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ATLAS64
05-20-13, 8:29 pm
Saturday

1.5 light jog with tons of hill sprints in the North Georgia mountains. Was luck enough to go to a wedding at a log cabin.

Today

Lower Day

Agile 8
Deadlift
135x5
225x3
315x2
360x1
335x8

Leg press
2p x10
4p x10
6p x15 x12

Abd/add 2x20

Straight leg sit-ups with 10lbs
x60

Body weight 193lbs
Done

ATLAS64
05-23-13, 1:04 am
Dynamic Warm-Up

4x400 meter sprints (Sprinted a lap; walked a lap)

Cool down stretching

BW 194lbs

ATLAS64
05-23-13, 1:08 am
No longer focusing on powerlifting; however, I am trying to stay as strong as possible. I am preparing to enter the military next year so I have upped my conditioning and lost about 35lbs so far. Goal is to stay around 190-195lbs and get as strong and conditioned as possible at this weight.

ATLAS64
05-23-13, 2:51 pm
Incline
barx12
95x5
135x5
185x3
225x2 (paused)
260x1
205x10

DB Military
65x16
65x12

Hammer Pulldown
5x10

DB Curls 3x12-18

Triceps Pushdowns 3x12-15

DONE

BW 194lbs

ATLAS64
05-26-13, 6:24 pm
a.m. 1.5 mile light jog 13:00 min pace

p.m. walk 2 miles

ATLAS64
05-26-13, 6:25 pm
Squat (no belt)
bar x 10
135x5
185x5
225x3
275x2
315x1
345x1
315x10
295x10

Leg Curls/Adductors 2x12-15
Abs x lots

bw: 195lbs

DONE

ATLAS64
05-26-13, 7:32 pm
1) Powerlifting Meet August 10

2) Couple 5k's

3) After my powerlifting meet I am going to do a sprint triathalon sometime in the fall.

ATLAS64
05-28-13, 12:31 am
45 minutes easy cardio

ATLAS64
05-28-13, 4:53 pm
Close Grip Bench
bar x10
95x10
135x5
185x4
225x3
275x1 (paused)
300x2 (paused)
225 3x5 (paused)
185x20

DB Military
2x12

Chest Supported Row
5x10

BB Curls 3x12-15

Body Weight 194lbs

DONE

ATLAS64
05-28-13, 11:10 pm
4 mile hike up and down/around Kennesaw Mountain (lots of fascinating Civil War history)

ATLAS64
05-28-13, 11:33 pm
Week 1

Day 1
Squat 5-4-3-2-1; 1x6-12
Rows 4-5x10-15
Leg Curls 3x10-15
Abs

Day 2
Close Grip Bench 5-4-3-2-1; 1x6-12
DB Incline 2x10-15
Side Laterals 3x10-20
Curls 3x10-20

Week 2

Day 1
Deadlift 5-4-3-2-1; 1x5-8
Leg Press 3x12-20
Lat Pulldowns 4-5x10-15
Abs

Day 2
Incline 5-4-3-2-1; 1x6-12
DB Flat (palms in) 2x10-15
Side Laterals 3x10-15
Curls 3x10-20

Conditioning 2-3x per week (Swimming 500-1000 yards , 1.5 mile run, 200-400 m intervals, long bike ride, hike...whatever I feel like that day)

ATLAS64
05-30-13, 2:50 pm
Week 1

Day 1
Squat 5-4-3-2-1; 1x6-12
Rows 4-5x10-15
Leg Curls 3x10-15
Abs

Day 2
Close Grip Bench 5-4-3-2-1; 1x6-12
DB Incline 2x10-15
Side Laterals 3x10-20
Curls 3x10-20

Week 2

Day 1
Deadlift 5-4-3-2-1; 1x5-8
Leg Press 3x12-20
Lat Pulldowns 4-5x10-15
Abs

Day 2
Incline 5-4-3-2-1; 1x6-12
DB Flat (palms in) 2x10-15
Side Laterals 3x10-15
Curls 3x10-20

Conditioning 2-3x per week (Swimming 500-1000 yards , 1.5 mile run, 200-400 m intervals, long bike ride, hike...whatever I feel like that day)



Going to modify some stuff so it is easier on my shoulders to swim each week. I read Sanchez's article several years ago and just in the last year I have gone to training twice per week and it has made a HUGE difference in recovery. Nowhere near as strong as I was but I can still hit "ok" numbers with all of the running and swimming I am doing. I have swapped my goals because I am currently in the process of joining the military and the job I am preparing for requires a descent amount of running and swimming. Twice per week lifting has allowed me to keep my y chromosome while embracing endurance training.

Week 1

Day 1
Squat- top set of 3-8
Leg Ext/BSS/Lunges 3x10-15
Leg curls 3x10-15
Abs

Day 2
CG Bench- top set of 3-8
T-Bars 4x10-12
DB Incline 2x8-12
Accessory Work (1-3 exercises): Dumbbell Side Laterals, DB Curls, Pushdowns, Rear Delt Flyes, Upright Row, Band Pushdowns, Bar Curls, Preacher Curls, Front Raises, Defranco Shoulder Complexow

Day 1
Deadlift- top set of 3-6
Leg Ext/BSS/Lunges 3x10-15
Leg Curls 3x10-15
Abs

Day 2
Incline Bench- top set of 3-8
Pull-downs 4x10-12
Dips (weighted)/DB Flat (palms in) 2x10-15
Accessory Work (1-3 exercises): Dumbbell Side Laterals, DB Curls, Pushdowns, Rear Delt Flyes, Upright Row, Band Pushdowns, Bar Curls, Preacher Curls, Front Raises, Defranco Shoulder Complex

*Top sets will mostly be 5's. Will do 8's for fun sometimes.

ATLAS64
05-31-13, 4:52 pm
1.75 mile run (lots of hills)

ATLAS64
06-02-13, 2:06 pm
Deadlifts
135x5
225x3
315x3
405x2
375x3
*hook grip on everything. Did not push reps bc of lower back soreness from hills. In two weeks I will come back for 365-375x8 and go up from there.

HS Pulldowns 4x10

Leg Ext 3x15-20
Leg Cursl 3x12-15

Machine Abs 3x12

DONE


Combining endurance training and strength training is a bitch...but I am making it work.

ATLAS64
06-04-13, 8:06 pm
Incline
Barx10
95x10
135x8
185x8
205x8(easy)

Dips
3x12-15 with 45lbs

EZ bar curls
3x12

Side laterals
2x12

Pushdowns
2x15

Body weight 195lbs

ATLAS64
06-06-13, 8:40 pm
Yesterday
2 Mile Race Pace Run +2 mile hiking

Today

Squat
225x8
275x8
315x12
330x7

T-Bar Row
1p x10
2p x10
3p x 10
3p+25 x 10

Hamstring Curls
3x12-15

Lat Pulls
2x12

ATLAS64
06-07-13, 4:53 pm
2.5 Mile Trail Run..sprinted the last 3/4 mile because it started pouring rain haha.

ATLAS64
06-08-13, 7:06 pm
3.5 miles hiking

ATLAS64
06-09-13, 11:26 pm
Incline
45x10
95x10
135x8
185x8
210x4 (called the set bc I felt like crap)
185x10

DB Flat
4x10 across

Pushdowns
4x12

Seated Side Laterals
3x12

Conditioning: 1.35 mile run

Stretch

DONE

Fun workout..much different from the norm for me.

ATLAS64
06-11-13, 9:41 pm
Front Squat
Bar 2x10
135x10
185x10
225x10
265x5
315x1
225x15

RDL
135x5
185x5
225x5
275 2x5

Leg ext/leg curl 3x20

Hanging leg raises 5x12-20

DONE

Great workout nothing felt heavy.

ATLAS64
06-14-13, 4:45 pm
Close Grip
95x10
135x10
185x10
225x12
265x5
185x10

DB Row
4x10 to top set

DB Military Press 3x12 to top set

Lat Pulldowns 3x12 to top set

Pushdowns x a lot

DONE

Going to work the 3-8 range on first movements from now on.

ATLAS64
06-19-13, 6:25 pm
Yesterday

Boxing session for 50 minutes

Today: Upper Lifting

Incline
bar x10
95 2x5
135x5
185x3
225x2
240x1
185 3x6

Chins
bw x5
20lbs x6, x6, x6, x5
bw x8
bwx5

Push-ups
x20
x20
x25

Curls
4x12-20

*Shoulders were worn out from boxing yesterday, so I went light today. I will not be boxing the day before lifting anymore. The boxing sessions are mostly instructional and do not require a great deal of cardio; however, they do wear out my shoulders for lifting.

*Received good news from my recruiter today... One step closer to serving my country.


Pushdowns
4x10-15

DONE

ATLAS64
06-20-13, 11:28 pm
Boxing 50 minutes- today there was a lot of HIIT mixed into the class instruction...so I did not need to run at the end.

Mizzarler
06-21-13, 1:14 am
congrats man still gettin some good session in, you should put a belt on and try to squat 365x20 I'm srue you'd be close...and call me back

ATLAS64
06-24-13, 10:29 pm
Few days ago:

Back Squat
barx10
95x10
135x5
185x5
225x3
275x3
315x1
345x1
315x5
300 3x8

Leg Curls
x20, x15, x12, x10

DONE

Yesterday
Walk 30 minutes

Today- Light pressing because I felt like shit.
Close Grip Bench
barx10
135x5
185x4
225x3
270x1 (5 second pause)
185x18
185x15
185x12

Chest Supported Row
x15, x12, x12, x12, x12, x10

DB Military
50x16
50x14

EZ Bar Curls
3x20

DONE

ATLAS64
06-24-13, 10:44 pm
Been thinking about this a good bit probably going to do something along these lines because it worked when I was training for strongman.

Week 1

Day 1
Incline 5-4-3-2-1; 3x5 across or 1x8-12
Chins 4-6x5-12
Dips/DB Press 2-3x8-15
Curls 5x10 or 3x20

Day 2
Squat 5-4-3-2-1; 3x5 across or 1x8-12
RDL 3x10-12 OR Leg Curls 3x12
Abs

Week 2

Day 1
Close Grip Bench 5-4-3-2-1; 3x5 across or 1x8-12
Row Variation 4-6x8-15
DB Military/DB Incline 2-3x8-15
Curls 5x10 or 3x20

Day 2
Deadlift/Deficit Deadlift/Box Deadlift 5-4-3-2-1; 2x3 or 1x5
Front Squats/Leg Press/Hack Squat 3x10-12
Abs


I like this because I do not have to unload and I can continue to condition VERY hard.

ATLAS64
06-26-13, 12:01 am
Warm-up + Stretching

2 mile Run

DONE

ATLAS64
06-27-13, 3:26 pm
Front Squat (not belt)
bar x10
135x3
185x3
225x3
265x1
5x3 with 195 EMOM

Deficit Deadlift (no belt, no chalk, and hook grip on all sets)
135x3
185x3
225x3
275x3
315x1
365x1
295x7 ....no chalk made this suck

Leg Curls
4x10

Ab Roller 3x15

Body Weight 192lbs
DONE

Running an easy 5K on the trails this weekend with my girlfriend. I have pretty much figured out I can get away with running twice per week and doing light swimming or elliptical work on 1-2 other days. My times are improving really without putting too much effort into running. I want to destroy the PFT test next summer or fall when I report for duty (hopefully if I am picked).

My goal has been met. I lost 30lbs to join either the Air Force or Navy. Now my strength is slowly coming back.

ATLAS64
06-30-13, 11:47 am
Very slow 2.45 mile trail run yesterday. Heat was around 89 degrees and the humidity just plain sucked. Note to self...wake up earlier and run when the sun is not directly over head.

ATLAS64
07-01-13, 12:42 pm
Awful session:

Incline
barx10
95x5
135x4
185x3
225x1
4x5 with 170

Weighted Dips
45lbs x 16
70lbs x 10

Chins
bw x 3
25lbs x 5
10lbs 5x5
bw x 10

Face Pulls 3x20

EZ Bar Preacher Curls 1x20 1x25

DONE

AWFUL effing session.

I moved a shit load of furniture yesterday and it showed today.

Mizzarler
07-03-13, 4:12 pm
Yea moving crap never helps before lifting we've all had shitty workouts from time to time, no big deal rest up and hit hard next week, like your new split too bro