Doug's "get strong, look good, be in shape" log

[dschmale]

07Dec15
Rode the bike to and from work with a new gear that about killed me.

High bar, for time: (325, 280x3x3, 250x5,5,5) 6:00

Chins: BW x3,3,5,5, 35x5, 53x5,5,6, BW x10
Neck harness: 35x50,50,50
Curls

[dschmale]

09Dec15
Rode the bike to and from work
CG bench: 195x5, 220x3, 245x4 (booooo)
Really CG bench: 185x10,8,8,8,8

Wasn't feeling it. Spent a few hours in the emergency room today with my son, who got 8 stitches in his forehead.

11Dec15
Deadlift: 135x8,8,8, 240x5,5, 330x3,1, 400x1,1,1, 460x1,2
Speed pulls w/ 2 minutes rest: (380x3)x6
RDLs: 290x8,8,8
Chins: +25x5>bwx6, bwx10,10
V handle landmine rows: 125x 10,10,10
GMs: 225x8, 185x8,8
(Good mornings are stupid)

[dschmale]

01Jan15
Press: 165x321321321 (18 total)
alternating
Chins: 70x123123123 (18 total)

Ez pullovers>CG bench: 105x15>20, 105x15>20
alternating
Ez curls>Yates' row: 105x10>20, 105x10>20

Good volume in the beginning at those weights - my strength is pretty bad right now. Awesome pump at the end.

[dschmale]

04Jan15
High bar: (325, 275x3,3,3, 225x5,5,5) in 4:20

25 minute airdyne, 300 kcal.

[dschmale]

07Jan16
Bench: 95x8,8,8, 135x8,5, 165x5, 190x5, 215x13
CG bench: 180x10, 175x8,8,8,10

Chins: 3,3,3,5,5, +25x5, 55x5,5,4

09Jan16
Deadlift: 450, 365x10
RDL: 275x10
Neck harness: 35x40, 55x30, 35x50

[dschmale]

11Jan16
Press: 85x8,8,8, 115x5, 145x3, 170x32132132,3 (20 total)
Alternating
Chins: BW x3,3,3,3,3, 25x3, 50x3, 70, 75x2, 70x2, 70, 62x3,3,3,3,3 (21 total over 60)

Ez curl and triceps pump work.

evening airdyne: 20 minutes, 262 kcal. 4 min slow, 1 minutes fast x4

[dschmale]

12Jan15
For time:
High bar: 375, 325x2, 275x3x3, 225x5,5,5
5:00 flat.

[dschmale]

15Jan16
CG bench: 185x3, 205x3, 230x9, 205x12
Super close grip: 185x8
Ring rows: 15,15
Neck harness: 35x25, 35x50, 53x50, 35x50

[dschmale]

18Jan16
Press: 85x8,8,8, 115x3, 145x3, 175x321321322 (19 total)
Chins: 3,3,3,3, 25x3, 50x3, 79x3213,11112 (15 total, limited by grip)
Ez tri ext>bench press: 95x20>20
Ez curls>rows: 95x15>20
Face pulls: 60x20,20
Neck flexion: 50x20, 60x20

[dschmale]

19Jan16
High bar singles to 365, then 275x30 total reps in 5:45
5k row in 23:09. "Sprinted" the last 500m in 1:44.