Samuel Clark, Intermediate Training Log

[SClark08]

Sunday, 25-Nov 2018
Weighout??? Time: 01:15

AM: waking x20min

PM: training

Squat 495,545,565x1

Giant set:
Box jump x4
Squat 425x8
Crunch x15
Rest: 180-sec, repeat x3 more times

Superset:
Seated DB Press 55x15
Lat Pulldown ###x12
Rest: 120-sec, repeat x2 more times

Bent Lateral Raise 30 3x20


Monday, 26-Nov 2018
Weighout??? Time: 01:15

AM: walking x20min

PM: training

Paused Bench 315x2, 365x2

Giant set:
Row 225x8
T&G Bench 315x8
Ab Wheel 25lbs x8
Rest: 180-sec, repeat x3 more times

Superset 1:
“Russian” Kettlebell Swing 90 x12
RDL 275x8
Rest: 120-sec, repeat x2 more times

Bayesian Cable Curl 35x12,10,8
Rope triceps pressdown 55,60,65x12 each

Video of today: YouTube

Notes: Decided to try and become less fat. More giant sets, cardio, and early morning walking to follow.

[SClark08]

Tuesday, 27-Nov 2018

Jog 5min warmup, alternate 6mph, 7mph x2.1mi

Abs


Wednesday, 28-Nov 2018

Press 225x3, 245x1,

Pull-up x8 superset w/press 170,175x8,8,8,8
Paused squat 495x1, 415 3x5
Lateral Raise 30 3x15


Thursday, 29-Nov 2018

Deadlift 585x1
KB swing 90x12 superset w/paused deadlift 405x7,5,6

CG Incline Bench 225x8,8,8

Hammer Curl 65x8,8,8 superset w/dips 90x10,10,10


Friday, 30-Jan 2018

Chin-up 7min = 51
Fly machine 20-sec hold, x15 repeat three rounds
Facepull 3x15
Row machine @8 5min warmup 4x20sec on 100sec slow

[SClark08]

Sunday, 2-Dec 2018
Time: 01:12

Squat 495,545,565x1, 405x8, 425x9,9,10
Standing DB Press 55x12,12,12,10
Lat Pulldown 62.5# 4x12
Leaning cable side Lateral 15# 4x12

Fourth set of squat: YouTube

[SClark08]

Monday, 3-Dec 2018
Time: 01:29

Paused Bench 315x2, 365x2

Barbell Row 225 5x8 superset w/
Touch & Go Bench 315 5x8

RDL DOHHG 275 4x12

Bayesian Curl 30 4x12
Rope Pressdown x15,3x12


Tuesday, 4-Dec 2018
Time: 00:30

Pullup 7mins x45
Cable Face Pull 3x15
Bent DB Lateral 40 3x12
Jog 1-mile 08:45


Wednesday, 5-Dec 2018
Time: 01:20

AM: fasted walking x22 min

PM: tranining
Paused Squat 405x2, 495x1, 415 5x5
Press 185x4, 225x3, 245x2, 170 5x8
Leaning Cable Side Lateral 15# 4x12 @30-sec b/t

[SClark08]

Thursday, 6-Dec, 2018
Time: 01:05

DE Deadlift DOHHG 135,225,315-65-75-85-95-405-15-25-35 x2 on the minute
Closegrip Incline 135x5, 185x4, 225x3, 275x2, 225 4x8
Cable Fly 2x12-15
Hammer Curl 65 superset w/ Dip 90 4x8/10

[SClark08]

Friday, 7-Dec 2018
Time: 27min

Machine rear Lateral 15,12,10 superset w/ ab wheel 3x10

Bent DB Lateral 35 2x10 superset w/ facepull 2x12

Row machine 5min, 5x 20:140 @9 (1:51/2:35 @min/500m)

[SClark08]

Sunday, 9-Dec 2018
Weighout: 223lbs, Time: 02:00

Squat 405x2, 495x1, 545,565,575,590x1, 405x2, 495x1, 405x20@8

Paused Bench 315,365,380,395x1

Touch and go 405x1

Deadlift 495,585,605,625x1

Standing DB Press 50 4x12
Leaning cable side Lateral 20x10, 15x12,12,14

Notes: I turned 29 and finally squatted over 585 and hit 405 for 20. I felt that 2-3 more reps were possible but I counted my blessing and moved on.

YouTube

[Mike Longnecker]

Dang strong man!!

223, how tall are you?

[SClark08]

Thanks Mike! I am 5'10"

[SClark08]

Monday, 10-Dec 18

Paused Bench 315x2, 365x2
Touch & Go Bench 315 4x8
RDL 225x10, 275x2x12
DB Row 100 12,12,10
Curls 4x12
Triceps Rope Extension 4x15


Tuesday, 11-Dec 18

7-min pullup x45 @RPE 9 or less
Bent Lateral 40 3x12
Face Pull 3x20
Incline 2.5% @3.8mph x20min


Wednesday, 12-Dec 18

Paused Squat 405x2, 495x1, 515x1, 425 5x3
Press 225x2, 165x10,10,8+3+3+2
Cable Side Raise 15 3x15
Lat Pulldown 3x15