Monthly Archives: April 2013

Workouts ’13: Week of Apr 21

  • Walking:
    • 0:35:00 || 2.2 mi
  • Barbell Squat:
    • 45 lb x 12 reps
    • 95 lb x 12 reps
    • 135 lb x 6 reps
    • 170 lb x 20 reps
    • 155 lb x 20 reps
    • Notes:
      • Widowmakers… it’s a ‘light’ legs week with a big upcoming hike.
  • Chin-Up:
    • 12 reps
    • 12 reps
    • 10 reps
    • 10 reps
    • 8 reps
  • Seated Hammer Dumbbell Curl:
    • 25 lb x 15 reps
    • 25 lb x 15 reps
    • Notes:
      • Seated hammers, b/c light headed from widowmakers
  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 50 lb x 10 reps
    • 70 lb x 4 reps
    • 80 lb x 2 reps
    • 90 lb x 1 reps
    • 100 lb x 6 reps
    • 90 lb x 9 reps
    • 65 lb x 12 reps
  • Seated Dumbbell Shoulder Press:
    • 35 lb x 10 reps
    • 40 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps

Apr 25, 2013

  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 12 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 225 lb x 12 reps
    • 225 lb x 12 reps
    • 225 lb x 12 reps
    • 135 lb x 20 reps
    • Notes:
      • Short week. Legs still sore from Monday squats, so going lighter weight. Big hike Sunday.
  • Reverse Grip Triceps Pushdown:
    • 85 lb x 12 reps
    • 130 lb x 12 reps
    • 130 lb x 12 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 12 reps
    • 120 lb x 10 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

Workouts ’13: Week of Apr 14

  • Chin-Up:
    • 8 reps
    • 3 reps || weighted || 70 lb
    • 4 reps || weighted || 55 lb
    • 4 reps || weighted || 50 lb
    • Notes:
      • Set 2 (70), thought I was doing 60lbs, not 70.
      • Sets 3 & 4 (55, 50), really close to 5 reps (95%).
      • Next week try 60, 55, 50.
  • Hammer Dumbbell Curl:
    • 40 lb x 8 reps
    • 35 lb x 10 reps
  • Barbell Squat:
    • 45 lb x 12 reps
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 205 lb x 1 reps
    • 225 lb x 6 reps
    • 205 lb x 8 reps
    • 185 lb x 10 reps
    • Notes:
      • Legs/Hips sore from Saturday’s hike, but I’m happy with my top set (225×6). Try 225 x 8 next week.
  • Barbell Curl:
    • 58 lb x 10 reps
    • 78 lb x 10 reps
    • FAT bar curls for Grip
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Hiking:
    • Prado Lane Hike with dogs || 48:00 || 1.9 mi || steep hills
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 1:00:00 || 3.7 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 55 lb x 8 reps
    • 70 lb x 4 reps
    • 85 lb x 1 reps
    • 95 lb x 8 reps
    • 85 lb x 9 reps
    • 75 lb x 7 reps
    • Notes:
      • Had a hard time controlling the weight on the last set. Shoulders seemed to give out before my chest/arms did.
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 105 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 8 reps
    • Notes:
      • Shoulders very sore now
  • Dumbbell Shrug:
    • 80 lb x 20 reps
    • 90 lb x 12 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:20:00 || 2 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:40:00 || 3.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 235 lb x 2 reps
    • 275 lb x 13 reps
    • 255 lb x 10 reps
    • 245 lb x 8 reps
    • Notes:
      • hooks used – set 7 (275) Got tired fast after top set
  • Reverse Grip Triceps Pushdown:
    • 85 lb x 12 reps
    • 145 lb x 10 reps
    • 145 lb x 10 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 120 lb x 10 reps
  • Plate Pinch:
    • 25 lb x 65 sec
    • 25 lb x 15 sec
  • Hiking:
    • Blue Mtn. (Up shortcut & across to road)|| 0:32:32 || 1.6 mi || 136 BPM

LeanGains Journal: Round III

Week 1: Mar 24 – Mar 30, 2013

Diet

First week back to counting calories and carb/fat cycling. I’ve enjoyed the increase in calories over the previous cycle, but having a hard times dealing with carb cravings (grains & starches).

Diet-wise, I treated M, W, F as training days, but planned to train M, T, W. Due to schedule issues, I  needed to train at the beginning of the week, but wanted to carb load the day before my hike.

Carbs (g) Protein (g) Fat   (g) Calories Eaten
Average 217 192 71  2219 kCal
Rest Day 82 191 99  1949 kCal
Training 352 194 42  2489 kCal
Total v. Goal -2%
 -1% +4%1 -1%

1 Fat is within acceptable range, but I would like to reduce it, or maybe start tracking good fat v. bad fat

Training

  • Week 1 Training Log
    • Deload week and moved leg workouts to beginning of week (hike Saturday)
  • Hike
    • Skyline Trail || 11.1 mi, 8000 ft climbing || 8h 45m || 135 Average BPM || 25 lb pack

Continue reading →

Workouts ’13: Week of Apr 7

  • Chin-Up:
    • 20 reps
    • 12 reps
    • 10 reps
    • Notes:
      • At home workout today
  • Body Weight Squat:
    • 75 reps
    • 50 reps
    • 50 reps
    • Notes:
      • At home workout today
  • Flexed-Arm Hang:
    • 35 sec
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 50 lb x 8 reps
    • 70 lb x 4 reps
    • 80 lb x 2 reps
    • 90 lb x 10 reps
    • 80 lb x 10 reps
    • 70 lb x 7 reps
    • Notes:
      • Shoulders sore for last 2 sets
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 10 reps
    • Notes:
      • Shoulder sore from bench. Taking it easy and focusing on form.
  • Body Weight Squat:
    • 25 reps
  • Walking:
    • 0:40:00 || 3.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 235 lb x 2 reps
    • 275 lb x 1 reps
    • 300 lb x 6 reps
    • 275 lb x 6 reps
    • 245 lb x 14 reps
    • Notes:
      • hooks used – set 6 (300) and set 7(275) Repeat same weights/reps next week
  • Reverse Grip Triceps Pushdown:
    • 70 lb x 18 reps
    • 130 lb x 12 reps
    • 130 lb x 12 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 120 lb x 9 reps
  • Barbell Shrug:
    • 108 lb x 18 reps
    • 128 lb x 12 reps
    • 128 lb x 8 reps
    • Notes:
      • FAT bar for grip strength
  • Hiking:
    • 2:45:00 || 6.2 mi || 145 BPM || Mountains! || 45 lb
      • Icehouse Canyon with kiddo in the kid carrier!

Workouts ’13: Week of Mar 31

  • Body Weight Squat:
    • 20 reps (+13 pts)
  • Barbell Squat:
    • 135 lb x 8 reps (+75 pts)
    • 185 lb x 6 reps (+98 pts)
    • 205 lb x 1 reps (+58 pts)
    • 215 lb x 6 reps (+120 pts)
    • 205 lb x 8 reps (+120 pts)
    • 135 lb x 12 reps (+79 pts)
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 75 lb (+60 pts)
    • 2 reps || weighted || 65 lb (+53 pts)
    • 4 reps || weighted || 50 lb (+73 pts)
    • 10 reps (+64 pts)
  • Barbell Curl:
    • 48 lb x 10 reps (+16 pts)
    • 78 lb x 8 reps (+19 pts)
    • 68 lb x 10 reps (+18 pts)
    • 48 lb x 10 reps (+16 pts)
    • FAT bar
  • Hiking:
    • 0:53:00 || 2 mi || Mountains! || 25 lb (+85 pts)
  • Walking:
    • 0:38:00 || 2 mi || flat (+68 pts)
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps (+18 pts)
    • 10 lb x 12 reps (+18 pts)
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps (+20 pts)
    • 10 lb x 10 reps (+20 pts)
  • Cable External Rotation:
    • 20 lb x 10 reps (+9 pts)
    • 20 lb x 10 reps (+9 pts)
  • Dumbbell Bench Press:
    • 35 lb x 10 reps (+50 pts)
    • 55 lb x 8 reps (+63 pts)
    • 75 lb x 4 reps (+66 pts)
    • 85 lb x 2 reps (+56 pts)
    • 100 lb x 6 reps (+108 pts)
    • 90 lb x 7 reps (+98 pts)
    • 80 lb x 7 reps (+86 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps (+58 pts)
    • 75 lb x 6 reps (+64 pts)
    • 95 lb x 2 reps (+47 pts)
    • 105 lb x 6 reps (+78 pts)
    • 95 lb x 6 reps (+73 pts)
  • Walking:
    • 0:40:00 || 2.5 mi || flat (+111 pts)
  • Barbell Deadlift:
    • 95 lb x 10 reps (+59 pts)
    • 135 lb x 10 reps (+77 pts)
    • 185 lb x 6 reps (+98 pts)
    • 235 lb x 2 reps (+87 pts)
    • 275 lb x 1 reps (+93 pts)
    • 295 lb x 6 reps (+206 pts)
    • 275 lb x 6 reps (+180 pts)
    • 240 lb x 12 reps (+161 pts)
    • Set 6 (275 x 6) failed grip
  • Triceps Pushdown – V-Bar Attachment:
    • 70 lb x 15 reps (+13 pts)
    • 100 lb x 5 reps (+13 pts)
    • 130 lb x 12 reps (+19 pts)
    • 130 lb x 12 reps (+19 pts)