Troll44’s BodyBlog

Injured my left quad a week ago, so went light on legs with Front squats today.

Front Squats: 95lb x 5 for 3 sets

Shoulder Press: 120lbs x 5 for 3 sets

Pendlay Rows: 140lbs x 5 for 3 sets

Crunches: 14

45 degree Hyperextensions: 14

Chinups: 2

Crunches: 25, 21

Strider for 12 minutes to warmup

Squat: 255 x 5 for 3 sets

Bench Press: 195lb x 5 for 3 sets

Deadlift: 245lb x 5 for 1 set

Squat 250 x 5 for 3 sets

Overhead Press 120 x 5 for 3 sets

Power Cleans 125 x 5 for 3 sets.

Warmed up with 2 sets of leg lifts, exercycle & stretching.

I rode 14 miles in the Portland Providence Bridege Pedal. The first 1.5 miles sucked! It was so crowded we pretty much just walked. After that it thinned out and the riding began. This was a relaxed pace family ride. But it was my goal, and I accomplished it!

I thought I was superman today and tried 315lb on the squat. Wasn’t as strong as I thought and only got 3 reps instead of the 5 I was shooting for. At least now I know!

Went back to Rippetoe training today. Following does not include warmups.

Squat: 225lbs x 5 for 3 sets

Bench Press: 190lb x 5 for 3 sets

Deadlift: 225lb x 5 for 1 set

Hammer crunch machine: 60lb x 17 for 1 set.

     Felt good to go back to lower rep training. I am hoping this combines well with my alternate day cardio.

For the next 30 days I am going to really concentrate on doing cardio. I am aerobically in terrible condition and I need to lose body fat. Makes sense to work on my weak points. I am hoping that it will benefit my strength training by improving my recovery ability. Will post updates on how it is going.

Home Treadmill for 75 minutes. Average HR 145 BPM

Walked on my home treadmill for 63 minutes today. Kept HR > 140 BPM, so good workout for me

The sun was shining so I took a bike ride today. Rode 14 miles in around 70 minutes along the river front. Beautiful ride but I was beat by the end!