Led’s Addiction

Six and a half hours sleep, up @ 5:30,(yes Al I slept in), oats, protein and a slug of black coffee and out the door. The temp in the gym this morning was 67, I think because the outside temp was much warmer, in any case it was good. After a 3-4 minute warmup on the elliptical and a good amount of stretching I was ready to go. Before the work sets, two warmup sets with lighter weight were done.

Squat: 215×5, 250×5, 285×5, 315×5, 345×3, 285×8

Bench:155×5, 180×5, 205×5, 225×5, 245×3, 205×8

Bent row:170×5, 185×5, 220×5, 2245×5, 265×3, 220×8

BB curl:90×5, 95×5, 100×5, 105×5, 110×5, barX23

lying tri ext:85×5, 90×5, 95×5, 100×5, 105×5  45×23

Bodywt calf raises 1 leg: 2 sets of 20 each.

After two weeks of the 5X5 I feel like I am getting a good workout each time but I haven’t experienced near the DOMS I did while on the 3S program. I am still reserving judgement as to how this will work for me, I think I will have to do it at least 4-6 weeks before I will be able to see any benefits. Hope you all have a great weekend.

When you live for a strong purpose, then hard work isn’t an option. It’s a necessity. Steve Pavlina

That last two mornings it has been 55 F in the gym, that make for a cool workout. I don’t mind the cold, when I was in my 20’s I would work out in the garage all winter in Northern Michigan wearing long johns under my sweats and leather gloves to keep my hands from freezing. I knew that’s how it was going to be, and prepared for it. I think if your paying a membership at a gym they should at least keep it a decent temp. Just some thoughts.

Today was cardio day and I spent 30 minutes on the elliptical, probably 10-15 of it was HIIT.

Fear melts when you take action towards a goal you really want.

Up at 5, mixed my oats and protein together, slammed 20 oz. coffee and off to the gym. Feel the abdominal DOMS again as a result of the workout yesterday, from about 4" below the waist to the ribcage area and all points in between…I like it. Jumped on the elliptical for a warmup and then stretched, hit two warmup sets per excercise. Here are the work sets, all at 5 reps:

Squat: 215, 250, 285, 285

Incline bench: 160, 180, 200, 210

Deadlift: 245, 275, 305, 325

Standing military press: 110,120, 135, 145 Started each set with a clean to the chest position.

The fight is won or lost far away from witnesses - behind the lines, in the gym and out there on the road, long before I dance under those lights.  Muhammad Ali

This morning did my HIIT abs using hanging leg raises, rev machine crunch, roman chair knee raise, rope crunch and machine crunch. Did 4 or 5 sets of each never stopping but to change excercise. Did this for 10 minutes then headed for the cardio room where I did15 min of HIIT on the stairmaster. I think I may be getting used to this cardio thing, I actually looked forward to it this morning…is there something wrong with me?

Super busy at work, meetings all day and have to go to another here shortly. Take care and enjoy the day.

Up @ 5, oats, protein and off the the gym. Warmed up on the elliptical and went through my stretching routine. Warmed up with 2 sets each excercise before the work sets.

All sets were of 5 reps.

Squat:215, 250, 280, 315, 335,

Bench: 155, 180, 200, 225, 240

BB bent row:170, 195, 220, 245, 260

Seated calf raise: 90×10 (3 sets)

Workout went well, cardio tomorrow. Busy day today at work, hope you all have a great Monday.  Make the most of this day…once it is over, you won’t get it back.

Last night my abs were already starting to hurt from my "giant set" that morning, now they feel worse,(DOMS for abs, haven’t had that in a while). Up early this morning and feeling pretty good, had my cup of oats with strawberries,(picked myself last summer), protein and coffee and off the the gym.

Squat: 210×5, 245×5, 275×5, 310×5, 330×3, 275×8

Bench press: 150×5, 175×5, 195×5,220×5, 235×3, 195×10

BB Bent row:160×5, 190×5, 215×5, 240×5, 255×3, 215×9

BB curl:85×5, 90×5, 95×5, 100×5, 105×5,  barx24

Lying tri ext: 80×5, 90×5, 95×5, 100×5, 105×5,    45×24

Workout went well, bring on week 2!  I did wake up with a sore throat and slight stuffed up head this morning, I think it was caused by cardio yesterday, I may have to cut out cardio

If we resist our passions, it is more due to their weakness than our strength. Francois de La Rochefoucauld

Up early and in the gym, after a good bit of stretching and warmup I decided to do a GIANT set for abs. This set included hanging leg raise, crunch machine, reverse crunch machine, knee raise and trunk twists with a 25 lb weight. I started at around 20-25 reps the first few times through and ended with 10-12 reps, did 4 sets each, I think and the whole thing took 10 minutes. I considered it HIIT for abs.  I then jumped on the elliptical and did 15 min HIIT and 10 cool down.

The End.

Posted in Training