Skid (Marc's) log

[skid]

Did an early workout today instead of waiting to the end of the day.

Warm up - 500M row

Squat
Bar-10
155-5
220-3
283-8
353-10,10,10, starting to ramp reps downwards - 1 more week of 10's to go

SS-1
Calf raise - 198-10,10,
GHR with yellow band - 10,10,

SS-2
suitcase abs - 25,20
Hanging knee raise - 20,20,
frog stretch - 20,20, (seconds)

[skid]

Warm up - 500M row

Low energy day today.

Bench
Bar-20
160-10
230-5
265-5,5,5,

SS-1
Incline DB bench at 40 degree incline
40-10
85-15,15,
DB Delt raises
10-14,
15-14,14,

SS-2
Cable tricep push down
135-15,15,
Face pulls - black band - 15,15,
DB curls
35-12,10,

[skid]

Warm up - 500M row

Deadlifts
155-5
265-2
375-4,4,4,4,
425-2
485-2
375-9

SS-1
Stiff leg deadlifts
188-8,8, - nothing heavy just a good stretch
Barbell Row
188-8,8, - did these strict

SS-2
Good mornings
188-8,8,
Chin ups - BW-10,10,
Ab wheel - 10,12,

[skid]

Busy day today - took down a few big maples and alders (couple were 100' tall+) and bucked them up for firewood. Then helped the oldest boy change out a CV axle in his car. Then got a late start (8:30PM) on my workout so just did the main lift and nothing else.

Comp Bench
Bar-10
110-10
165-10
238-5
282-3
308-2
348-1,1,1,1,

[skid]

Warm up - 500 row

Squat -
Bar-10
155-5
220-2
285-8
353-10,10,10, - I wasn't looking forward to these high rep squats; They actually weren't too bad. Dropping to 8's next week but with heavier weight.

Calf raise - 200-10,10,

GHR
Yellow band- 9,12,

Skipped the ab work today as my back was sore from all the bending over I did yesterday.

[skid]

Spent the late morning/early afternoon chipping up all the branches from the trees i cut down. Stopped because the belts disintegrated on the chipper despite replacing them last fall. My tractor puts out more power to the PTO then recommended so that's probably why they shredded.

Cardio - Went for my first mountain bike ride of the year. One of the benefits of where I live is the incredible mountain bike trails. The ride we went on today had about a 1000 foot vertical climb so this had my heart rate way up. My legs are now baked and my lungs sore from breathing so hard! Even my arse is sore from my seat. The ride down was worth it all though. The trail is in great shape. The first ride of the year is always the hardest

[skid]

Low energy day today All the recent activity caught up with me. Pushed through because the last bench session was similar energy wise and I just did bench and missed the accessories.

Warm up - 500M row

Bench
Bar-11
165-10
242-5
282-3
308-3,3,3,

SS-1
DB incline bench - 45-10, 95-10,10,
DB Delt raises - 15-16,16,

SS-2
Cable Tricep push down - 145-12,12,
Face pulls with black band - 12,12,
DB curls - 35-12,12,

[skid]

Last Thursday was deadlift day but I was programmed to take 1 week off from deadlifting and lower back work to resume again this upcoming week.

Warm up - 500M row

Comp bench
Bar-20
165-10
243-5
275-5,5,5,

Accessory circuit 1:
Bench grip bent over barbell row (strict)- 177-10,10,
Cable Lat pull down - 270-8,10,
Lying tricep extension with easy curl bar - 100-10,10,

Accessory circuit 2:
Cable cross body tricep extension - 50-10,10,
Straight arm band pull apart - red band-12,12,
DB curls - 35-10, 40-10,

[skid]

Warm up - 500M row

Squat - My legs were weirdly sore despite not squatting for a week. Maybe still sore from my 1st mountain bike ride. The pain went away once I got a couple plates on the bar as the muscles had other things to worry about
Bar-10
155-5
265-1
315-6
353-4
385-8,8,8,

Accessory 1
Calf raise - 90-10,10,
GHR (yellow band) - 10,10,

Accessory 2 - Didn't bother with a second set
Suitcase abs - 25
Frog stretch - 20 seconds
Hanging knee raise - 15

[irongeek]

Squats are really getting strong! Good work!