Samuel Clark, Intermediate Training Log

[SClark08]

Friday, 6-Aug 2021
Weighout: 206.6lbs, Time: 1700 (00:41)

Incline 45x10, 135x5, 185x4, 225x3, 255x2, 225x6,6,6@3min superset w/band pull apart x20

Dips 45x10, 100x10,10,10 superset w/ Hammer Curl 80x10, 85x8,8 @1-min b/t movements

Rear delts machine 135# 3x12 superset w/Pec fly 2x12 @1-min b/t sets

Side raise machine 150# 3x10@2min


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[SClark08]

Saturday, 7-Aug 2021

Jog: 26 minutes



Monday, 9-Aug 2021
Weighout: 205.6lbs, Time: 1800 (01:01)

Press 185x2, 205x1, 165x5,5,5 superset w/ Chinup 80x5,5, 70x5@1min b/t each
Squat 405x1, 495x1, 440x4,4,4,4 @ 3min
Upright Row 155x8,8,8@2min
DB 21's 20x21, 25x21 @2min b/t
Prone Rear DB Fly 40 3x10@2min

[SClark08]

Tuesday, 10-Aug 2021
Weighout: 207lbs, Time: 1700 (01:01)

Paused Bench 315x2, 345x1, 365x1
Barbell row 245x4x8 superset w/Touch & Go Bench 285x8,8,8,6 @1.5-2min b/t each

DB Curl 45x10,10,7 superset w/CG Bench 245x6,6,5 @60-sec b/t each

RDL 405x5,5@2min

Rear self machine 135# 3x10 superset w/pec fly 135# x15,10 @60-sec b/t each


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[SClark08]

Wednesday, 11-Aug 2021
Time: 1700 (00:37)

Ab twist Machine 130# 2x10 each direction
DB side bend 120 2x10 each side

Complex: row, deadlift, RDL, clean, front squat, press, back squat, good morning

Bar x6, 95x5, 115x4, 135x3,3

Treadmill sprint 9.6,9.7,9.8 mph x0.25mi


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[SClark08]

Friday, 13-Aug 2021

I did some stuff

Saturday, 14-Aug 2021

Easy run 00:29:52; walked around Mannheim for 6 hours


Monday, 16-Aug 2021
Weighout: 208.5lbs, Time: 1700 (00:57)

Squat 315x3, 405x2, 475x1, 495x1, 515x1, 450x5,5,5 @ 3min b/t sets

CS Row 180/side 3x5 superset w/ Incline Bench 225x3, 255x2, 230 3x5 @ 60-90 sec b/t movements

30* Incline DB Bench 90x12+6+4 @ 15 breaths

DB Hammer Curl 75 x10,8,8 superset w/Dip `35x8,7,6 @ 60-sec b/t movements

[SClark08]

Tuesday, 17-Aug 2021
Weighout: ---, Time: 1700 (00:55)

Warmup: RDL 45x10, Clean + Press 45x10; 135x5/5; 160x4/4; 185x3/3; 205x2/2; 225x1/1
Clean & Strict Press (pause at clavicle) 165x6, 170x6, 175x6 @2min
Deadlift 315x1, 405x1, 495x1, 515x5
Deficit SLDL 455x5

Supinated Grip Chin-up 70x5,5,5 @2min, 35x8
Supinated Grip Scapula Pull-up 3x10 @ bodyweight

Rear Delt Machine 120# x16 + 5 + 5 + 4 + 4 + 3 (5-breaths b/t sets)
Side Delt Machine 135# x15 + 5 + 4 + 3 + 3 (5-breaths b/t sets)

[SClark08]

Wednesday, 18-Aug 2021
Time: 1700 (00:39)

Warmup:
- Ab Twist Machine 100# 15,12 per side @30-sec b/t each
- DB Side Bend 120lbs 2x12/side @ 2min b/t
- Bar RDL x10, Press x10, Back Squat x10

Complex: 6-5-4-3-2-1 @ 60-sec b/t rounds 115lbs
- Row
- Deadift
- RDL
- Hang Clean
- Front Squat
- Press
- Back Squat

Treadmill: 3x0.25mi @10.0 mph; 2min walk @ 2.0 mph b/t; 3 min cool down

[SClark08]

Thursday, 19-Aug 2021

Gym randomly closed


Friday, 20-Aug 2021
Weighout: 205.6lbs, Time: 1200 (01:00)

Squat (sleeves) 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 460x5,5,5@3min
Clean & Press 185x3, 205x2, 180 x6,6,6 superset w/
Pull-up (fat bar) 45x5,5,5,5 @ 60-sec b/t movements

Bench 245x11, 6-breaths, 225x4+3+3+2
Seated KB Side Raise 30lbs 20, 6-breaths, +5+5+4+4+3+3+3+3
Low Incline Db bench 80lbs x12, 6-breaths, +4+3+3

[SClark08]

Saturday, 21-Aug 2021

Time: 0800-2130

Built a refugee camp for the Afghans; walked ~9 miles


Monday, 23-Aug 2021
Weighout: 208.9lbs, Time: 0750 (00:54)

Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1@9, 465x4,4,4,4 @3min
Clean & Press 45x10, 135x5, 185x3, 205x2

Weighted Chin-up 75x5,5,5 superset w/Supinated grip scapula pull-up BWx10 superset w/Clean & Strict Press 185x6,6,6 @90-120 sec b/t pulls and presses

Weighted Dips 135x6,6,6@2min

Seated DB Side Raise (Myo) 35x15+5+5+4+4+3 @5-breaths b/t each

[SClark08]

Tuesday, 24-Aug 2021
Time: 1630 (00:25)

Note: all three base gyms are closed due to the Afghan Refugee crisis; thanks Biden. You a dumb cunt.

Push-up, strict 3x8 @20sec
Diamond Push-up, strict, squeeze at top 3x8 @20sec
Side to Side Push-up 3x6 @20sec
Explosive Push-up 3x6 @20-sec

90-sec rest

Diamond- to Standard Push-up, strict x4 each, x3 rounds @20sec
Push-up, strict, 3-sec squeeze at top 2x6 @20-sec
Push-up, strict, 3-sec hold at bottom 2x6 @20-sec

Red Band JC (?) Fly/Press 1x16+5+5+3+3+3 @5 breaths

Red Band Curl 1x20+10+10+10+8+8 @5 breaths

Green Band Pull-Apart 1x20+10+10+8+8+8 @5 breaths