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

  1. #301

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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    03Apr19
    Front squat: 45x8, 95x5, 135x3, 225, 275, 245x3
    High Bar: 275, 295, 275x3
    Low Bar: 225x5 (LBBS bothered shoulders. Still no low-bar position, which is a shame because it's way easier and otherwise more comfortable.)

    No sleep last night. I had nothing today but am forcing myself to get in there regardless.

  2. #302

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    09Apr19
    Squat: 135x5,5, 225x3, 275, 295, 315x4, 225x10
    Front squat: 135x3, 225, quit

    Been sick for a week with a bad cough. My son's birthday party was on Saturday so I had to rally but was then crushed Sunday-Monday (yesterday). Fortunately, it held off just long enough for me to get through my last interview and get a job offer. Five minutes from my house with a clearance, working in cool technologies. Feeling better today. 315x4 felt like I'd have 8 reps in me once healthy and caffeinated, so that's cool.

  3. #303

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    10Apr19
    Squat: 135x5,5, 225x3, 295, 315x2
    Front squat: 135x3, 225, 295
    pull ups: a few assisted warm ups and a set of 5
    dips: same but a set of 10

    Fasted this morning, unintentionally and ran late to the gym. Did a thing and left to eat. Need more upper body work. Starting by layering in dips and chins until my tendons are pleased enough to handle variation and loading.

  4. #304

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    17Apr15
    pressed in the morning: 45x8, 65x8, 95x5, 115x3, 135x2, 145x2,2,2

    Squatting on lunch. Pressing 5/week for a while. Starting with three manageable doubles, adding five pounds a week until it runs out. Try to get back to that bodyweight 5x5!

  5. #305

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    Hectic couple of weeks. Interviews, accepted a new job, left my old one and just finished week one of the new gig. Ready to get back to training. They have a gym full of machines there but it’s better than nothing. Probably just do some bodybuilding for a while until I can find a groove. I think I’ll actually keep up with it this time :-/

    02May19
    Rode the bike to and from work - it’s only 3 miles away!
    Short back workout. Cable rows, pull-downs and curls.

  6. #306

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    03May19
    Full load of drainage stone dumped this morning. Moved 8000 pounds of stone up the driveway and around the yard this afternoon. I’m calling that my exercise today.

  7. #307

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    05-09May19
    Dug through the rocky Virginia soil with a pick ax for about fifteen hours over five days to dig 30 feet of drainage trench and a dry well for heavy rains. Ran a drainage line and loaded the 8000 pounds of gravel in there, grading the whole way. Lots of "static holds" in the bottom of a squat. Lots of digging and swinging and digging some more. I'll call that training for most of this week.

    06May19
    Fasted walk at 130-140 bpm for 40 minutes (2.5 miles with a pack)
    Machine flies, bench, db bench, cuban presses and triceps push-downs on lunch
    2.5 mile power walk/light jog at 145 bpm average, 33 minutes.

    Walking/running to work and back several days a week to help shed some of the fat that I accumulated in my laziness. Wearing the heart rate monitor, keeping it around 70% and hoping to slowly get faster with time and practice. Bodybuilding stuff on lunch and squat/front squat/deadlift as time and energy allows. Hoping to find someone to squat with somewhere. It's tough in the garage alone when you're barely awake or tired from the day.

  8. #308

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    More yard work over the weekend.

    14May19
    Straight-arm push-downs: 50x10,12,15,10,10
    Pull-downs: 120x10, 150x10
    cable rows: 120x8,8,8,8,8
    shrugs in the hamstring curls machine (improvising): 170x20x5
    seated cleans (cuban press): 15x15, 25x10,10

    Work gym. Blah. Doing some pre-exhaust since none of the machines go very heavy and my biceps tendons are too irritated for decent weight on the pull-downs and rows. Good pump if nothing else.

    Mowing the yard with the heart rate monitor on this evening, usually about 45 minutes at 140-145 bpm

  9. #309

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    15May19
    Arm Day! (haven't done this in forever, saves me putting isolation at the end of a workout to save time)
    reverse curls, 2 sets warm-ups
    hammer curls, 3 sets warm-ups
    suppinating curls > forearm curls, 3 sets working
    --alternating triceps pull-overs the whole way (working with two 30 lb dumbbells for now), 2 warm-up, 3 working sets
    machine curls > machine triceps extensions, quick 3 super sets
    suppinating curls drop set
    triceps push-downs drop set

  10. #310

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    starting strength coach development program
    16May19
    front raises: warmed up to 20s x10,10,10
    machine press: 90x12, 120x5, 150x5, 170x5,5,5
    arnold press: 40s x8,8,8
    cuban press: 25s x10,10,10
    side raise drop set

    17May19
    Squatted quickly to 275 at 0600 - lower back wasn't pleased
    0630 - BMX bike sprint 2.5 miles to work, 13:00 min

    Back-day on lunch:
    straight arm push downs: 50x10,10,10
    cable rows: 100x8,8, 120x10,10,10
    pull downs: 100x8,8, 120x10,10,10
    machine shrugs: 170x20,20,20
    seated cleans: 15x10, 25s x10

    BMX bike sprint uphill 2.5 miles back home, time tbd
    Last edited by dschmale; 05-17-2019 at 09:51 AM.

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