JAM's Log

[JAM]

BW 215

AM:
5 min bike warmup
CGBP: 45x10,95x5,135x5,165x5,5,5,5
Chins: BWx3 x 5 sets
DB Curls: 40x8,8,8
Shoulder rehab: front raise, laying side raise, laying anterior rotation

PM:
5 min warmup
(10) 20/40 intervals on bike
5 min cool down


I could feel a touch of discomfort with the chins. Will see how the shoulder feels tomorrow.

[JAM]

BW 213

5 min bike warmup

Safety Squat: 70x5,5,160x5,250x5,300x4,340x1,390x1,410x1,425x1,380x4,380x4,360x4
Rack Pulls: 135x4,225x4,315x4,405x4x,425x4, changed height 425x4
Circuit x 3
Lunges x20
AbWheel x10

No issues with the back today on teh squats. Both 425x1 and 380x4 are probably PRs with the safety bar. Pulling strength is down a little bit, but that's okay. I lowered the bar 1" for the final set.

[JAM]

BW 215

5 min bike

CGBP: 45x10,95x5,135x5,175x5 x 4sets
Chins: BWx4 x 5sets
BB Curls: 45x8,65x8,100x7,6,6

Running on fumes today, so called it here. May do shoulder rehab and conditioning tomorrow.

[JAM]

BW 214

30 minutes on the gaylord swish machine

Shoulder is a little crabby today as well. Only things that have changed this week are the increasing weights on Close Grip, and the addition of chins. I'm suspecting chins.

[JAM]

Went snow skiing at Cataloochee all day. What a blast.

[JAM]

BW 211

5 min bike warmup
Deadlift: 135x5,5,225x5,315x5,325x4,405x3,455x1,475x1,425x3,3,3
CGBP: 45x10,95x5,135x5,185x5,5,5,5
Safety Squat: 70x5,5,160x4,250x4,300x4,320x4,340x4

Pulling strength is down, since I haven't pulled heavy from the floor in a few weeks. Felt good to deadlift today tho. Was pretty conscious with being tight and controlled.
Everything felt slow today tho. I didn't eat much yesterday. My mom fell and shattered her wrist yesterday, so I was in the hospital all day. Fun.

[JAM]

12-20-17
BW 212
Shoulder rehab stuff

12-21-17
BW 212
5 min bike warmup
Safety Squat: 70x5,5,160x5,250x5,300x3,340x1,390x1,430x1,390x3,380x3,370x3 The 430x1 and 390x3 are probably PRs with this bar
Rack Pull: 135x4,225x4,315x4,405x4,455x4,475x4
Circuit: Ab Wheel x12, Weighted Lunge x 20; x 3

Very tired today. Stress from work and mom is wearing on me. But gravity don't care. Decent workout today regardless.

[JAM]

DB Bench Press: 40x8,55x8,65x8,75x8 (elbows tucked hard)
CGBP: 45x10,95x5,135x5,155x5,195x5,5,5,5
Land Mine Rows: barx8,+25x8,+40x8,+70x8,+90x10,10

Kind of just experimenting around, and seeing what I can do. My shoulder feels fine post workout, we'll see how it feels tomorrow. Really tired of this crap.

[JAM]

12-24-17
Kayaked Big Laurel. First time in the boat since 12-2-17. Shoulder was pretty sore after, which is concerning.

12-26-17
BW 214
5 min bike warmup
DL: 135x5,5,225x5,315x5,335x3,405x3,455x1,485x1,435x3,3,3 These all felt like garbage
CGBP: 45x10,135x5,175x5,205x5,5,5,5 wooooo, finally above 200 again
Shoulder rehab exercises
Skipped light squat, cause I just feel like crap today.

[JAM]

12-28-17

5 min bike warmup

Safety Squat: 70x5,5,160x5,250x5,300x3,340x1,390x1,435x1,390x3,3,3 PRs for the safety squat
Rack Pull: 135x5,225x5,315x5,405x3,455x3,485x3 movement was tough today, probably cause I just deadlifted heavy on tuesday
Circuit: Ab wheel and Weighted Lunges