Sunday, May 12, 2019
Weekly Check In 5-12-19
Stuck to the cardio this week. Tried the heart rate workout program this week and it was a bit tricky as it kept adjusting during the middle of the workout. Overall OK.
Here is what I lifted this week.
Tuesday:
Bike warmup 10 minutes, ROM exercises, and other stretching
Stretch Squat (holding squat at lowest point for 3-5 seconds) 65x10, 85x10, 105x10
Squat 155x5, 165x5, 180x5
Partial Squat (set at 17 on rack) 225 for 5 reps
Seated Calf Raises 47.5x10, 10, 10
Leg Curl 55x10, 10, 10
Bench Hip Bridge 20x10 and 30x10, 10
Calf and Quad stretching
100 Push-ups
Thursday:
Bike 5 minutes, ROM and stretching
Bar Curl 45x5, 5, 5
Flat Bench 150x5, 160x5, 170x5
Incline 70x20, 20, 20
Decline 50x20, 20, 20
100 Push-ups
Rows 50x20, 20, 20, 20
Wall stretch
On Friday I remembered that I had wanted to work on some endurance for this next period so I changed my workout Saturday.
Saturday:
Bike 5 minutes, ROM and stretching
Deadlift 135x5, 185x5, 205x5
Then I did the following as a series
10 push-ups, 10 mountain climbers, 10 burpees, 10 sit-ups, 10 4 count jumping jacks and then repeated 3 times for four sets of that.
I tried to do pull-ups during the first set and couldn't get over the bar, my bicep was hurting and not getting me over. I ended up doing the supported pull-ups for -80lbs.
Then I did some overhead presses with 20lbs for 4 sets of 20.
Finished with stretching.
The calisthenics routine really had me winded. I'll continue this and include things like flutter kicks, air squats, and other exercises. By Tuesday I'll have a new routine to post. I re-did my weight expectation so I will still do squat, bench, and deadlifts each week. On squat day I'll do partials and see if I can do those at 245lbs.
Saturday after the gym I had time so I went and did a lap around the soccer field. Was already starting to feel like I starting to have leg problems and went ahead and finished anyway. I'll keep trying to that into my week however I can.
KEEP GRINDING!!!
Here is what I lifted this week.
Tuesday:
Bike warmup 10 minutes, ROM exercises, and other stretching
Stretch Squat (holding squat at lowest point for 3-5 seconds) 65x10, 85x10, 105x10
Squat 155x5, 165x5, 180x5
Partial Squat (set at 17 on rack) 225 for 5 reps
Seated Calf Raises 47.5x10, 10, 10
Leg Curl 55x10, 10, 10
Bench Hip Bridge 20x10 and 30x10, 10
Calf and Quad stretching
100 Push-ups
Thursday:
Bike 5 minutes, ROM and stretching
Bar Curl 45x5, 5, 5
Flat Bench 150x5, 160x5, 170x5
Incline 70x20, 20, 20
Decline 50x20, 20, 20
100 Push-ups
Rows 50x20, 20, 20, 20
Wall stretch
On Friday I remembered that I had wanted to work on some endurance for this next period so I changed my workout Saturday.
Saturday:
Bike 5 minutes, ROM and stretching
Deadlift 135x5, 185x5, 205x5
Then I did the following as a series
10 push-ups, 10 mountain climbers, 10 burpees, 10 sit-ups, 10 4 count jumping jacks and then repeated 3 times for four sets of that.
I tried to do pull-ups during the first set and couldn't get over the bar, my bicep was hurting and not getting me over. I ended up doing the supported pull-ups for -80lbs.
Then I did some overhead presses with 20lbs for 4 sets of 20.
Finished with stretching.
The calisthenics routine really had me winded. I'll continue this and include things like flutter kicks, air squats, and other exercises. By Tuesday I'll have a new routine to post. I re-did my weight expectation so I will still do squat, bench, and deadlifts each week. On squat day I'll do partials and see if I can do those at 245lbs.
Saturday after the gym I had time so I went and did a lap around the soccer field. Was already starting to feel like I starting to have leg problems and went ahead and finished anyway. I'll keep trying to that into my week however I can.
KEEP GRINDING!!!
