Reion's Training Log

Training Logs
61

7/14/2016:

Pullup - 7, 3, 3, 3,

Rack Pull - Warm up:
1x5 170lbs
1x5 215lbs
1x3 255lbs
~1x5 275lbs
~1x5 320lbs
~5+ 360lbs - 10 (Belted/Strapped)

Dumbbell Row - 65lbs - 10L/R, 10L/R, 7L/R

Cable Row - 15x85lbs, 8x100lbs, 9x100lbs

V-Grip Pulldown - 10x70lbs, 8x85lbs, 6x85lbs

62

7/20/2016:

Squat - Warm up:
1x5 140lbs
1x5 170lbs
1x5 205lbs
1x5 240lbs
~275lbs - 3, 3, 3

Romanian Deadlift - 145lbs - 5, 5, 5

Leg Press - 270lbs - 10, 8, 6

Leg Press Calf Raise - 20x170lbs, 10x190lbs

Standing Hamstring Curl - 15L/Rx50lbs, 12L/Rx60lbs, 5L/Rx70lbs

63

7/20/2016:

AM:

Dips - 10xBW, 10x25lbs, 5x45lbs, 5x45lbs

Incline Dumbbell Press - 60lbs - 8, 6, 6

Press - Warm up:
1x5 65lbs
1x5 95lbs
~120lbs - 5, 5, 5

Lateral Raise - 25lbs - 12, 10, 10

Rear Lateral Raise - 20lbs - 10, 8, 8

Reverse Grip Pushdown - 20x60lbs, 10x70lbs, 10x70lbs

PM:_

Stationary Bike - 35:00
AVG HR: 124

Notes: First day back to the gym after a little vacation in Chicago. Just felt good getting back to work and moving a bit. Traded out the bench for the dips and I’m not regretting that decision. I really need to just wrap my mind around the idea that no one exercise is essential and I should just do what I feel best. I still have a ways to go in terms of building strength and good conditioning, but I’ll get there.

64

7/21/2016:

Pullup - 8, 4, 4, 3, 3

Rack Pull - Warm up:
1x5 170lbs
1x5 215lbs
1x3 255lbs
~1x3 295lbs
~1x3 340lbs (Strapped)
~3+ 360lbs - 5 (Belted/Strapped)

Dumbbell Row - 70lbs - 12L/R, 10L/R, 10L/R

Cable Row - 12x85lbs, 7x85lbs
–SUPERSET–
V-Grip Pulldown - 10x70lbs, 7x70lbs

Dumbbell Curl - 10x25lbs, 5x30lbs

65

7/23/2016:

Squat - Warm up:
1x10 45lbs
1x5 115lbs
1x3 175lbs
1x2 225lbs
~285lbs - 4, 1 (Belted)

Romanian Deadlift - 155lbs - 8, 10, 5

Leg Press - 10x270lbs

Single Leg Press - 10L/Rx110lbs, 10L/Rx110lbs

Leg Press Calf Raise - 15x170lbs, 8x190lbs, 5x190lbs

Standing Hamstring Curl - 17L/Rx60lbs, 10L/Rx70lbs, 7L/Rx70lbs

7/25/2016:

AM:

Pushups - 20, 10

Dips - 35lbs - 5, 5, 5

Incline Dumbbell Press - 60lbs - 8, 8, 8

Press - Warm up:
1x5 75lbs
1x3 105lbs
~125lbs - 5

Lateral Raise - 25lbs - 17L/R, 17L/R, 12L/R

Rear Lateral Raise - 20lbs - 17L/R, 12L/R, 13L/R

Reverse Grip Pushdown - 20x60lbs, 15x70lbs, 5x80lbs

PM:

Elliptical - 30:00

Notes: I’ve been making great progress lately. I’m sleeping much better, eating better thanks to the Simple Diet listed on this site, and as a result, getting stronger, leaner, and just feeling better. I’m going back to school in a few weeks and was asked by a couple buddies to take part in a Rugby club this fall. It should be a very interesting but fun experience. All-in-all, I’m loving the process.

66

7/27/2016:

Rack Pull - Warm up:
1x5 170lbs
1x5 215lbs
1x3 255lbs
~1x5 320lbs
~1x3 360lbs
~1+ 400lbs - 6 (Belted)

Snatch Grip Shrugs - 135lbs - 12, 10, 10

Pullups - 5

Dumbbell Row - 75lbs - 10L/R, 10L/R, 10L/R

Single-Arm Cable Row - 20L/Rx50lbs, 20L/Rx60lbs, 13L/Rx70lbs

Close Grip Pulldown - 12x70lbs, 6x85lbs, 8x85lbs

Dumbbell Curl - 30lbs - 6L/R, 8L/R

Notes: Had another great workout today. Decided I was too lazy to put on my straps for the rack pulls and just used a mixed grip; I ended up getting six reps, which was absolutely great. I’m not sure how well it will carry over to my deadlift when I decide to test it again, but it would be nice to see some improvement.

67

7/30/2016:

Squat - Warm up:
1x10 45lbs
1x5 115lbs
1x3 175lbs
1x2 235lbs
~295lbs - 3 (Belted)
~225lbs - 13
~135lbs - 6

Romanian Deadlift - 155lbs - 5, 5, 5

Single Leg Press - 12L/Rx130lbs, 12L/Rx130lbs, 5L/Rx150lbs

Leg Press Calf Raise - 16x150lbs, 12x150lbs

Standing Hamstring Curl - 12L/Rx60lbs, 13L/Rx50lbs, 15L/Rx40lbs

Ab Rollouts - 10, 10, 5 (Paused)

Notes: Felt great today. I had a lot of energy still left over after my top set on squats, so I decided to rep out as much as I could. My legs were fried after my 225lb set, so the 135lb just wouldn’t move. Everything else just felt solid.

68

8/8/2016:

Conditioning:
Incline (5%) Treadmill:
Warm up - 3:00 @ 2.5mph
3x2:00 jog @ 5.5mph/1:00 @ 2.7mph

Stationary Bike:
7x2:00 @ Level 15/1:00 @ Level 1
Cool down - 5:00 @ Level 2

AVG HR: 138

Notes: Coming back from a nice little vacation in California. It was a great reset, but I was itching to start working out again. Today’s cardio session felt great. I really wanted to push the run more, but the time on the treadmill wasn’t adjustable for some reason. I’m gonna have to find a track soon.

69

8/9/2016:

Pushups - 20, 10, 8

Dips - 45lbs - 3, 3, 3, 3, 3

Incline Dumbbell Press - 65lbs - 8, 6, 6

Press - Warm up:
1x5 75lbs
1x3 105lbs
~115lbs - 5, 5, 3 (Belted)

Lateral Raise - 30lbs - 10L/R, 6L/R

Rear Lateral Raise - 25lbs - 8L/R, 6L/R

Reverse Grip Pushdown - 20x60lbs, 10x70lbs, 5x70lbs

70

8/13/2016:

Pullups - 8, 5, 3, 4

Rack Pull - Warm up:
1x5 175lbs
1x5 225lbs
1x3 260lbs
~1x5 285lbs
~1x3 325lbs
~1+ 370lbs - 6 (Belted)

Snatch Grip Shrugs - 155lbs - 10, 8, 15, 6

Dumbbell Row - 80lbs - 10L/R, 6L/R, 6L/R

Single-Arm Cable Row - 17L/Rx70lbs, 10L/Rx85lbs, 8L/Rx100lbs

Single-Arm Pulldown - 15L/Rx60lbs, 12L/Rx70lbs, 8L/Rx85lbs

Dumbbell Preacher Curl - 35lbs - 10L/R, 12L/R, 8L/R

71

8/15/2016:

Conditioning:
Hill Sprints x 12

Updated weight: 160.8lbs

First ever pic on T-Nation:

1836×3264 1.2 MB

(I’m not counting any macros or anything so my progress isn’t as far along as most others on here, but again, I’ve simply been following The Simple Diet, lifting, and doing my cardio/conditioning. I love this site for the community and all the knowledge that’s passed through it)

8/14/2016:

Squat - Warm up:
1x5 135lbs
1x5 160lbs
1x3 190lbs
~1x5 240lbs
~1x3 270lbs
~1+ 300lbs - 4 (Belted)

Back Extension - 15, 13, 10

Glute Ham Raise - 6, 7, 6

Single-Leg Leg Press - 20L/Rx110lbs, 14L/Rx130lbs, 12L/Rx130lbs

Leg Press Calf Raise - 17L/Rx150lbs, 10L/Rx170lbs

Seated Calf Raise - 12x45lbs, 12x55lbs, 12x65lbs

Notes: I severely underestimated how difficult hill sprints are, but I loved them. I wish I had a steeper or longer hill to run. I’m also pretty pumped that I finally hit a 300lb squat for four reps. I was hoping for three, but was pleased with myself for pushing out a fourth. I know the other numbers are low, but I’m reminding myself that they’re only accessory exercises, so I shouldn’t be too concerned. My gym also got a GHR, so I didn’t pass up the opportunity to use that. My hamstrings are pretty weak, but I can really hammer them now.

72

8/18/2016:

Incline Bench - Warm up:
1x10 45lbs
1x5 65lbs
1x5 115lbs
~1x5 145lbs
~1x3 155
~1 - 185lbs
~1 - 205lbs

Deadlift - Warm up:
1x5 135lbs
1x3 225lbs
~1 - 315lbs
~1 - 365lbs (Belted)
~1 - 405lbs (Belted)
~1 - 425lbs (Belted)
~1 - 435lbs (Belted) (PR)

Press - Warm up:
1x10 45lbs
1x3 95lbs
~1 - 115lbs
~1 - 135lbs
~X - 155lbs (Failed)
~1 - 145lbs

Notes: Decided to test my maxes today before going back to school next week. I want to get myself back on 5/3/1. I made a +20lb PR on my deadlift and increased my squats too. My incline bench remained the same, but I haven’t trained it, and my press regressed a bit, but I also haven’t trained it either. I need to get myself back on the program and just stick to it.

73

8/23/2016:

Press - Warm up:
1x5 55lbs
1x5 70lbs
1x3 80lbs
~1x5 85lbs
~1x5 100lbs
~5+ 115lbs - 8

Dips- 15, 8, 6, 5, 5

Chinups - 7, 5, 3, 4, 3

Notes: I’m back at school and getting myself started back on 5/3/1, this time using the Triumvirate assistance template. I’m barely hitting the prescribed reps on my bodyweight exercises, so I’ve got a lot of work to do, but I can feel it already. I need to get better at moving my own body through space again.

74

8/25/2016:

Deadlift - Warm up:
1x5 160lbs
1x5 200lbs
1x3 235lbs
~1x5 255lbs
~1x5 295lbs
~5+ 335lbs - 2

Good Morning - 10x45lbs, 10, 10, 10, 10 - 95lbs

Hanging Leg Raise - 10, 5, 5, 5, 3

Notes: The assistance exercises were great yesterday, but my straps broke on my deadlift and messed with my head for the top set. I really wanted to take the good mornings slow starting out and, I think I nailed the form down well because my hammies are screaming at me today.