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  1. #741
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    Warm up - 500M row in 2:05

    Did more mountain biking Tuesday. Same climb as last week but less pushing the bike and resting. Hopefully cardio continues to improve each week.

    Felt something coming on last night and today. Not feeling 100%

    Deadlift
    485-4 - Was weaker on all my exercises today. Today was +11lb from last week but couldn't get the 5th rep. Will try again next week at the same weight. Maybe no more 11 pound jumps anymore but I was hoping to hit 500lbs 1st.

    Incline bench
    199-10 with barbell
    75's - 10 with dumbbells

    BB row
    199-10

    Dumbbell curls on incline bench
    35-12,10, (did the same weight for 15 reps x 2 last week)

    Did some ab work as well

  2. #742
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    Warm up - 500M row in 2:01

    I hyper-extended my right knee backing up with a wheel barrow full of wet concrete and stepping into a rut this weekend. This is the same knee that was finally healing up after injuring it last year skiing. Caused some pain during squats today, but not enough to stop me.

    Squats
    419-3,3, 1st set I was going for 5 reps but had an awkward grip and had to reset before the 3rd rep which messed me up. Second set was no better as I gassed out at 3 reps. Might have had another but didn't want to fail. Will have to repeat this weight.
    265-12 - Back off set to get some blood flowing


    Calf raises
    176-15

    Incline Bench - Shoulders actually felt pretty good today which is a win!
    DB's - 75's - 15 reps
    BB - 176-12

    Power Clean
    165-10

    Chins - Finally got my fat carcass up for 10 reps
    BW-10, 8,

    EZ bar curl - Constant tension curl - eliminated the very top and bottom "rest" areas of the curl
    120-13 immediately followed by
    DB - 25's-15 - Good but painful pump for the guns

    Ab wheel from knees - 21reps

  3. #743
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    Warm up - 500M row in 2:05

    Deadlift
    485-3 Didn't think I would pull too much today. I was a bit tired from doing yard work. Lost a rep from last week.
    502-1 Since I couldn't pull 485 for more reps, I added a few pounds and did a single at 502.

    Incline Bench @ 50 degree angle
    DB - 85's for 10 - Hard to get these heavier DB's into position to start.
    BB - 204-8

    Bench Curls @75 degree bench
    35's-15, 12, second set immediately followed by 25's for 10 for the burn


    BB Row
    204-10

    Ab stuff - Did some flailing about (leg/arm raises) for 20 reps

  4. #744
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    Warm up - 500M row in 1:59

    Short workout today - Pouring more concrete for a home project so I didn't want to totally tire myself out before i started pouring. Did light weights and dropped the reps down

    Squat - My right knee was sore from this weekend. I was backing up with a wheel barrow full of concrete and stepped into a rut and hyper-extended my knee the wrong way. This is the same knee that's been bugging me all year since I injured it skiing last year.
    419-1 - just did one rep instead of 5
    265-5 - 5 reps instead of 15

    Calf raise
    155-10

    Incline bench press
    155-10

    Chins
    BW-5

    Cleans
    155-5

    Curls
    120-5

  5. #745
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    Warm up 500M row in 2:02

    Deadlift - My linear progress seems to be stalling at 485 on the deadlift. Going forward I'll start doing a single at 90% of 1RM followed by a set of 5 or so at 70-80%. At least that's what I think I'll do.
    485-3
    375-5

    Incline Bench - My shoulder seems to be OK with these. No pain or anything else. Keeping the weights light and the reps high.
    DB - 85's - 12
    BB - 199-12

    BB Row
    199-12

    Sitting DB curls
    35-12, 10, followed immediately with a set of 20lb DB's for 10 for the burn

    Abs - Did a set of 20 lying down leg/arm raises. Not sure what they're called. Lay on back, put arms overhead on the floor and lift both arms and legs off the floor at the same time.

  6. #746
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    Warm up - 500M row in 1:58

    Squat
    425-1 - No more LP for these either. Will start doing singles at 90%
    315-5 - set of 5 at 70%
    255-13 - lighter weight high rep set. Going for 15 reps on these before upping weight.

    Calf raise
    177-15 - Maintenance work - no need to add weight or increase reps

    Incline bench at 45 degree angle
    DB - 85-10
    BB - 205-10

    Power Cleans
    165-5 - Neither too hard or too easy. Had a bit of a sore back from laying paving bricks this weekend. 17 more pallets of bricks to go - sigh...

    Chins
    Underhand grip - 10
    Overhand grip - 7

    EZ curl bar Curls
    120-10 immediately followed by
    DB curl - 30-10

    Ab wheel - 10 didn't push these, went slow and steady

  7. #747
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    It's been exactly two weeks since I last worked out. I did lay thousands of paving stones though. I felt I needed to keep my energy levels as high as possible to finish the job so I stopped training while doing this project. I did keep up with my weekly mountain bike ride, so my cardio didn't drop off. I did lose 7 pounds too, so its all good.

    Warm up - 500M row in 1:59

    Today the plan is to stay light and get back into the groove

    Squat
    265-2,2, - My L knee which is my healthy one was giving me some pain so I stopped short of the weights intended. Pain right from the start even with empty bar. Sometimes my body just does that to me. Next week I'm sure it will be fine.

    Calf raise
    155-10

    Incline bench at 45 degrees
    DB-75's - 12
    BB - 155-10

    Power clean
    155-5 followed by an overhead press on the last rep

    Body weight Chins
    OH-6
    UH-6

    Curls
    DB - 30-10
    EZ Curl bar - 120-7 followed by 25 DB's for 12

    Ab wheel - 10 from knees

  8. #748
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    Went for my weekly MTN bike ride last night. Only stopped to rest 3 times on the climb and only for a few seconds each time. Cardio has improved significantly! The downhill portion was a blast as usual. I'm starting to get some air off the jumps now as my confidence, speed and skill improves.

    Today:
    Normally work out Thursday but its raining today and tomorrow supposed to be nice and I have things to do outside. Made the after-dinner decision to work out tonight instead.

    Also, I'm starting to do more higher rep work. Doing the heavier training has taken a bit of a toll on my body, I have no plans to compete in the near future, and since taking up biking I need to improve my stamina. I'd like to lose another 10-20 pounds as well but that's mostly a diet thing so I need to cut back on what I eat.

    Warm up - 500M row in 2:06

    Deadlifts - Haven't done these in 20 days so worked up to 1 heavier set. Having a belly full of dinner didn't help either
    375-5

    Incline bench at 45 degree angle
    BB - 200-10
    DB's - 65's for 20 reps

    Bent over row
    200-10

    Chins
    UH - BW-8
    OH - BW-7

    Sitting curls
    DB - 30's-15,15,

  9. #749
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    Warm up - 500M row in 2:03

    Good news - I've lost now 10 pounds over the past few weeks. Stopped late night popcorn, and in between meal snacking. Doing one serious cardio event per week. I'd like to drop another 10-15 pounds still.

    Squat - Left knee was OK today. Groin area and R inner hip joint was sore so didn't push too hard, probably related somehow to my f'd up right knee. Always something it seems when you're in your late 50's...
    375-1 - Could have done more reps, but if it hurts stop
    265-5 - was planning 10-15 reps but stopped due to pain in my R hip.

    Calf raise
    155-15

    Incline bench at 45 degree angle
    205-8

    Neutral grip decline bench with dumbbells - put a 4x4 under the front feet of the bench to create the decline. Will see how my shoulders respond...
    85's-10

    Power clean
    160-5 Easy - last rep pressed the weight overhead

    Chins
    BW - OH grip - 8
    BW - UH grip - 8

    Ab wheel - 10 slow reps from knees

    EZ bar curl
    120-7 strict followed by 3 more with body english

  10. #750
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    starting strength coach development program
    Tuesday - Mtn biking -Did a 1000ft elevation climb up to the entrance of Psuedo Tsuga which the local trail building club just finished machine grooming. Banked curves and jumps all the way down like a roller coaster. My new favorite trail! Stopped only once on the ascent to get a drink of water and didn't really need to rest either. Cardio still improving, perhaps 45 minutes balls out heavy breathing on the climb, and 10-15 down the mountain.

    Today
    Warm up - 500M row in 1:52

    Deadlift
    419-5 - worked up to one heavier set

    Incline bench press at 45 degrees
    221-5 - I incline bench twice a week so Thursday I will load the bench a little heavier than Monday. No shoulder issues with the incline so far, and the declines I did Monday didn't cause shoulder issues either.
    Dumbbell's - 65's-15 pump set

    Barbell Row
    205-10

    Chins at body weight
    Overhand grip - 9
    Underhand grip - 9

    DB Curls on high incline bench
    30-15,15, - did the concentric as fast as possible, slow eccentric on the way down.
    Last edited by skid; 05-06-2021 at 10:44 PM.

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