abears aug-sept training log
- Thread starter abear
- Start date
day 47
3:11pm - 3:45pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate plus a 5lb plate for 120lbs and did 6 reps.
good mornings 60x8 - 80x8 - 105x8
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
3:11pm - 3:45pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate plus a 5lb plate for 120lbs and did 6 reps.
good mornings 60x8 - 80x8 - 105x8
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
day 48
3:13pm - 3:58pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice.
grab two 45lb plates in each hand and farmers walked them 100 feet twice.
grabbed 32lb dumbells in each hand and overhead farmers walked them 150 feet twice.
3:13pm - 3:58pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice.
grab two 45lb plates in each hand and farmers walked them 100 feet twice.
grabbed 32lb dumbells in each hand and overhead farmers walked them 150 feet twice.
day 49
4:24am - 5:09am
warmed up, walked on the treadmill for 15 minutes followed by riding the stationary bike for 15 minutes then stretched
went eat out last night and when got home we were playing around and i twisted my knee the wrong way. i already have knee problems. when i went to bed last night i was limping badly. this morning it hurt but i was still able to get my workout in. anxious to see how i'm gonna do with the weights this afternoon after work.
4:24am - 5:09am
warmed up, walked on the treadmill for 15 minutes followed by riding the stationary bike for 15 minutes then stretched
went eat out last night and when got home we were playing around and i twisted my knee the wrong way. i already have knee problems. when i went to bed last night i was limping badly. this morning it hurt but i was still able to get my workout in. anxious to see how i'm gonna do with the weights this afternoon after work.
day 49
3:11pm - 4:09pm
squats 90x6 - 120x6 - 150x4 - 180x4 - 220x2 - 240x1 - 250x1
bench press 80x6 - 90x6 - 100x4 - 120x4 - 140x2 - 150x1 - 160x1
shoulder press 70x6 - 80x4 - 90x4 - 120x2 - 125x1 - 130x1
bent over rows 80x6 - 90x4 - 100x4 - 130x2 - 135x1 - 140x1
one of the best workouts i've ever had!! solid from start to finish. good form, good movements, damn i wish they could all be like this.
my knee didnt bother me on the squats, i really only feel it when i walk on it or turn so i'm not concerned about it. tomorrow starts the final week of this training cycle.
3:11pm - 4:09pm
squats 90x6 - 120x6 - 150x4 - 180x4 - 220x2 - 240x1 - 250x1
bench press 80x6 - 90x6 - 100x4 - 120x4 - 140x2 - 150x1 - 160x1
shoulder press 70x6 - 80x4 - 90x4 - 120x2 - 125x1 - 130x1
bent over rows 80x6 - 90x4 - 100x4 - 130x2 - 135x1 - 140x1
one of the best workouts i've ever had!! solid from start to finish. good form, good movements, damn i wish they could all be like this.
my knee didnt bother me on the squats, i really only feel it when i walk on it or turn so i'm not concerned about it. tomorrow starts the final week of this training cycle.
day 51
3:12pm - 4:01pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times.
5 days left
3:12pm - 4:01pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times.
5 days left
day 52
3:33pm - 4:23pm
squats 90x5 - 120x5 - 150x5 - 185x5 - 215x5
bench press 80x5 - 100x5 - 120x5 - 135x5 - 145x5
shoulder press 70x5 - 80x5 - 90x5 - 105x5 - 115x1 (was supposed to do 5 reps)
bent over row 80x5 - 90x5 - 100x5 - 115x5 - 125x5
got it done, about all i can say. got off work, had to go bring my car in to the shop, come back home, lift, go back and get it, then get ready for the ppl we had coming over to eat and watch the saints game. being busy is good, being rushed is not.
3:33pm - 4:23pm
squats 90x5 - 120x5 - 150x5 - 185x5 - 215x5
bench press 80x5 - 100x5 - 120x5 - 135x5 - 145x5
shoulder press 70x5 - 80x5 - 90x5 - 105x5 - 115x1 (was supposed to do 5 reps)
bent over row 80x5 - 90x5 - 100x5 - 115x5 - 125x5
got it done, about all i can say. got off work, had to go bring my car in to the shop, come back home, lift, go back and get it, then get ready for the ppl we had coming over to eat and watch the saints game. being busy is good, being rushed is not.
day 53
3:13pm - 4:03pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times
3:13pm - 4:03pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times
day 54
3:09pm - 3:42pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate plus a 10lb plate for 125lbs and did 6 reps.
good mornings 60x8 - 80x8 - 110x8
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
two days to go
3:09pm - 3:42pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate plus a 10lb plate for 125lbs and did 6 reps.
good mornings 60x8 - 80x8 - 110x8
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
two days to go
day 55
4:26am - 4:56am
speed rope. warmed up with two sets of 15 reps, two sets of 30 reps, one set of 40 reps. then jumped for 1 minute resting 30 seconds, did this 8 times.
we're under a tropical storm warning from hurricane rita, rains supposed to start this afternoon. hopefully i can get my afternoon workout in before it starts.
4:26am - 4:56am
speed rope. warmed up with two sets of 15 reps, two sets of 30 reps, one set of 40 reps. then jumped for 1 minute resting 30 seconds, did this 8 times.
we're under a tropical storm warning from hurricane rita, rains supposed to start this afternoon. hopefully i can get my afternoon workout in before it starts.
day 55/last day
3:12pm - 4:01pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times
with hurricane rita getting close to us, this is gonna be the last day of my training cycle. i got off work today at 12pm and got everything ready, plus i got my training in.
measurements tomorrow to wrap it up
3:12pm - 4:01pm
warmed up with the speed rope for two sets of 15 jumps, then two sets of 30 jumps, then 1 set of 40 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards with 80lbs for 50 feet.
put 135lbs on the sled and pulled it forward and backward for 50 feet 5 times.
farmers walked 38lb dumbells in each hand 300 feet twice than 150 feet once
farmers walked 45lb plates in each hand 100 feet 3 times
overhead farmers walked 32lbs in each hand 150 feet 3 times
with hurricane rita getting close to us, this is gonna be the last day of my training cycle. i got off work today at 12pm and got everything ready, plus i got my training in.
measurements tomorrow to wrap it up
training cycle is over. waist measured in at 34 inches so i hit my goal. i started june with a 36 inch waist so i lost 2 full inches in four months.
now after we get through the hurricane, i'm gonna take a week completely off. then spend october getting ready for my fall and winter training routines. november and december i'm gonna do a 5X5 routine and i plan on doing another training log here then.
now after we get through the hurricane, i'm gonna take a week completely off. then spend october getting ready for my fall and winter training routines. november and december i'm gonna do a 5X5 routine and i plan on doing another training log here then.
abear, how is your training going? i was reading through it and it is quite impressive. I've been tryin to run before weight sessions, and it is quite fun, and I feel like it even increases my strength (go figure). anyway, hope to hear from you soon.
october is one of my "easy" months, along with may. i'm just getting ready for the next 6 months of training when i'm gonna try to put on some size but keep my waist at a manageable level. november and december i'm gonna do a variation of bill starrs 5X5. after that i'm not too sure what i'm gonna do to follow it.
but i've been reading stuff about him and stuff from chad waterbury, daniel john, mike mahler and also on dual factor training. i'm real excited about what i can accomplish in the future. i still plan on doing another training log starting october 29th.
your pics look great!!!!
but i've been reading stuff about him and stuff from chad waterbury, daniel john, mike mahler and also on dual factor training. i'm real excited about what i can accomplish in the future. i still plan on doing another training log starting october 29th.
your pics look great!!!!