I am going to do my best to keep a training log here again. As of late, I have really been focusing on some high volume, high rep workouts to continue to lean
up, while building muscle. I really have my diet dialed in well, so that has been a big help. I am currently training for a sprint triathlon Aug. 1. My son did
one last year and wants me to do this one with him. This is really out of my comfort zone, but I am willing to give it a go. I have been swimming once a week
for 3 weeks and doing a little running. I need to get out and put some time in on a bike. The swimming has given me an appreciation for competitive swimmers,
this stuff will kick your a....
I just started doing the 5-3-1 workout, modified a little, while training for this. I want to try to increase my overall strength for awhile, since I have been focusing on building muscle for the last few months. I will see how it goes with all the cardio I will be doing.
I have been away from lifting for about 9 days as I tore something in my upper back/neck so have been on muscle relaxers, seeing a chiro and PT and trying to heal up, once again. Anyway, I am going to start the 5-3-1 with some conservative numbers so I can get back to 100%.
5-31-09
Standing strict military press
95x5
110x5
125x10
Seated One Arm DB Military Press (weight/reps each arm)
30x12
30x15
35x15
40x15
Pullups
BWx13 wide grip
BWx13 wide grip
BWx11 wide grip
BWx12 narrow grip, palms facing in
Dips
BWx22
+10#x18
+20#x13
+30#x12
Kroc DB rows
60x27
60x25
65x25
65x22
(this exercise is wicked)
Push Downs - V-bar
70x15
70x15
75x12
75x12
Did some band/dumbbell work for my rotators, as my PT wants me to do this twice a week, always.
Swim
500M 14min. 39sec.
This was the first time I had gone this far. I got to the 400M point and told myself not to be a "sally" and just finish the last four laps.
I just started doing the 5-3-1 workout, modified a little, while training for this. I want to try to increase my overall strength for awhile, since I have been focusing on building muscle for the last few months. I will see how it goes with all the cardio I will be doing.
I have been away from lifting for about 9 days as I tore something in my upper back/neck so have been on muscle relaxers, seeing a chiro and PT and trying to heal up, once again. Anyway, I am going to start the 5-3-1 with some conservative numbers so I can get back to 100%.
5-31-09
Standing strict military press
95x5
110x5
125x10
Seated One Arm DB Military Press (weight/reps each arm)
30x12
30x15
35x15
40x15
Pullups
BWx13 wide grip
BWx13 wide grip
BWx11 wide grip
BWx12 narrow grip, palms facing in
Dips
BWx22
+10#x18
+20#x13
+30#x12
Kroc DB rows
60x27
60x25
65x25
65x22
(this exercise is wicked)
Push Downs - V-bar
70x15
70x15
75x12
75x12
Did some band/dumbbell work for my rotators, as my PT wants me to do this twice a week, always.
Swim
500M 14min. 39sec.
This was the first time I had gone this far. I got to the 400M point and told myself not to be a "sally" and just finish the last four laps.
