Welcome to my log!
I’m starting this to keep myself accountable, get tips/advice from other members, and a reference for past lifts.
I’m 31 and coming off of a 1+ year complete layoff, and 3+ years of being very inconsistent. From the late teens to mid-twenties I was conisitantly in respectable shape. Always hovered between 175-195 at 5’10, and kept around 9-15% body fat (caliper/dunk tank measured a couple times per year) depending on what I was doing for lifting and dieting. I played junior and college hockey, so most of my training in my teens and early twenties was geared towards better on ice performance.
I started back early May, doing full body sessions for 3 weeks keeping it pretty light to get back into the swing of things. 5/29 I started ramping up the intensity and will be tracking below starting from that point…
A few goals for 2018:
• 365 Back Squat
• 405 Deadlift
• Pull-up with 45 lbs Plate
• Push Press Bodyweight
• Sub 200 lbs
• Sub 15% bodyfat
I’ll be doing Upper/Lower split until the end of July. Lifting with a buddy most workouts.
Diet: Intermittent fast 16:8 - I’ve had good success with that set up in the past. Probably get shit for this, but I’m not going to count calories/macros. Just going to stick to healthy foods, lots of protein and healthy carbs. If I’m not seeing progress then I’ll change things around and start tracking.
A1) Hang Power Clean - 135 x 5,5
A2) Dips - bw x 5,5
A3) Chin Ups - bw x 2,2
B) Incline Bench - 115 x 6,6,6,6,6,6
C1) Neutral Grip Seated Row - 180 x 12,10,10
C2) DB Laterals - 15s x 8,8,5
D) Rope Pushdowns - 80 x 12,8,6
E) Preacher Curl - 40 x 15,10,6
Rest between sets was 30 seconds for everything, kept a pretty good tempo. The clean-dips-chins circuit kicked my ass.
A) KB One Leg Hip Thrust - 25 x 8,8 (30 btl)
B1) Box Jump - 3,3,3 (15)
B2) Back Squat - 225,240,255 x 3 (120)
C) RDL - 135 x 10,10,10,10 (45)
D) Airdyne Bike - 30 sec sprint/60 sec rest @ 25+ mph x 3
Rest periods in parentheses.
Squats felt awesome, still my favorite exercise. Challenging weight, but didn’t want to push too hard on the first day.
A1) One Arm DB Snatch - 60 x 4,4 (30 bta)
A2) Push Ups - bw x 10,10 (30)
A3) Sup Inverted Row - bw x 10,10 (30)
B) One Arm DB Push Press - 45 x 6,6,6 (30 bta)
C1) Pull Ups - blue assist band x 6,4,3 (30)
C2) Front Raise - 20 x 15,12,10 (30)
D) Barbell Skull Crushers - 60 x 15,7,5 (30)
E) DB Hammer Curl - 15s x 10,7,5 (30)
A) Glute Ham Raise - bw x 5,5,5 (60)
B1) Front Squat - 135 x 10,8,6 (X)
B2) Sled Push - 135 x 20M x 3 (X)
B3) Sled Pull - 135 x 20M x 3 (300)
C) Static Lunge Med Ball Rotation Throws - 20 pound ball, did 8 throws (forwards, left, right) from each leg, 48 total reps
D) Stationary Bike - 10 min @ 10 int - 2.1 miles
Love doing the Litvisleds, easily the hardest thing I’ve ever done in the weight room. Always been a favorite. Bike ride was intended to be a bit of a flush ride.
A) Seated Barbell Press - 65 x 8 x 8 (30)
B) Seated Cable Wide Grip Row - 90 x 8 x 8 (30)
C) Dips Machine - 100 x 20,15,10 (30)
D) Machine Preacher Curl - 50 x 12,8,8 (30)
Only had 35 minutes to squeeze in a workout, felt great though. Was feeling very pumped afterwards.
A1) Box Jumps - 5,5,5,5,5 (15)
A2) Back Squat - 225,235,245,255,265 x 3 (15)
A3) Chins - bw x 2,2,2,2,2 (150)
B) Hill Sprints - 100M x 2 (120)
C) KB Reverse Lunges - 35s x 12,12,12 (90)
D) Leg Curl - 60 x 10,10 (60)
Very close to puking after the second hill sprint, called it after two, lots of room for progress.
A) Incline Bench - 135 x 8, 155 x 6, 165 x 5, 135 x 8 (90)
Circuit: 4 rounds with 60 second rest, no rest between exercises.
B1) Pull Ups - purple assist x 5
B2) Pause Back Squat - 115 x 5
B3) Sled Bear Crawl - 45 x 20M
B4) Push Ups - bw x 10
B5) Barbell Core Rotations - 25 x 10
C) DB Bench - 35s x 20, 45s x 15, 50s x 8, 35s x 12 (60)
D) Rope Pushdowns - 70 x 12,12,12 (45)
A) Glute Ham Raise - bw x 5,5 (60)
B1) Back Squat - 195 x 10 x 2, 135 x 10 (X)
B2) Sled Push - 135x50Mx2, 45x50M (300)
C) KB One Leg RDL - 53 x 8,8 (120)
D1) Pallof Press - band x 20,20 (30)
D2) Hanging Leg Raise - bw x 5,5 (30)
E) Leg Curl - 50 x 12,12 (60)
F) Stationary Bike - 10 min @ 10 int - 2.46 miles
Solid workout, I always feel gassed in a good way after the lower body workouts.
A) Stability Ball Leg Curl - bw x 8,8 (60)
B1) KB Jumps - 35 x 3 deadstop + 3 reactive jumps x 4 (15)
B2) Back Squat - 245,255,265 x 5, 295 x 1 (15)
B3) Chins - bw x 3,3,3,3 (150)
C) Hill Sprints - 100M x 3 (120)
D) Crossover Step Ups holding Plate Overhead - 25 x 8,8 (60btl)
E1) RDL - 135 x 8,8 (45)
E2) Ab Wheel Rollout - bw x 4,4 (45)
F) Stationary Bike - 5 min @ 10 int - 1.1 miles
Feeling the crossover step-ups in my hips big time. Hill sprints felt much easier.
A1) Push Press - 115 x 10, 125 x 7, 135 x 4, 145 x 3 (15)
A2) Wide Grip Pull Ups - 3,3,2,2 (15)
A3) Fat Gripz KB Farmer Walks - 53s x 30 seconds x 4 (180)
B1) Upright Row - 60 x 12,12,12 (X)
B2) EZ Bar Curl - 60 x 8,8,5 (90)
C) Crossbody Cable Pull - 30 x 12 x 2, 40 x 8 (90)
First time doing these, not even sure about the name, but they hit my rear delts and upper back hard.
D1) TRX Inverted Rows - 15,15,12,10 (30)
D2) DB Laterals - 10s x 12,10,10,8 (30)
Push press really showed how weak I’ve become, especially with my workout partner doing strict presses with the same weight for more reps. Same with the Pull Ups. Still felt great afterwards.
Thursday June 14, 2018
A) Glute Ham Raise - 5,5 (60)
B1) Back Squat - 205 x 10 x 3 (X)
B2) Sled Push - 135 x 50M x 3 (300)
B3) Barbell Core Rotations - 25 x 12 x 3
I got these in during the 5 minute break after I was done sucking wind. Didn’t watch the clock.
C1) KB One Leg RDL - 35 x 12,12 (60)
C2) GHR Sit Up - 5,5 (60)
D) Stationary Bike - 10 min @ 10 int - 2.51 miles
E) Leg Curl - 60 x 10,10,10 (60)
Held the RDLs at the bottom and really got a good stretch. Also did the leg curls with 2-3 second negatives to really hit the hammies.
Hitting the third heavy Litvisleds set instead of doing a back off third set really took it over the top, as soon as the sled crossed the line I was lying on my back gasping for air for a solid minute. I didn’t like having the core rotations thrown in the middle, it takes so long to recover and I just felt like I was sloppy with them, won’t be doing it again.
