gpp-w2d2

Warm Up
hip crossovers: x10
lunge: x10
reverse lunge: x10
lateral lunge: x10
medicine ball squat: x10
medicine ball rotation: 15
medicine ball situps: 15

Lifting
front squat: 95×8
squat: 135×6, 185×6, 225×8
barbell press: 45×8, 95×8, 135×8
standing calf raise: 135×10, 155×8
stiff-leg deadlift: 135×6, 175×7

April 29, 2009 | Filed Under lifting | Leave a Comment

gpp: w2ssc1

Bike today, 25 minutes. I was hoping to get outside today instead of the gym, but the rain and forty degree weather didn’t cooperate.

Long day of meetings ahead, I have 2.5 hours of non-meeting time today. It’s hard to bounce from productivity mode to meeting-mode with much success.

April 28, 2009 | Filed Under lifting | Leave a Comment

gpp-w2d1

Week two of general physical preparedness. Starting to increase the volume for warm-ups and adding more core work.

Warm Up
hip crossovers: x10
lunge: x10
reverse lunge: x10
lateral lunge: x10
free squat: x10
medicine ball rotation: 12
medicine ball situps: 12

Lifting
bench: 135×12, 165×12, 192×12
barbell row: 135×18
dumbbell press: 45×15
bent-over dumbbell raise: 25×17
dumbbell curl: 60×16
tricep rope pressdown: 6×15, 8×20

April 27, 2009 | Filed Under lifting | Leave a Comment

gpp-w1d3

Pretty rough workout, I was wiped out after the third set of squats. It’s pretty obvious that I let my conditioning get away from me.

Warm Up
front squat: 45×10
lunge: 45×5
reverse lunge: 45×5

Lifting
squat: 135×8, 165×8, 195×12, 195×10
barbell press: 45×10, 95×8, 115×8, 115×8
stiff-leg deadlift: 115×12 (two sets)
seated calf-raise: 90×12, 90×10
lat pulldown: 8×12, 10×10 (two sets)

April 24, 2009 | Filed Under lifting | Leave a Comment

gpp: w1hiit1

I can find nothing interesting to write about cardio work, it just has to be done.

HIIT: 20 min bike

April 23, 2009 | Filed Under lifting | Leave a Comment

gpp-w1d2

Warm-up
hip crossovers: x10
lunge: x10
reverse lunge: x10
lateral lunge: x10
free squat: x10
planks: 2x45sec

Lifting
incline bench: 135×6, 165×6, 195×8
dumbbell row: 70×8, 90×6, 100×8
dumbbell flyes: 35×8, 45×8
bentover dumbbell raise: 20×8, 30×7
overhead tricep extension: 40×10, 55×10, 65×7
dumbbell curl: 30×8, 40×6

April 22, 2009 | Filed Under lifting | Leave a Comment

gpp: w1ssc1

Slow day today, steady state cardio for 25 min on the bike. Yep, as boring as it sounds.

April 21, 2009 | Filed Under lifting | Leave a Comment

gpp-w1d1

Starting a new lifting program. I’ve left out conditioning for a long time and focused mostly on explosive lifting for too long. Since I’ve put on 20lbs over the last year it is time to start pushing my aerobic levels. I’ve also been sore more often and not recovering very quickly. It really sucks to do squats one day and continue walking hobbled for the next five days.

Warm-up
hip crossovers: x10
lunge: x10
reverse lunge: x10
lateral lunge: x10
free squat: x10
reach: x10
medicine ball rotations: x10 3 kg
medicine ball sit-ups: x10 3 kg

Lifting
squat: 135×15, 155×14
stiff-leg deadlift: 115×15
barbell press: 95×15
standing calf-raise: 45×25

Cardio
bike: 10min at level 5 steady-state cardio (ssc)

April 20, 2009 | Filed Under lifting | Leave a Comment

workout: r1w3 upper-body

Good workout this morning hitting upper-body. Focused on keeping the heart-rate up and combinations of lifts. Bench + Neutral Press + flys in sequence with no pause between lifts.

dumbbell shoulder press: 45×10, 55×8, 65×6
dumbbell bench: 60×10, 70×8, 80×6
dumbbell neutral press: 60×8, 70×5, 80×4
dumbbell flys: 30×6 (three sets)
single-arm bench: 80×6 (two sets)
dumbbell overhead row: 80×6 (three sets)

April 17, 2009 | Filed Under lifting | Leave a Comment

workout: r1w3 mixed

Pretty lousy day at the gym. My right hamstring cramped up about halfway through my tabita-squat session. I had to shift over to some shoulder work for the rest of the morning.

front-squat: 45×10, 95×6 (three sets)
shoulder press: 45×12, 95×10, 115×8, 135×6 (three sets)
front shoulder raises: 20×10 (three sets)
side shoulder raises: 20×8 (three sets)

April 16, 2009 | Filed Under lifting | Leave a Comment