T Nation

Mkral55 2019 Log


#21

05 FEB 19

BW 246.0

Conventional deadlift
95 x 6 (double over)
145 x 3
185 x 3
235 x 3
275 x 3
305 x 3 (mixed)
335 x 3
365 x 3 x 2
325 x 3
285 x 3
245 x 3
205 x 3

Leg press single leg (left)
118(empty sled) x 10 x 2
143 x 10 x 2
163 x 10
183 x 10
203 x 10
223 x 10
243 x 10
258 x 10
273 x 10 x 2
273 x 10 x 2 concentric only

Hip add. machine
60 x 20 x 3

Leg curls single leg
Worked down the stack in 10s to 84x10
Then worked down the stack in 10s bilateral a few more

No abs, can feel cramps comin already.

Also passed on cardio, this was a longer session (1:20ish) and my heart rate was up for most of it.


#22

15 FEB 19

Leg press
Worked up to 636 x 25

DB split squat
10s, 15s, 20s, 25s, 30s x 5 each

Straight leg calf raise superset with bent knee calf raise 10 each 4 rounds

SL leg ext x 25
Bilateral leg curl x 20
5ish rounds

Some abs

Health and weather have kept me out of the gym for 10 days, real unhappy with that. Weather was gym closures for -60 degree and snow, and health was a bone marrow biopsy in my pelvis. Hips have been pretty sore from nothing physical but a bunch of snow shoveling

The knee is also generally kinda angry. Silver lining today is: I think Bulgarian split squats are gonna be awesome work for it.


#23

18 FEB 19

DB bench
50s x 20
60s x 15
70s x 15
75s x 10 x 5 (1m rest times)

Ez bar skullcrushers: 60# x 20
SS with DB pec fly: 20s x 12
3 rounds

Band tricep ext x 15 each
SS with TRX push up, wide x 10
4 rounds

Chest press machine
Low/ wide
25 x 4

Bunch of SL ext

Exhausted today, almost didn’t make it in. Glad I did, would’ve been disgusted with myself.


#24

19 FEB 19

Treadmill warmup 5m

Treadmill jog/brisk 10m mile

Assisted Chins, neutral grip
Worked up from full stack in triples, fast rests til weight got heavyish, then 1m rest, the 3m rest before last set: 230 x 3 (BW-assistance)

Lat pulldowns, wide
60 x 15
72 x 15
84 x 15
96 x 15
108 x 12 x 3

Cable curls, nuet. Grip, single arm
No rest between arms
5 rounds of 15 each

Cable seated row, narrow OH grip
84 x 15 x 4

Biangular lat row machine
Worked down stack in 10s
Didn’t log weight/sets. Something like 10 sets, 2/3rds down the stack

Track walk cool down

Knee wasn’t allowing a 1.5m time push, so just got the heart rate up for a bit. Overall happy with my back work, I’m fine going easy on cardio and no leg work.


#25

20 FEB 19

5m treadmill warmup

Stair stepper fitness test: 6m

Stair stepper heart rate >=140: 9m

Quick water break

Stair stepper heart rate >=160: 22m
HR ~165: 8m

Treadmill cool down

The stepper fitness test rated me as Poor. Not surprised haha. I’ve been debating a while about mentioning my cardio shape as a possible symptom to my docs. Hesitant because it feels like a cop out. On the other hand, I’ve had full body CT, pet scan, bone marrow biopsy and a million blood tests and no results, so we will see.


#26

21 FEB 19

Seated Arnold press
30s, 40s, 50s, 55s, 60s x 8

Rear delt reverse fly x 10
Superset with
DB lateral raise x 10
4 rounds

Circuit:
A; lying should ext/isn’t rotation w 10# x 10
B: exercise ball crunch x 12
C: hanging leg raise, straight leg x 10
4 rounds

Had 20 extra minutes in the day and snuck this little guy in.


#27

25 FEB 19

5m treadmill warmup

1.5 mile: 20:27

Smith machine bench: feet up
Bar x 15
+50 x 15
+90 x 15
+120 x 15
+140 x 15
+160 x 15
+180 x 15
+200 x 8 (gross)
Dunno what the ‘bar’ weighs, not too concerned

Narrow grip
+90 x 12 x 5

Cable crossovers x 12
SS w/ tricep band ext x 15 each
5 rounds

Pec fly machine
12 x 5

Dip machine
80 x 15
110 x 15
140 x 15
170 x 15
200 x 15

Feel like boiled shit today. Knee was kinda fresh due to missing Friday last week (client cancel), but I took care of that with running.

I expect to be under 20m here on out


#28

26 FEB 19

Treadmill warmup 4m

Pendlay Rows
45 x 10
95 x 10
115 x 10
135 x 10
155 x 10
175 x 10
190 x 8

Underhand grip
135 x 10 x 3

Assisted chins, neutral grip
186 for 10 triples, 30s rest

SL ext (bum wheel)
Bottom half reps (painful lockout today)
36 x 20 x 4
48 x 20 x 2
60 x 20 x 2
72 x 20 x 2
84 x 20 x 2

Seated cable row
84 x 15 x 6
(Very little rest, easy weights)

I’ve always sucked at BB rows, so those numbers aren’t even super depressing. Chin up strength has notched up a bit also.

Leg exts: every set burned the same, same RPE. I wonder if I’m better served so I more frequency/volume at the lower weights, or keep trying to push weight up? There was a nearly 2 year span where I was outright unable to do a leg extension, so I’m ready to push it, but don’t want to overextend. Will do some research.

If anyone following has input I’d love to hear


#29

01 MAR 19

5m treadmill warmup

Bilateral leg press
Worked up in 10s from empty sled by 45% increments to
798 x 20

DB split squat
15s x 5 each
20s x 5 each
25s x 5 each
30s x 5 each x 3

Lying leg curls, bilateral
30 x 12
40 x 12
50 x 12
65 x 12
80 x 12
95 x 12

PF leg press machine calf raises
10 straight, 10 bent knee, 3 rounds @full stack

Leg ext, bilateral, 1m rest times
Worked down the stack in 15s, starting at 70#
10 sets ending at 205 x 15

Stair stepper
8m @ >160 bpm

Treadmill cool down

Gym was too full for circuit work so I did more strength based stuff. Felt fairly good. I haven’t had that hard of a leg press set in a while either.

See how this has the knee/hip feeling over the weekend.


#30

05 MAR 19

5m treadmill warmup

Bench
45, 95, 115 x 15
135 x 10
185 x 3
225 x 3
255 x 3
275 x 3
290 x 6
200 x 10 x 3

EZ bar skulls: 80 x 15
Superset
DB fly: 20s x 12
4 rounds

Tricep cable pushdown, rope handle
Worked down the stack in 20s til I couldn’t get 20 anymore, short rests (<1m): too set 120 x 10

SL ext, bottom half
24 x 25 x 2
36 x 25 x 2
48 x 25 x 2
60 x 25
72 x 25
84 x 6 (pain)

Track walk cool down

Coulda did more chest/tri after shutting down knee work. Pretty mediocre day, was nice to try a strength set (290 x 6) on bench.

I think I’ll work out an actual program in a month or two, just need to keep getting quality work in consistently til then.


#31

06 MAR 19

5m treadmill warmup

Stairs
3m ramp up
10m ~145 bpm
10m ~155 bpm
5m ~180 bpm
2m cool down (~170 bpm)

Assisted Chins
Wide neutral grip
150 x 5
165 x 5
180 x 5
195 x 5
210 x 5
225 x 5
240 x 4

DB rows
75 x 15 each x 4 rounds

Lat pd, moderate neutral grip
Bottom half reps, squeeze at bottom
Worked down stack in 10s, 7 sets
Last set 140 x 8

Straight arm cable pd
40 x 10
55 x 10 x 4

Knee took a while to warmup but the stairs were fine. Laying off single leg stuff til I meet up with my PT.

A note on my pace: this was 1h including 35 minutes of warmup and cardio, so pretty fast overall, which is what I’m aiming for atm


#32

07 MAR 19

Band OHP
Heavy band x 15 x 4

Band circuit
A: SA lateral
B: SA front
10 each, 4 rounds

Band pull apart
4 x 15

Ab circuit
A: hangin leg raise x 12
B; crunch machine x 12
4 rounds

Arnolds
35s x 10
40s x 10
45s x 10
50s x 10
55s x 10

Rev DB fly, rear delt
20s x 15 x 3

Lying shoulder int/ext
10s x 10 x 4

30m stairs
Warmup: 8m >140
8m>160
8m>175
3m break (dropped to 150)
3m spring (peaked at 189)

Treadmill cd

Odd exercise order is due to training someone else and hopping in. Worked well enough.

Knee took longer to warm up today, and doesn’t feel stable. See how this goes tomorrow with bilateral leg day.


#33

13 MAR 19

DB bench
40s x 10
50s x 10
60s x 10
70s x 10
75s x 26

Db fly/Db skulls
30s x 10/15 x 4

Machine chest press
Bottom half reps
4 sets of 15

Band tricep ext, single arm
15 each x 4

TRX push-ups
3 sets of 12

Dip machine
3 sets of 15

Smith machine bench
Slight incline, wide grip
4-5 sets of high rep, forget weights

Half hour of steps
~160 bpm

Treadmill cd

Been considering it, today’s steps made my mind up. Bpm stayed at 160 without any real effort. Wasn’t even breathing hard. Time to mention it as a possible symptom.

As for the knee, gonna try out some light work on Friday, maybe.


#34

14 MAR 19

Some abs while waiting for clients
Hanging leg raise x 12
Crunch machine x 10
4 rounds

Assisted Chins
150 x 10
165 x 10
180 x 10
195 x 10
210 x 8

Lat pulldown machine/row machine
10/12 x 4

TRX reverse fly x 10
Cable curl x 20
3 rounds

Cable lat pulldown, narrow bottom half
4 x 15

Cable row
4 x 10

Should be clear to get back in on Monday. Keeping an eye on health issues still, no updates there.


#35

01 APR 19

Bench
Worked up to 5RM: 315
185 x 8 x 5

Decline DB Fly/Skull
20s x 15/25 x 4

Chest press machine
5 sets of 20, last one was to failure

20m stairs
(Bpm est: 130-175)

Bunch of SL ext

Gross. Health/schedule played a part but I’m not happy missing that much time. Just not gonna get me where I want to be. On the plus side this is why I started this log: had I not had it documented I woulda thought I missed a week, called it a Deload, no big deal.

Going forward


#36

02 APR 19

30m stairs, bracketed with treadmill warmup/cooldown

8m ramp to 150bpm
8m @150
4m @170
4m @160
4m @180
2m ramp down

Considerably more effort to get the same bpm, maybe the health is looking up. Back/bicep work later today.


#37

02 APR 19

Assisted Chins
150 x 10
160 x 10
170 x 10 x 4
160 x 10

DB rows
85s x 15 each x 3

Lat PD
Underhand close grip, slow eccentric
4 or 5 sets of 12

Bi angular row machine
3-5 second eccentric
5 sets of 10


#38

04 APR 19

Treadmill warmup

Leg press
Worked up in 10s
798 x 15 x 3 one min rest times
5 pps x 30

Leg curl seated
6 sets of 15

Circuit
A: glute donkey kick machine x 6
B: hip add x 20
C: hip ab x 20
4 rounds

Called it a day. Knee felt wierd so I didn’t wanna risk irritating it. Sure enough by the time I waddled out to my car it was a little angry. Feels like a decent day overall though.


#39

09 APR 19

Bench
330 x 1 (was trying a 3RM but wasn’t gonna get it so left em in the tank)
225 x 8 x 4

DB fly/DB skulls
20s x 15/25 x 4

Close grip paused bench
Feet up
135 x 8 x 3

Tons of SA cable tricep ext, cluster sets to failure a few times

Chest press machine
High elbows, slow eccentric
108 x 10 x 5

I knew 330 was a little ambitious but oh well. It framed up where I want my heavy work sets for now (275-315ish)


#40

11 APR 19

5m treadmill warmup

Assisted Chins
Neutral grip
145 x 5
160 x 5
175 x 5
190 x 5 x 10
1m sets, ~50s rest 10s work

Lawnmowers
75s x 20 each x 3
~2m sets 1:30/0:30

Row machine clusters
Single arm, no rest between
70 x 10 x 3 each
4 rounds, 1.5m rest between clusters

Cable Lat PD, wide grip long paused slow eccentric x 10
Superset with straight arm PD x 6
1m rest
3 rounds

Hammer strength front pulldown
40 x 15
50 x 15
60 x 15
70 x 15(near failure)

Stairs at 160 for 30m

5m treadmill cd