Skid (Marc's) log

[skid]

Warm up - 500M row


Squat
Bar-5
155-5
265-3
375-1
440-1


Calf raise
155-10 - Used a light weight just to go through the motions

Bench
Bar-10
155-5
265-8 - Decided just to do a few reps with a relatively light weight. Stopped at 1 set

[skid]

Warm up - 500M row

For Christmas I bought a 125 pound leather heavy bag as my boys wanted one for the gym and new bands as my Rogue bands are falling apart. I'm looking forward to some heavy bag work on the nights I use the treadmill. Should make things more fun on the cardio night..

I also bought a pair of 120 pound dumbbells as well. That's the heaviest the fitness store had. I now have an almost complete set up to 120 pounds: 5-50 in 5 pound increments, 55-105 in 10 pound increments, and now the 120's. I may get a pair of 110's at some point to fill in the gap between 105 and 120, or better yet a pair of 130's.

Nothing too heavy or hard today. Just 1 heavy set of everything.

Deadlift - Back's a bit sore from shoveling snow.
155-5
265-3
375-1
440-1
375-5

Shrugs
375-10

Snatch grip high pull
155-10

Incline dumbbell press @ 40 degree incline
65-10
85-5
120-4 - Gonna take some getting used to these big boys.

Dips
BW-10
35-10

[skid]

Warm up - 500M row

Squat
B-5
155-5
265-3
375-1
452-2 - Heavy set
419-5 - Heavy back off set
287-10 - Light back off set

Calf Raise
155-12,12

Bench
bar-10
155-5
265-1
330-2 - Heavy set
292-5 - Heavy back off
243-10 - Light back off

BB Row
Bar - 10
188-10,10,

[skid]

Warm up - 500M row

Missed this workout last week

OH press
Bar-10
155-3
225-1 - Heavy single
203-5 - Heavy back off
181-6 - Light back off - might have hurried this a bit from the previous set as I gassed out quickly

Dumbbell Flies
20-10
45-10,10,

Chins BW + 45lbs - Meant to do these before the flies but got mixed up
OH-4
UH-4,4,

Curls
Dumbbell
20-10 warm up
EZ Curl bar
110-10,10, all strict

Ab wheel 10,10 - slight pause at full extension

GHR
BW-10
Purple band-10

[Meshuggah]

Strong Stuff! Happy New Year Brother.

[skid]

Strong Stuff! Happy New Year Brother.

Stay strong Shug, and best of the New Year to you as well!

Warm up - 500M row

Deadlift
155-5
265-3
375-1
507-1 - Heavy single
441-5 - Back off set

Shrugs
386-10,10

Snatch grip high pull
188-10,10,

Dumbbell incline press at 40 degrees
65-5
85-3
120-6 - Work set - Video below - Stabilizer muscles still a bit wobbly
95-12 - Back off set



Dips
BW + 45-8,8,

[irongeek]

Great work - Happy New Year!

[skid]

Great work - Happy New Year!

Hey thanks Irongeek! Best of the new year to you as well.

My employer has put all middle management on 12 hour shifts 24/7 for the next 3 months to get our new plant up and running. I'm now working 4-12 hour shifts of days, then four days off, than 4-12 hour shifts of nights, and so on. I started on Jan 2 and finished my first set of shifts yesterday and am now on 4 days off. Needless to say this will really mess with my workouts. After 12 hours + commute I am too tired to do a good workout, so will now train on my 4 days off. Still haven't figured this out exactly but here goes...

Warm up - 500M row

Squats - Am still tired and lacking energy, plus my back is really sore from shovelling all the f'ing snow we've been getting here. I've never seen so much!
bar-5
155-5
265-3
375-1
440-1 - Heavy single - was going to go heavier and do a double but didn't have it today
375-5 - medium weight back off -

Calf Raise
199-10,10,

Bench
Bar-10
155-5
265-1
332-1 - Heavy single should have been a double but no energy today.
265-7 - Medium weight back off - didn't push it and left a couple reps in the tank.

Bent over row - No way doing these with my sore back

[skid]

Maybe I shouldn't have done squats with a sore back last workout as my back was really sore for the past few days. Enough that I had difficulty sleeping. Woke up still sore today so decided a light and easy workout was in order if I was to do anything.

Incline dumbbell press at 40 degrees
45-10
85-10
120-4 - left a couple reps in the tank as I didn't want to strain

Chins with bodyweight
overhand grip - 7
Underhand grip - 7

Dips with bodyweight - 10,10,

Dumbbell flies
25-10
50-10

Dumbbell curls
30-10
35-10

With my new schedule I'll try to do 2 workouts in my 4 days off. If my back feels better in 5 days I'll be back to squatting and deadlifting.

[skid]

Just finished 4-12 hour nightshifts at 6am this morning, slept until 11, relaxed all day, then did my workout before dinner. Good news is my back isn't bothering me anymore.

Warm up - 500M row

Squat
Bar-5
155-5
265-3
375-1
451-1 - work set (video below) - Went easier than I thought it would. Even though it went up slow I was thinking in my mind that I had quite a bit more in me and wasn't pushing that hard.
407-5 - back off set - Didn't do a light back off as I didn't want to push my luck.


Calf raise
199-10,10,

Bench - left a rep or two in the tank on all these.
Bar-10
155-5
265-1
337-1 Work set
293-5 Back off set
243-10 Light back off

Barbell Row
155-10,10, went light with these to see how my back takes them