Too much Cardio For One Day!

10.18.18

Today I made into a Two-a-day ( I did my normal powerlifting workout in the early morning after work) and then came in again in the late afternoon to do a bodybuilding workout with a friend (back exercises) in which I did not take note on what exercises we did in which order, so I will only be posting my powerlifting regimen from yesterday. 

Warm:

  • DB box step up: 4 x 25, 10 lbs
  • Leg press: 4 x 25, 40 lbs
  • Hip abduction with band: 4 x 25, red resistance band

Workout:

  • Conventional deadlift: 4 x 1-2 (originally I had down 6 sets, but was tired by the fourth set and didn’t want to injure myself) 275 lbs was a good lift
  • Barbell back squat: 3 x 1-2 (originally was 6 sets and then tried for 4 sets but legs were crumbling) @200 lbs 
  • Box squats: 8 x 5-6, 200 lbs 

Tri-sets:

  • Linear leg press: 6 x 5-6, 388 lbs
  • kettlebell goblet squat: 6 x 5-6, 16 kg
  • Sprints: 6 x 30 seconds

Tri-sets:

  • Seated single leg kettlebell pistol squats: 6 x 5-6 each leg, 8 kg
  • Double kettlebell front squat: 6 x 5-6, 24 kg
  • Cable pull through: 6 x 5-6, 50 lbs
  • Sprints: 6 x 1 minute

HIIT Training: 3 rounds (burpees)

  1. 10 seconds — 20 second rest
  2. 20 seconds — 20 second rest
  3. 10 seconds — 20 second rest
  4. 20 seconds — 60 second rest
Advertisements

Do More —

I could have very well stopped and been complacent with reps, after progressing but instead I decided, to DO MORE because I CAN. Why be complacent if I want results. 

 

Today’s workout reminded me, I can do it and I will do it. 

 

Warm up:

 
  • Leg press: 4 x 25, 60 lbs
  • Standing DB calf raises: 4 x 25, 40 lbs
  • DB romanian deadlifts: 4 x 25, 30 lbs

Today’s workout was heavy session with squats & deadlifts 

 

Workout:

  • Sumo deadlift: 5 x 2-3, 205 lbs (90% 1RM) and 3 x 1-2, 225 lbs (100 1RM) BUT I know I am ready to hit a new PR with my max, because 225 felt light. 
  • Barbell back squat (low bar, wide stance): 5 x 2-3, 180 lbs (90% 1RM) I decided to push 3 reps with this weight and it wasn’t easy, but after hitting three, I aimed for 5 reps and CONQUERED 🙂 Like my deadlift, my squat will be ready to hit a new 1RM soon as well, I didn’t max out on squats today though. 

Tri-set:

  • Walking EZ bar lunges: 6 x 5-8, 70 lbs
  • DB step ups: 6 x 5-8, 70 lbs
  • DB plie squats: 6 x 5-8, 50 lbs

cardio…

  • Sprints: 10 times, for 30 seconds each with a 45 second break between. 
  • Stair stepper: 10 minutes, level 5

P.S i used this company’s gel (Sweet Sweat) is the company and it did some good 🙂

 

Watch my squats from today at 180 lbs 3 and 5 rep squats

Squats & PR’s

For starters, my glute and back are feeling much better — I was able to squat and do my normal cardio workout and lift fairly heavy with no issues, there was tender areas but not BAD, so thank you to all those that wished me well with the injury! 😀

 
 
  • Barbell back squat: 3 x 5, 3, 1

 

  • 75% of 90% of 1-RM: 140 lb, 5 reps
  • 85% of 90% of 1-RM: 160 lb, 3 reps
  • 95% of 90% of 1-RM: 180 lb, 1+ ( I was able to do 3 max reps)

 

  • Barbell front squat: 5 x 6, 100 lb, 110 lb
  • Barbell box squat: 5 x 6, 185 lb ( 6 reps), 225 lb (6 reps), 275 lb (3 reps), 245 lb (6 reps)
  • Linear leg press: 5 x 6, 478 lb
  • DB plie squats: 5 x 6, 40 lb
  • Leg extensions: 5 x 6. 100 lb, 110 lb

Cardio Workout:

Superset:

  • Sprints: 4 x 30 seconds
  • mountain climbers: 4 x 30 seconds
  • jumping jacks: 4 x 30 seconds
 
  • Stair climber: 20 minutes, level 7
 

If you are interested in watching my box squat PR’s —– > Box Squat PR’s

 

Deadlifts & PR’s

Powerlifting Deadlifts

Below the workout — I will announce two wonderful PR’s 🙂 

 
 
  • Conventional Deadlift : 3 x 5

 

  • 65% of 90% of 1-RM: 170 lb
  • 75% of 90% of 1-RM: 195 lb
  • 85% of 90% of 1-RM: 220, 8 max reps

 

  • DB romanian deadlift: 5 x 15, 60 lb
  • Smith machine rack pulls: 5 x 15, 165 lb
  • kettlebell one legged deadlift: 5 x 15 each leg, 10 kg
  • smith machine calf raises: 5 x 15, 165 lb

Ab Workout:

  • Medicine ball decline sit ups: 4 x 20, 8 lb
  • Plank: 4 x 45 seconds

Cardio Workout:

  • Sprints: 30 seconds, 10 times
  • treadmill interval training: 20 minutes (run: 2 minutes, walk: 1 minute)
  • Stair stepper: 15 minute, level 7

1.) I am able to do 8 max reps for 220 lb, where 5-6 weeks ago, I was only able to do 6 max reps for 215 lb — I have gotten stronger

 

2.) My new deadlift PR is — 295 lb ( used to be 280 lb/ increased by 15 pounds) 

 

My hope is by March, I will have 300 lb PR for my deadlift 😀

 

Leave your conventional deadlift numbers in the comments! 

 
 

 

Powerlifting Deload|Week Four|Day 3

Deload .. Day Three

  • Barbell bench press: 3 x 5

 

  • 40% of 90% of 1-RM: 45 lb
  • 50% of 90% of 1-RM: 60 lb
  • 60% of 90% of 1-RM: 70 lb

 

  • lat pull down: 5 x 8, 80 lb
  • DB chest press (on the floor): 5 x 8, 50 lb
  • Barbell bentover rows: 5 x 8, 65 lb
  • Cable crossover: 5 x 8, 40 lb

Ab workout:

  • Decline medicine ball sit ups: 4 x 20, 6 lb
  • plank: 4 x 30 seconds

Cardio workout:

  • Sprints (6x): 30 seconds
  • stair stepper: 20 minutes, level 7
  • jump rope (6x): 30 seconds

 

Monday|Powerlifting|Week Three

Road To Powerlifting

Being that I am on week three now of this powerlifting stuff, I have to admit that I love it, I really, really love it. While it is NOT my own program, I think I will stick with this one until it stops offering me results.. or until I get bored enough to stop. Hopefully by the end of next week, I will be able to show you some results & improvements in my numbers. 

 
 
  • Standing Barbell shoulder press: 3 x 5, 3, 1

 

  • 75% 1-RM: 3 x 5, 57 lb ( I used 60 lb)
  • 85% 1-RM: 3 x 3, 65 lb
  • 95% 1-RM: 3 x 1, 72 lb ( I used 70 lb)
  • 95% 1-RM (based off my true 1RM at 100 percent): 80 lb singles ( I did 3 sets)

 

  • Cable Upright row: 5 x 15, 40 lb
  • Front to side lateral raises: 5 x 15, 10 lb
  • Pull ups: 5 x 6

Conditioning and cardio:

  • Sprints: 30 seconds, 100m, 10 times
  • Jump rope: 45 seconds, 5 times
 
  • Upright stationary bike: interval training (20 minutes total)
  1. Rpm 80-90, level 8, 2 minutes
  2. Level 20, rpm 30+, 5 minutes
 

 

Thursday|Road To Powerlifting|Cycle One|Bench Press

  • Barbell bench press: 3 x 5
  1. 65% 1RM: 76 lb
  2. 75% 1RM: 90 lb
  3. 85% 1RM: 105 lb, 5 max reps
  • DB chest press: 5 x 15, 40 lb
  • DB row: 5 x 10, 40 lb
  • Incline DB chest press: 5 x 15, 40 lb
  • Push ups: 5 x 10

Cardio session:

  • Sprints(10x): 30 seconds 
  • Stair stepper, 20 minutes, level 3

90% 1RM: 117 lb – this is what I used to get my percentages for the above numbers.