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Learn to do math before you lift! 11/30/17

Did HIIT yesterday with 18 resistance on the bike for the sprints.

Lifted today and here's what I did today.

Deadlifts 220 for four sets of 8. I didn't notice that I had put on 35s instead of 25s so it was 20 pounds heavier overall. Wiped me out but I did it. I will go back to 200 on Saturday and expect to get higher reps.
Squats 165 for 3 sets of 8, and one set of 9.
Incline Bench 125 for four sets of 8.
Assisted Pull-Ups, I'll start with -40 pounds for four sets of 8.
Overhead Press 60 with barbell for three sets of 8 and one set of 9.
Curls 50 with barbell for three sets of 8 and one set of 9.

I still think I'm new enough to do full-body workouts 3 times a week. I'll be on this type of routine until mid-February. Then I'll switch to a power routine, probably 4 sets of 5 with much heavier weight.

The over heavy deadlifts made the rest of my workout and my day harder. I've done this before so it's just a matter of slowing down and paying more attention.

KEEP…

Starting Hypertrophy Cycle 11/28/17

Workout based on 70% of 1 rep max is a lot harder than what I was doing!

Everything was 4 sets of 8. I overestimated on the second three exercises thinking I would be doing sets of 10. I'll stick to sets of 8 this week unless they suddenly feel like I can get in 9 or more on the last set on Thursday or Saturday.

Deadlifts 200
Squats 165
Incline Bench 125
Assisted Pull-Ups, I'll start with -40 pounds
Overhead Press 60 with barbell
Curls 50 with barbell

Checked my body fat and it is at 23% (up from 22) and my lean mass is 119 pounds, which is up. So I am probably gaining muscle and not changing my bodyfat percentage.

My adjusted Fat Free Mass Index is 20.7 and I think the last time it was 20.1. So some progress all the way around. Let's see what the next 10 weeks brings.

KEEP GRINDING!

New Cycle and Tools

I would like to dedicate this post to all of you who have been supportive because I'm working to reverse my diabetes without medications, and to those of you who have been supportive about my getting in shape in general, and to those of you who are supportive about my getting stronger. THANK YOU!

Did my High Intensity Interval Training (HIIT) workout with the resistance on the bike set at 18 for the 20 second sprints.

I've been in touch my trainer, Lee Sillas of The Power Plant, and I think this is what I will be going for between now and mid-February. I'll start tomorrow with 3 sets of 6 and one set of 6 or more. If that seems easy I'll do sets of 8 on Thursday. I'll go up 5 pounds a week or more often if I can get to sets of 12 during the week.

Starting weight for next 10 week program:
Deadlifts 200
Squats 165
Incline Bench 125

The following accessory work will be for sets of 10-12:
Assisted Pull-Ups, I'll start with -40 pounds
Overhead Press 60 with barbell
Curls 50 w…

Turkey Day Check In 2017

It is a special week. Deload week, kind of, and 1 rep max testing week.

I did High Intensity Interval Training with no added resistance to the bike. 20 second "sprints" with 2 minute recuperation periods.

On Monday I lifted for four sets of five repetitions. I will repeat this either Friday or Saturday and do HIIT the other day.

Deadlifts 180 pounds
Squats 150 pounds
Incline Bench Press 120 pounds
Assisted Pull-Up -30 pounds
Overhead Press 55 pounds
Dumbbell Curls 50 pounds

Wednesday I did 1 rep max testing and here is what I came away with:
Squat 235
Bench 220
Deadlift 285
Total 740
Wilks score of 255

I was not expecting to go that high on any of those lifts so I am very pleased. I'm fighting a slight cold and had not eaten before lifting so I was in a somewhat fasted state.

(EDIT) Almost forgot to say that I had some wonderful support from friends and family who hung out while I lifted weights for a little over an hour! Thank you so much! Something I am truly grateful for. One was th…

11/18/17 Weekend Check-In

Did HIIT with the bike on 20 resistance for the sprints. It's easier and definitely not easy. Fighting a cold the last half of the week yet decided to keep going.

Here's what I lifted this week:

Lifting on Tuesday:

Deadlifts 185 pounds - 4 sets of 5
Squats 155 pounds - 4 sets of 5
Incline Bench Press 125 pounds - 4 sets of 5
Assisted Pull-Up -25 pounds - 4 sets of 5
Overhead Press 55 pounds - 3 sets of 5 one set of 12
Dumbbell Curls 55 pounds - 4 sets of 5


Lifting on Thursday:

Deadlifts 185 pounds - 3 sets of 5 one set of 9
Squats 155 pounds - 3 sets of 5 one set of 10
Incline Bench Press 125 pounds - 3 sets of 5 one set of 8
Assisted Pull-Up -25 pounds - 3 sets of 5 one set of 6
Overhead Press 55 pounds - 2 sets of 5 and 2 sets of 12
Dumbbell Curls 55 pounds - 3 sets of 5 one set of 6


Lifting on Saturday:

Deadlifts 185 pounds - 3 sets of 5 one set of 10
Squats 155 pounds - 3 sets of 5 one set of 10
Incline Bench Press 125 pounds - 3 sets of 5 one set of 12
Assisted Pull-Up -25 pounds - 3 sets…

11/11/17 Weekend Check-In

November 11, 1887, 130 years ago today, 4 people were hung for their participation in the efforts to create an 8 hour work day that we take for granted now. Turns out they were not truly proven guilty. The 8 hour day which is clearly seen as a right now wasn't being blocked by foreign invaders. It was blocked by US business interests and our government, supported by armed forces such as police, state militias, and on occasion federal troops. I think it is important to remember this.


What I lifted today:
Deadlifts 180 pounds for three sets of 5 and one set of 10.
Squats 150 pounds for three sets of 5 and one set of 10.
Incline Bench Press 120 pounds for three sets of 5 and one set of 8. I paused at the bottom to try and get that type of form down for this.
Assisted Pull-Up -30 pounds for three sets of 5 and one set of 9.
Overhead Press 55 pounds for three sets of 5 and one set of 12. I used slow eccentric on the last set.
Dumbbell Curls 50 pounds for three sets of 5 and one set of 12.


It w…

Tuesday and Thursday 11/9

Have done HIIT twice this week with 19 resistance on the bike. Still doing 20 second "sprints" and 2 minutes recovery time.

Lifting on Tuesday:

Deadlifts 180 pounds - 4 sets of 5
Squats 150 pounds - 4 sets of 5
Incline Bench Press 120 pounds - 4 sets of 5
Assisted Pull-Up -30 pounds - 4 sets of 5
Overhead Press 50 pounds - 4 sets of 5
Dumbbell Curls 50 pounds - 4 sets of 5


Lifting today (Thursday): 
(I went out of order because the power racks were ALL in use. Not common at the Y)

Incline Bench Press 120 pounds for three sets of 5 and one set of 8.
Assisted Pull-Up -30 pounds for three sets of 5 and one set of 7.

Deadlifts 180 pounds for three sets of 5 and one set of 6.
Squats 150 pounds for three sets of 5 and one set of 6.

Overhead Press 55 pounds for two sets of 5 and two sets of 12 (I wasn't paying full attention for a minute)
Dumbbell Curls 50 pounds for three sets of 5 and one set of 8.

Thanks to a friend I'm watching a lot of Juggernaut Training Systems videos. The same frie…

Missed last week's Check-In

I did workout on Saturday and I made it to gym today but all of the bikes were taken so I did my Vo2 Max test.

Apparently on the machine I have a 65.0 VO2 Max on the Gerkin test. Last test I can recall is from February and that was 41.3. I'll continue to browse my posts and update the progress page as appropriate

I'm still weighing in around 150 pounds plus or minus two pounds on any given day.

Here's what I did on Saturday and below will be my goals for next week.

Deadlifts 175 pounds for 3 sets of 5 and one set of 8.
Squats 145 pounds for three sets of 5 and one set of 8.
Incline Bench Press 115 pounds for three sets of 5 and one set of 12.
Assisted Pull-Up -35 pounds for three sets of 5 and one set of 11.
Overhead Press 50 pounds for two sets of 5 and two sets of 12.
Dumbbell Curls 50 pounds for three sets of 5 and one set of 10.


For this week:
Deadlifts 180 pounds
Squats 150 pounds
Incline Bench Press 120 pounds
Assisted Pull-Up -30 pounds
Overhead Press 55 pounds
Dumbbell Curls 50 p…

Trainer!

A friend, who happens to have a state record for lifting and hadn't mentioned it, sent me to meet a trainer. A really cool place. So I may compete next year.

Time for bed and some lifting tomorrow. Had some help on my form and suggestions for stretches. Also had a redirection of order of my lifts.

So tomorrow I go Deadlifts, Squat, Bench, Pull-ups, Overhead, then Curls. See how it goes.



If you're in Albuquerque and like the idea of a place with heart and soul, check out this place! On 6224 Edith NE, 87107.
I really appreciate listening to Lee talk about his view on the world. I thought I would have to work hard to create an anti-colonial, anti-capitalist workout environment and was trying to avoid thinking about that. It's not going to keep me from working out, however it does help!