Sunday, January 27, 2019
Sunday Check-In 1/27/19
Did the 100 push-ups for today. So I'm at 2,715 for the year.
I had to go to 6 on the resistance for Friday to get my heart rate to 150. I'm working on biking as fast as I can while nasal breathing. I'll keep going at it for a while. As for the lifting I'm adapting the Wendler approach and he says on the first cycle you can probably skip the first "de-load" week. Seems like that makes sense for now.
Here's what I lifted this week for week 3 of the cycle:
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 150x5, 170x3, 190x3
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 1, 1 with slow drop
5 sets of 12 lunges
4 count jumping jacks x 55
Wall Stretch
Thursday
Saturday
I had some vertigo this week. I'm looking at some mental focus work and I think it is helping some. I'll know in about a month or so. I've been doing breathing exercises since about mid-November. I'll be keeping a sense of it and sharing. I like the idea that focusing on breath is a good way to deal with a lot of things instead of jumping into a meditation where the intention is to quiet the mind. I think that work may come later.
Cycle 2 Should look like this:
DAY 1
5 sets of pull-ups x 2, 2, 2, 1, 1 with slow drop
5 sets of 12+ lunges
DAY 2
5 minute warm-up and Range of Motion exercisesIncline bench press 115x5, 125x5, 145x5+
DAY 3
Week 2 (Calisthenics by feel)
Squat 150x3, 170x3, 190x3+
Incline bench press 120x3, 130x3, 150x3+
Deadlift 175x3, 200x3, 225x3+
KEEP GRINDING!!!!
I had to go to 6 on the resistance for Friday to get my heart rate to 150. I'm working on biking as fast as I can while nasal breathing. I'll keep going at it for a while. As for the lifting I'm adapting the Wendler approach and he says on the first cycle you can probably skip the first "de-load" week. Seems like that makes sense for now.
Here's what I lifted this week for week 3 of the cycle:
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 150x5, 170x3, 190x3
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 1, 1 with slow drop
5 sets of 12 lunges
4 count jumping jacks x 55
Wall Stretch
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 115x5, 130x3, 150x4
5 sets of 20 push-ups, first set was diamond style for 20, then 20, 35, 25, 10 for 110 for the day
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 6, 6, 6
Air squats x 52Wall Stretch
Incline bench press 115x5, 130x3, 150x4
5 sets of 20 push-ups, first set was diamond style for 20, then 20, 35, 25, 10 for 110 for the day
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 6, 6, 6
Air squats x 52Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 180x5, 201x3, 225x5
5 sets of 20 push-ups first set of 20 was diamond and 4 sets of close
5 sets of 1 minute and 5 second planks
5 sets of Good Mornings with 55lbs x 12, 12, 12, 15, 20
Flat bench 145x5, 5, 7
Wall Stretch
Deadlift 180x5, 201x3, 225x5
5 sets of 20 push-ups first set of 20 was diamond and 4 sets of close
5 sets of 1 minute and 5 second planks
5 sets of Good Mornings with 55lbs x 12, 12, 12, 15, 20
Flat bench 145x5, 5, 7
Wall Stretch
I had some vertigo this week. I'm looking at some mental focus work and I think it is helping some. I'll know in about a month or so. I've been doing breathing exercises since about mid-November. I'll be keeping a sense of it and sharing. I like the idea that focusing on breath is a good way to deal with a lot of things instead of jumping into a meditation where the intention is to quiet the mind. I think that work may come later.
Cycle 2 Should look like this:
DAY 1
5 minute warm-up and Range of Motion exercises
Squat 145x5, 155x5, 170x5+5 sets of 20 push-ups5 sets of pull-ups x 2, 2, 2, 1, 1 with slow drop
5 sets of 12+ lunges
4 count jumping jacks x 55+
DAY 2
5 minute warm-up and Range of Motion exercisesIncline bench press 115x5, 125x5, 145x5+
DAY 3
5 minute warm-up and Range of Motion exercises
Deadlift 165x5, 190x5, 210x5+
5 sets of 20 push-ups
5 sets of 1 minute and 10 second planks
5 sets of Good Mornings with 60lbs x 10+
Flat bench 150x5, 5, 5+
Wall Stretch
Week 2 (Calisthenics by feel)
Squat 150x3, 170x3, 190x3+
Incline bench press 120x3, 130x3, 150x3+
Deadlift 175x3, 200x3, 225x3+
Week 3 (Calisthenics by feel)
Squat 160x5, 180x3, 200x1+
Incline bench press 120x5, 135x3, 155x1+
Deadlift 190x5, 215x3, 235x1+
Squat 160x5, 180x3, 200x1+
Incline bench press 120x5, 135x3, 155x1+
Deadlift 190x5, 215x3, 235x1+
KEEP GRINDING!!!!
