs
100 reps
Lateral raises
10x5lbs
10x10
10x15
10x20
3x25
10x20
10x15
10x10
10x5
Cable face pulls
100 reps (dropset)
DB curls
10x5lbs curls
10x10lbs hammer
10x15 curls
10x20 hammer
10x25 curls
10x20 hammer
10x15 curl
10x10 hammer
10x5 curl
DAY 2
Blackjack workout (20 chins, then 1 push up. Then 19 chins and 2 push ups. Etc. Always totaling 21 reps per set, finish when numbers are reversed)
Took about 35 minutes
Day 3
Machine leg press (no rest between sets)
Did 10 reps per set, then moved up 2 spaces on the plate rack and repeated. Did this until I couldn’t, then worked my way back down. Topped out at 220ish pounds, started at 10, couldn’t tell you what the divisions were for the machine.
After this was done, I took a 3-5 minute break, put the max weight on the stack, and did a 25 rep set. I was done at 10 reps, completely ready to stop at 20, told myself I wanted at least 21, decided if I could get 21 I could get a few more, and finished at 25. I’ve been re-reading Jon Andersen’s “Deep Water” training stuff, and felt like this got to the root of it.
Seated DB shoulder press (no rest between sets)
10x5lbs
10x10
10x15
10x20
10x25
10x30
10x35
10x40
6x45
10x40
10x35
10x20
10x15
10x10
10x5
Chest supported machine rows
10x10lbs
10x20
10x30
10x40
10x50
10x60
10x70
10x80
10x90
10x100
10x90
10x80
10x70
10x60
10x50
10x40
10x30
10x20
10x10
Notes: So you get the picture. I had limited weight and learned how to make the most of it. I honestly enjoy being put behind the 8 ball like this and seeing what I come up with, because it’s usually something pretty evil. My whole body was lit up pretty fierce after those first 2 days. I saved lower body training for the end, since I was hiking and exploring a lot on the trip and didn’t want to be limping around for it.
I ate well. I’ll give my body a few days to stabilize and see where it wants to go weightwise.
Wanted to log 3 of the workouts I managed using the limited equipment on my cruise. It was honestly pretty awesome.
Day 1:
Mechanical advantage incline bench dropset benching (no rest between sets) Going to go reps x weight and movement used
10 reps of 65lb dumbbell shoulder press
10x65 high incline press
10x65 low incline press
10x65 flat bench
6x45 shoulder press
6x45 high incline
6x45 low incline
6x45 flat
10x25 shoulder
10x25 high
10x25 low
10x25 flat
10x10 shoulder
10x10 high incline
10x10 low incline
101x10 (no typo, 101 reps) flat bench
DB rows 65lbs
100 reps
Lateral raises
10x5lbs
10x10
10x15
10x20
3x25
10x20
10x15
10x10
10x5
Cable face pulls
100 reps (dropset)
DB curls
10x5lbs curls
10x10lbs hammer
10x15 curls
10x20 hammer
10x25 curls
10x20 hammer
10x15 curl
10x10 hammer
10x5 curl
DAY 2
Blackjack workout (20 chins, then 1 push up. Then 19 chins and 2 push ups. Etc. Always totaling 21 reps per set, finish when numbers are reversed)
Took about 35 minutes
Day 3
Machine leg press (no rest between sets)
Did 10 reps per set, then moved up 2 spaces on the plate rack and repeated. Did this until I couldn’t, then worked my way back down. Topped out at 220ish pounds, started at 10, couldn’t tell you what the divisions were for the machine.
After this was done, I took a 3-5 minute break, put the max weight on the stack, and did a 25 rep set. I was done at 10 reps, completely ready to stop at 20, told myself I wanted at least 21, decided if I could get 21 I could get a few more, and finished at 25. I’ve been re-reading Jon Andersen’s “Deep Water” training stuff, and felt like this got to the root of it.
Seated DB shoulder press (no rest between sets)
10x5lbs
10x10
10x15
10x20
10x25
10x30
10x35
10x40
6x45
10x40
10x35
10x20
10x15
10x10
10x5
Chest supported machine rows
10x10lbs
10x20
10x30
10x40
10x50
10x60
10x70
10x80
10x90
10x100
10x90
10x80
10x70
10x60
10x50
10x40
10x30
10x20
10x10
Notes: So you get the picture. I had limited weight and learned how to make the most of it. I honestly enjoy being put behind the 8 ball like this and seeing what I come up with, because it’s usually something pretty evil. My whole body was lit up pretty fierce after those first 2 days. I saved lower body training for the end, since I was hiking and exploring a lot on the trip and didn’t want to be limping around for it.
I ate well. I’ll give my body a few days to stabilize and see where it wants to go weightwise.
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