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04-11-2022, 02:04 PM
#1081
Monday, 11-Apr 2022
Weighout: 212lbs, Time: 1000 (01:13)
Warmup:
Seated Box jump 24” x3, 30” x3, 36” x3, 30”+20lbs 6x3 OTM
Paused Squat 45x10, 135x5, 225x4, belt: 315x3, 405x2, 485x3@10, 435 (-5%) x3,3,3 @3min
Rack Pull (mid shin) 365, 435, 500 x5
GHR BWx15, 25x15,15,15,15 @90-120 sec
Side Bend 85 3x15/15 Superset w/GHD Sit-up 25x10,10,10 @60sec b/t rounds
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04-13-2022, 12:02 AM
#1082
Tuesday, 12-Apr 2022
Time: 1800 (00:26)
Track: sunny, very low wind, dry, 73*F
Warmup: 3 lap easy jog
200m x4 @ 00:38, 00:39, 00:46, 00:43
400m x4 @ 01:28, 01:32, 01:31, 01:31
200m walk between rounds
Static stretching: calves, hamstrings/glutes, groin, and quads
Wednesday, 13-Apr 2022
Weighout: 212.7lbs, Time: 0635 (01:15)
Warmup: drop push-up (x2 45lb bumper plates) 4x3
Paused bench 45x10, 135x5, 225x4, belt: 275x3, sleeves 315x3, 335x3@10
Slingshot paused bench 365x3, 375x3
Low incline fly-to-squeeze press 65+red mini band 12/8, 12/6
Barbell Row 210x12, 205x10,10,10 superset w/ red mini band pull apart 4x20
Leaning Side Raise 20x15, 15x15,15 superset w/ Alt Hammer Curl 65x10,10,10
Standing OH BB Triceps Extension 45x10, 65x10, 95x8,8, 75x12
Short race pace jog 8.8mph x0.4mi
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04-15-2022, 03:05 AM
#1083
Thursday, 14-Apr 2022
Time: 0625 (00:50)
Stretch: Ankles & Calves
Jog: 3.14mi 00:29:17 (halfway point 00:14:21)
Cooldown: 5min walk & static stretching (quads, calves, ankles, hamstrings)
Friday, 15-Apr 2022
Weighout: 212.9lbs, Time: 0635 (01:05)
Warmup: Bar RDLx10, Barbell Row x10, Press x10, Back Squat x10 repeat w/135 for sets of 5
Power Clean 185x2, 210x 6 sets of 2 @2min
Squat 135x2, 225x2, belt: 315x2, 405x2
Reverse Band DE Squat 405+66lb tension/side 10x2 OTM
Bulgarian Split Squat 25lbs/hand 2x15/15, BW x10/10
45* Back Extension 45 2x15
45* Back Extension BB Twist (10lb on one end of a 35lb bar) 2x15/15
Foot Elevated Plank 3x45-sec
Notes: next time I will opt for 1-legged leg press; the Bulgarian split squat requires too much balance/detracts mentally from executing the lift with the intent to work the quads. Other peoples' mileage may vary; if I have an alternative, I will avoid them. I am slightly surplusing my calories while I am increasing my running volume. My goals are to improve strength and explosive/power output for squatting and pulling (strength & athleticism) while biasing my resistance training towards hypertrophy work for the upper body. This week is week 1 of 12, which will culminate in an annual fitness assessment. After that, running will de-escalate to two times per week, and I will likely pursue weight loss again. Also, it will be July, so rucking season. I will be traveling for 10 days at the end of this week. Meal prep will not be dependable, nor will lifting equipment or running space; I will plan for callisthenic based workouts in my room.
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04-18-2022, 11:28 PM
#1084
Saturday, 16-Apr 2022
Time: 1445 (01:10)
Band warmup circuit: Band pull apart, OH pull apart, saber draw 2x10 each
DB Side raise, clean, press 10lbs 1x20 each
1-arm Leaning Side Raise 25x15,12,10@60sec
Prone/hi-incline side raise 25x12,12,12+8+4
Seated DB Press 70x12, 55x12+4+3
Low incline DB Fly&squeeze press 45+ red band x12/10, 10/6, 6/6
Low incline DB bench 85+ red band 12, 70+ red band 10+5+3
Decline DB Pullover 70x 15,12,8
Pull-up BWx10,7,6+3+3
Prone/incline rear delt & DB Row 35x15/10, 12/8, 8/6, 6/6
BW Dips superset w/Foot elevated Diamond push-up 20/15, 15/8, 10/5
Monday, 18-Apr 2022
Time: 1345 (01:10)
Warmup: RDL & Row 45x10/10, 135x5/5
Deadlift 225x3, 315x3, belt: 405x3, 495x1, straps: 545x3@9, 520x3,3,3
Dead Squat at full depth 45x3, 135x3, 225x3, belt: 315x3, 385x10x1 OTM
1-Leg Press 90x15/15, 140x15/15, 180x15/15, 12/12
G/HR 35 4x15 superset w/Side Bend 100 3x12/12
Cable crunch 67.5# 3x20
Tuesday, 19-Apr 2022
Time: 0615 (00:47)
Low incline fly 35x20, 45+red band 20,12,12 @60sec
Low incline DB Bench 85x12,10,10,10 @2min
Dips w/Orange Band 12,10,10 @90sec
DB Pullover 65x12,12,10 superset w/ BW pull-up x10,8,6+3+3 @2min
Prone/Incline Rear DB Raise 45x12,10,8,6+3+3 @60sec
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04-23-2022, 02:03 AM
#1085
Samuel Clark, Intermediate Training Log
Friday, 22-Apr 2022
Weighout: 214lbs, Time: 1500 (01:10)
Hotel (Estonia)
Bench 45x10, 132x10, 198x10, 242x5, 286x5, 308x3, 330x2, 205x10, 225x10, 10, 10, 10 @2min
Pulldown 65# 15,15, 72.5# x12,12 superset w/low incline DB fly 44+red band x12,12, 12, 12 @60-sec b/t movements
Prone/incline rear delt 35x20,15,15,12 @90sec
Prone/Incline side raise 22x15,15,12,12+6+6 @90sec
Treadmill x20min
5mph x1min
4x0.25mi @8.8mph
2min walk at 2.5mph b/t each
Cooldown walk
Saturday, 23-Apr 2022
Time: 0905 (01:00)
Hotel (Estonia)
Standing DB Curl (Rest Pause) 26x20, 31x15, 35x12, 40x8+6+4+3 @60-sec
DB Spider Curl & 30* Incline Curl 31x10/3, 26x12/3, 22x15/3 @90sec
45* Incline DB Hammer Curl (Drop Set) 44x8, 40x4, 35x4, 31x4, 26x4, 22x4
1-Arm Lying Triceps Extension 35x30, 40x12/12, 10/10, 8/8 @60-sec
Hi-Incline Overhead Triceps Extension 40x15, 44x11,10,10,@90sec
Jog 6.3mph x20min = 2.1mi
Cooldown walk @2.5mph x5min
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Last edited by SClark08; 04-24-2022 at 06:41 AM.
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04-24-2022, 06:40 AM
#1086
Sunday, 24-Apr 2022
Weighout: 211.5lbs, Time: 1420 (00:39)
Hotel (Latvia)
Leg press 145x20, 175x20, 205x20, 235x20, 265x20 @60sec, 295,305,325,355,395x15 superset w/Ab Twist Machine 110 5x15/15 @60-sec b/t
Decline cross sit-up x12/12, 10/10, 8/8 superset w/back extension 44lb 3x15 @60-sec b/t each
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04-26-2022, 02:24 AM
#1087
Tuesday, 26-Apr 2022
Weighout: 213.5lbs, Time: 1010 (01:15)
Latvia (Hotel)
Chest press machine 95x20, 115x20, 135x15, 155x15, 175x10, 195x10, 215x10, 235x10 @60sec
Band pull apart superset w/chest Press red band x20/260x12,12,10,10,8,8 @60sec b/t each
Pronated lat pull down superset w/high incline lateral raise 145x15,12,12 /22x15,15,15 @60sec b/t each
Supinated lat pull down superset w/leaning side raise 145x10,10,10 /22x12/12,12/12,12:12 @60-sec b/t
Treadmill
5mph x1min
10mph: 3x0.25mi, 2x0.38mi @2-2.5min walk 3mph
5min cooldown walk at 2.5mph
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04-29-2022, 07:22 AM
#1088
Wednesday, 27-Apr 2022
Weighout: 213.8lbs, Time: 1550 (00:45)
1-Arm Preacher Curl superset w/1-Arm OH Extension 19.8x20/20, 28.6x15/15, 35.3x15/20, 35.3x10,8/44x15,15
Incline DB Curl 30.8x10, 26.4x10,10
Triceps Pressdown 77x15, 88x12,10
Rope Hammer Curl superset w/rope Pressdown 82.6x15/66x12, 93.7x12/66x8, 92.7x12/55.1x12
Thursday, 28-Apr 2022
Weighout: 214.5lbs, Time: 2010 (00:40)
Prone/Incline Rear Raise 39.7x12,10
1-arm Cable rear lateral 55.1x15,12
Leg press (kg) 110x20, 140x20, 170x15, 190 (418.8) x20+10
Pull down machine 72.5x20, 77.5x20,15
Chest fly 52.5x20, 57.5x18, 60x15,12,12,12
Low cable side raise 5x20/20, 5x15+7+5/15+7+5
Mid cable side raise 5x15+8+6/15+8+6
Friday, 29-Apr 2022
Time: 1430 (00:30)
Jog: 2.25mi 00:21:00
0.25mi cooldown walk
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05-01-2022, 06:42 AM
#1089
Sunday, 1-May 2022
Time: 1330 (01:10)
Garage (Germany)
Pull-up BWx10,10,8,8
Seated DB Press 25x10, 45x8, 55x6, 65x6, 75x10,8,8,6
DB Row 85x10,10,10,10
Low Incline DB Bench 85x12,12,10,10
Red band pull apart & Prone/Incline Rear Raise 3x25/3x 40x10,8, 35x8
Red Band side raise x15,12, & Prone/Incline Side Raise 25x8,20x8,8+4+4
BW Dip x20,20 & Foot Elevated Push-up x10,8
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05-02-2022, 01:25 PM
#1090
Samuel Clark, Intermediate Training Log
Monday, May-2 2022
Weighout: 213.7lbs, Time: 0635 (01:05)
Squat (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495,515,525x1, 435x4x5
DE Deadlift 425x6x1 OTM
G/HR & GHD Sit-up 45lbs x15,12/BWx 25,25
Side Bend 85x15/15, 15/15
Treadmill: 12mins
Short, Race Pace Jog 2x0.35mi @8.8mph, cooldown walk @2.5mph
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