abears aug-sept training log

day 19

4:26am - 5:00am

abs and HIIT. held plank position for 38 seconds, rested 20, then did left side planks for 38 seconds, rested 20, then right side planks for 38 seconds, rested 20. did 3 circuits of this.

then did the ab wheel for 3 sets of 10 reps

did HIIT on the bike for 4 minutes total with 15 second intervals keeping the bike b/w 28-29mph on the intense cycles.
 
day 19

3:07pm - 3:45pm

deadlifts - placed 45lb plate on a 2x4 did 6 reps. added a 25lb plate for 70lbs for 6 reps. did two 45lb plates for 90lbs for 6 reps then added a 10lb plate and did 100lbs for 6 reps.

good mornings - 50x8 - 70x8 - 85x8

chins 4x2
dips 4x6
pushups 4x8

also i made up my mind (pretty much) that my next training cycle will be a 5X5 routine, started doing my research to prepare for it today. :)
 
day 20

3:11pm - 3:52pm

speed rope, sled pulls and farmers walks

i added 5 more jumps to the rope and 5 more pounds to the sled, kept walks the same. so after warming up did

45 jumps then pulled sled with 115lbs forward with chain around waist for 50 feet, turned around and walked backwards 50 feet. then grabbed 38lb dumbell in each hand and farmers walked them 300 feet. did this twice

then did the 45 jumps followed by pulling sled forward by holding chains in hands 50 feet then turned around and walked backward holding chains in hands. then grabbed 25lb dumbells in each hand and overhead farmers walked them 300 feet. did this twice

wasnt as intense as the last few workouts like this. it had rained about noon and when i was out in the yard doing this there were some thick dark clouds hiding the sun. temperature was 89 degrees compared to the middle 90's so i guess that what was the difference. still a good workout

and i timed it good. about 10 minutes after i finished it started raining. :)
 
day 21

4:25am - 5:01am

abs and HIIT

held plank position for 39 seconds, rested 20 then right side planks for 39 seconds rested 20 then left side planks rested 20. did three circuits. followed by ab wheel for 3 sets of 10 reps.

did HIIT on the bike for 4 minutes with 15/15 second intervals getting the bike up to 28-29 mph.
 
day 21

3:09pm - 4:02pm

after warmups did

squats 220x3 - 230x1 - 240x1
bench press 150x3 - 155x1 - 160x1
shoulder press 110x3 - 115x1 - 120x1
bent over row 120x3 - 125x1 - 130x1
 
week 4

day 22

off day today. going eat out tonight with family and friends. next weekend will be my halfway point of this routine so i'm gonna take both saturday and sunday off.
 
i think i'm going to go with a rough version of bill starrs 5X5. alot of feedback i'm getting is that its good for size and strength and i'm itching to add some size.

ppl are also telling me that the work i'm doing now with the sled and with single, double and triple reps will pay off for me when i do train for size.
 
day 23

6:21am - 6:52am

did speed rope. warmed up with 2 sets of 15 jumps each then 2 sets of 30 jumps each. then did 8 sets of 60 jumps each resting 30 seconds b/w them. had to restart twice.

hopefully i'll be able to get my afternoon workout in as the weather is already building up right now
 
day 23

3:11pm - 3:51pm

repeated thursday afternoons workout with 45 jumps, pulling the sled with 115lbs for 50 feet then farmers walking 38lbs in each hand for 300 feet. did that twice then did the jumps, sled and then overhead farmers walks with 25lbs in each hand for 300 feet.

also go lafayette, la in the little league world series :)
 
day 24

4:24am - 4:59am

abs and HIIT. held plank position for 40 seconds, rested 20 then right side planks for 40 seconds rested 20 then left side planks rested 20. did three circuits. followed by ab wheel for 3 sets of 10 reps.

did HIIT on the bike for 4 minutes with 15/15 second intervals getting the bike up to 28-29 mph.
 
day 24

3:14pm - 4:06pm

squats 90x5 - 120x5 - 150x5 - 180x5 - 210x5
bench press 80x5 - 100x5 - 120x5 - 130x5 - 140x5
shoulder press 70x5 - 80x5 - 90x5 - 100x5 - 110x4 1/2 (couldnt complete the last rep)
bent over row 80x5 - 90x5 - 100x5 - 110x5 - 120x5

wanted to do something different and thought this might be easy. yea right. wanted a little taste of the 5x5 i think i might do for my next routine. was fun though, think i'm gonna like it.

going for new personal best on these lifts friday
 
day 25

4:26am - 4:53am

speed rope. warmed up with two sets of 15 jump then two sets of 30 jumps. then did 8 sets of 60 jumps each. had to restart zero times. :)
 
day 25

3:15pm - 3:56pm

repeated sunday afternoons workout with with 45 jumps, pulling the sled with 115lbs for 50 feet then farmers walking 38lbs in each hand for 300 feet. did that twice then did the jumps, sled and then overhead farmers walks with 25lbs in each hand for 300 feet.

got my training in though my stomach was causing me problems pretty much all day. my stomach is about as strong as wet toilet paper and it was bad today, but it didnt hold me back. :)
 
day 26

4:26am - 5:02am

abs and HIIT. held plank position for 41 seconds, rested 20 then right side planks for 41 seconds rested 20 then left side planks for 41 seconds rested 20. did three circuits. followed by ab wheel for 3 sets of 10 reps.

did HIIT on the bike for 4 minutes with 15/15 second intervals getting the bike up to 28-29 mph. gonna repeat this for friday then make changes

looks like we're going to be on the lookout for a possible hurricane next week :(
 
day 26

3:10pm - 3:47pm

deadlifts - placed 45lb plate on a 2x4 did 6 reps. added a 25lb plate for 70lbs for 6 reps. did two 45lb plates for 90lbs for 6 reps then added a 10lb plate and a 5lb plate and did 105lbs for 6 reps.

good mornings - 50x8 - 70x8 - 90x8

chins 4x2
dips 4x6
pushups 4x8
 
day 27

4:26am - 4:51am

speed rope. warmed up with two sets of 15 jumps followed by 2 sets of 30 jumps. then did 8 sets of 60 jumps each having to restart zero times.

looks like katrina isnt heading our way
 
day 27

3:13pm - 3:54pm

repeated tuesday afternoons workout with with 45 jumps, pulling the sled with 115lbs for 50 feet then farmers walking 38lbs in each hand for 300 feet. did that twice then did the jumps, sled and then overhead farmers walks with 25lbs in each hand for 300 feet.

had a heat advisory out for today but some thunderstorms south of us gave a good breeze and cooled the temperature some. gonna make some changes to this part of the routine for next week.
 
day 28

4:26am - 5:01am

abs and HIIT. held plank position for 42 seconds, rested 20 then right side planks for 42 seconds rested 20 then left side planks for 42 seconds rested 20. did three circuits. followed by ab wheel for 3 sets of 10 reps.

did HIIT on the bike for 4 minutes with 15/15 second intervals getting the bike up to 28-29 and 30 mph
 
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