Lundrball's Log

Training Training Logs
101

7.19
Row 500m 2 min
Bench bar 5x2, 135 10, 185 10, 225 8
Paused bench 245-2 > WG pull ups bw 5 > dips bw 12 x3 rounds
TB carry 260 x6 lengths
Ezbb curls 55 14, 12, 10

102

7.23
Walking lunges x2
Light raises
Squats bar 5, 145-5 x2, 235-5, 285-5, 305-3 x3
Low incline DB press 50-12, 65-12 x3
TB carry 290 x6 lengths

103

7.26
Row 500m 2min
Cable high pulls 12 x2
Bench bar 5, 135-10, 185-10, 225-5, 225-7
Paused bench 245-2 > WG pull ups bw 6 x3 rounds
Left elbow and triceps shitty. Switched to thumbless for a bit, helped.
Dips bw-10 x4
TB carry 290 x4 lengths
BB curls 60-12 x3, 30-24 x1

104

7.28
Walking lunges x2
Deadlift 135-5, 225-5, 315-1, 365-1, 415-1 x2
BTN press bar 10, 95-8 x3 > DB lateral raises 15-12 x4
Chest supported t rows (rig as 45) 90-10 x3, 115-10
DB press 40-8 x4
BB curls, WG 60-10 x2, narrow 10 x1
NG chins bw-5 x2

105

8.2
Row 500m 2 min
Cable high pulls 12 x2
Bench bar 10, 135-10, 185-10, 225-8, paused 245-3 x3, CG 135-15 x2
WG pull ups bw 6 x3, NG 5 x2
DB curls and dips, 2 sets each

Been beat down from work deadlines and travel. Surprised how well the paused moved given how shittay i feel.

106

8.4
Walking lunges x2 lengths
Light raises
Squats bar 5, 145-3, 195-3, 235-3, 295-3, 305-2, 325-2, 145-10
Low incline DB press 50-8, 65-8, 70-8 x2

107

8.6
Row 500m 2 min
Cable high pulls 15 x2
BTN press bar 5, 95-5 x2, 115-5, 135-5 x2, 95-10 x3
Chest supported t rows, WG 90-10, 100-10, 110-10, 120-8
Bench bar 5, 135-8, 185-8, 225-6, 135-18
WG pull ups bw 5 x3
BB curls 60-10 x3
DB lateral raises 15-10 x3

108

8.11
Light raises
BTN press bar 10, 95-5, 115-3, 135-3, 155-2 +1, 95-12 x2
Chest supported t rows 90-10, 100-10, 110-10, 120-8
SS, chest supported rev flyes 15-10 x4
Deads 135-3, 225-3, 315-3, belt 405-3, 425-2 x2
DB and BB curls

109

8.13
Light raises
Bench, paused, bar 5 x2, 135-3, 185-3, 225-3, 255-3, 275-2, TnG 225-10, CG 135-20
Chins bw-3 x5, 10 x1

In and out. The back off sets moved really well.

110

8.15
Walking lunges x2 lengths
Squats bar 5 x2, 145-5, 235-5, 285-3, 305-3, 325-2
Belt squats 135-10, 225-10
Low incline DB press 60-8, 65-8, 70-8 x2

Knee is tracking wonky. Maybe my old ass needs sleeves.

111

8.21
Row 500m 2 min
Light raises
Bench, paused, bar 5 x2, 135-3 x2, 185-3 x2, 225-3 x2, 245-3, 265-3, 275-2, T&G 225-10, CG 135-15
WG pull ups bw 8, 5 > dips bw-8 x2
Ring chins bw-3 x3
DB curls

112

8.23
Light raises
BTN press bar 5 x2, 95-5, 115-5, 135-5, 145-4, 155-1 bah, shoulder not digging that. Press 115-8 x3
DB lateral raises 25-5 x5
Deadlift 135-3, 225-3, 315-3, 405-1, 425-1, 445-1
Ring chins bw-5 x4
DB lateral raises 25-8 x4 > 15-10

Pulls felt like dogshit, but not bad for after a 60 H workweek.

113

8.25
Light raises
Cable high pulls 15 x2
Chest supported t rows 90-12, 100-12, 110-12
Cable pushdowns 12 x3
Dip machine, 6 or 7 sets of 12, ended at 225-12
Cable pushdowns 10 x2
Trap bar carry 260 x6 lengths
Ezbb curls 10 x4

114

9.5
Light raises
Bench bar 5, 135-5 x2, 185-3, 225-3, 245-3, 265-3, 275-2, 225-6
Pull ups bw-8, 7, ring pull ups 5 x2
Incline DB press 50-12 x3

Decent session after a layoff. Work travel and sickness including fā€™ing bout of shingles. What kinda bullshit allows shingles to exist in this world.

115

9.8
Leg extensions 15 x2
Calves 12 x2
Walking lunges x2 lengths
SSB squats bar 5, 155-8 x2, 175-8, 195-8, 205-8
Leg extensions 12 x2
Ezbb curls 55-12 x3

Jeez, pretty fatigued today. SSB was interesting. Will be working these for next 6 maybe 8 weeks. See if I can break my shit squat plateau.

116

9.10
Light raises
BTN press bar 8, 95-8, 105-8, 115-8, 125-8, 135-6. Press 135-3. Bah, spent.
DB press, tucked elbows 45-8 > DB lateral raises 20-10 x3 rounds
Dip machine 165-10, 180-10, 195-10, 210-10, 225-10, 240-15
Cable raises 10, 8, 6
DB press, flared elbows 35-15

117

9.12
Light raises
Chest supported t rows 90-10, 100-10, 110-10, 120-10
Pulldowns, neutral grip 140-10, 160-8 x2
Trap bar deads 150-8, 240-8, 330-5 x2
Ezbb BB curls 10 x4

Twisted my middle finger the other day. Grip sucks, pain squeezing

118

9.17
Bench, paused, bar 5 x2, 135-5 x2, 185-5, 205-3, 225-3, 245-3, 265-3, 285-2, t&g 225-8, CG 185-10, 135-15
Pull ups bw-5 x5
Low incline DB press, flared elbows, 60-10 x3
Ring chins bw-5 x3

119

9.19
Leg extensions 12 x2
Calf raises 10 x2
Walking lunges x2 lengths
SSB squats bar 5, 155-8, 205-8, 225-8, 245-5 x2
Belt squats 135-12, 185-12 x2
BB curls 10 x3

120

9.22
Light DB curls
Ezbb curls 65-10.x3
Light raises
BTN press bar 8, 95-8, 105-8, 115-8, 125-7, 135-3
DB press, flared elbows 35-10 > DB lateral raises 20-8. X2
Dip machine 180-12, 195-12, 210-12, 225-12, 240-12, 255-12. Dips bw-10
Machine lateral raises 10 x4
BB curls 60-10 x3