2.12.13
Back
So I decided to do some DL’s as I haven’t in probably 1.5 months. It wasn’t great then, but today…
DL
135x10
225x5
275x3
295x1
315x1
335x1
355x1 Easy. I should have put 20# more on, but wanted to quit while I felt good. It was so easy. Why? Maybe the extra ab work and conditioning?
BB Rows
Pronated/Supinated grip superset
135x10/135x10
3 sets short rest
DB Row superset
100x10/70x10
3 sets
Lat PD/ CG Sup Grip PD
140x10/120x10
3 sets
DB Shrugs 100x15x 3 sets nice squeeze at the top
Thinking I may DL again on Friday and do shoulders.
Ran for 10 min, elliptical for 10 min yesterday.
And did “Chimney” ab for 45 reps. So fucking hard.
2.13.13
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Back Squat
135x10
185x10
205x10 All to parallel or lower, knee was a little sore form yesterday’s DL
1 Leg RDL
empty bar x10 x 3 sets
Swiss Ball Glute/Ham Bridge
10x 3 sets
Reverse Lunge 10x 3 sets
Bunch of ab shit.
Off to walk the dogs, conditioning of some sort this afternoon.
2.16.13
Been to the gym, just haven’t logged the past two days as I’ve been busy. Nothing out of the ordinary as far as working out. May go to a 4 day split next week, was pretty tired this week.
[quote]strangemeadow wrote:
May go to a 4 day split next week, was pretty tired this week.[/quote]
Take it easy my friend. Sometimes rest is better than training.
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2.17.13
Chest
Bench
warm up…
225x10x 3 sets
Incline DB Superset
Press 80x10
Flies (neutral grip) 25x10
3 sets
Decline DB Flies/Press superset
50x10x 3 sets
(10 flies into 10 presses)
Circuit of 15 Hanging leg raises (legs spread) with 1 min Jump Rope x 5
Done quick, felt good. Walked dogs.
2.18.13
Shoulders and Bi’s
Seated Lat Raise, top half, superset 45 sec rest
10#x15/15#x15 x 3 sets
Standing Lat raise, bottom half 30 sec rest
35x20x 3 sets
Military Press
95x10x 4 sets 45 sec rest
DB Shrug/Facepull Superset
100x15/140x10 x 4 sets 45 sec rest
Hammer Curls
warm up…
40x10x 4 sets 30 sec rest
Seated INcline DB Curls
35x10x 4 sets 30 sec rest
BB Curls
65x10x 4 sets 30 sec rest
Was done my w/out in less than 40 mins. Nice.
Circuit of 1 min Jump Rope/15 Chimney Ab move x 5
Light cardio and abs tomorrow.
[quote]theBird wrote:
[quote]strangemeadow wrote:
May go to a 4 day split next week, was pretty tired this week.[/quote]
Take it easy my friend. Sometimes rest is better than training.
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[/quote]
So far I like it this week 
2.20.13
Went to the gym and did a lot of ab/jump rope supersets. Around 50 mins, with some chatting. Fasted.
Caught your note in my log & thought I’d swing by. Your doing great! Wow, the volume!
Good to see the knee has healed up, and you didn’t go hard to early on the squats.
I like the 4 day split, but when I’m feeling “chipper” it’s not enough. I’ve started adding a “whatever the hell I want” day in there on some of the off days. I can’t stand cardio - probably why I’m still a fat bastard, eh?
I am starting to like high reps squats though - maybe I’ll try out some 10 min sessions for reps and work to beat it for some cardio/conditioning!
Consistency is great, keep after it!
[quote]derf wrote:
Caught your note in my log & thought I’d swing by. Your doing great! Wow, the volume!
Good to see the knee has healed up, and you didn’t go hard to early on the squats.
I like the 4 day split, but when I’m feeling “chipper” it’s not enough. I’ve started adding a “whatever the hell I want” day in there on some of the off days. I can’t stand cardio - probably why I’m still a fat bastard, eh?
I am starting to like high reps squats though - maybe I’ll try out some 10 min sessions for reps and work to beat it for some cardio/conditioning!
Consistency is great, keep after it![/quote]
Derf! Thanks, man. Cardio does suck. That’s why I’ve been doing more conditioning instead.
2.21.13
Back
Pullovers
55x10x 4 sets
Pendlay Rows
135x10x 3 sets short rests
Sup Grip BB Rows
175x10x 3 sets short rests
DB Row
100x10x 3 sets short rests, getting tired…
DL
135x10
225x5
315x1 x 3 Felt great, really easy.
Then did a bunch of sets of jump rope and ab shit. Was doing lifting in 40 mins. Nice.
[quote]strangemeadow wrote:
That’s why I’ve been doing more conditioning instead.
[/quote]
Do you have any hills in your area?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
That’s why I’ve been doing more conditioning instead.
[/quote]
Do you have any hills in your area?
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I wish! I live just outside of Chicago, basically in the middle of a prairie. I would love to do some hill sprints. The state of Illinois is terrible, I hope to move soon…
2.22.13
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Back Squat
135x10
185x10
225x10 all sets front and back to below parallel, felt good.
RDL’s
135x10x 3 sets
10-2 Lunges with 10# plate
10 each side, 3 sets
Swill Ball Glute Bridge
10x 3 sets
Rev Lunge
10 each side x 3 sets
Nothing out of the ordinary. The 4 day split has been nice this week, will do it again next week.
Body is smoked from the DL’s on Thurs. Still.
2.26.13
Chest
Bench
warm up…
225x10
245x6
265x3
275x1 x 2 sets
295x1
I couldn’t deal with the sets of 10 on the bench anymore, felt like I was getting weaker. Fuck that.
Incline/neutral grip flies
135x10/25x10
155x10/25x10 x 3 sets
High (decline) Cable Press into Flies 30 sec rest
60x10 x 4 sets
5 sets of 10 box jumps and stretching to finish things off.
2.27.13
Shoulders and Bi’s
Military Press, strict
warm up…
135x10x 3
Arnold Press
50x10x 3
FacePull
140x10x 3
Shrug DB
100x15x 3
Lat Raise, top half
20x20x 3
Hammer Curls
40x10x 3
Incline DB Curls
35x10x 3
EZ Curl 35’s
10x 3
Jump rope and ab stuff for 10 mins
Ran 2 miles on the tread mill, then did some jump rope and ab shit.
You are really getting into your conditioning work. Have you noticed any effects?
I generally feel “better” with conditioning work, although on the downside it can make you feel tired if you don’t recover/sleep/eat enough.
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Yea man conditioning looks on point. Good to see ya deadlifting again.