2021-01-15T05:00:00Z: Conditioning
Running
3 miles easy
2021-01-16T05:00:00Z: AM Dynamic Effort Lower
A1: Leg Curl
50x25
60x25
70x25
80x25
A2: Leg Extension
50x25
60x25
70x25
80x25
A3: Belt Squat
45x25
90x25
135x25
180x25
B: DE Box Squat
45x10
135x3
200x2x8 (EMOM)
C: DE Sumo Deadlift
135x3
185x1x8 (EMOM)
D: Stiff Leg RDL
45x5
135x5x3
E: Leverage Hack Squat
90x5
180x15x3
F: Machine T-Bar Row
45x5
90x12x3
G: Machine Iso-Lateral Row
90x5
180x12x8
H: GHR Back Extension
BWx5
25x12x3
I: Ab Wheel Rollout
BWx15x3
2021-01-15T05:00:00Z: PM Aerobic Conditioning
Running
7 miles easy running finishing the final 20min with 8 x 30sec uphill strides with an easy jog to the bottom between.
2021-01-16T05:00:00Z: Aerobic Conditioning
Rucking
6 miles moderate-easy w/ 35 lbs
50x25
60x25
70x25
80x25
A2: Wide Grip Lat Pulldown
55x25
70x25
85x25
100x25
A3: DB Bench
40x25
50x25
55x25
60x25
B: DE Bench Press
45x10
95x5
135x3
200x3x8
C: EZ Skullcrusher
25x5
75x6x4
D: Machine Tricep Press
50x5
100x12x3
E: Close-Grip Chin-up
BWx5
(35x5+3+2)x3 (CL)
F: Machine Iso-Lateral High Row
90x5
180x12x3
G: DB Rear Delt Raise
20x15x3
2021-01-18T05:00:00Z: Max Effort Lower
A1: Seated Leg Curl
70x25x4
A2: Leg Extension
55x25x4
A3: Kettlebell Swing
40x25x4
B: Low-Handle Trap Bar Deadlift
150x5
200x3
240x2
290x1 (added belt)
330x1
350x1 (Probably a PR)
Done on the asshole Sorinex bar. Not gonna be tested on this movement for this semester at least so I guess I don’t need to take it as seriously. Still gonna keep it in the rotation just in case.
C: GHR
BWx5x4
D: Seated Leg Curl
50x5
115x12x4
E: Barbell Row
45x10
135x8x4
E: Machine Iso-Lateral Low Row
90x5
180x10x4
G: Reverse Hyper On GHR
Black Band x20x4
H: Ab Wheel Rollout
BWx15x3
2021-01-18T05:00:00Z: Aerobic Conditioning
Running
3-4 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)
2021-01-19T05:00:00Z: Anaerobic Conditioning
Running
5 miles total; 2 miles easy warm-up; 4 x (2min at 7:20-25 pace / 4min at 8:00-10 pace); 1 mile cool down
2021-01-20T05:00:00Z: AM Max Effort Upper
A1: Tricep Pushdown
30x25
40x25x3
A2: Cable Face Pull
30x25
40x25x3
A3: Neutral-Grip DB Bench
40x25x4
B: Bench Press
45x10
95x5
135x3
185x2
205x1
225x1
245x1
275x1
290x1
300x1 (PR)
Matched a lifetime PR. Did it to some Deftones. Vary happy about this.
C: Dips
BWx5
45x5
90x3
135x1
90x3x3
135 wasn’t happening today so I decided to go with 90 instead. Probably gonna go lighter on the supplemental from here on out.
D: Floor Rolling Tricep Extension
25x12x4
E: Neutral-Grip Pull-up
BWx5
(45x3+3+2)x2
F: Machine Iso-Lateral High Row
90x5
190x12x3
G: Machine Rear Delts
70x25x4
Notes
Really happy with my PR today, especially considering I’ve been doing a cut. Things have been looking up lately.
2021-01-30T05:00:00Z: Aerobic Conditioning
Ruck March
4 miles easily w/ 57 lbs
Notes
A LOT has happened in the last week. To keep it short, I got COVID. I obviously made some mistakes that allowed this to happen. Wear your masks at the gym, y’all.
2021-01-01T05:00:00Z: Aerobic Conditioning
Running
3 miles easy
2021-02-02T05:00:00Z: Max Effort Lower and Aerobic Conditioning
A1: Seated Leg Curl
70x25x4
A2: Kettlebell Swing
40x25x4
A3: Flutterkick
BWx25x4
B1: Front Box Squat
45x10
95x5
135x3
185x2
225x1 (belt added)
245x1
275x1
290x1 (PR)
Wasn’t feeling great for this exercise so I took a 5 lb PR and called it a day.
B2: Box Jump
36 in x20 total reps
C: DB Romanian Deadlift
50x5
70x5x3
D: Back Extension
BWx10
25x5
50x10x4
E: Leg Press (3s eccentric)
90x10
180x10
270x10x3
F: Machine Row
100x5
130x5+5 (Growth Layer Set*)
130x4+3 (Growth Layer Set)
Detailed in Christian Thibaudeau’s latest article. This hurt.*
G: Cable Standing Abs
50x20x5
H: Treadmill Running
3.07 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily
2021-02-03T05:00:00Z: Max Effort Upper
A1: Tricep Press Machine
55x25x4
A2: Iso-Lateral Lat Pulldown
115x25x4
A3: Incline DB Press
40x25x4
B: Incline Bench Press
45x10
95x5
135x3
155x2
185x1
205x1
225x1
235x1 (PR, never done before)
This exercise felt harder on this particular bench at my gym, likely due to a slightly steeper incline. Hence, why it’s a lot lower then my typical incline PRs.
C: DB JM Press
25x5
35x6x4
D: Tate Press
20x12x3
This exercise feels a lot better when you lower the weight and focus on keeping the dumbbells touching.
E: NG Pull-up
BWx5
(45x2+2+2+2)x2 (cluster sets)
F: One-Arm Lat Pulldown
40x5
55x12x4
G: Machine Rear Delts
85x15x4
2021-02-04T05:00:00Z: Aerobic Conditioning
Running
7 miles easy running finishing the final 20min with 8 x 30sec uphill strides with an easy jog to the bottom between each
2021-02-05T05:00:00Z: Dynamic Effort Lower
A1: Lying Leg Curl
40x25
50x25
60x25
70x25
A2: Leg Extension
50x25x2
60x25
70x25
A3: Kettlebell Swing
40x25x2
53x25x2
B1: Dynamic Box Squat
45x10
135x5
175x2
205x5x5 (EMOM90)
B2: Box Jump
30” x5x8 (EMOM90)
C: Dynamic Sumo Deadlift
135x5
185x3
205x3x6 (EMOM)
D: GHR
BWx5x3
E: Seated Leg Curl
70x5
100x5
130x8
In the middle of this some douche came up and claimed I stole the machine while he was using it because he had his phone on the vary top of the machine where absolutely nobody could see it. I decided to let him have it and finished on the lying leg curl.
F: Lying Leg Curl
(100x4+80x4)x2 (drop set)
G: Banded Good Morning
heavy band x20x3
H: Barbell Row
45x10
135x5
185x8x3
I: Iso-lateral Machine Low Row
90x5
180x8x3
J: Decline Sit up
BWx10
10x12x3
2021-02-06T05:00:00Z: Aerobic Conditioning and Bodyweight GPP
A: Running
3 miles easily finishing the final 12min with 6 x (20sec strides / 1min40sec easily)
B: Deck of Pain Workout
Red = BW Push-ups (220 total reps)
Black = BW Split Squats (220 total reps)
Gonna start doing GPP stuff like this on my off days to up my fitness and work capacity.
2021-02-07T05:00:00Z: Dynamic Effort Upper and Anaerobic Conditioning
A1: Tricep Pushdown
50x25
60x25
70x25
80x25
A2: NG Lat Pulldown
70x25
85x25
100x25
115x25
A3: DB Bench Press
45x25
50x25
55x25
60x25
B: DE Bench Press
45x10
95x5
135x3
165x5x5 (EMOM)
C: Incline DB Bench Press
50x5
65x5
80x5x5
D: Machine Tricep Press
50x10
100x5
130x12x3
E: Machine Iso-lateral High Row
90x10
180x12x4
F: Wide-grip Face Pull
50x35x4
G: Running
4 miles total; 2 miles easy warmup; 6 x 90sec at 6:40-50 pace with 90sec rest between each; easy cool down
2021-02-08T05:00:00Z: Aerobic Conditioning
Ruck March
35 lbs for 3 miles at a moderate pace
2021-02-09T05:00:00Z: Aerobic Conditioning
Running
3 miles easy
Notes
Taking it easy for a PT test on Friday.
2021-02-18T05:00:00Z: Max Effort Upper
A1: Tricep Pushdown
30x25x4
A2: Iso-Lateral Lat Pulldown
100x25x4
A3: DB Bench Press
50x25x4
B: Pin Press
45x10
95x5
135x3
185x2
225x1
245x1
275x1
295x1
Felt hard. Decided not to go for a PR and call it a day.
C: JM Press
45x10
95x6
135x6x3
D: Floor Tate Press
25x12x3
E: Lat Pulldown
100x8
160x8x3
F: Cable Pullover
50x100x4
G: EZ Reverse Curl
25x10
45x10x4
H: Machine Rear Delts
55x35x4