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

[dschmale]

26Nov14
Pause speed squats: (275x3)x8, 90 seconds rest
3x 30 second Wingate sprints w/ 3 minutes rest.

01Dec14
Pull-ups: 1,2,3,4,5,5, +25x5,5, +45x5,5,5
Triceps pullovers: 95x10, 115x10,10,10
Hammer curls
Banded 100s

My AC joint was feeling better until I threw something this weekend. Now the knife-sharp pain is back. I miss pressing and look a little sloppy, increasing the calories and missing out on my upper-body stuff. All the holiday drinking doesn't help, if I'm being honest.

[dschmale]

02Dec14
Squat: 315x5x5

Felt as good as 315 has in a few years - since I had to move away from a low bar position.

[dschmale]

I've been shit-bagging it recently. Too much drinking, took over a week off and haven't pulled in weeks. I planned more work but gave blood Tuesday and haven't recovered fully. Starting back light and trying to get some momentum going through the remaining holidays.
11Dec14
Pull ups: 1,2,3,4,5,5, +25x5,5, 45x5,5,8
alternating
Snatch deads: 315x5,5,5

[dschmale]

30Mar15
Incline machine bench: 40,60,80,100,120,140,160,180 all x10
200x5>160x5>120x5 drop set
Hammer strength rows: 185x10, (235x10)x5
Ez curls: 95x10,10,10
Triceps extension: 95x10,10,10
Neck harness: (25x50)x5
Ab wheel roll outs: 8-10 sets of 5

45 minutes total. Alternated everything.

[dschmale]

So much inconsistency. I guess I'm back for a while. Trying 531 for the sake of time.

07June15
Indoor cycling, 50 minutes, 670 kcal, 21 miles.

08June15
Snatch grip deadlift from 4" blocks: 365x10
Squat: 215x10,10,10

Was supposed to squat 5 sets. The weight was never remotely challenging but I didn't have it in me. Too tired and definitely not recovered from the bike ride.

[dschmale]

09June15

Chins: 30x5,5,8 (need chalk)
Reverse grip incline: 185x5, (145x10)x5
Nexk harness: 25x25,60,60,40
Nexk flexion: 70x50,50
Machine rows: 150x10,10
Machine high rows: 200x10,5
Triceps push downs: 100x30

[dschmale]

11Jun15
Squat: 225x5, 265x3, 295x3, 325x5
4" snatch deads: (295x10)x3

Couldn't wake up. Planned on ten in the squat and just quit . Sloppy set up, off balance, headphones caught on my belt, blah, blah. Feels good to lift regularly again though, regardless.

[dschmale]

12June15
Chins: +30x5,5,10
Press: 185x2, (120x10)x5
Neck harness: (25x75)x3
DB shrugs: 150s x20
Machine high rows: 200x10,10,8

A+ session. First time the press has felt decent since I damaged my ac joints last year. Still a ways to go to get it all back, but I feel like I'm on track again.

[dschmale]

14June15
22 mile, 60 minute, 870 kcal (191 watt average) indoor cycling

16June15
Chins: 35x5,5,10
Reverse grip incline bench: 205x3, (140x10)x5
Neck harness: 25x35,100,100,100
Machine high rows: 220x10,200x10,10

[dschmale]

My wife suckered me into doing a cycling session tonight because our trial pass at this studio expires this week. We had a big fight about it actually. I'm apparently not allowed to say no to things.

17June15
Bike:
45 minutes, 18 miles, 610 kcal.
Then I puked. Soooo... No deadlifting this week and my squats are getting pushed to Friday.