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Weighted vest, combos, circuits, plyos and bag work

2/7/17

LOWER

5M Tread / 5M Row

Lying Leg Raise
25 (3)

TB Deads
305 x 6, 8, 8, 8

Hanging Leg Raise
20 (3)

Hamstring Curl
100 x 10 (3)

Leg Press
190 x 15
250 x 15
350 x 15

Weight: 193
 
2/9/17

UPPER

5M on Tread / 5M on Row

Smith Bench
195 x 12, 12, 12, 11

T-Row
135 x 11 (3)

Corner Press
75 x 15 (3)

Pullups
11 (3)

Dips
18 (3)

OH Triceps
30 (2)

Weight: 193
Waist: 38
 
2/10/17

LOWER

5M Tread / 5M Row

Ab Wheel
25 (3)

Goblet Squat
70 x 12 (4)

SLDL
135 x 15 (4)

Hanging Leg Raise
20 (3)

Leg Press
190 x 15
290 x 15
370 x 15

Row
10 minutes

PT for 45 minutes working on Hip mobility and calf strength.

Weight: 193
 
2/15/17

UPPER

5M Tread / 5M Row Machine

Pulldowns
200 x 5
220 x 5
240 x 5, 5, 4, 4

Smith Ladders
215 x 5 / 20s rest / 225 x 3 / 20s rest / 235 x 1
225 x 5 / 20s rest / 235 x 3 / 20s rest / 245 x 1
235 x 5 / 20s rest / 245 x 2 (fail)

245 x 1 (10s rest)
245 x 1 (10s rest)
245 x 1 (10s rest)
245 x 1 (10s rest)
235 x 1 (10s rest)
235 x 1 (10s rest)
235 x 1 (10s rest)
225 x 1 (10s rest)
225 x 1 (10s rest)
225 x 1 (10s rest)

185 x 20 RP (16 + 4)

Machine Row
200 x 8 (4)

OH Triceps Press
30 (3)

DB Curl
45 x 10 (3)

Weight: 196
 
2/16/17

LOWER

5M Tread / 5M Row

Lying Leg Raise
25 (3)

TB Deads
345 x 4 (4)

Hanging Leg Raise
20 (3)

Hamstring Curl
75 x 10
90 x 10
110 x 10

Leg Press
190 x 15
290 x 15
390 x 10

Weight: 195
 
2/18/17 & 2/19/17

Two days of Snowboarding

====

2/22/17

UPPER

5M Tread / 5M Row Machine

Pullups
10 (4)

Dips
15 (3)

TRow
145 x 10 (4)

DB Press
65 x 20, 15, 12, 12

* sore left shoulder and forearm from snowboarding (wiping out)

Weight: 196
 
2/23/17

LOWER

5M on Tread / 5M on Row

Lying Leg Raise
25 (4)

Goblet Squat
60 x 12
80 x 12 (3)

Ab Wheel
25 (4)

Hamstring Curl
90 x 15 (3)

Leg Press
190 x 15, 290 x 15

* Right knee popped out of socket; Old issue, just a little pain but I stopped.


=======

2/24/17

UPPER

5M Tread / 5M Row Machine

Pulldowns
200 x 8
220 x 8 (3)

Smith Ladders
215 x 5 / 20s rest / 225 x 3 / 20s rest / 235 x 1
225 x 5 / 20s rest / 235 x 3 / 20s rest / 245 x 1
235 x 5 / 20s rest / 245 x 2 + 1 / 20s rest / 255 x 1

195 x 20 RP (14 + 3 +3)

TRow
155 x 8, 7, 7

Weight: 193
Waist: 38

45 minutes of PT for calf
 
Last edited:
2/28/17

UPPER

5M on tread / 5M on Row

Pulldown
220 x 8, 8, 8, 7

T-Row
160 x 7
135 x 12 (3)

Smith Bench * (different machine)
185 x 12 (4)
135 x 16+4

OH Triceps
30 (4)

Weight: 195
Waist: 38
 
3/1/17

LOWER


5M on tread / 5M on Row

Trapbar Deads
255 x 10
345 x 5
365 x 3
395 x 3, 2
405 x 1
345 x 6

Hanging Leg Raise
20, 20

Ab Wheel
25, 25, 25

Hamstring Curl
80 x 20
95 x 15
110 x 12

Weight: 194
 
3/2/17

UPPER

5 M Tread / 5 M on Row

TRow
135 x 10 (4)

Pullups
10 (2)

Corner Press
45 x 20
70 x 15
80 x 15

Smith Bench
235 x 3 (4)
245 x 3 (4)

Weight: 194
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
3/3/17

LOWER

5M on Tread

Lying Leg Raise
25 (3)

Super Squat
6 plates x 15
8 plates x 15
10 plates x 12 (4)

Ab Wheel (with 25 plate on back)
10
15 (3)

SLDL
185 x 12 (4)

Hanging leg raise (with 15 lb dumbbell)
15 (3)

45 minutes of PT (hopefully last session)

Weight: 194
 
3/5/17

UPPER

5M on Tread / 5M on Row

Pullups
10 (4)

Smith Bench
205 x 10
225 x 5
205 x 10
225 x 5
205 x 10
225 x 5

Row Machine
200 x 10 (4)

OH Triceps Press
30 (4)

===========================

3/6/17

LOWER

5M Tread / 5M Row

Lying Leg Raise
20 (4)

Trapbar Deads
255 x 10
325 x 5
375 x 3 (3)

Hanging Leg Raise
20 (3)

Trapbar Farmers Walk
255 x 60 steps (3)

Seated Hamstring Cruls
90 x 15
100 x 15
115 x 15 (2)

Weight: 195
Waist: 38.5
 
3/8/17

Upper

5M on Tread / 5M on Row

Pulldowns
200 x 11 (4)

Smith Bench
205 x 10
225 x 5
235 x 4
245 x 3
255 x 2
265 x 1
205 x 10, 10
185 x 12+4+3+2 (21)

T-Row
135 x 10 (4)

Triceps OH Press
30 (4)

* 15 minutes of shooting baskets

Weight: 194
 
3/9/17

Lower

5M on tread / 5M on Row

Lying Leg Raise
25 (4)

Super Squat
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10
12 plates x 6, 6

SLDL
185 x 10 (4)

Hanging Leg Raise
20 (3)

Seated Calf Raise
45 x 20 (3)
 
3/10/17

UPPER

15M of basketball

*went light and hit some different exercises

Reverse Fly
25 x 15 (4)

Seated DB Curl
40 x 10 (4)

Triceps Pushdown
52 x 20 (4)

Face Pull
52 x 15 (4)

Low Row
72 x 12 (4)

* ate much better this week. No junk food and limited processes carbs (one sandwich and one bowl of pasta). Cut out coffee creamer; Ate chicken, eggs, veggies and protein shakes almost every day. Thought I would drop more lbs. Time for week two of "better eating"; Trying to drop 2" of waist by April 15.

Weight: 194
Waist: 38.5
 
3/11/17

Lower/Cardio

15M on tread
10M on Row

Ab Wheel
25 (3)

Goblet Squat
60 x 20 (4)

Standing Calf Raise
90 x 20 (4)

10M on tread

=====

3/13/17

UPPER

5M on tread / 5M on Row

T-Row
160 x 6 (4)

Smith Bench
205 x 10
225 x 3
235 x 3
245 x 3
255 x 2
265 x 1
205 x 10, 9

Seated Dips
230 x 10 (4)

Pullups
10 (4)

Weight: 193
Waist:37.75 *down almost an inch

======

3/14/17

LOWER

10 minutes shooting

5M on Tread / 5M on Row

Lying Leg Lift
25 (4)

Leg Press
150 x 15
190 x 15
250 x 15
310 x 10
370 x 10
400 x 10, 10

Hamstring Curl
80 x 10
90 x 10
100 x 10
110 x 10

Trunk Pulldown
97.5 x 20 (4)

Shoot for 10 minutes * twicked right achilles; WTF? My calf seems to be healed now my AT is bothering me.
 
3/15/17

Weight: 191
Wasit: 37.5

Game plan is working. I cut out "junk food" two weeks ago and dropped 4 lbs / 1 inch on my waist.

Goal:

3/1/17 195lbs and 38.5 waist (biggest EVER)
3/15/17 191lbs and 37.5" waist
3/27/17 188lbs and 37" waist
4/6/17 186lbs and 36.5" waist
4/13/17 185lbs and 36" waist * (GOAL is to drop 10lbs and 2.5" on waist in 6 weeks)

Rest Day - right AT really sore;

Finally got power back last night. Looking forward to getting in the Hot tub tonight. Upper Day tomorrow.
 
3/16/17

UPPER

10M on Row * sore AT

Tbar Row
135 x 10 (4)

Seated Press
175 x 12 (4)

Pulldown
200 x 10
220 x 8
240 x 6
260 x 2
220 x 7

OH Triceps Press
30 (4)

DB Curl
40 x 12 (4)

Weight: 190
Waist: 37.5

* I'm down 5 lbs and 1" in 2 weeks by cutting out junk food; Got another 1.5" to go over the next 4 weeks. :thumbs:
 
3/18/17

LOWER

Trapbar Deads
185 x 15 (10 sets)

============

3/19/17

UPPER

Facepull
48 x 12 (4)

Smith Bench
205 x 10
225 x 5
245 x 3
265 x 1
285 x 1
235 x 5
205 x 10, 9

Pullup
11 (4)

Seated Dips
230 x 10 (3)

T-bar Row
135 x 10 (3)

Lying OH Triceps Press
30 (3)

================

3/20/17

LOWER

10M Tread / 10M Row

Ab Wheel
25 (4)

Leg Press
150 x 20
190 x 15
230 x 20
290 x 15
310 x 15

Hamstring Curl
70 x 15
85 x 15
90 x 15
95 x 15

Extension
110 x 15
150 x 15
170 x 15
190 x 10


Weight: 189.5 (getting there)
 
3/21/17

UPPER

10M on Row

Dips
12 (4)

Pulldown
210 x 10
230 x 8 (3)

Seated Press
175 x 15 (4)

Machine Row
180 x 10
190 x 10
200 x 10

Reverse Fly
30 x 12 (4)

OH Rope Triceps Press
52 x 15 (4)


Weight: 192
Waist: 37.5
 
3/22/17

OFF DAY

Weight: 189.5
Waist: 37.5 (goal < 36 by 4/15/17)

AT is feeling better. Still no running or jumping.
 
3/23/17

UPPER

10M on Row

Smith Bench
205 x 10
225 x 3
235 x 3
245 x 3
205 x 10, 10
185 x 20 (RP)

Tbar Row
135 x 10 (3)

Pullups
10 (3)

OH Triceps Press
30 (4)


Weight: 189
Waist: 37.5
 
3/25/17

Lower

10M on tread
10M on row

Ab Wheel
20 (4)

Trapbar Deads
255 x 8
345 x 3
365 x 3
385 x 3
345 x 5, 5

Hanging Leg Raise
20 (3)

Hamstring Curl
80 x 15 (3)

Weight 190
Waist 37
 
3/26/17

UPPER

10M on Tread
10M on Row

Smith Bench
185 x 8
215 x 6 (6 sets)
235 x 3
265 x 1
245 x 2
255 x 2
185 x 16/3/1 (20RP)

Tbar Row
135 x 11
160 x 6, 6
135 x 10

Seated Triceps Press
230 x 8 (4 sets)

Sup Grip Pullups
10, 9, 6, 5

Weight: 192
Waist: 37.25
 
3/27/17

LOWER

10M Tread
10M Row

Trunk Pulldowns
97 x 15 (4)

Leg Press
190 x 15
250 x 15
310 x 10, 10
340 x 10

Lying Leg Raise
20 (4)

Hamstring Curl
80 x 12 (4)

Weight: 188.8
Waist:37.25

*Pretty close to hitting my goal by today (188 / 37). 19 days to go to hit 185 / 36 by April 15th :thumbs:
 
3/28/17

UPPER

10M Tread
10M Row

Smith Bench
205 x 8 (3)
225 x 3 (3)

Trap Low Row
90 x 12 (4)

Lying OH Triceps Press
30 (4)

Pulldowns
200 x 12
220 x 9 (3)

Weight: 188.8
Waist: 37.25
 
3/31/17

Lower

10M on tread
10M on row

Ab Wheel
20 (4)

Trapbar Deads
225 x 8
315 x 5, 5
345 x 5
395 x 2
405 x 1
345 x 5, 5

Hanging Leg Raise +12lb dumbell
20 (3)

Hamstring Curl
80 x 15
85 x 15
90 x 15, 15

Weight 188.2
Waist 37
 
4/3/17

UPPER

5M on Tread
5M on Row

Smith Bench
185 x 8
205 x 5
225 x 3
235 x 3
245 x 3
225 x 5
205 x 10, 9

Tbar Row
135 x 10 (4 sets)

Lying BW Triceps Press
30 (4 sets)

Sup Grip Pulldowns
200 x 10 (4 sets)

Weight: 187.6
Waist: 37

* Progress update - down 9 lbs and 1.5 inches in 4 weeks by cutting out most of the junk food; I have 1 - 2 cheat meals per week but limited in size (2 pieces of pizza not 4); Also cut out all milk and coffee creamer along with most processed foods. Eating about 2 dozen eggs, huge bag of broccoli, cucumbers, cabbage weekly; Lots of grilled steak and chicken. No noodles;

1 more inch to go on my waist until I'm satisfied; Goal is to be under 36" taped by April 15th (it may push out to the end of April). Weight should level off around 185 at 36" waist. I've been tracking my numbers here since 2003. I'm pretty consistent about the 10lb weight gain in the winter then dropping it all in the spring. This year was a little excessive due to eating lots of Thai food all winter :) My weight got up to 198 and waist almost 39 (biggest ever)!! Blood pressure and cholesterol checked out fine last week at my health screen.

==

Picked up my boat yesterday so I"m sure we'll be surfing and boarding in the next week or two depending on the weather. This time of year I usually drop weight quickly since I'm lifting 4 days during the week then boarding during the weekend or mountain biking. :thumbs:
 
TripleOvertime said:
Still following. Love the consistancy in here brother.
Click to expand...

Thanks for following along TripleOvertime. This place got pretty slow over the last couple years. I'll check to see if you are running a journal. I enjoy seeing other people's programming. I picked up some good ideas here over the years.
 
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