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03-11-2020, 01:18 PM
#731
Wednesday, 11-Mar 2020
Weighout: 213.1lbs, Time: 1315 (00:51)
Front Squat 45x10*, 135x5, 220x4, 135x10,10,10 superset w/ Roman Chair Mason Twist 45 3x12/side
DOHHG Snatch Grip RDL 135 3x10 superset w/Pull-up 70 3x6
Prowler 4x30m +135lbs
Notes: pulled my right adductor on my first warmup set of front squat. I had grand visions for this session, however, weightloss, poor hydration, and whatthefuckelse had other plans.
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03-16-2020, 05:59 PM
#732
Thursday, 12-Mar 2020
Press 235x1, 185,190,195x8
Pull-up 70 3x6
Seated side raise 30 3x12
DB Press 90 3x8-10
CG incline 205 3x6-8 w/inc dB curl 30 3x10-12
Dip 135x8,8,7 w/rope hammer curl 3x12
Cable Side raise 3x12
Sunday, 15 Mar 2020
Weighout 213.8
Squat 530x1, 455,460,465x5
Row 275x8,8,8 w/snatch grip RDL 220 3x8 w/ prowler +135 4x30m
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03-17-2020, 03:19 PM
#733
Monday, 16-Mar 20
Weighout: 213.9lbs, Time: 1945 (00:55)
Incline 275x2, 295x1, 235,240,245x8 superset w/ seated rope face pull 85# 3x12 @3-min
Pec Deck 130# 4x12 @2-min
Inc Rear Lateral 65 3x12 w/Inc DB Bench 80 3x12 @2min
CG Preacher Curl bar+50lbs 12,10,10,7 w/ OH DB Ext 125 4x10
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03-19-2020, 07:41 AM
#734
Wednesday, 18-Mar 20
Weighout: 213.8lbs, Time: 1945 (00:55)
Paused Squat 405x2, 485x1, 415x5,420x5,5 w/pull-up 80x3x5
Deficit deadlift 485,493,500x5 w/KB side bend 90x3x10/side w/prowler pull +155x3x30m
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03-20-2020, 12:29 PM
#735
Thursday, 19-Mar 20
Weighout: 213.8lbs, Time: 1400 (01:07)
Clean & Press 185x4, 205x3, 225x2, 245xX, 190x8, 195x6,6, 200x4
Seated Side Raise 30 3x12
DB Press 80 2x10
Inc DB Curl 30x12,12,35x12 w/CG Incline Bench 210x8,6, 205x8
Cable Hammer Curl 72.5# 3x10 w/Dips 135x6,6,6
Cable Side Raise 15# 2x12
Db Side Raise 35x10-30x8-25x6-20x10
Friday, 20-mar 20
Weighout: 212.1lbs, Time: 1200 (00:26)
Indoor Track: 2.775mi/27.75laps 00:26:00; moderate effort
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03-22-2020, 09:33 PM
#736
Sunday, 22-Mar 2020
Weighout ?? Time: 1430 (01:01)
Giant set: 1-1.5min b/t movements
Squat (no belt, no shoes; kg) 20x10, 60x5, 100x4, 140x3, 180x2, 220x1, 187x4x5
Pull-up 32x4x5
Press 20x10, 60x5, 80x3, 100x2, 87x4x5
Superset:
Incline DB Curl 16x12,12,10
Dip 60x3x8
Seated DB rear lateral 20x3x15
Standing Side Raise 16x3x10
Notes: grabbed the wrong set of keys on my way out of the house; couldn’t access my locker to gear up today. No squat shows, belt, wrist wraps, or elbow sleeves. But I didn’t let that get me down. Fortunately I was only working with 75% today.
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03-28-2020, 09:01 AM
#737
Monday, 23-Mar 2020
Weighout: 214lbs, Time: 1305 (01:02)
Incline 265x2, 278x1, 291x1, 236x4x6
Row DOHHG 243x4x10 @1-1.5min
Reverse Curl 89x3x10
CG Bench 230x3x10 @1min
Deficit Deadlift DOHHG 456.5x4x4
Ab Wheel +45x4*,8*,-,-
Prowler Pull +145x4x30m
Walk 110m @2-3min
Notes: my left calf cramped during roll-outs to the point where I could not unbend my knee. I slowed down for the second set and made it a little further. I scrapped them for the last two rounds. Next week I’ll try sliding this session to Tuesday to allow more recovery between squatting and pulling to see if that helps. I’ve been drinking more water and peeing a lot too. I could just be sodium deficient
Wednesday, 25-Mar 20
Paused Squat 405x2, 495x1, 405x3x5
GHR 45x3x10
Seated DB Press 80,85,90x8-10
Incline rear Lateral 70x3x12
Side Raise 40x4x10
Friday, 27-Mar 20
No gym
Lying band fly 50,30,30,30,30 w/band curl 25,15,15,15
Band push-up 15,10,10,10,10,10
Band OH triceps 4x15
Jog 3.5mi ~00:30:30
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03-29-2020, 01:40 PM
#738
Sunday, 29-Mar 2020
Time: 1315 (01:00)
Band Press ~120lbs 3x20 superset w/P-grip chin-up 3x12@2min
Band Squat ~120lbs 3x20 superset w/Bulgarian Split Squat 30lbs 2x20/leg @2min
Band upright row ~120lbs 3x15@1min
Band seated side raise ~60lbs 3x10-12@1min
Kettlebell side raise 2x 15x20+25x15@3min
Prowler backward pull ~230lbs 4x30m@2min
YouTube
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03-30-2020, 08:12 PM
#739
Monday, 30-Mar 20
Time: 2000 (01:08)
Band Good Morning 3x30 w/Dips 30,25,25
Incline band press 3x30 w/ inverted rows 3x20
Band pull apart 3x30 w/band fly 3x30
Jog x20min
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06-15-2020, 07:13 AM
#740
FIRST TRAINING SESSION IN THREE MONTHS
Monday, 15-June 2020
Bodyweight: ???, Time: 0615 (01:00)
Bench 45x10, 135x5, 225x4, 275x3, 315x2, 345x1, 357x1
Giant Set:
Bent Lateral (1.5-Rep) 40x12,12,12
Row 245x7,8, 268x8
Bench 245x8, 255x8, 268x8
Squat 135x5, 225x4, 275x3, 315x2, 405x2, 450x1, 468x1, 335x8, 343.5x8, 357x8
Notes: ran short on time; my ID card would not open the door & I had to stop and execute as Zoom meeting for the boss. I'll pick up the support work over lunch, later.
LATER THAT DAY...
1405 CST (00:30)
Flat Band Fly (1.5-Rep Method) 3x10
Superset w/ Top-Half Side Raise 15lbs 3x12 @1-2min
Lying Band Barbell 21's Curl (doubled red bands): 3x7-full + 7-bottom half + 7-top half
Superset w/ Dips 45lbs + Orange Band x8,8,14 @1min b/t movements
Last edited by SClark08; 06-15-2020 at 01:51 PM.
Reason: PM session complete
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