Becoming an Athlete

My first arm workout.  Ten sets of ten reps is tough!  I had to reduce the weight after the 3rd set, and it was still a challenge.  I'll increase by 5 lbs next week. TRX-assisted situp:  BW x 10, 10, 9 Woodchopper:  90 x 12/12, 12/12, 12/12 Bicep  / tricep superset: a. barbell curl:  50x10, 10, 3; 40x10, 10, 10, 10, 10, 10, 10 b. skull crusher:  50x10, 10, 10; 40x10, 10, 10, 10, 10, 10, 10

Good easy cardio today, followed by stretching in the sauna 5 rounds of: 3 min walk @ 3mph / 5degrees 1 min run  @ 6.5mph/5 degrees

Got to the gym in a rush and skipped the warm-up. sumo deadlift:  205x12; 225x10; 275x8; 295x2 single leg deadlift: BW x 8/8, 8/8, 8/8 overhead press:  80x12; 90x10; 100x8; 85x12; 95x10; 105x8 lateral raises:  8s x 10,10,10,10 v-grip pulldown:  85x12; 100x10; 115x8; 100x12; 115x10; 130x8 behind neck pulldown:  85x10; 100x10; 85x10, 10

I walked about 10 miles on a day hunt, stalking new ground for signs of feral hogs.  I found what I was looking for and have 3 spots to still-hunt from ground blinds. The mileage was hard, since I was following game trails or no trails at all.

Great workout on Friday.  warm-up:  5 mins on treadmill at 3.6mph/5degree inclune incline dumbbell press:  40x12; 45x10; 50x8; 45x12; 50x10; 55x8 bench press:  155x 10, 10, 8 t-bar row: 50x12; 60x10; 70x8; 55x12; 65x10; 75x8 prone fly:  10s x 10, 10, 10, 10 squat:  155x12; 185x10; 205x8; 225x8 Bulgarian squat:  BW x 10/10, 10/10, 10/10

Today was a cardio day, and since nothing grinds on my soul like a jaunt on the treadmill, I happily agreed to meet a friend for some tennis after work today.  He's a great player; used to be an instructor / coach.  I have played around with tennis with my wife before, but neither of us no how to play. My buddy Alex was making me run around the court like a Jack Russell after a treat stuffed squeaky toy. We played for 80 minutes.  So much more enjoyable than steady state cardio, or intervals, and every bit as taxing as a hard 5K. I hope I get to play again next Tuesday.

Forgot my training log at home, so some of the weights were heavier than they should have been. stationary bike and stretching overhead press:  70x12; 80x10; 90x8; 80x12; 90x10; 100x8 lateral raise:  5s x 10,10,10,10 v-grip pulldown:  85x12; 100x10; 115x8; 100x12; 115x10; 130x7 behind neck pulldown:  85 x 10,10,10,10 sumo deadlift:  185x12; 205x10; 235x8; 285x8 single leg hyperextension:  BW x 6/6, 6/6, 6/6

I made a couple of changes to achieve the volume I'm after.  I simply can't get enough total reps in handstand pushups or neutral grip pullups right now.  So I've replaced them with barbell overhead press and neutral grip pulldown.  This is still break-in mode, so the weights were light again. warm-up:  5 mins treadmill at 3.4mph / 5 degree incline overhead press:  65x12; 75x10; 85x8; 70x12; 80x10; 90x8 lateral raise:  5s (yes 5 lbs per arm.  so what?) x 10, 10, 10, 10 neutral grip pulldown:  70x12; 85x10; 100x8; 85x12; 100x10; 115x15 behind neck pulldown:  70 x 10, 10, 10, 10 squat: 155x1`2; 175x10; 205x8; 215x8 Bulgarian squat:  BW x 8/8, 9/9, 9/9

Second break-in workout.  I like using the lighter weights and just focusing on form, and contraction of the involved muscles.  Even though the wights were modest, the heart rate got up there by the end of the workout. warm-up:  5 mins treadmill at 3mph, 6 degrees; 5 mins stretching incline dumbbell press:  35x12; 40x10; 45x8; 37.5x12; 42.5x10; 47.5x8 bench press:  155 x 10, 10 (didn't do 3rd set because shoulder was hurting t-bar row: 45x12; 55x10; 65x8; 50x12; 60x10; 70x8 prone lateral raise: 8 x 10, 10, 10, 10 sumo deadlift: 155x12; 175x10; 195x8; 205x8 single leg hyper-extension: BW x 5/5, 5/5, 5/5

First break-in workout.  I kept it light and worked through the shoulder pain. warm-up:  5 mins on treadmill, 5 mins foam roll hand stand pushup:  5 total reps.  pretty shabby lateral raise:  7.5s x 10, 10, 10, 10 (easy, right shoulder hurt) Neutral grip pullup:  10 reps total behind neck pulldown:  70 x 10, 10, 10, 10 back squat:  135 x 12; 155 x 10; 185 x 8; 205 x 8 Bulgarian squat:  BW x 9/9, 9/9, 9/9

One of the two failed.  Either the plan failed, or I failed to execute the plan.  I'm not sure.  What I am sure of is I feel weaker, my shoulders ache all the time, and my conditioning has taken a hit. To that end, I am ceasing the Mass Made Simple program, and starting back on one of my own plans.  Monday, 14 JAN, was the first break-in workout and I'll post that a little later.  The new plan is a very basic framework. Week 1:  during this intro week, the weights are light, so my frequency will be higher: Mon: - vertical push: heavy/compound - vertical push: accessory / endurance - vertical pull: heavy/compound - vertical pull: accessory / endurance - back squat: heavy - Bulgarian squat Tue: - horizontal push: heavy/compound - horizontal push: accessory / endurance - horizontal pull: heavy/compound - horizontal pull: accessory / endurance - deadlift: heavy - single leg hyper extensions Thu: - vertical push: heavy/compound - vertical push: accessory / endurance - vertic

I'm really getting into the TRX for core strength.  Very cool and effective product. feet suspended plank to knee-in to pike:  several sets of several reps. TRX situp:  feet not anchored,  hands on straps.  Made the negative way harder than anchored situps TRX v-ups:  used the handles to hold my torso at 45 degrees to ground, and then raised legs to v-position TRX oblique thingy:  kind of like a side bend but hand over head and leaning away from fulcrum.  Solid oblique work with side benefit of providing a deep lat stretch. Arm work:  warm-up superset: a. incline db curls:  25s x 12, 12 b. overhead db extension: 50 x 12, 12 EZ-bar curl: 75x7; 85x7; 95x3; 80x7; 90x5; 95x3 EZ-bar skull crusher: 70x7; 80x5; 90x4; 75x7; 85x7; 95x3

Hardest day so far.  I made some tweaks because the 1-arm overhead press is causing my shoulder pain.  I got a solid warm-up which included lots of foam rolling and dynamic stretches bench press:  215 x 2-3-5-5; 2-3-5; 2-3-5 bat wing:  9 x 5sec hold at 55lbs combination to replace 1-arm overhead press: a. clean:  135 x 1-1-1; 1-1-1; 1-1-1 b. overhead press:  135 x 2-3-5; 2-3-5; 2-3-5 c. pullup:  BW x 2-3-5; 2-3-5; 2-3-3 Complex: 95 x 5, 5, 5; 115 x 5, 5 a. row b. clean c. front squat Squat:  95x10; 115x10; 135x5; 185x5; 225x5; 275x5; 135 x 50

Good day, but my right shoulder still hurts on every rep of bench press and 1-arm overhead press. bench press:  215 x 2-3-5, 2-3-5, 2-3-5 bat wings:  9 x 5sec hold with 50lb.  Ready for heavier weight 1-arm press:  55 x 2-3-5, 2-3-5, 2-3-5.  Going to switch to barbell since it doesn't hurt my shoulder bird dog - super easy complex:  95 x 5; 105 x 5; 115 x 5 a. row b. clean c. press d. front squat back squat:  95 x 30; 105 x 30; 135 x 30

I'm finally making the kind of progress I've always wanted to make on my arms, in both strength and size.  Once every 5 days is about right for my direct arm work, and doesn't hurt my compound pressing and pulling - seems to be helping in fact. 5 mins on treadmill played on TRX with lots of functional stuff. The high tension holds seemed to ingnite my nervous system - weight felt easy today Warm-up super-set: a. incline dumbbell curl;  25s x 12, 10 b. overhead dumbbell extension:  50 x 12, 10 EZ-bar curl: 75x7; 85x7; 95x2; 80x7; 90x5; 95x2 EZ-bar skull crusher: 65x7; 75x5; 85x3; 70x7; 80x5; 90x4 Super-set going for 'pump': a. Machine reverse curl: 60 x 20, 15, 12, 10 b. Machine tricep extension: 65 x 20, 15, 12, 10 lots of TRX ab work.  Much harder than normal panks and whatnot.

I got off track with it being Christmas and New years, so i started at day 4 again.  I'm going to have to reduce the frequency just a bit, and increase my protein intake to recover well enough to make progress. 5 min warm-up on tread mill bench press:  215 x 2,3,5,2,3,5; 205 x 6 bat wings:  45lbs per arm - 5 x 10 sec holds bird dog:  always easy Complex:  95 x 5 reps on everything: a. row b. clean c. overhead press d. front squat e. back squat Back squat:  95 x 30; 115 x 30; 135 x 30