Double Ds Log

Training Training Logs
121

Got to try out my new G17 9mm yesterday. Nothing better than watching your new wife firing a handgun.

122

10/15/10
skwatz
barx10
135x5
225x3
315x2
395 5x3 add belt and sleeves

Bench
135x5
225x3
295 5x2

leg extension
135 3x10

Incline Bench
225 3x8

standing single leg calf raise
BW 3x50 each

reverse standing double leg raise
1x100

I’m trying to decide if I’m going to put shoulder work on bench days or off days.

123

10/16/10
strict military press (no fat gripz)
Barx10
135x5
185x5
205x4

Plate lateral raise tri-set side/back/front
3x5

Superset ab bridge/side bends with a 45 pound plate
3x1/15

standing single leg calf raise
BW 3x50

reverse standing toe raise
1x100

hill sprints walk down run up, no rest x3

First time wearing vibrams for conditioning and they felt really good. (worn them for hiking and stuff before)

I have video of the past few work outs but haven’t gotten it off the camera yet.

124

10-9-10 bench and squat vid

125

10-15-10 Squat bench vid

(no 10-11 DL video)

Warning: some of these are pretty long. I’m starting to try to edit out more of the “set-up” time.

126

10-16-10
MP (only 205 shown)

127

10-18-10
DL
barx8
135x5
225x4
315x3
405x1
425 5x5 add belt

wide grip pull ups
BW 3x10

NGHR 3x5

BB Row (strict)
225 3x5

Plate hammer curls
35s 3x8

128

Going to experiment with spiting up my training sessions between AM and PM workouts. Only problem is that I’m would prefer doing my heavy lifting first but also prefer doing heavy in the PM. So, I’m going to do the heavy session PM and follow it with the light stuff the following morning.

10/20/10 PM
Bench
Barx10
135x5
225x3
315 5x4

Incline fly
35s 3x15

Close grip bench
225 3x10

129

10/21/10 AM
Squat
barx5
135x5
225x3
315x1 add belt and sleeves
375 5x2

Leg extn drop set
180x10
135x10
90x10
45x10

It was really hard to get loose.

130

10-22-10
DL
bar x 10
135x5
225x3
315x2
405x1 add belt
495x1
545x1
495x1

wide grip pull ups
BW 4x10

1 arm barbell row (yes barbell)
135 4x7

NGHR
BW 3x5

545 was a grinder. broke some blood vessles on that one.

just getting on a plane for tokyo. well see how much i get to train this week.

131

Back in the ole US of A after surviving the Tokyo subway.

Short rundown on the trip:
Diet was a shake morning and night with 3 regular meals during the day. Lots of raw fish, yum.

Normal working hours with touristy stuff morning and night (walked everywhere). Some 1-leg squats and body weight stuff at the hotel, but that’s about it.

132

11/1/10

Morning:
Squats
bar x 5
135x5
225x4
315x3 add belt
405 5x4 add sleeves

Was planning on starting light and easing back into it with a couple workouts, but the weight was light so I went right back into my training schedule. My depth is better and my arch is better than it has been. The week traveling might have done me good. Video to come.

Evening:
Bench
bar x 15
135x10
225x5
275x2
295 5x2

leg extensions
135 3x12

Plate lateral raise
25s 3x10

Incline bench
225 3x5

133

Was wanting to do some conditioning today, but I woke up at 3 AM wide awake and now feel like crap. Thank you 14 hour time change.

134

UG. Sick the past 2 days and still a little sick today. But I went and did what I could yesterday. It was a light DL day, so I just made it a speed day. Had to take some Tylenol about half way through to keep my head from exploding.

11/5/10
DL
Bar x10
135x5
225x2
225+Medium Bands 8x2

Pull ups
BW+45 x 5 (this felt way too heavy)
BW 3x8

leg curl
90 3x8

single leg calf raise
BW 4x50

Toe raise
2x100

BB row
185 3x10

Thats it, nothing much, but you do what you can.

135

11-1-10 Squat video

didn’t record the first set of 405.

136

11-6-10
Bench
Barx20
135x10
225x5
275x2
315 4x5, 1x4

squat barx5
135x5
225x3
315x2
375 5x2 add belt

137

11-7-10 AM
seated military press (no back support)
barx10
135x5
185x5,4,3

leg extension
90x15
135 4x15

Plate lateral raise
25s 4x10

Wide grip bench
225 3x10

138

11-7-10 PM
stone carry across yard (about 250 ft)
overhead x3
in front x3
alternating right/left shoulder x4 total

139

11-9-10 PM
Deadlift
Barx5
135x5
225x5
315x5
405x2 add belt
455 5x5 (ish) was hitching on the last set

—:::warning:::— Long boring video

140

11/10 AM
Barbell single arm row
45x12 EA
95x10
115x10
135x8
145x8 (add straps)

NGHR 4x6 I am really close to being able to do an unassisted one of these

Wide grip pull ups
BW 4x8

camberbar curls
65x10
95x7,5,7

I’m not allowed to drink caffeine right now, so AM workouts are a bit sluggish. But I felt good once I got going.