Friday, December 3, 2012. Z-Health Full Body Session (Mobility Drills) 5 minutes skipping rope Weight Training Squats: 65lbsx12 95lbs x 10 135lbs x 7 155lbs x 5 x 3 Overhead Press Bar x 12 65lbs x 7 95lbs x 1, 2, 2 Bent Over Rows Bar x 15 65lbs x 13 85lbs x 8 100lbs x 5 x 3 Hammer Curls (25lb dumbbells) 1 x 6; 1 x 5 Lat Pulldowns 135lbs x 7 150lbs x 6 165lbs x 4, 3, 3
Oops, forgot to put up Wednesday's training. What happens, I guess, when you're working on papers, advising/tutoring undergrads, not getting much sleep, eating erratically and generally going insane at the end of the semester. Hurry up and end already! Anyway... Friday, December 7, 2012. Z-Health Full Body Session (Mobility Drills) 5 minutes skipping rope Ginga and stretches Weight Training Squats: 65lbsx15 105lbs x 10 145lbs x 5 165lbs x 3 175lbs x 2 x 3 Overhead Press Bar x 12 65lbs x 7 95lbs x 1 x 2 Bent Over Rows 65lbs x 15 85lbs x 10 105lbs x 5 x 2 105lbs x 3 Hammer Curls (20lb dumbbells) 2 x 10; 1 x 5 Lat Pulldowns 165lbs x 5 180lbs x 3 195lbs x 1 x 2 189lbs x 2
Okay, time to blow the dust off this log. The semester started today and I'm back in the gym. I'd only just begun to start lifting right before the holidays, so now that I'm returning, I'm starting back at the beginning and putting some focus on form as well. Short session today, as there were meetings to be had today. Z-Health Full Body Session (Mobility Drills) Rope Skipping: 3 minutes Weight Training Squats: Bar x 15 45lbs x 15 65lbs x 12 85lbs x 10 105lbs x 8 x 3 Dumbbell Press 20s x 15 25s x 15 30s x 10 x 3 Deadlift 65lbs x 15 85lbs x 12 105lbs x 10 115lbs x 8 x 3 Assisted Pullups: 12, 6, 3 Assisted Dips: 10, 4 Feels good to be back in the gym!
Thanks, Seventh! I think they should move back up to the numbers I had pre holidays fairly quickly and from there I'll move on. Capoeira/bodyweight stuff is soon to follow.
Tuesday, January 15, 2013. 4 minutes rope skipping. Capoeira movement drills (2 minutes--1 minute per side or direction) Au Queda de Quatro circles Role de Banco Bananeira lifts from Negativa Sapinho Ponte Bear walks
Wednesday, January 16, 2013. Warmup stretches followed by, Squats 55lbs x 15 75lbs x 12 95lbs x 10 115lbs x 8 x 3 Overhead Press 45lbs x 15 65lbs x 6 85lbs x 3 x 3 Bent Over Rows 45lbs x 15 65lbs x 10 85lbs x 5 x 3 Pullups 9, 4 Dips 10, 4 Hammer Curls 20lb dumbbells x 10/10 reps (10 per arm) x 2 20lbs x 6/6 25lbs x 4/4
Short session today. Friday, January 18, 2013. Squats 65lbs x 15 85lbs x 12 105lbs x 10 125 x 5 x 3 Dumbbell Press 25lb bells x 15 30lb bells x 12 35lb bells x 6 x 3 Deadlifts 75lbs x 15 95lbs x 12 115lbs x 10 135lbs x 8 x 3
Monday, January 21, 2013. Z Health Mobility Drills 5 minutes Rope Skipping Pistol Squats: 6/6, 6/6, 6/6 Assisted Handstand Pushups: 5, 5 Bodyweight Inverted Rows: 6, 5 Pushups: 5/5, 5, 5/5 L Sit Lifts (assisted): 10, 10, 10 Ran 4.75 miles.
Wednesday, January 23, 2013. Warmup: I guess that would be the 3 1/2 mile bike ride to campus and the rec center. Squat 85lbs x 15 105lbs x 12 125 x 7 145 x 5 x 2 145 x 4 Dumbbell Press 30lb bells x 15 35lb bells x 10 45lb bells x 3 40lb bells x 5 x 2 Deadlift 95lbs x 15 115 x 12 135lbs x 10 155lbs x 8 x 2 Machine Calf Raises 50lbs x 15 70lbs x 12 100lbs x 7 x 3
Friday, January 25, 2013. Z Health Mobility Drills Squats 95lbs x 15 115lbs x 12 135lbs x 8 155lbs x 5 x 3 Overhead Press 55lbs x 10 75lbs x 5 95lbs x 3 x 3 Bent Over Row 55lbs x 12 75lbs x 10 95lbs x 7 x 3 Hammer Curls 25lb bells x 10, 7, 3 30lb bells x 4
Monday, January 28, 2013. Z Health Mobility Drills Warmup: 5 minutes skipping rope Squats 105lbs x 12 135lbs x 10 165lbs x 5 x 3 Dumbbell Press 35lb bells x 12 40lb bells x 7 45lb bells x 4 x 3 Deadlifts 105lbs x 12 135lbs x 10 165lbs x 6 x 3 Machine Calf Raises 60lbs x 12 80lbs x 8 110lbs x 5 x 3 Lat Pulldowns 120lbs x 12 120lbs x 10 120lbs x 8 Ran for 5 miles. So glad to be back to running!
Wednesday, January 30, 2013. Z Health Mobility Drills 4 minutes rope skipping as warmup. Squats 115lbs x 12 145lbs x 8 175lbs x 5 x 3 Overhead Press 60lbs x 12 80lbs x 6 100lbs x 3 x 3 Bent Over Row 60lbs x 12 80lbs x 10 100lbs x 6 x 3 Hammer Curls 25lb bells x 10 30lb bells x 4 x 2
Thanks, Seventh! I'm looking forward to next week, when I add back in some other training, now that I'm back in stride on the weight training.
Friday, February 1, 2013. Let the 3.5 mile bike ride to the campus rec center serve as a warmup, as I was pressed for time. Squats 125lbs x 12 155lbs x 8 185lbs x 5 x 3 Dumbbell Press 40lb bells x 12 45lb bells x 6 50lb bells x 3 x 3 Deadlifts 125lbs x 12 155lbs x 8 185lbs x 5 x 3 Machine Calf Raises 70lbs x 12 90lbs x 8 120lbs x 5 x 3