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Post by tcajim on Oct 5, 2010 13:11:27 GMT -5
Tuesday 10/5/10
Swim - repeat pull 100's x 7 - shortened rest period from prior workouts.. started to get a small stitch... a good thing
Run - repeat 8 min intervals... 2.5%, 3rd only did 6 min.. heart really going.. didn't want to push too deep
Leg press station... light weight, angled feet all three positions... my legs were a little bit tired during the run... tried to mimic tiredness and train the muscle that got tired... found it and pushed it
Obliques... medicine ball twists.
Done.
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Post by tcajim on Oct 7, 2010 12:41:31 GMT -5
Thursday 10/7/10-
Bench - worked up to 185 for speed, nothing too big
Pull ups(my main focal point today, wanted good working sets) Warm up: 4 sets of 3, speed to loosen up Work sets: 2 sets of 10, then 2 sets of 15... forearms burned
DB Floor presses with 65... shoulders burned from the get go, tris eventually caught the burn
Rope pull downs... light weight
Obliques with medicine ball and twist crunches
Shoulder raises, light weight, little reps.. nothing big at all
DB forearms, behind back... they really got tired, which is good - they were my weakness today.
Done.
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Post by tcajim on Oct 11, 2010 18:42:57 GMT -5
Monday - 10/11/10
Training partner
ME bench 2 board with 50lb band: worked up to 245 on bar for 1 rep, 2 sets 2 board, no band: worked up to 335 for 1
Pull ups: 2 sets of 3 for speed warm up, then set of 18 and set of 19... first set was easy... had a lot left... short rest and then did 19
Tri push down with 50lb band
Barbell curls
Done.
Will do 100's tonight.. in about four hours... tris/bis/lats/rear delts
NO workout tomorrow or Wednesday
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Post by tcajim on Oct 14, 2010 12:46:18 GMT -5
Thursday 10-14-10
Swim - pull 100's x 7 for total of 700
2 board press, wide grip - middle finger on ring:
Worked up to an easy 315 single - surprised by how easy.. didn't want to go any higher without spotter, too hard for me to unrack
275 x 8 - long pauses, adjusted feet between reps at times
Pull ups - (3) speed warm ups, 2 x10, 1 x 15
Tri push downs with 50lb band
DB floor presses, palms facing and reverse - got tris burning
One arm seated rows
Lt. DB front delt raises.
Will do extra workouts in a few hours, before work
Done.
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Post by tcajim on Oct 15, 2010 12:25:05 GMT -5
Friday 10-15-10
Swim - 100's pull x4, 2 x 50 - medium speed
Run - 3 min intervals x 4, just beginning to increase speed
Lunge's right after run
Hip flexor holds
Leg curls
Obliques
Done.
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Post by tcajim on Oct 18, 2010 15:43:35 GMT -5
Monday 10/18/10
Bench - wide grip, 2 board
Worked up to another easy 315, then did easy 275 for 5
Dead bench, 2 sets only, light weight with about 5 reps with a long stall at bottom of bench
Tri push downs with 50lb band
Lat pull downs, light weight, for reps
Done.
Overall still tired, sore and tight, from last week's training... so did the basic same workout and am confident those are base numbers and that I can do those any time, whether I'm really tired or not.
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Post by tcajim on Oct 19, 2010 13:05:51 GMT -5
Tuesday 10/19/10
Swim - short - 350m
Run - didn't happen! body tired, warmed up for about 1/2 mile.. enough of that
Some oblique work and leg extensions.
Overall, this will become a deload week.. felt ok, just no strength or endurance at all... this week will get me ready for next week.
Done.
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Post by tcajim on Oct 25, 2010 18:53:31 GMT -5
Monday 10/25/10
Training partner
One board press:
Worked up to 335, got it with long pause on board Then did 315 for three, all with long pauses
Tri pushdowns with 50lb band
Pull ups... two easy sets after warm up... 13 and 14.
100's tonight - all four exercises.
Done.
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Post by tcajim on Nov 2, 2010 23:19:11 GMT -5
Tuesday 11/2/10 (I've been lazy in posting) Having good training lately Yesterday two boards were tough lowering with 315 due to not good sleep and lifting within one hour of waking... However pushing the 315 was easier than the lowering? Yep. 2 sets of 2... would've done more but shoulders were tight and cracking. I think 365 is closer than further away. 315 accelerated each rep. Probably had 4 to 5 reps in me if shoulders were loose. I will be swimming before every bench session from now on to loosen up shoulders and get my blood going. Run training is going good, along with pull ups. Today a relaxed 18 pull ups after swimming and running... Progress is being made and I'll have some good numbers in about two weeks. I have to adjust my routine (Sleeping in on different days) will allow me to have better numbers.
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Post by tcajim on Nov 4, 2010 12:35:21 GMT -5
Thursday - 11/4/10
Swim pulls and kicks
Heavy bench day again, 2 board... no benching until Wednesday next week
315 wide grip... 1 on first set to get used to weight, 2 on third set 315 pinkie on ring.. 2nd set of 4
Did some tri push downs with 50lb band
Did some plyo ball db presses for high reps
Front delt raises with db
Back extensions
Done.
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Post by tcajim on Nov 11, 2010 13:52:14 GMT -5
Thursday 11/11/10
Swim - pulls and kicks
DE bench, 50lb bands - 5 sets to 5 reps
2 board, no bands, wide-mid grip.. 285 for 7 (new pr - and after speed benching with bands where it got heavy)
70lbs of bands with tri push downs at 50lb... 3 sets of 3
Bar front raises 8/10/10/8
Pull ups - warm - 4x3, 20 - then 10 and 8 fast no pauses
Forearms curls behind back... complete burn and pump
External rotations for shoulders
Done.
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Post by tcajim on Nov 15, 2010 13:35:56 GMT -5
Monday - 11/15/10
Training partner..we went to gym in morning
One board bench(shoulder issues): worked up to an 'ugly' 315 - harder on way down, easy on up... I've been over training last week
Floor presses (shoulder issues) narrow grip, legs flat - 275 x2 Floor presses - wide grip, legs flat - 315
Pull ups... warm 4x3/1 x24 (pr) - and tired from last week
Tri push downs with 70lbs of band... 3 sets of 3, up weight stack and 2 x3, then last set of 7 at same weight
Done.
Have to take it easy on benching on Thursday to have a good day next week.
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Post by tcajim on Nov 18, 2010 13:17:33 GMT -5
Thursday 11/18/10
Swim - ended with repeat 50's - beginning to work on speed a little
(Going to start a slight taper for a max bench and pull ups at holiday season when training facility is closed for almost two weeks... that will give me a nine month plan for my last competition)
DE bench:
Just did 7 sets of 3 with 155 - no bands
Tri push downs with 50lb band... light stack weight
JM presses
Bar shoulder raises
Begin overhead snatches with bar only
Chest supported rows, very light.
Done.
Tuesday - swam and on track for sprint work... hammies and quads very tight and sore from that day.
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Post by tcajim on Nov 22, 2010 14:08:15 GMT -5
Monday 11/22/10
Decided to do a deload week, of sorts
1 board - 185 for 30 reps No board 135 for 33 reps
JM presses - 95lbs... four sets until tris burned each set
Pull ups: Warm - 4x3/ 20
Rope tri push downs
Front delt raises with db
Forearms with db
Done.
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Post by tcajim on Nov 26, 2010 14:10:58 GMT -5
Friday - 11/26/10
Training partner, diff. gym as my regular gym is closed for the holiday
2 board bench - just missed 360, tho my partner said I got it, I think he helped more than 'just', but I'll take it as progress
Then did 315 for 3 fairly easily off of 2 board
Tri push downs
Lat pull downs.
Done.
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Post by tcajim on Dec 3, 2010 13:30:26 GMT -5
Friday 12/3/10
Took Tuesday and Wednesday off - I have overtrained and had been very sleepy..
Yesterday I did a light speed bench day - felt good, alert and strong.. did some tris, pulldowns, and rows...
Today:
Cardio... a little faster and same time limit for each interval... again felt stronger due to rest.. will be adjusting how hard and how often I push. I did some leg extensions after beginning the 300 workout to end this day.
I am going to start doing the 300 workout for additional conditioning after I finish my main workout - i'll probably do this once every other week, ... just started playing around with the exercises today.. I don't deadlift, or squat... so I will ease into the full workout to see how my aging body responds.
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Post by tcajim on Dec 6, 2010 14:00:04 GMT -5
Monday - 12/6/10
One board, 50lb band, bench - worked up to 225 plate weight for 1 - not too bad.. easier first set with pinkies just inside ring... 2nd set I put pinkie on ring - a bit harder to lock out
Rolling tri skulls, 2 sets up to 85lb.
Tri push downs with 50lb bands
Bar front delt raises
Pull downs with 50lb bands
Forearm curls with 95lbs behind back
One arm tri push downs - over hand and reverse
Done.
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Post by tcajim on Dec 20, 2010 14:02:50 GMT -5
Monday - 12/20/10
Last week was bad... felt good, but had bad benching days. Cardio was very good, tho. Cardio days were after benching days... no correlation to the bench.
I need to warm up on treadmill from now on... so I did for ten minutes jogging.
Today - 2 board - worked up to 315 for 3, then 325 for 1, no spotter and unracking the 325 took a lot out of me. Not great, but after last week I'll take it.
Hammer strength press - 135 for reps... got good burn in pecs while squeezing- trying to work diff parts of my pecs to assist my bench
225 - bench, no boards, close grip for tri work 50lb band with tri push downs.
Pull ups are definitely getting good... 20 now is the new 'easy'... did 20 easy today... I intend on doing this base number just about every day and lock this in mentally as a base number.
One arm seated rows Back raises
Done.
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Post by tcajim on Dec 21, 2010 21:45:01 GMT -5
Tuesday 12/21/10
Cardio:
Repeat miles at 2.5 incline, increasing speed each interval
Leg presses Leg extensions DB swiss ball presses (starting strength assist) DB front raises for delts
Done.
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Post by tcajim on Dec 23, 2010 14:00:55 GMT -5
Thursday 12/23/2010
Warm up on treadmill
DE bench - 7 sets of 3 at 155 3 board press (First time doing these) - worked up to 325 for 1, then back to 315 for 2
Floor db rolling tris - 40/50/60/70 - just did reps until tris burned... fairly high reps of min 8 for each weight
Pull ups... warm up 4x3, then did 10, then 20, then 8
Forearms with barbell
Hammer strength chest/shoulder press - 135 - 2 sets... my weakest part of my upper body are shoulders... need to focus on these.
Done.
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Post by tcajim on Dec 27, 2010 14:02:52 GMT -5
Monday 12-27-10
(Ran at home on treadmill... faster speed for three intervals... felt stronger than I thought... surprised myself.)
Bench - training partner sick
Everything felt heavy for all full presses....
Warm up on treadmill Full press - worked up to only a 295 - wanted to go full press with lighter weight, but this even felt heavy..intensions were to lift sets of 3... but I am having a bad couple of weeks
3 board presses... Worked up to 325 for 1 again... felt easier than last week...tris felt very good... actually I felt stronger as the lifting moved forward....this weight was easier to unrack than the 295
Then did 135 - full press - for reps until the burn set in - again at the lower part of my bench I have nothing... even at this weight I could feel how weak I am.... I am sooooo weak off my chest - very frustrating
Floor rolling tris db
Leg extensions to get a burn in my quads
Done.
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Post by tcajim on Dec 27, 2010 14:03:32 GMT -5
The treadmill work was on Sunday... not today
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Post by tcajim on Dec 28, 2010 15:39:23 GMT -5
Tuesday - 12/28/10
Treadmill sprints at home
Incline db presses(my very weak shoulders and weak incline altogether - so I need to work on this a ton) - worked up to 60lb for 10 reps - was kinda hard)
Pull ups warm up 4x3, then an easy 24... had another 4 - 5 in me fairly easily w/o any problem - just started trembling from the endurance aspect of pull ups - strength was very good
Leg extensions
Behind back forearm w/ barbell - up to 145
Done.
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Post by tcajim on Dec 30, 2010 15:36:43 GMT -5
Thursday - 12/30/10
Training partner today - plus being sick
Treadmill warm up
Light db bench - 35/40/45 - warm.... then 60lb db for 4 sets - easy 3 board press - these were easy today - up to 305 for 5... each rep sunk into the boards... felt very easy
One arm lat pull downs.. One arm seated cable rows.. Both of these create a better stretch and pull in my lats where I'm feeling a similar muscle pull when I'm at the high end of pull ups
Leg extensions
Done.
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Post by tcajim on Jan 1, 2011 21:14:32 GMT -5
Saturday 1/1/11
Sick for Friday so no training
Today - home treadmill - total of 4.7 miles... my usual pace, speed, and rest between intervals.
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