Wednesday
Front Squats
145x3x8
145x12
DB Incline
50x10
60x10
70x10
75x10
80x10
Smith Row
185x4x5
Lateral Raise
3x15
Friday
Warm up - very light back squats
RDL
135x8
185x8
225x8
Bench
190x5
215x5
240x6
Machine Row
195x5x10
Morning session, pretty shitty workout. I tweaked my back on RDL’s. Planned on doing more but had to stop. Then Just kind of lost focus for the rest of the session. Seems like i can’t get it through my head that I can’t load my back in any way in the morning. Maybe this time it will stick.
Sunday
Elevated Split Squat
95x8
115x8
135x8
155x8
165x8
Press
95x3x10
Chins
8,9,9,10
Face Pulls
3x20
Wednesday
GHR
BWx10
10x2x8
Leg Extension
3x12
DB Incline
50x10
60x10
70x10
80x2x10
DB Row
45x8
60x8
70x3x8
Shrugs
3x8
Tri Extension
3x20
wanted to front squat. hip flexor wasn’t feeling it.
[quote]broyourmybro wrote:
Monday
Leg extension
3x20
GHR
4x10
Press
120x5
135x3
150x3
Chins
8,9,9,10
Face pull
3x20
Full body workouts are pretty easy when you don’t do any big compound leg movements. Backing off sprints lately as I was using them for leaning purposes and I’m about as lean as I’d like to be now. Kind of on the fence about this though. I really hate cardio but enjoy the benefit of having good lungs for when sports. Going to get my calories to around maintainance for a while. Maybe move them up a little and keep sprinting. Then start focusing on gettin stronger again once after I move next month. [/quote]
Ever think about doing general conditioning stuff in the place of running? It’s of course a bit more anaerobic (maybe not for you) but things at the end of your workout like 10 cleans to 10 burpees as fast as possible, then rest for a minute and do it again or something brutal like that. You’d probably dial the intensity down and spread it out longer for the sake of your own training goals since you’re not trying to be a crossfit hero or a strongman trying to build endurance in competitions in heat.
Friday -
Front Squat
95x5
135x5
165x5
185x5
195x5
Bench Press
210x3
230x3
255x3
Machine Row
180x4x15
Lateral Raise
3x15
Monday
Leg Extensions
4x20
Super set with GHR
BWx10
10x3x8
Press
120x3
140x3
140x4
Chins
9,10,10,11
Face Pulls
3x20
In between Friday and Monday’s workout I did a solid backpacking trip in the sierras. Probably 15 miles total with 2500 elevation and heavy pack. Was definitely feeling it on monday.
That trip aside, I’m feeling pretty beat up. Hip flexor is nagging and back is constantly sore and tight. Life has been a bit busy lately and I haven’t been putting the effort into recovery that I should. This is my last week in SF and driving/moving to chicago next week. Once I get this move over with I’m going to work on getting myself back feeling healthy.
Some things I learned this year about myself and training. First, going to failure on AMRAP sets really beats me up. I stay healthier and make better progress leaving one or two in the tank. Second, I felt much better when I included direct ab and spinal erector work in my training.
[quote]strongmanvinny wrote:
[quote]broyourmybro wrote:
Monday
Leg extension
3x20
GHR
4x10
Press
120x5
135x3
150x3
Chins
8,9,9,10
Face pull
3x20
Full body workouts are pretty easy when you don’t do any big compound leg movements. Backing off sprints lately as I was using them for leaning purposes and I’m about as lean as I’d like to be now. Kind of on the fence about this though. I really hate cardio but enjoy the benefit of having good lungs for when sports. Going to get my calories to around maintainance for a while. Maybe move them up a little and keep sprinting. Then start focusing on gettin stronger again once after I move next month. [/quote]
Ever think about doing general conditioning stuff in the place of running? It’s of course a bit more anaerobic (maybe not for you) but things at the end of your workout like 10 cleans to 10 burpees as fast as possible, then rest for a minute and do it again or something brutal like that. You’d probably dial the intensity down and spread it out longer for the sake of your own training goals since you’re not trying to be a crossfit hero or a strongman trying to build endurance in competitions in heat. [/quote]
yeah, I like that idea a lot. I’ve never really tried that kind of work because I’ve been worried about how to balance it with lifting. Specifically, how to make it challenging enough to be beneficial, but not so much so that it takes away from my lifting/recovery. I guess that is kind of a trial and error thing.
Wednesday
Elevated Split Squat
95x8
115x8
135x8
155x8
175x8
DB Incline Press
45x10
60x10
75x10
80x10
85x9
Smith Row
135x5x8
DB Curl
3x15
Workout felt good. Diet has been less than stellar the last couple weeks. Funny thing when you move/leave a job everyone wants to take you out for a drink(s) or make you a cake or something. It looks weird typing that, like I don’t appreciate all the good friends and coworkers in my life. In fact I appreciate it greatly. But since this log is specifically about my lifting/nutrition, I figured it was a noteworthy detractor to that specific aspect of my life.
Friday
Leg extensions
4x20
Super set with GHR
Bwx10
10x8,8,9
Bench press
215x5
240x3
265x2
Machine row
180x4x15
Tricep extension
3x15
Monday
Press
95x5
110x5
120x9
DB press
50x4x12
Lateral raise
3x12
Rear felt fly
3x15
Curls
70 total reps
Currently on a road trip from SF to Chicago. Got into Cheyenne pretty early on day 2 so had time to get a lift in. Started a new program today. Previously had been doing 3 day full body that I designed myself. Moving to a 531 program that I will follow per its outline.
Tuesday
Front squat
120x5
140x5
160x10
Leg press
5x15
Leg curl
5x15
Leg extension
4x12
Ab wheel
3x12
This one was in Omaha. Using front squats for my main movement to keep the load lighter on my back. The next day I moved into my apartment and carried all my stuff up to the 4th floor. Legs feeling pretty sore right now.
Also, per vinny’s suggestion I have been playing around with some up downs and kb swings at the end of my workouts
Thursday
Bench
170x5
195x5
220x8
DB incline
60x4x10
DB fly
25x4x12
Cable press down
4x20
Push ups x 25,15
New gym in underground so it has absolutely no cell service which is pretty cool. No one f’ing around on their phones while lifting. downside is that I usually stream music so I’m gonna have to download some stuff. Lifts felt good. Lower body is pretty tight right now, as I would expect after driving non stop for 4 days.
Saturday
Rack pull
185x5
225x5
275x10
BB Row
115x4x12
Lat pullodown
140x4x10
RDL
135x4x10
Using rack pull for main pulling movement. Using lowest rung on the rack. Started out light to be on the safe side.
Monday
Press
100x3
115x3
130x6
DB press
45x4x12
Lateral raise
4x12
Rear delt fly
3x15
Curls
80 total reps
Tuesday
Front Squats
135x3
150x3
170x7
Leg Press
3pps x 5x15
Leg Extensions
4x12
Leg Curl
4x15
Reverse crunch
4x12
Thursday
Bench
180x3
205x5
230x8
DB Incline
60x4x10
DB Fly
30x4x12
Rope Pressdown
5x20
Pushups
55 total
Took a little longer than usual. I’m in a new town and don’t know anyone, so I was chatting with a few people during my workout. Not the best way to stay focused, but having friends is nice.
Friday
Rack Pull
225x3
275x3
315x7
BB Row
115x4x12
Lat Pulldown
140x4x10
RDL
135x4x10
Hanging Leg Raise
3x10
Taking a full week off next week as I will be out of the country with no access to a gym. It’s been a while since I had a complete break. Will be interesting to see how I feel when I get back.
Sunday
Box Squats - to parallel
175x5
205x5
230x10
Leg Press
3pps x 5x15
Leg Curl
5x15
Leg Extension
4x12
Reverse Crunch
3x15
The week off was not ideal for recovery. Too little sleep and too much drinking. Made some great friends though. Didn’t feel that strong today, but mobility was better than usual and some nagging soreness had gone away.
Missed logging a few sessions -
Monday -
Bench
170x5
195x5
220x5
DB Incline
60x4x10
DB Fly
25x4x12
Rope Press down
5x20
Pushups x 37
Wednesday -
Rack Pull
275x5
315x5
365x5
BB Row
115x4x12
Pulldown
140x4x10
RDL
1354x10
Ab stuff
Thursday
Press
95x5
110x5
120x9
DB Press
45x4x12
Lateral Raise
4x12
RDF
3x20
Curls
Still trying to get used to my new schedule. Been getting my lifts in, but sleep has been sporadic. I thought the transition from work to school would add a ton of free time. In reality, it’s just adding way more variability into my schedule.
Sunday
Box Squat
190x3
215x3
245x8
Leg Press
3pps x 5x15
Leg Curl
5x15
Leg Extension
4x12
Reverse Crunch
3x15