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Thread: Samuel Clark, Intermediate Training Log

  1. #531
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
    Posts
    598

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    Saturday, 12-January 2019
    Time: 02:00

    Oxygen Gym, Kuwait City, Kuwait
    Pec Circuit:
    - Incline Machine x10
    - Incline Hammer Strength x5 2-hands, x5 left, x5 right, x5 2hands
    - Flat machine 5/5/5/5
    - Flat Machine burn out (30-40)
    repeat for 3 rounds

    Traps and Rear Delts
    - Shrugs x15
    - Bent Lateral machine x20
    - 3 rounds

    Triceps giant set
    Dips x8-12
    OH rope ext x10-12
    rope press down x12-15
    Archer pushup x12/side
    repeat 3 rounds

    Biceps giant set
    - 1-arm preacher machine x10-12
    - cable Bayesian curl x12-15
    - rope hammer curl x15-20
    repeat 3 rounds

    Abs giant set
    90* bent leg raise x15
    cross ab track x10/10
    20lb bar overhead sit up x15
    twist machine x20
    repeat 3 rounds

    Whatever circuit
    straight arm pullover x20
    smith PBN x12
    low cable row x15
    repeat 3 rounds

    wood chopper x20/side x1 round

    Hot tub x20min

    Ate lots of P.F. Changs

  2. #532
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
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    Sunday, 13 January 2019
    Weight 223lbs, Time: 00:58

    Squat 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, 545x1, 565x1, 495x5x5@3-3.5min
    GHR 4x10 body weight @2min

    YouTube

  3. #533
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
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    Monday, 14 January 2019
    Time: 00:37

    Face pull 5x20

    Giant Set: 21-15-9-15, 60-sec rest
    1. Inverted Row
    2. Ring Push-up
    3. Med-Ball Flutter Kick 8kg
    4. Step-up (ea. leg)

    Row Machine @10 5x 20-sec sprint: 1:40 slow
    Jog @6mph x5mins


    Tuesday, 15 January 2019
    Time: 01:41

    Rack Pull 585 5x5
    CG Incline Bench 275x3, 225 5x6

    Some Crossfit thing - 30 rounds of on-the-minute
    - instead of a clean I did a Barbell Curl
    - instead of a push press I did a reverse grip strict press
    - used 115lb; the crossfit'ers loved me for it

    Back Giant Set: 4 rounds, minimal rest b/t rounds
    - Seated Cable Row x12
    - Seated Cable Facepull x15
    - Cable Straight Arm Pullover x12


    Wednesday, 16 January 2019
    Time: 00:59

    Warmup Jog: 6mph x00:10:30
    Bent DB Lateral 40 5x12
    Weighted Plank @65lbs 4x40-sec
    Row Machine @10 x20mins 4,000m


    Thursday, 17 January 2019
    Time: 01:50

    Front Squat 315x3, 365x2, 405x1, 340 4x6
    Bench 225x5, 275x3, 315x3, 365x2, 405x1, 315 4x8, 225x20
    Deficit Deadlift (DOHHG) 315x3, 405x2, 585x1, 3x5
    Leaning Cable Side Lateral Raise 15# 4x12, 12+5+5 (ea. side)

  4. #534
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
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    Friday, 18 January 2019
    Time: 00:30

    Giant Set: 3 rounds, minimal rest
    Svend Press 20lbs x20
    Cable Fly 20# x15
    Machine Horizontal Press 145# x12
    Wide Grip Push-ups x10

    Superset 1: 3 rounds, 2 minutes of rest
    EZ Bar Curl 95lbs x12
    LTE 95lbs 3x15

    Superset 2: 4 rounds, 1 minute of rest
    Rope Hammer Curl 40# x15
    Rope Triceps Pressdown 40# x15

  5. #535
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
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    598

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    Sunday, 20-January 2019
    Time: 01:48

    Squat 495x1, 545x1, 495x6,6,6,6,1,1
    Z-Press 135x8,8,8,8
    Cable Side Lateral 4x12
    Cable Rear Lateral 4x12
    Bayesian Curl 15,12,12,15


    Monday, 21-January 2019
    Time: 01:35

    Paused Bench 225x4, 275x3, 315x3, 365x2
    Touch & Go Bench 405x1, 315x5x8
    Deficit Deadlift DOHHG 405,495,585x1, straps 495 3x5
    RDL 280 3x10
    Fly Machine 3x12
    LTE 115 2x12,10,9

  6. #536
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
    Posts
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    Tuesday, 22-January 2019
    Time: 00:45

    Cable Facepull 5x20

    Giant Set: 21-15-9-15-21 @90sec b/t rounds
    Inverted Row
    Ring Pushup
    medball flutter kick
    Bulgarian Split Squat x10/leg

    Treadmill @6mph x12:34, 1.25mi

  7. #537
    Join Date
    Mar 2012
    Location
    Ali Al Salem AB, Al Jahra, Kuwait
    Posts
    598

    Default

    Wednesday, 23-January 2019
    Time: 01:09

    Front Squat 45x10, 135x5, 225x4, belt 315x3, 365x2, 405x1, 345x8,8,7+2 @3-4min

    Press 135x5, 185x4, 230xMiss,Miss**, 155x4x8

    Cable Side Lateral 15# 4x15@60-sec

    Notes: really light headed after the front squat. Press nearly did me in. I had planned some push press and heavy triples followed by higher rep volume work. Iíll try again tomorrow.

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