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Muscles here I come! Lobsteriffic's Log


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05/11/11:

 

OHP Day - Wave C

 

Oh wow, really brutal DOMS in my quads from squats on Monday.

 

Couldn't do my usual warm up as my quads were in PAIN so I jogged for 5 min. on treadmill and then did some dynamic stuff to warm up my shoulders.

 

OHP:

2x5x45

1x3x45

1x5x55

1x3x65

1x2x75

3x10x55 (had to push press the last 3 reps on the third set here)

2x10x45

 

Did stuff to work out my quads in between sets

 

Assisted Chins (40 lbs assistance)

3

3

2

 

Farmer Walks

2 sets with 50 lb dumbbells

 

Will roll out/stretch my quads again before bed this evening. I have a pretty funny walk going on today.

 

Lunch:

huge salad with mixed greens, cauliflower, carrot, chickpeas, hummus, and hot sauce

2 apples

 

Dinner:

Thai tofu

daikon 'noodles' with broccoli and bok choy

watermelon

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05/12/11:

 

Deadlift Day - Wave C

 

Was in a hurry, didn't spend as much time warming up as I should have.

 

Deadlifts:

1x5x65

1x5x85

1x3x95

1x5x125

1x3x135

1x3x155

 

RDLs:

1x10x95

1x10x115

3x10x125

 

Static DB Lunges:

3x10x30

 

Dips: (my ROM really sucks on these)

2x4

 

Hanging Leg Raises:

2x8

 

 

Lunch:

salad with mixed greens, lots of different veggies, and tofu

3 apples

 

Snack:

protein shake

1 apple

 

Dinner:

chickpea and eggplant curry with brown rice

steamed kale with nutritional yeast

2 mandarins

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05/13/11:

 

Run 0.25 miles

50 push ups (first 10 were 'real' push ups, then went to knees)

Run 0.25 miles

50 walking lunges

Run 0.25 miles

50 squats

Run 0.25 miles

50 kettlebell swings (with db)

 

Time: 22:20

 

Breakfast:

banana

protein shake

 

Snack:

1 apple

 

Lunch:

salad with various veggies, tofu

 

Dinner:

curried lentils with brown rice

steamed broccoli and chard

2 mandarins, 1 banana

 

I'm still really hungry, might have a snack later on.

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05/14/11:

 

10K TT - 1:01:48. Kind of disappointed in my time. But my legs were SCREAMING at me the whole way, and I still have lots of gross gunk in my lungs from my cold. Had to stop a couple of times during the second half to cough up a lung. Reminds me of when I used to be a smoker. Lovely.

 

05/15/11:

 

Wanted to do a CF WOD, but I figured with my legs as tired as they were I should just take a rest day. Will roll/stretch before bed. Might hit up the hot tub.

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05/16/11:

 

Bench Day - Wave C

 

Bench:

1x5x45

1x5x55

1x3x65

1x5x75

1x3x85

1x1x95

2x10x75

1x10x65

2x10x55

 

Push ups:

8

6

5

4

3

 

In between sets I was stretching out my hamstrings/hip flexors.

 

I had to rush off to a meeting after this, didn't have time for much else. Will foam roll before bed.

 

 

Lunch:

salad with mixed greens, lima beans, nutritional yeast, flax, and sriracha

2 apples

 

Dinner:

tons of sauteed beet greens

black bean-veggie chili

2 mandarins

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I've been doing a pretty cruddy job of updating this week.

 

5/17/11:

 

Run 3 x 3 min intervals, 3 min rest between

#1 - 0.37 miles

#2 - 0.39 miles

#3 - 0.38 miles

 

5/18/11:

 

Squat Day - Wave C

 

1x5x75

1x5x85

1x3x105

1x5x125

1x3x145

1x2x155

 

That's all I had time for!

 

5/20/11:

 

OHP Day - Wave D (deload)

 

OHP:

3x5x45

 

Push Press:

3x5x45

 

WOD:

4 rounds of -

15 back squats (@ 65 lbs)

10 burpees

 

I didn't have a way of keeping time, but man this felt like torture the last two rounds, my burpees were starting to look pretty sad!

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okay wow, life got kind of crazy last week, wasn't online much at all. But it was a deload week for me so I guess the timing worked out.

 

Anyway, back at it today.

 

5/31/11:

 

Ended up working at home so I didn't get weight training in, but I did a running WOD this AM:

2 x 12 min. intervals, 2 min rest between

 

This evening I'm going to make sure I get in at least 30 min. stretching/foam rolling. I haven't stretched or anything in over a week and I feel really tight and sore.

 

 

I'm thinking of getting a pair of push up bars:

http://www.amazon.com/Cap-Barbell-Definity-Push-Holder/dp/B002OEQ50Y/ref=wl_it_dp_o?ie=UTF8&coliid=I38VF5VL0X2A6R&colid=1HVALBLKZYKQO

 

They were suggested to me in order to increase my ROM. Has anyone used them before?

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I haven't used those specifically, but I've used tables, or other objects to serve the same purpose. I'd improvise to save money, but if you do get them, I'm sure it will improve your strength in that area.

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How do you use tables? I'm confused. Or do you mean doing incline push ups between two tables? Is it better to do incline push ups rather than use the bars down on the floor?

 

06/01/11:

 

OHP Day - Wave A:

 

OHP:

2x5x45

1x3x45

2x5x55

1x6x65

2x10x55

1x6x55 (fail)

2x10x45

 

Assisted Chins (60 lbs assistance):

6

4

3

 

Farmer Walks:

3 sets with 50 lb db's

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06/02/11:

 

Grip sucked today. But then I remembered I was doing farmer walks yesterday. I normally have a a day in between farmers walks and deadlifts but my schedule just didn't work out that way this week. No biggie.

 

Deadlifts:

1x5x75

1x5x95

1x3x105

1x5x115

1x5x135

1x5x145

 

RDL:

1x10x95

1x10x105

3x10x115

 

DB Static Lunges:

3x10x30

 

Hanging Leg Raises:

3x8

 

 

Will stretch out/foam roll this evening.

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Meant for a 5K TT this AM, but there was some craziness at work and I had to go in super early, which seems to be the norm these days. Need to reschedule some things to make time for myself moving forward.

 

06/03/11:

 

Bench Day - Wave A

 

Bench:

1x5x55

1x5x65

1x3x75

1x5x85

1x3x95 (ugh, was supposed to hit at least 5 reps here)

 

Incline DB Bench:

4x8x25

1x6x25

 

Incline Push-ups:

2x8

 

Assisted Pull-ups (80 lbs assistance):

5

5

3

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Really been having scheduling difficulties lately. Ugh.

 

06/06/11:

 

Squat Day - Wave A

 

Squats:

1x5x75

1x5x85

1x3x105

1x5x115

1x5x125

1x5x145

 

Front squats:

1x3x75 (too heavy)

4x8x65

 

Goblet squats:

3x10x35

 

Assisted chins (50 lbs):

3

3

2

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