Skid (Marc's) log

[skid]

Warm up row - 500M in 2:07 (slow)

SSB squat
120kg/264lb-4,4,4, - starting really light, good thing too as I feel tired today

SSB calf raise
80kg-13,13,

Swiss bar bench - starting to feel these now as the weight is going up. Shoulder still holding up I think.
122.5kg/270lb-5,5,5,

DB upright row
55lb-12,12,

EZ bar curl
110lb-10,12,

Ab wheel - 16,16,

[skid]

Warm up - 500M row in 2:00

Hex bar deadlift
173kg/380lb-4,4,4, - Just starting up with the hex bar again using relatively light weights. Good News! My hamstrings didn't bother me with this DL variation; At least so far. We'll see how it goes...

Swiss bar Bench
125kg/275lb-5,5,5, going up in 5 pound increments now. Today felt better than last workout at 122.5kg.

1 arm Kettle bell row
123lb-8,8, - added 1 rep from last week. Trying to do them strict.

DB curls
Did a variety of weights for a good pump. May start training for strict curl competition for the fun of it. My oldest son is sort of challenging me.

Ab work - a variety of things

Had another good mountain bike ride as well last Tuesday. Did Half Nelson again as it is a blast. 1 hour of intense cardio on the climb up followed by 10-15 minutes of thrilling fun on the trip down. Have another flow trail to try hopefully this weekend!

[skid]

Warm up - 500M row in 1:56

SSB Squat
120kg/264lb-5,5,5, still going light on these

Swiss bar bench
127.5kg/281lb-3,3,3,3,3, dropped to triples. Keeping rpe around 7ish

Upright DB row
55lb-13,13 - this is kind of a mutant exercise.

EZ bar strict curl
125lb-3,1 (did competition style), 3, 5, - way weaker than I thought with these. Supposed to do triples competition style. Lucky to get 1. Will have to drop 20 pounds off the bar at least.

Ab wheel
Strict and slow with pause at end - 8,8,

America - Land of the free and home of the police state. My nephew just got ticketed today in Hawaii for hiking with 3 of his friends. Court appearance required. Glad I live where I do. My kids also just did a 18K hike to Rainbow Lake in Whistler today. Had to park in over-flow parking area because of so many people hiking. Is fresh air and sunshine bad for you?

[skid]

My youngest son and I did another fun mountain bike ride tonight after I finished work. Psuedotsuga which is a fun ride and also the latin name for Douglas Fir. The trail starts a little rough and a bit technical but the bottom 3rd is where the fun is. Lots of banked corners to blast through. Had to stop for a bear too! There's lots of black diamond trails in the area as well but I prefer the easier "blue" flow type trails. Got a good hour or so of cardio on the climb as well. I'm still a fat bastard though as I'm not losing any weight.

Again, this isn't me but a nice video of the trail.

[skid]

Warm up - 500M row in 1:58

Hex bar deadlift
173kg/381lb-5,5,5,

Swiss Bar bench
118kg/260lb-5,5,5,5,5,

Strict DB Row - Arm movement only
50-12,12,

Competition Curl - Leaning against wall with shoulders and butt contacting
90lb-5,5,6,5,6,

DB finisher curl - done immediately after last competition curl set
35lb-10

Ab work - Leg/arm raise and hold
2 sets of as long as I can comfortably hold it

[skid]

Warm up 500 M row in 1:56

SSB Squat
120kg/264lb-6,6,6, Easy Peasy

SSB Calf raise on 3" block
80kg-16,16

Shoulder Warm up - light bench grip rows, delt raises, and band pull aparts

Swiss bar bench
128kg/281lb-4,4,4,4,4,

DB upright row/shrugs
50-12,12,

Hammer curls
35-12,12,

ab wheel 10,10,

[skid]

Been doing a mtn bike ride every Tuesday and get a good hour of cardio, sometimes on weekends too. Go for a 20 minute walk each night with the dogs. Cut back on my food intake a little too. Weight - 230lb unchanged

Warm up - 500M row in 2:02

Hex bar deadlift
173kg/381lb-6,6,6,

Shoulder warm-up

Swiss bar bench
120kg/264lb-6,6,6,6,6,

Strict DB row (arms/lats only, no body twist or anything)
50lb-12, 55lb-12, can probably go up in weight a bit with these.

DB curls
35lb-12 hammer, 35-12 normal, 35-12 top 50% of ROM,

Leg/arm raises with small of back pressed into mat - 3 x till I started shaking - tummy is sore now

[skid]

Shoulder is still painful. Doesn't bother me the day of working out, but really feel it the next few days. I could keep going but really need to let it heal properly. So I am eliminating all arm work until it gets better.

The rowing machine don't seem to bother it (I think) so still doing that as a warm up.

500M row in 2:05

SSB squat
125kg/275lb-4,4,4, - seemed pretty light still so I paused all the reps. Not really wanting to push anything too hard so staying with light weights.

SSB calf raise
80kg-17,17,

Abs - did 3 sets of static leg/arm raise holds with only small of back touching floor.

[skid]

warm up - 500M row in 1:58

Hex deadlift
178kg/392lb-4,4,4, fast up, slow down, set lightly on the floor

Ab work ,

No arm work except for holding on to the hex bar. Left Shoulder still slightly sore

[skid]

Warm up 500M row in 2:03

SSB Squat (hands-free and paused)
126kg/277lb-5,5,5,

SSB Calf raise
80kg/176lb-18,18,

Tried a set of 10 light barbell rows with 90 pounds on the EZ curl bar. Felt ok, but then 10 minutes later my shoulder started throbbing. Need more time to heal apparently.

Ab work