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Training Training Logs
1162

1/23/21, Saturday - UB Pump

Low incline DB press

  • 35 x 15
  • 45 x 5
  • 55 x 5
  • 65 x 14, 14, 14, 11

Face pulls

  • 15 x 8
  • 30 x 4 x 12, supersetted with

MTS pulldowns

  • 80 x 8
  • 110 x 2 x 8
  • 100 x 2 x 8
    Unlike pullups, these don’t cause elbow pain. I’ll keep them for a bit.

Machine chest press

  • 80 x 12
  • 80 x 9, 60 x 7

Will update after I finish the workout at home.

4 Likes
1163

1/25/21, Monday, Jogs 'n squats

Warm-up

  • Hauling gravel and stretching

Treadmill

  • 30:00, 2.28 mi, 0 - 4.0 incl
  • 4 quarter-mile intervals, incline walk remainder

Front squats

  • 65 x 5
  • 85 x 5
  • 115 x 3
  • 135 x 2
  • 155 x 2
  • 175 x 2
  • 195 x 2 x 2

Air squats

  • bw x 100

I squatted at home, in my yard, while it snowed. The plan was 195 for 5 x 2, but as I unracked the third set, my spinal erectors tightened. Amusingly, just before that set, I was thinking of @ChickenLittle’s admonishment to stay warm when lifting outside in the winter. The wind was cutting through my hoodie; apparently my body heat wasn’t enough :man_shrugging:t3:

I like the combo of squats and running, but next week I might squat at home then run at the gym.

4 Likes
1164

Weekly Review, 1/17/21 - 1/23/21

Lifting

  • Three sessions, two upper body, one lower body
  • Smith deadlifted 360 x 3 and Smith flat benched 195 x 3 - both felt really good, so I’m staying with Washed-Up Meathead for a bit.
  • I arrived late for my UB pump day and didn’t finish the workout (overhead presses) at home. Displeased with myself for that.
  • I realized I measure weekly lifting success by 1) doing all three sessions and 2) doing specific lifts each time. The current core lifts are deadlifts, leg curls, bench, DB OHP, low-incline DB bench, face pulls/ vertical pulls supersets, and rows. Front squats will probably soon be on that list.

Cardio

  • Two treadmill sessions, 62:00
  • No distance jog; I’m recovering from a sinus infection, and the required facemask already reduces my air.

Diet

  • I was more conscious of not eating junk carbs at night, replacing them with a protein shake.

Action points

  • I feel ready to have two weekly lower body lifting sessions, especially since one only has front squats (for now).
  • This week, I’ll begin to implement forearm/grip rehab and balance work.
4 Likes
1165

Hell yeah

2 Likes
1166

Apparently I only lift outside in the winter when it’s snowing.

1167

That’s the only time it’s awesome

1 Like
1168

I agree. The snow makes it more peaceful and there’s an x-factor of feeling like I’m battling the elements. Then I retreat into my comfy, climate-controlled house :roll_eyes::grin:

2 Likes
1169

I mean, duh. We’re not animals!

1 Like
1170

Even animals are smart enough to escape to their dens or nests!

1 Like
1171

1/27/21, Wednesday, UB - ME

Smith bench

  • 45 x 15
  • 95 x 10
  • 125 x 3
  • 145 x 2
  • 165 x 1
  • 180 x 1
  • 195 x 5
  • 170 x 6, 6, 7, supersetted with

Cable rows, wide-neutral grip

  • 100 x 10
  • 120 x 8
  • 140 x 6
  • 160 x 4
  • 120 x 10
    Just feeling them out and getting a bit of blood flow to my middle back. The front squats tweaked exactly where I haven’t been working, so I’m going to replace the wobble-cable rows with these.

Pec deck

  • 115 x 3 x 10
    Pause at contraction, slow negatives

Treadmill

  • 22:00, 1.36 mi, 0 - 4.0 incl

350 sets

  • DB twist curls - 35 x 46
  • 1-arm DB triceps ext - 30 x 41
  • Lateral raises - 20 x 52
5 Likes
1172

1/28/21, Thursday, alternative legs

Treadmill

  • 22:00, 1.37 mi, 0 - 5.0 incl

I don’t want to aggravate my back, so I’m deciding what, if anything, to do at home for lower body strength or mass work. To be continued…

2 Likes
1173

1/29/21, Friday, Legs-ish

Warm-up

  • Elliptical, 5:00

Leg press

  • 2 pps x 15
  • 3 pps x 8
  • 4 pps x 5 x 10, supersetted with

DB RDL

  • 55 x 8
  • 65 x 5 x 10

Recumbent bike

  • 25:00, 6.85 mi, 8-9 resist

I’m hopeful my back will be ready for deadlifts and front squats next week.

3 Likes
1174

1/31/21, Sunday, Cardio

Treadmill

  • 28:00, 1.78 mi, 0 - 4.0 incl
1 Like
1175

2/1/21, Monday, UB - ME

Warm-up

  • Laterals, tri ext, rear flyes, curls, OHP x 10lbs x 15

Flat Smith bench

  • 45 x 15
  • 95 x 8
  • 125 x 3
  • 145 x 2
  • 165 x 1
  • 185 x 1
  • 200 (2 pps) x 4
  • 175 x 5, 5, 6, supersetted with

Rear delt flyes

  • 25 x 8, 8, 10

Seated cable rows, wide-neutral grip

  • 100 x 11
  • 120 x 9
  • 140 x 7
  • 160 x 6
  • 120 x 12, supersetted with

Pec deck

  • 130 x 3 x 8
    Pause at contraction, slow negatives

Treadmill

  • 20:00, 1.27 mi, 0 incl
    The incline adjustment on the machine was broken :man_shrugging:t3:

Lateral raises

  • 30 x 3 x 8

EZ bar curls

  • 80 x 4 x 7, supersetted with

DB triceps extensions

  • 65 x 10, 10, 12, 15
5 Likes
1176

2/2/21, Tuesday, Running

Treadmill

  • 37:00, 2.86 mi
  • 5 quarter-mile intervals, 0.20 walking rest, 3.5 incl remainder

Tonight felt great! I added one quarter-mile run and increased speed for each. I can foresee adding one interval each month, finishing with eight through May.

1 Like
1177

Weekly Review, 1/24/21 - 1/30/21

Weekly review -

  • I increased my cardio time, doing a total of 69 minutes. I’ve been reading through other people’s logs and was struck by a conversation @kleinhound and @Frank_C had about looking at total conditioning time as a weekly amount instead of daily.
  • I tried to reset the order of lifting days, skipped upper body pump day, and missed it. Ah well, I should be on schedule this week.
  • Contrary to what I’d said, I didn’t start the extra forearm, abs, and balance training.
  • I tweaked my back while front squatting, which re-re-reconfirmed my personal rule to not do certain exercises when tired or as supersets.
  • On the whole, I consider the training week a success.
5 Likes
1178

I don’t remember the conversation, but I imagine @Frank_C had a well thought out and scientific opinion and I agreed because he’s big and jacked and most often right haha

3 Likes
1179

Haha the convo was in 2018, and I wouldn’t expect you to remember EVERY post you’ve written :rofl: you both had good points - your log from three years ago has positively affected my current training.

1 Like
1180

I reckon that would have been about the time I was trying to get in to the academy, so I guess it worked haha

1 Like
1181

Yep! You’d been turned down and put on a waiting list, so you were working on maxing out your conditioning.