finishing up week 8, workout B

Weighed in at 221.2 today, so need to cut back on the sweets and snacks for a couple weeks.

workout B:
Squat 175
OHP: 105
DL: 205

Current accessory lifts levels:
Tricep extensions: 70x3x8
Bicep Curls: 75x3x8
chest flye: 105x3x8
lat pulldown: 105x3x8


Next time I do my accessory lifts I'm going to add "delt decs" to help with shoulder development.


I'm thinking about ending each workout with pushups, just one set until failure.

workout A; OHP failed

Today is workout A, all 5x5

Squat: 170
Bench: 120
Barbell Row: 115

On Saturday I did workout B. Everything was fine except the overhead press. Stalled on the 3rd set. So on Wednesday I'll try 105 again. There are ways to improve OHP, so I'll have to do some research.

week 8, workout B

Week 8 of Stronglifts 5x5 starts today!

Today's lifts:
Squat 5x5 - 165
OHP 5x5 - 105
DL 1x5 - 195

The weights are getting heavy!

On Wednesday my weights for Bench Press moved up to 115 and Barbell Row moved up to 110.

I weighed in the other day at 219.0.

Running has been going well too, I ran a 15/5 split the other day with no problem. I'm looking forward to a run on either Saturday or Sunday.

Wrist is at 90%!

back on track with workout A

Last night I did a running workout on the treadmill.

Warm up walk - 5 minutes (3MPH)
Run - 15 minutes (5.5 MPH)
Walk - 5 minutes (3.5 MPH)
Run - 15 minutes (6, 5.5, 8.1 MPH)
Walk - 5 minutes (3.3 MPH)
I went 3.64 miles and burned 592 calories!

Today is workout A
Squat 5x5 - 160
Bench 5x5 - 110
BBR 5x5 - 110

The wrist is feeling much better but I'm going to keep the brace on as a precaution.

pain-free; workout B (wk 7)

The wrist is feeling much better. I got a wrist wrap from CVS (Futuro, $8) and have been wearing it the past few days. I took it off this morning and have full motion of my wrist with zero pain. So, I'm going to do workout B today. I'm also going to keep wearing the wrap for the next few days.

Squat: 150x5x5
OHP: 100x5x5
DL: 185x5x5

The OHP weight is starting to feel really heavy. Squat and DL weights aren't feeling too heavy quite yet.

If no wrist pain, I'm going to add in some pushups. We'll see...

wrist injury

A couple weeks ago I injured my left wrist. I found myself able to lift through the pain but the pain isn't going away. So I got a wrist wrap and think it's better to not put any unnecessary stress on it. So I'm putting a pause on everything except Squats.

I did squats yesterday and did a 5x5 of 145 lbs. Felt great! Friday the weight moves up to 150. I'm tempted to move the weight up to 155...

Lauren and I are going to run today! She is working on becoming a triathlete, so next up is training for running. Today we're going to go for a mile around the track at the Y.

week 6, workout A

In high school we referred to the 45 lb barbell weights as the "big dogs."  Well, today is the day, my squat poundage moves up to 135 pounds.

workout A:
squat: 5x5x135
Bench: 5x5x105
BBR: 5x5x105

I didn't get a chance to do cardio in my last workout so I'll definitely do some today. I've been having the desire to do some more running, not too much though.

The wrist is still bothering me, so I have to be careful.

strength

Yesterday's 5x5 workout was great. Hit 165 on the DL for 5 reps and was wiped! Felt great.

I didn't get a chance to run, so maybe I'll do that today.

A google search of "strength" gets about 319 million results.

A google search of "strength in the bible" gets about 50.5 million.

In one of those results, Heaven Inspirations, I found a list of 20 quotes that I found excellent to meditate upon. While I do wish to strengthen myself physically, I'm feeling that need to strengthen myself spiritually as well. Here are a few that really spoke to me.

"I can do everything through him who gives me strength." -Philippians 4:13

"And we pray this in order that you may live a life worthy of the Lord and may please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and joyfully" -Colossians 1: 10-11

"You then, my son, be strong in the grace that is in Christ Jesus." -2 Timothy 2:1

The next few weeks I need to keep these verses in mind, need to keep reminding myself that I'm not alone.

A colleague of mine once said that religion is the "crutch of humanity." Well, I readily admit that I need that crutch, I need Jesus in my life. He strengthens me, renews me, through him I keep endurance and patience, and finally am strong in the grace.

Y Meltdown challenge; workout B

Today I start week 6 of StrongLifts 5x5, almost halfway!

Today's lifts:
Squat: 130 (5x5)
OHP: 90 (5x5)
Deadlift:

Cardio:
20 minutes on TM, 4:1::(5.5mph:2.5mph)
Before I tried Jeff Galloway's running method and I think I'll be trying that again. I see no reason to risk injury.

If time permits, some accessory work:
tricep ext: 50x3x8
bicep curl: 55x3x8
chest flye: 80x3x8
lat pulldown: 80x3x8

Then later today, the aforementioned toe raises. I did some running on Monday and felt great afterwards, so I really do think the toe raises make a different. I see no reason to do them every day though, so I'm going to stick with at least 3x per week.

I signed up for the YMCA Meltdown challenge. I weighed in last night at 220.8, so I need to lose at least 2.2 lbs.

week 5, workout A

Finishing up week 5 today with workout A.

All 5x5:
Squat 120
Bench 100
Barbell Row 100

I'd like to get my weight down to 200 so I'm going to restrict my calories to 1500/day. I'm going to mix in some interval training on the TM after my 5x5 workout.

I injured my wrist so I need to be really careful with my strength training.

workout B SL 5x5

Today is workout B, workout 2 of week 5!

warmup
squats: 120x5x5
overhead press: 85x5x5
deadlift: 155x1x5

cardio: 1.5 miles on the TM.

For accessory work I've added toe raises featured on fitmodo.

The workout, via fitmodo:

Instructions:

• 1. Find some stairs. Actually, just one stair or a curb will do.
• 2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
• 3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
• 4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
• 5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
• 6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
• 7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.

source: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

No excuses!