Deadlifts & Squats

So today was day two of my new program.

This morning I went for a 40 minute walk in the sunny summer morning. The main reason I am going for walks a few times a week is because I spend a lot of time sitting down at the computer, and I feel better when I move around as much as possible.

Tonight's workout:

1) Deadlift - 245x5, 225x5

2) Squats - 5 sets of 10 reps, 95 pounds (kept the weight fairly light and focused on my form)

3a) Negative Ab Wheel Rollout - 3x6 (3 sets, 6 reps each)
3b) Situp - 3 sets

Fast workout.

I have a feeling I'm going to be a little sore tomorrow. I'll go for another walk in the morning to get some blood flowing to my legs, and just for some extra movement.

New Program

Last week I didn't even train on Friday because I felt that I would recover better if I just took one day completely off from training. It definitely helped because yesterday's training session went very well.

AM Conditioning:
Hill Sprints - 10 total.

I ran the smaller hill at the park, and I ran at about 80-85% of what I could sprint. I also used my new cleats for the first time. If you run hill sprints, cleats are your best friend.

PM Strength Training:
1a) Floor Press - 105 x 3 x 5 (105 pounds, 3 sets, 5 reps each) I suck at floor presses, so I'm going to stick with them for a while and see if it helps my bench press. It was probably an 8 or 9 rep max, but I'm focusing on exploding through each rep.

1b) Chinups - 3 easy sets

2a) Weighted Pushups - 5 sets
2b) Deadstop BB Bent Over Rows - 95x5x10

3a) DB Triceps Extension - 15x12/10/10
3b) DB Curl - 20x10/8/8

The workout got done in about 45 minutes. I'm going to keep all my training sessions within a 30-45 minute range and no more. That does not include warm-ups.

Check out today's blog post at The Fat Solutions => How to Have More Energy and Sleep Better.

Deload Time

On Tuesday I went for a 45 minute walk, and did the same thing yesterday morning.

Last night I did an easy deload workout with some very light deadlifts and squats. I may take tomorrow off entirely and prepare for a new program on Monday.

Until then I'll just go on some walks and I will probably do so some very light sprint work tomorrow just so I can do something.

I have neglected my deloads lately because I get too stubborn. That has to stop.

I'll have a new program planned out for Monday.

Hill Sprints and Upper Body

Friday's workout didn't go so well, so I didn't even bother to post it here. Just one of those days where nothing felt good. It happens.

Yesterday's workout, however, was much better.

AM Conditioning:
Hill Sprints - 5 total - I ran the big hill at a nearby park

PM Strength Training:
1a) Standing Military - 80 x 2 sets x 5 reps, 70x8, 65x9
1b) Mixed Grip Pullup - 4x7

2a) Parallel Bar Dips - 3x10
2b) TRX Inverted Row - 13/12/12

3a) Dead Stop EZ Bar Extension - 50x2x8, 40x10
3b) DB Curl - 25x2x8, 20x10

I may change things up very soon. I'll keep you updated.

Don't forget to check out today's blog post: Getting Lean, Staying Lean, and Supplements

Hill Sprints, Upper Body Workout, and More Hill Sprints

I just realized that I forgot to post Wednesday's workout. Oops. ; )

Wednesday's AM Conditioning Session:
Hill Sprints - 11 sprints in 18:12 (the high humidity made these very tough)

PM Strength Training Session:
1a) BB Incline Bench - 110x4, 100x8, 90x12
1b) DB Row - 65x2x9, 60x13

2a) Chinup - 32 total reps
2b) Seated DB Overhead Press - 35x9/8, 30x11

I took yesterday off completely and I already got in today's conditioning session: hill sprints - 11 sprints in 17:12. Still very humid, but I did better today.

Make sure you check out today's blog post over at The Fat Solutions.com => Strength Train the Mind.

Deadlifts

After a nice weekend off from training, I was anticipating a great workout last night.

And thankfully that's what happened.

1a) Deadlift - 255x2x3, 225x6, 205x8
1b) Bar Pressdown - 105x9, 100x10, 90x15

2a) BB High Step Up - 50x2x10, 40x13
2b) BB Curl - 60x2x6, 50x11
2c) Lying Leg Raise w/ Hip Thrust - 3x20

Today I'm going to do a workout outside with kettlebell swings and bodyweight exercises. Fresh air and sunlight are great things. ; )

Make sure you check out today's post => Super Squats.

Hill Sprints & Upper Body Training

I didn't post this workout on Friday because I went out of town for the weekend. I had an amazing time and ate some great food, including coconut milk ice cream for the first time. Absolutely delicious.

Here is Friday's workout.

AM Conditioning Session:
Hill Sprints - 10 sprints in 13:12

PM Strength Training:
1a) Medium Grip Pullup - 10 pounds added x 2 x 6, bodyweight x 9/7
1b) BB Push Press - 95x7, 85x2x10

2a) 1 Arm TRX Inverted Row - 12/9/9
2b) Parallel Bar Dips - 3x10

3) 1 Arm Plank - 2x35 seconds, weighted plank - 45lbs x 30 seconds

Today's training session -- deadlifts. : )

Swings & Squats

If you haven't checked it out already, take a look at my latest post over at The Fat Solutions: Hill Sprints for Fast Fat Loss.

Now on to yesterday's workout.

AM Conditioning:
KB Swing w/ 35lb kettlebell - 6x25, rest 30 seconds between rounds

PM Strength Training:
1a) Squat - 155x5, 135x8, 115x15
1b) Dead Stop EZ Bar Triceps Extension - 45x3x12

2a) 1 Leg Back Extension - 25x2x12
2b) EZ Bar Curl - 55x2x7, 45x10

3) Negative Ab Wheel Rollout - 2x7

Today I'm going to do a quick outdoor workout. Not sure what yet, but I'll let you know.

Hill Sprints & Upper Body Workout

Over the weekend I finally decided to tackle a huge hill and run some sprints. Get more information about that here => Hill Sprints for Fast Fat Loss.

Now on to yesterday's training session.

AM Conditioning:
Hill Sprints - 10 sprints in 14:10 (shaved off 37 seconds from last time)

Yes, I know a couple of weeks ago I said I was going to do my conditioning work on non-lifting days, but I actually prefer to do it in the morning sometimes.

PM Strength Training:
1a) Bench Press - 135x4, 130x5, 115x10
1b) DB Row - 60x12, 65x8, 60x12

2a) Seated DB Overhead Press - 35x2x8, 30x10
2b) Chinup - 9/8/8 + 2 (on the last set I performed 8 reps, rested 20 seconds and then performed 2 more reps)

3) Weighted Plank - 25lb x 45 seconds, 45lb x 25 seconds

If I do anything today it will be a light jump rope workout.

Tomorrow is squat day. : )

Deadlift PR

Today's training session went very well. What a great way to start the weekend! ; )

1a) Sumo Deadlift - 285x2x3 (10 pound PR from last week), 245x6, 225x10
1b) Bar Pushdown - 100x2x12, 90x16

2a) BB High Step Up - 40x12, 50x2x10
2b) BB Curl - 55x2x10, 45x13

3a) Lying Leg Raise w/ Hip Thrust - 2x15
3b) SB Crunch - 10x2x15

Everything felt great and I set PRs on every exercise. My hips are starting to feel a little beat up, so I'm going to switch to conventional deadlifts for a few weeks.

Right now I'm planning on tackling a large hill tomorrow for some sprints. If I do, I'll be sure to get a video.

Also, be sure to check out today's blog post, Crazy Weight Loss Diets. Baby food, anyone? Anyone?

Conditioning, Upper Body Workout, and Reach

Yesterday was an excellent day overall. My training session also went very well, and then we followed that up with a great dinner - vegetarian stuffed peppers. Absolutely delicious.

Not only did I have a great training session yesterday, but my training partner did too. She performed two bodyweight chin-ups for the first time! I knew she could get one, but I was really impressed when she busted out two. : )

Also last night I measured my reach. I am 5'6", which is 66 inches tall. My reach is 68.5 inches. That explains why my upper body strength isn't as great as my lower body. But having such long arms definitely helps in the deadlift, so it's all good.

Anyway, here is yesterday's workout.

AM Conditioning Session:
1a) KB Swing 35lb - 4x20
1b) Burpees - 4x12
Rest 90 seconds between sets

PM Strength Training:
1a) Medium Grip Pullup - 10 pounds added x 6, bodyweight x 9/8
1b) Barbell Clean and Press - 95x2x6, 85x9

2a) Weighted Pushup - 35x9, 25x12/10
2b) Palms Up Inverted Row - 10x12, 15x2x8, bodyweightx13

3) 1 Arm Plank - 2x30 seconds

Make sure you check out Are You an Outsider? over at The Fat Solutions.

Lower Body Workout

Luckily I was able to find a gym nearby yesterday that was open. I was pleasantly surprised that it was a nice place to train. They had everything I needed: a power rack, barbells, and dumbbells.

1a) Squat - 155x2x4, 145x6, 135x6
1b) DB Hammer Curl - 25x7, 20x2x12

2a) Rack Pull - 275x3, 255x5, 235x8
2b) Behind the head cable extension - 80x10, 70x2x12

3a) 1 Leg Back Extension - 20x2x10
3b) Negative Ab Wheel Rollout - 2x6
3c) Hanging Leg Raise - 2x10

Today I'm going to do some interval training with kettlebell snatches.