Monday, February 25, 2019
Continuing On!
I've been fighting a cold a few days, and lots of additional things. However I feel I'm doing well. Things will rebound. It will be interesting to see how my workout goes if I still have the cold in the morning.
Cycle 3 Should look like this:
DAY 1
5 sets of 20 push-ups
5 sets of pull-ups
5 sets of 13+ lunges
DAY 2
5 minute warm-up and Range of Motion exercises
Incline bench press 120x5, 130x5, 150x5+
DAY 3
Week 2 (Calisthenics by feel) - I will have to double check this to my hand written notes
Squat 160x3, 180x3, 200x3+
Incline bench press 125x3, 135x3, 155x3+
Deadlift 185x3, 210x3, 235x3+
KEEP GRINDING!
Cycle 3 Should look like this:
DAY 1
5 minute warm-up and Range of Motion exercises
Squat 155x5, 165x5, 180x5+5 sets of 20 push-ups
5 sets of pull-ups
5 sets of 13+ lunges
4 count jumping jacks x 55+
DAY 2
5 minute warm-up and Range of Motion exercises
Incline bench press 120x5, 130x5, 150x5+
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 10+
5 sets of DB curls 25lbs x 9
Air squats x 52+
Wall Stretch
DAY 3
5 minute warm-up and Range of Motion exercises
Deadlift 175x5, 200x5, 220x5+
5 sets of 20 push-ups
5 sets of 1 minute and 20 second planks
5 sets of Good Mornings with 65lbs x 10+
Flat bench 155x5, 5, 5+
Wall Stretch
Week 2 (Calisthenics by feel) - I will have to double check this to my hand written notes
Squat 160x3, 180x3, 200x3+
Incline bench press 125x3, 135x3, 155x3+
Deadlift 185x3, 210x3, 235x3+
Week 3 (Calisthenics by feel)
Squat 170x5, 190x3, 210x1+
Incline bench press 125x5, 140x3, 160x1+
Deadlift 200x5, 225x3, 245x1+
Squat 170x5, 190x3, 210x1+
Incline bench press 125x5, 140x3, 160x1+
Deadlift 200x5, 225x3, 245x1+
KEEP GRINDING!
Sunday, February 10, 2019
Two-week Catch up!
I had a post earlier today on breathing. It's just below this one.
I'm still working on Monday, Wednesday, and Friday cardio. It is a two-minute warm-up with three minute "sprints" and three minute recovery periods for 3 sprints. Then calisthenics that includes 4 count jumping jacks, push-ups, sit-ups, started with plank and now doing a push-up position hold, air squats, pull-ups, and my wife does leg raises and I complete my 100 push-ups for the day.
Since I'm behind I'll share week 1 and week 2
WEEK 1
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 145x5, 155x5, 170x6
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 2, 1 with slow drop
5 sets of 13 lunges
4 count jumping jacks x 53
Wall Stretch
Thursday
Saturday
Saturday
Feeling great about the progress. This is far from a body building routine however I do feel like it's going well. Starting in May I'll a more muscle building routine. There are a lot of things I'm adding to my training. Right now I think the best thing to do is to write them all out and then start to prioritize.
Still on 100 push-ups a day. I had 90 on one day and added 15 the next day as a consequence. So I think with other days of doing an extra 5 or ten I'm at 4,130.
KEEP GRINDING!!!
I'm still working on Monday, Wednesday, and Friday cardio. It is a two-minute warm-up with three minute "sprints" and three minute recovery periods for 3 sprints. Then calisthenics that includes 4 count jumping jacks, push-ups, sit-ups, started with plank and now doing a push-up position hold, air squats, pull-ups, and my wife does leg raises and I complete my 100 push-ups for the day.
Since I'm behind I'll share week 1 and week 2
WEEK 1
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 145x5, 155x5, 170x6
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 2, 1 with slow drop
5 sets of 13 lunges
4 count jumping jacks x 53
Wall Stretch
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 115x5, 125x5, 145x6
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 8, 7, 7
Air squats x 54
Incline bench press 115x5, 125x5, 145x6
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 8, 7, 7
Air squats x 54
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 165x5, 190x3, 210x6
5 sets of 20 push-ups
5 sets of 1 minute and 10 second planks
5 sets of Good Mornings with 60lbs x 15, 15, 15, 15, 20
Flat bench 150x5, 5, and 10
Wall Stretch
Deadlift 165x5, 190x3, 210x6
5 sets of 20 push-ups
5 sets of 1 minute and 10 second planks
5 sets of Good Mornings with 60lbs x 15, 15, 15, 15, 20
Flat bench 150x5, 5, and 10
Wall Stretch
WEEK 2
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 150x3, 170x3, 190x4 (I think I could go deeper on the heavy squats)
5 sets of 20 push-ups
5 sets of pull-ups x 3, 3, 2, 1, 1 with slow drop (I think I want to make sure I pull a little higher)
5 sets of 14 lunges
4 count jumping jacks x 54
Wall Stretch
Thursday
Squat 150x3, 170x3, 190x4 (I think I could go deeper on the heavy squats)
5 sets of 20 push-ups
5 sets of pull-ups x 3, 3, 2, 1, 1 with slow drop (I think I want to make sure I pull a little higher)
5 sets of 14 lunges
4 count jumping jacks x 54
Wall Stretch
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 120x3, 130x3, 150x7
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 11, 11, 11, 11, 11
5 sets of DB curls 25lbs x 8, 8, 8, 8, 8
Air squats x 55
Incline bench press 120x3, 130x3, 150x7
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 11, 11, 11, 11, 11
5 sets of DB curls 25lbs x 8, 8, 8, 8, 8
Air squats x 55
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 175x3, 200x3, 225x5
5 sets of 20 push-ups
5 sets of 1 minute and 15 second planks
5 sets of Good Mornings with 65lbs x 15, 15, 15, 15, 20
Flat bench 155x5, 5, and 10
Wall Stretch
Deadlift 175x3, 200x3, 225x5
5 sets of 20 push-ups
5 sets of 1 minute and 15 second planks
5 sets of Good Mornings with 65lbs x 15, 15, 15, 15, 20
Flat bench 155x5, 5, and 10
Wall Stretch
Feeling great about the progress. This is far from a body building routine however I do feel like it's going well. Starting in May I'll a more muscle building routine. There are a lot of things I'm adding to my training. Right now I think the best thing to do is to write them all out and then start to prioritize.
Still on 100 push-ups a day. I had 90 on one day and added 15 the next day as a consequence. So I think with other days of doing an extra 5 or ten I'm at 4,130.
KEEP GRINDING!!!
Breathing Exercises
I'll post two weeks worth of workouts tonight.
Something I've added to my overall training is to focus on breath. During workouts I try to pay attention and try to nasal breath as long as I can. I also do it for calming and to help maintain my blood pressure.
I ended up adding 2.5mg of amlodipine for my meds. I'm just accepting that for now. I'll keep working at it. I've noticed that some breathing exercises seem to lower my blood pressure.
There's an interesting guy who wrote a book called the Oxygen Advantage. Seems interesting so I'm trying out some of his stuff. Mainly I came across this work as a way to maintain calm during stressful situations. I'll share videos if there's requests for it.
I use a variety of approaches. The exhale being twice as long as the inhale is primary. I also do the 4-7-8 breathing and Box Breathing. I'm also checking out what are called CO2 tables.
Keep Grinding!
Something I've added to my overall training is to focus on breath. During workouts I try to pay attention and try to nasal breath as long as I can. I also do it for calming and to help maintain my blood pressure.
I ended up adding 2.5mg of amlodipine for my meds. I'm just accepting that for now. I'll keep working at it. I've noticed that some breathing exercises seem to lower my blood pressure.
There's an interesting guy who wrote a book called the Oxygen Advantage. Seems interesting so I'm trying out some of his stuff. Mainly I came across this work as a way to maintain calm during stressful situations. I'll share videos if there's requests for it.
I use a variety of approaches. The exhale being twice as long as the inhale is primary. I also do the 4-7-8 breathing and Box Breathing. I'm also checking out what are called CO2 tables.
Keep Grinding!
