Energetic

5×10 Goblet squats @ 15#
2×25 Seated calf raises @ 30#

Tried to do Tabata decline crunch holds (20 sec hold + 10 sec rest) for ten rounds. I gave out after 3 rounds.

20 mins Precor AMT

Last Week Of ABBHP

For some reason today, I kept changing the number of reps I did per set while benching. I guess I just can’t follow instructions sometimes.

Bench press 4×6, 10, 6, 8 @ 95#
Cable row 3×10 @ 80#

10-minutes rowing machine

Notes:
—I’m not going to be on this program past this week, but I really should be more disciplined with the counting.
—I tried to spring-load my body as much as possible to emulate the perfect form as demonstrated by Dave Tate. It’s tough. I definitely need to improve my mobility in a few places, such as my ankles, while building out some more muscle all over to improve my physical stability and support. I definitely felt tighter this time, which is a good indicator of good form. However, there’s a lot of improvement to be had.
—I need to hydrate myself better. I should be able to go longer on the rowing machine.

Solid Lower Body Day

Felt quite energetic and determined in the gym today. Tried out a new exercise variation and decided I liked it. See notes below.

3×10 Standing calf raises @ BW + 135# interspersed w/ 2×10 push-ups
10×3 Deadlifts @ 185# + 1×0 push-ups
3×10 hanging leg raises

Notes:
—I decided to try adding some weight to my regular calf raises by holding a loaded bar at deadlift lockout. Next time I think I could do more weight for five reps but I wanted to start out light. I was surprised at how easy 135# were — I only started feeling it on the second set.
—I was doing push-ups after every lower body set just to maximize my metabolic productivity. I should have avoided them during the deadlifts entirely. But I may consider keeping this up.

Wednesday and Today

Went to the gym with Pree on Wednesday. Her workout for the day covered most of what I needed to do, so I just joined her.

3×8, 45 sec rest
—Cable row @ 60#
—Seated DB press @ 20#
—Stiff-leg deadlifts @ 70#
—Goblet squats @ 15#

Pree:
—Cable row @ 36#
—Seated DB press 2 @ 5#, 2 @ 10#
—Stiff-leg deadlifts 3 @ 20#, 1 @ 30#
—Goblet squats @ 5#

3×45 sec ab plank

20 minutes on reclining bike

Today: Just me
5×10 dips
5 + 4 + 3 + 4 + 4 + 3 + 2 pullups

2 Days In A Row

Worked on my hypertrophy program yesterday, and did some unusual cardio today. I wanted to get in 30 minutes of cardio today and I got quite the workout. See below.

Yesterday:

6×5 Incline bench press @ 85#
5×6 Barbell row @ 95#

Today:

First 30 minutes of 1-hour long P90X plyometrics DVD.

Lower Body + Deads

10×3 Deadlifts @ 185#
3×10 seated calf raises @ 25# DB
1×10 Goblet squats @ 15# (killing time)
3×10 hanging leg raises

Upper Body BW Day

5×10 dips
5 + 3 + 4 + 3 + 3 + 4 + 3 neutral-grip pull-ups

All integrated with an approximately 1.2 mile walk.

I’ve decided to keep my “light” days BW-only, just to speed recovery from my “heavy” days.

Lower Body

5×10 Bodyweight squats
5×10 Calf raises + 10# DBs (20# total)
5×10 Abdominal crunch machine @ 50# (got lazy)

New Program, Aside

So I decided to switch programs after my flu because the EDT was too much. I was getting fatigued, not resting enough, not devoting enough time to rebuilding myself (that part of my time that actually builds muscle), and as a result, I wore out my body and picked up some germs. This new program, a Waterbury hypertrophy program, operates on a one-on, one-off cycle to give plenty of time for rest. I plan on doing cardio sessions on the in-between days, but the weight days are light enough to allow for that kind of tweaking. Also, while the program calls for 10 sets of 3 with two or three exercises supersetted against each other, I changed the protocol to allow for 30 quality reps on any given exercise, thereby providing the necessary stimulus to the muscle groups of the day without having to scramble for equipment in a crowded gym. Today’s exercise is listed below.

5×6 Bench press @ 95#
2×15 Cable row @ 70#

Played an hour and a half of frisbee yesterday, and EDT-ed today. I’ve been getting bored with the simple structure of the workout so I decided to split the A section in two for each exercise; that way, one exercise would not limit the other.

Back squat: 10 minutes
—5×3 @ 140#
Stiff-leg deadlifts: 10 minutes
—8×3 @ 115#
One-arm DB snatches: 15 minutes
—7×3 @ 20#

I think my abs are starting to show.