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02-10-2021, 02:58 PM
#861
Wednesday, 10-Feb 2021
Time: 0605 (00:50)
Floor Press 315.3x3, 313x3, 308x3,3 superset w/ Reverse Curl 80 4x10 @2min
1-Arm Bottom-up KB Press 30x12,12, 35x10 superset w/Cable Side Raise 15# 3x8 @60-sec
Hammer Strength Incline Press 45/side x20, 55/side x18, 60/side x12 @2min
Pec Deck 85# x20 == Nope -- that shit hurts
Hammer Strength Decline press 70/side x20,15@2min
notes: that's it, no more flies. ever.
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02-11-2021, 08:45 AM
#862
Thursday, 11-Feb 2021
Weighout: 207.5lbs, Time: 0640 (00:40)
Paused Squat (strong sleeves) 45x10, 132x5, 220x4, belt: 308x3, 395x2, 450x4,4,4,4@3min
Row Ergometer (Lvl:10) x20min = 3,860m (avg 2:35.9 min/500m)
Notes: starting Wednesday, 9-Feb evening, I noticed tenderness under my right arm. It has persisted through to this morning, and is still bothersome. In checking the mirror/feeling with hands, I have a pronounced swelling/lump (approx. ribs 3/4). Could be a lipoma like my left ankle; its odd that it wasn't present last week, nor was there any incident leading to pain or soreness - it literally spawned out of thin air as I was watching TV before bed. Will continue to monitor; my guess is, its just another hand grenade from God to piss me off.
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02-14-2021, 11:06 PM
#863
Friday, 12-Feb 2021
Weighout: 207lbs,
DE Deadlift 450 7x2 OTM
Pull-up 70 3x6
Seated Cable Row 3x8
Inc cable rear Delt 3x12
Scapula chin-up 3x15
Wrist curls 42.5 3x15
Sunday, 14-Feb 2021
Weighout: 208lbs, Time 1015 (01:15)
1-Arm Bottom-up KB Press 20x5, 25x4, 30x3, 35x2, 45x1, 30x4x12@69-sec
KB Side Raise 20x12.12
Lying cable Side Raise 17.5# x12,12
Squat singles: 495, 510, 525, 540@9.5, 420x12@9.5, 60-sec pause x6@9.5
Hanging Leg Raise 16,14,12,10
Jog 5.5mph x0.25mi, 6mph x0.5mi, 5.6mph x 0.25mi, cool down walk at 3.0-2.0mph x0.125mi
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02-15-2021, 10:45 AM
#864
Monday, 15-Feb 2021
Weighout: —, Time: 0820 (00:45)
Warmup: DB Bench 40x10, 60x5, 80x4, 100x3; TBar 45x10, 90x8
Giant Set:
Rear 25x12,12,12,12
TBar 135x12,10,10,10
DB Bench 100x12,12,10,8
Rest 2min
Superset 1:
Hammer Supinated-grip Pulldown 90x8,8,8
Hammer Incline 90x8,8,8 @60-sec b/t movements
Superset 2:
1-Arm Cable Preacher Curl 40#x8,8,8, 35#x6
OH Triceps Rope Ext 60#x12, 65#x12, 70#x12
Notes: yesterday starting with vertical press made getting under the bar much easier to squat. I’m pretty sore today from the higher rep range. Today’s training was quick and felt pretty good. It’s a far cry from focused strength work, but nothing made my shoulder hurt. So maybe this will be the way to go for awhile. Let my shoulder heal up/strengthen the various scapula/cuff muscles and build some work capacity. Then I’ll charge back into some strength work.
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02-18-2021, 08:47 AM
#865
Tuesday, 16-Feb 2021
Time: 0900 (00:50)
Warmup: PT (3-raises, band resist, push up plus, scraping), RDL 45x15,10; Goblet Squat 45x10,5
Superset: KB Pistol Squat 35lb x10,10,10
GHR 30kg x8,8,5 @1-min b/t legs/movements
Cable Crunch 67.5# 4x16@60-sec
Track Sprints: 1mi = 10laps
5x2laps @00:01:20 3:1
Thursday, 18-Feb 2021
Weighout: 209.4lbs, Time: 0700 (01:00)
RDL 45x10
Deficit SLDL 132x5, 220x4, 308x3, 396x2, 485x1, 507x1, 396x8,4
Hack Squat 3plates/Side 3x10@2min
Bent DB Rear Lateral 30 3x12 superset w/Neutral grip seated cable row 70x12,80x12,10 @60-sec b/t rounds
1-Arm Cable Side Raise 17.5# 3x8 (slow) @60sec
Pacer Run: 0.125mi @6mph, 0.25mi @9mph, 0.125mj @6mph
Notes: finger tips were raw from knife sharpening last night. Forgot my belt. Kind of a shitty session. And weight is creeping back up. Yet I’m certainly not eating above maintenance yet.
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02-19-2021, 11:49 AM
#866
Friday, 19-Feb 2021
Weighout: 208lbs, Time: 0945 (01:00)
Warmup: Incline DB Bench (elbows tucked) 40x10, 55x8, 70x6, 85x4
Giant Set:
Cable High-Face-pull 50x12, 52.5x12, 55x12, 70x10
Cable Prone-Grip Pull-down 120x12, 125x12, 130x12
Low-Incline DB Bench 80x10, 85x10, 90x10,10 @60-sec b/t rounds
Decline Hammer Press w/Red band 90/side 3x10 @90-sec
Superset:
Cable Reverse Curl 42.5 3x12
Cable Triceps Pressdown (EZ bar) 80 3x12
Treadmill Jog: 6.3mph x .25mi, 6.1mph x .25mi, 5.9mph x .25mi, 5.7mph x .25mi (10min)
Cooldown: walk 4.0mph down to 2.2mph (5min)
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02-21-2021, 02:50 PM
#867
Sunday, 21-Feb 2021
Weighout: —, Time: 1030 (01:00)
1-Arm Bottom-up KB Press 10x10, 20x8, 25x6, 30x4, 35x2, 35 4x8@1-min
Squat (strong sleeves) 45x10, 132x5, 220x4, belt: 308x3, 396x2, 456x5, 476x4, 498x3, 520x2, 540x1
Hanging Leg Raise 4x16 superset w/Cable Side Raise 17.5# 4x10
Track: Speed Work
2.5 laps 00:01:34, 00:01:34, 00:01:37, 00:01:35
Walk 1.5 laps between (~1:2 work:rest)
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03-06-2021, 12:53 PM
#868
Saturday, 6-Mar 2021
Weighout: 208lbs, Time: 1100 (01:00)
Warmup: 1-Arm Bottom-up KB Press 15,20,25,30x10 minimal rest
Band Pull-Apart x10 superset w/
45* Closegrip Incline Bench 165x10@6, 175x10@7, 192x10@8.5
HB Squat (no shoes, thin belt) 397x4@6, 419x4@7, 441x4@8.5
Deficit Deadlift 397x8@6, 419x8@7, 430x8@8
1-Arm Cable Preacher Curl 35#x12, 32.5#x10, 30#x8 superset w/
KB Side Raise (slow eccentric) 25 3x12
Notes: I left for Silver Flag on 22-Feb abs just got back last night. It was field rations, tent living, minimal sleep, and no gym. The first week I got up every day at 0500, had a protein shake and instant coffee, then did a push-up, pull-up, and pistol squat circuit a half hour later. The second week I couldn’t be bothered. I didn’t end up losing any weight or coming back looking like a sack of shit. So that’s a plus. I decided to move into a more strength focused, athletic/explosive posture with respect to training.
I am doing a variation of the Barbell Medicine LP to get back up to speed, then I’ll run the bridge, then transition into the upper/lower split from Practical Programming. My left shoulder still sucks though.
My focus areas will be: vertical back squatting patterns, cleans, push-presses (if I can get away with them), and close-grip Bench variations.
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03-07-2021, 06:26 PM
#869
Sunday, 7-Mar 2021
Weighout: 208.4lbs, Time: 1300 (01:00)
Calories: ~2500 (22% fat, 44% carb, 1g protein/lb body weight)
Warmup:
1. prone rotator cuff raises L, Y, T 2x10 each
2. Bottom-up KB z-Press 25 2x10
Bench (first rep paused) 45x10, 132x5, 220x5, 265x5, 308x6@8,6@8,7@9.5, 3min
Low Bar Squat 132x5, 220x5, 308x3, 396x1, 450x5@7, 463x7@8.5
Prone Incline Cable Rear Lateral 20x10, 25x10,10 superset w/
Seated cable barbell row (to sternum) 120x10, 130x10, 140x10
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03-08-2021, 11:11 AM
#870
Monday, 8-Mar 2021
Weighout: 205.2lbs, Time: 0945 (00:35)
Calories: same as Sunday
Warmup (circuit):
1. Bi-Lateral Prone rotator cuff L-raise 8lb 2x10
2. Uni-Lateral Prone rotator cuff Y-raise 8lb 2x10
3. Bi-Lateral Prone rotator cuff T-raise 8lb 2x10
4. Uni-Lateral Doorway Pec Stretch 2x30-sec/arm
5. Uni-Lateral Wall Overhead Triceps/Lat Stretch 2x30-sec/arm
Isometric Ab: Plank (hands and toes) 55lbs x7min (4x 30-sec on/30-sec off, 3x 20-sec on/40-sec off)
Airdyne x15min: 5min @40-45RPM, 4x 20-sec @88,85,83,80RPM (stop at -10% output), cooldown at 40-45RPM
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