Zero to Hero Log

[KeyserSoze]

28October2006

Walk - 1.7 miles in 28 minutes (Figure 8 + Dead-end + Dead-end)

I thought I was walking faster than that, but apparently not. I walked in my neighborhood and there was a little bit of elevation change, probably 2-3% at some parts, and a small hill that was probably about 4% incline. I live on a dead-end street, so I started from there, did a figure 8 in the neighborhood, came back to the dead-end, and walked the dead-end again to add a little more time and distance.

Figure 8 = 1.3 miles
Dead-end = .2 miles

 

[KeyserSoze]

29October2006

Did the ANG Fitness Test today, what a crappy fitness test, and I didn't do to great according to it either.

Test............Number...Score...Fitness Age

Waist size.......32 in...30/30.......19
Recovery Pulse...111.....30/50.......70
Sit and Reach....4.5 in...N/A........19
Pushups..........35......7.5/10......21
Situps...........45......8.5/10......18

Pushups and Situps were done for maximum in a minute. Recovery Pulse was after a 4 minute step test. The number may have been helped by my counting partner.

Total score = 76 Combined Age = 34

 

[KeyserSoze]

1November2006

Weird Ass workout doing lifts I've never done, followed by an attempt on Squats and Milk.

One Arm Snatch R&L: 30x2, 50x1, 60x1, 70x1, 80x1
Hang Powerclean: 95x1, 115x1, 135x1, 155x1
SOHP: 135x1, 155x1
Bent Press R&L: 35x1, 45x1, 55x1, 60x0
Bench: 135x5, 185x4
Full Squats: 115x3, then stopped due to pain in right leg (knee and upper hamstrings)
Pull-ups: 4, 5, 4
Dips BW +25 lbs.: 7, 7, 7
Sit-ups +10 lbs.: 16, 14, 10

My knees have been sore this week, not sure why. When I went to attempt squats, my right leg immediately hurt. I tried to do a couple of reps and work through it, but the pain just stayed so I decided no squats today. All the crap before the squats were for a thread in the S&P, so I was trying out weird lifts that I have never tried before. I'm sure if I concentrated on any one of those lifts for a workout I could do more weight on the singles, but I really just wanted to try them out and get a feel for what weight I could handle.

I'm thinking about going back to my old program (the one listed before the switch to Squats and Milk) but adding the pull-ups/dips/sit-ups to the end of each workout. Sit-ups are great and I have been needing to do them. I'll see how I feel Friday and what I feel like doing.

 

[KeyserSoze]

6November2006

Dead/Shoulder

Deadlift: 225x4, (295x4)x4
Goodmorning: (135x5)x2, (145x5)x2
Standing Military DB Press: (55x5)x3, 55x2
Sidelift: (25x5)x2
Frontlift: (25x5)x2
Standing Push Press: 115x5, 115x4
DB Shrug: (90x3)x2, (100x3)x2
B.O. DB Shrug: (100x5)x4
Pull-ups: 4, 4, 4
Situps: 20, 20, 12

Pretty good for coming back to this workout with about a month off of it. Came back to where I left off for the most part, except the Deadlift weight which I did on purpose to make sure I didn't over work myself. Added Push Press/Pullups/Situps and the workout took me 80 minutes to complete. A little long but I felt happy with the work.

 

[KeyserSoze]

8November2006

Bench

Bench: (165x5)x4, 175x5
CloseGrip Bench: (145x)x2
DB Bench: (70x5)x2
DBBO Row: (70x5)x2, (75x5)x3
Dumbell Curl: (40x3)x5

Tried to follow up where I left off for the most part, and I actually made some gains on Bench and DB Bench, and the CloseGrip Bench went up fairly easy. I cut out the extra stuff cause I was sore from Monday, I'm thinking Pull-ups and Situps on Mondays and Fridays sounds good.

 

[fat_wilhelm]

Good liftin', homie.

 

[KeyserSoze]

8November2006

Legs

Full/ATG Squat: (135x1)x2, (185x5)x3, 195x5, 195x2
Overhead Squat: 95x5, 95x1
Walking DB Lunges: (65x3)x4
Pullups: 5, 4, 4
Situps: 20, 20, 12

No knee pain today on the 135 squats, so I preceded as normal. Did decent and got back to approximately where I left off. My right hip/femur joint felt a little uncomfortable, but no pain like my knee had. Second set of my OHS I completely lost balance and was lucky to catch the barbell on the way down, decided that was enough dangerous stuff for the day.

 

[KeyserSoze]

14November2006

Dead/Shoulder

Deadlift: (295x5)x3, (295x3)x2
Goodmorning: 135x5, (145x5)x3
Standing Military DB Press: (55x5)x3, 55x4
Sidelift: (25x5)x2
Frontlift: (25x5)x2
Standing Push Press: 115x5
DB Shrug: (90x3)x2, (100x3)x3
B.O. DB Shrug: (100x5)x5
Pull-ups: 3, 3, 2, 3
Decline Sit-ups: 20, 20, 14 (setting at 3 holes showing)

Had to take an extra day off since my legs still hurt from last friday's squats. I'm getting there with the deadlifts, unfortunately it looks like my time off made me lose a little steam with them. Everything else went good, or good enough.

 

[KeyserSoze]

16November2006

Bench

Bench: (165x5)x3, (175x5)x2
CloseGrip Bench: 145x5, 155x5
DB Bench: (70x5)x2
DBBO Row: (70x5)x2, (75x5)x3
Dumbell Curl: (40x3)x3, (45x3)x2

 

[KeyserSoze]

22November2006

Bench

Bench: 135x6, 221x1*, 226x0, 177x5, 177x5
CloseGrip Bench: (155x5)x2
DB Bench: (70x5)x2
DBBO Row: (70x5)x2, (75x5)x3
Dumbell Curl: (40x3)x2, (45x3)x3
DB Shrug: (90x3)x2, (100x3)x2


* = PR
Weird numbers since this gym used kilogram plates. Set my PR on Bench, just four pounds from my year end goal.

 

[KeyserSoze]

28November2006

Dead/Shoulder

Deadlift: 295x4, 365x1*, 385x0, 375x0
Goodmorning: (145x5)x5
Standing Military DB Press: (55x5)x4
Sidelift: (25x5)x2
Frontlift: (25x5)x2
DB Shrug: (90x3)x2, (100x3)x3
B.O. DB Shrug: (100x5)x5
Pull-ups: 3, 4, 4

* = PR

Set my Deadlift PR, just 10 pounds from my year end goal. Was able to get 385 off the ground a couple inches, and had 375 to my knees.

 

[KeyserSoze]

29November2006

Bench

Bench: (185x5)x2, 185x4, 175x4, 175x3
CloseGrip Bench: 155x4, 135x4
DB Bench: 65x2, 60x5
BB BOR: 115x5*, 95x5*, 95x5*, 95x5, 95x5
Dumbell Curl: (40x5)x3

* = I wasn't bending over enough and had some body motion. Fixed it on the last two sets.

I wasn't planning on working out today but a co-worker wanted to so I joined him. I didn't have access to prior workout numbers, so I guessed, and I guessed wrong. Went for too much in bench (185x5)x5 and that messed up my CG and DB numbers. Tried BB BOR for the first time and started getting used to by the 4th and 5th set.

 

[mschatz]

28November2006

Dead/Shoulder

Deadlift: 295x4, 365x1*, 385x0, 375x0
Goodmorning: (145x5)x5
Standing Military DB Press: (55x5)x4
Sidelift: (25x5)x2
Frontlift: (25x5)x2
DB Shrug: (90x3)x2, (100x3)x3
B.O. DB Shrug: (100x5)x5
Pull-ups: 3, 4, 4

* = PR

Set my Deadlift PR, just 10 pounds from my year end goal. Was able to get 385 off the ground a couple inches, and had 375 to my knees.

Nice Pull

 

[jk3004]

Nice Pull

Ditto! You're up on me by 15 lbs now. I need to catch up

 

[KeyserSoze]

There will be no catching up, only being inspired to follow.

 

[jk3004]

Ohhh, is that a challenge I smell?

 

[KeyserSoze]

Yes, yes it is. I'm pretty sure I have some bodyweight on you, but if you want to use that as an excuse then you suck. Anyway, here are my PRs so far, post yours...

BW = 185
Bench = 221
Squat = 225 (most I've tried, I'm sure it is higher)
Deadlift = 365
One arm Snatch = 70
Hang Powerclean = 155
Overhead Press = 155
Bent Press = 55
Overhead Squat = 85
20 Rep Squats = 145
BP BW for reps = 5

 

[fat_wilhelm]

Excellent. I like your attitude.

Eat his dust, jk! Or catch him if you think you're man enough.

 

[mschatz]

This log just got a hellova lot more interesting

 

[KeyserSoze]

1December2006

Full Body with emphasis on arms and back

Shoveled approximately 80 ft. x 7 ft. x 1 ft. (560 cubic feet) of snow and ice. Back hurts like no other and arms are a little tired. Very little of a leg workout, but I guess I can go to work tomorrow.