Training Log:
Squats
10 x 135 lbs
10 x 185
5 x 225
3 x 315
8 x 225
5 x 225
5 x 225
Ab Rollouts
20 x BW
20 x BW
20 x BW
Calf Raises
15 x 210 lbs
15 x 210
15 x 210
15 x 210
15 x 210
-----
Thoughts:
Woke up at 170.4
Sunday, August 21, 2016
Friday, August 19, 2016
Training Log (24)
Training Log:
Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 285
4 x 315
10 x 225
Pull Downs
8 x 160 lbs
8 x 145
10 x 130
13 x 130
15 x 130
DB Rows
10 x 55 lbs
10 x 55
10 x 55
10 x 55
Preachers
12 x 50 lbs
12 x 60
12 x 60
12 x 60
-----
Thoughts:
Woke up at 170.4.
Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 285
4 x 315
10 x 225
Pull Downs
8 x 160 lbs
8 x 145
10 x 130
13 x 130
15 x 130
DB Rows
10 x 55 lbs
10 x 55
10 x 55
10 x 55
Preachers
12 x 50 lbs
12 x 60
12 x 60
12 x 60
-----
Thoughts:
Woke up at 170.4.
Training Log (23)
Training Log:
DB Bench
15 x 30 lbs
15 x 40
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40
Front Raises
10 x 25 lbs
(superset) lateral raises 10 x 15 lbs
10 x 25
(superset) lateral raises 10 x 15 lbs
DB Bench
15 x 30 lbs
15 x 40
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40
Front Raises
10 x 25 lbs
(superset) lateral raises 10 x 15 lbs
10 x 25
(superset) lateral raises 10 x 15 lbs
10 x 25
(superset) lateral raises 10 x 15 lbs
-----
Thoughts:
Woke up at 170.0
Training Log (22)
Training Log:
Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
DB Curls
12 x 30 lbs
12 x 30
12 x 30
Face Pulls
20 x 60 lbs
20 x 60
20 x 60
20 x 60
-----
Thoughts:
Woke up at 171.0
Deadlift
10 x 135 lbs
10 x 185
10 x 225
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
5 x 225
(superset) 15 x BW
DB Curls
12 x 30 lbs
12 x 30
12 x 30
Face Pulls
20 x 60 lbs
20 x 60
20 x 60
20 x 60
-----
Thoughts:
Woke up at 171.0
Monday, August 15, 2016
Training Log (21)
Training:
Bench
10 x 135 lbs
10 x 135
10 x 155
5 x 155
10 x 135
10 x 135
Press
10 x 85 lbs
5 x 85
5 x 85
5 x 85
Dips
20 x BW
20 x BW
20 x BW
Tricep Extensions
10 x 55 lbs
(superset) Lateral raises: 15 x 15 lbs
10 x 55
(superset) Lateral raises: 15 x 15 lbs
Bench
10 x 135 lbs
10 x 135
10 x 155
5 x 155
10 x 135
10 x 135
Press
10 x 85 lbs
5 x 85
5 x 85
5 x 85
Dips
20 x BW
20 x BW
20 x BW
Tricep Extensions
10 x 55 lbs
(superset) Lateral raises: 15 x 15 lbs
10 x 55
(superset) Lateral raises: 15 x 15 lbs
10 x 55
(superset) Lateral raises: 15 x 15 lbs
-----
Thoughts:
Woke up at 170.8.
Friday, August 12, 2016
Training Log (20)
Training:
Deadlift
10 x 135 lbs
10 x 185
5 x 225
1 x 315
Pendlay Rows
10 x 85 lbs
10 x 85
10 x 85
10 x 85
10 x 85
Pull Ups
5 x BW
5 x BW
5 x BW
Lat Pulldowns
10 x 130 lbs
10 x 130
10 x 115
10 x 115
10 x 115
10 x 115
10 x 100
10 x 100
10 x 100
Curls
12 x 30 lbs
12 x 30 (hammers)
12 x 30
12 x 30 (hammers)
-----
Thoughts:
Tried to fit in a lot of work in a shorter workout. Deadlift PR - 3 plates is far from great, or even decent, but it's progress from having neglected it for so long.
Woke up at 171.7. Strength is still on the climb, weight isn't moving nearly at all (or dropping, if anything.) Really makes me question the bulking/cutting mentality.
Deadlift
10 x 135 lbs
10 x 185
5 x 225
1 x 315
Pendlay Rows
10 x 85 lbs
10 x 85
10 x 85
10 x 85
10 x 85
Pull Ups
5 x BW
5 x BW
5 x BW
Lat Pulldowns
10 x 130 lbs
10 x 130
10 x 115
10 x 115
10 x 115
10 x 115
10 x 100
10 x 100
10 x 100
Curls
12 x 30 lbs
12 x 30 (hammers)
12 x 30
12 x 30 (hammers)
-----
Thoughts:
Tried to fit in a lot of work in a shorter workout. Deadlift PR - 3 plates is far from great, or even decent, but it's progress from having neglected it for so long.
Woke up at 171.7. Strength is still on the climb, weight isn't moving nearly at all (or dropping, if anything.) Really makes me question the bulking/cutting mentality.
Thursday, August 11, 2016
Training Log (19)
Training:
Bench
20 x Bar
10 x 135 lbs
10 x 135
10 x 135
10 x 135
10 x 135
DB Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40
Cable Flies
20 x 30 lbs
20 x 30
20 x 30
20 x 30
Weighted Dips
15 x 180 lbs
15 x 180
15 x 180
15 x 180
Tricep Pushdowns
15 x 30 lbs
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
------
Thoughts:
Woke up around the correct time this morning - tried to get in a lot of volume. Didn't hit shoulders as hard as I should have but I was feeling them from dips and my right elbow was a little ticked this morning, flared up a bit during workout.
Woke up at 171.4.
Bench
20 x Bar
10 x 135 lbs
10 x 135
10 x 135
10 x 135
10 x 135
DB Press
10 x 40 lbs
10 x 40
10 x 40
10 x 40
Cable Flies
20 x 30 lbs
20 x 30
20 x 30
20 x 30
Weighted Dips
15 x 180 lbs
15 x 180
15 x 180
15 x 180
Tricep Pushdowns
15 x 30 lbs
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
15 x 30
(superset) Tricep Side Extensions - 10 x 10 lbs
------
Thoughts:
Woke up around the correct time this morning - tried to get in a lot of volume. Didn't hit shoulders as hard as I should have but I was feeling them from dips and my right elbow was a little ticked this morning, flared up a bit during workout.
Woke up at 171.4.
Wednesday, August 10, 2016
Training Log (18)
Training:
Squat
10 x 135 lbs
10 x 185
5 x 225
5 x 225
5 x 225
Hack Squats
15 x 135 lbs
15 x 135
15 x 135
Hamstring Curls
15 x 85 lbs
15 x 85
15 x 85
-----
Thoughts:
Yet another abbreviated workout. That being said, I hammered the heck out of my quads and wore out my lower body as best I could in the time I had. Really gotta get better about waking up early again. We'll get there.
Woke up at 169.8. Officially under 170-- losing weight without losing strength.
Squat
10 x 135 lbs
10 x 185
5 x 225
5 x 225
5 x 225
Hack Squats
15 x 135 lbs
15 x 135
15 x 135
Hamstring Curls
15 x 85 lbs
15 x 85
15 x 85
-----
Thoughts:
Yet another abbreviated workout. That being said, I hammered the heck out of my quads and wore out my lower body as best I could in the time I had. Really gotta get better about waking up early again. We'll get there.
Woke up at 169.8. Officially under 170-- losing weight without losing strength.
Training Log (17)
Training:
Deadlift
10 x 135 lbs
7 x 225
5 x 275
3 x 295
10 x 225
10 x 225
9685 lbs of volume on my lower back. Should call this "Deadlifts are dangerous."
Ab Wheel
BW x 10
BW x 10
(superset) NG chins - BW x 10
BW x 10
(superset) NG chins - BW x 7
BW x 10
(superset) NG chins - BW x 5
Lat Pulldown
10 x 145 lbs
10 x 130
10 x 130
10 x 130
10 x 115
10 x 115
10 x 115
Calf Raises
15 x 230 lbs
15 x 230
15 x 230
15 x 230
Preachers
15 x 45 lbs
15 x 45
15 x 45
10 x 45
Hammers
12 x 20 lbs
12 x 20
12 x 20
-----
Thoughts:
Back is still sore, especially my lower- great feeling.
Woke up at 171.0
Deadlift
10 x 135 lbs
7 x 225
5 x 275
3 x 295
10 x 225
10 x 225
9685 lbs of volume on my lower back. Should call this "Deadlifts are dangerous."
Ab Wheel
BW x 10
BW x 10
(superset) NG chins - BW x 10
BW x 10
(superset) NG chins - BW x 7
BW x 10
(superset) NG chins - BW x 5
Lat Pulldown
10 x 145 lbs
10 x 130
10 x 130
10 x 130
10 x 115
10 x 115
10 x 115
Calf Raises
15 x 230 lbs
15 x 230
15 x 230
15 x 230
Preachers
15 x 45 lbs
15 x 45
15 x 45
10 x 45
Hammers
12 x 20 lbs
12 x 20
12 x 20
-----
Thoughts:
Back is still sore, especially my lower- great feeling.
Woke up at 171.0
Training Log (16)
Training:
Squats
10 x 135 lbs
8 x 185
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
-----
Thoughts:
Super quick workout before church. Worked hard enough for my core and legs and heart to hate me. Really happy with how much work I fit into ~25 minutes.
Woke up at 171.0
Squats
10 x 135 lbs
8 x 185
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
8 x 225
(superset) Ab Wheel - BW x 10
-----
Thoughts:
Super quick workout before church. Worked hard enough for my core and legs and heart to hate me. Really happy with how much work I fit into ~25 minutes.
Woke up at 171.0
Training Log (15)
Training:
Bench
10 x 135 lbs
8 x 155
5 x 165
10 x 135
8 x 155
Press
10 x 95 lbs
8 x 95
8 x 95
Weighted dips
15 x 180 lbs
15 x 180
15 x 180
Flies
20 x 30 lbs
20 x 30
20 x 30
------
Thoughts:
Again. Short on time.
Woke up at 172.0
Bench
10 x 135 lbs
8 x 155
5 x 165
10 x 135
8 x 155
Press
10 x 95 lbs
8 x 95
8 x 95
Weighted dips
15 x 180 lbs
15 x 180
15 x 180
Flies
20 x 30 lbs
20 x 30
20 x 30
------
Thoughts:
Again. Short on time.
Woke up at 172.0
Training Log (14)
Training:
Deadlift
10 x 135 lbs
10 x 185
5 x 225
5 x 275
5 x 225
Rows
8 x 135 lbs
8 x 135
Chins
4 x 6
Deep Rows
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
Hammers
15 x 25 lbs
15 x 25 lbs
15 x 25 lbs
-----
Thoughts:
Short on time. Lot of that lately. We'll get back.
Woke up at 172.9.
Deadlift
10 x 135 lbs
10 x 185
5 x 225
5 x 275
5 x 225
Rows
8 x 135 lbs
8 x 135
Chins
4 x 6
Deep Rows
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
10 x 70 lbs
(superset) Obliques-- 10 x 45 lbs (both sides)
Hammers
15 x 25 lbs
15 x 25 lbs
15 x 25 lbs
-----
Thoughts:
Short on time. Lot of that lately. We'll get back.
Woke up at 172.9.
Training Log (13)
Training:
In apartment gym.
Machine Bench
10 x 150 lbs
5 x 180
DB Bench
20 x 50 lbs
15 x 50
10 x 50
20 x 40
15 x 40
10 x 40
20 x 30
15 x 30
10 x 30
Press
15 x 40 lbs
15 x 40
15 x 40
15 x 40
Lateral Raises
15 x 15 lbs
15 x 15
15 x 15
15 x 15
-----
Thoughts:
Woke up at 171.8.
In apartment gym.
Machine Bench
10 x 150 lbs
5 x 180
DB Bench
20 x 50 lbs
15 x 50
10 x 50
20 x 40
15 x 40
10 x 40
20 x 30
15 x 30
10 x 30
Press
15 x 40 lbs
15 x 40
15 x 40
15 x 40
Lateral Raises
15 x 15 lbs
15 x 15
15 x 15
15 x 15
-----
Thoughts:
Woke up at 171.8.
Motivation
Lately, motivation has been waning.
Fortunately that has affected this log far more than my actual time in the gym- but even so, I'll get back on the train. The next few logs are collected but not dated properly. Sorry for that. Even so, this is more or less over the last week with a skipped leg day (oops.)
Back on the horse.
Fortunately that has affected this log far more than my actual time in the gym- but even so, I'll get back on the train. The next few logs are collected but not dated properly. Sorry for that. Even so, this is more or less over the last week with a skipped leg day (oops.)
Back on the horse.
Tuesday, August 2, 2016
Training Log (12)
Training:
6:10 a.m. - 7:15 a.m.
Deadlift
10 x 135 lbs
5 x 185
5 x 225
5 x 225
5 x 245
Lat Pull Downs
10 x 115 lbs
7 x 160
10 x 130
10 x 130
10 x 115
18 x 100
Low Row
10 x 130 lbs
10 x 130
10 x 130
Face Pulls
20 x 40 lbs
15 x 70
20 x 70
20 x 70
DB Curls
8 x 40 lbs
8 x 40
8 x 40
Ez Bar Reverse Grip Curls
15 x 40 lbs
15 x 40
15 x 40
-----
Thoughts:
Left elbow aching pretty badly. Face pulls are quickly becoming one of my favorites.
Woke up at 172.6.
6:10 a.m. - 7:15 a.m.
Deadlift
10 x 135 lbs
5 x 185
5 x 225
5 x 225
5 x 245
Lat Pull Downs
10 x 115 lbs
7 x 160
10 x 130
10 x 130
10 x 115
18 x 100
Low Row
10 x 130 lbs
10 x 130
10 x 130
Face Pulls
20 x 40 lbs
15 x 70
20 x 70
20 x 70
DB Curls
8 x 40 lbs
8 x 40
8 x 40
Ez Bar Reverse Grip Curls
15 x 40 lbs
15 x 40
15 x 40
-----
Thoughts:
Left elbow aching pretty badly. Face pulls are quickly becoming one of my favorites.
Woke up at 172.6.
Monday, August 1, 2016
Training Log (11)
Training:
6:00 a.m. - 7:05 a.m.
Bench
10 x 135 lbs
8 x 155
5 x 175
9 x 155
10 x 135
DB Press
15 x 35 lbs
15 x 35
13 x 35
Cable Flies
20 x 35 lbs
20 x 35
20 x 35
20 x 35
Lateral Raises (no rest, only alternating hands per set)
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
Tricep Extensions
15 x 50 lbs
15 x 50
13 x 50
Tricep Push-downs
20 x 65 lbs
20 x 85
20 x 75
Calf Raises
15 x 230 lbs
(superset) ab crunch 15 x 100 lbs
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
-----
Thoughts:
So yeah, today was clearly a push-day, not so much my normal Monday. Been missing the centered-focus of a PPL workout, as opposed to the pseudo-full-body of 5/3/1. May go back to 5/3/1 and continue on with the 6 week program but I had really high intensity today and loved it- so I'll probably finish out PPL this week.
Woke up at 174.0. Abs are more clear than before, but I'm weighing more. Very likely water weight or lazy metabolism. We'll get there.
6:00 a.m. - 7:05 a.m.
Bench
10 x 135 lbs
8 x 155
5 x 175
9 x 155
10 x 135
DB Press
15 x 35 lbs
15 x 35
13 x 35
Cable Flies
20 x 35 lbs
20 x 35
20 x 35
20 x 35
Lateral Raises (no rest, only alternating hands per set)
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
10 x 15 lbs
Tricep Extensions
15 x 50 lbs
15 x 50
13 x 50
Tricep Push-downs
20 x 65 lbs
20 x 85
20 x 75
Calf Raises
15 x 230 lbs
(superset) ab crunch 15 x 100 lbs
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
15 x 210
(superset) ab crunch 15 x 100
-----
Thoughts:
So yeah, today was clearly a push-day, not so much my normal Monday. Been missing the centered-focus of a PPL workout, as opposed to the pseudo-full-body of 5/3/1. May go back to 5/3/1 and continue on with the 6 week program but I had really high intensity today and loved it- so I'll probably finish out PPL this week.
Woke up at 174.0. Abs are more clear than before, but I'm weighing more. Very likely water weight or lazy metabolism. We'll get there.
Training Log (10)
Training:
6:00 p.m. - 6:45 p.m.
DB Bench
20 x 50 lbs
(superset) curls 15 x 30 lbs
15 x 50
(superset) curls 20 x 30
15 x 50
(superset) curls 15 x 30
15 x 50
(superset) curls 15 x 30
Press
10 x 30 lbs
Lateral Raises
10 x 15 lbs
15 x 15
12 x 15
15 x 15
Front Raises
10 x 20 lbs
DB Flies
10 x 30 lbs
20 x 20 lbs
20 x 20 lbs
-----
Thoughts:
This was last Saturday. So this was supposed to be a cardio/conditioning day but instead my shoulders weren't feeling super tired from the day before and I've been feeling like my chest has been under-worked. So I basically spent 40-45 minutes in a frenzy cranking out volume. Felt really good. 2 days later, no joint issues.
Woke up at 174.0
6:00 p.m. - 6:45 p.m.
DB Bench
20 x 50 lbs
(superset) curls 15 x 30 lbs
15 x 50
(superset) curls 20 x 30
15 x 50
(superset) curls 15 x 30
15 x 50
(superset) curls 15 x 30
Press
10 x 30 lbs
Lateral Raises
10 x 15 lbs
15 x 15
12 x 15
15 x 15
Front Raises
10 x 20 lbs
DB Flies
10 x 30 lbs
20 x 20 lbs
20 x 20 lbs
-----
Thoughts:
This was last Saturday. So this was supposed to be a cardio/conditioning day but instead my shoulders weren't feeling super tired from the day before and I've been feeling like my chest has been under-worked. So I basically spent 40-45 minutes in a frenzy cranking out volume. Felt really good. 2 days later, no joint issues.
Woke up at 174.0
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