twenty-twelve: maintenance mode for the time being...

[vegan hal]

new PB on Bench Press. 185lbs (84kg)

i'll post my weeks log on Sunday.

[baldy]

sweet pb!

[vegan hal]

thanks man. i was real close on 190lbs (86kg) too.

i think if i hadn't done a 5x5 before trying the 1RMs, i could have hit it. next time.

[vegan hal]

i was previously attempting a 5lb increase each day, but i don;t think i can keep that up anymore. so last week i tried an experiment of dropping my weight by about 10%. i wanted to ensure 5x5 and not pull any muscles. (left bicep and left calf are a continuous problem) I'm going to bump this week up 5 lbs per exercise. so lets see.

got a PB on Bench on Friday too.

MON 4/12/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x155, 5x185, 3x210, 5x5x230
Bench Press: 10xbar, 10x100, 5x115, 3x130, 5x5x140
BO Barbell Row: 10xbar, 10x85, 5x95, 3x110, 5x5x115
Dips: 10xbw, 5x5x(bw+20)
Hanging Crunch: 6x6
DB Arnolds: 10x20, 5x5x35
DB Lats: 10x20, 10,10,5x35

TUE 4/13/10
CARDIO:
HIIT Exercises: various - 25min

WED 4/14/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x155, 5x185, 3x210, 5x5x230
Overhead Press: 10xbar, 2x5x85, 5x95, 3x105, 5x5x110
Dead Lift: 10xbar, 2x5x155, 5x185, 3x210, 1x5x230
Heavy Shrugs: 10xbar, 2x5x155, 5x185, 3x210, 1x5x230
Pull Ups: 2x5xbw
Chin Ups: 3x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)
Skull Crushers: 10x20, 10,10,5x45
DB Pullovers: 10x20, 15,10x45

THU 4/15/10
CARDIO:
HIIT Exercises: various - 25min

FRI 4/16/10
STRENGTH A:
Box Squat: 10xbar, 10x155, 5x185, 3x210, 5x5x230
Bench Press: 10xbar, 10x100, 5x115, 3x130, 5x5x140, 1x155, 1x175, 1x185 (PB), Fx190
Inverted Row: 5x5
Hanging Crunch: 6x6

SAT 4/17/10
Dips: 10xbw, 5x5x(bw+20)

---**WEEKEND REST**---

[thestoatyone]

All looks solid. Congrats on the PB!

Have you tried tapering to 3x3 once the weight starts getting too heavy for 5x5? Allows you to keep up the 5lb increases that way...

[KaliBaby]

i was previously attempting a 5lb increase each day, but i don;t think i can keep that up anymore...

yeah that's pretty intense. gradual increases man! keep up the good work!

[vegan hal]

All looks solid. Congrats on the PB!

Have you tried tapering to 3x3 once the weight starts getting too heavy for 5x5? Allows you to keep up the 5lb increases that way...

thanks. I have been contemplating something like this. just wasn't sure the difference of 9 heavier reps vs 25 lighter ones. I have posted a question about this in the power forum.

yeah that's pretty intense. gradual increases man! keep up the good work!

at the ripe old age of 40, i'm still learning. the good thing is some of my clothes don;t fit too well anymore. shoulders, chest, back, legs are pumping up. woot.

[vegan hal]

so wanting more variety in my cardio days, and really just hating to run, i cleaned up and serviced my old mountain bike last weekend.

so today i went on a 30 min road ride. not very far, but got a good workout. i've always loved riding, but it;s been a while. i picked a fairly flat route with some good rolling hills. the biggest hill being the final 1/2 mile climb up my long dirt/gravel driveway.

then did 4 min HIIT rope jump to wind down. felt good.

if i continue this, there are so many great routes around here of varying degrees of difficulty and some nice scenery.

[vegan hal]

good one today. did the 5x10 on OHP lighter weight and boy does it burn. but in a good way. i'll post the weeks log this weekend.

ALSO, my wife rescued a thoroughbred race horse and he showed up last week. he'll keep our little pony company. i'll have to get some pictures of him. the 2 are inseparable. so funny looking with their size difference. my wife calls him "Teddy" but I call him "Big Hoss"

[vegan hal]

ok. so following advice from ninearms, Stoaty and baldy, i've made some adjustments. next week i will try 3x3 on squats and maybe DL. as ninearms mentioned, i have gone to lighter weight on BP, OHP, BO barbell rows and Dips, and changing the rep/sets to 5x10 to help build some mass to help those lifts. i began that on Wednesday. a nice burn.

also i got my bike in order and started riding (short 30 min rides) this week for Cardio. i am digging it for another alternative and better than running for me as i always pull my calf. i'll continue to increase my biking too.

lastly, i went back on the glucosomine after taking a week off. i wanted to make sure it was actually doing something. and yes after a week off, i could feel that pain in my joints again. no fun. back on it and it the pain went away. I'm always a skeptic on supplements. but i guess it does work.

MON 4/19/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x160, 5x190, 3x215, 5x5x235
Overhead Press: 10xbar, 2x5x85, 5x95, 3x105, 5x5x110
Dead Lift: 10xbar, 2x5x160, 5x190, 3x215, 1x5x235
Heavy Shrugs: 10xbar, 10x160, 5x190, 3x215, 5x235
Chin Ups: 3x5x(bw+7.5)
Pull Ups: 2x5xbw
Prone Br: 3 x 30sec x (bw+7.5)
Side Br: 1 x 30sec x bw (per side)
Skull Crushers: 10x20, 5x40, 10,10,5x50
DB Pullovers: 10x20, 15,10x45

TUE 4/20/10
CARDIO:
Bike Ride: 30min
HIIT Jump Rope: 4min

WED 4/21/10
STRENGTH A:
Box Squat: 10xbar, 10x160, 5x190, 3x215, 5x5x235
Bench Press: 10xbar, 10x80, 5x105, 3x115, 2x10x125, 3x10x115
BO Barbell Row: 10xbar, 5x65, 5x10x85
Dips: 5x10xbw
Hanging Crunch: 6x6

THU 4/20/10
CARDIO:
Bike Ride: 30min
HIIT Jump Rope: 4min

FRI 4/23/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x160, 5x190, 3x215, 5x5x235
Overhead Press: 10xbar, 5x10x85
Dead Lift: 10xbar, 2x5x160, 5x190, 3x215, 1x5x235
Heavy Shrugs: 10xbar, 10x160, 5x190, 3x215, 5x235
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

---**WEEKEND REST**---

[Frostfire]

Wow, awesome to see your progress, and you never miss a gym day! Keep it up

[vegan hal]

Thanks FF! well i certainly push myself to never miss. but this week i skipped 1 day as i had an old friend come in from Colorado.

MON 4/26/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x160, 5x190, 3x220, 3x3x240
Bench Press: 10xbar, 5x85, 3x95, 3x105, 5x10x115
BO Barbell Row: 10xbar, 5x75, 5x10x85
Dips: 5x10xbw
Hanging Crunch: 6x6

TUE 4/27/10
CARDIO:
Bike Ride: 30min
HIIT Jump Rope: 4min

WED 4/28/10
** off. Mitch visits from out of town

THU 4/29/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x160, 5x190, 3x220, 3x3x240
Overhead Press: 10xbar, 5x75, 5x10x85
Dead Lift: 10xbar, 10x160, 5x190, 3x220, 3x3x240
Heavy Shrugs: 10xbar, 10x160, 5x190, 3x220, 3x3x240
Chin Ups: 3x8xbw
Pull Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

FRI 4/30/10
CARDIO:
Bike Ride: 30min
HIIT Jump Rope: 4min


---**WEEKEND REST**---

[vegan hal]

digging the 3x3 on squats much better than 5x5.

2 new PBs today.
DL + Squat both hit 280lbs (127kg).

big improvement over my last PB back in March. especially the DL.

I'll try a PB on Bench on Thursday.

i'll post full workout log at the end of the week.

[JP]

good work man!

[vegan hal]

adjusted my workout days this week since i leave tomorrow AM for a 3 day weekend motorcycle trip up north.

SUN 5/2/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x165, 5x195, 3x225, 3x3x245
Bench Press: 10xbar, 5x90, 5x100, 5x10x120
BO Barbell Row: 10xbar, 5x75, 5x10x85
Dips: 5x10xbw
Hanging Crunch: 6x6

MON 5/3/10
CARDIO:
Bike Ride: 30min
HIIT Jump Rope: 4min

TUE 5/4/10
Push-ups: 25
STRENGTH B:
Box Squat: 10xbar, 10x165, 5x195, 3x225, 3x3x245, 1x265, 1x275, 1x280 (PB)
Overhead Press: 10xbar, 5x75, 5x10x85
Dead Lift: 10xbar, 2x5x165, 5x195, 3x225, 1x5x245, 1x265, 1x275, 1x280 (PB)
Heavy Shrugs: 10xbar, 10x165, 5x195, 3x225, 1x5x245
Pull Ups: 3x5xbw
Chin Ups: 2x5xbw
Prone Br: 3 x 30sec x bw
Side Br: 1 x 30sec x bw (per side)

WED 5/5/10
** off. sore left knee

THU 5/6/10
Push-ups: 25
STRENGTH A:
Box Squat: 10xbar, 10x165, 5x195, 3x225, 3x3x245
Bench Press: 10xbar, 5x95, 1x135, 1x155, 1x175, 1x185, 1x190 (PB)
Inverted Row: 5x5
Dips: 5x10xbw
Hanging Crunch: 3x12

1RM PBs:
bw:190 (86.2 kg)
BP 190 (86.2 kg)
DL 280 (127 kg)
SQ 280 (127 kg)
TOTAL 340.2 kg

---**WEEKEND REST**---