It is what it is - New Guy 2011 (again)

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Wed Jun 29, 2011 1:31 am

Tuesday, June 8, 2011

Meditation: Day 10
bleh. 7 minutes.

5/3/1
Cycle 1, Week 2 - 5s
Day 3

Squat 125 x 5, 145 x 5, 165 x 12
Barbell Row - 60 x 5, 70 x 5, 80 x 15

superset/circuit
front squat 65 x 8, BW row x 8 - 3 times through.

---
bleh and meh. not feeling it today.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Jun 30, 2011 1:35 am

Wed June 9 2011

AM - 15 minutes light conditioning (band pulls of all sorts, band G/Ms, light shadow boxing, etc.)

Meditation: Day 11
Ten minutes

PM - 20 minutes conditioning - heavy hand shadow boxing style work, alternate 1's and 3s.

-----
going back to some AM conditiong work. It has been a loooong time since I've gotten up early and worked up a sweat and my waistline shows it. afternoon didn't feel like KB work and didn't feel like resting. The shadow boxing fit the bill and I was surprised at how fast the HR went up.
-----

i've got to work on my diet. it has been carb heavy. that and the KB seems to have left me soft in the middle. very soft in the middle. waist size is a soft and flabby 36. i need to step it up. going to start emphasizing the protein and laying off starches.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Jun 30, 2011 2:12 pm

Thursday, June 30, 2011

Meditation: Day 12
ten minutes.

---

today and tomorrow are rest days. no training.
just walking.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sat Jul 02, 2011 1:50 am

Friday, July 1, 2011

5/3/1
Cycle 1, Week 3 - 5, 3, 1

Press
100 x 5, 115 x 3, 130 x 6

Trap Bar Dead
155 x 5, 175 x 3, 195 x 10

Circuit
DB press 40s x 5, Sumo dead 135 x 5 - 5 run throughs

jump rope.

--

AM training - 25 minutes mostly HH stuff, some long strength pullups and band pulls thrown in as well.

----

Meditation: Day 13 - crap. have not gotten to it yet. 10+ minutes before bed tonight.

----
today was supposed to be a rest day!

usual work out day to start the week is Saturday, but some additions today to the schedule made tomorrow crazy. so I ended up taking today as a training day. worked out well enough.

working on increasing workout time. want to try and start getting an hour a day (5 days a week) in. continuing to add some AM sessions and also finish off my workout with jump roping or whatever. just getting the time in.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Mon Jul 04, 2011 7:04 pm

Monday, July 4, 2011

5/3/1
Cycle 1, Week 3 - 5 3 1
Day 2

Bench Press 110 x 5, 125 x 3, 140 x 16
BB Curl 65 x 5, 70 x 3, 80 x 12

circuit DB incline 50s x 5, curl bar 65 x 5 - 5 times through

conditioning - 20 minutes mix between kb swings and HH shadowbox

------
good workout.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Tue Jul 05, 2011 7:24 pm

Tuesday, July 5, 2011

meditation - 10 minutes.

conditioning - 60 minutes.
just cycled through different things and combos.

let the heart rate go up, then down. up and down sixty minutes.

-----------

meditation went to hell and a handbasket for the past few days. just couldn't get it done.
fell off. gotta get back up and on.
my life in a nutshell!!!

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Wed Jul 06, 2011 7:28 pm

Wed, July 6, 2011

meditation - 10 minutes.

5/3/1
Cycle 1 Week 3 - 5 3 1
Day 3

Squat- 145 x 5, 165 x 3, 185 x 8
Barbell row - 70 x 5, 80 x 3, 90 x 12

then did 3 sets of manta ray squats 115 x 10. supersetted those with long strength pullups focusing on trying to use mostly arms and back. then did 3 sets of 10 for straight leg deadlifts with 95.

had about 12 minutes left so finished with 12 mins of HH shadow box.

-----------------

meditation - right now just trying to get in the 10 minutes.

5/3/1 - pushed it a bit but did not dig deep at all on the final set. next week is deload week.

trying to move for 1 hour. so I am shadow boxing/skipping rope for about 10 minutes and in between "rounds" getting the garage set up. then working out. then doing more "stuff" while getting things put away. then doing more stuff with whatever time the hour has left.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Fri Jul 08, 2011 7:26 pm

Friday, July 8, 2011

Meditation: yesterday and today had 20 minute sessions.

Training: yesterday was rest day. Today did one hour of conditioning. Heavy hand shadow box to ramp up, moved into swings, then jump rope, then hh shadow box to cool down.

Feel like I am getting back into shape, whatever that means.

Weight and waistline still too much. Diet past few days has been good. Experimenting again with a plant based diet. Oatmeal in am, brown rice and beans for dinner. Lunch whatever veggie option around.

Trying for a few weeks to see how I feel with it.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sat Jul 09, 2011 6:33 pm

Saturday, July 9, 2011

Meditation: 20 minutes. very difficult to focus. Mind was scattered.

Training
5/3/1 Cycle 1 Week 4 - Deload.
Days 1, 2, and 3.

due to next weeks schedule I decided to get the deload work all in one day.

Press - 85 for 3 sets of 5
Squat - 125 for 3 sets of 5
Row - 60 for 3 sets fo 5
Bench - 100 for 3 sets of 5
Trap Bar - 135 for 3 sets of 5
Curl - 55 for 3 sets of 5.

finished in 40 minutes including 10 minute warm up. worked up a great sweat. toying doing something like this for cycle 2. the two main lifts for regular 5/3/1 percentages and then a whole body workout. maybe 1 set of 10 for another 6 exercises or so? will think about it.

weight is coming down. feeling good.

next week is off week. no posting. no hard training. hiking and walking and pushups and that sort of stuff.

back next Saturday.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sun Jul 17, 2011 6:46 pm

back in effect....

Sunday, July 17, 2011

5/3/1
Cycle 2 Week One - 3s
Day One

warm up then...

press - 100 x 3, 110 x 3, 125 x 5
trap bar dead - 155 x 3, 175 x 3, 200 x 7

accessory work -
double KB press 24s rolling dice
2 hand swing- 28 x 3 sets of 20
shadow box to cool down

----

took last week off. other than a little hiking did nothing at all.
cycle 2 of 5/3/1.
accessory work this cycle is going to be more conditioning based.
clean and press/jerk variations followed by swings of some sort.
off days are going to be shadow boxing, jump rope, and hopefully some jogging.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Tue Jul 19, 2011 4:42 pm

Tuesday, July 19, 2011

5/3/1 Cycle 2 Week 1 - 3s
Day 2

after warm up....

Bench press 120x3; 140x3; 160x9
BB curl 65x3; 70x3; 80x7

assistance - did db clean and press. Worked up in sets of 5 from 35s to 55s. Then did 28kg two hand swings - 75 reps.

Yesterday did forty minutes of conditioning, shadow boxing and jump rope with some h2h swings thrown in.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Wed Jul 20, 2011 7:43 pm

Wed, July 20, 2011

5/3/1
Cycle 2 Week 1 - 3s
Day Three

warm up then....

squat 145 x 3, 165 x 3, 185 x 10
bb row 70 x 3, 80 x 3, 90 x 15

db clean and press 45s x (1,2,3) 5 series
h2h swings - 24 kg 5 sets of 20.

----
good workout. week one of cycle 2 is in the bag. right now happy with having 5/3/1 then some clean and presses and swings as the assistance. will stick with the set up for the duration of the cycle.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Fri Jul 22, 2011 6:06 pm

Friday, July 22, 2011

yesterday was a rest day.

today 30 minutes jog/walk. more walking than jogging.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Mon Jul 25, 2011 7:28 pm

Monday, July 5, 2011

5/3/1 -Cycle 2, Week 2
Day One

Military press - 90 x 5, 105 x 5, 120 x 7
Trap bar deadlift - 145 x 5, 165 x 5, 185 x 12

DB clean and press ladders 45s x (1,2,3) - 5 series.

later on going to go for a jog/run.

-----

had the time so "ran" twice today. did my basic home to end of street and back run two times. (late afternoon, early evening.)
i think it is about 2 miles there and back. will have to check.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Tue Jul 26, 2011 5:21 pm

Tuesday, July 26, 2011

did my 2 mile run today. mostly jogging, a short walk here and there, and a couple of "strides" thrown in.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Jul 28, 2011 2:24 am

Wed, July 27, 2011

AM - "hard" 2 mile "run."
no walking this time. many instances of breaking from jog to actual fast jog. even a little running. felt like my heart was going to burst from my chest and legs quivery. awesome.


PM

5/3/1 - Cycle 2, Week 2 - 5s
Day Two and Three

Bench press - 115 x 5, 130 x 5, 150 x 5
Squat - 135 x 5, 155 x 5, 175 x 5
Row - 65 x 5, 75 x 5, 85 x 5
Curl - 60 x 5, 67.5 x 5, 75 x 5

bad scheduling means i needed to put day 2 and 3 together. the am run (actually all the running) has left me a bit empty, so i just did the prescribed reps and left it at that.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Jul 28, 2011 5:05 pm

Thursday, July 28, 2011

AM - 2 mile + run.

I have my standard 2 mile run which is out the door, down to the literal end of the street, and back. the 2 mile plus run adds 2 extensions.

I am really happy with the running. Today I went out with no goals at all. The only thought was to get my full 2+ mile run in. I didn't care if I had to jog or walk or whatever. Got going and never stopped. I never even felt like stopping. Just a nice jog that felt light and easy. I was able to throw in more than a few fast jogs and even broke into so God honest running.

I feel lighter. Lighter on my feet and a bit more slim. I swear I even look slimmer even though the scale doesn't say so. Must be my 5/3/1 is letting me replace muscle with fat! (ha! if only it were that easy.)

As with everything I do, the challenge is always going to be staying consisent and not going over the deep end. If I follow my usual pattern I will have bought ten new books on running and entered into a half marathon. Then I will quickly burn out and quit.

I need to fight the ego. I need to take it slow. Just let it all happen.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sat Jul 30, 2011 7:03 pm

Saturday, July 30, 2011

5/3/1 Cycle 2 Week 3 - 531
Day One

Press - 105 x 5, 120 x 3, 135 x 5
Trap bar dead - 165 x 5, 190 x 3, 210 x 7

DB clean and press ladders 45s x 1,2,3 - 3 series

followed with a 2 mile run - lots of legitimate run with walking breaks.

-----

good stuff today. happy with the workout and with the run.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Tue Aug 02, 2011 1:28 am

Monday, August 1, 2011

somedays are up. some days not so up.

PM training

2 mile "run" followed by....

5/3/1
Cycle 2 Week Three - 5 3 1
Day Two

Bench press 130 x 5, 150 x 3, 165 x 7
Curl 67.5 x 5, 75 x 3, 85 x 6

-----

the run was tiring. felt like a struggle the whole way through. still managed to get in a few decent strides and sprints, but spent more time walking it out than I had in a while.

lifting went well considering I ran 2 miles first, but I had no energy for anything other than the main sets. I should have stripped the bar down and done a couple of back off sets to up the volume. It wasn't so much I was physically spent, just mentally tired. wanted to be done.

Day two of week three cycle two is in the bag. over all feeling good about things. trying to keep the long term goal in mind which is twelve straight cycles. I think I will learn and grow from just sticking with it.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Aug 04, 2011 1:41 am

Wednesday, August 3, 2022

Yesterday - ran my two mile plus route. Feeing it. Knee was pinging. No bounce. At all.

Today

5-3-1
Cycle 2 Week Three: 5 3 1
Day Three

Squat - 155 x 5; 175 x 3; 195 x 3 (then did a couple of singles with 205)
Row - 75 x 5; 85 x 3; 95 x 5

After jogged two mile route

............

Lifting was fine. I didn't push it, but I felt fine. Not run down at all. Happy week 3 is done and looking forward to a deload. Didn't do any assistance again. I don't know if this is wise or not. I have been focusing on running and the weights a still light. I may be shooting myself in the foot down the road but right now I am getting by.

Jogged today. Purposefully kept is slower than I have been going. Did the whole if you can't talk you are running too hard thing. Felt great. Knees were smooth and happy and didn't feel beat up or anything.

Next week is deload. Weights will be light and running will be easy.

After the deload I am considering switching to a two day a week format and considering going traditional with the 5s then 3s then 531. It is changing things up but I think it stays in my framework of doing 531 for 12 cycles. Will think about it.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sat Aug 06, 2011 12:57 am

Friday August 5, 2011

Did my 2+ run, kept it slow, able to converse if I was with someone to talk to. No walking, slow jog the whole time, no strides or sprints.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sun Aug 07, 2011 9:36 pm

Sunday, August 7, 2011

5/3/1
Cycle 2 Week 4 - deload

press - 90 x 3 sets of 5
trap bar - 145 x 3 sets of 5

some DB lateral raises, good mornings, shrugs, and a little ab work.

followed with a twenty minute jog.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Wed Aug 10, 2011 1:07 am

Tuesday, August 9, 2011

yesterday I jogged and walked for 30 minutes

today 5/3/1

Cycle 2 Week 4 - Deload
Day 2

Bench - 115 for 3 sets of 5
Curl - 60 for 3 sets of 5

then did light - incline flies, bent over lateral/rear delt raise, tricep press down with band, hammer curls.

then jogged/walked for 20 minutes.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Thu Aug 11, 2011 12:51 am

Wed, August 10, 2011

5/3/1
Cycle 2 Week 4 - Deload
Day 3

Squat - 135 for 3 sets of 5
barbell row - 65 for 3 sets of 5

light assistance - straight leg deads, leg exten, leg curl, calf work.

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Re: It is what it is - New Guy 2011 (again)

Post by newguy » Sat Aug 13, 2011 7:44 pm

Saturday, August 13, 2011

thursday and friday were 1 arm KB clean and jerk. 2:00 sets with 1:00 rest. 10 rpm. 8 sets each day.

today...

5/3/1
Cycle 3, Week 1 - 5s
Day one

after warm up

standing press - 95 x 5, 110 x 5, 125 x 5
trap bar dead - 150 x 5, 170 x 5, 195 x 10

assistance work - DB laterals, trap bar shrugs, bb good mornings, ab work, reverse curls, and then very light DB rows.

----

press felt heavy. maybe i need time to adapt to the kettlebell work? maybe I need to slow the rate of progress? not sure. will monitor.
Last edited by newguy on Mon Aug 15, 2011 5:02 pm, edited 2 times in total.

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