Baxmans Trip

12-7-08

Cardio

25 minutes incline treadmill.  1 minute intervals of walking, fast walk, and medium paced jog.

Man am I out of shape!  The brisk jog was quite tough.

My starting bodyfat measurements:

Age        41
Weight 183    Goal  170

Sup     16mm                    
Umb    26mm
midax  15mm
tri          6
quad     6
Pec       13
subsc   13

Bodyfat  15.3% according to the ExRx.net.
 
Week 5    Deload

Squats                3x3x245

Bench                 1x3x180,215,225

Pendlays            1x3x150,170,190

Pushups             1 set of 30

Tried some dips, but only managed a couple.  Felt that horrible sting in the left shoulder.  I'll not do that again!!

Sun cals 2070
Mon "     2895
 
12-9-08

Treadmill upon waking this morning

2 min w-up
27 min intervals
2 min cool down

Cals 2425

P 303
C 112
F 85
 
12-11-08 Week 5 deload

Deads 3x3x365

Ohp 3x3x145

Hang Cleans 1x3x95,95,105,115,125,135
1x1x145+3 OHP
1x1x165

Maybe got a little carried away with cleans, but they felt good so what the heck.
 
12-12-08

Incline Treadmill 32 minutes

2 min wup
28 min intervals
2 min cool down

Distance 1.86 miles
Heart Rate Got it up to 140/minute
 
Glad to see someone else here still doing cleans. Are you dropping down into a full-squat for your hang-cleans or are you power-cleaning the bar?

I'd be interested to know how do you set up your intervals? Have you had a go at tabata on the treadmill?
 
Lol, power cleaning the bar. I have not tried tabata on the treadmill and my intervals are set up like so:

Ater a 2 minute warm up
1 minute brisk walk
1 min medium jog
30-sec sprint
1 min warm up speed
Repeat
I'll eventually work up to 1 min sprints, but right now I am way out of shape. After about the 12 minute mark, the sprints have gone down to 15 seconds. I've been able to keep my heart rate in the target zone even with these intervals though. One of my goals for the new year will be to work out the one muscle I've been neglecting for too long...the heart.

12-14-08

Squats 1x3x215,240,260

Bench 3x3x210

Power cleans 3x3x150

Strength still felt decent. Can see some fat loss under the arms between the pecs and lats and some veins in my arms again. Although there hasn't been much change in caliper measurements around the midsection, waist circumfrence went from 36.5 to 35.75..must be some lower back fat.
smile.gif


Body weight 179
Avg. Cals last week 2553
Avg P 286
Avg C 179
Avg F 77
 
12-15-08

Cardio
35 minutes Treadmill


12-16-08

Squats 3x3x250

Bench 1x3x185,205 1x2x230

Power Cleans 1x3x135,150,165

Good Morns 2x8x150

Hang Leg raise 2x15

OHS 1x10x12, 1x8x32, 1x6x45 Awkward
Front Squats 1x5x150
 
<div>
(BAX67 @ Dec. 15 2008,12:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'll eventually work up to 1 min sprints, but right now I am way out of shape.  
...
One of my goals for the new year will be to work out the one muscle I've been neglecting for too long...the heart.</div>
When I try Tabata, I run flat out for 30 seconds, then walk for a minute. I can keep that up for about eight minutes before utterly collapsing.

I think the new year might be a good time for me to work on some cardio (heartio...?) as well.
 
12-18-08

Warm Up: OHS 1x5x12,45,45,55,55

Deads 2x3x375, 1x2x375

OHP 1x2x150, 2x1x148 Yikes

Fr Squats 1x5x95,105,115,125,135

Chins BW 12,8,6

Strength wavering!! Missed deads and ohp's. Crap!! I was still pretty sore from Tues. workout. Hadn't done good mormings in awhile so my hammies were tender. Delts and tris from the OHS or maybe cleaning with the arms too much, don't know. Missed my cardio yesterday(I'm not too bummed about that), but will have to go 3 days ina row now(which I am bummed about).
wow.gif
 
12-19-08

Cardio
Incline treadmill 39 minutes Intervals
From minute 28 to 37 just walked at 3mph

Yesterday, did 10 minute teadmill before lifting and on my front squats, power cleaned the first rep of each set to get to the front squat position.
 
Sat. 12-20-08

Squats 2x8x210

Bench 2x3x215, 1x12x175

Power cleans 2x3x155 + 1 push press on 2nd set
3x1x135

Snatch Pulls 1x6x100,105,115,125,145

OHS 1x6x45,50,55,60,65
4x1x75,85,95,100 **** that was hard!

Gearing up for something new. 5x5, max stim and some oly lifting with a major emphasis on oly lifts and oly assistance lifts. This will be some entirely new, but I'm looking forward to a change of pace for awhile.

Mon. 12-22-08

Cardio

32 minutes treadmill intervals.
 
<div>
(BAX67 @ Dec. 22 2008,4:37)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Gearing up for something new.  5x5, max stim and some oly lifting with a major emphasis on oly lifts and oly assistance lifts.</div>
I would think the oly lifts would be an excellent fit with Max-Stim. You get the weight completely out of your hands after each lift.
 
I'm starting this beginning Olympic lift program as of 12-24-08. Deepsquatter Strength Archives .

Within the program I will add 1 day of bench/ week using a basic off season power cycle and 2 days of the week I'll do max stim chins and single arm db  pendlay rows(my left lat is lagging).

Snatch work may be limited to power snatches as I don't feel real comfortable going overhead in a full squat position.  I'm sure after the 12 weeks I'll be able to snatch even if it's only a light weight.

Well here we go!  My Oly Experiment

12-24-08

Snatch Pull(Dead with snatch grip)      1x6x195,4x6x200

Ohead Squats                                      1x5x45,50,62,72,82

Squats                                                  3x8x205

Rev Hypers                                           3xbwx12

weighted situps                                   3x12xbw+20

Cardio               22minutes 3mph walk post workout

12-25-08

Power cleans                              4x3x135, 1x3x155

Clean Pulls                                  1x6x245,265,275

Push Jerk                                    1x3x135,4x3x145

Behind neck press
(snatch grip)                              1x12x45,50,55

Counter jumps                           3x3xBW

Chins                                         BWx20 max stim

12-27-08

Snatch Pull+Shrug                     2x6x115,2x6x125,1x6x135

Ohead Squats                           1x5x45,50,62,72,82

Front Squat                               1x8x115,125,135

Good Morns                               2x12x100,3x12x110

Bench(70% 1 rep max)             3x10x155

Looks pretty simple and easy, but was pretty jittery after this one.
 
12-28-08  My Oly Experiment Week 1

5 minute Treadmill w-up

Clean + Split Jerk            1x3x115,125,135,145,145
(After last rep of cleans, performed 2 jerks in each set)

Clean Pulls                      3x6x275
(Essentially a double overhand deadlift)

Behind Neck Press+OHS 1x12x55,60,65
(Snatch grip)                   Performed 6 OHS after last rep of presses in each
                                      set

Squat Jumps                  1x3x65,75,85

Shoulders were really burning with the presses followed by the OHS.  Had a really good cutting week.
Measurements after 3 weeks:
                                   
                                     
Waist at bb         35         -1/2 inch
Supr                    15mm   -1
Umb                    21mm   -5
Midax                  10mm   -5
Tri                         6mm    no change
Quad                    6mm    no change
Pec                      12mm   -1
Subsc                  13mm   no change
Bodyweight 178
BF% 13.5% -1.8%

smile.gif
 
12-29-08 My Oly Experiment  End Week 1

A.M. 37 minutes treadmill intervals before breakfast

Barbell Lunges              1x12x45,95,95

RDL                               3x12x140, 2x12x150

Twisting situps             3x12xbw

DB Pendlay                   3x12x72  Left side only

Few notes about the first week:
*These workouts really blast the entire body.
*My left side is weaker than the right and is really evident when doing OHS's.  
*Curious too see how my back squat fares with this...I get to test for 1 rep   max in 5th week on both back and front squats.
*Was really hungry this past week, more so than the previous 2 weeks.
 
I have to say, Bax - looking through the routine, you have to be a bit toasty after the first week. I think it's great that you've taken on this experiment; I firmly believe you'll notice a huge difference to the positive when you do your next strength cycle.

Good luck - I'm looking forward to seeing how your progress fares over the next few weeks.
 
1-1-09My Oly Experiment Week 2

Snatch High Pulls 1x6x115,125, 3x6x135

OHS 5x6x65 Noticed a small strain in groin area

Squats 4x12x185 Left me winded and gasping for air

Bench 3x8x175 75% of 1rep max

Rev Hypers 3x15xbw

Weight Sit ups 2x15xbw+35 1x10xbw+35

Can definitely pull the snatch to the right position, but I think my weakness is going to be putting it overhead. I tried a couple snatches with 65 when doing the OHS's and can get it overhead but its more of a power snatch. If I'm going to get serious about this I also better build me a platform before I drop the bar thru the floor
wow.gif
 
1-2-09My Oly Experiment

Clean+Jerk 5x3x115

OHP 1x12,10,8x100

Pullups 1x8,8,6xbw

I'll be modifying this program a little. 5 days a week is a bit too much

Sunday
30 min treadmill

Monday

38 min treadmill.
Weights later today.
 
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