OH_Broker's Training Log

[OH_Broker]

Really good workout today. I improved on all my lifts except the bench.

SQUAT:
W-UP: 115 x 10
W-UP: 115 x 10
Sets 1,2,3: 195 x 10

BENCH:
W-UP: 95 x 10
Sets 1,2,3: 135 x 5

DEADLIFT:
W-UP: 115 x 10
W-UP: 115 x 10
Sets 1,2,3: 155 x 5

Much needed rest this weekend. Saturday will be cardio only and Sunday nothing.

 

[OH_Broker]

Yesterday was cardio only, so I played 1.5 hours of tennis, which had me extremely winded at certain points. I can see my cardiovascular system improving, which is great.

Today is an off day, which will great. Tomorrow starts up another great week of a lot of hard work.

 

[El Freako]

Great session again Broker!

 

[OH_Broker]

Great session again Broker!

Thanks...I'm feeling stronger every day.

 

[OH_Broker]

Workout B

Sunday was not a very good day diet-wise. I had Mexican for lunch (taco salad with steak) and had a burger for dinner (with a salad bar). Amazingly enough, I was only .6 pounds heavier this morning than Saturday morning. Nevertheless, I put Sunday behind me and forged ahead to today's workout.

SQUATS
W-UP: 115 x 10
W-UP: 135 x 10
SETS: 195 x 5 x 3

STANDING MILITARY PRESS
W-UP: 65 x 10
W-UP: 75 x 10
SETS: 95 x 5, 95 x 5, 95 x 4

PENDLAY ROWS
W-UP: 95 x 8
W-UP: 95 x 8
SETS: 135 x 5 x 3

This was probably one of the best workouts I've had since starting Rippetoe. I was drenched with sweat when I was done and was really breathing heavy after the 2nd and 3rd sets. I would say this made up for Sunday's poor food choices.

 

[PrinceVegeta]

This log seems solid! keep it up man! those sessions look good!

 

[OH_Broker]

This log seems solid! keep it up man! those sessions look good!

Thanks, all of you guys have given me a great starting point...and I'm learning more everyday.

 

[OH_Broker]

Cardio

I decided to go with 11 minutes of HIIT instead of the 20 minutes of LISS. It went really well, I did 1 minute of slow pace with 30 seconds of all out. I don't know which form of cardio I prefer more. I was definitely winded more after my 30 seconds of all out, but I can't really say if I was more spent after the HIIT. Maybe I need to shorten the intervals.

 

[El Freako]

Good work on the HIIT, I've been planning to try some out myself one of these days.

 

[PrinceVegeta]

HIIT cardio looks good man....i couldnt do 2 minutes hahaha....keep it up!

I say try both kinds of cardio for a week and see which one u like more!

 

[OH_Broker]

Good work on the HIIT, I've been planning to try some out myself one of these days.

Thanks!!

 

[OH_Broker]

HIIT cardio looks good man....i couldnt do 2 minutes hahaha....keep it up!

I say try both kinds of cardio for a week and see which one u like more!

I think that's what I'm going to do. I might even alternate every other cardio day and see which gives me more progress.

 

[OH_Broker]

Workout A

Boy, I did not feel like working out today. It was a very long day at the office and I was tired. Plus, I usually workout out over lunch, but today would not allow with the schedule. So I had to do it after work. I sucked it up and am happy I did. Missing a workout is not acceptable.

BENCH
W-UP: 95 x 10
W-UP: 115 x 8
1,2,3: 135 x 5

DEADLIFT
W-UP: 95 x 10
1,2,3: 135 x 5

SQUAT
W-UP: 135 x 10
1,2,3: 195 x 5

My lats were pretty sore today, I think from the military presses on Monday. They were worse on Tuesday. Everything else feels good.

 

[El Freako]

Lats sore from MPs? Odd...

Keep up the work mate, you're doing well!

 

[OH_Broker]

Lats sore from MPs? Odd...

Keep up the work mate, you're doing well!

I know, weird right? That's the only thing I can think of...maybe from the rows?

 

[OH_Broker]

Cardio

Pretty simple today.
25 minutes of LISS cardio on the bike.

 

[El Freako]

I know, weird right? That's the only thing I can think of...maybe from the rows?

Rows yes, you actually use your lats in rows... :methman:

 

[OH_Broker]

Rows yes, you actually use your lats in rows... :methman:

As you can see, my education is body part training is somewhat lacking

 

[El Freako]

You'll learn

 

[OH_Broker]

Workout B

Changed things up a bit today.

LEG PRESS
W-UP: 140 x 12
W-UP: 180 x 10
1: 220 x 5
2: 220 x 5
3: 240 x 5

MILITARY PRESS
W-UP: 65 x 10
W-UP: 85 x 10
1,2,3: 95 x 5

PENDLAY ROWS
W-UP: 95 x 10
1,2,3: 135 x 5

I performed the military presses on the smith machine, gave me a little more stability. Felt really good today. Weigh in tomorrow.