Fong520's Log

Training Training Logs
181

12/18 5:30pm powerhouse

bike 2’
forward lunges, side to side steps, hip raises on stab ball, lying leg curls on stab ball

squats high bar
– 1x8 bar w/ black band
– 1x5 90 w black mini
– 1x5 135
– 1x3 170
– 1x3 200
– 1x3 225
– 1x3 255 had trouble with this. needed to get upper back tighter. hips also kept moving. weight slid down to low bar squat after 1st rep.
– 1x2 255

box squats
– 1x5 135
– 2x5 185

walking lunges
– 2x10 35 w/ gripforce
– 1x10 35

a)calf raises
– 3x15 100
b)hanging leg raises
– 3x8

182

first workout since christmas eve. knee twisted playing basketball on the day after christmas. will log earlier 3 workouts later

*also changed 5/3/1 squat numbers to a max of 275 since im trying to do all high bar squats instead of my regular low bar and on the first cycle i couldnt squat those numbers high bar. but im still gonna go with the 2nd cycle numbers with the new max.

1/3/13 powerhouse around 830?

bike 2’ jump rope 2’
seated leg abduction/adduction
– 2x10
standing leg extension
– 2x10

squats
– 1x5 bar w/ black miniband
– 1x3 95 w/ black mini
– 1x3 135
– 1x5 155
– 1x5 195
– 1x7 220

walking db lunges
– 3x10 35 w/ gripforce

single leg press/double leg press
– 1x12x10 25s
– 1x10x10 25s
leg press
– 1x25 25s

pullups
– 1x10
leg abduction/adduction
– 2x10

183

*hamstrings/glutes were sore till the 6th. prob from the leg press?

1/4/13 @ home
bench

bench
– 2x3 bar
– 1x5 75
– 1x5 90
– 1x3 110
– 1x5 135
– 1x3 155
– 1x8 175

pendlay rows
– 1x8 135
– 3x8 155

ring pushups & ring scarecrows
– 3x10x8

=========================================================================

1/7/13 @ powerhouse
deadlift

bike 2’ jump rope 2’, forward/backward walking lunges x8, walking side lunges x5

deadlift to shrugs
–1x3 135
front squat
– 2x5 135

deadlift
– 1x2 135
– 1x5 155
– 1x3 185
– 1x5 210
– 1x5 240
– 1x5 270

touch and go speed pulls
– 4x5 225

single leg half squat/dead? on 1 green step
– 3x8 45s

  • low back and glutes were real sore/tired yesterday.
184

1/9/13 @ powerhouse
military press

bike 2’ pushup matrix, shoulder dislocates with band.

military press
– 1x8 45
– 1x5 55
– 1x5 65
– 1x5 70
– 1x5 80
– 1x8 90

power clean *
– 2x3 135 - clean and press for these
– 2x5 165 - realized the one 45 plate was a bit heavier than the other after two sets (changed bar after first set, then weight after 2nd)
– 1x6 165
– 2x4 165

pullups
– 3x6x2 wide grip then shoulder width, w/purple band around 65db
– 1x6 bodyweight

sitting db press
– 3x6 45

db side/front/press
– 2x8x8x8 15 (1st set muscle clean and press, 2nd set just press)

  • the power cleans took it out of me, weight felt heavier on one side but didnt know why, next set i turned around and the one side still felt heavy so i knew something was off. low back was getting real tired too. felt like i got my elbows up real good though. also did these in my running shoes.
185

1/16/13 powerhouse 7:15
squat

bike 3’

squat
– 1x5 bar
– 2x5 95
– 1x5 135
– 1x5 155
– 1x5 165
– 1x5 195
– 1x5 220

front squat
– 1x5 135
– 1x3 155
– 1x3 185
– 1x3 205
– 1x1 225

186

1/17/13 thurs home
bench

bench
– 2x10 bar
– 1x5 75
– 1x5 95
– 1x3 110
– 1x5 120
– 1x5 140
– 1x10 160

bent over bb rows
– 3x8 155 pronated
– 1x6 155 supinated

187

1/23/13 5:00 at home
military press

seated military press
– 1x5 45
– 1x5 55
– 1x3 65
– 1x3 75
– 1x3 85
– 1x8 100

power cleans
– 2x3 95
– 2x3 135
– 3x4 155

pullups
– 1x5 55 on bands,(purple) stayed on ground
– 5x5 70 on bands - in air eventually put all bands on them so it would lift.

standing single arm band press
– 3x10 w/ 1 red and 1 blue bands in fat gripz

188

1/25/13 friday 5:00 pm? powerhouse
deadlift

bike 3’, jump rope 2’

front squat
– 2x3 bar w/ black band
– 1x3 95
– 1x3 135

deadlift
– 1x5 135
– 1x5 155
– 1x3 185
– 1x3 225
– 1x3 255
– 1x6 290

speed pulls
– 4x5 210

sumo dead
– 3x5 210

low bar squats w/ 3s pause
– 2x5 165

high bar squats
– 1x12 135

189

1/30/13 weds 6:30
powerhouse - bench

bike 2’ pushup matrix

bench w/ gf
– 1x3 bar
– 1x3 75
– 1x3 95
– 1x3 115
– 1x3 130
– 1x3 150
– 1x10 170

pendlay rows
– 1x5 135
– 3x8 155

row
– 1x6 165 supinated
– 1x5 165 pronated

db press
– 2x10 60 w/ gf

after db presses i was just messing aroudn with a buddy

L-sit pullups
– 2x10
– 1x5

calf raises
– 2x15
push press
– 2x8 95

pronated/supinated face pulls/kneeling j pulldowns
– 3x8

bike intervals
– 4x20s hard maybe 60s between or so.
then i threw up ha.

190

1/31/13 thurs 8:30pm
squats @ powerhouse

bike 2’

squat
– 2x5 bar w/ black band
– 2x5 95 w/ black band
– 1x3 135 w/ black band
– 1x3 155 w/ black band
– 1x3 185
– 1x3 205
– 1x8 230

*walking lunges
– 2x8 45s

*reverse lunges
– 1x8 135

  • had trouble balancing
  • was doing pullups between sets.

single leg press/double leg press
3x12x12 25s

191

1/6/13 weds 7:00pm at home
press

kneeling press
– 2x5 bar
– 1x5 55
– 1x3 65
– 1x5 80
– 1x3 90
– 1x7 105

power cleans - lots of rest between sets
– maybe 6x3 135
– 1x3 155
– 2x1 185

pullups on rings
– 1x3 70
– 2x4 70

front/side/press
– 3x8x8x8 15s - last set did kind of a sitting clean and press

192

1/7/13 thurs 7:30pm powerhouse
deadlift

bike 2’ jump rope 2’

front squat
– 1x5 bar
– 2x3 95
– 1x3 135

deadlift
– 1x5 135
– 1x2 155
– 1x2 185
– 1x5 240
– 1x3 270
– 1x5 305 - felt good so wanted to try a beltless 1rm
– 1x1 335
– 1x1 365 - flew up, wanted a pr
– 2x0 290 - couldnt get it the first time, tried to start with bar moving the 2nd time but still couldnt get it off the ground.

sumo dead
– 2x3 275 - was completly beat after this

trap bar shrugs
– 2x8 45s 7s hold
– 1x8 45s maybe 5s hold?

193

2/13/13 7:00 pm at powerhouse
bench

jump rope 2’, pushups

bench
– 1x3 bar
– 1x5 75
– 1x4 95
– 1x3 110
– 1x5 140
– 1x3 160
– 1x9 175

barbell rows
– 1x8 135 pronated
– 1x8 155 pronated
– 2x5x3 155 supinated then pronated
– 1x8 135 pronated

db press
– 2x8 60
– 1x4 70
– 1x2 70

trap bar shrugs
– 3x8 45s 7sec holds

trap 3 raises
– 3x10 10sec

194

2/14/13 8:00 pm powerhouse
squats

biek 2’ jump rope 2’

squat
– 1x3 bar w/ black band
– 2x3 95 w/ black band
– 1x5 135 w/ black band
– 1x3 155 w/ black band
– 1x5 195
– 1x3 220
– 1x8 245

reverse lunges w/ clean grip
– 1x8 95
– 2x6 135 - balance on my right leg is bad. (as my lead leg)

leg press -
– 1x30 w/ some lockout rests wide stance
– 1x25 wide and high stance
– 1x10 close stance

195

fri 2/22/13 2:30 @ powerhouse

press + deadlift 2nd cycle deload

bike 3’ jump rope 3’

press
– 3x5 bar, 55, 65

deadlift
– 3x5 135, 160, 190

power clean
– 3x5 135

pullups
– 3x5 w/ 30lbs

side/front raises/ shoulder ext rotation & press
– 2x8x8x8 15s
– 1x8x8x8 15s - just press no ext rotation

been real tired all week, might be getting sick.

196

2/27 7:30pm powerhouse

squat & bench

jump rope 3’, lunge and squat matrix

squat
– 4x5 bar, 105, 130, 155

reverse bb lunges
– 3x8 95

bench w/ pause at bottom
– 4x5 bar, 75, 95, 110

pendlay row - back and forth between grips for each set
– 3x8 135, 155, 155

pullups
– 2x8

  • been sick the last few days with a sore throat, cough, and general tiredness. feeling better now though getting more sleep and more overall rest.
197

3/6/13
start of 3rd cycle 5/3/1

9:30pm at powerhouse (went right after i got home from work)
press

squat
– 2x5 135

military press
– 1x5 45
– 1x5 65
– 1x5 75
– 1x5 85
– 1x8 95

power clean
– 2x3 135
– 1x3 155
– 2x1 185
– 4x3 135

pullups
– 4x5 45
– 1x4 45

trap bar shrugs
– 3x8x8s 55 on each side
– 1x5x3s 45s

198

3/8 friday
maybe 9pm? @ home w/ kevin
deadlifts

hip activation, bodyweight squats w/ band

deadlift
– 1x5 135, 165
– 1x3 200
– 1x5 215
– 1x5 245
– 1x4 280

sumo deadlift
– 3x5 235

hip raises
– 3x12 135?

===========================================================================

3/13/13 weds
7:00pm @ powerhouse

bench

bike 2’, jump rope 2’, criss crosses, shoulder circles

bench
– 1x5 bar
– 1x5 75, 95
– 1x3 115
– 1x5 125
– 1x5 145
– 1x6 165

barbell rows - pronated
– 1x8 135
– 3x8 155

db bench
– 1x10 55
– 1x8 55
– 1x7 55

pronated/supinated facepulls/j pulldowns
– 1x12x12x12 120
– 1x10x10x10 120
– 1x10x10x10 110

199

4/14/13 thurs
9:00pm @ powerhouse
squat

bike 2’, jump rope 2’

squat
– 1x5 95
– 2x5 135
– 1x3 155
– 1x5 175
– 1x5 200
– 1x10 225 - last few reps were a bit sloppy. knees were wobbly, leaned forward more than i wanted to. held my breath for 3 reps, than 3 reps, then 2 and 2.

walking db lunges
– 3x10 45s

front squat
– 4x6 135 - first set was real hard, than after it felt real easy. last set hamstring cramped up.

decline sit ups
– 2x10 10lbs
decline roman twists
– 1x10 10lbs

200

3/19/13 tuesday
8:20 pm at powerhouse
military press

jump rope 3’, arm circles/swings

military press
– 1x6 bar
– 1x5 65
– 1x3 80
– 1x3 90
– 1x7 100

power cleans
– 1x5 135
– 4x3 155

pullups
– 1x5 30
– 3x5 45
– 2x5 30
– 1x5 bodyweight

seated unilateral db press
– 1x8 30
– 3x8 35

side/front raises/ext rotation & press
– 2x8x8x8 15s
– 1x8x8x8 10s