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

[dschmale]

22May18
Squat: 95x8,8,8, 135x5,5, 225x3, 275, 315, 345, 275x3

Swiss bench: 80x10,10, 130x10, 160x5, 200, 220x3,3, 200x3,3,5, 150x8,8
-alternating-
Landmine rows: 45x10,10,10, 90x10,10, 135x10,10,10, 90x10,10,10

3 hours yard work then an arm day circuit:

Neutral Db bench: 45s x15,15,12,15,12
Ez triceps extensions: +50x15,15,12,12,10
Ez curls: +40x15,15,15,15,15

[dschmale]

23May18

Bulgarian split squat: 8,8,8, 35x8, 65x8, 95x5,5,5,

Mash up:
BSS: 45lb x35 total reps( 8,5,5,5,5,5)
GHD sit ups: 60 total (10 sets of 6)
GHRs 30 total (8,8,8,5)
not for time but sweating hard.

First time giving BSS a chance. For now, I'm way too unstable for a barbell and I think that will limit them until i get better. Great total thigh pump though!

The circuit at the end was meant to do some assistance work while getting a sweat on. Mission accomplished.

[dschmale]

24May18
Neck day(morning)! Warmed up with rowing and neck circles.

Neck flexion: orange band x35,50, orange and black bands: 50,50,50
-alternating-
Neck harness: 35x35, 25x25>53x10, 53x50,40,35

Lateral neck isometrics: orange and black bands x10,20 (need to incorporate these more frequently)

[dschmale]

25May18

Deadlift: 135x 8,8,8, 225x5,5, 315x5, 365x10

Circuit:
Shrugs (first rep off floor): 365x10, 315x10,15,15,20
Reverse hypers: 140x10,10,10,10,15
BSS: (10 L/R) x5
GHRs: 5,5,5,5,10

50:00 minutes. MASSIVE low back pump. Got the reverse hyper walking again on the last set.

[dschmale]

Injured my back moving a tractor on Friday so I took the extended weekend off. Started back easy yesterday because I'm a weakling now :-/

30May18
Swiss bar bench: 200x3, 220x3,3,2,3,2,2,2,2,1,1,1,1,1,1,1
25 total reps, most sets on-the-minute.
-----
31May18
Chins: (53x3)x8
-mixed in neck work, alternating:
Neck harness: 53x55,50,50
Neck flexion: x55,55,55

Cuban press: 25x10,10,10
-alternating-
Ring rows: 10,10,10

Circuit, 5 rounds:
Neutral db bench: 45x10
Ring rows: x8
Ez triceps pullovers: 70x10
BB curls: 45x10

[dschmale]

Back to it again after more months of inconsistency. My back injury in May hauling that tractor was more severe than I'd have liked and though I was unemployed, training was painful and demoralizing.

11Sept18
Squat: 95x8,8,8, 135x5, 225x3, 275, 315, 225x3
Deadlift(for speed): 335x2,2,2
Hammer Strength incline bench
Arnold press (can't remember loads but they were light/I'm weak again)

-----
12Sept18
Squat: 95x8,8,8, 135x5, 225x3, 275x1,2,3
Deadlift(for speed): 335x2,2,2
HS Hi row: 185x5,5,30
Curls

-----

Squatting everyday for a while to regain some strength quickly. Pulling light and fast everyday as well for the same reasons.

[dschmale]

13Sept18
Squat: 45x10, 95x8,8,8, 135x5, 225x3, 275, 325, 285x2, 225x3
Speed DL: 335x2,2,2 + 5 shrugs each set
HS incline bench to 295, 225x3,3,3 (fast)
cuban press: 15s x20

35 minute workout

[dschmale]

14Sept18
Squat: 45x8, 95x8,8,8, 135x5, 225x3, 275, 300x1,1,1, 225x5
Speed DL: 340x2,2,2 + 5 shrugs/set

30 minutes

[dschmale]

15Sept18
Squat to 275, bench to 225, under ten minute workout half-drunk.

17Sept18
Squat: 45x8, 135x5x5, 225x3, 275, 275x5
Press quickly to 165, push-press to 205
Speed DL: 350x2,2,2

[dschmale]

18Sept18
press: 45x10,10, 95x5,5,5, 135x2, 155
squat: 45x8, 95x8,8,8, 135x5, 225x3, 275, 305, 325, 275x2, 225x3
Speed DL: 350x2,2,2
HS incline: 205x5,5,12
20 chins mixed in

Press feels horrible. I'm a long way from my 225 strict press of old. Hell, 135 feels heavy. Need practice. <45 minutes total today. Zooming.