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

[dschmale]

Lots of yard work and little exercise last week - too busy at work to make it on lunch.

28May19
pec deck: warm ups then 70-80 x 10s
neutral machine bench: warm ups then 170 x8,8,8
neutral db bench: 50s x10,10,10
full cuban press: 25x8,8,8
pec deck drop set

29May19
0600
Squatted to 275x3 and 20 total reps at 225 - just trying to get a groove going
neck work
leg extensions and curls - felt the hamstring tear on the curls. Light weight, high reps for a long while.
1100
straight arm push-downs: 50x15, 60x12, 70x8
pull-downs: 100x10, 120x10, 140x10
cable rows: 100x10, 120x10, 140x10
All done as a giant set. Power went out at work so it was dark and hot AF.

30May19
0600
Squat: 45x8, 95x8, 135x5, 225x3, 275, 300, 225x5
neck harness: 35x100
neck flexion: 50 reps
BMX sprint, 2.5 miles, 12 minutes
1100
Arm Day!
1500
BMX sprint with mad hills, 2.5 miles, all the time

[dschmale]

03Jun19
0600
Squat: 45x8, 95x8, 135x5,5, 225x3, 275x2,2,2, 225x5
Neck harness: 35x50, 53x50
Neck flexion: x50

1100
(Pre exhaust) DB “plate” raises: 25x12,12, 30x12, 35x12,12,12 (alternated with work sets on machine press)
Machine military press: 50x12, 90x12, 140x5, 170x5, 170x5, 140x8
Arnold press: 50s x4>35s x6 (drop set)
Cuban press: 25s x8
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04Jun19
0600
Warm up the squat, stretch.

1100
a few giant sets of straight-arm push-downs, lat pull-downs and cable rows

1600
mowed the grass
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05Jun19
Warmed up the squat, light barbell hip bridges, crunches and stretch
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06Jun19
0600
Warmed up the squat, neck harness: 35x50, 53x50

1100
Machine bench: 170x10,10,10
DB neutral grip bench: 50x10,10,10
Cuban press: 25x10,10,10
Triceps pullovers: 50x10,10, 70x10
a few quick pec deck and triceps push down pump sets
----------
Took a break from the log, just got lazy. Took a vacation and haven't worked out in two weeks anyway.
Working light and frequently to build a base back. I'm weak and in very bad shape. I'd hurt myself if I went straight for it. Giving it 6-8 weeks of moderation and consistency before I dive back in.
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02July19
warm-up:
1-2-3-4-5-6-7-8-9-10, 24kg swings
alternating one chin up

Deadlift: 135x10,10,10, 225x5, 315x5
Shrugs (pulled first rep from floor): 315x10,10,10,10,10
-alternating-
chin-ups: 5x5
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03July19
Swiss bar bench: 60x10,10, 110x8, 150x5,5,10
Squatted quickly to 245x5
Neck harness extension and band flexion, two work sets each

20 minute workout
-----------
Weighing 182, a few pounds up and softer after a week of beer drinking at the beach.
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05July19
Deadlift: 135x10,10,10, 225x5, 315x6
Shrugs: 315x10
chin ups: 6,6,5,5,5

Tweaked my back badly by not respecting a "light" weight like 315 off the floor for some shrugs. Took several days off and started back in with some empty reverse hypers this week to speed things up (hopefully).
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10July19
Reverse hyper: empty x20,x20, (20lbsx10)x5
Z press: 95x10,10,10

Adding weight to the reverse hypers starting slowly today. The Z press was an afterthought, really. Just felt like doing something.

evening:
reverse hypers: 10,10, 20x10, 40x10, 60x10,10,10

[dschmale]

11July19
Reverse hypers: 10, 20x10, 40x10, 60x10, 80x10, 100x10, 120x12, 90x10
Chin ups: 1,1,1,1,3,7,6,5 - feeling weak
20 minutes on lunch. Back feels good but I'm using momentum over about 80 pounds so I'll back off and work there until it's easy to move. Trying to be disciplined. You know how that goes...
------------
Mowed the grass and lots of lawn work over the weekend. Several hours of light cardio there. Back is feeling better. Been keeping up with the reverse hyper but not much else. Picked up a new heart rate monitor and next week will start doing about 5 miles a day power walking/light jogging in the 70% zone. Try to push 70% until I can hold a run pace there. It's worked in the past; just need motivation - and my out-of-shapeness is plenty motivation right now.

16Jul19
squat: 45x5, 135x5, 225x5, 275, 315, 225x5
reverse hyper: 70x10)x5
------------
Squatted several times last week, lots of reverse hypers. Spent this weekend climbing hills, shooting steel and drinking beers. Wife and kid are out of town for a few weeks so I'm just exercising non-stop until they return.

22July19

0500:
jog 2.5 miles to work: 30 minutes, 139bpm average

1100:
Machine military press: 170x5,5,11
front raises, supersetting arnold press: (25s x8> 50s x5) x3
machine shrugs, supersetting cuban presses (w/ press): (170x20>25s x8) x3
30 minutes total

1500:
jog 2.5 miles home: 32 minutes, 151 bpm avg

1530:
Squat: 135x5, 225, 275, 315,315,315
all squats finished in seven minutes immediately upon returning home.
Neck harness: 53x50
Neck flexion: x50, x75
17 minutes total at 131 bpm (just playing with my HRM)
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23July19
0600:
70% jog to work: 2.2 miles in 28:30 at 140 bpm avg

1130:
1. straight arm push-downs: 50x10, (60x10)x3
2. cable rows: 100x10, 120x10, 140x6-120x6, 120x10
3. pull-downs: 100x10, (120x10)x3
1,2,3 done as a giant set with no rest between exercises and 1 minute between sets
4. Machine shrugs: (170x20)x3
5. Seated cleans: 15x10, 25x10
4,5 done as one long set, alternating exercises in a shrug sandwich
20 minutes total, 135 bpm avg

1500:
Jog home, 2.25 miles in 31:40 at 148 bpm avg

1530:
Squat: 135x5, 225,225, 275, 315, 315x3
all squats finished in 7:30
neck harness: 53x50,50
neck flexion: x50, x75
17:30 at 137 bpm avg
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24July19

0545:
Jog to work: 2.25 miles in 29:34 at 141 bpm avg
No power-walking at all today. Was able to light jog the whole way and stay in the zone. Adapting quickly.

1130:
Arm Day! (haven't done this in forever, saves me putting isolation at the end of a workout to save time)
DB reverse curls, 15x10, 20x10
hammer curls, 20x10, 25x10
suppinating curls > forearm curls, 25x12>15, 25x10>10, 25x10>6
--alternating DB triceps pull-overs the whole way 15x15, 20x10, 25x10, 30x10, (35x10)x3
machine curls > machine triceps extensions, quick 3 super sets
suppinating curls drop set
triceps push-downs drop set
GREAT pump! 25 minutes at 125 bpm avg

1500:
Jog home, 2.25 miles, 34 minutes at 147 bpm

1530:
Squat: 135x5, 225, 275, 315x2,2,1
9 minutes total squatting
Exhausted; skipped the neck work

1600:
Beers

[dschmale]

26July19
0630:
Jog to work. 2.25 miles, 28:06 at 145 bpm avg. Managed a "run" for a bit today. 11:00 for the first mile. Exceeded my heart rate range slightly but I was feeling myself, so I kept at it. The goal is to get the whole run to a 10:00 pace and then add a weight vest or plate carrier.

1130, Chest and back:
Pec deck supersetting neutral machine bench: 50x10>100x10, 60x10>120x10, 70x10>140x10, 170x5, 80x10>170x10, 80x10>170x10, 60x15>150x10

1. Straight arm push downs: 50x10, 60x10, 60x10, 50x10
2. Cable rows: 100x10, 140x10, 120x10
3. underhanded pull-downs: 100x10, 120x10, 120x10
----1,2,3 done as a giant set with 1 minute between sets, no rest between movements

4. neutral db bench: (50x12)x3
5. underhanded pull-downs: (100x10)x3
----4,5 done as a superset with 1 minute rest between sets, no rest between movements

shrug sandwich w/ strict seated db cleans: 170x20, 15x10, 170x20, 25x10, 170x20. No rest, one big set.

Hugangous pump. Exhausting. 40 minutes at 135 bpm avg

1500:
Jog home 2.4 miles in 34:34 at 147 bpm avg

1530:
Squat: 135x5, 225, 275, 315x2,3,2
neck harness: 53x50,50
neck flexion: orange and black band x100
8:00 for all the squats. 17:00 total at 138 bpm avg
-----------------
27July19
0930
Mow the lawn at a jog: 140 bpm for 45 minutes

1015
Squat: 135x5, 225, 275, 315x3x3
----2 minutes rest between sets, 15 minutes total at 135 bpm avg

29July19
0730
Jog to work 2.25 miles, 28:30 at 141 bpm

1130
Shoulders:
Machine military press: 170x5,5,11 (fail 12)
front raises, supersetting arnold press: (25s x10> 50s x5) x2, (25s x10> 50s x6)
machine shrug sandwich w/ cuban presses (w/ press): (170x20>25s x10>170x20>25s x10> 170x20)
---- shrug sandwich was one giant set with little or no rest between movements
25 minutes total at 130 bpm avg

1500
Power walk (too hot to jog) 2.25 miles in 35:35 at 150 bpm avg

1530
Squat: 135x5, 225, 275, 315x5,2,1,2
315 was rest pause - 3 minutes total for that “set of ten”
17:00 at 150 bpm avg
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30July19 - 185.5 lbs

0700
jog to work 2.25 miles in 29:28 at 137 bpm avg

1130
back work
cable rows: 100x10, 120x10, 140x10,10,10
pull downs: 100x10, 120x10, 140x10, 170x4
db strict cleans: 15x10, (20x10)x5
machine shrugs: 170x20,20,20
straight-arm push-downs: 50x10,10, 60x10,10,10

done as a few circuits with lots of supersetting and seldom more than a minute rest
30:30 at 136 bpm avg

1500
jog home 35:00 at 145 bpm avg

1530
Deadlift 135x5, 225, 315, 365, 315x10
neck harness: 53x50
neck flexion: x75
just testing out the back, 14:00 at 135 bpm avg
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01Aug19
0630
jog to work 2.25 miles in 29:10 at 139 bpm avg

1130
chest and triceps
1. pec deck: 50x10, 60x10, 70x10, (80x10)x4
2. neutral grip machine bench: 100x10, 130x10, 150x10, (170x10)x3
--pre-exhaust superset 1 and 2 with no rest and a pec-deck finisher immediately after the last set on bench
3. neutral DB bench: (50x10)x3
4. cuban press w/ press: 15x10, 20x10, 25x10, 25x10, 20x10
5. lying triceps pull-overs: 50x20
--superset 3 and 4, finish with 5
triceps push-downs: 70x10
25:00 at 125 bpm avg

1345
jog home 2.3 miles in 35:00 at 146 bpm avg

1530
No squatting. Helped a friend rototill and dig a huge walkway in their yard for about two hours. Sweating like whoa. Watch says 4000 kcal burned today.
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02Aug19

Thunderstorms today - no running to work.
0730
treadmill walk, 8-11 degrees incline, 3 mph with a 20# vest, 30:00 at 140 bpm avg

1130
back day 2
1. cable rows: 100x10, 120x5, 140x5, (170x10)x3
2. straight arm push downs: (50x10)x5
----superset 1 and 2
3. suppinated pull-downs: (100x10)x3
4. machine shrugs: (170x25)x3
5. strict db cleans: 15x x20,20,10
----3,4,5 done as a giant set with no rest between sets
26:00 at 130 bpm avg

1500
treadmill walk, 30:00 at incline, 143bpm with 20# vest

1700
Helping a friend move. Should be several hours of manual labor... again :-/

[dschmale]

05Aug19
0630
jog 2.25 miles to work in a 20# vest, 31:30 at 142 bpm

1100
shoulders
machine military press: 100x10,10, 130x5, 150x5, 170x8,8,8
db front raises: 12.5x10,10,10, 25s x10,10,10
Arnold press: 50s x5,5,5 (preexhaust/superset the front raises first)
machine shrugs: (170x25)x3
strict db cleans: 12.5x5,5,5, 35x5>20x5, 20x10 (shrug sandwich the last two sets as one giant set with no rest)
lateral db raises: 10s x15, slow and strict, done immediately after the shrug sandwich
----30:00 minutes at 125-130 bpm

1500
jog home 2.25 miles (no vest), 33:27 at 144 bpm

1530
squat: 135x5, 225, 275, 315, 225x5, 135x5
neck harness: 53x50,50
neck flexion: x100
Nothing in the tank today. Not sure if it was the five hour bad night’s sleep or the weight vest run but squats weren’t happening. 18:45 at 133 bpm

[dschmale]

06Aug19
Treadmill walk in 20# vest, 2 miles at 10 degree incline, 40:00 at 135 bpm avg

No energy for anything else today. Feeling ill.
—————
09Aug19
0530
jog to work 2.25 miles in 32:30 at 140 bpm avg

1030
jog home, 2.35 miles in 31:03 at 152 bpm

1500
deadlift: 135x8,8,8, 225x5, 275, 325x10
chin ups: bw x1,2,3,4,5, 35x5, bw x5,5,5
bb rows: 225x8, 135x15,15,15
strict db cleans: (20x10)x5, 35x10(loose, no shrug)
neck harness: 53x50,50
neck flexion: x100,100

Back felt good on the deadlifts. Adding ten pounds a week until I can’t get ten anymore, then switching to fives. “Cleans” and neck work done as a giant set with the last few sets of chins mixed in. Great “yoke” pump. Chin-ups are weak right now. Used to bang 20+, kip 50 and hit 90x5. Now standard sets of five are a workout. Oh well.

Ended the week on a positive note after taking a few days off due to illness. Feeling better today. Back on the grind next week.

[dschmale]

11Aug19
Replaced a toilet, cleaned and went shooting yesterday. Tons of cleaning and yard work today getting ready for my family to return. Lots of steps and elevated heart rates, if you will. Got a hair up my ass to press a little something so I did.

Press: 135x10, 155, 185 - failed twice. So close to the body weight press again... without pressing.

A buddy of mine wants to do a bench day in my garage Saturdays, which will be great. Get in some heavy work once a week to supplement the machine shenanigans I do on lunch.

[dschmale]

12Aug19
0530
machine military press: 100x10, 130x5, 150x5, 170x10,8,10
arnold press: 50x10,10,10
plate raises: 25x10,10,10, 50x8,8,8 (supersetting the arnold presses)
cuban pre (w/ press): 20x10,10,10
machine shrugs: 170x25,25,25 (supersetting the cuban presses
lateral raises: 10s x15
33:00 at 128 bpm avg - took more rest today than usual as it was very early for me to be lifting.

0600
30 minute treadmill walk at varying inclines, 20# vest, 146 bpm avg

[dschmale]

13Aug19 - dead tired, no exercise

14Aug19
0700
40 minute treadmill walk, 20# vest, varying incline. 135 bpm avg, 30:00+ at or over 140

1130
back day
1. cable rows: 100x10, 120x5, 140x5, (170x10)x3
2. straight arm push downs: (50x10)x5
----superset 1 and 2
3. underhand pull-downs: (110x10)x3
4. strict db cleans: 25x x10,10,10
5. machine shrugs: (170x25)x3
----3,4,5 done as a giant set with no rest between sets
6>7. Suppinating db curls >superset> db forearm/finger-roll curls: (25s x8>8)x3
35:00 at 135 bpm avg

1530
Squat: 135x5, 225, 275
sets on the minute:
315x1
305x2
295x3
285x4
275x5

neck harness: 53x50,50
neck flexion: x50,50
24:00 at 134 bpm avg, 170 peak during those squats.

[dschmale]

15Aug19
1230
jog-mow the lawn, 35:00 at 150 bpm avg