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  1. #751
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    • starting strength seminar august 2021
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    Nice work Brother.

  2. #752
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    Thanks Shug! Good to see you stop by!

    Warm up- - 500M row in 2:01

    Squat - Sore groin squatting again. Dropped weight so pain was tolerable in the groin and then my knee started to hurt. Sigh...
    375-2
    265-5

    Calf raise
    155-17

    Incline bench at 45 degree angle
    205-9

    Decline bench with 3.5" block under front feet of bench
    DB's 85-11 - The inclines and declines for bench are leaving my shoulders happy. The increased reps and weight reduction from the more difficult positions are likely keeping the shoulder issues down,

    Power Clean to strict press
    155-5 - Added the pressing movement back in for each clean. The press is fully strict

    Chins
    Overhand grip - BW-10
    Underhand grip - BW-9 probably didn't rest enough between sets as underhand is usually easier for me. Just happy nothing hurts. May add 5 or 10 pounds next workout.

    Ab wheel
    From knees - 10 felt this in my groin again, particularly my R testicle

    EZ bar curls
    120-8 fairly strict, immediately followed by
    DB's 30-7 for the burn
    Last edited by skid; 05-10-2021 at 08:02 PM.

  3. #753
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    Tuesday - More mountain biking - cardio is good, now concentrating on increasing my pace uphill with more 2nd and 3rd gear climbing

    Warm up = 500M row in 1:59

    Deadlift - 430-5 - My paving stone project sure took a lot out of me. Still have a bit of a sore back, and my knees are still recovering. The good news is that I'm getting back on track. Felt good to deadlift today, although I'm still quite a bit behind weight wise where I was 6-7 weeks ago.

    Incline bench press at 45 degree angle
    227-5
    DB's 65-17 - Followed the barbell set with 65 lb db's

    BB row
    221-10

    Chins - Added weight since I hit 10 reps last time with only body weight
    BW + 10lbs
    Overhand-6
    Underhand-6

    DB Curls
    30-20,20, Last set of 20 immediately followed by a set of 10 with 20lbs for a good burn

  4. #754
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    warm up - 500M row in 2:00

    Squat
    375-5 - Groin felt better today, but R hip still tight and sore
    265-5 - was going to do 10 or more but hip was bugging me so I didn't push it

    Calf Raise
    155-18

    Incline Bench @ 45 degree angle
    205-10

    Decline bench with dumbbells
    85-12 - 3 inch block under front feet of bench

    Power clean and strict press
    155-6

    Chin ups with 10 lbs
    OH grip - 7
    UH grip - 8

    Ab wheel - 15

    EZ bar curls
    120-10 immediately followed by 30lb dumbbells for 10 reps

  5. #755
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    Yesterday - Mountain bike ride - Cardio good now, R knee still somewhat painful climbing so not able to push the pedal 100%. Still, pretty happy with my cardio fitness level although I'd like to lose another 10 lbs.

    Today
    Warm up - 500M row in 1:57

    Deadlift
    441-5

    Shrugs - As I unloaded the deadlift thought I'd throw these in for some trapasaurus gains
    265-10

    Incline bench press at 50 degree angle
    Barbell - 231-5 damn these were hard! May drop the incline one peg for next workout
    DB's - 75 - 15

    BB row - Lightened these up a bit for stricter form and higher reps
    155-12,12,

    Chins BW + 25lbs
    OH - 5
    UH - 5

    DB curls
    50 degree bench - 35-10 followed immediately by 25-10
    80 degree bench - 30-15 followed immediately by 20-12

  6. #756
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    Oct 2011
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    Yesterday - Finished my new wood shed, now time to fill it. Chopped 1/2 cord of wood till it got dark out. Awesome exercise!

    Today:

    Warm up - 500M row in 2:02

    Squat - Nothing hurt today, Right hip still a little tight though.
    385-5
    265-10 Cool down set

    Calf raise
    155-20

    Incline bench at 40 degrees - I dropped one peg on my bench from 50 degrees to 40 degrees.
    210-9 - Dropping one peg didn't seem to make it any easier.

    Decline bench with dumbbells. 3.5" block under front feet of bench
    95-8 - Used my heaviest pair of DB's. Went right to failure on 9th rep

    Power clean to strict press
    155-7 - cardio

    Chin ups
    BW + 25
    Overhand-6
    Underhand-7

    Ab wheel - 20

    Curls
    EZ bar 120-11, then a short 20 second rest followed by:
    Dumbbells 35-12

  7. #757
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    Oct 2011
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    Tuesday - MTN biking - 815 foot elevation gain on the climb trail in around 30-35 minutes breathing hard all the way but non stop, then 12 minutes or so on the descent back to the bottom at breakneck speed

    Today
    Warm up - 500M row in 2:03

    Deadlift
    452-5

    Shrugs - decided to add these as I just drop plates off the deadlift and do a quick set.
    375-8

    Incline Bench at 40 degree incline
    Barbell 238-5 - these seemed easier today despite adding 5 lbs from last week
    DB - 75's for 18 reps

    BB row
    161 - 15,15,

    Chins - BW + 25 lbs - I put out more on the BB rows which seemed to take some energy away from these.
    OH-5
    UH-6

    DB curl on 80 degree incline bench
    35-15 immediately followed by
    25-12 for an good bicep burn.

  8. #758
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    Oct 2011
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    Warm up - 500M row in 2:03\

    Tired today, didn't sleep well last night due to a known stressful day at work today. Still managed a decent workout.

    Squat
    392-4 - should have been 5 but I wimped out on the last rep thinking how tired I was. Will repeat next week. Changed mindset for all consequent exercises
    265-12

    Calf raise
    177-15 added 22 pounds to this from last week, did 5 less reps.

    Incline press @ 40 degree angle
    210-10 - Will add weight to this next week now that I achieved 10 reps. + 1 rep from last week

    Decline dumbbell press with 3.5" block under front feet of bench
    95's-10 - Would add weight if I had heavier db's but I don't so will add reps. +2 reps from last week

    Power clean and press
    155-8 + 1 rep from last week

    Chins
    BW + 35 lbs - +10 lbs from last week
    OH - 5
    UH - 6 Same rep count as last week but heavier weight

    Ab Wheel - 15 - 5 less reps but did them more slowly. Could have done more but was getting late.

    EZ Bar curl
    120-12 - Lots of cheating on the last few reps - still beneficial I think as arms were burning
    DB - 35-12 - These followed almost immediately after the EZ bar curls - same thing, lots of cheating on the last reps. I've read cheating on curls isn't a bad thing, right?
    Last edited by skid; 05-31-2021 at 11:55 PM.

  9. #759
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    Oct 2011
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    Tuesday - Mtn biking - 815 ft elevation climb - Had my first fall - took a bad line through a corner and my front tire slipped out on some loose gravel. Got a nice scrape on my L knee. Dusted myself off and continued on. That's what I get for trying to keep up with my youngest son...

    Today:

    I'm still losing bodyweight a little at a time. Down 13 pounds or so from starting. Still eating the same as always, but not snacking much between meals, plus the cardio from biking is probably helping too. May try cutting back on my portions now too as I'd like to lose the paunch that I still have.


    Warm up - 500M row in 2:01

    Deadlift -
    458-3 - I knew these were going to be hard today as last week was a struggle to get 5, and I added 5 pounds to today's lift. Was shooting for 5, got the 4th up to my knees and ran out of strength. Might have to change up my programming now, but will first try a repeat at this weight.
    375-5 - Since I couldn't get all my reps I dropped weight and got a set of 5 in.

    Shrugs
    375-10

    Incline Bench at 40 degree angle - Bumping weights up with the barbell, bumping reps up with the dumbbell work
    243-5 with barbell - +5 pounds
    75-20 with dumbbells - +3 reps

    Barbell Row
    166-15 - strict - +5 lbs

    Chins
    BW + 37lbs
    Overhand grip - 5
    Underhand grip - 5

    Dumbbell curls with 80 degree upright bench
    35 - 17 - followed immediately by:
    25-10 for the pump

  10. #760
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    Oct 2011
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    Paradise Valley, BC
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    starting strength coach development program
    Warm up - 500M row in 2:04

    Felt weak and tired today. Surprisingly had a good workout! Funny how that happens.

    I have a large scab on my left knee from my bike wipe out last week. My knee sleeves reminded me of that when I put them on I'll have to wash them tonight...

    Squat
    392-5 Got the 5th rep today
    265-15 + 3 reps from last week

    Calf raise
    177-17 +2 reps from last week

    Incline Bench at 40 degree angle
    216-10 + 6 lbs from last week, still got 10 reps so will add more weight next time

    Decline Bench - 3.5" block beneath front feet of bench
    DB - 95-11 + 1 rep - Added 1 rep from last week. Considering making up a pair of 105 DB's. I've got quite a few 10's, 7.5's, and 5's plates (found a treasure trove of new looking loose weights at the dump a year or so ago) so just need another 2 DB handles and I'll make another pair up

    Clean & Press
    155-9 +1 rep - Probably my most taxing exercise.

    Chins
    BW + 35
    OH-6
    UH-7

    Ab Wheel 15

    Curls
    EX Bar - 120-13 - took a short rest followed by:
    DB 30-13 - dropped 5 lbs and did these strict

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