Workouts ’13: Week of June 23

Workouts ’13: Week of June 23

  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 30 sec || high-intensity
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 165 lb x 5 reps
    • 190 lb x 3 reps
    • 225 lb x 3 reps
    • 250 lb x 5 reps
    • 135 lb x 25 reps
    • 135 lb x 25 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 5 reps || weighted || 55 lb
    • 6 reps || weighted || 45 lb
    • 7 reps || weighted || 35 lb
    • 12 reps
  • Hammer Dumbbell Curl:
    • 40 lb x 12 reps
    • 40 lb x 12 reps
  • Stationary Bike HIIT (Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Dumbbell Bench Press:
    • 45 lb x 5 reps
    • 55 lb x 5 reps
    • 70 lb x 5 reps
    • 80 lb x 3 reps
    • 90 lb x 3 reps
    • 100 lb x 5 reps
  • Diamond Push-Up:
    • 10 reps
  • Push-Up:
    • 15 reps
    • 15 reps
    • 15 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • One-Arm Dumbbell Row:
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Walking:
    • 0:40:00 || 2.2 mi || track
  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 215 lb x 5 reps
    • 255 lb x 2 reps
    • 295 lb x 1 reps
    • 330 lb x 2 reps
    • 295 lb x 4 reps
    • 260 lb x 6 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • Notes:
      • Very Difficult workout (low stamina & strength)- time for a deload week!
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
  • Plank:
    • 75 sec
    • 75 sec
  • Hiking Intervals (Intervals/high-intensitys):
    • Hulda Crooks low-intensity/hike intervals with dog || 00:49:38 || 3.66 mi || 155 BPM || Steep Hills|| 10 lbs
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.2 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.3 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.1 mi || walk
      • 10 min || 0.9 mi || low-intensity
      • 2 min || 0.1 mi || walk
      • 7 min || 0.8 mi || low-intensity

 

 

 

Workouts ’13: Week of June 16

Workouts ’13: Week of June 16

  • Stationary Bike HIIT(Intervals):
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 15 sec|| high-intensity
    • 60 sec || job
    • 30 sec|| high-intensity
  • Push-Up:
    • 30 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
    • 0:47:00 || 2 mi || flat
      • Session 2 – walking to grocery store, pushing stroller
  • Barbell Squat:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 5 reps
    • 225 lb x 1 reps
    • 275 lb x 5 reps
    • 255 lb x 6 reps
    • 235 lb x 8 reps
  • Chin-Up:
    • 16 reps || weighted || 10 lb
    • 5 reps || weighted || 35 lb
    • 12 reps
  • Barbell Curl:
    • 58 lb x 8 reps
    • 78 lb x 12 reps
    • FAT bar
  • Hammer Dumbbell Curl:
    • 40 lb x 8 reps
    • 40 lb x 8 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Shoulder Dislocation:
    • 10 reps
    • 10 reps
  • Dumbbell Bench Press:
    • 45 lb x 5 reps
    • 55 lb x 5 reps
    • 70 lb x 3 reps
    • 75 lb x 5 reps
    • 85 lb x 5 reps
    • 95 lb x 7 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • 55 lb x 10 reps
    • Notes:
      • Too much volume with dumbbells. Should only do 3 sets of 10, or use barbell for these sets
  • One-Arm Dumbbell Row:
    • 60 lb x 10 reps
    • 65 lb x 10 reps
    • 70 lb x 10 reps
    • 70 lb x 10 reps
    • 80 lb x 13 reps
  • Body Weight Squat:
    • 50 reps
    • 50 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:45:00 || 2.8 mi || flat
  • Barbell Deadlift:
    • 95 lb x 5 reps
    • 125 lb x 5 reps
    • 155 lb x 5 reps
    • 185 lb x 3 reps
    • 205 lb x 5 reps
    • 235 lb x 5 reps
    • 265 lb x 14 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
  • Plank:
    • 60 sec
    • 60 sec
  • Hiking:
    • Lone Pine Lake (Mt. Whitney Main Trail) || 5.9 mi || 127 BPM || Mountains! || 52 lbs

 

 

 

 

 

LeanGains Results: Round III

Intro

Here is my 3rd cycle of using the LeanGains (LG) style of eating for the purpose of fat loss. My first two cycles are documented here:
LeanGains Results: Round I
LeanGains Results: Round II

If you are unfamiliar with LeanGains and/or Intermittent Fasting, I recommend that you take a look at those posts and the links contained within. Unless noted otherwise, I followed the same principles/procedures/methods contained within those documents.

Background

After 2 successful cycles of cutting on LG, I decided to follow that up with:
4 weeks Lean Bulking
4 weeks (slow) Cutting

My Plan & Goals

My plan for this cycle is documented here: LeanGains Plan: Round III.

Goal-wise I wanted to lower my body fat percentage to 7-8%. I estimated (through the use of online calculators) that my final measurements would be approximately 168 lbs a 30″ waist. To measure body fat percentage, I would use three methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. I would take the average of these three methods and use that number as my body fat percentage.

Working Towards a Goal

During this time period, I kept a journal to keep track of my progress and to make writing this entry easier. Instead of simply re-posting all of that information, here is a link to the entry: LeanGains Journal: Round III

Some things worth noting:

  • Weeks 2 & 3
    • we had visitors, so I was lenient with my diet
  • Week 3
    • Shoulder pain – took easy on OHP weeks 4-8
  • Week 5
    • Was planning on starting slow cut, but manual labor made it tough
  • Week 6
    • week off of diet due to visitors/manual labor. Pushed fast to normal time, but ate with family when I did eat. Did not track anything
  • Week 7
    • experimented with extending my fast to 18 hrs per day to help reduce calories/hunger
  • Week 8
    • decided to extend this cycle to 10-12 weeks
    • continued to extend fasting period
    • altered macros – reduced protein intake on training days -replaced with carbs
  • Week 9
    • mid-week cheat day, so restricted intake on most days to minimize the effects
    • Set PRs for hiking distance, weighted chins, squats, deadlifts, OHP, & neutral grip dumbell bench press
  • Week 10
    • Sick
      • wasn’t able to workout or follow diet closely
      • decided to end the cycle at 10 weeks

Results

My goal for the this period was:

Increase strength levels while maintaining or improving current body fat percentage over 8 weeks (03/24/13 – 05/19/13)
Target (guesstimate) – 168.0 lbs w/ 30” waist ~ 7-8% bodyfat

In the end I extended the cycle by two weeks (10 total) due to some unexpected breaks from the diet. During this extended period,  I was able to decrease by body fat % to around 8% (per my methods of measurements) and I was able to increase my strength level for my lifts. My estimate ending weight was accurate, but my waist measurement was higher than expected. I wanted to push the cut two more weeks (in the hopes of getting below 8%), but being sick made this tough.

Body Measurements

     Starting
Week of 03/24/13		 Ending
(06/05/13)		 Difference
Weight  167   168 + 1 lb
Waistline 31.04″ 30.56″ -.48 “
Average Body Fat %*  9.26%  8.1%** -1.16%
Lean Body Mass (LBM)  151.5 lbs  154.4 lbs  +2.9 lbs***
 Lbs of Body Fat  15.5 lbs  13.6 lbs  -1.9 lbs

*Average body fat % is the average of the following methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. The individual measurements for each of these methods can been seen in Appendix I. This number is the average of the measurement taken over 3 days.
**This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number.
***This number seems really high to me, however I did lose .5″ off my waist and my weight stayed nearly the same.  An increase in LBM could explain this. 

Strength Measurements

Exercise Begin
Estimated 1RM*		 End
Estimated 1RM*		 Difference
Neutral Grip Dumbbell Bench Press 113 lbs 126 lbs  +13 lbs
Barbell Dead Lift 335 lbs 385 lbs  +50 lbs
Barbell Squat 230 lbs 290 lbs +60 lbs
Chin-Ups (weighted) 250 lbs 255 lbs +5 lbs
Standing Overhead Press (OHP) 130 lbs 145 lbs  +15 lbs

*1 Rep Max is calculated using the 1RM Calculator,  Bench Press Calculator or Strength Standards.

Conclusions/Thoughts:

During this cycle I learned some new things, as well as reinforced some of the things I observed previously.

Key Points:

  • I have read in a few places that is it recommend to do LG in 10 week cycles, especially on a cut. You cut for 8 weeks, follow by 2 weeks of eating at TDEE. Personally, I feel that this would be more effective:
    • 4 weeks LG, 1 week of TDEE, 4 weeks LG, 1 week of TDEE (deload for lifting also)
  • I really need to track supplement and water intake. I’ve been putting this off for months and have started having shoulder pain again.
  • Getting sicks really interferes with this diet:
    • Break fast early to take medication
    • I add weight quickly because I find myself eating ‘comfort’ foods
    • I wanted to push the cut for 1-2 more weeks, but ended the cycle due to being sick.
      • without this setback, I believe I would’ve dipped below 8% (per my methods of measurement)
    • I believe my methods of measuring body fat percentage are giving me numbers that are artificially low, but my methods have been consistent. I’m not sure how to fix this problem.

 What’s Next?

I am taking a short break (6/5/13-6/8/13) from tracking kCals and macros, while I recover from a cold. During this time period, I will decide what my next 10-12 weeks will consist of.

Appendix 1

Body Measurements (Starting)
Weight: ~167 lbs (3/24-3/26)
Bodyfat per http://www.1percentedge.com/ifcalc/: 10.0% (31.04” waist at navel, 3/24-3/26)
Bodyfat per skin-fold test: 9.4% (6 mm at suprailliac site, 3/24-3/26)
Bodyfat per Navel research method: 8.37% (3/24-3/26)
Average Body fat: 9.26%

Body Measurements (Ending)
Weight: ~168 lbs (average measurement  6/2-6/4)
Bodyfat per http://www.1percentedge.com/ifcalc/: 8.7% (30.56” average measurement 6/2-6/4)
Bodyfat per skin-fold test: 8.39% (5.17 mm at suprailliac site average measurement 6/2-6/4)
Bodyfat per Naval research method: 7.14% (average measurement  6/2-6/4)
Average Body fat: 8.08%

Body Fat Percentage (click for large image)

Strength Measurements

Exercise Starting
1RM Estimate*		 Ending
1RM Estimate*		 Difference
Weight Lifted
(date)		 Weight Lifted
(date)
Neutral Grip Dumbbell Bench Press 116 lbs 126 lbs +10 lbs
or
+ 4 reps
100 lbs x 4 reps
(02/27/13)		  100 lbs x 8 reps
(05/22/13)
Barbell Dead Lift 355 lbs 385 lbs +30 lbs
275 lbs x 9 reps
(03/08/13)		  345 lbs x 3 reps
(05/24/13)
Barbell Squat 230 lbs 290 lbs +60 lbs
185 lbs x 8 reps
(03/03/13)		 265 lbs x 4 reps
(05/20/13)
Chin-Ups (weighted)** 250 lbs  255 lbs +5 lbs
(BW + 70 lbs) x 3 reps
(03/04/13)		 (BW + 80 lbs) x 2 reps
(05/20/13)
Standing Overhead Press (OHP)*** 130 lbs 145 lbs +15 lbs
115 lbs x 5 reps
(03/06/13)		  120 lbs x 6 reps
(05/22/13)

LeanGains Plan: Round IV

Goal

My training during this period will mostly revolve around my Mt. Whitney hike in August. I would like to be as strong and lean as possible for this hike, as well as peaking in regards to cardiovascular fitness. This period will include some experimenting with my diet and training regimen. In the end, I want to increase strength levels while maintaining or improving current body fat percentage over 9.5 weeks (06/09/13 – 08/14/13)

Target (guesstimate) – 168.0 lbs w/ 30” waist ~ 7-8% bodyfat

Current Measurements

Body

Weight: ~169 lbs Waist: 30.77″
Body fat per http://www.1percentedge.com/ifcalc/: 9.1%
Body fat per skin-fold test: 8.83% (5.5 mm at suprailliac site on 6/09/13)
Body fat per Navel research method: 7.69%
Average Body fat: 8.54%

Strength

Neutral Grip Dumbbell Bench Press: 100 x 8 reps ~ 126 lb 1RM (measured 05/28/13)
Dead Lifts: 345 x 3 reps ~ 385 lb 1RM (measured 05/24/13)
Squats: 265 lbs x 4 reps ~ 300 lb 1RM (measured  05/20/13)
Weighted Chins: BW(168 lbs) + 80 lbs x 2 reps ~ 255 lb 1RM (measured  05/20/13)
Standing Overhead Press: 120 lbs x 6 reps ~ 145 lbs 1 RM (05/22/13)

Plan

Intermittent Fasting per LeanGains approach. Training and diet will both consist of two different cycles.

Diet 

Caloric and macronutrient intake calculated by http://www.1percentedge.com/ifcalc/ with custom adjustments (minimum 170 g protein per day). This period will include two different cycles. I will start with a 4 week lean massing cycle, lifting 4 days per week (5/3/1 program). This will be followed by a 6 week cut, during which I will lift 4 days per week (RPT program). Both cycles will include High Intensity Interval Training (HIIT) 2-3 days per week as well as hiking a couple of days per month.

Cycle 1: Lean Massing (06/09 – 07/06) This is where I will be experimenting with my diet. I will have 2 days where I eat at a suplus (Training 1), 2 days where I eat at TDEE (Training 2) and 2 days where I eat at a large deficit (Rest). The remaining day of each week will be a cheat day (usually Saturday).

Rest Days

  • Eat at -25% TDEE
  • Daily Intake: 1675 kcal / 195 g protein / 80 g carbs / 100 g fat
  • Carb Intake
    • will try to limit it to less than 50 grams and make up difference by eating more protein, but will not stress about <80 g carbs per day
    • avoiding starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit

Training 1 (Upper body Focus)

  • Eat at +15% (2575 kCals)
  • Daily intake: 2575 kcal / 170 g protein / 400 g carbs / 35 g fat

Training 2 (Dead Lifts/Squats focus)

  • Eat at TDEE (Note: increased from -10% TDEE after week 1)
  • Daily intake: 2200 kcal / 170 g protein / 310 g carbs / 35 g fat

Cycle 2: Slow Cut  (07/07 – 08/13) Slow(er) cut @ -20/0, instead of my usually -30/-10. On the days I do HITT, I plan to eat back the calories burned, especially on rest days.

Rest Days

  • Eat -20% TDEE (Increased from -25% TDE)
  • 25/75 carb to fat
  • Daily Intake:
    • Normal – 1800 kcal / 170 g protein / 70 g carbs / 90 g fat
    • HIIT Days – 2100 kCals / 190 g protein / 70 g carbs / 120 g fat
  • Carb Intake:
    • will try to limit carbs as much as possible and make up difference by eating more protein
    • No starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat @ TDEE
  • 75/25 carb to fat
  • Daily Intake:
    • Normal – 2225 kcal / 170 g protein / 293 g carbs / 43 g fat
    • HIIT Days – 2500 kCals / 190 g protein / 325 g carbs / 48 g fat

Workouts:

Cycle 1: 5/3/1, Big But Boring with H-ITT style cardio (06/09 – 07/06)
I plan to use a modified version of this workout (link), as created by http://www.strstd.com.

Cycle 2: RPT with H-ITT style cardio  (07/07 – 08/13)
Workout 1 (Monday)

  1. 10-min walk to gym (warm-up).
  2. Squats: 2-3 sets of 6-8 reps reverse pyramid style Rest 3 mins between sets*
  3. Chins: 2-3 sets of 3-5 reps reverse pyramid style Rest 3 mins between sets*
  4. Fat Bar Curls: 1-2 sets of 8-10 reps (optional) Rest 2 mins between sets *Alternating sets of squats and chins. For example: Squats, 90 sec rest, Chins, 90 sec rest, Squats

Workout 2 (Wednesday)

  1. 10-min walk to gym (warm-up).
  2. Rotator Cuff Exercises
  3. Neutral Grip Dumbbell Bench Press: 2-3 sets of 5-7 reps reverse pyramid style. Rest 3 mins between sets
  4. Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style. Rest 3 mins between sets

Workout 3 (Friday)

  1. 10-min walk to gym (warm-up)
  2. Deadlift: 2-3 sets of 4-6 reps reverse pyramid style. Rest 3 mins between sets
  3. Pull-ups: 1-2 sets with body weight. Rest 3 mins between sets
  4. Dips: 2-3 sets of 6-8 reps reverse pyramid style. Rest 3 mins between sets

Workouts ’13: Week of May 26

DELOAD WEEK

  • Walking:
    • 0:53:53 || 2.7 mi || flat (+91 pts)
    • Notes:
      • pushing stroller

May 27, 2013

  • Hiking:
    • Hulda Crook/Prado Lane Taining || 2:47:00 || 8.2 mi || 110 BPM || moderate hills || 22 lb
    • Notes:
      • Fasted LISS…. otherwise known as hiking before breakfast 😀 Memorial Day eating damage control || 110avg || 158 peak || 22 lb pack
  • Walking:
    • 0:45:00 || 2.5 mi || flat
  • Chin-Up:
    • 21 reps
    • 12 reps
  • Dumbbell Bench Press:
    • 30 lb x 15 reps
    • 45 lb x 10 reps
    • 65 lb x 12 reps
    • 65 lb x 10 reps
    • Notes:
      • DELOAD WEEK
      • Lethargic (3pm workout, 17hrs into fast) and shoulders very sore (dehydration, no fish oil?)?
  • Standing Barbell Shoulder Press (OHP):
    • 50 lb x 12 reps
    • 60 lb x 10 reps
    • Notes:
      • DELOAD WEEK
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 45 lb x 12 reps
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 205 lb x 8 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
  • Hammer Dumbbell Curl:
    • 30 lb x 15 reps
    • 40 lb x 12 reps
    • 40 lb x 12 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 205 lb x 5 reps
    • 225 lb x 8 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
  • Dips – Chest Version:
    • 8 reps || assisted || 40 lb
    • 26 reps
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 8 reps
  • Hiking:
    • Icehouse Canyon (to Cucamonga Wilderness sign) || 1:47:00 || 4.3 mi || moderate hills || 45 lbs

5/3/1 Big But Boring Example Routine

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 85 lbs x 5 225 lbs x 5 155 lbs x 5 180 lbs x 5
100 lbs x 5 260 lbs x 5 180 lbs x 5 205 lbs x 5
110 lbs x 5+ 295 lbs x 5+ 205 lbs x 5+ 230 lbs x 5+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 2

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 90 lbs x 3 240 lbs x 3 170 lbs x 3 190 lbs x 3
105 lbs x 3 275 lbs x 3 195 lbs x 3 220 lbs x 3
120 lbs x 3+ 310 lbs x 3+ 215 lbs x 3+ 245 lbs x 3+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 3

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 100 lbs x 5 260 lbs x 5 180 lbs x 5 205 lbs x 5
110 lbs x 3 295 lbs x 3 205 lbs x 3 230 lbs x 3
125 lbs x 1+ 330 lbs x 1+ 230 lbs x 1+ 260 lbs x 1+
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

 

Week 4

Day 1
Overhead Press		 Day 2
Deadlift		 Day 3
Bench Press		 Day 4
Squats
Warm Up 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 3 205 lbs x 3 145 lbs x 3 165 lbs x 3
5/3/1 50 lbs x 5 140 lbs x 5 95 lbs x 5 110 lbs x 5
65 lbs x 5 175 lbs x 5 120 lbs x 5 135 lbs x 5
80 lbs x 5 205 lbs x 5 145 lbs x 5 165 lbs x 5
Big But Boring 5 x 10 at 65 lbs 5 x 10 at 175 lbs 5 x 10 at 120 lbs 5 x 10 at 135 lbs
Chin-ups – 5 x 10 Hanging Leg Raise – 5 x 10 Dumbbell Row – 5 x 10 Leg Curl – 5 x 10

Workouts ’13: Week of May 19

PR WEEK!

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 4 reps || PR!
    • 245 lb x 8 reps
    • 225 lb x 12 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 80 lb || PR!
    • 6 reps || weighted || 45 lb
    • 10 reps
  • Hammer Dumbbell Curl:
    • 35 lb x 15 reps
    • 35 lb x 13 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:34:00 || 2 mi || flat
  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 45 lb x 8 reps
    • 65 lb x 4 reps
    • 85 lb x 2 reps
    • 100 lb x 8 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 120 lb x 6 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Push-Up:
    • 25 reps
    • 15 reps
  • Barbell Deadlift:
    • 135 lb x 8 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 1 reps
    • 315 lb x 1 reps
    • 1 lb x 1 reps
    • 345 lb x 3 reps || PR!
    • 225 lb x 20 reps
    • 185 lb x 12 reps
    • Notes:
      • Set 6 PR ATTEMPT – 375 x 1 – FAILED. Form was sloppy, stopped pulling when weight was mid-shin. D-Ring on hooks/straps was also broken, so hanging onto weight was tough.
  • Biking (Intervals/Sprints):
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 15 sec || walk
    • Notes:
      • Done on Stationary Bike
  • Walking:
    • 0:35:14 || 1.7 mi || flat
    • Notes:
      • pushing stroller

Workouts ’13: Week of May 12

  • Hiking:
    • Prado Lane behind house, Mother’s Day meal damage control! || 0:47:00 2.6 mi || 128 BPM, 164 peak|| moderate hills || 15 lb || 90+ degrees

May 13, 2013

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 255 lb x 3 reps
    • 135 lb x 20 reps
    • Notes:
      • 23+ mile hike on 5/18. Legs will be low volume high weight. All workouts near beginning of the week.
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 75 lb
    • 5 reps || weighted || 50 lb
    • 8 reps || weighted || 35 lb
    • 12 reps (+74 pts)
  • Barbell Curl:
    • 38 lb x 12 reps
    • 88 lb x 6 reps
    • 78 lb x 8 reps
    • Notes:
      • FAT bar for grip strength
  • Reverse Barbell Curl:
    • 45 lb x 12 reps
    • 45 lb x 12 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Dumbbell Bench Press:
    • 45 lb x 8 reps
    • 60 lb x 4 reps
    • 75 lb x 2 reps
    • 90 lb x 1 reps
    • 95 lb x 8 reps
    • 80 lb x 10 reps
    • Notes:
      • Failed on set with 100 lb DBs. Wrists/forearms couldn’t handle weight – tired from yesterdays workout.
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 135 lb x 8 reps
    • 185 lb x 4 reps
    • 235 lb x 2 reps
    • 285 lb x 1 reps
    • 345 lb x 1 reps
    • 275 lb x 10 reps
    • 135 lb x 20 reps
    • Notes:
      • PR, despite sore legs from Monday squats and no grips/hooks. Will try 365 with hooks next week!
  • Lat Pulldown:
    • 90 lb x 12 reps
    • 140 lb x 11 reps
    • 130 lb x 12 reps
  • Foam Rolling:
    • 1 min
    • 1 min
  • Hiking:
    • San Gorgonio via Dry & Dollar Lakes (South Fork) || 13:15:00 || 23.7 mi || 121 BPM || 4620 ft climbing|| 30 lb pack

Workouts ’13: Week of May 5

  • Chin-Up:
    • 8 reps (+54 pts)
    • 5 reps || weighted || 60 lb
    • 6 reps || weighted || 50 lb
    • 6 reps || weighted || 40 lb
  • Barbell Squat:
    • 45 lb x 12 reps
    • 135 lb x 10 reps
    • 175 lb x 6 reps
    • 215 lb x 2 reps
    • 245 lb x 4 reps
    • 230 lb x 8 reps
    • 215 lb x 10 reps
    • Notes:
      • Next week: 245, 235, 225!
  • Barbell Curl:
    • 58 lb x 12 reps
    • 78 lb x 12 reps
    • FAT bar for grip
  • Reverse Barbell Curl:
    • 38 lb x 12 reps
    • Notes:
      • FAT bar for grip
  • Walking:
    • 0:36:00 || 2.2 mi || flat

May 7, 2013

  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:34:00 || 2 mi || flat

May 8, 2013

  • 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:
    • 45 lb x 12 reps
    • 60 lb x 10 reps
    • 75 lb x 4 reps
    • 100 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 7 reps
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 7 reps
    • Notes:
      • Upper body workouts seem to be suffering lately… time for a change.
  • Barbell Shrug:
    • 135 lb x 16 reps
    • 225 lb x 8 reps
    • 185 lb x 14 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

May 9, 2013

  • Walking:
    • 0:20:00 || 1 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

May 10, 2013

  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 160 lb x 5 reps
    • 210 lb x 3 reps
    • 240 lb x 5 reps
    • 275 lb x 9 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • Notes:
      • Giving 5/3/1 a test run 3 min rest between heavy sets 2 min rest between sets of 10
  • Triceps Pushdown – V-Bar Attachment:
    • 85 lb x 16 reps
    • 145 lb x 12 reps
    • 145 lb x 12 reps
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 140 lb x 10 reps
    • 130 lb x 10 reps
  • Walking:
    • 0:25:00 || 1 mi || flat

May 11, 2013

  • Hiking:
    • Prado Lane/Hulda Crooks – conditioning hike for San G trip (23.7 miles)
    • 3:18:00 || 10.7 mi || 135 BPM || 2700 ft climbing || 15 lb pack

Workouts ’13: Week of Apr 28

  • Hiking:
    • Skyline Trail. Carried 2 packs for the last 2.5 miles. Hike was all climbing. 8,000 ft of elevation gain (450 – 8600) over 11 miles.
      • 7:18:00 || 8.5 mi || 125 BPM || Mountains! || 25 lb
      • 3:00:00 || 2.5 mi || 135 BPM || Mountains! || 45 lb

Apr 29, 2013

  • Chin-Up:
    • 8 reps
    • 6 reps || weighted || 34 lb
    • 6 reps || weighted || 34 lb
    • 12 reps
    • Notes:
      • back sore from hike (hiking poles)
  • Hammer Dumbbell Curl:
    • 35 lb x 10 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
    • 215 lb x 1 reps
    • 235 lb x 6 reps
    • 225 lb x 7 reps
    • 210 lb x 8 reps
    • Notes:
      • less than 24 hrs after the hike from hell, I PR’d on squats. Not an impressive PR, but a PR none-the-less!

May 1, 2013

  • Walking:
    • 0:30:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 115 lb x 12 reps
    • 165 lb x 12 reps
    • 185 lb x 6 reps
    • 215 lb x 12 reps
    • 275 lb x 6 reps
    • 325 lb x 1 reps
    • 345 lbs, failed grip (no hooks)
  • Lat Pulldown:
    • 120 lb x 12 reps
    • 130 lb x 10 reps
    • 140 lb x 8 reps
  • Cycling (stationary):
    • 0:10:00 || 2.6 mi || 115 BPM

May 4, 2013

  • Hiking:
    • San Jacinto Exporation from Tram || 5:59:00 || 8 mi || 125 BPM || Mountains! || 57 lb