Week 3 - Thursday

Day 3 - Legs
KB Swings 36x20 53x15 70x10 70x10 53x10
BB Squat 140x8 170x5 180x4 200x3 220x2 240x1 300 Walkout
KB Double Cleans 26'sx8 53'sx5 53'sx5 53'sx5 53'sx5
KB Front Squat 26'sx10

Duration: 1 hour, 10 min

* Had to switch legs to today since trainer won't be here tomorrow (Friday). Friday will be DB Bench Press dominant day. This will mark the completion of Week 3, then I have one week left to go my heaviest before switching gears into an intensity phase (active recovery).

Day 3, Thursday

Elbows are bugging me again from the heavy poundage. Doc Howard realigned my radius today, but the realignment caused me even more pain during training. I'm wearing elbow braces now to assist during lifting and keep my elbows in alignment.

Day 3 - DB Bench Press (+ Delts, Back)
Warmup: Pullup/Pushup/Squat circuit, repeated 4 times
DB Bench Press 50'sx7 60'sx6 65'sx2 Last set w/ 35# KB's x 7
Military Press 70x7 90x5 100x5 (Push Press)
Hammer Strength Row 45'sx8 55'sx6 65'sx5
KB Russian Military Press 35x6,6 35x6,6 35x5,5
Wide Grip Lat Pulldown 90x10 110x8 130x4 drop 120x3
Upright Row 50x10 60x7 60x8
DB Shoulder Press 35'sx8 35'sx8 40'sx6

Duration: 1 hour

Post Slacking...

I've been slacking on my log posting! But, the training is as hard as ever. With all this NFL drama lately, I feel like it's Christmas time all over again! GO STEELERS!!!

Here are my last few days' workouts:

Day 1 - Military Press (+ Chest, Calves)
Standing BB Military Press 75x6 95x5 95x5
Ladder Pullups 3, 1, 2, 3, 1, 2, 3, 1, 2, 1
Deadlift 165x5 165x4
DB Bench Press 45'sx7 50'sx6 55'sx6

Standing Calf Raise 120x20 160x15 220x12 260x8
ss w/ Seated Calf Raise 25x12 35x12 45x10
Free Motion Pushup 12, 13, 12

Duration: 48 minutes

Day 2 - Deadlift (+ Biceps, Triceps)
Deadlift 170x4 190x4 210x4*
DB Bench Press 50'sx6 55'sx5 55'sx5
BB T-Bar Row 95x8 120x8 140x5
Squat 140x6 140x5 160x5

Barbell Curl 50x8 50x8 55x6 60x5
Dips 10, 12
Lying Tricep Extension 40x6 40x6 40x5

Duration: 47 minutes

Friday - LEGS!!!

Had a friggin' awesome leg workout today. Much different on this strength protocol than the typical leg workouts I'm used to, but I really liked it!

Warm-up - Swings: 36x12, 16 53x12
BB Squats: 140x7 160x5 170x4 190x3 200x2 220x1, 1 270-walkout
Pullups: 1, 2, 3, 1, 2, 3, 6
KB Clean n Jerk: 26'sx6 36'sx5, 6, 6
KB Front Squat: 36'sx5 Unilateral: 53x5, 5 Double: 53'sx3, 3
KB 1-Legged SLDL: 36'sx5, 5 53'sx3, 3 53'sx3, 3
KB Snatch: 26x8, 8 36x5, 5 36x5, 5 26x10, 10

Duration: 1 hr 20 min

Thursday - Bench Press

Bench Press (+ Delts)
Flat DB Bench Press 50'sx6 50'sx6 55'sx7
BB T-Bar Row 125x6 135x6 140x6
Deadlift 140x5 180x5 180x4
Squat 135x5 135x5 155x5

KB Clean n Press 26'sx8 36'sx5
Double Cleans 53'sx5 53'sx5
Upright Row 50x10 60x8 60x8

Duration: 57 minutes

Thursday's Diet

0800: 1/2c homemade granola, 4 oz soymilk, 4 egg whites

1030: 8 oz soymilk, 1 scoop Probolic protein, 1 med. apple

1250: 1/3 MHP Up Your Mass bar

1345 Preworkout: 93% lean beef, red beans, brown rice

1530 Postworkout: 1/2 MHP Macrobolic MRP

1740: 93% lean beef, red beans, brown rice

1905: 2/3 MHP Up Your Mass bar

2030: 2 oz deli turkey, lettuce, 1 tbsp light Ranch

Wednesday's Diet

0800: 1/2c cottage cheese, 4 oz low-sugar yogurt, 1/3 scoop Probolic protein, 1/4c Kashi Go Lean

0950: small Detour bar

1230: 4 egg whites, 1 slice toast, 1/2 med. apple

1500: 3/4c cottage cheese, 2 tbsp sf jam, 1/2 med. apple, small salad (iceberg lettuce, diced gr. pepper, 1 tbsp light Ranch)

1700: 2.5 oz chicken, 1/2 MHP Macrobolic bar

1900: other 1/2 of MHP bar

2100: 2 oz deli turkey on 1 WW low-carb tortilla w/ 1 tbsp light Ranch; 4 oz soymilk

Wednesday - Sprints

Today was my first sport-specific workout, and I chose sprints on the treadmill (cold & rainy outside).

2 minute warm-up @ 5.0
1 min @ 8.0, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.2, 2 min @ 4.7
1 min @ 8.5, 2 min @ 4.7
1 min @ 9.0, 2 min @ 4.7
5 minute cool-down

Total time: 22 minutes

Tuesday's Training

Day 2 - Deadlift (+ Back, Triceps)
Deadlift 160x6 180x6 190x4
Flat DB Bench Press 40'sx8 45'sx8 50'sx7
BB T-Bar Row 110x8 125x6 135x6
BB Military Press 70x7 70x6 80x5
Wide Lat Pulldown 90x12 110x8 120x5

Dips 2 sets of 8
Free Motion Row/Lat 50x12 60x10 70x10
Lying Tricep Extension 40x5, 5 30x6

Duration: 1 hr. 5 min.

Diet for Tuesday

Feeling much better about my diet, now that I'm eating more fresh and whole foods!

0730: 1/2c homemade granola, 4 oz soymilk, 1/3 scoop Probolic protein, 1 container low-sugar yogurt

1000: 3 egg whites, 1 whole egg, 2 slices WW bread

1300: 1/2 chicken (skin removed), 1/3c spanish rice

1530 Preworkout: 3 oz chicken breast, 1/2c corn

1745 Postworkout: 1/2 packet MHP Macrobolic MRP, 2 tsp agave nectar

1915: 4 egg whites, 1 slice turkey bacon, 1 WW low-carb tortilla

2115: salad w/ 1 tbsp light ranch, 2 oz lean roast beef, 1 low-fat cheese stick

Phase 2 Sport-Specific Training

In addition to my 4 days of weight training during this strength cycle, I will begin adding in supplementary sport-specific work. (I did none during my last cycle, except a bit during weeks 1 and 2.) Here's the game plan:

Mon - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Wed - Sprints (Intervals of 20 sec @ 7-9, 60 sec @2-4; Unsure of Duration)
Fri - Yoga (1 hour)

The sprints are to build up my glycolitic system and increase my anaerobic threshold. The yoga is for flexibility, of course!

Day 1 of New Cycle

Wow, what a change with this new training phase! It was really difficult psychologically to force myself to train this way. I did have a great workout, very exhausting! Looking forward to tomorrow now just as much.

Day 1 - Military Press (+ Chest, Biceps)
Warmup: Swings 26x20 36x20
Standing BB Military Press 65x9 85x5 85x5
Pullups 1, 2, 3, 1, 2, 1, 2, 1
BB Squat 135x5 135x5 155x4
Deadlift 135x8 165x6 185x4

Supplementary Work
Incline DB Bench Press 30'sx12 40'sx10 45'sx7
Hammer Strength Chest Press 25'sx12 45'sx6,2 45'sx6
EZ Bar Curl 50x8 50x8 60x4
Alt DB Curl 15'sx9 15'sx8 20'sx5

Duration: 58 minutes
Total Sets Core=12 Supp=12

Football's over, time to train!

Had an awesome weekend of relaxing, drinking beer, eating junk and watching football! And what a performance by my boys, the Steelers!!! Even if we get whooped in Indy, I'm happy with what a great season they had. I'd marry Bettis if I were single! *sigh*

But, it's back to eating good and training hard. My new strength cycle starts today, and I can't wait to tear it up in the gym!

*2c coffee
0930: 4 egg whites, slices WW bread

1115: 1/2c cottage cheese, 1 medium apple

1300 Preworkout: 3 oz chicken, 1/2c spanish rice

Train 1430-1530

1600 Postworkout: 1/2 MHP Macrobolic MRP

1745: 4 egg whites, 2 slices turkey bacon, 2 slices WW bread, small salad w/ ranch dressing

1930: 1 container low-sugar yogurt, 1/3 scoop Probolic protein

2000: handful of low-fat tortilla chips & salsa; low-fat string cheese

2130: 1.5 tbsp peanut butter

End of Cycle!

Today's workout finished off my first 6-week cycle! I was just on the brink of pushing the overtraining envelope. It was a GREAT cycle, but I'm glad to be starting something completely new to me on Monday!

Shoulders & Calves
Arnold Press 20x15 25x10, 10 30x8 35x5
KB Clean n Press 26'sx8, 12, 5, 10*
Upright Row 40x12, 12 50x10, 10
KB Snatches 26x12 36x5, 8 26x10

Standing Calf Raise 120x20 160x15 220x12 240x10
ss w/ Seated Calf Raise 25x15, 15 45x10, 10

Duration: 57 min.
Strength=9.0 Energy=9.0
Total Sets Delts=17 Calves=8


*Last set, didn't reclean between reps

Legs, Legs, Legs!

Final leg day of my 6 week cycle. Totally spent and ready for a nap!

Swings 36x15, 10 53x12
Double Cleans 36'sx10, 5
Power Cleans 36'sx5, 5, 6
BB Squat 140x5 160x5 180x5 200x3 160x10
Pyramid Deadlift 70x10, 12, 5, 12, 10
1: Front Squat 36'sx6, 8, 10, 5, 8
2: KB 1-Leg SLDL 36'sx6, 8, 10, 5, 8
Walking Lunges 26's 1x down gym floor & back
Farmer's Lunge 26's 1x down & back

Duration: 1 hr 20 min
Strength=9.5 Energy=8.8

TGIF! Diet

0830: 3 egg whites & 1 whole egg, 1 slice WW bread, 1 packet low-sugar oatmeal

*2c coffee

1200 Preworkout: 1/3c homemade granola, 1/2c soymilk, 2.5 oz chicken breast, 1/4c spanish rice

-LEGS!-

1530 Postworkout: 2 tbsp jam, 1/2 Macrobolic RTG (21g carbs, 15g protein)

1730: Roast beef sandwich - 2 slices WW bread, 1 slice 2% singles cheese, 1 tbsp lite mayo, 2 oz roast beef deli meat

Bi's Tri's & Traps

Had a good workout today. Strength and energy made for a pretty intense training session.

Barbell Curl 45x12, 10, 10 55x6 65x4
Straight Bar Cable Curl 35x12 40x10, 10 45x10

BW Dips 10, 10, 8
Reverse Grip Tri Press Downs 40x15 45x12 50x10, 8 40x12

DB Shrugs 35'sx12 45'sx10 50'sx10 55'sx8 60'sx8

Strength=9.5 Energy=8.8
Duration=40 minutes
Total sets Bis=9 Tris=8 Traps=5

Thursday's Diet

Feeling a little better today - sinuses are starting to clear up a bit.

0845: 1/2c homemade granola, 1/2c soy milk, 1/2 scoop Probolic protein, 1 sf snack pack

*2c coffee

1200: 3 oz chicken, 1/2c spanish rice

1445 Preworkout: 1/4c oats, 1/2c Dannon lite n fit, 1 tbsp FiProFlax, 1/2 scoop Probolic protein

1700 Postworkout: 1/2 serv. MHP Macrobolic MRP, 2 tbsp jam, 1 banana

1915: 1/2 vegetarian sandwich - veggies w/ gorgonzola cheese on foccacia

2100: 6 egg whites, sprinkle of cheddar cheese, 2 slices WW bread

2230: 1 SF snack pack, 1/2 scoop Probolic protein

Off-Season Training Phase 2 - NO Machines!

(Not that I use many machines anyway - usually just T-bar machine, Free Motion stuff for shoulders/lats, and the cable crossover machine.)

I will begin this training phase on Monday - can't wait!

Phase 2: Jan 9-
Length: <6 weeks
Focus: Strength
Split: 4 days of weights + sport-specific training
(May cut it shorter than 6 weeks if I feel the need.)

This split will go around 4 core exercises (military press, squat, deadlift, bench press) that I will perform nearly every workout, with a different order and emphasis on each workout. Supplemental work will be added for shoulders, back and quads.

Monday
Military Press
Pullups
Squat
Deadlift

Supplemental: KB Front Squat, KB 1-leg SLDL

Tuesday
Deadlift
Incline KB Bench Press
T-Bar Row
Military Press
Pullups

Supplemental: Pushups, Snatches

Thursday
Incline KB Bench Press
T-Bar Row
Deadlift
Squat

Supplemental: KB Double Row

Friday
Squat
Military Press
Pullups
Incline KB Bench Press
T-Bar Row

Supplemental: Snatches, Renegade Row

I'll perform 3 sets of the Core exercises and 4 sets of any supplemental exercises. Supplemental exercises listed above are just examples; they will vary for every workout. Total sets for each workout will not exceed 25 sets.

Wed - Full Body Kettlebells

Tri Set:
Pullups + Pushups + BW Squat 1, 2, 3, 4, 1, 2, 3, 2, 1

Swings 26x20 36x20 53x20 36x20

Superset:
Russian Mil Press 36x5ea. 36x1ea. 36x5ea. 36x1ea. 36x5ea.
Front Squats 36'sx5 36'sx4 36'sx3 36'sx4

Snatch 26x8ea. 26x10ea. 36x5ea. 36x6ea. 26x12ea.

Farmer's Deadlift 53'sx 1 time down length of gym & back

Duration: 1 hr 10 min
Strength: 9.0 Energy: 8.5
*Head cold left me feeling a bit drained of energy