Yardicus

new journal time

start weight: ~208.5

4/17

Elliptical: 20 min

Stepper: 5 min

Treadmill: 35 min (some walk, some high incline walk, 2 miles run)

Cals: 823 /60 min total

Yardicus

4/18

elliptical: 5 min

Leg press: 350x15, 475x10, 585x6, 700x6, 810x6

Deadlift: 300x6(+25lb/1rep)

Push Press: 105x5, 135x5, 155x5, 185x5(+20lb)

Alt DB Curl: 35x15(+5lb)

notes:
-leg press instead of squat today bc lower bacjk was a bit sore and wanted to do my DL set
-DL felt strong and easy
-push presses were ok...wrists still getting used to that bend again, but not bad
-alt curls felt strong, good forearm veins...next week we'll try for 40x15

Yardicus

4/20

Elliptical: 3 min

Squats: 100x10, 135x7, 185x3, 225x2, 275x2, 315x4(+10/-1)

Deadlift: 315x2, 375x1, 420x1, 435x1(+25)

CG Bench: 115x12, 145x7, 175x3, 200x1, 215x1, 230x1(easy +20/-3)

Treadmill: 22 minutes
5 minute warmup
3 min - 3.0 incline - 4.8 speed
1 min walk
3 min - 3.0 incline - 5.0 speed
1 min walk
3 min - 3.0 incline - 5.2 speed
1 min walk
3 min - 3.0 incline - 5.4 speed
2 min walk
(total run: 1.04 mile/12 min)

Stepper: 5 min

total time: 30 min

Cals Burned: 380

Current Weight: 208

notes:
-good workout..I like this texas method
-squats were soso, legs werent fresh by any means. 315x4 was draining...having trouble in the hole lately
-deads felt strong, 420 was pretty easy and quick. 435 was very quick off the floor, slowed a bit near the knees, then easy lockout.
-bench felt pretty good too, 230 flew off the chest. could've probably gotten more, but was happy with this for now.
-leaving town sunday for a few days, when I get back I wanna get up to like 350 squat/465 deadlift/250 bench again, at or under 200lb BW.(short term)

DarkFalcon

Where ya headed and nice goals. You decided to go back to strength training?

Curl Master

Nice workout and program design look forward to seeing you make good progress in your program. Oh by the way impressive leg press weights.

Curl Master

Shit man that is a lot of squatting and deadlifts. It is impressive you can keep increasing to such high weights not get muscle fatigue. Awesome workout.

XiLe Ultra

Very Spartan workout,

I know who you are

Yardicus

4/24

all done on vacation at a relative's house:

Total Body XL, setting 4:

curls x15
decline chest fly x15
lat pullovers x15
rows x15
curls x15
rows x15

*shrug* just wanted to try one of these things out. not bad


4/27

stepper: 5 min

DB seated military: 30x15, 40x15

DB bench: 45x15, 50x15(slight incline)

DB hammer curls: 30x15, 35x15
Supersetted with:
DB Tricep overhead ext: 50x15, 60x15

BB 4arm curls: 40x15, 60x15

Elliptical: 5 min

Cals Burned: 118

notes:
-easy, light session to get some blood flowing...been on vacation, was tight today from the plane ride

XiLe Ultra

Any specific reason for 15 reps each set?

Yardicus

4/28:

softball practice : 1.5 hours

4/29:

softball practice x 2 hours

note: arms and legs SORE!

5/3

softball practice x 2 hours

5/6:
softball 1-pitch tournament
lose game 1, win game 2, lose game 3

played 3B, played very solid D, so-so hitting.

5/7:

batting practice x 1 hour

5/7 #2:

Deadlifts: 135x10, 225x5, 300x5, 350x3, 400x2

Shrugs: 225x15, 315x12, 405x5

Alt DB Curl: 30x12, 35x10, 40x8

BB 4arm: 80x8, 90x6

Seated wide cable rows: 120x12, 140x12

Elliptical: 10 minutes

Yardicus

lol ive been TERRIBLE with logs lately

ive had some cardio, a few weekends and thursdays of softball, and lots of weights and jiu-jitsu since the last update, but not gonna bother goin back for it all

5/21 workout 1:

jog x 0.5 miles

sprint/walk HIT x 0.75 miles

notes:
-good workout, sprint to walk ratio was probably about 40:60

Yardicus

5/24:
softball doubleheader....batted poorly, but played great in the field


5/25:

run x 1.5 miles

pushups x 50
chinups x 7

heavy bag work: 5 rounds x 3 minutes


5/27:

softball doubleheader...played VERY well, solid!

5/28:

heavy bag: 5 rounds x 3 minutes

chinups x 5

BJJ x 45 minutes

5/29:

Run x 1 mile

chinups x 5

stairs: 15 stairs x 10 times

1-leg box squats: x10 left, x10 right

notes:
-stairs were at a local little league field up to the press box, 15 stairs. it was dark, so I walked down, as I didnt wanna fall down the stairs. good cardio
-1legs were done onto the lowest seats in the bleachers, a bit above parallel, but felt it nonetheless

DarkFalcon

Welcome back Spartan.

Yardicus

5/31 softball:

won both games, DH'ed both games. first game 2 walks and a run, an RBI, 2 runs

second game a foul-out, base hit, groundout and an in the park home run, 4 RBI, 1 run


6/1:

Alt DB curl: 30x10, 40x10

DB Concentration curl: 25x12, 30x10

Cable Curls: 100x12, 115x10

Crucifix curls: 40x14

BB 4arm: 70x12, 90x10

Elliptical: 10 minutes

notes:
-quick workout before work

Yardicus

6/2

3 mile bike ride

got a new mountain bike today...took it for a ride...mostly road, some steep hills, and about a 1/2 mile off-road stretch that was killer on the quads

i forgot how much of a leg workout this is

Yardicus

6/3:

softball

2 walks, a double, a lineout, an RBI, and 2 runs scored


6/4:

bench: 45x21, 100x15, 140x10, 175x5

deadlifts: 225x5, 300x4, 335x3, 350x2, 375x1

shrugs: 225x15, 315x10, 365x8


bike ride: 4.25 miles

Yardicus

6/6:

bike ride x 5 miles

notes:
-no steep hills or off-road today, instead chose a route of continuous long, gradual inclines. quads felt a bit tight to start, but loosened and felt good after the first .25 mile or so

DarkFalcon

How about a life update?

XiLe Ultra