Skid (Marc's) log

[skid]

Cable face pull - 70-10,10, SS'd with
Cable external rotation - 10-10,10,

Incline bench press at 30 degrees - 216-8,8,8,

OHP - 155-8,8,8,

Bent Over rows - 177-10,10,10,

Cable rows - 200-10,10,10,

DB Hammer Curl - 35-12,12,12, ss'd with
DB tricep extensions - 25-10,10,10, left elbow a bit sore from these, right is ok

Strict EZ bar curl - 73-10,10,10, SS'd with
Tricep press downs - 60-10,10,10, substituted these for behind the neck cable extensions. These don't bother my elbows.

[skid]

Single leg glute bridge - 10,10, each leg, SS'd with
Spanish squats - BW-10,10,

Squats - 365-6,6,6, Squats felt good today, my left knee is improving each week, getting back into shape

Leg press - 370-8,8,8, felt light

DB lunges - 2-30lb DB's - 10,10,10, each leg

Leg extension - 100-12,12, SS'd with
Leg curls - 100-12,12

Sprint rows - 8 x 20 seconds with 10 seconds rest between sets - Set rower at max (10), covered 868 meters

[skid]

Shoulder taps and bear crawls for shourlder warm up

Pendlay row - 220-10,10,10,

Lat pulldowns (narrow neutral grip) - 150-10,10,10,

DB incline bench - 95's-12,12,10,11 - ran out of steam last two sets - will repeat weight

DB flies - 40-12,12, - still easy

DB side delt raise - 10-12,12,12, ss'd with
DB front raise - 10-12,12,12,

Sprint rows - 8x20 seconds with 10 second rests - hardest setting - 861 meters travelled

[skid]

Single leg romanian deadlift - 30lb DB - 10,10, SS'd with
Back extensions BW-10,10,

BB deadlift - 407-6, 418-6, seemed a bit light so added more weight for second set. will add 10 pounds each week

RDL - 308-8,8, will keep adding weight, seemed light

Single leg good mornings - Bar-10,10, - was trying to balance on one leg like single leg Romanian deadlifts , then my son showed me the right way by putting the non-weight bearing leg behind me. Should have watched the video. Can now add weight without falling over.

DB lunges - 35's -10,10,10, ss'd with
Prowler push - 30M x 3 - did this on my gravel driveway in the PNW monsoon rain in the dark. Used a headlamp. Did this empty to start. Will find some weight for it next time.