Doug's "get strong, look good, be in shape" log Doug's "get strong, look good, be in shape" log - Page 2

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

  1. #11

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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    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.

  2. #12

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    11Sept14
    chins: 1,2,3,4,5,5, +25x5, +50x3, +75x5, +90x5, +25x15
    shrugs

    Under a half hour in-and-out.

  3. #13

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    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.

  4. #14

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    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

  5. #15

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    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.

  6. #16

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    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.

  7. #17

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    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.

  8. #18

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    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!

  9. #19

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    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

  10. #20

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    starting strength coach development program
    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.

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