Never Surrender

Training Training Logs
81

7.14.15
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8

pek dek upper tits 4 x 12
smith decline press 4 x 10
incline db 4 x 10
bb flat bench 3 x 8, 135 x 1 x 22 - focus on bringing elbows together
cable flyes 2 x 12, 2 x 10+8 drop set

82

7.15.15
9 intervals bike sprints 30/90sec
calves leg press 10,9,8 squeeze + 3 x 10,9,8

7.16.15
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8

meadows rows 6 x 10 110lb top set
seated cable rows 4 x 10
db pullovers 3 x 12
wg cable pulldowns 3 x 10, 1 x amrap
ez bar curls 4 x 10
reverse curls 3 x 15
hammer curls 2 x 12
seated preacher mach 3 x 10, 1 x 10,6,amrap triple drop

83

7.17.15
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8
seated machine ng ohp 4 x 10
6 ways 3 x 10
laterals 3 x 10 + partials
rear pek dek 4 x 15
close grip bench 4 x 10 185 x 2 x 10 top sets
v bar pressdowns 4 x 12
bench dips 3 x amrap

changed up my macros.
training days 208/227/101
cardio days 213/46/149
high carb day 178/510/38

84

7.18.15
40 mins liss
occluded ez bar curls 4 x 20
occluded rope pressdowns 4 x 20
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8
calves leg press 10,9,8 squeeze + 3 x 10,9,8
bb bench press bar x 126

7.19.15
nothing

7.20.15
lying ham curls 4 x 10
front squats 95, 135, 155, 185 x 10, 205 x 2 x 10

ss leg press feet low and close 4 x 20
5 sec descent hack squat 4 x 10

hypers hamstring focus 3 x amrap
standing smith mach calves 4 x 10

85

7.21.15
calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8

incline bb 135, 155, 185, 205 x 10, 225 x 6
flat bench db focus on stretch and squeeze 50, 70, 80 x 2 x 10
wg bw dips 12 + amrap band assisted x 3 sets
pek dek 4 x 12
seated chest press 2 x 20, 1 x 15

progression - instead of increasing weight on bulgarian ss I am tightening up rest periods between reps and rest periods between sets. weight increase to follow once this hurdle is cleared.

86

7.22.15
9 bike sprint intervals 30/90sec
calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8

7.23.15
calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8
db rows 4 x 10
wg pulldowns 4 x 10
rope pullovers 3 x 12
wg cable rows 3 x 10
machine ohp 4 x 10
side laterals 4 x 12
pek dek rear delts 3 x 15
rope pressdowns 4 x 15
ez bar curls 4 x 10

added in shoulder and bicep workout as no training on 7.24.15

7.24.15
begin 3 day solitude deload
Hiked 7.3 miles with full pack into Thousand Lakes wilderness.
Set up camp at Magee Lake.
7.25.15
Hiked 5+ miles exploring off trail.
7.26.15
Hiked 7.3 miles back out to Tamarack Trailhead.

7.27.15
seated hs curls 4 x 15
extensions 4 x 20
leg press 6 x 20 1pps up to 6pps
lying leg curls 4 x 10
good girls/bad girls 3ea x 12
seated calves 4 x 15

87

7.28.15
calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8

incline bb 135, 165, 195 x 10, 215 x 8, 230 x 4
flat bench guillotine press (high chest) 135, 165, 185 x 10, 205 x 8, 165 x 14
pek dek 4 x 12-15

triset x 2
incline banded db 10+8
flyes 10+8 partials
wg pushups amrap

88

7.29.15
40 mins liss bike

7.30.15
calves leg press 10,9,8 squeeze + 3 x 10,9,8
no time for bulgarian ss this morning

dl 135, 225, 275 x 12, 325 x 10, 375 x 7
med grip pulldowns 4 x 10
ng cable rows 4 x 10
db pullovers 3 x 12
meadows stretchers 3 x 10

seated db curls 4 x 10
ss reverse curls 3 x 12
db hammer curls 3 x 8
machine preacher curls 3 x 10
need to hit bulgarian ss 3 more times this week.

89

7.31.15
calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8

standing ohp 4 x 10
db shrugs 4 x 10
leaning cable side laterals 3 x 12
pek dek rear delts 4 x 12-15
rope pressdowns 3 x 12
cg bench 4 x 10
ss v bar pushdowns 4 x 12
cg hands on bench pushups 4 x amrap

90

8.1.15
9 hiit bike sprints 30/90sec

calves leg press 10,9,8 squeeze + 3 x 10,9,8
db bulgarian ss 23lb 10,9,8 squeeze + 3 x 10,9,8

8.2.15
couldnā€™t train today. dog bite saturday afternoon fucked up my wrist. Had to go to er for iv antibiotics. fucking dog

8.3.15
seated ham curls 4 x 10
leg press 1 pps up to 6 pps x 20. 5 pps down to 2 pps x 20, 25, 35, 50
lying ham curls 4 x 8
extensions 4 x 15
standing calves 4 x 12
shitty training day. limited by wrist.

91

8.4.15
various press and squeeze movements for chest. basically went through the motions. wasnā€™t able to load wrist much at all.

8.5.15
lamented the suck of injuries. non lifting and lifting

8.6.15
bw bulgarian ss 10,9,8 for time + 10,9,8 reps x 3
smith machine bent over rows
wg pulldowns
pullovers
seated single arm cable rows
hammer strength hi row
ez bar curls
machine preacher

light weights and lots of reps

8.7.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)
standing db press
rope front raises
side laterals to 10 and 2 oā€™clock.
rear laterals pek dek
v bar pressdowns
dips bw amrap
overhead rope extensions

still going through the motions. wrist should be good to go by Monday. Havenā€™t done any cardio this week. Midsection feels kind of sloppy, been slacking on diet, cardio, beer regulation and the like. Yep.

92

8.8.15
40 mins cardio liss bike.
Finished the book, Chief Joseph and the Flight of the Nez Perce. Good read.

Guess what elseā€¦
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)
lol

93

8.9.15
9 hiit bike sprint intervals 30/90sec

8.10.15
band pull apart shoulder fix, basically 10 reps of 7 pull apart variations. stabilizers have been feeling beat up, shoulders hurtā€¦ time to address the issue. Start with one set work up to 3. Iā€™ll do this daily for several weeks and assess.

lying ham curls 4 x 8-10
smith machine front squats w pause 95, 135, 185, 195, 205 x 10
leg press feet low and narrow up 1 pps to 7pps x 15
extensions 3 x 10
seated ham curls 4 x 10
seated calves 4 x amrap

unable to do normal front squats due to wrist.

94

8.11.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 10 reps ea
guillotine press 4 x 15,20,20,17
decline db 4 x 8
incline bb 185 x 8,7,7,6
pek dek 3 x 12

ss banded incline db ng 8 + 8 reg grip
cable fly

95

8.12.15
20 hiit bike sprints 15/45sec

calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 10 reps ea
4 sets of flabs

8.13.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
extensions single leg 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss bw 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)
band pull aparts 7 exercises x 10 reps ea
wg cable pulldowns 4 x 8
meadows rows 4 x 10
seated cable row machine (mid back) 3 x 10
hyperext 3 x 15
wg, ng, cg assisted chins x 10
ez bar curls 3 x 10
hammer curls 3 x 10
preacher machine 3 x amrap + amrap partials

daily leg work is awesome.

96

8.14.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 10 reps ea

seated smith machine ohp 4 x 10
bbell shrugs 4 x 12 + 2 second hold
side laterals 4 x 10
pek dek rear laterals 4 x 12-15

rope pressdowns 4 x 12
pronated tricep kickbacks 4 x 10
decline skullcrushers 4 x 15

97

8.15.15
Day offā€¦and then later, tweaked back while cleaning house. Fuck me. If itā€™s not one thing, itā€™s ten.

8.16.15
Lamented injuries and tried to heal.

8.17.15
Nope.

8.18.15
still fucked.

8.19.15
Umm no. Slightly strained my right oblique while trying to protect my back while coughing. Unrealā€¦and painful.

8.20.15
To avoid insanity, I had to make it to the gym today.
back and biā€™s - went through the motions. Didnā€™t make anything worse, so win.

8.21.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss bw 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set) Have to be careful to not aggravate back/oblique.

band pull aparts 7 exercises x 10 reps ea
seated smith machine ohp 4 x 10
seated side laterals 4 x 12
pek dek rear delts 4 x 15
db shrugs with 6 sec hold at top 3 x 10

rope pressdowns 4 x 15
close grip bb 4 x 12
ss one arm bent over pressdown 3 x 15
decline db ng skullcrushers 3 x amrap

Almost back in action. Still taking it easy.

8.22.15
9 hiit bike sprints 30/90sec
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 10 reps ea

I anticipate being able to resume regular programming on Monday. Itā€™s been a bit rough the last couple of weeks.

98

8.23.15
rest

8.24.15
band pull aparts 7 exercises x 10 reps ea

front squats 165x8x8 60sec rest
lying hamstring curls 4 x 10
ss leg press feet low and close 6 x 15
extensions 6 x amrap
sldl bb 4 x 12
standing calves 4 x 10

99

8.25.15
calves seated 10,9,8 squeeze + 10,9,8 x 3
db bulgarian ss 23lb 10,9,8 squeeze + 10,9,8 x 3 (27 seconds of total tut and 27 reps per set)

band pull aparts 7 exercises x 12 reps ea

seated bench press machine 4 x 10
incline bb 135, 165, 185 x 10, 205 x 7, 185 x 9
banded hs press 4 x 12
low incline flyes 4 x 12
guillotine press 2 x amrap

100

calves seated 10,9,8 squeeze + 10,9,8 x 3
band pull aparts 7 exercises x 12 reps ea

no db bulgarians today - legs sore

smith machine bent rows 4 x 10
seated cable hi row - mid back 4 x 12
pulldowns 4 x 8 w/ 2 sec pause
hypers 4 x 15
seated db curls 4 x 8
reverse curls 4 x 15
machine preachers 4 x 8 w/ 5 sec hold + 8 partials