NEPTUNE1939's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=NEPTUNE1939 NEPTUNE1939's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Relentless day 153, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5938379 <img src="http://photosaws.sparkpeople.com/guid/0a0fbb35-805d-413f-89cc-78fa68609388.png"> <BR> <BR> Going to take it easy today. <BR> <BR> <img src="http://photosaws.sparkpeople.com/guid/8960fdf7-bf55-4860-9b0c-9c539f17577a.jpg"> Tue, 2 Jun 2015 09:44:40 EST Relentless day 152, 2x4 Routine, Workout 25, Back Squat & Floor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5937970 <img src="http://photosaws.sparkpeople.com/guid/84150c94-71de-46d1-900b-94da587b9f55.jpg"> <BR> <BR> This is Deload Week, All lifts are 80% of 1 Rep Maximums or less. In progressive weight lifting one should better last weeks efforts in number of Sets, Reps, and/or weight volume. If you stay with it your body is forced to adapt. <BR> <BR> Back Squat at 64% 1RM; 10 Sets, 53 Peps, 5746 Lbs completed in 41 Minutes. <BR> Floor Press at 70% 1RM; 8 Sets, 70 Reps, 5000 Lbs completed in 30 Minut... Mon, 1 Jun 2015 15:48:07 EST Relentless day 147, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5937230 <img src="http://photosaws.sparkpeople.com/guid/308fad6b-7c27-45b5-aec4-7ff5f014ea17.jpg"> <BR> <BR> OK Sparkers; here’s a rundown on the Strength Training 2x4 Routine developed by Bret Contraras. Overall it is a great compound workout routine. <BR> <BR> To refresh; Bret paired up 8-compound exercises; <BR> 1) Back Squat with Floor Press; <BR> 2) Military Press with Block Pull; <BR> 3) Bench Press with Front Squat; and <BR> 4) Deadlift with Close Grip Bench Press. That amounts to 2... Sun, 31 May 2015 10:58:40 EST Relentless day 146, 2x4 Routine, Workout 24, Close Grip Bench Press, Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5936869 <img src="http://photosaws.sparkpeople.com/guid/c2dc937c-529d-47cc-b01c-4794d67c0f1c.png"> <BR> <BR> Primary was Close Grip Bench Press; new 1RM 145 Lbs. 10 Sets, 80 Reps, 6,440 Lbs. Completed in 38- Minutes. <BR> <BR> Secondary was Deadlift at 60% 1RM with heaviest weight at 175 Lbs. 6 Sets, 50 Reps, 7,550 Lbs. Completed in 29-Minutes. <BR> <BR> By the time I finished the temperature in my workshop was 84 degrees. <em>198</em> <BR> <BR> Rest up Sparkers, drink plenty of H2O. <e... Sat, 30 May 2015 16:21:51 EST Relentless day 145, Recovery, Walk, Gardening http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5936304 <img src="http://photosaws.sparkpeople.com/guid/efe4da70-15f9-4f6c-ad6d-2800ca508d70.jpg"> <BR> <BR> It's a great day to recover from yesterday's workout. It's pleasant outside so taking care of the landscape is a great day to tend to the landscaping. Why I even fetched the lawn clipper for DW. <em>334</em> <em>211</em> <BR> <BR> Have a great day. <em>104</em> <BR> <BR> Fri, 29 May 2015 13:44:00 EST Relentless day 146, 2x4 Routine, Workout 23, Front Squat, Bench Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5935897 <img src="http://photosaws.sparkpeople.com/guid/db6117e1-78ae-46f6-bc84-cd480a2f22f6.jpg"> <BR> <BR> Primary - Front Squat; new 1RM 175 Lbs; 12 Sets, 48 Reps, 5,690 Lbs completed in 34-min <BR> <BR> Secondary at 80% 1RM; 9 Sets, 105 Reps, 6,675 Lbs completed in 25-min. <BR> <BR> Total Workout; 21 Sets, 153 Reps, 12,365 Lbs or 6.18 tons. <BR> <BR> It was a great day Sparkers. <em>104</em> Thu, 28 May 2015 20:22:19 EST Relentless day 145, Recovery, Walk, House Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5935168 <img src="http://photosaws.sparkpeople.com/guid/b6eb3d3b-afb0-42f2-81e9-7107e56b3e3c.jpg"> <BR> <BR> Today I finished repairing the weathered south façade. Yep, ladder put away, tarp removed, tools cleaned, etc. Now I can relax pending DW's return tomorrow. <img src="http://photosaws.sparkpeople.com/guid/174d63bf-9e88-495c-ac1f-f28de2172ed1.jpg"> <BR> <BR> Enjoy the day Sparkers. <em>244</em> Wed, 27 May 2015 13:00:15 EST Relentless day 144, 2x4 Routine, Workout 22, Block Pull & Landmine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5934794 <img src="http://photosaws.sparkpeople.com/guid/dc0f0676-3c82-484f-acf8-46bd44b56099.jpg"> <BR> <BR> <em>345</em> day; primary was 3-1/2 inch Block Pull Deadlift. I busted through the 300 Lb. mark with 1x1x315 Lbs. <em>244</em> <BR> <BR> But it drained me of Glycogen & it took me 5-minutes to recover from that one set before I pushed the envelope with lighter weights. Final was 8 Sets, 49 Reps, 9,190 Lbs. Completed the Block Pull in 51-minutes. That ended my morning session un... Tue, 26 May 2015 21:35:42 EST Relentless day 143, Recovery, Walk, House Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5933927 <img src="http://photosaws.sparkpeople.com/guid/0455fe5d-9acf-42c5-a54c-9244439007b5.jpg"> <BR> <BR> Hi Sparkers, no rain today so there are no excuses for finishing repair work on the façade above the garage roof line. DW returns Thursday so high ladder work should be completed. Haven't told her what I was doing as she tends to worry. I get more accomplished when she's away. <em>334</em> <BR> <BR> Have a great day. <em>213</em> Mon, 25 May 2015 11:03:16 EST Relentless day 142, 2x4 Routine, Workout 21, Floor Press, Back Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5933623 <img src="http://photosaws.sparkpeople.com/guid/35c97285-6c00-49f9-87cc-1c74108c771f.jpg"> <BR> <BR> Primary was Floor Press; set a new 1RM of 150 Lbs; 9 Sets, 67 Reps, 6,320 Lbs. Completed Sets in 21 Minutes. <em>104</em> <BR> <BR> Secondary was Back Squat with 80% 1RM or 176 Lbs; 6 Sets, 43 Reps, 5,488 Lbs. Completed Sets in 20-Minutes. <em>12</em> <BR> <BR> Total Workout: 15 Sets, 110 Reps, 5,488 Lbs or 5.90 tons. <em>224</em> <BR> <BR> Hope your day went well. Thundersto... Sun, 24 May 2015 19:30:59 EST Relentless day 141, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5933074 <img src="http://photosaws.sparkpeople.com/guid/de7e34a2-9176-4aac-b5df-02e3ac308424.jpg"> <BR> <BR> Well Sparkers, not everyday can go as planned. <em>39</em> I was going to work on the façade above the garage roof but we have thunderstorms <em>54</em> & <em>27</em> again. Not a good time to be above a wet roof line; I have no intention on becoming "Crispy Critter". <em>40</em> <BR> <BR> I did however walk & did my isometric routine then made a Costco run taking our thr... Sat, 23 May 2015 15:16:07 EST Relentless day 140, 2x4 Routine, Workout 20, Deadlift & Close Grip Bench http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932643 <img src="http://photosaws.sparkpeople.com/guid/47a62ded-5851-4387-a479-1198d41a3e84.jpg"> <BR> <BR> Had a great workout; set a new Deadlift 1RM of 1x1x295. Just a little ways to go for that 300 Lb. Mark. 8 Sets, 85 Reps, 7,140 Lbs. Workout lasted 49-Min; one needs a longer rest period, up to 3-min, between sets when lifting heavy loads. <em>104</em> <em>244</em> <BR> <BR> Close Grip Bench Press; 8 Sets, 84 Reps, 6,180 Lbs. Completed in 20-Min. <BR> <BR> Total workout: 17 Sets, ... Fri, 22 May 2015 16:53:34 EST Relentless day 139, Recovery, Walk, House Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5932097 <img src="http://photosaws.sparkpeople.com/guid/77ff6767-dbe4-46be-9aaa-8220109a5ae5.jpg"> <BR> <BR> Hi again Sparkers. I know this is my recovery day but house maintenance takes priority. <BR> <BR> By the way, this was on my list, not the "Honey Do" list. DW is out of town for the week so I took advantage of her absence. <em>334</em> I get more accomplished when she's gone. No nagging about ladder safety, time to take a break, time for lunch, etc. Don't know if I'll be finished b... Thu, 21 May 2015 16:25:10 EST Relentless day 138, 2x4 Routine, Workout 17, Bench Press & Front Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5931553 <img src="http://photosaws.sparkpeople.com/guid/420f87c5-8ad7-4551-91a8-b81e78d73791.jpg"> <BR> <BR> Primary workout was Bench Press; a new 1RM was set at 118 Lbs. This surprised me as my shoulders were still a little sore from yesterday's time up on the roof. 7Sets, 59 Reps, 5,025 Lbs. I was a little slow taking 43 minutes to complete the reps as I needed longer rest periods between sets. <em>198</em> Some excuse EH! <em>43</em> <BR> <BR> Secondary workout was Front Squat 69% of... Wed, 20 May 2015 17:49:16 EST Relentless day 137, Recovery, Walk, House Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5931013 <img src="http://photosaws.sparkpeople.com/guid/0651b00e-b410-4c3e-a53c-0770efad32bb.jpg"> <BR> <BR> Hi Sparkers <em>213</em> I know it's recovery day but the exterior of the house also needs to recover from the wind, rain and snow. On the south side of the house really takes a beating. Our house is only 9-years old but the paint was starting to peel on the south façade above the garage roof line. <BR> <BR> Spent 4-hours scraping & sanding. Fortunately the lap siding is still in goo... Tue, 19 May 2015 20:48:08 EST Relentless day 136, 2x4 Routine, Workout 18, Landmine Press & Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5930368 <img src="http://photosaws.sparkpeople.com/guid/54396f1b-67ea-419f-b0f0-75a22bc6b010.jpg"> <BR> <BR> Primary was Landmine Press for a new 1RM of 124; 7 Sets, 59 Reps, 5,025 Lbs completed in 34 Min. <em>224</em> <BR> <BR> Secondary at 82% if 1RM for 1x12x215; the heaviest set. 4 Sets, 44 Reps, 7,900 Lbs. Completed in 17 Min. <BR> <BR> Total Workout: 11 Sets, 44 Reps, 12,925 Lbs or 6.46 tons. <em>40</em> <BR> <BR> Another good workout Sparkers <em>386</em> Mon, 18 May 2015 19:31:51 EST Relentless day 135, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5929529 <img src="http://photosaws.sparkpeople.com/guid/a1d2648e-5500-44cf-9432-83cdae964927.jpg"> <BR> <BR> DW is headed out of town and it's time to head to the local bar to celebrate a "NO HONEY DO LIST DAY"! <em>33</em> <BR> <BR> Just kidding Sparkers - about the bar that is. Alcohol & powerlifting don't mix well. On recovery days it's a good time for yard work. I do enjoy an occasional Jack Daniel's though. <em>211</em> <BR> <BR> Spark on my friends. <em>247</em> Sun, 17 May 2015 10:01:07 EST Relentless day 134, 2x4 Routine, Workout 17, Back Squat & Floor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5929236 <img src="http://photosaws.sparkpeople.com/guid/398cd937-e3e6-44a9-aa1c-06870fecffbd.jpg"> <BR> <BR> Primary lift was Back Squat; 9 Sets, 36 Reps, 4,836 Lbs completed in 21 minutes - a record for me. My Central Nervous system (CNS) has finally adapted. Increased my 1RM to 212 Lbs. <em>104</em> <BR> <BR> Secondary lift was Floor Press at 80% 1RM. Heaviest weight was 115 Lbs; 6 Sets, 50 Reps, 5,470 Lbs completed in 10-Min. A great workout. <em>198</em> <BR> <BR> Total workout: 15 Se... Sat, 16 May 2015 18:19:35 EST Relentless day 133, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5928559 <img src="http://photosaws.sparkpeople.com/guid/9b564b1c-6fc3-4f55-9f10-20c8b50ee7d2.gif"> <BR> <BR> Rained on the Carson Valley floor & snowed down to the 6,000 foot level. Hope it keeps up for awhile. Too wet for gardening & sun bathing is out of the question. <em>334</em> <BR> <BR> So I did a race track pattern the house for cardio & will settle for reading a good Tom Clancy book. <em>257</em> <BR> <BR> Rest up Sparkers. <em>102</em> <BR> <BR> Fri, 15 May 2015 10:10:37 EST Relentless day 134, 2x4 Routine, Workout 16, Close Grip Bench Press, Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5928229 <img src="http://photosaws.sparkpeople.com/guid/e09eaa8c-7033-47af-a2d7-718025e6cb6b.jpg"> <BR> <BR> "The dictionary is the only place "success" comes before work. Hard work is the price we must all pay for success."- Coach Vince Lombardi <em>281</em> <BR> <BR> Primary was the Close Grip Bench Press; 6 Sets, 36 Reps, 3,720 Lbs. Time under bar 18-Min. A new 1RM set was 139 Lbs. <em>104</em> <BR> <BR> Secondary was Deadlift using 81% of 1RM or 205 Lbs; 6 Sets, 37 Reps, 6,955 Lbs. 26... Thu, 14 May 2015 18:29:22 EST Relentless day 133, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5927404 <img src="http://photosaws.sparkpeople.com/guid/c0dd995e-2164-45b6-b769-dc645aeba723.gif"> <BR> <BR> Dr. visit today in Reno. Just a routine follow-up from the MOHS surgery. <em>104</em> <BR> <BR> Afterward back at taking care of DW's "Honey Do" list. It amazes me; how she always locates the note pad & pen that I hide on her. <em>334</em> <BR> <BR> Such is life Sparkers. <em>211</em> Wed, 13 May 2015 09:19:05 EST Relentless day 132, 2x4 Routine, Workout 14, Front Squat, Bench Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5927019 <img src="http://photosaws.sparkpeople.com/guid/1ad0866c-1a05-4850-abe9-eb827964896f.jpg"> <BR> <BR> Primary workout was Front Squats; 5 Sets, 38 Reps, 3,530 Lbs for a new 1RM of 145 Lbs a 16 Lb. increase. 1-Rep = 40 Sec intervals. Intervals are important as it indicates time under tension for strength development. <BR> <BR> Secondary exercise was Bench Press with max weight of 83% of 1RM or 95 Lbs. 5 Sets, 50 Reps, 3,810 Lbs. 1 Rep = 30 Sec intervals. <BR> <BR> <em>386</em> Sparkers... Tue, 12 May 2015 14:45:44 EST Relentless day 131, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5926553 <img src="http://photosaws.sparkpeople.com/guid/1eb5ae80-d287-461d-beb2-eba6d34a0633.png"> <BR> <BR> Rest day with no rest. My truck batteries went kaput on my 1995 F350 Diesel two weeks ago. AAA replaced them & when I went to start the beast up two days ago - nothing. My charger indicated there was an internal problem with one of them. Turns out one of the new batteries was defective. <em>40</em> <BR> <BR> AAA returned today with another pair. But now it seems the alternator was ... Mon, 11 May 2015 20:08:20 EST Relentless day 130, 2x4 Routine, Workout 14, Block Pull & Landmine http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5925904 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1835633678.jpg"> <BR> <BR> Happy Mother's Day to you wonderful ladies. <em>247</em> <BR> <BR> Today's Primary workout was the 3-1/2" Block Pull; 5 Sets, 38 Reps, 6,745 Lbs. A new 1RM was set at 262 Lbs. Time elapsed 14-minutes. <BR> <BR> The secondary exercise was the Kneeling Landmine Shoulder Press: Max 80% 0f 1RM was 90 Lbs; 4 Sets, 50 Reps, 3,840 Lbs. Time lapsed 22-minutes. <BR> <BR> Total workout 9 Sets, 88 Reps, 10,585 ... Sun, 10 May 2015 17:46:38 EST Relentless day 129, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5925273 <img src="http://photos-ak.sparkpeople.com/nw/2/6/l269191767.jpg"> <BR> <BR> Ahh, another day of rest. Yesterday's workout left me with a good case of DOM's. <em>104</em> <BR> <BR> Stretching aids in recouping. Have a fun day. <BR> Sat, 9 May 2015 10:39:27 EST Relentless day 128, 2x4 Routine, Workout 13, Floor Press & Back Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5925009 <img src="http://photos-ak.sparkpeople.com/nw/1/3/l137467742.jpg"> <BR> <BR> Floor Press was the primary today with 6 Sets, 46 Reps, 4,775 Lbs for a new 1RM of 143 Lbs <BR> <BR> Back Squat was secondary with the weight being no greater than 55% of 1RM for 14 Sets, 47 Reps, 4,542 Lbs. <BR> <BR> Total workout: 14 Sets, 93 Sets, 9,317 Lbs or 4.66 Tons. <BR> <BR> Have a great day. <em>386</em> <BR> <BR> <BR> Fri, 8 May 2015 20:46:32 EST Relentless day 127, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5924231 <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1140169902.jpg"> <BR> <BR> Thunderstorms, snow & wind are the focal point for our area today. Good day to rest up for tomorrows back squat workout. <em>211</em> <BR> <BR> Did a walking racetrack pattern in the house. It's a great way to avoid the excuse "It's too cold, too wet, too slippery, and other piss poor excuses to avoid exercises. <em>18</em> <BR> <BR> Press on Sparkers. <em>104</em> Thu, 7 May 2015 11:03:01 EST Relentless day 126, 2x4 Routine, Workout 12, Deadlift & Close Grip Bench http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5923819 <img src="http://photos-ak.sparkpeople.com/nw/6/7/l677878980.jpg"> <BR> <BR> Primary Workout today was the deadlift; 6 Sets, 29 Reps, 5,105 Lbs. New 1RM 252 Lbs. A 17 Lb. Increase set 14-days ago. <BR> <BR> Close Grip Bench Press: Max weight 115 Lbs. of 80% 1RM; 5Sets, 31 Reps, 3,705 Lbs. <BR> Total Workout today: 11 Sets, 60 Reps, 8,810 Lbs or 4.41 tons. Completed in 55 Minutes. <BR> <BR> Week 3 of 2x4 routine totaled 47 Sets, 318 Reps, 30,199 Lbs for 15.1 tons. <BR> <BR> Stay healthy... Wed, 6 May 2015 17:35:12 EST Relentless day 124, 2x4 Routine, Workout 11, Bench Press, Front Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5922987 <img src="http://photos-ak.sparkpeople.com/nw/5/0/l504141644.jpg"> <BR> <BR> Primary today Bench Press; 6Sets, 36 Reps, 2,830 Lbs. Upped my 1RM by 6Lbs <BR> Front Squat at 80% 1RM for 4 Sets, 32 Reps, 2,880 Lbs. <BR> Total workout: 10Sets, 68 Reps, 5,710 Lbs or 2.86 Tons <BR> <BR> Have a great day. <BR> Tue, 5 May 2015 10:27:13 EST Relentless day 123, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921758 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1565592602.jpg"> <BR> <BR> After a heavy workout recovery days become a welcomed necessity. <em>334</em> <BR> <BR> That's what I'm going to do! If your looking for ideas on workout plans, one of my favorite sites is T-Nation.com. <BR> <BR> Have a great Spark Day. <em>104</em> <em>4</em> <em>91</em> <em>236</em> Sun, 3 May 2015 10:43:14 EST Relentless day 122, 2x4 Routine, Workout 10, Landmine Press & Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5921439 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1692900500.jpg"> <BR> <BR> Back to my workout. Resting yesterday was pleasant. <BR> <BR> Primary - Kneeling Landmine Press; 6 Sets, 56 Rep, 4,060 Lbs. On Week 1, Workout 2 my 1RM was 85 Lbs. Today Week 3 , Workout 10 my 1RM Is 113 Lbs. That's a 28 Lb. increase. <BR> <BR> On the 2x4 Routine new 1-Rep Maxes are attempted every 14-days on one of the 8-Compound exercises. It is the focus or primary exercise of the workout. <BR> <BR> S... Sat, 2 May 2015 18:35:18 EST Relentless day 121, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5920682 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1849629837.jpg"> <BR> <BR> Ahh. A day of rest. But not really. It's a great day for gardening. Tomato time! <BR> <BR> Have a great day Sparkers. Fri, 1 May 2015 09:14:53 EST Relentless day 120, 2x4 Routine, Workout 9, Back Squat & Floor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5920297 <img src="http://photos-ak.sparkpeople.com/nw/3/2/l32873698.jpg"> <BR> <BR> Had a good workout; even had some gas in the tank for a body weight exercise. <BR> <BR> Back Squat; 6 Sets, 32 Sets, 4,152 Lbs: new 1RM 187 <BR> Floor Press; 5 Sets, 48 Reps, 4,200 Lbs <BR> Inverted Pull-ups; 2 Sets, 15 Reps, Body Weight. <BR> <BR> Total workout: 13 Sets, 95 Reps, 8,352 Lbs or 4.18 tons. <em>386</em> <BR> Thu, 30 Apr 2015 15:20:25 EST Relentless day 118, 2x4 Routine, Workout 8, Close Grip Bench Press, Deadlift http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5919243 <img src="http://photos-ak.sparkpeople.com/nw/8/9/l897500090.jpg"> <BR> <BR> Close Grip Bench Press; 5 Sets, 36 Reps, 3,190 Lbs. Going for 1RM. <BR> Deadlift; 3 Sets, 28 Reps, 4,680 Lbs. Worked 80% of 1RM. <BR> Total workout; 8 Sets, 64 Reps, 7,870 Lbs or 3.94 Tons. <BR> <BR> This completes week 2 of Bret Contraras’ “2x4 Routine”. To refresh: the 8-compound exercises on workout days are grouped in pairs. 1.) Back Squat & Floor Press; 2.) Landmine Press & Block Pull; 3.) Bench Press... Tue, 28 Apr 2015 17:39:43 EST Relentless day 117, Recovery, Walk http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5918673 <img src="http://photos-ak.sparkpeople.com/nw/1/7/l1706265620.jpg"> <BR> <BR> Recovery days are nice. All I did today was a 60-min walk; no isometrics & no accessory exercises. <em>224</em> . <BR> <BR> But I just could not get away from the "Honey Do" list. <em>198</em> <em>211</em> <BR> <BR> It was a nice sunny day to get those chores out of the way. <BR> <BR> Spark on Sparkers Mon, 27 Apr 2015 18:31:59 EST Relentless day 116, 2x4 Routine, Workout 7, Front Squat, Bench Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5918060 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1023614132.jpg"> <BR> <BR> Heavy Front Squats can will be difficult without a harness. Today my max weight was 115 Lbs for 5 reps. The Olympic bar really digs into your muscle tissue. I'll be going slow on this exercise for awhile. <img src="http://photos-ak.sparkpeople.com/nw/1/1/l1121426607.jpg"> <BR> <BR> Front Squat; 5 Sets, 30 Reps, 2,175 Lbs <BR> Bench Press: 5 Sets, 35 Reps. 3, 045 Lbs <BR> <BR> Total workout: 10 Sets, 65 Reps,... Sun, 26 Apr 2015 17:24:52 EST Relentless day 115, Recovery, Walk, & Accessory Exercises http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917597 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1535678236.jpg"> <BR> <BR> I'm getting accustomed to 2x4's Routine of compound lifts as my Central Nervous System is adapting, So on this recovery day I did some light arm work with weight 30% of 1RM. <BR> <BR> Warm-up walk 60-min. <BR> Brachialis Curl; 5 Sets, 100 Reps, 800 Lbs per arm <BR> Biceps Curl; 5 Sets, 100 Reps, 800 Lbs per Arm <BR> <BR> Total: 10 Sets, 200 Reps, 3,200 Lbs. <BR> <BR> Spark on. <BR> <BR> Sat, 25 Apr 2015 18:54:48 EST Relentless day 114, 2x4 Routine, Workout 6, Landmine Press, Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5917122 <img src="http://photos-ak.sparkpeople.com/nw/1/9/l1977362695.jpg"> <BR> <BR> 3-1/2 Inch Deadlift Block Pull; 6 Sets, 34 Reps, 6,150 Lbs. Max weight 245 Lbs for 3 Reps. <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1069499314.jpg"> <BR> <BR> Kneeling Landmine Shoulder Press; 4 Sets, 48 Reps, 3,360 Lbs. <img src="http://photos-ak.sparkpeople.com/nw/9/2/l923409593.jpg"> <BR> <BR> Total Workout: 10 Sets, 82 Reps, 9,510 Lbs or 4.76 Tons. <BR> <BR> Tomorrow is Recovery Day, <em>102<... Fri, 24 Apr 2015 18:43:05 EST Relentless day 113, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5916412 <img src="http://photos-ak.sparkpeople.com/nw/1/5/l1599446169.jpg"> <BR> <BR> Today's isometrics during the 60-min walk were: <BR> Pushup Pec Glute Squeeze, 5 Sets, 15 Sec hold. <BR> Crucifix; 5 Sets, 15 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 2-Sets for 15 Sec with 8 Lb. DB's. <BR> Arm Extension to the sides; 2-sets for 15 Sec with 5 Lb. DB's. <BR> <BR> Limited isometrics today as my shoulders were fried from yesterday's Floor Press & Squats. <BR> <BR> <em>3... Thu, 23 Apr 2015 12:44:45 EST Relentless day 112, 2x4 Routine, Workout 5, Floor Press, Back Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915962 <img src="http://photos-ak.sparkpeople.com/nw/7/3/l734895297.jpg"> <BR> <BR> Floor Press; 6 Sets, 42 Reps, 3,915 Lbs <img src="http://photos-ak.sparkpeople.com/nw/1/7/l174492764.jpg"> <BR> <BR> Back Squat; 4 Sets, 31 Reps, 3,296 Lbs <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1031710771.jpg"> <BR> <BR> Total Workout: 10 Sets, 72 Reps, 7,211 Lbs or 3.61 Tons <BR> <BR> Keep on Pushing <em>104</em> Wed, 22 Apr 2015 19:02:03 EST Relentless day 111, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5915174 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l167447644.jpg"> <BR> <BR> They call it a rest day or off day but its really a break from heavy Lifting. On off days you still exercise. I choose to walk 60-min & incorporate isometrics. It's a way to get your Central Nervous System (CNS) in tune with your workouts. What tires a person out is the CNS firing to keep heavy weights in check. While muscle tissue may recover from a workout the CNS may take a while longer and could be why we... Tue, 21 Apr 2015 12:49:35 EST Relentless day 110, 2x4 Routine, Workout 4, Deadlift & Close Grip Bench http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5914706 <img src="http://photos-ak.sparkpeople.com/nw/1/4/l1482204446.jpg"> <BR> <BR> Did well on the deadlift; upped my 1RM to 235 Lbs. <em>104</em> <BR> Have a ways to go to match my 280Lb deadlift I set on Jan 17, 2014. Back then I was knocking on the door of 300 Lbs. They found the cancer two day's later taking the wind out of my sails. But that was the past. <em>521</em> <BR> <BR> Deadlift Totals; 6 Sets, 24 Sets, 4,560 Lbs <BR> Close Grip Bench Press; 4 Sets, 31 Reps, 2,645 Lbs. <... Mon, 20 Apr 2015 18:12:20 EST Relentless day 109, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913896 <img src="http://photos-ak.sparkpeople.com/nw/1/2/l1294900391.jpg"> <BR> <BR> Today was 60-Min walk day & interspersed during the walk were Isometrics. <em>224</em> <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. <BR> Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <BR> Pushup Pec Glute Squeeze, 5 Sets, 20 Sec hold. <BR> Crucifix; 5 Sets, 20 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 2... Sun, 19 Apr 2015 11:07:46 EST Relentless day 108, 2x4 Routine, Workout 3, Bench Press & Front Squat http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913598 <img src="http://photos-ak.sparkpeople.com/nw/6/4/l64111585.jpg"> <BR> <BR> Did the two compound exercises as called for: <BR> Barbell Bench Press; 5 Sets, 40 Reps, 3,020 Lbs <BR> Barbell Front Press; 5 Sets, 30 Reps, 1,975 Lbs. This is a new exercise for me. I went light until I get used to the body mechanics - It's a tad different then the back squat. The heaviest weight on the bar was only 90 Lbs. <BR> <BR> Total workout: 10 Sets, 70 Reps, 4,995 Lbs or 2.5 Tons. <em>224</em> ... Sat, 18 Apr 2015 19:42:11 EST Relentless day 107, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5913054 <img src="http://photos-ak.sparkpeople.com/nw/3/4/l342465748.jpg"> <BR> <BR> Today I did a 60-Min walk followed by Isometrics. <em>91</em> <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - with partial body weight. <BR> Single Leg Calf Raise; 5 Sets, 20 Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <BR> Pushup Pec Glute Squeeze, 5 Sets, 20 Sec hold. <BR> Crucifix; 5 Sets, 20 Sec hold with a 5 Lb. dumbbell <BR> Arm Extension to Front; 20 Sec with a 5 Lb. dumbb... Fri, 17 Apr 2015 18:04:55 EST Relentless day 106, 2x4 Routine, Workout 2, Landmine & Block Pull http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5912543 <img src="http://photos-ak.sparkpeople.com/nw/3/6/l36226018.jpg"> <BR> <BR> Just so no one thinks I'm playing with explosives my landmine equipment is for shoulder exercises. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1673858069.jpg"> <BR> <BR> It takes the place of a military press as you don't have to lift an weight directly above your head. So with that out of the way. <em>334</em> <BR> Landmine Shoulder Press; 3 Sets, 32 Reps, 2,480 Lbs. This one is a real en... Thu, 16 Apr 2015 19:48:45 EST Relentless day 105, Rest, Walk, Isometrics http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911933 <img src="http://photos-ak.sparkpeople.com/nw/2/0/l2026875141.jpg"> <BR> <BR> Today I did a 60-Min walk followed by Isometrics. <BR> Single Arm Hang; 3 Sets 10-Sec hold per arm - This was a challenge as with my right shoulder being replaced and the left pinned, external rotation is crap. So I could not suspend with my full body weight. Perhaps it will improve. <em>40</em> <BR> Single Leg Calf Raise; 5 Sets, Sec hold per leg. <BR> Nordic Hamstring; 3 Sets, 15 Sec hold. <B... Wed, 15 Apr 2015 18:51:48 EST Relentless day 104, 2x4 Routine, Workout 1, Back Squat & Gloor Press http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5911351 <img src="http://photos-ak.sparkpeople.com/nw/8/0/l804340670.jpg"> <BR> <BR> 2x4 Routine has 8-Compound exercises that are done in pairs 4-days a week. Today started with the Back Squat and Floor Press. <BR> Back Squat; 7 Sets, 27 Reps, 2,952 Lbs <BR> Floor Press; 4 Sets, 48 Reps, 3,707 Lbs. This one was new to me. <BR> <BR> Until I get familiar with the pattern I'll delay doing supporting isolation exercises as compound lifts have a way of emptying your energy tank rather quickl... Tue, 14 Apr 2015 19:39:05 EST Relentless day 102, MI40 Routine, Week 6, Day 6, Chest & Biceps; Routine Complete http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5910130 <img src="http://photos-ak.sparkpeople.com/nw/1/8/l1826072846.jpg"> <BR> <BR> Ok Sparkers; that completes the 40-Mi40 workouts. I've made some good gains so I now move on to Bret Contraras' 2x4 Routine; after reporting today's workout. <BR> <BR> Chest workout: morning session. <BR> Incline Dumbbell Press; 6 Sets, 63 Reps, 1,110 Lbs per arm <BR> Incline Dumbbell Flyes; 7 Sets, 81 Reps, 1,080 Lbs per arm <BR> Barbell Bench Press; 7 Sets, 72 Reps, 4,144 Lbs <BR> Cable Cro... Sun, 12 Apr 2015 20:46:44 EST Relentless day 101, MI40 Routine, Week 6, Day 5, Rest http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5909526 <img src="http://photos-ak.sparkpeople.com/nw/2/7/l276928343.jpg"> <BR> <BR> Had a productive day. Built some blocks for the upcoming 2x4 Routine. Then the weather warmed up into the mid-60's from this mornings 28 degrees. So I got an opportunity to do some yard work. A good 4-hours of cardio (low grade). <em>374</em> <BR> <BR> Hope your day went well. <em>213</em> Sat, 11 Apr 2015 18:06:05 EST