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08-09-2019, 10:24 AM
#631
Friday, 09-Aug 2019
Weighout: ??, Time: 0745 (01:00)
Front Squat (no sleeves) 45x10, 135x5, 225x4, 315x3, 365x1, 295x6,6 (~70%), 275x7,7 (~65%), 255x8,8 (~60%)
Standing Calf 160# 3x12
Seated Calf 100 3x12
Seated P-Grip Cable Row 160# 3x12
Seated Wide/Supine Grip Cable Row (to sternum) 120#-130#-140# x15 ea.
Incline Rear DB Lateral 35 x10,10,10,10+2+2+2+2
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08-11-2019, 12:44 PM
#632
Sunday, 11-Aug 2019
Weighout: 213lbs, Time: 1045 (01:05)
Incline 45x10, 135x5, 185x4, 225x3, 275x1; no lockout 260x4+1+1+1+1, 235x8, 215x10
Standing DB Press 40x10, 60x8, seated 80x10, 70x10,10
Low Incline DB Fly (x2 3/4 reps per x1 full rep): 40x12, 60x4x15
Dip 140x8, 125x7+1, 115x7+1
DB Hammer Curl 70 12,12,10,8
DB Side Lateral (front of thighs) 30 x15,12
DB Side Lateral (side of thighs) 30 x12,12
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08-13-2019, 06:57 AM
#633
Monday, 12-Aug 2019
Weighout: 211.5lbs, Time: 1115 (01:22)
Squat (sleeves) no belt: 45x10, 135x5, 225x4, 315x3, 395x2, 485x1; add belt: 193/425.5 x5,5, 180/396.8 x6,6, 168/370.4 x7,7 Superset w/weighted chin-ups 25x9,9,9,9,5+2+2,7+2 2-3min b/t movements
GHR 5lbs x15,15,10 superset w/ leg raise (dip bars) 3x15 60-sec b/t movements
Standing Calf 160# 2x15 60-sec
Seated Calf 100# 2x12 60-sec
Seated Cable Rear Lateral 25# x15,12,10,10
Treadmill: 10min jog @6.3mph = 1.06mi
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08-14-2019, 02:38 PM
#634
Wednesday, 14-Aug 2019
Weighout: 211.5lbs, Time: 0745 (00:30)
Outdoor run: 5K 00:27:00
Sit-ups x100
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08-16-2019, 09:01 AM
#635
Thursday, 15-Aug 2019
Weighout: --, Time: 1135 (01:00)
Seated Press (no sleeves, wraps, or belt) 45x10, 135x5, 185x1
Seated DB Press 75 3x8 @2min
Closegrip Bench (no sleeves, wraps, or belt) 45x10, 135x5, 225x4, 275x3, 315x2, 295x6+6, 265x8, 240x9 @2min Superset w/ High Cable Facepull 65# 3x10
Hammer Strength Incline 45+25/side 15,15,12,12 @2min
Alt. Bayseian Cable Curl 30 3x12 Superset w/ Cable Triceps Overhead Rope Extension 70# 3x12 @1-2min
Standing Side Lateral Raise (DBs in front of thighs) 30 4x12 @1-2min
Notes: short on time; trained in my uniform
Friday, 16-Aug 2019
Weighout: 212lbs, Time: 0730 (01:10)
Front Squat (sleeves & belt) 45x10, 135x5, 225x4, 315x3, 365x2, 405x1, 2x5@~75%425 = 145kg/320lbs, 2x6@~70%425 = 135kg/298lbs, 2x7@~65%425 = 124kg/274lbs @2-3min
RDL 140kg/309lbs 3x6 superset w/ Ab Wheel 35lbs 3x10 @2-3min
Incline Rear Lateral 35 4x10 superset w/ P-grip cable row 160# 12,12,10,10
Treadmill: 6.3mph x10min = 1.05mi
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08-18-2019, 06:36 PM
#636
Samuel Clark, Intermediate Training Log
Sunday, 18-Aug 2019
Weighout: 215.2lbs, Time: 1300 (01:10)
T-bar Row x15, 45x12, 90x12, 135x12, 225x8,8,8,8 superset w/Incline Bench 45x10, 135x10, 185x8, 225x6, 275x3, 245x7+1, 225x8, 210x8
Seated DB Press 85x8,6,4
Dips 145x8, 130x8, 117.5x7+1 superset w/ cable hammer Curl 72.5# x15, 77.5#x12,12
Low cable Fly 25x10,10,10, 20x12
Side Lateral 30x15, 35x12,15,12+30x6
Notes: today’s body weight is higher from the day prior - ate a lot of sodium, a lot of water and 5 beef patties
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08-19-2019, 09:31 AM
#637
Samuel Clark, Intermediate Training Log
Monday, 19-Aug 2019
Weighout: 211.5lbs, Time: 0730 (01:22)
Squat (sleeves) 45x10, 135x5, 225x4, 315x3, 405x2, 495x1, belt: 207kg/457lbs x10, 187kg/413lbs x10, 169kg/373bs x10 @4-5 min
Weighted Pullup 45x8,8,8 @2-3min
GHR 10 3x10 Superset w/ Leg Raise 10 3x12 @60sec
Seated Cable Rear Lateral 27.5# 2x12, 2x10
Treadmill: 6.3mph x10min (1.03mi)
Last edited by SClark08; 08-19-2019 at 11:32 AM.
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08-21-2019, 10:57 AM
#638
Wednesday, 21-Aug 2019
Weighout: 211.7lbs, Time: 1045 (00:31)
Distance run (outside): 3.5 mi 00:31:05
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08-22-2019, 11:33 AM
#639
Thursday, 22-Aug 2019
Weighout: 211.5lbs, Time: 1100 (00:57)
High Cable Facepull 65# 3x12 @60sec
Standing DB Lateral Raise (in front of thighs) 30 4x15 @60sec
Standing DB Press 50x8, 65x6
Seated DB Press 80 x8,8,10@2min
Closegrip Bench 45x10, 135x3, 225x2, 275x2, 315x2, 305x6,5, 275x8+3+3 @3min
Hammer Strength Incline 45+25/side 20,15+5,13+8 @2min
1-Arm Baysean Curl 30# 3x12 Superset w/ OH Triceps Rope 72.5# x8, 70# x12,10
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08-23-2019, 09:25 AM
#640
Friday, 23-Aug 2019
Weighout: 213.5lbs, Time: 0740 (01:20)
Front Squat 45x10, 135x5, 225x4, 315x3, 365x2, 405x1, 365x7, 330x8, 295x8 @3-4min
RDL 315 3x6 superset w/ Ab Wheel 45 3x10 @2-3min
Seated Cable Row 160# 15,12,10 superset w/ Incline rear lateral raise 35 3x12 @90sec
Treadmill: 6.3mph x11min = 1.15mi
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