-
I work out briefly in lunch and had lunch meetings the last few days.
10Sept14 weighing 187 today
Press: 185x1,2,3,2,2,2
DB bench: 75x8, 100x10,8
Press: 145x5>135x3>95x6>65x10 rest-pause drop-set
Dips: x15
Very little rest anywhere. Not feeling it today. Need food.
-
11Sept14
chins: 1,2,3,4,5,5, +25x5, +50x3, +75x5, +90x5, +25x15
shrugs
Under a half hour in-and-out.
-
15Sept14 - weighing 188 today
Deadlift: 475x5
Pull-ups: +80x5x5
16Sept14
Ez bar curls: 65x10,10,10, 95x10,10,10,10
Push-ups: 8,8,8,25x5
triceps push-downs and db hammer curls
Now that I'm not sloppy chubby, I figure why not hit some isolation work. I plan to add a few days of the stuff I otherwise won't do: biceps, calves, abs, etc. This should allow me to just hit my one or two primary movements without distraction on other days and hopefully get a little protein synthesis going on the days between when I pump it up. Whatever happens, it was a fun day.
-
18Sept14
Safety bar squats: 265x10, 350x5, 265x5
First time squatting in three months. Felt like garbage. Everything was a grinder. I'm going to 8-10 sets of 2-3 reps for a few weeks; focusing on crushing every rep.
19Sept14 - weighed 185 this morning
Press: 185x3,3,3,2,1,1
DB bench: 110s x8, 80s x12
Very little rest. 12 minutes from the first to the last press rep. 30 minutes total in-and-out. 22 minutes of "working" time.
Last edited by dschmale; 09-19-2014 at 11:14 AM.
Reason: bodyweight
-
22Sept14 - 185 bodyweight.
Sumo: 495x5
Pull-ups: 1,2,3,4,5,5, +25x5, +50x5,8,8,8
40 minutes total, in-and-out. Deadlift was touch-and-go with straps. I wasn't feeling particularly motivated today and strayed from my plan, but it paid off
I've also layered in an additional 800 kcal. I plan to hold 185 for a while, see if I can get stronger and a little leaner here before climbing more slowly back to 200+ this winter.
-
23Sept14
ez curls: 95x10,10,10,15
push-ups: 5,5,8,8,30,30,30,20
neck harness: 10x20,20,30,40,50,100
20 minutes.
-
25Sept14
30 minutes total:
Squat: 135x5,5,5,225x5, 315x2, 325x2, 335x2, 315x3, 275x3,3, 225x5,3
I haven't been able to low bar for years on account of my shoulders. Played with a new grip and it turned out ok. Hopefully that holds up.
-
26Sept14
Press: 185x3,4,3,3,3
Neutral DB bench: 75x8, 110x6,6, 85x8
Took much more rest today and it paid off on the press. Closing in on bodyweight x5x5!
-
04Oct14
Team Crossfit workout with my wife. I did 20 pull-ups, 20 thrusters, rest, 20 toes-to-bar and a few snatches before having to stop to go meditate on not puking. Note to self: After 3 years of no Croddfit and little conditioning, DO NOT jump in like you never left.
06Oct14
Deadlift: (455x3)x5
alternating
Pull-ups: (+25x5)x10
50 minutes. Touch and go after two sets. Exhausting. Very little rest.
09Oct14
Squat 315, max reps in 2 minutes: 10 (5,2,1,2)
High bar 225x10,5
Low back still very tight and fatigued.
Last edited by dschmale; 10-10-2014 at 06:28 AM.
Reason: added a day
-
10Oct14 (weighing 188)
Press: 45x10,10, 95x5,5, 135x5, 165x3, 185x4,3,1,1,1,1,1,1,1, 135x9,6
incline machine press
curls
I had no energy today, it's a miracle that I got close to 2 sets of 4. Definitely a -10% day so I tried (and failed) to simply match the volume from the last workout. Singles were OTM. The machine incline press is the only thing I've used in a while to pump my chest up. I think I'll give it some love in the future.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules