Subscribe: The Reinvention Tour
http://zenprimer.blogspot.com/atom.xml
Added By: Feedage Forager Feedage Grade B rated
Language: English
Tags:
assisted  calf raises  calf  curls  hoist  leg  lifefitness iso  lifefitness  pounds  press  raises  rep set  rep  set  sets 
Rate this Feed
Rate this feedRate this feedRate this feedRate this feedRate this feed
Rate this feed 1 starRate this feed 2 starRate this feed 3 starRate this feed 4 starRate this feed 5 star

Comments (0)

Feed Details and Statistics Feed Statistics
Preview: The Reinvention Tour

The Reinvention Tour



More than an experiment in Westside, Prilepin, and Periodization, this is my experiment in sports performance and endurance.



Updated: 2017-03-17T17:05:36.263-07:00

 



Lower Body Day

2016-07-20T11:47:07.984-07:00

Conventional Deadlifts (255): 135x11, 11x 10, 10 reps


Calf Raises to failure for each deadlift set


Hoist Roc-It Seated Leg Curl: 33x5, 60x5, 97x5, 133x5, 167x5, 199x1, 97x15


LifeFitness Seated Calf Raises: 95x11x4


Smith Machine Squat: 90x11, 11, 10, 10 reps


Swiss Ball Jackknife: 4 sets to failure


3-mile walk



Ending The First Week Back On A Good Note

2016-05-22T23:59:39.392-07:00

Thursday:

LifeFitness Treadmill: 50 minutes at 3.0 MPH, Random setting, Level 7.


Friday: Hips are so tired.  Didn't run Day Three.


Saturday: Trained Jo, did some of her workout including the squats and chins on a machine.


Sunday (10:00 AM):

Bodyweight in the morning: 258 pounds.  Sob!!!!


Hoist Neutral Grip Chinup: started at 160 pounds of assistance for 5 reps and hit a 5 RM at 130 pounds of assistance.

MARPO Kinetics Seated Rope Pull: 4 sets for time at Resistance Setting of 7


Superset:
Incline Bench Press: 45x5 to 135x5 in 15-lbs increments
Band Pullaparts: one set each set of bench presses to failure


LifeFitness Bicep Curl: 10x15, 20x12, 30x10, 40x8, 50x6, 60x4, 70x2


Week Two/Day Three of 13-week 5K running program: 8 intervals of 30 seconds running at 6.5 MPH and 4.5 minutes walking at 3.0 MPH



Training for a 5K & The Prowler Flu

2016-05-22T23:47:16.357-07:00

Tuesday:

Week Two/Day Two of 13-week 5K running program: 8 intervals of 30 seconds running at 6.5 MPH and 4.5 minutes walking at 3.0 MPH

Wednesday:

Deadlifts: worked up from the bar for 5 reps and kept adding 20 pounds until I hit a 5RM at 205 pounds.  Sad how far I have let myself slide since I retired from the Navy Reserves.

Standing Calf Raises: Done for each set of deadlifts to failure.

Deadbugs:  Done for each set of deadlifts to failure.

Lateral Sled Drags: 4 drags each side with a 45-lbs plate on the sled

When my ex-wife's sister, Jo, showed up for me to train her we concluded her workout with eight Prowler pushes for 40 yards and two 25-lbs plates.  I told her that we would choose which trip to take: she chose the trip with the slight decline which left me with the return trip at a slight incline.  We rested long enough with the other person's trip and maybe a few extra seconds as needed.  On trip 5 my nephew wanted to race me so I raced him up the hill with the Prowler, then spent a couple of minutes trying to walk off the spins and feeling of having to barf.  Needless to say, I got home and slept like a champ.




Push Downstairs

2016-05-25T22:29:33.706-07:00

Morning:

Got up early and took a 45-minute walk through the neighborhood.  Getting up early is such a drag.

Evening:

14" SSB Box Squat: Bar x 5, 95x5, 110x5, 125x5, 140x5

Standing Calf Raises: 1 set for each squat set

Deadbugs: 1 set for each squat set

Lateral Sled Drags: 4 trips per leg with 45 pounds on the sled

Swiss Ball Jackknife: 5 sets to failure

Prowler Pushes: 8 trips of 40 yards with 50 pounds

I'm so beat right now.  Screw homework!




Back in the Saddle w/More Later

2016-05-16T22:09:38.129-07:00

Sunday:

Day one of 13-week 5K running program: 7 intervals of 30 seconds running and 4.5 minutes walking.

Monday (Notation: Weight x Reps):

LifeFitness Shoulder Press: 15x5, 25x5, 35x5, 45x5, 55x5, 65x5, 75x5 (5RM)

LifeFitness Incline Bench Press: 35x10, 35x8

Superset:
LifeFitness Rows (Elbows In): 900x12, 90x10, 90x8, 90x7
Band Pull Aparts (Monster Minis0: sets of 4, 3, 2, 2 reps

Suitcase Carry (45-pound plate): 3 carries per arm for 40-yards.

EZ Bar Curl: 40x12, 40x10, 40x8, 40x6 reps

LifeFitness Treadmill: 50 minutes at 3.0 MPH, Random setting, Level 6.




DE Bench

2014-06-14T16:38:41.318-07:00

Dead Bench Press w/1-pr of chains: 80x3, 95x3, 115 lbs for 6 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

Assisted Chinups (Average Band): sets of 5, 4, 3, 3 reps

Inverted Rows w/Blast Straps: 3 sets of 3, 1 set of 2

Hammer Curls: 20x10x4

Birddogs: 4 sets



DE Squat/DL

2014-06-14T16:39:43.371-07:00

All notation: Weight x Reps x Sets

13" Straight bar Box Squat: 90x2, 115x2, 140x2x10

Bodyweight Calf Raises: Supersetted with each squat set

Conventional Deadlift: 155x1x10

GHR: sets of 6, 5, 4, 3, 2 reps

Band Single Leg Hip Thrusts (Monster Mini Bands): sets of 6, 5, 4, 3, 2 reps

Situps: sets of 17, 14, 10, 7, 4 reps




ME Bench

2014-06-08T21:51:46.532-07:00

Incline Bench Press: started from 55x5 and kept adding 20 pounds until I hit my 5 RM at 155 pounds.


Assisted Wide Pullups (Average Band): 3 sets of 3


Blast Strap Inverted Rows (Elbows In): 3 sets of 2


Sandbag Push Press: 3 sets of 8 with a 60-pound bag


Hammer Curls: 15x5, 20x5, 25x5, 30x5


Trap Bar Shrugs (54 pound bar): started with the bar and kept adding 20 pounds until I hit my 5 RM at 114.



ME Lower Body

2014-06-08T21:45:21.976-07:00

13" SSB Box Squat: started at 90x5 and kept adding 25 pounds until I hit my 5 RM at 215 pounds.


Wide Stance RDL: Started at 45x5 and kept adding 20 pounds until I hit my 5 RM at 165 pounds.


Bodyweight Calf Raises were supersetted with each set of squats and RDL.



Rust

2014-06-04T21:28:21.907-07:00

It's been a long time and I have a lot to catch up on.  I will explain that whole business this weekend.  Until then, here is today's workout, the one to get me started again.

Dead Bench Press w/1-pr of chains: 105 lbs for 7 clusters of 3, 20 seconds rest in between each rep, 1 minute between sets.

4-Board Press: 135x3, 155x3, 175x3

Inverted Rows w/Blast Straps: 2 sets of 3, 4 sets of 2

Barbell Curls: 45x10x3

Birddogs: 3 sets



5/3/1: Squat 5/3/1

2013-12-01T20:50:00.014-08:00

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 650x3, 725x4 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 160x3, 175x4 (Rep Out Set)

Standing Calf Raises: One set for each set of Leg Presses and Good Mornings

Hoist Seated Leg Curls: 183x5x5

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 11



5/3/1: Rows 5/3/1

2013-12-01T20:17:22.680-08:00

LifeFitness ISO Rows (Elbows In): 45x5, 70x5, 95x3, 115x5, 130x3, 145x5 (Rep Out Set)

Hoist Pec Deck: 60x10x4

Flat Bench Press: 135x6x4.  My chest quit before my triceps did.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 81x3, 2, 2, 1 reps

Swiss Ball Jackknife: failure at, 7, 6, 5, 4, 3, 2 reps

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 11



5/3/1: Deadlifts 3RM

2013-12-01T20:28:12.859-08:00

Sumo Deadlift: 145x5 180x3, 220x3, 220x5, 235x3, 250x5 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 5 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 85x5, 105x5, 115x5, 125x5, 135x4

Hoist Roc-It Leg Curls: 152x10x4


Lying Leg Raises: failure at 10, 8, 7, 6, 5, 4  reps

Finisher: LifeFitness Treadmill, Hill profile, 45 minutes at Level 10



5/3/1: Shoulder Press 3RM:

2013-12-01T20:37:32.365-08:00

LifeFitness ISO Shoulder Press: 40x5, 55x5, 70x3, 85x3, 90x3, 95x5 (Rep Out Set) 
LifeFitness ISO Row (Elbows Out): 85x15x3

Assisted Wide Neutral Chinup (Light Bands): sets of 5, 4, 3, 3 reps

Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 sets

LifeFitness Bicep Curls: 71x4, 4, 3, 3 reps

Pallof Press Isometric Holds: 30 x 5 holds per side

Finisher: LifeFitness Treadmill, Random Profile, 45 minutes at Level 10



5/3/1: Squat 3RM

2013-12-01T20:48:19.639-08:00

Hoist Compound Leg Press: 270x5, 385x5, 500x3, 610x3, 650x3, 690x5 (Rep Out Set) 
Arched Back Good Morning:  65x5, 95x5, 120x3, 150x3, 160x3, 170x5 (Rep Out Set)
 
Standing Calf Raises: One set for each set of Leg Presses and Good Mornings
LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6

Assisted Pistols (Average Bands): 4 sets of 4.   

Hoist Roc-It Leg Curls:  115x15x4

Decline Situps: 5 sets to failure
Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off



5/3/1: Rows 3RM

2013-12-01T20:55:55.219-08:00

LifeFitness ISO Rows (Elbows In): 55x5, 75x5, 100x3, 125x3, 130x3, 140x5 (Rep Out Set)

Hoist Pec Deck: 50x15x3

LifeFitness ISO Incline Bench Press: 35x5 to 105x3 in 10 pound increments.

Assisted Pullup (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 61x6, 5, 5, 4 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 12 intervals of 20 seconds on and 10 seconds off.



5/3/1: Deadlifts 5RM

2013-11-21T21:53:17.201-08:00

Sumo Deadlift: 135x5 165x5, 205x5, 220x5, 235x7 (Rep Out Set)

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 7.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 115x8x4

Hoist Roc-It Leg Curls: 79x5, 97x5, 115x5, 133x5, 152x5, 167x5, 199x5, 214x5 (5RM)

Swiss Ball Jackknife: failure at 5, 4, 3, 2, 2 reps

Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off



Week of October 29 - Nov 06: 5/3/1 3RM Week

2013-11-21T21:48:05.146-08:00

LifeFitness ISO Row (Elbows Out): 120x3, 125x3, 135x5 (Rep Out Set)Hoist Pec Deck: 50x10x4  Incline Bench Press: 115x 11, 9, 9, 8 reps  Assisted Wide Neutral Grip Chinup (Average Band): sets of 7, 6, 6, 5 reps LifeFitness Bicep Curls: 4 sets to failure with 41 pounds Decline Situps: 5 sets to failure Finisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. Hoist Compound Leg Press: 265x5, 375x5, 490x3, 605x3, 640x3, 680x5 (Rep Out Set) Standing Calf Raises: 6 sets to failure Arched Back Good Morning:  60x5, 85x5, 110x3, 140x3, 150x3, 160x5 (Rep Out Set)LifeFitness Seated Calf Raises (Initial Resistance - 95 lbs): 95x12x6Assisted Pistols (Average Bands): 4 sets of 4.   Hoist Roc-It Leg Curls:  133x10x6  Swiss Ball Jackknife: 5 sets to failure Finisher: Concept 2 Rower, 5 intervals, 300M on/1 minute off LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x3, 85x3, 90x5 (Rep Out Set) LifeFitness ISO Row (Elbows In): 125x8x4Hoist Roc-It Lat Pulldown (Pronated Grip): 84x10x4Hoist Assisted Dip Machine: 130 pounds assist x 15 reps for 3 setsLifeFitness Bicep Curls: 31x15x3Pallof Press Isometric Holds: 30 x 5 holds per sideFinisher: Jacob's Ladder: 10 intervals of 75 seconds on/60 seconds off. [...]



5/3/1: Shoulder Press 5RM

2013-11-19T22:40:41.655-08:00

LifeFitness ISO Shoulder Press: 35x5, 50x5, 65x3, 80x5, 85x5, 90x7 (Rep Out Set)

Assisted Wide Neutral Grip Chinup (Light Band): 4, 3, 3, 3 reps

LifeFitness ISO Row (Elbows Up): 105x10x4

Hoist Assisted Dip Machine (Weight is after assist): 133.5 x 10 x 4

LifeFitness Bicep Curl: 51x9, 8, 7, 6 reps

Core Engaged Dead Bugs: 5 sets of 4

Finisher: Jacobs Ladder, 10 intervals of 20 seconds on and 10 seconds off.  First time using the Tabata protocol and it was tough.  I was so out of breath afterward I could barely take a drink from the fountain.  This shall be a keeper as a finisher on my upper body days.



5/3/1: Squat 5RM

2013-11-19T22:30:21.250-08:00

Hoist Compound Motion Leg Press: 230x5, 345x5, 460x3, 575x5, 610x5, 650x7 (Rep Out Set)

Arched Back Good Morning: 55x5, 85x5, 115x3, 145x5, 155x5, 165x7 (Rep Out Set)

Calf Raises done to failure for each set of GM and Leg Press

Assisted Pistols (Average Band): 4 sets of 3. Leg Presses really took it out of me today.

Hoist Roc-It Leg Curls: 152x5x5

Lying Leg Raises: 5 sets to failure

Finisher: Concept 2 Rower, 5 intervals of 300M followed by 1 minute rest.



5/3/1: Rows 5RM

2013-11-19T23:01:26.135-08:00

LifeFitness ISO Rows (Elbows In): 50x5, 70x5, 90x5, 110x5, 130x5, 150x5 (Rep Out Set)
Hoist Pec Deck: 60x8x4

Flat Bench Press:125x9, 9, 8, 7 reps

Assisted Pullups (Light Bands): sets of 4, 3, 3, 2 reps

LifeFitness Bicep Curls: 41x12, 10, 9, 9 reps

Kettlebell Windmills: 20x8x5

Finisher: Jacobs Ladder, 10 intervals of 75 seconds on and 60 seconds off




5/3/1: Deadlifts 5/3/1

2013-11-19T22:45:04.994-08:00

Superset:
Sumo Deadlift: 155x3 185x3, 215x3, 245x5 275x3, 305x1. 
Calf Raises: 6 sets to failure

Superset:
Bulgarian Split Squats (Front Foot Elevated): 4 sets of 6.
LifeFitness Seated Calf Raises (Initial Resistance: 95 pounds): 105x10x4

Back Extensions: sets of 10, 9, 9, 8 reps

Hoist Roc-It Leg Curls: 133x10x4

Decline Situps: 5 sets to failure



5/3/1: Shoulders 5/3/1

2013-11-12T22:30:48.909-08:00

Hoist Assisted Dip Machine (Weight is Bodyweight minus Assistance): 85.6x5, 95.6x5, 125.6x3, 145.6x3, 165.6x2, 185.6x1, 215.6x2 (2RM).  I needed to see where I was on dips since I haven't tested them in a long time, so shoulder presses were relegated to being an assistance movement today.

LifeFitness ISO Shoulder Press: 60x10, 8, 6, 5 reps

Hoist Roc-It Mid-Row: 117x10, 130x10, 143x10, 155x10

Hoist Roc-It Lat Pulldown (Wide/Pronated): 86x10x4

LifeFitness ISO Row (Elbows In): 115x8x4.  Finally, this machine was freed up so I ditched bicep curls and did this.





5/3/1: Squat 5/3/1

2013-11-12T22:32:15.204-08:00

Superset:
Hoist Composite Motion Leg Press: 225x5, 333x5, 455x3, 565x5, 640x3, 715x4 (Rep Out Set)
Calf Raises: 6 sets to failure

Arched Back Good Morning: 55x5, 80x5, 105x3, 130x5, 150x3, 165x3 (Rep Out Set)

Hoist Roc-It Leg Curls:  183x5x5

Assisted Pistols (Average Bands): 4 sets of 4.

Lying Leg Raises: 5 sets to failure

LifeFitness Bicep Curls (Test): 31x3, 41x3, 51x3, 61x3, 71x3, 81x3 (3RM)
 



5/3/1: Rows 5/3/1

2013-11-11T23:07:16.241-08:00

LifeFitness ISO Rows (Elbows Up): 45x5, 65x5, 85x3, 110x5, 125x3, 140x3 (Rep Out Set)

Incline Bench Press:55x5, 75x5, 95x3, 115x3, 135x2, 155x1, 185x1, 205x1 (1RM)

Hoist Pec Deck: 40x12x4

Hoist Assisted Neutral Grip Chinup Machine: started at 150 pounds of assistance for 6 reps, then kept deducting 20 pounds of assistance for each set, until I could only hit one rep at 60 pounds of assistance (about 184 pounds of my own weight).

Core Engaged Dead Bugs: 5 sets