Skid (Marc's) log

[skid]

Warm up - 500M row

Had a higher stress day today giving presentations to senior executives. They went well but I had lower energy for my workout.

Deadlift
155-5
265-3
375-1
458-3 - These felt very heavy today.

Shrugs
348-10,10,

Dumbbell incline bench
65-10
120-4
95-10

Chins
BW + 15
Overhand-6
Underhand-6 - then dropped the weighted belt and immediately did
BW-6

Curls
DB - 25-10 (did these with the incline dumbbell presses to warm up for chins)
EZ Curl bar
110-10,10, very short rest and then did
DB - 35-7

[skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
430-3 - Heavy triple
310-10 - Back off set

Calf raise
165-12,12

Bench
Bar-10
155-5
265-1
330-1 - heavy single
352-1 - added sling shot - went fast
250-10 - back off set

Dumbbell Row
55-10
105-12

Dumbbell Curl
45-10,10

[skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
463-3

Shrugs
309-10,10,

Incline dumbbell press
65-10
120-2 - really sucked on these today for some reason
105-8

Chins
BW + 30
Overhand - 5
Underhand - 6

Curls
DB
25-10
EZ Curl bar
110-10,10,
DB
40-10

[skid]

Warm up - 500M row

Today is a stat holiday here in Canuckistan for some old dead British queen (Victoria), so got to do an earlier workout today instead of after work.

Squat
Bar-10
155-5
265-3
375-1
441-2 Heavy double
397-5 - heavy back off - Bonus workout - On my fourth rep I had to take a step forward as I lost my balance. Unknowingly I got too close to the rack uprights and on the 5th rep caught the bar under the left bench press setting which is just above parallel. I had to go back down and then up to finish the set.
320-10 - Light back off

Calf raise
188-10,10,

Bench - Still weaker than I'd like. May have to add another bench session later in the week as 1x/week may not be enough.
Bar-10
155-5
265-1
336-1 - heavy single
358-1 - with sling shot
287-5 - Heavy back off
254-10 - light back off

1 arm row
DB - 65-10 warm up
Kettle bell - 123-5 - The kettle bell allows more range of motion than a big dumbbell which hits the shoulders

DB curls
25-10 - warm up
50-10 - Heavy set - rested 30 seconds then did:
40-10 - light set

[skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
440-1
474-2 - Heavy set
375-5 - easy back off

Shrugs
265-12,12,

Bench - added a quick sling shot bench session to today's training
bar-11
155-5
265-1
Added sling shot
353-2

Dumbbell incline bench
120-5
105-7

Chins
BW + 35
Overhand - 4
Underhand - 5

Curls
DB 30-10 warm up
EZ curl bar 110-12,12 then rested 30 seconds and finished with
DB 35-12

[skid]

Had a very late workout today as I travelled to Vancouver to attend my oldest son's convocation for graduating with a BSc honours at UBC. Proud dad moment! Had dinner in the city with the family and then got home late and didn't have too much energy left today for my workout. Plus I rushed through it to get done before it was too late in the evening.

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
447-2 - 2nd rep moved slow...
403-3 - should have been 5 but no energy. will repeat next monday
326-10

bench
155-5
265-1
330-1
363-1 with slingshot
292-5
260-8

1 arm row
55-10
123-8 with kettlebell

curls
45-10

[skid]

warm up - 500M row

Had a late start tonight and had to cut the workout off early so only did a couple exercises

Deadlift
155-5
265-3
375-1
485-1 Heavy single
396-5 Back off, felt light

Shrugs
296-12

Bench
bar-10
155-5
265-1
330-1 Heavy single
330-3,3, added slingshot and did triples

[skid]

Warm up - 500M row

Squat
bar-10
155-5
265-3
375-1
452-1 - heavy single
405-5 - heavy back off
331-10 - light back off

Calf raise
90-12

Bench
Bar-12
155-5
265-1
341-1 - heavy single
363-1 - added slingshot for overkill
297-5 - heavy back off
260-8 - light back off

1 arm row
65-10
123-10 - used kettlebell

Dumbbell Curl
50-10 - rested 30 seconds then
35-10

[skid]

Short workout today

Warm up - 500M row

Deadlift
155-5
265-3
375-1
440-1
407-5

Shrugs
265-12

Bench
Bar-10
155-5
265-1
330-1
305-3
265-6,7,

[skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
458-1 - Heavy single
408-3 - on the 3rd rep of a planned 5 I got a pain in my right hamstring. Stopped after that. May have a slightly tweaked hamstring.
265-1 - Dropped some weight just to see how my hamstring felt and decided not to do my last set. Hopefully this is just a minor pull or tweak. I've had my right hamstring tear twice previously so will be careful here.

Calf raise
155-15 - just maintenance on these as usual. Not trying to build my calves but to prevent plantar fasciitis which has been fully successful since doing these.

Bench - did extra long pause on these
Bar-10
155-5
265-1
352-2 - Used slingshot for this set
286-5
265-6

1 arm row with kettle bells
70-10
123-11

Dumbbell curls - The most important exercise for a man...
20-10
25-10
30-10
35-10
40-10
45-10