P3.2W7D4
Tabita: 45 lbs 15x15x3
overhead squat: x7
swings: x6
rows: x12
front raise: x8
Arms:
standing curl: 30×8 (eight sets)
overhead extension: 70×8 (eight sets) [combo w/ curl 60 sec b/w]
barbell curl: 70×6, 80×6, 90×5 (two sets) [45 sec b/w]
triceps pressdown: 11×8, 13×6, 14×6 (two sets) [45 sec b/w]
P3.2W7D3
Hamstrings / Abs:
leg curl: 6×8 (five sets) [45 sec b/w]
stiff leg deadlift: 135×6 (five sets)
hanging leg raise: x8 (five sets) [combo w/ sld 60 sec b/w]
pulldown abs: 12×8, 14×6, 15×6 (two sets) [45 sec b/w]
seated calf raise: 90×8 (five sets) [45 sec b/w]
medicine ball crunch: x12 (two sets)
medicine ball rotation: x12 (two sets)
P3.2W7D2
Back:
deadlift: 135×3, 185×3, 225×3, 265×3 (six sets) [45 sec b/w]
barbell row: 135×6, 165×6, 185×6 (two sets) [45 sec b/w]
wide pulldown: 8×10, 10×10 (four sets) [60 sec b/w]
hip crossover: x12
medicine ball rotation: x12
medicine ball crunch: x12
P3.2W7D1
Pretty good workout even with a lousy nights sleep.
Tabita: 75 lbs 20x10x3
front squat: 7,6,5
press: 7,6,5
stiff-leg deadlift: 7,6,5
hang clean: 4,4,3
Chest / Shoulders:
incline bench: 135×6, 165×6 (eight sets) [45 sec b/w]
flys: 40×12 (four sets) [60 sec b/w]
front raise: 20×8 (four sets)
bent-over side raise: 20×8 (four sets)
P3.2W6D5
Quads / Calves:
wide squat: 135×3, 185×3 (six sets) [45 sec b/w]
zercher squat: 956, 115×6, 135×6, 155×3 [60 sec b/w]
standing calf raise: 135×6, 155×6, 185×6 [45 sec b/w]
medicine ball rotation: x12, x12
medicine ball crunch: x12, x11
P3.2W6D4
Back on schedule. Just about half-way finished with this phase and I’m feeling a bit burned out. It’s harder for my to feel progression when I’m not measuring max efforts. It does seem to be a little easier on my system and I’m not in pain nearly as much.
One more phase left and then I think I’ll be retiring this portion of the blog. I wanted to document the effort and results of a year of focused lifting and that’s pretty much over.
tabita: 75 lbs x3
press: x8 (three sets)
hang clean: x3 (three sets)
zercher squat: x5 (three sets)
row: x8 (three sets)
arms:
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 70×8 (eight sets) [45 sec b/w]
reverse curl: 70×6 (two sets) [45 sec b/w]
single arm cable triceps: 5×12 (two sets) [45 sec b/w]
cable curl: 7×12, 8×10 [60 sec b/w]
P3.2W6D3
tabita: 75 lbs 10x20x5
front squat: x5 (five sets)
press: x8 (five sets)
hamstring / abs:
leg press: 270×12 (four sets)
calf press: 270×12 (four sets) [60 sec b/w]
single leg barbell deadlift: 45×5 (three sets) [45 sec b/w]
pulldown abs: 12×8, 14×8, 15×8 (two sets) [45 sec b/w]
P3.2W6D2
tabita: 45 lbs 10x20x3
overhead squat: x5, x5, x5
swing: x5, x5, x5
row: x12, x15, x15
back:
chins: x3 (six sets) [45 sec b/w]
close grip pulldown: 8×12 (four sets) [45 sec b/w]
medicine ball crunch: x12, x12
medicine ball rotation: x12, x10
leg raise: x10. x10
P3.2W6D1
More catching up.
tabita: 65 lbs 15x15x3
press: x11, x10
stiff deadlift: x13, x8
hang clean: x5, x4
chest / shoulders
dumbbell incline: 55×8 (six sets) [45 sec b/w]
parallel press: 60×6, 65×6 (two sets) [45 sec b/w]
cable fly: 5×12 (three sets) [45 sec b/w]
side raise: 30×8 (eight sets) [30 sec b/w]
front plate raise: 45×8 (six sets) [30 sec b/w]
P3.2W5D5
Catching up .. had to change things around, folks were using the squat racks for curls. Folks like that should be set on fire.
quads / calves
clean: 95×5, 95×4, 95×3, 95×2
leg press: 230×6, 250×6, 270×6, 290×6, 310×6
calf press: 230×6, 250×6, 270×6, 290×6, 310×6
leg extension: 90×12, 135×10, 180×8, 225×5
single lead deadlift: 45×6 (two sets)
front squat: 45×8 (three sets)
twitter: mjladd- mjladd: RT @lusis: I give up. You fuckers go ahead and call people "devops". I'm going to be over here with the sysadmins and developers keeping ... February 7, 2012
- mjladd: Second kernel panic of the day under OS 10.7.3 makes me cranky. February 4, 2012
- mjladd: @csepic He's one of my longtime favs and seemingly the nicest musician I've ever seen. February 3, 2012
- mjladd: There are few things as fine as Bill Frisell playing guitar .. but Mr. Frisell playing Beatles tunes is exquisite. http://t.co/LhzraNSC February 3, 2012
- mjladd: George Pelecanos (writer/producer of The Wire & Treme) does IAMA on reddit. http://t.co/KcvbwEcC February 3, 2012
- mjladd: @jnewfry Googling has led me to http://t.co/hSHWxrrF .. which has way too many moving parts for a website. February 1, 2012
- mjladd: @smackaysmith Who wouldn't? February 1, 2012
- mjladd: Trying to get away with using 'fondant' in an IT job description .. February 1, 2012
- mjladd: RT @allspaw: "NoOps" beats "cloud", "agile", and "SOPA" as the dumbest marketing term ever coined in my field. http://t.co/53On2fZf #devops February 1, 2012
- mjladd: RT @allspaw: Attributes of a good VP of TechOps: http://t.co/q7ThhZmt (my answer) #devops January 31, 2012
- last.fm
- The Adam Carolla Show – Adam Carolla Show: Shawn Hatosy February 8, 2012
- James Farm – Star Crossed February 7, 2012
- James Farm – Chronos February 7, 2012
- James Farm – Bijou February 7, 2012
- James Farm – Polliwog February 7, 2012
- James Farm – Coax February 7, 2012
- Frightened Rabbit – Keep Yourself Warm February 7, 2012
- Frightened Rabbit – I Feel Better February 7, 2012
- Frightened Rabbit – The Modern Leper February 7, 2012
- We Were Promised Jetpacks – Ships With Holes Will Sink February 7, 2012