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Post by tcajim on Jan 3, 2011 13:21:57 GMT -5
Cardio at home on Saturday
Monday - 1/3/11
50blb band bench - worked up to a 225 x1 3 board press - 315 x 1 (very, very easy)
Pull ups: Warm 4x3/ easy 24, then did 10
Barbell curls - barx5, 65x5, 85x5, 105x5 Reverse forearm curl with bar - 105 for five sets
One arm lat pull downs
Obliques with ball Lower back raises
Done.
Felt good today.
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Post by tcajim on Jan 4, 2011 13:20:32 GMT -5
Tuesday - 1/4/11
Run at home... 1/3 normal workout.. tired from Saturday
Swim - new swim plan/workout... tough to do.. altered to easier workout for next time
Incline DB presses... light weight - only up to 30lbs
Leg extensions Single leg lunges Leg curls
Obliques
Done.
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Post by tcajim on Jan 6, 2011 13:48:04 GMT -5
Thursday 1/6/11
Swim - total 1000m - still not an entire workout.. working my way up to a full/complete workout
Pin Press/Chest - worked up to a 235 x 5 - pretty tired/flat from swim - haven't done these/or a dead bench in a while
3 board press - 225x5/275x3/325x3/275x5
Incline bench
Pull ups - warm 4x3/1x24
One arm pull downs
Leg extension - preparing for run tomorrow
Obliques
Done.
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Post by thatnuckolskid on Jan 6, 2011 16:34:39 GMT -5
solid training! i get tired from just reading your log!
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Post by tcajim on Jan 7, 2011 14:08:49 GMT -5
Friday - 1/7/11
Treadmill (back at gym) 1 mile repeats x 3, total distance 4.7miles
Lying squat machine, 2 legs and 1 leg work
DB thrusters
Obliques
DB bent over rear delts
Done.
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Post by tcajim on Jan 10, 2011 14:03:47 GMT -5
Well, this event is going to be HUGE... just booked my hotel reservation in New York... the closest hotel I could find is 10 blocks from the Convention Center where we register, etc. A ton of hotels are already booked for this thru the Games travel agency! Plus it is the week before the 9/11 tragedy.... at least I got a hotel.
Now pretty pumped. Had a great workout before I made my reservation.
Monday - 1/10/11
Warm up on treadmill - 10 min give or take
2 board, 50lb bands each side - total of 100lbs of bands - worked up to 245x3 (PR i think, if memory serves)
Pull ups: warm - 4sets of 3/ 26 (PR) - still had about 5 in me
One arm pull downs
Floor rolling tris w/ db
Back extensions/raises
Done.
On a note: I increased my protein yesterday significantly by eating 3 steaks and 2 protein shakes... plus odds and ends during the day. Maybe a big factor in my workout... I'll take it and repeat protein consumption for a while to see if that was a part of my success today.
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Post by tcajim on Jan 11, 2011 14:13:06 GMT -5
Tuesday - 1/11/11
Swim - approx. 1050 meters
Incline db press
3 board press - worked up to 315, felt heavy - but benched yesterday with pr, and then swam so I was tired... but importantly I still got it
Run - treadmill - mile repeats
Hip flexor holds
One leg lunges
Light deadlifts with kettlebells
Obliques
Done.
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Post by tcajim on Jan 13, 2011 14:29:29 GMT -5
Thursday 1/13/11
Swim - 1150 meters... getting more used to the distance mentally - (still a long ways to go)
Wanted a medium day today for bench:
1 board press, worked up to 255
3 board press, worked up to 295
Incline barbell press - worked up to 195
Pull ups... warm/25 - very tired for these today
One arm cable rows
Leg extensions - preparing legs for run tomorrow
Done.
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Post by tcajim on Jan 14, 2011 14:13:59 GMT -5
Friday 1/14/11
Run - increased speed - mile intervals... felt really good - total dist. 4.6
Lying leg squat/machine - one and two legs
Hip flexor holds
Leg curls
Str8 leg deadlift with kettle bells
Obliques twists with ball
Done.
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Post by tcajim on Jan 17, 2011 21:00:05 GMT -5
Monday 1/17/11
Switched to day shift from nights due to holiday today... body pretty confused and tired... drank some 5 hour energy to wake up... instead fell asleep on couch... woken by phone... so just wanted to get in and get it over with...
1 board bench: warm up to 225/ 255x1/285x3/305x1/305x1 - this last one felt very easy and light
Pull Ups: warm/22 - just an easy day of these today.. my forearms were tired from last week - didn't want to push it
Tri push downs: worked up to stack of machine, easy - tris getting nice and strong right now
Barbell behind back forearm curls
Done - nice, short and sweet.
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Post by tcajim on Jan 18, 2011 18:05:46 GMT -5
Tuesday - 1/18/11
Swim - 1250m
Stationary bike - (knee bothering me so no running)
Leg extensions
Lunges
Hip flexor holds
Incline db presses
Done.
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Post by tcajim on Jan 20, 2011 15:18:53 GMT -5
Thursday - 1/20/11
Swim - arm tired from Tuesdays workout, so I reduced this to just a very light swim to loosen up
DE bench - light speed work 155x3 for several sets
3 board press - up to 325 x1, then 275 x 7 - kept hitting j hooks on bench due to being too far back... I would've hit 10 fairly easily.
Seated cable row with lat bar - wide grip
Leg extensions
Obliques
Done.
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Post by crazy on Jan 21, 2011 9:51:02 GMT -5
Have you ever had shoulder problems related to heavy mp or dumbell presses? At this point, I have practically elliminated my heavy shoulder work.
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Post by tcajim on Jan 21, 2011 15:48:16 GMT -5
Friday 1/21/11
Run - usual mile intervals... getting easier at this speed - 4.6 total dist.
Leg press, single and double
Hip Flexor Holds
Leg extensions
Done.
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Post by tcajim on Jan 24, 2011 13:56:43 GMT -5
Monday 1/24/11 Warm up on treadmill Dead bench up to 315... struggled today... 3 board press, worked to a 285 for 5 - easy, and a 305 for 3 fairly easy Pull ups: warm 4x3/15 then rest 1 min, 15 then rest 1 min, 10 and done Forearms Tri push downs Done
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Post by tcajim on Jan 25, 2011 19:17:49 GMT -5
Tuesday 1/25/11
Sprint work
Swim - cut down total work by approx 1/2 - increased intensity of swim slightly
Landmines - obliques
Incline db press
Hip flexor holds
Lying leg squat - one and two legs
Leg extensions
Done.
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Post by tcajim on Jan 27, 2011 19:07:20 GMT -5
Thursday - 1/27/11
Speed bench with 135
db rolling tris
Pull ups: 4x3/15 - min rest/15 min rest/10
Tri push downs
Rear delts
Very tight and somewhat sore today... just got a really good blood flow
Done.
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Post by tcajim on Jan 31, 2011 13:18:23 GMT -5
Monday - 1/31/11
Due to hand injuries from work... I did bare minimum and not at 100% - also used a thumb less grip and a towel covering bench bar to soften pressure on my hands... bar was uneven in my hands for some of the lifts.
2 board press (trying to mimic nosjak's main lifts for benching a bit)
Warm up/worked up to a 315 for an easy 3 - wanted to do more but bar was uneven and it was awkward with no spotter
Incline light db presses
Lat bar tri push downs - light weight
Rear delts
Done.
Simple and short - have to let hands heal up.
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Post by tcajim on Feb 1, 2011 19:14:33 GMT -5
Tuesday 2/1/11
Had a jury trial... had to miss core training... will do treadmill at home and see how mile intervals feel... couldn't eat good at all being in trial... have a headache... so we'll see how things go in a little while.
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Post by tcajim on Feb 3, 2011 13:30:47 GMT -5
Thursday 2/3/11
DE/speed bench with 135
3 board press: work-255x3/285x3/315x2/335x2/345x1 - felt good - the boards shifted back to my face so I stopped at 1, but 2 was going to go up easily - felt fairly good today - hands are getting better
Pull ups: warm 4sets of 3/24 (has been about two weeks since I've done a higher set... felt fairly good - no strength issues in forearms or lats.
Had to go for work related stuff... but basic workout completed.
Done.
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Post by crazy on Feb 3, 2011 15:31:02 GMT -5
Monday - 1/31/11 Due to hand injuries from work... What sort of work do you do?
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Post by tcajim on Feb 4, 2011 0:45:35 GMT -5
<What sort of work do you do?>
Crazy - I'm in Law Enforcement and had a subject resist my partner and ran into his mom's house... we had to kick down a door that had glass panes... I ended up having a good laceration that was 'glued' at the hospital versus stitches... I also had other smaller cuts to my left palm and the barbell lets me know about them!
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Post by crazy on Feb 4, 2011 12:21:48 GMT -5
Tough job.
My dad was a cop for 28 years.
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Post by tcajim on Feb 4, 2011 14:57:44 GMT -5
Friday - 2/4/11
Run - upped the distance and did a 4th interval... hadn't been able to do much cardio/run training this week due to trial and training - total distance 5.4miles
Lying squat machine - both single and double leg
Hip flexor holds
Leg extensions
Slight incline db presses - 2 sets very light
One arm seated cable rows
Obliques
Done.
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Post by tcajim on Feb 7, 2011 13:08:56 GMT -5
Monday 2/7/11
Sick. Won't be going in.. had to sleep in and won't have time now to lift. Hopefully no court tomorrow, but I don't know.
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