RicRob Training Log

Training Training Logs
21

22Jun17
BW: 184.8

Conditioning Workout
2 mile WVest walk (40 pounds)
Dry Sauna 160F - 15 minutes

Went out and bought some smoked salmon and blueberries and had that for lunch just now with some veggies and a spoon of Peanut Butter. It costed me well more than ground beef and Rice but sometimes you got to live a little while with your food budget.

22

25Jun17
BW: 185.0

Press 135 - 5,5,5,4,4
CG Bench Press 5x6 - 185
Weighted Chins 5x 60, 60, 35, 35, 35
HS HI Row 10x 100, 100, 90, 90, 90

Tricep Pressdown 12Ɨ 57.5, 42.5, 42.5
PJR Pullover 10x 40, 40, 45
BB Curl 3x20 - 45

23

26Jun17
BW: 182.8

Squat 285 - 4,4,3,3,3
Sumo Deadlift 5x6 - 195
Good Morning 3x10 - 115
Leg Curl 2x8 - 75, 1Ɨ12 - 62.5
Calf Press 3x10 - 195
Weighed Situp 2x15 - 10

Glad to see my weight drop below 183 after a week of it staying 184-185. My left hamstring was bothering me a little so I cut back the weight on the good mornings.

24

27Jun18
BW: ?

Conditioning Workout
Roar Rounds:

Situp 20
Lunges (each leg) 20
Back Extension 20
Jump Rope 100
Box Jump 5
Push-ups 15

Didnā€™t weigh myself yesterday. This was a fun workout. Plan to do this again next week and tweak it.

25

29Jun17
BW: 183.8

Incline Bench 185 - 4,4,3,3,3
DB Bench 3x10 - 70
Pullup/Chinup 10,10,10,10,10,8,8,8,8,7 = 89
DB Row 10x 100, 80, 80
Hammer Curl 2x6-40 1x12-25
PJR Pullover 2x10 - 45

26

30Jum17
BW: 183.0

RDL 275 - 3,3,3,3,3
Front Squat 225 - 7,7,7,6,6
Leg Curl 75x10, 62.5+ x 12, 62.5x12
Standing AB Negative 4,3,3,3,3 && Kneeling 5x10
Flutter Kicks/Supine Bicycle 5x20

The Deadlifts didnā€™t hurt and felt great. Itā€™s probably a little light right now but thatā€™s fine. Iā€™d rather the RDL be light and I can train more often than have an injury.

27

02Jul17
BW: 181.6

Press 135 - 5,5,5,5,3
CG Bench 185 - 7,6,6,6
Weighted Chinup 5x 60, 60, 35, 35, (35 + bottom hold)
HS HI Row 10x 100, 100, 90, 90, 90
BB Curl 2x20 - 45
Tricep Pressdown - random high reps

I did a ugly 4th rep on my press for the last set. Well that wonā€™t do so Iā€™ll have to do better next week. But weighing under 182 was a surprise today. Glad to see the scale moves once in a while.