Turning Obsession Into Progress

Training Training Logs
241

March/31/2020

Wake Up: 5am

Song of the Day: Round and Round (Ratt)

Workout: 5:30-6:20am
Me:

  • Military Press - 4x8-12/CL@115
  • Lateral Raise - 4x8-12/CL@25
  • Skullcrusher - 4x8-12/CL@55
  • Band Pullapart - 100

GF:

  • Military Press - 4x8-12@15
  • Lateral Raise - 4x8-12@2.5
  • Skullcrusher - 4x8-12@5
  • Band Pullapart - 100
242

April/1/2020

Wake Up: 7am (working remotely today)

Song of the Day: Born on the Bayou (CCR)

Workout: 7:30-8:30am
Me:

  • BB Row - 5x5/DS@165 (DS is ā€œdrop setā€ where you do your reps, then decrease the weight, do 5 more, etc. till youre down to the bar or just cant do more. Since my back isnā€™t used to BB rows yet, my low back tired far quicker than my lats. I am loving this exercise though, and I feel it will be crucial to fixing my lower back strength/stability issues.)
  • Rear Delt Fly - 5x6-8@15
  • Hammer Curl - 4x6-8/RP@85
  • Band Pullapart - 50 (Iā€™ve also started incorporating the shoulder PT exercises that I had to do when I partially dislocated it a while ago. I feel like preventative PT is the best PT)

GF:

  • BB Row - 5x3-5@35
  • Rear Delt Fly - 4x6-8@5
  • Hammer Curl - 4x6-8@10
  • Band Pullapart - 50

@burnur here are some images of the rack I build a few months ago. We had the metal rack behind it for about 2 years, and I had used it consistently, but I wanted something that solved 2 problems: 1. Dealing with 2 bars of vastly different weights 2. Including safety bars. I didnā€™t want to completely replace what we had, so I decided to build a wooden ā€œmirrorā€ of the rack we already had. It was about $70 to make, and it has served itā€™s purpose well. Itā€™s not ideal, but I love to build, and this was a fun excuse to do just that.

IMG_20200401_083748
IMG_20200401_0837483024Ɨ4032 4.38 MB
IMG_20200401_083757
IMG_20200401_0837573024Ɨ4032 4.53 MB

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243

April/2/2020

Wake Up: 7am

Song of the Day: Hide and Seek (Imogen Heap)

Previous Workouts:
https://www.instagram.com/p/B-fOo41FKX6/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-fO3nyF5e8/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-fPEmQFmOA/?utm_source=ig_web_copy_link

Workout:
Me:

  • Squat - 4x12/RP@195
  • TBDL - 4x8@185

GF:

  • Squat - 4x12/RP@55
  • KBDL - 4x6@35
244

April/4/2020

Wake Up: 8am

Song of the Day: Become the Catalyst (All That Remains)

Workout:
Me:

  • Bench Press - 5x3-5/RP@195
  • Lateral Raise - 4x6-8/RP@47.5
  • OH DB Ext - 4x6-8/RP@62.5
  • Band Pullaparts - 100

GF:

  • Bench Press - 5x3-5@25
  • Lateral Raise - 4x6-8@5
  • OH DB Ext - 4x6-8@10
  • Band Pullaparts - 100
245

April/5/2020

Wake Up: 8am

Song of the Day: Darker Times (In Flames)

Workout:
Me:

  • T-Bar Row - 4x8-12/CL@115
  • Inverted Row - 4x8-12@BW
  • BB Curl - 4x8-12/CL@95
  • Band Pullapart - 100

GF:

  • T-Bar Row - 4x8-12@20
  • Inverted Row - 4x8-12@BW
  • BB Curl - 4x8-12@25
  • Band Pullapart - 100
246

April/6/2020

Wake Up: 5am

Song of the Day: Fendi (Nicki Minaj)

Workout:
Me:

  • Squat - 5x3-5@235
  • TBDL - 4x6-8@205
  • RDL - 4x6-8@135
  • Band Pullapart - 100

GF:

  • Squat - 5x3-5
  • KB Deadlift - 4x6-8@35
  • RDL - 4x6-8@35
  • Bodyweight Lunge - 3x10-20 (She had a painful pop in her knee. Lunges put extreme and awkward stress on her knees since she is very knock-kneed. I wont have her do these anymore)
  • Bodyweight Squat - 100
247

April/7/2020

Wake Up: 7am

Song of the Day: Atomic Karate (TWRP)

Workout:
Me:

  • OHP - 4x8@135
  • Lateral Raise - 4x12@25
  • Skullcrushers - 4x12@55
  • Pullaparts - 100

GF:

  • OHP - 4x8@15
  • Lateral Raise - 4x12@2.5
  • Skullcrusher - 4x12@2.5
  • Pullapart - 100
248

April/8/2020

Wake Up: 7am

Song of the Day: Thunderstruck (ACDC)

Workout:
Me:

  • BB Row - 5x3-5@185
  • Rear Delt Fly - 4x6-8@20
  • Hammer Curl - 4x6-8@42.5
  • Pullapart - 100

GF:

  • BB Row - 5x3-5@35
  • Rear Delt Fly - 4x6-8@2.5
  • Hammer Curl - 4x6-8@5
  • Pullapart - 100
249

April/9/2020

Wake Up: 7am

Song of the Day: 4th Dimension (Kids See Ghosts)

Workout:
Me:

  • Squat - 4x8-12@205
  • TBDL - 4x8-12@205

GF:

  • Squat - 4x8-12@55
  • TBDL - 4x8-12@45
250

April/11/2020

Wake Up: 7am

Song of the Day: Weā€™re Going to be Friends (White Stripes)

Workout:
Me:

  • Incline BP - 5x3-5@205
  • Lateral Raise - 4x6-8@52.5
  • OH DB Extension - 4x6-8@62.5
  • Pullapart - 100

GF:

  • Incline BP - 5x3-5@35
  • Lateral Raise - 4x6-8@5
  • OH DB Ext - 4x6-8@10
  • Pullapart - 100
251

April/12/2020

Wake Up: 7am

Song of the Day: The Mirrorā€™s Truth (In Flames)

Workout:
Me:

  • T-Bar Row - 4x8-12@120
  • Inverted Row - 4x8-12@BW
  • BB Curl - 4x8-12@95
  • Pullapart - 100

GF:

  • T-Bar Row - 4x8-12@20
  • Inverted Row - 4x8-12@BW
  • BB Curl - 4x8-12@25
  • Pullapart - 100
252

April/13/2020

Wake Up: 7am

Song of the Day: Jesseā€™s Girl (Rick Springfield)

Workout:
Me:

  • Squat - 5x3-5@255
  • TBDL - 4x8-12@205
  • RDL - 4x8-12@185
  • Pullapart - 100

GF:

  • Squat - 5x3-5@65
  • KBDL - 4x6-8@35
  • RDL - 4x6-8@35
  • Pullapart - 100
253

April/14/2020

Wake Up: 7am

Song of the Day: Now Let Them Tremble (All That Remains)

Previous Workouts:
https://www.instagram.com/p/B-rkdT7FIvM/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-rllydlSfb/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-3Fy0OFA1h/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-3F8UNlCzM/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-3GUPsFbVZ/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B-3GWfUFv4B/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B--TEo1ldEs/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B--TXTOFxFO/?utm_source=ig_web_copy_link
https://www.instagram.com/p/B--TphKFjZZ/?utm_source=ig_web_copy_link

Workout:
Me:

  • OHP - 4x8-12@115
  • Lateral Raise - 4x8-12@25
  • Skullcrusher - 4x8-12@65
  • Pullapart - 100

GF:

  • OHP - 4x8-12@15
  • Lateral Raise - 4x8-12@5
  • Skullcrusher - 4x8-12@10
  • Pullapart - 100
254

April/15/2020

Wake Up: 6:30am

Song of the Day: Runaway (Kanye)

Workout:
Me:

  • BB Row - 5x3-5@185
  • Rear Delt Fly - 4x6-8@25
  • Hammer Curl - 4x6-8@52.5
  • Pullapart - 100

GF:

  • BB Row - 5x3-5@35
  • Rear Delt Fly - 4x6-8@5
  • Hammer Curl - 4x6-8@10
  • Pullapart - 100
255

April/16/2020

Wake Up: 6:30am

Song of the Day: Black Betty (Rob Zombie)

Workout:
Me:

  • Squat - 3x8-12@205
  • TBDL - 3x8-12@205
  • Zercher Squat - 3x8-12@115
  • Pullapart - 100

GF:

  • Squat - 4x8-12@55
  • KBDL - 4x8-12@35
  • Zercher Squat - 4x8-12@10
  • Pullapart - 100

Man, these leg days are hard as heck as the weight gets heavier. I can also feel my back starting to not recover because of all the BB Rows, TBar Rows, TBDLs, and RDLs. I will be taking a deload week this week and then jump right back in with a more ā€œback-savingā€ approach. I am enjoying this structure, and the GF and I are both seeing progress on it, but I donā€™t want to get injured. I will probably switch the Tbar rows to 1-arm Tbar Rows so that my back gets more support, and Iā€™ll possibly make another substitution elsewhere. However, I can feel my squat climbing which is really nice.

256

April/18/2020

Wake Up: 7am

Song of the Day: Good Life (Kanye)

Workout:
Me:

  • Incline BP - 3x5@135
  • Lateral Raise - 3x5@25
  • OHDB Ext - 3x5@25
  • Pullapart - 50

GF:

  • Incline BP - 3x5@15
  • Lateral Raise - 3x5@5
  • OHDB Ext - 3x5@5
  • Pullapart - 50
257

April/19/2020

Wake Up: 7am

Song of the Day: All Mine (Kanye)

Workout:
Me:

  • T Bar Row - 3x5@50
  • Rear Delt Fly - 3x5@10
  • BB Curl - 3x5@45
  • Pullapart - 50

GF:

  • T Bar Row - 3x5@5
  • Rear Delt Fly - 3x5@2.5
  • BB Curl - 3x5@15
  • Pullapart - 50
258

April/20/2020

Wake Up: 7am

Song of the Day: Potatoes and Molases (Over the Garden Wall)

Workout:
Me:

  • Squat - 3x5@185
  • TBDL - 3x5@135
  • Pullapart - 50

GF:

  • Squat - 3x5@35
  • Goblet DL - 3x5@25
  • Pullapart - 50
259

April/21-24/2020

This was halfway through a deload week. So everything was done in 3x5@50-60% of 1RM. I got pretty lazy with logging the workouts, so I fell behind quite a lot.

4/21/2020
Military Press
Lateral Raise
Skullcrushers
Band Pullapart

4/22/2020
BB Row
Rear Delt Fly
Hammer Curl
Band Pullapart

4/23/2020
Squat
Deadlift
Zercher Squat
Band Pullapart

260

April/25-May/4/2020

I changed the workout a bit just a bit so that we could work in some conditioning days because the GF wanted to be a bit more active in our workouts. I changed it to a mostly upper/lower split with some conditioning inbetween.

4/25/2020
Incline Bench Press - 3x3-5
DB Row - 3x8-12
Inverted Row - 3x8-12
BB Curl - 3x8-12
OHDB Ext - 3x6-8

4/26/2020
Squat - 3x3-5
RDL - 3x8-12
Lateral Raise - 3x8-12
Step Up - 3x8-12

4/27/2020
Random conditioning work, mostly just trying to have fun and be active. Common stuff: jumping rope, agility ladder, heavy bag work, suicide sprints, farmers carry, etc.

4/28/2020
Military Press - 3x8-12
T Bar Row - 3x3-5
Pulldown/Pullup - 3x6-8
Hammer Curl - 3x6-8
Skullcrusher - 3x8-12

4/29/2020
Squat - 3x8-12
TBDL - 3x3-5
Lateral Raise - 3x6-8
Reverse Lunge - 3x6-8

4/30-31/2020
Same conditioning as before

5/1/2020
Incline BP - 3x3-5
DB Row - 3x8-12
Inverted Row - 3x8-12
BB Curl - 3x8-12
OHDB Ext - 3x6-8

5/2/2020
Squat - 3x3-5
RDL - 3x8-12
Lateral Raise - 3x8-12
Step Up - 3x6-8

5/3/2020
Conditioning

5/4/2020
Military Press - 3x8-12
T Bar Row - 3x3-5
Pulldown/Pullup - 3x6-8
Hammer curl - 3x6-8
Skullcrusher - 3x8-12

This was actually a great series of workouts, I have been able to push heavier and heavier weights. Some notable PRs are listed below:
Incline Bench Press - 5RM@215
Squat - 3x12@215, 3x5@275

I plan to be back on track with this log, and Iā€™ve got plenty of time to do so.

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