Wednesday, October 30, 2013

today's workout 10/30


today's workout 10/30

I'm going to have a 45 minute workout today. Starting out with some light squats (no weight 1x5; bar only 1x5) to warm up then get right into it.

squat 115lbs 5x5
bench 95lbs 5x5
barbell row 95lbs 5x5

remaining time to filled in with time on the treadmill. I'm thinking about adding in some calf/shin accessory work soon, if time permits.

This morning I weighed in at 217.8 which is exactly where I want to be. My goal is to keep my weight between 210 and 220.  

I've got my eye on a turkey trot 5K and family fun walk (1.2 miles) which is on Saturday, Nov. 30th. (cardinalfoley.org)

Current stats(10/30):
weight: 217.8
Squat: 110
Bench: 85
DL: 145
OHP: 90


Wednesday, October 16, 2013

current goals (SL)

Started Stronglifts 5x5 to build strength in the beginning of October. (stronglifts.com)

Essentially working on compound movements to build overall strength.

Current stats(10/15):
weight: 219
Squat: 80
Bench: 70
DL: 115
OHP: 65

Barbell Row: 80

The program is 12 weeks long, so I'll complete the program just around Christmas.

Goals:
maintain weight by consuming ~2500 calories/day
Squat: 200
Bench:135
DL: 250
OHP: 140
Barbell Row: 150



How?
Consistency with the program, use MyFitnessPal to track calories
Moderate cardio (bike, TM, or swimming, 20 mins/3x per week)