TPS Lower

SSB Good morning - 245x5x2, 265x5x3 - Bar is 65? SSB for the lulz.

Belt squat - 4 plates x5x4 - I love this exercise ... its definitely the best way for me to squat right now.

Glute hams - bw x6x2

Today convinced me I should be going to TPS regularly. The equipment is amazing.

Nathan 12/22

I did something sort of normal so I decided to post.

Squat - up to 315x3x3 - I've decided if I ever can't do this, then I will give up on life. These weren't hard really -- I'd say @8.5.

Dumbbell swings - 100x10x3

Cable pull-throughs - stack x12x3

Abductors - stack x15x3

Turkey Lifting

I don't know why I chose to post this workout of all the ones I've done lately... Whatever. I'm on vacation, I lifted @ 24-hr fitness.

Good mornings - 275x5x3, 295x5 - Felt good.

Bench - 225x5x2, 245x4 - Two plates was really easy, but 245 wasn't.

Leg press - did sets of 8 reps working up to 4.5 plates each side - the 24-hr fitness has this really terrible leg press with a "mini" plate to put your feet on, so you can't actually keep your knees from going ridiculously out in front of your toes. Its retarded.

Dumbbell press - 50x8, 55x8x3

Cardio tomorrow, unless I'm sore ... haven't lifted in almost a week from vacation activities.

Nathan 9/22

Close-grip bench - 185x8, 205x8, 215x8, 235x1, 255x1, 275x1 @ 9.275

Cable rows w articulating back
Cable abs w ball

Bench

Wasn't sure what would happen today because I was working on SM thesis last week, and I pulled a muscle in my left trap/neck that was really bothering me all week long.

Military press 45x8x3 -- try to loosen up shoulder

Flat bench - 225x3, 245x3, 275x1, 295x1 @10

I would give myself an IPA pause on the 295. Pretty happy with this.

I figured I was pushing my luck doing this all things considered, so the rest of the day was light.

Pressdowns
Articulating back cable rows
Rear delt raises
Flies
Leg raises

Nathan - 8/16/10 - Upper

1/2 Foam Roller Press w Pause - 245x5x3, 275x1, 295x1 @9.5

This was surprisingly good. I was good for more on the last one, but I decided to be happy with a success. This isn't _that_ far off what I could bench at my best, especially since I'm not psyching up or really arching or blocking or trying very hard. Bench only?

Rear delt flies - 35x10x4
Pressdowns - 80x6,8

Nathan - 12 Aug 2010

Back squat - up to 315x3x3

Not too bad. I'd give this an @9.

Hyperextensions - bwx12x2

8/2/10 - Lockout Day

Went through workout with Frank to show him the ropes.

Banded bench press (45 off top, 95 off bottom) - up to 295x5, 315x5, 330x4 (+5)

Close grip - 225x4x5, 230x4 (+5)

Pull ups - 220 (bodyweight) x8x4 (+15)

Abs

So far I'm +25.

@Frank: I get to decide what exercises count.

Nathan - 14 & 15 June 2010

14 June - Lighter day.

Single-arm cable row - 80,90,100,110x8

Dumbbell bench -65,75,85x8

Hyperextensions - bwx15x3

Dips - bwx12x3

Leg extension - stack (260?) x15x3

A little stretching.

15 June - Cardio

Ran 1 mile in intervals

Stretched

Nathan - 12 June 2010

Forgot to post.

Military press - 135x5x3

Rack pulls (double overhand + alternate grip) - 365x 4+1, 4+4 (annoyed), 4+2

Floor press - 185x5, 225x4,3, 205x4

July 9

Front squat - 205x5x3

Bench - 225x9 - All time rep PR?

Close-grip pull down - 200x6x3

Last few

Generally 30-60 mins for each workout.

Friday
Box squat - 275x5, 295x5x2, 315x1, 335x1
Some assistance crap ... (I forget)

Sunday
Running around the fireworks

Tuesday - only 30 mins
Cable presses - up to 100x8x3
Cable pressdowns - 70? x8x3
Dumbbell tricep extensions - 30x10x2
Kicked out

Wednesday
Stiff leg deads w rounded back - 275x5, 295x5x2
Leg press - 6.5 plates x6x3
Face pulls - 100x8x3

Nathan - 28 June 2010

I can't decide if I should post this crap or not.

Military press - 135x5,4,4 - I was a little impressed with myself, then realized this is shit.

Good mornings - 275x5x3 - These were really easy. I'm bumping it to 295 next time.

Face pulls - 80x10, 100x10x2

Twisty crunches on incline - bw x20x3

Yesterday

Sumo deadlift - 315x5, 335x5, 365x3, 405x1 - Not easy but not hard.

Incline bench - 185x5,5,4 - First set easy, other sets not so much.

Plan

So I don't have any definite goal at this point, but I've decided to start on some kind of plan. I figured I would post to give the blog some action. The goal is to mix in a variety of exercises and set/rep schemes. It's 3 days of lifting, 2 days of cardio, and 2 days off. The goal is to better on each exercise every time I rotate into it. Right now, I don't lift getting psyched up or holding any 'block' in my abdomen.

Day 1 - Bench/Upper back/Lower assistance (squat focus)

Day 2 - Light cardio 20-30 mins, stretching

Day 3 - Squat/Upper assist (pec)/Posterior chain assistance

Day 4 - Off

Day 5 - Deadlift/Upper assist (shoulder)/Misc (quads, abs, etc)

Day 6 - Cardio intervals 15-20 mins, stretching

Day 7 - Off

Again, "deadlift" doesn't mean deadlifts necessarily, but some major deadlift movement like good mornings, deads, etc..

Recent exploits: (not impressive, but improving)

Bench - 235x5

Press - 145x4 (terrible, but sadly this is about as good as I ever did)

Front squat - 225x5

Box squat - 275x5 (harder than I wanted), 315x1 (really easy)

Deadlift - 365x1 (easy, double overhand)

Good morning - 275x5

Nathan - Last little while

Slowly starting to do "big movements" again .... so far, so good.

- 1. 2/8/10 - Mon - UPPER

Weird day. Decided to do fairly light things, especially since Dee was just doing cardio and it was late.

It was silly of me to do a 4 day/week schedule while putting Dee and Ansel on 3 day/week Sheiko.

- A: Cable flies 50x10, 60x10, 70x10, 80x5, 70x8x2

- A: Cable rows 50x10, 100x10, 160x10, 180x8,10,8

- B: Dips bwx12, bw+30x8x3

After feeling really weird last time, I took it easy.

- B: Rear delt raises 30x10, 35x10, 40x8+2,2

Form bad on sets with 40.

- Medicine ball crunches 5kg x 12,8,8

- Stretching

- 2. 2/6/10 - Sat - LOWER

- Good morning warm-up, 185x8x3

Holy GOD these made me sore the next couple days.

- Dumbbell swings 100x6,6,8

- Front squat 135x5, 155x5, 175x5

- Lunges bwx20

- Stretching

- Cardio - basketball-ish 30 mins?

- 3. 2/5/10 - Friday - LIGHT CARDIO

- Long walk 45 mins / 2 miles

It was cold.

- 4. 2/4/10 - Thu - UPPER

- Dumbell bench warm-up 85x5, 90x5x3

- Dumbell row (strict) 100x8x3

- Dips bw+45x7, bwx7,10,12

Felt really painful/uncomfortable in left pec. Needed to take it easy.

- Pulldowns "hammer-grip" 200x7x3

- Dumbell tricep extensions 30x10,8,7

- 5. 2/1/10 - Mon- LOWER

Weight: 215

Wasn't planning on doing anything today, then Dee cancelled rugby practice. So I did a little lifting to

get me back into the swing of things.

Right quad was killing me all day long, I don't know why.

- Front squat warm-up, 135x5x4

First squatting in a while, did something very light and stupid. This is when right quad/hip started to

bother me.

- Hyperextensions bwx15, 45x10, 90x8x2, 115x8

- Dumbbell swings 50x10x2

Wasn't feeling these, decided to switch.

- Single-leg extensions warm-up, 120x10, 140x10, 160x10,

180x10x3, 200x10

Maybe never did 200, don't remember.

- Dumbbell swings 50x10x2

To prove a point.

- Lunges bwx25x4

Tried to go 'play basketball'; court was used. These get hard after a couple sets.

- 6. 1/30/10 - Sat - UPPER

Weight: 212.

After Italy. Getting back into it. Trying some PL-ish stuff again for once. Lifts were pretty sad today.

I hope thats just having taken a break.

- Military press warm-up, 125x4,5,4

- Single-arm pulldowns 100x8,8,7, 110x7

Not sure on this.

- Pause bench 185x4x3

Dee calling pauses randomly between 1 and 4 seconds. 4 seconds is hard. Still sad.

- A: Rear dumbbell raises 35x12,10,10

- A: Bicep curls 35x10,8,4

Nathan: Last Post Before Vacation

So... Dee and I are going to Italy for a bit (Dee 7 days, me 10 days). I don't know how you guys will survive without us.

This week in training was particularly lame for me because I was working on a paper.

- 1. 1/16/10 - Sat

Light stretching while Dee and Jansel test maxes before the meet.

- 2. 1/15/10 - Fri

Nothing -- paper deadline.

- 3. 1/14/10 - Thu - LOWER

Really quick workout because of paper deadline.

- Single-leg press 270x5x3

- A: Pull-through 190x15x3

- A: Adductors 100x15, 120x15,20

- A: Abductors 150x20x3 (stack)

Much harder if I lean forward.

- A: Single-leg quad extension 140x15, 180x13, 200x10

Try for good ROM.

- 4. 1/13/10 - Wed - CARDIO

Light basketball today for a little while.

- Cardio? - basketball HORSE

- 5. 1/12/10 - Tue - UPPER

- Dumbbell bench warm-up, 75x8, 85x7,6, 70x8

This was kinda hard... not a great sign.

- Single-arm pulldowns 100x6,8,8, 110x7

I like these.

- Cable fly 70x8, 80x5, 70x5

All of the rest was done quickly, and it shows.

- A: Tricep pressdown 70x8,7

- A: Hammer curl 30x8, 40x8,7

- Cardio: basketball/jogging 15 mins?

- 6. 1/11/10 - Mon - LOWER

Weight: 219 (after gym).

- Leg sled machine warm-up, 220x6, 260x6, 300x6, 340x6x4

This wasn't very hard, but it was probably the hardest bilateral movement I've done in a month.

- Hyperextensions bwx12x2, bw+45x8, bw+90x8x3

Stupid easy.

- Cable sidekicks 50x8, 60x8x3

These killed my glutes/hip adductors, but that was it.

- Leg extensions stackx20x2

My quads were burning doing these, two sets were enough.

- Leg curls 100x20, 120x20, 160x20

Not as hard, should have gone heavier.

- Abs: medicine ball toss/catch crunches 15 lb ball, 5 sets

Hopefully they will post about it, but Dee and Jansel tested their maxes today... Dee did pretty well considering she hasn't been training very heavy. Jansel was crazy intense -- it was kind of hilarious -- and hit some good numbers and a big squat PR. I'll call them all PRs since he hadn't tested a paused press or deadlift after squatting. Anywho, that's their story to tell...

Week of 1/10

So I decided even though my lifting is lame, I'll do weekly updates so people can see how far the might have fallen.

- 1. 1/8/10 - Fri - UPPER ISOLATION

Really tired after not getting much sleep for several days in a row. Decided to do light movements today.

- Cable flies 50x10, 60x10, 70x8x4

- Face pulls 60x10, 80x10x2, 90x10x2

Hard to balance, but 90 was feeling a little more difficult than usual.

- Tricep pressdowns 30x10, 50x10, 80?x8x3

I honestly don't remember what weight this was.

- Lateral/rear dumbbell raises 20x10, 30x10, 35x10x3

- Hammer-grip skull-crushers 85x10, 105x8x3

Bar 35?

- Preacher curl 85x10, 105x8,6,5

Bar 35?

- Basketball 30 mins?

Shootin' hoops until Dee and Jansel are done.

- 2. 1/7/10 - Thu - LOWER, CARDIO

Wearing Holter.

- Cardio/warm-up: basketball 20 mins

- Step-ups 50x5, 75x5, 85x5x4

- Dumbell swings 60x10, 85x10, 100x10x4

- A: Leg extensions stackx15x3

150?

- A: Single-leg hamstring 100x8x3

- Hip abduction stackx15x3

150?

- Abs: crunches 12x3

- 3. 1/6/10 - Wed - RECOVERY CARDIO

- Basketball - HORSE with Dee 30 mins

- 4. 1/5/10 - Tue - UPPER

Weight: 216 (morning).

- Warm-up: basketball (solo)

- Dumbbell military press warm-up, 50x8, 55x8, 60x8?, 65x5,4

Neck/trap area bother me since break, this was uncomfortable. Nevertheless, I'm not impressed with myself.

- Lat pulldown, single-arm 110x5x3

- Push-ups bwx10, bw+deexfail, bw+45x10x3

- Dumbbell shrugs 80x12, 90x12, 100x12

- A: Barbell curls 80x8, 100x8x3

- A: Abs: twisting raises bwx12x3

- 5. 1/4/10 - Mon - LOWER

- Leg press 455x6x4

Lame.

- Hamstring machine warm-up, 90% stackx8, stackx8x2, 90% stackx8

With full stack, form wasn't so great.

- ???

Did I forget something here?

- A: Abductors stackx15x3

- A: Adductors 100x15x3

I always feel like something is about to tear with these.

- Abs: on lat pulldown 120x8x3

- Dumbbell swings 80x10, 90x10

Awkward with dumbbell bulk, but it will work I suppose.

Nathan: 11/13, 11/15

11/13:

Had a bad headache for unknown reasons and groin was feeling like ass from Tuesday.

Deadlift: warm-up to 315x1, felt bad, decided to do light stuff and call it

Good mornings: 135x5x2, 185x5x3

Belt squat: 90x5, 180x5,4,5

I thought the belt squat would be a nice light machine to use, but it actually felt fantastic. I could feel exactly the moment that I start to fall forward and I was able to focus on correcting it. I am going to make this a regular exercise to use.

11/15:

Cardio - jog + walk intervals for ~20 (?) mins

Stretch

Nathan : 11/12

Another day with no gym clothes. Working out in my jeans kind of sucks.

Incline - 185x5, 205x1, 225x1, 245x1 (PR + ??), 185x5x3

This was the slowest rep ever ... not kidding, it took at least 15 seconds. I have no idea how I was able to finish the rep, but I'll take it. Not all that impressed with myself, but I haven't done incline very much for a long time, so whatever.

Pull-ups - bwx10x3

Dumbbell bench - 70x8, 80x8,7,8