Cardio-Isolation Exercises Workouts for Stage Two of 2017 Two-Stage Trinity Training Plan

Cardio-Isolation Exercises Workouts for Stage Two of 2017 Two-Stage Trinity Training Plan

This log is adjacent to 2017 Two-Stage Trinity Powerlifting Training Plan: Stage Two: Rotations I and II of IV and 2017 Two-Stage Trinity Powerlifting Training Plan, Stage Two, Rotations III and IV of IV.

Stats:
Age: 56.
Height: 5'1".
Bodyweight: ~121 pounds, though I will be competing at 114s.

Next Contest: God-willing, APF/ AAPF Ohio States on September 9, 2017. If anyone is interested in this contest, details are on the WPC’s website.

Notations:
330/6 – Pounds/Reps (all weights are in pounds).
[45/15] – Warm-up sets are in brackets.
(7,5,3) – Target reps for the work sets are in parentheses.
! – Sets marked with an exclamation point are new 50s PRs.
^ – Sets marked with a caret tied 50s PRs.
* – Items marked with an asterisk did not go as planned.
1:58 – hours : minutes (workout times include set-up, warm-up, lifting, stretching, and clean-up).

Background

Rather than doing morning workouts, I am going to try something different. I am moving the isolation exercises I was doing in my morning workouts to Fridays, along with hitting a heavy bag. I will call these Friday workouts my “Isolation Exercises Workouts (IEWs).” The reason for this change is I just do not have the time anymore to do two workouts a day, a cardio/ isolation exercises workout in the morning and a powerlifting workout in the late afternoon on Sundays, Mondays, Wednesdays, and Thursdays, as I have been doing.

Besides that, I am really tired of doing so much cardio. But I don’t think cutting back on cardio will be a problem, as my CV fitness is just fine. When I checked it a couple of weeks ago (6/7/17), my blood pressure was 113/ 76 and my resting heart rate 43 bpm. Not bad for someone in his mid-50s. And I think the speed work I do with my powerlifting workouts has more to do with that than the cardio I have been doing in the mornings. But I will see in a few weeks if my BP or RHR goes up.

For these IEWs, initially I did not think I had a sufficient number of isolation exercises for a three-week rotation as I am doing for my powerlifting workouts. But with some creativity, I sort of now have enough. But I will still need to keep this log separate from the log for my powerlifting workouts. This change also causes the rotation and weeks count for these workouts to differ from my powerlifting workouts, as I restated the rotation and weeks count with this change.

Rotation I, Week A

Friday – 6/23/17

Heavy Bag: [2:00] 5:00 (minutes : seconds)

Rotator Cuff: Shoulder Horn (arms together): [3.25/11] (15-16, 13-14) 5.5/16, 5.75/14

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/15, 6s/10

Standing Leg Curls (one leg at a time): [--/11] (15-20, 10-15) 2s/15, 4s/10

Standing Barbell Calves (on 2-1/4” platform]: [110/11] (13-14, 11-12, 9-10) 130/14, 135/12, 142/10

Abs: Sit-ups: [2.5/11] (13-14, 11-12, 9-10) 12.5/14, 13.75/12, 15.0/10

Hand Gripper (reps): (turns/reps): [1.5/9] (11-12, 9-10, 7-8) 3.0/12, 3.5/10, 4.0/8

Workout Time: 1:06 (hours : minutes)

This workout took a bit longer than I thought it would. I was hoping it would take less than an hour. That could be problematic as I usually have other stuff to do on Fridays. I needed to go out right after this workout; that is why I am wearing street clothes rather than gym clothes.

Video

Music: Pandora – White Heart Radio

I’m wearing the Pirates shirt I got shortly after going to the Pirates game at PNC Park last month. It matches the hat I got at the game, as you can see in the selfie. Click for a larger image.

Rotation I, Week B

Friday – 6/30/17

Heavy Bag: [2:00] 5:00

MG CB Preacher Curls: [35/9] (11-12, 9-10, 7-8) 45/12, 45/10, 50/8

Rotator Cuff: Lying, in: [3.5/11] (15-16, 13-14) 5.75/16, 6.0/14

Adductors/ Abductors (one leg at a time) [2s/11] (15-20, 10-15) 4s/15, 6s/10

Lying Leg Curls (alternate legs): [2.25/11] (13-14, 11-12*, 9-10*) 3.25/14, 3.75/10, 4.0/8

Standing Dumbbell Calves (on 2-1/4” platform): [22.5/11] (13-14, 11-12*, 9-10*) 30/14, 35/10, 37.5/8

Abs: Twisting Dip Bar Leg Raises: [--/11] (15-20, 10-15) *4s/20, 4s/15

Hand Gripper (holds): (turns/ secs): [1.0/9] 2.5/12, 3.0/10, 3.5/8

Workout Time: 1:25

After the first set of leg curls and calves, I decided to make the reps for both the same as for curls and gripper work: 11-12, 9-10, 7-8. I’ll use the same reps plan for some ab exercises as well. That will be less confusing. But I got confused on my first set of the ab exercise here and did too many reps. But no matter, as it seemed easy.

That said, after going grocery shopping earlier in the day, I did this workout in the evening. I was overly tired afterwards and barley slept. As such, this plan of doing a cardio/ isolation exercises workout on Fridays will not work out, as I already have stuff to do on Fridays that leave me very tired, namely shopping and cleaning. I thought I could handle those activities and an easy workout, but it doesn’t look I will be able to do so. Therefore, I will go back to doing morning workouts for now, though I might try a different plan later.

But this Friday workout experiment was not a total waste. It gave me the idea of doing all of my isolation exercises in the morning by moving curls and grip work to these workouts, while cutting back on cardio. That gives me time to do speed rows on my BA days and shortness up my deadlifts workouts a bit. The extra speed work should make up for shortening the cardio. I will also rearrange the isolation exercises in the mornings along the lines of how I was going to do them on Fridays.

This Friday workout experiment also gave me the idea to name these workouts my “Cardio/ Isolation Exercises (CIE) Workouts” and to post the log for them separately here from the the log for what I will now call my “Powerlifting Workouts.” That will shorten the powerlifting logs, making those more important logs more readable.

However, since I did all of my Week B isolation exercises here, I won’t start the CIE workouts in the mornings again until I begin Week C, probably on Thursday (7/6/17).

Video of Rotator Cuff: Lying, in

Video of Standing Dumbbell Calves

Make-up Cardio

Wednesday 7/5/17
Step-ups: [2:00] 3:00
Jump Rope: 1:30

I did all of my Week B isolation exercises on Friday, but it has been two weeks since I did step-ups and jumped rope, so I thought it good to do a make-up cardio workout today. Otherwise, I wouldn’t do these cardio exercises until next week, going three weeks without doing them. Good thing I did them, as I could feel the difference in terms of how hard they felt. That is why I only did a few minutes of them together. I’ll start my normal CIE workouts tomorrow, including hitting the heavy bag, which I have been doing.

Rotation I, Week C

Thursday – 7/6/17

Day 1

Heavy Bag: [2:00] 5:30 (minutes : seconds)

MG Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 45/12, 47/10, 50/8

Rotator Cuff: Lying, up: [3.75/11] (15-16, 13-14) 5.75/16, 6.0/14

Workout Time: 0:28 (hours : minutes)

Sunday – 7/9/17

Day 2

Jump Rope: 2:15

Sitting Barbell Calves: [175/11] (11-12, 9-10, 7-8) 215/12, 225/10, 235/8

Crunch-Reverse Crunch Combo: [2s + 5.0/9] 4s + 13.75/12, 15.0/10, 16.25/8

Workout Time: 0:33

Doing step-ups and jumping rope each just once a week was not working out, as I wasn’t getting conditioned for either. Therefore, I will jump rope twice a week and not bother with the step-ups, as I think jumping rope is the better of the two. Plus, it only takes a couple of minutes for a good cardio workout jumping rope versus several minutes for the step-ups. That should keep my morning workouts to about half an hour or at least no longer than 40 minutes.

Monday – 7/10/17

Day 3

Heavy Bag: 8:00

BB Reverse Curls: [45/9] 47/12, 50/10, 52/8

RC: Lying, out: [3.0/11] 5.0/16, 5.25/14

Hand Gripper (holds): (turns/ secs): [1.5/9] 3.0/12, 3.5/10, 4.0/8

Workout Time: 0:31

Doing close grip curl bar curls did not work, as the bar jerked around too much, so I did BB reverse curls instead.

Wednesday – 7/12/17

Day 4

Jump Rope: 2:30

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/15, 6s/10

Standing Leg Curls (one leg at a time): [--/11] (15-20, 10-15) 2s/15, 4s/10

Workout Time: 0:29

Rotation II, Week A

Thursday – 7/13/17

OFF

______________________________

Sunday – 7/16/17

Day 1

Heavy Bag: 8:00 (minutes : seconds)

CG Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 45/12, 47/10, 50/8

Rotator Cuff: Shoulder Horn (one arm at a time): [3.25/11] (15-16, 13-14) 5.75/16, 6.0/14

Hand Gripper (reps): (turns/reps): [1.5/9] (11-12, 9-10, 7-8) 3.5/12!, 4.0/10!, 4.5/8!

Workout Time: 0:37 (hours : minutes)

Monday – 7/17/17

Day 2

Jump Rope: 2:45

Standing Barbell Calves (on 2-1/4” platform]: [120/11] (11-12, 9-10, 7-8) 140/12, 147/10, 155/8

Crunch-Side Bend Combo [5.0/11] (11-12, 9-10, 7-8) 16.25/12, 17.5/10, 18.75/8

Workout Time: 0:30

Wednesday – 7/19/17

Day 3

Heavy Bag: 8:30

MG Reverse Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 40/12, 42/10, 45/8

Rotator Cuff: Lying, down: [2.5/11] (15-16, 13-14) 4.25/16, 4.5/14

Workout Time: 0:31

Thursday – 7/20/17

Day 4

Jump Rope: 3:00

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/18, 6s/12

Dip Bar Leg Raises: [2s/11] (15-20, 10-15) 4s/15, 6s/10

Workout Time: 0:29

Rotation II, Week B

Sunday – 7/23/17

Day 1

Heavy Bag: 11:00 (minutes : seconds)

MG CB Preacher Curls: [37/9] (11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Rotator Cuff: Sitting, front, out: [2.0/11] (15-16, 13-14) 3.0/16, 3.25/14

Hand Gripper (holds): (turns/seconds): [1.5/9] (11-12, 9-10, 7-8) 3.0/12^, 3.5/10^, 4.0/8^

Workout Time: 0:38 (hours : minutes)

Monday – 7/24/17

Day 2

Jump Rope: 3:15

Standing Dumbbell Calves (on 2-1/4” platform): [25/11] (11-12, 9-10, 7-8) 35/12, 37.5/10, 40.0/8

Abs: Sit-ups: [6.25/11] (1-12, 9-10, 7-8) 15.0/12, 16.25/10, 17.5/8

Workout Time: 0:28

Wednesday – 7/26/17

Day 3

Heavy Bag: 9:00

Wrist Roller (overhand): [1.25/5] (6-7, 4-5, 2-3) 2.5/7, 3.75/5, 5.0/.

Rotator Cuff: Sitting, front, in: [2.5/11] (15-16, 13-14) 4.0/16, 4.25/14

Workout Time: 0:30

Thursday – 7/27/17

Day 4

Jump Rope: 4:00

Lying Leg Curls (alternate legs): [2.25/11] (11-12, 9-10, 7-8) 3.75/12^, 4.0/10^, 4.25/8^

Abs: Twisting Leg Raises: (AMRAP) 12, 12

Workout Time: 0:29

Rotation II, Week C

Sunday – 7/30/17

Day 1

Heavy Bag: 10:00 (minutes : seconds)

MG Super Curl Bar Curls: [37/9] (11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Rotator Cuff: Lying, up: [3.75/11] (15-16, 13-14) 6.0/16, 6.25/14

Hand Gripper (holds + reps): (turns/4 count holds + reps): [1.5/9] (5-6, 3-4, 1-2) 3.0/6, 3.5/4, 4.0/2

Workout Time: 0:34 (hours : minutes)

Monday – 7/31/17

Day 2

Jump Rope: 3:45

Sitting Barbell Calves: [175/11] (11-12, 9-10, 7-8) 225/12, 237/10, 250/8

Crunch-Reverse Crunch Combo: [2s + 5.0/9] 4s + 15.0/12, 16.25/10, 17.5/8

Workout Time: 0:33

Wednesday – 8/2/17

Day 3

Heavy Bag: 10:00

BB Reverse Curls: [45/9] 50/12, 52/10, 55/8

RC: Lying, out: [3.25/11] 5.25/16, 5.5/14

Workout Time: 0:33

Thursday – 8/3/17

Day 4

Jump Rope: 4:00

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/18!, 6s/13!

Standing Leg Curls (one leg at a time): [--/11] (15-20, 10-15) 2s/20!, 4s/15!

Workout Time: 0:29

Rotation III, Week A

Sunday – 8/6/17

Day 1

Heavy Bag: 10:00 (minutes : seconds)

CG Curl Bar Curls: [37/9] (11-12, 9-10, 7-8) 47/12, 50/10, 52/8

Rotator Cuff: Shoulder Horn (one arm at a time): [3.25/11] (15-16, 13-14) 6.0/16, 6.25/14

Hand Gripper (reps): (turns/reps): [2.5/9] (11-12, 9-10, 7-8) 4.0/12!, 4.5/10!, 5.0/8!

Workout Time: 0:40 (hours : minutes)

Monday – 8/7/17

Day 2

Jump Rope: 2:45

Standing Barbell Calves (on 2-1/4” platform]: [125/11] (11-12, 9-10, 7-8) 145/12!, 152/10!, 160/8!

Crunch-Side Bend Combo [7.5/11] (11-12, 9-10, 7-8) 17.5/12^, 18.75/10^, 20.0/8^

Workout Time: 0:32

Wednesday – 8/9/17

Day 3

Speed Pushups: [Benches; 45/15, 65/11; regular pushups/8] (AMRAP) clap: 12^, 12^, 12^

MG Reverse Super Curl Bar Curls: [35/9] (11-12, 9-10, 7-8) 42/12, 45/10, 47/8

Rotator Cuff: Lying, down: [2.5/11] (15-16, 13-14) 4.5/16^, 4.75/14^

Workout Time: 0:29

I was going to stop my speed work with a contest coming up. But I decided to move my speed work to the mornings and do it instead of my cardio. If this works, I will stick with this pattern and write more about it later.

However, the push-ups did not work well, as my pecs felt really pumped afterwards. But that is not the effect I want from speed work. I should instead feel out of breath, as when doing cardio. As such, next time, I will do RB benches instead.

Thursday – 8/10/17

Day 4

Jump Deadlifts (sumo): [Regular: --/15, 45/11; jump: 45/7, 60/5] (7-8, 5-6, 3-4) 70/8, 75/6, 80/4

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/20^, 6s/15^

Dip Bar Leg Raises: [2s/11] (15-20, 10-15) 4s/18, 6s/13

Workout Time: 0:40

With doing speed work instead of cardio, I bumped the reps up my one for each set, and that had me feeling winded afterwards, just what I want for my speed/ cardio work.

Rotation III, Week B

Sunday – 8/13/17

OFF

This was my planned monthly extra day off.

______________________________

Monday – 8/14/17

Day 1

Speed WG Camber Rows: [Regular: --/15, 40/11, speed: 40/9, 50/7] (7-8, 5-6, 3-4)55/7, 60/5, 65/3

MG CB Preacher Curls: [40/9] (11-12, 9-10, 7-8) 50/12^, 52/10^, 55/8^

Rotator Cuff: Sitting, front, out: [2.25/11] (15-16, 13-14) 3.25/16, 3.5/14

Hand Gripper (holds): (turns/seconds): [2.0/9] (11-12, 9-10, 7-8) 3.5/12!, 4.0/10!, 4. !/8!

Workout Time: 0:37 (hours : minutes)

Wednesday – 8/16/17

I had a major health setback on Tuesday (8/15/17). I am at least taking today (Wednesday) off of lifting and may have to take off the rest of this week and maybe even longer. If do, that will be the end of my plans to enter a powerlifting contest next month. I may even just give up on the idea of competing or even training hard altogether. Just too many obstacles. Prayers are appreciated.

Thursday – 8/17/17

I also took this day off.

Friday – 8/18/17

Day 2

Jump Squats (medium stance): [Regular: --/15, 65/13, jump: 45/9, 65/7] (7-8, 5-6, 3-4) 75/8, 80/6, 85/4

Standing Dumbbell Calves (on 2-1/4” platform): [30/11] (11-12, 9-10, 7-8) 37.5/12^, 40/10^, 42.5/8^

Abs: Sit-ups: [7.5/11] (1-12, 9-10, 7-8) 16.25/12^, 17.5/10^, 18.75/8^

Workout Time: 0:35

Sunday – 8/20/17

Day 3

Speed Benches: [Regular: 45/15, 55/11, Speed: 65/9, 82/7] (7-8, 5-6, 3-4) 92/8, 95/6, 100/4

Wrist Roller (overhand): [1.25/5] (6-7, 4-5, 2-3) 3.75/7, 5.0/4, 5.5/2.

Rotator Cuff: Sitting, front, in: [2.5/11] (15-16, 13-14) 4.25/16, 4.5/14

Workout Time: 0:36

The speed benches did not feel good. I think I need to change my warmups. And increasing by 1-1/4 pounds on wrister roller is too much, so I will need to rethink that as well.

Monday – 8/21/17

Day 4

Speed Sumo 2-1/4” Deficit RB Deadlifts: [Regular: --/15, 45/16, 155/11; Speed: 170/9, 180/9] (7-8, 5-6, 3-4) 190/8, 200/6, 210/4

Lying Leg Curls (alternate legs): [2.5/11] (11-12, 9-10, 7-8) 4.0/12!, 4.25/10!, 4.5/8!

Abs: Twisting Leg Raises: (AMRAP) 14, 14

Workout Time: 0:45

Rotation III, Week C

Wednesday – 8/23/17

Day 1

Speed MG BB Rows: [regular: 10s/15, 45/13, 50/11, speed: 45/6, 50/7] (7-8, 5-6, 3-4) 55/8, 57/6, 60/4

MG Super Curl Bar Curls: [40/9] (11-12, 9-10, 7-8) 50/12, 52/10, 55/8

Rotator Cuff: Lying, up: [4.0/11] (15-16, 13-14) 6.25/16, 6.5/14

Hand Gripper (holds + reps): (turns/4 count holds + reps): [2.0/9] (5-6, 3-4, 1-2) 3.5/6, 4.0/4, 4.5/2

Workout Time: 0:40 (hours : minutes)

Thursday – 8/24/17

Day 2

Speed Chain Squats: [regular: --15, 65/13, chains: 135/11, speed: 135/9, 155/7] (7-8, 5-6, 3-4) 170/8!, 177/6!, 185/4!

Sitting Barbell Calves: [185/9] (11-12, 9-10, 7-8) 235/12!, 247/10!, 260/8!

Bicycle Abs: (amrap): 15, 15

Workout Time: 0:33

Sunday – 8/27/17

Day 3

Speed Chain Benches: [regular: 45/154, 65/11, speed/ chains: 85/9, 97/7] (7-8, 5-6, 3-4)105/8, 110/6, 115/4

BB Reverse Curls: [45/9] 52/12, 55/10, 57/8

RC: Lying, out: [3.5/11] 5.5/16, 5.75/14

Workout Time: 0:45

The workout time is meaningless as I was trying out a couple of bench variations to use in my next routine. Both should work out. I will explain about them later.

Monday – 8/28/17

Day 4

Speed Conv 2-1/4” Deficit Deadlifts: [regular: --/15, 45/11, speed: 115/9, 135/7] (7-8, 5-6, 3-4) 145/8, 152/6, 160/7

Adductors/ Abductors (alternate legs): [2s/11] (15-20, 10-15) 4s/20!, 6s/15!

Standing Leg Curls (one leg at a time): [2s/11] (15-20, 10-15) 4s/15!, 6s/10!

Workout Time: 0:36

Rotation IV, Week A

Wednesday – 8/30/17

Day 1

Speed CG BB Rows: [regular: 10s/15, 45/11, speed: 45/9, 50/7] (7-8, 5-6, 3-4) 55/8, 57/6, 60/4

CG Curl Bar Curls: [40/9] (11-12, 9-10, 7-8) 50/12, 52/10, 55/8

Rotator Cuff: Shoulder Horn (one arm at a time): [3.75/11] (15-16, 13-14) 6.25/16!, 6.5/14!

Hand Gripper (reps): (turns/reps): [2.5/9] (11-12, 9-10, 7-8) 4.5/12!, 5.0/10!, 5.5/8!

Workout Time: 0:35 (hours : minutes)

Thursday – 8/31/17

Day 2

Speed Squats: regular: [--/15, 65/11, speed: 85/9, 105/7] (7-8, 5-6, 3-4) 115/8^, 120/6^, 125/4^

Workout Time: 0:19

This was the start of the final week of the peaking phase of my training, so all I will be doing for my morning workouts is speed work, skipping the normal two isolation exercises.

Saturday – 9/2/17

Day 3

Speed Reverse Band Benches; [regular: 45/15, 65/11; speed: 85/9, 105/7] (7-8, 5-6, 3-4) 115/8, 120/6, 125/4

Workout Time: 0:21

Sunday – 9/3/17

Day 4

Jump Deadlifts (sumo): [Regular: --/15, 45/11; jump: 55/9, 65/7] (7-8, 5-6, 3-4) 75/8, 80/6, 85/4

Workout Time: 0:16

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