caseymoe’s BodyBlog

Not too bad.  This phase has 3 minute rest periods.  Waiting that long drives me nuts. 

Military press 2x 2/3/4 80-95 (too easy)

Hang Snatch 2x 2/3/4 80-95 (I have never done these before so I need to get the motion down)

Russian Twist 2×8

Prone Row 2×8

We are finally getting a touch of winter.  It is about 15 degrees and a wind chill about 0 but I ran anyway, about 3 three miles.  A combination of the cold and being out of shape  made for a crappy run.  I have that nice mucus hack now.  At least I fell like I did something though.  Back to the weights tomm.

New phase of training and a great start!  I felt awesome day.  I wasn’t going to workout today but I felt the overwhelming urge to lift heavy crap over and over.  My program calls it wave training.  It will take a while to nail down but so far so good.

Trap bar deadlift 2x 4/3/2 165-195

Flat barbell bench 2x 4/3/2 120-145

Cable Ext Rotate 2×8  10 lbs

Barbell Rollout 2×8

This phase also calls for two days rest between lifting days.  I will still do cardio on one "off" day but I will rest completely on the other rest day. 

Last workout in this phase.  Overall I like the 5×5s. I definitely had gains in strength and with my nutrition I put on a little over 5 lbs.  I know I can do better though. Starting Monday I am using Wave training.  I have never done this before.  It looks intersting but hard. 

Today’s workout was pretty good.  The bad part is I forgot to take my pre/post workout drink.  On Fridays I have a formation with my unit and it takes me 30 minutes to get there.  In my haste to be on time I left everything on the kitchen counter.

Trap Bar Deadlift 5×5 165

Dip with weight 5×5 at 25

Reverse Hypers 2 sets to failure

Seated rows with elbows out 2×8

This phase was a success and I am eager to step it up.

Another crappy workout.  I have no energy.  This time I hit all my reps and still went up in weights but I felt exausted from the beginning.  I have been getting plenty of rest and eating better.  i have been working out in the evening the past few days, but i have done that in the past and it never felt like this.  I felt a little feverish a few days back and I think my body might be fighting something. 

Clean and Press 5×5 at 110 (hit em all but the last reps were rough)

Weighted Chinup 5×5 at 20 (not too bad)

Pull through 2×8 at 30

Weighted situp 2×8 50lb medicine ball

Ugh!! Horrible workout, no energy at all.  I had a really stressful day at work and I thnk it zapped my energy.  Every rep was a pain today.  This is my last week in this phase so I was hoping to start good. 

 Front Squat 5×5 at 165 (hit all reps but barely)

Incline Bench 5×5 at 140 (couldn’t hit last two reps on last set)

Bulgarian Split Squat 2×8 at 40 (struggling still)

One arm row with elbow out 2×8 at 35 (not bad but not good either)

Hopefully Wed goes better.

Another great workout!! Tons of energy.  I was traveling the last couple days so I asumed the worse but I was dead wrong.

 Trap Bar Dead Lift 5×5 155 (will go up more next week, these almost felt too easy)

Dips with weight 5×5 15 lbs added (nest week 20)

Reverse Hypers 2×8 with 5 lbs added

Seated Rows with elbows out 2×8 120lbs

I am finally hitting groove.  The strength and weight are coming along.  The best part is I am starting to look like I lift.  People are coming up to me and asking for advice, it feels pretty good.

I did jump rope interval, 1 minute work/rest, for 20 minutes.  I forgot how hard jumping rope is.  The last time I did it I couldn’t walk the next day, my calves were toasted.  Its back to the gym for the fun stuff tommorow. 

Great workout!! Maybe its because I have been off work the psat few days but I had tons of energy.  I completed all reps with no problems.

Clean and Press 5×5 at 105 (tough but ready to go up)

Chinup with weight 5×5 with 15 lbs added (pretty good, will go up to 20 next week)

Pullthrough 2×8 at 27.5 lbs

Weighted S/U 2×8 40 lb med ball

I have really, really let my cardio go.  I did a nice little 20 minute jog and I was dying.  Granted, it was raining and cold and I couldn’t exactly breathe too gret with all of the snot.  I still need to make it a priority to at least get a couple of days a week in.  We have had a pretty warm winter thus far but I have a feeling our puck is about to change.