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12-13-2018, 01:47 PM
#151
12/13/2018 Thursday@Work
After running on Tuesday DOM's set in pretty good. Guess that's what happens when your not that young anymore and miss a week. Even with the missed week of running I still was able to improve, just with soreness that normally is not there. I was still sore when I went to bed last night and squats suffered today as a result. I knew during warmups this morning that I was not recovered enough to do my workout as planned, so I did the same weight but as 3X5 instead of 3XAMRAP. The next few weeks will tell the story but it may be getting to the point where I have to do a heavy/medium instead of heavy/heavy for squats.
So it would look like this.
Monday: Heavy Squats
Thursday: Medium Squat & Deadlift
Shoulder Stretches
Squat 265X5X3 Not recovered enough to do my standard 3RG25 (three sets that total 25 reps). My quads and groin were still sore and even the warmup sets felt heavy.
Bench Press RG20 45X5, 95X5, 135X5, 165X18, 16
One Arm DB Row RG15 110#X15 L&R Made the rep goal of 15 so I'll move to 115# next week.
Kettlebell Press RG15 20#X10 L&R, 45#X10X2 L&R
Deadlift RG8 135X5, 225X5, 315X1, 360X1, 330X8 Made the rep goal of 8 today so add 5# next week. We are into lifetime PR territory here for both 360X1 and 330X8.
Chins +25# X 8, 7.5
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01-07-2019, 02:02 PM
#152
I haven't posted in a while, been to busy and have some catching up to do!
12/17/2018 Mon@Work
Shoulder Stretches
Squat 3RG25 265(8,6,6-20)
Bench Press 45X5, 95X5, 135X5, 165X18, 13
Superset Fly/Row (Band)
Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
Row 35# X 20, 43# X 10, 49# X 10, 35# X 15
Superset KB Press/Facepulls
Kettlebell Press 20#X10 L&R, 45#X11,10 L&R
Facepulls 23# band 3X10
Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
Biceps 20,10,10,15
Triceps 20,10,10,15
12/18 Cardio
Treadmill 2 miles @ 6.6mph Time 17:58
Breath changes at 1 and 1.7 miles.
12/20/2018 Thursday@Work
Shoulder Stretches
Squat 3RG25 265(8,7,6-21)
Bench Press RG20 45X5, 95X5, 135X5, 165X18 or 19 lost count, 15
One Arm DB Row RG15 115#X11 L&R
Kettlebell Press RG15 20#X10 L&R, 45#X11, 11 L&R
Deadlift RG8 135X5, 225X5, 315X1, 370X1, 335X8
Chins +25# X 8, BW X 15
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01-07-2019, 02:05 PM
#153
12/24/2018 Skipped Christmas Vacation
12/27/2018 Thursday@Work
Shoulder Stretches
Squat 3RG25 265(8,7,6-21)
Bench Press RG20 45X5, 95X5, 135X5, 165X18, 12, 12
One Arm DB Row RG15 115#X13 L&R
Kettlebell Press RG15 20#X10 L&R, 45#X10, 10 L&R
Deadlift RG8 135X5, 225X5, 315X1, 375X1, 340X5
Chins BW X 12
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01-07-2019, 02:08 PM
#154
12/31/2018 Skipped New Years Vacation
1/3/2019 Thursday@Work
Shoulder Stretches
Squat 3RG25 265X5X3
Bench Press RG20 45X5, 95X5, 135X5, 165X16, 14
One Arm DB Row RG15 115#X13 L&R
Kettlebell Press RG15 20#X10 L&R, 45#X10, 9 L&R
Deadlift RG8 135X5, 225X5, 315X1, 380X1, 340X6
Chins BW X 16, 12
1/4/2019 Friday
Treadmill 1 mile @ 6.6mph Time 9:00 I haven't run in a couple of weeks and didn't want DOMS to set in. Next time will be 1.5 miles then back to the normal 2 miles.
Last edited by Ken_L; 01-07-2019 at 02:15 PM.
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01-07-2019, 02:25 PM
#155
1/7/2019 Monday@Work
Shoulder Stretches
Squat 4X5 265(5,5,5,6)
Bench Press RG15 170(15,13,13)
Chins BW X 13, 14
Superset
Kettlebell Press RG15 45X11X2 L&R
Preacher Curls 70X15X2
Last edited by Ken_L; 01-07-2019 at 03:51 PM.
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01-08-2019, 01:12 PM
#156
1/8/2019 MISS Tuesday
Treadmill 1.5 miles at 6.6mph, Time 13:30 Next Tuesday I will be back to 2 miles.
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01-18-2019, 07:21 AM
#157
1/10/2019 Thursday@Work
Shoulder Stretches
Squat 270X5X3
Bench Press RG15 175(15,12,13)
One Arm DB Row RG15 115X15 L&R
I have been dividing up my workout. Deads are done at lunch time because I need a couple of hours to recuperate after squatting. But, this week things didn't go as planned. The floors in the gym were waxed and had to dry before they could be walked across. As a result I couldn't get into the gym until Friday at lunch. I would have finished the workout at home Thursday night but the weights in the gym don't agree with my weights the loading can be 10 pounds different then what is stated! I wanted to use the gym since I marked all of the weights and can get an exact loading or at least the same weight every time.
Deadlift RG8 135X5, 225X5, 315X1, 385X1, 340X7
Kettlebell Press RG15 45X12, 11 L&R
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01-18-2019, 07:36 AM
#158
1/14/2019 Monday@Work
AM
Shoulder Stretches
Squat 4X5 270X3, 250X5X3 Should have been 4X5 at 270 but I had no gas and was still very fatigued from deadlifting last Friday. Not getting them done on Thursday made a big difference as I am already walking a very thin line with lower body recovery. Any little bump in the road and it doesn't happen.
Bench Press RG15 180(12,13,10)
Chins BW X 13
Lunch Time
Chins BW X 16, +25# X 7
Superset
Kettlebell Press RG15 45X12X2 L&R
Preacher Curls 75X15X2
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01-18-2019, 08:06 AM
#159
1/17/2019 Thursday@Work
AM
Shoulder Stretches
Squat 275X5X3 Much better then Monday! I felt good and fully recovered. There was one other person in the gym today and he had all of the 10# weights, there are only 4 of them. Today should have been 270# but since the 10's were gone and I didn't feel like using a ton of 5's I just threw a pair of 25's on and went with 275. The last rep of the last set was a grinder but it really shows the difference that being recovered makes.
Bench Press RG15 180(14,12,11)
One Arm DB Row RG15 120X11 L&R
Lunch Time
Deadlift RG8 135X5, 225X5, 315X1, 390X1, 340X8 Deadlifts have been moving along nicely and 405 is just a few weeks away! The heavy singles that I have been doing are just that, heavy singles. They are not 1rm's. Bar speed was good, even though the singles are very hard they are not grinders.
Superset
Kettlebell Press RG15 45X13, 11 L&R
Preacher Curls 80X15X2
Triceps Kickbacks 20X15X1
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01-31-2019, 02:00 PM
#160
1/21/2019 Monday@Work
AM
Shoulder Stretches
Squat 270X5X4
Bench Press RG15 180(14.5,11,11)
Chins +25lb X 8,7 BW X 17
Lunch Time
Superset
Kettlebell Press RG15 45 X 13,11 L&R
Preacher Curls 85X15X2
1/24/2019 Thursday@Work
AM
Shoulder Stretches
Squat 275X5X3
Bench Press RG15 180(15, ? lost count, 12)
One Arm DB Row RG15 120X13 L&R
Lunch Time
Deadlift RG8 135X5, 225X5, 315X1, 395X1, 345X6
Kettlebell Press RG15 45X13 L&R
1/25/2019 Friday
Treadmill 1.5 miles @ 6.6mph Time 13:38
Moved running to Friday in order to get some blood flowing and help with recovery from Thursdays workout. Running was quite difficult after squats and deads the day before!
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