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01-14-2021, 01:17 PM
#841
Thursday, 14-Jan 2021
Weighout: 2019.8lbs, Time: 1145 (00:45)
Paused Squat 44x10, 132x5, 220x4, 308x3, 395x2, 485x1, 428x4, 432x4, 436x4, 441x4 @3min
GHD Sit-up Straight 2x10, left 5x10, right 5x10 @20-sec (7min total)
Assault Bike Sprint 3x30-sec w/3min rest ~92RPM, 87RPM, 82RPM, walk a lap
Note: I will complete tomorrow's training session, re-feed Saturday, then take a moderate diet break (+500-700 calories) for two weeks, then resume weight loss. I ran my current diet numbers this morning; 6-days per week I am consuming 1,950 calories wtih 29% from fat (62g), 27% from carbohydrates (130g), and the remaining 44% from protein (217g). Squat strength and confidence feels great, however, my bench press numbers feel iffy and--with the current state of my left shoulder--my press is flagging pretty hard. The added calories (and one less cardio session) should keep my strength trending upward, give me a couple pound bump in body weight, and allow hormones to reset slightly.
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01-15-2021, 09:29 AM
#842
Friday, 15-Jan 2021
Weighout: 210lbs, Time: 0620 (00:50)
Deadlift 45x10 (RDL), 135x5, 225x4, 315x3, 405x2,
Dynamic Effort 202kg/445lbs 10x1 OTM
1-Arm Cable Pulldown x8mins @70# (50-reps per arm)
Incline Rear DB Raise 40lbs 2x15 @2min
Cable Rear Raise 20# 2x8 @2min
Seated Cable Wrist Curl 32.5# 3x15 each side superset w/scapula pullups 3x10
At PT appointment:
Thoracic & cervical spine adjustment
Graston release: left trap, left scapula, left lat, left pec
Swiss Ball prone 2-arm I-, Y-, & T- DB Raise 5lbs 3x10 each
Pec Door Stretch 3x30-sec
Last edited by SClark08; 01-15-2021 at 09:31 AM.
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01-18-2021, 03:28 PM
#843
Sunday, 17-Jan 2021
Time: 0630 (01:00)
Bench 135x5, 225x4, 275x3, 315x2, 365x1, 335x5,5,5,5
Incline DB Bench 100x10, 90x10, 80x10
Seated Side Raise 30 3x12
Cable Side Raise 15# 3x8-10
Hammer Curl 70 4x12 superset w/ OH rope triceps extension 42.5# 4x12
Monday, 18-Jan 2021
Weighout: 211.8lbs, Time: 1020 (0055)
Squat 485x1, 551x1, 485x4x4
Ab Wheel x7min (80)
Row Erg 6x20-sec (w/r=1:5) @level 10
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01-19-2021, 04:55 PM
#844
Tuesday, 19-Jan 2021
Weighout: 212lbs, Time: 1100 (00:35)
Warmup: PVC Pipe dislocates
Barbell Row 45x10, 132x5, 220x4, 265x3,
Band Pull-Apart 6x10 superset w/ Barbell Row 129kg/285lbs 6x6 60-sec rest (straps & belt)
Prone Inc DB Rear Lateral 40 2x12 superset w/ GHR 25kg/55lbs 2x10
Prone Inc Rear Cable Fly 15# x15, 20# x15
Seated Cable Wrist Curl 35# 3x12/side (continuous)
PT appointment (1430)
Graston: left trap, left scapula, left lat, left biceps/deltoid, left pec
Doorway pec stretch 3x30-sec
Prone Swiss ball I-, Y-, T- raise 3x10 each @6lbs/hand
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01-20-2021, 02:14 PM
#845
Wednesday, 20-Jan 2021
Weighout: 212.7lbs, Time: 1200 (00:50)
Warmup: pvc pipe dislocates, towel internal/external rotation stretch 5x5-sec
Standing 1-Arm DB Press 30x5, 45x4, 60x3, 75x2
Seated DB Press (both arms together, sleeves, wrist wraps, bells touch deltoids at bottom, complete scapular upward rotation at top, elbows locked) 80 6x6 @2min
1-Arm Cable Preacher Curl 40# 3x10,9 rest 60-sec superset w/Dips 170 4x6 rest 60-sec
Incline Cable Fly 30# 3x15 @2min
Pec Deck Fly 110# 3x15 @2min
Notes: left should felt 8/10 at the start, however after the second set of seated press with full upward scapular rotation ("shrugging") the pain went away and I felt pretty solid after.
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01-21-2021, 01:37 PM
#846
Thursday, 21-Jan 2021
Weighout: 212.7lbs, Time: 1205 (0:40)
Graston LEFT: trap, delt/biceps, lat, pec
Prone Swiss Ball I-, Y-, T-raise 6lbs 3x12 ea
Paused Squat 45x10, 132x5, 220x4, 308x3, 396x2, 435x4x4 @3min
GHD X-Sit-up Left x60, Right x60 @20-sec (7min)
Scapula pull-ups 3x12 @60-sec
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01-22-2021, 09:41 AM
#847
Samuel Clark, Intermediate Training Log
Friday, 22-Jan 2021
Weighout: 212.7lbs, Time: 0845 (01:00)
Deficit Deadlift 520x6, 471x6,6
1-Arm Lat Pulldown 75# x8min (58/arm)
Seated Cable Face Pull 55x20,20
Scapula pull-up 3x12
Inc Rear DB Lateral 45x10,10
Wrist curl 40x3x10
Inc Rear Cable Lateral 20x15,15
Friday Pulls: Wk 1/4 (22-Jan ?21) - YouTube
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Last edited by SClark08; 01-22-2021 at 10:02 AM.
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01-24-2021, 08:49 AM
#848
Sunday, 24-Jan 2021
Weighout: 215.8lbs, Time: 0730 (01:00)
Paused Bench Bar x10, 135x5, 225x4, 275x3, 315x2, 365x1
Touch & Go 340x6,5,4@3min
Seated DB Press 80x7, 75x7,7
1-Arm DB Preacher 35x12,12, 40x10 superset w/1-Arm Cable OHT Rope Ext 47.5# 3x10 @60-sec/between movements
Pec Deck 115x15, 130x12,12 superset w/Machine Side Raise 85x15, 100x12,12
Notes: just did an 8-day diet break with a refeed on both sides. I’m loaded with sodium and water right now; predicting to end the week around 212. Back on the diet train this week; 6-days under, one day over, and ECA stack. Next Subway, Seated 1-Arm Press (left first) starting at 70lbs for 3 sets of 6-8 reps. DB Preacher will be 40; pec deck 135.
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01-25-2021, 07:45 AM
#849
Samuel Clark, Intermediate Training Log
Monday, 25-Jan 2021
Weighout: 212.1lbs, Time: 0610 (00:55)
Squat (belt & strong sleeves) Bar x10, 132x5, 220x4, 308x3, 396x2, 485x1, 529x1, 555x1, 491x5,5,5@3-4min
Hanging Leg Raise x60 (6min)
Airdyne sprint 3x30-sec w/3min rest 85,81,82 Avg RPM
Squatting - 25-Jan 2021 - YouTube
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01-26-2021, 02:27 PM
#850
Tuesday, 26-Jan 2021
Weighout: 209.8lbs, Time: 1205 (00:50)
Warmup:
Prone Rotator Cuff Giant Set: 3 rounds x10 each
- L-Raise 5lbs
- Y-Raise 5lbs
- T-Raise 5lbs
- Pivot Prone 2lbs
Barbell Row 45x10, 132x5, 220x4, 265x3, 129kg/284.5lbs 3x5@2min
1-Arm Supinated Lat Pulldown 70# 3x12 superset w/GHR 30kg/66.1lbs 2x8 @90-sec
Giant Set: 3-rounds
- Seated Cable Wrist Curl 40# 3x12
- Incline DB Rear Lateral 45 3x8
- Pronated Scapula Pull-ups 3x12
Cool-down:
- Band Lat Stretch 2x30-sec/arm
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