Skid (Marc's) log Skid (Marc's) log - Page 81

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  1. #801
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    • starting strength seminar december 2021
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    Yesterday - Did another MTN bike ride. My cardio seems to be the best its been all year as I almost kept up with my youngest boy on the climb.

    Warm up - 500M row in 2:03

    Deadlift
    155-5
    265-3
    353-1
    419-5 - These went well. Still a bit of back pain though but didn't affect the lift really.

    Shrugs
    309-11

    Incline DB press at 40 degrees
    40-10
    85-5
    105-9

    1 arm DB row - I will go with these for a while even though I don't particularly like them. I haven't set up my cable/pulley system since moving my gym into the basement because I'll have to do a bunch of modifications. Once it gets colder out and I have less things to do outside I'll fab up my cable system so I can do seated rows and other cable exercises.
    85-12

    Pullovers
    DB - 40-10 warm up
    EZ Curl bar - 110-15

    Curls
    DB - 35-12
    EZ curl bar - 110-13

    Nice quick workout!

  2. #802
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Warm up - 500M row in 2:00

    Squat
    Bar-5
    155-5
    265-3
    353-1
    408-4 - Work set - 5th rep felt like it may be a grind so I stopped at 4. There's always next week
    265-12 Back off set

    Calf raise
    183-15

    Bench Press
    Bar-10
    155-5
    265-1
    293-5 Work set
    242-10 Back off set

    OH Press
    Bar-9
    183-5 Work set
    133-12 Back off set

    Chins BW + 15
    OH-7
    UH-8

    DB Curls
    35-17 followed immediately by
    20-6 for the burn

  3. #803
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Tuesday - Mtn biking - Was really sucking wind on the climb as this one was quite steep. Had to take a couple brief rests just to get my heart rate down. How fast should a 58 year old heart beat anyways? Felt great once I got to the top however and the wind really cooled me on the ride down.

    Warm up - 500M row in 1:52

    Deadlift
    155-5
    265-3
    375-1
    430-5 - Back is still not 100% but didn't affect the lift. +11lbs from last week

    Shrugs
    309-15

    DB incline press at 40 degree incline
    40-10
    85-5
    105-10 Added 1 rep from last week.

    Dumbbell 1 arm rows
    85-15 - added a couple reps from last week. Will go to 95's next week

    Pullovers
    DB-45-10
    EZ curl bar - 115-15

    Curls
    DB35-15
    EZ curl bar 115-12

  4. #804
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Worked a long day today, much of it out in the rain.

    Warm up - 500M row in 2:00

    Squats - Didn't know how these would go considering I was quite tired
    Bar-5
    155-5
    265-3
    353-1
    408-5 - Work set - +1rep from last week. These actually went well. Probably could have done another rep or two.
    265-13 Back off set - added 1 rep from last week

    Calf raise
    188-1

    Bench
    Bar-10
    155-5
    265-1
    298-3 - Was going for 5 but ran out of energy
    304-2 - Thought I could get a triple at 304 but only did 2
    243-9 Even the back offs dropped a rep or two from last week

    OH Press
    Bar-10
    188-3 Pressing continued to suck today
    155-8

    Chins Bodyweight
    OH-8
    UH-6

    Curls
    30-10
    25-10

  5. #805
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Monsoon rain here in the PNW so no mountain biking this week. Had 2 large trees fall on my water wheel in the river yesterday, so spent the evening after work chain sawing them off. Because of that I missed my workout yesterday so did it today.

    Warm up - 500M row in 2:04

    Deadlift
    155-5
    265-3
    Added belt
    365-1
    441-5 - Last rep took some effort.

    Shrugs
    320-15

    DB incline bench press at 40 degree incline
    40-10
    85-10
    105-9

    1 arm rowing with DB
    105-15 each arm

    Pull overs
    Single DB 50-10
    EZ Curl bar - 115-15

    Curls
    DB's - 35-15
    EX Curl bar - 115-15 - Did a fair bit of cheating after 8-9 reps.

  6. #806
    Join Date
    May 2010
    Location
    Murphysboro, IL
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    30,598

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    Quote Originally Posted by skid View Post
    Monsoon rain here in the PNW so no mountain biking this week. Had 2 large trees fall on my water wheel in the river yesterday, so spent the evening after work chain sawing them off. Because of that I missed my workout yesterday so did it today.
    In the words of Thomas (Gunny) Highway USMC-RET, Improvise! Overcome! Adapt!


  7. #807
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
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    Quote Originally Posted by Mark E. Hurling View Post
    In the words of Thomas (Gunny) Highway USMC-RET, Improvise! Overcome! Adapt!
    You forgot prioritize Mark!

    Warm up - 500M row in 2:00

    Squat
    Bar-5
    155-5
    265-3
    353-1
    414-3,2, Did 5 reps last week with 408, but didn't feel in the groove today so did 5 reps in two sets
    265-15 - At least I added a couple of reps from last week in this back off set.

    Calf raise
    199-10

    Bench
    Bar-10
    155-5
    265-1
    298-4 Work set 1 - Should have went for 5
    309-3 - Work set 2 - Added another 11 pounds, did 1 less rep
    243-10 Back off set

    OH Press
    Bar-10
    188-5 Work set
    155-10 Back off set

    Chin ups at bodyweight
    Overhand - 10
    Underhand - 8

    Dumbbell Curls - No rest between the two sets. Went for the pump.
    35-12
    20-12

  8. #808
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    Oct 2011
    Location
    Paradise Valley, BC
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    No biking this week either - too wet! Took today off work to do some driveway repairs. Got 15 tons of gravel then scooped it into my tractor bucket and went to work. I hand filled the pot holes with a shovel from the tractor bucket, then used a plate compactor to hammer it down hard. The pot holes always appear in the same spots so hopefully by compacting them down I can prevent them from recurring. With all the rain we get here driveway maintenance is a regular thing.

    Warm up - 500M row in 1:58

    Deadlift - My old back injury is healed, however I must have strained something else today filling potholes. My back isn't sore, but when I bend a certain way I get a shot of pain from my lower back down my leg. Didn't affect deadlifts today.
    155-5 warm up
    265-3 warm up
    365-1 warm up
    447-4 work set - tried for a 5th but it stopped at my knees. Again, similar to Monday I didn't feel 100% in the groove today.
    365-1 - took off the smaller plates so I could lift it up into my rack to unload.

    Shrugs
    331-15

    Incline dumbbell bench press at 40 degree incline
    50-10 warm up
    85-10 warm up
    105-10 work set

    1 arm dumbbell row - These last 3 exercises (rows, pullovers, curls) were done half heartedly as I was a bit tired.
    105-10

    Pull overs
    DB - 50-10 warm up - Used 1 dumbbell and both hands
    EZ curl bar - 120-10

    Curls -
    DB - 20-10 warm up
    EZ Curl bar - 120-10
    35-10 - back off set

  9. #809
    Join Date
    Oct 2011
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    Paradise Valley, BC
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    Friday - Mtn biking - Good to do some serious cardio again. If the weather holds I'll go out tomorrow as well.

    Sunday - Had eldest son home for the Canadian Thanksgiving long weekend along with my nephew who are both going to the same university. We did some impromptu benching.

    Bench
    297-4,
    330-1 - bit of a struggle
    352-1 - Added the slingshot for this. Went pretty fast so added weight
    375-1 - Bar slowed quite a bit but still went.

    Oldest boy went a bit further than that. He's pretty close to the provincial record for his weight class so he's working the heavy weights. If I worked out with those two all the time I would certainly have more motivation.

    Today:
    Warm up - 500M row in 1:58

    Squats
    Bar-5
    155-5
    265-3
    353-1
    419-3,2, work set - I added 5 pounds from last week. May stick with 3 and 2 and keep adding weight until I can't.
    265-16 Back off set - I'll keep adding a rep every week until I get to 20. Could probably hit 20 now but I'm in no hurry

    Calf raise
    187-11

    OH Press - Since I benched yesterday I went straight into OHP
    Bar - 10
    132-1
    188-5 - Work set
    155-11 - back off set

    Chin ups - Kind of lost interest in BW chins. My new dip belt should be here tomorrow so will start adding weight again.
    BW-6 both overhand and underhand

    DB Curls
    35-13 - followed immediately by
    20-13

  10. #810
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,489

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    starting strength coach development program
    Warm up - 500M row in 2:01

    No mountain biking this week. To busy with other activities. Did get my dip belt, but not too happy with the chain length. May have to improve that as I don't like it just hanging off my hips; I like to choke it around my waist but the chain isn't long enough to go though the empty ring and then around the weights and back.

    Dead lift
    155-5
    265-3
    375-1
    447-5 Work set - last week got 4 reps, this week got 5. Last rep was a good hard pull for sure.

    Shrugs
    342-12

    DB incline bench press at 40 degree incline
    50-10
    85-10
    105-11 work set - added 1 rep from last week

    DB 1 arm row
    105-11 - added 1 rep from last week

    Dips - Monday is my conventional press day with flat bench and OHP. Today I do accessory chest work. I've been doing inclines for a while, now adding dips to work my chest from every angle from straight up to straight down. Today is my first day dipping in a long while so starting very easy and will build from here as long as my shoulders agree.
    BW-5,5,

    Pull overs - I don't know how much benefit I'm getting from these so don't know how much longer I'll do these.
    DB-50-10
    EZ Curls bar - 120-11 work set - added 1 rep from last week

    Curls
    DB 20-10 Warm up
    EZ curl bar - 120-11 Work set followed immediately by:
    DB 35-13

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