January 2011
13 posts
4 tags
Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 335 x 5 390 x 5 440 x 8 *PR (reps) Assistance work: Deadlift (with bands): 225(+EFS Monster Mini bands) x 5 x 3 Cable crunch (abs): 108 x 15 x 4 Foam roller I am very happy with pulling 8 reps this morning. Even with the grip in my right hand still giving me issues, it felt good. (ran over my hand...
4 tags
Training Log: Deadlifts / Military Press
Should stretching, foam roller, leg stretch with bands Deadlift - deload sets Military press - deload sets back extensions cable crunch (abs) Foam roller end of this 5/3/1 cycle, starting my 15th one next week. Looking forward to the LA Fit Expo this weekend Posted via email from Training log | Comment »
2 tags
Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 380 x 5 430 x 3 480 x 3 Assistance work: Back extensions: BW x 12 x 3 Cable crunch (abs): 96 x 15 x 3 Foam roller Happy with pulling 3 reps at that weight. Not a PR, but still content with it. Posted via email from Training log | Comment »
2 tags
Training Log: Military Press
Should stretching, foam roller Warm up sets Working sets: 125 x 3 140 x 3 160 x 3 Assistance work: Cable row (medium-grip): 156 x 10 x 2 204 x 10 x 1 Dips: BW +45 x 8 x 3 Foam roller Switched things around this week, likely back to regularly scheduled days next week. Looking forward to date night with my precious wife tonight, and then some rest and family fun this weekend. ...
2 tags
Training Log: Kettlebell
(late entry from Thursday evening) quick one Double Arm Swing (squat position) - Kettlebell 35 lb kb x 20 x 4 during this, Ian did some jump rope - he’s getting a lot better at it. Then we just rested and watched a lot of Spongebob :) Posted via email from Training log | Comment »
2 tags
Training Log: Squat
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 330 x 3 380 x 3 425 x 3 Assistance work: (a set of each exercise, done in succession) Leg press: 520 x 10 x 3 Calf press (on leg press machine): 520 x 15 x 3 Ham curls: 135 x 12 x 3 Foam roller A good squat session this morning. Posted via email from Training log | Comment »
2 tags
Training Log: Bench Press
Shoulder stretch, foam roller Warm up sets Working sets: 190 x 3 215 x 3 240 x 3 Assistance work: Barbell Row: Warm up sets Working sets: 135 x 5 155 x 5 175 x 20 Close grip bench: 135 x 10 x 3 Neck work: 10 x 10 x 3 (front & back) Foam roller Started working my neck; used a 10lb plate and worked the front, then the back. Likely will consider buyin my own harness as I...
2 tags
Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 355 x 3 305 x 3 455 x 3 Foam roller Not feeling 100% so just got in, did calculated lifts, out. Hopefully feel better later this week. Posted via email from Training log | Comment »
2 tags
Training Log: Squat
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 310 x 5 355 x 5 400 x 6 Assistance work: (a set of each exercise, done in succession) Leg press: 430 x 10 x 3 Calf press (on leg press machine): 430 x 15 x 3 Ham curls: 135 x 10 x 3 Foam roller Am not at all satisfied with only getting 6 reps on my last set. Not at all. I was off somehow, but...
3 tags
Training Log: Bench Press
Shoulder stretch, foam roller Warm up sets Working sets: 175 x 5 200 x 5 230 x 5 Assistance work: Barbell Row: Warm up sets Working sets: 125 x 5 145 x 5 165 x 20 Close grip bench: 135 x 12 x 3 Foam roller So I’ve started to plan out and calculate my barbell rows as well. I need to bring these up and work on my upper back. As you can see by the number of reps I got on...
2 tags
Training Log: Military Press
Should stretching, foam roller Warm up sets Working sets: 115 x 5 135 x 5 150 x 7 Assistance work: Pull-ups (Wide-grip): BW x 8 x 1 (then pulled a muscle in my neck; no idea, but it sucked) Lat pull-downs (Wide-grip): 132 x 8 x 2 144 x 8 x 2 Dips: BW +45 x 8 x 4 Foam roller Posted via email from Training log | Comment »
3 tags
Training Log: Deadlifts
Should stretching, foam roller, leg stretch with bands Warm up sets Working sets: 330 x 5 380 x 5 430 x 8 *PR (reps) Assistance work: Good mornings: 155 x 10 x 2 185 x 10 x 2 Cable crunch: 94 x 20 x 4 Foam roller Deads felt good today, and happy to have pulled that many reps. Calculates pretty high for me; continuing progress. Posted via email from Training...
4 tags
Training Log: Conditioning/Kettlebell
last couple day’s activities: Thursday: had a fun hiking adventure with Ian Friday: Double Arm Swing (squat position) - Kettlebell 35 lb kb x 20 x 4 One arm walk (holding kettlebell to my side). Basically, walked up and down the street which is at a slight incline. 35 lb kb x 2 trips/each hand = 4 trips total Then went on a bike ride with Ian Saturday: Went on a bike...