Turning Obsession Into Progress

Training Logs
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321

August/18/2020

Wake Up: 7am

Song of the Day: Big Poppa (BIG)

Workout:
Me:

  • Incline BP - 3RM, Singles @ 3RM with 30s Rest (225, 3 reps)
  • Bottums Up KB Press - 3x5@35
  • BB Curls - 3x5@105

F:

  • Clamshell - 3x10-15
  • Standing Calf Raise - 3x10-15
  • Side Band Hold - 3x15-30s
  • Rear Band Hold - 3x15-30s
  • Step Up - 4x10-24@20
322

August/19/2020

Wake Up: 6am

Song of the Day: Make It Rain (Pop Smoke Rowdy Rebel)

Workout:
Me:

  • Box Jump - 3x5@36in
  • Squat - 5RM@225 (Trying to sit back more, and I feel it more in my glutes, but definitely weaker with this form)
  • BB Twist - 3x30@70

F:

  • Band Pullapart - 3x10-15
  • Ext/Int Rotation - 3x10-15
  • DB Row - 3x10-15
  • BB Shrugs - 3x10-15
  • DB Extension - 3x10-15
323

August/20/2020

Wake Up: 6am

Song of the Day: Make It Rain (Rowdy Rebel & Pop Smoke)

Workout:
Me:

  • BB Row - 3RM, ?x1@3RM (30s rest) (205, 5)
  • Halo - 3x5@35
  • Tricep Extension - 3x5@red band

F:

  • Wide Walk
  • Standing Calf Raise
  • Side Step
  • Reverse Leg Lift
  • Hex Deadlift - 4x6-8@45
324

August/21/2020

Wake Up: 6am

Song of the Day: Pretender (Foo Fighters)

Workout:
Me:

  • Box Jump - 3x5@36
  • Sumo Deadlift - 5RM@255
  • Leg Raise - 3x5

F:

  • Band Pullapart
  • Ext/Int Rotation
  • BB Row - 3x6-8@35
  • Skullcrushers - 3x10@15
  • Heavy Hold - 5s Max @ 145
325

August/23/2020

Wake Up: 6am

Song of the Day: My Sharona (The Knack)

Workout:
Me:

  • Pullup - 6x1@3RM
  • Lateral Raise - 3x8@35
  • Skullcrusher - 3x8@75

F:

  • Wide Walk - green band
  • Standing Calf Raise - 3x10
  • Side Step - Yellow Band
  • Reverse Leg Lift - 3x15
  • RDL - 5RM@55 (I helped her with her form a bit. She was forcing an anterior pelvic tilt as a part of ā€œtighteningā€ her back, but I showed her how to properly brace and keep her back flat and core tight)
326

August/24/2020

Wake Up: 8am

Song of the Day: Son of the Morning (Oh Sleeper)

Workout:
Me:

  • Box Jump - 3x6@36in
  • Deadlift - 3x3@5RM
  • Rollout - 3x8

F:

  • Band Pullapart - 3x10-15
  • Ext/Int Rotation - 3x10-15
  • BB Row - 5RM@65 (Big PR for her!)
  • DB Shrugs - 3x10@25 each hand
  • Band Pushdown - 3x8@red
327

August/25/2020

Wake Up: 6am

Song of the Day: Ghost in the Mirror (MIW)

Workout:
Me:

  • Incline BP - 5x1@3RM
  • Bottomā€™s up KB Press - 3x8@35 (I had to put on gloves for this because my kb is so smooth and slippery, it was killing me to keep it steady and I didnā€™t want to drop it on my head)
  • BB Curl - 3x8@95

F:

  • Clamshell - 3x10-15@Blue
  • Standing Calf Raise - 3x10-15
  • Side Band Hold - 3x10-30s@blue
  • Rear Band Hold - 3x10-30s@blue
  • Step Up - 3x10@10lb each hand
328

August/31/2020

Wake Up: 7am

Song of the Day: Back To It (Jippy)

Workout:
Me:

  • Band Pullapart
  • Ext/Int Rotation
  • BB Row - 3x5-7@165 UP
  • KB Clean and Press - 3x5-7@35 UP
  • Lateral Raise - 3x5-9@45 UP

F:

  • Wide Walk
  • Standing Calf Raise
  • Side Step
  • Reverse Leg Lift
  • RDL - 5RM@55
329

September/1/2020

Wake Up: 6am

Song of the Day: Stricken (Disturbed)

Workout:
Me:

  • Box Jump - 3x5-7@36in
  • Sumo Deadlift - 5RM, 3x10@255, 155
  • Leg Raise - 3x5

F:

  • Band Pullapart
  • Ext/Int Rotation
  • BB Row - 3RM@55
  • DB Shrugs - 3x8-12@25
  • Band Pushdown - 3x8-12@Red
330

September/2/2020

Wake Up: 6am

Song of the Day: Dragula (Rob Zombie)

Workout:
Me:

  • Band Pullapart - 3x10-15
  • Ext/Int Rotation - 3x10-15
  • Weighted Pullups - 3x3-5@BW+25 UP
  • Skullcrushers - 3x8-12@75 UP
  • Halo - 3x10-20@35 UP

F:

  • Clamshell
  • Standing Calf Raise
  • Side Band Hold
  • Rear Band Hold
  • Step Up (She needed to work on her form here. Since we increased the step height, the weight was a bit much for her to balance with)
331

September/3/2020

Wake Up: 6am

Song of the Day: Hold on Til May (PTV)

Workout:
Me:

  • Plyo Jump - 3x8 each leg
  • Step Up - 3x10total@BW+90
  • Russian Twists - 3x30@35

F:

  • Band Pullapart
  • Ext/Int Rotation
  • DB Row - 3x15@10
  • DB Ext - 3x10-15@2.5
  • BB Shrugs - 3x10-15@45
332

September/4/2020

Wake Up: 6am

Song of the Day: Take On Me (a-ha)

Workout:
Me:

  • Band Pullapart - 3x15@Blue
  • Ext/Int Rotation - 3x15@Blue
  • DB Row - 3x15@35
  • Incline BP - 3x5@205 UP

F:

  • Wide Walk
  • Standing Calf Raise
  • Side Steps
  • Reverse Leg Lift
  • Sumo Deadlifts - 3x5@35 (we worked on her form, and it was surprisingly good. Iā€™m proud of how sheā€™s focusing on learning the movements)
333

September/5/2020

Wake Up: 6am

Song of the Day: Meet Me In Montana (Dan Seals)

Workout:
Me:

  • Hex Bar Deadlift - 3x5@275 (This was pretty surprising to me because my legs were very sore from step ups. This felt pretty good, and Iā€™m happy with moving forward)
  • Ab Rollout - 3x19

F:

  • Band Pullapart
  • Ext/Int Rotation
  • BB Row - 3RM@55
  • Skullcrusher - 3x5-8@15
  • Heavy Hold - Various
334

September/7/2020

Wake Up: 8am

Song of the Day: Kill All Your Friends (MCR)

Workout:
Me:

  • Band Pullaparts
  • Ext/Int Rotation
  • Hip/Chest Stretches
  • Hanging Leg Raise

F:

  • Band Pullapart - 5x10-15 (Blue)
  • Sumo Deadlift - 5x5@15
  • Bench Press - 5x5@15
  • Curls - 5x8-12@15
335

September/8/2020

Wake Up: 6:30am

Song of the Day: Blackout (Solence)

Workout:
Me:

  • Sumo Deads - 3x5@245
  • Pullup - 3x5@BW+25
  • BB Row - 3x5@165

F:

  • Wide Walk - 3x8@Yellow
  • Side Step - 3x8@Yellow
  • Rotations - 3x8@Orange
  • Calf Raises - 3x8@BW
336

September/9/2020

Wake Up: 6am

Song of the day: It Will Be Alright (Airplay)

Workout:
Me:

  • Band Pullaparts - 3x10@Blue
  • Ext/Int Rotation - 3x10@Blue
  • Ab Side Static Hold - 3x10s@Grey
  • Chest/Hip Flexor Stretches

F:

  • Band Pullaparts - 5x10@Blue
  • BB Row - 5x5@15
  • RDL - 5x5@15
  • Band Pushdowns - 5x8@Red
337

September/10/2020

Wake Up: 6am

Song of the Day: Wake Me Up (Red Jumpsuit Apparatus)

Workout:
Me:

  • Chinup - 3x8@BW (These reps would be super easy if it wasnt for my 2" pullup bar. That makes it so much more annoying. My grip fails far before my lats/arms do)
  • Hex Deads - 3x5@205 (Didnā€™t want to overdo it here, so I kept it at a weight that would be tiring after, but not hard during)
  • Incline Bench Press - 3x5@205 (I was running out of time, so I rushed my rest, and it made these sets much harder)

F:

  • Wide Walk - Yellow
  • SS - Yellow
  • Rotations - Blue
  • Calf Raises - BW

Iā€™d like to note that I am currently 188lbs, which is absolutely nuts. Back in Feb/March I had several days that I weighed 220lb on the dot. Itā€™s crazy to think Iā€™ve dropped 30+lbs this year.

338

September/11/2020

Wake Up: 6am

Song of the Day: Deep Six (MM)

Workout:
Me:

  • Band Pullapart - 3x10@Blue
  • Rotations - 3x10@Blue
  • Rollout - 3x10
  • Chest/Hip Stretch

F:

  • Band Pullapart - 5x12@Blue
  • Sumo Deads - 5x5@25
  • Bench Press - 5x5@25
  • Curls - 3x10@15
339

September/12/2020

Wake Up: 6am

Song of the Day: Living dead girl (Rob Zombie)

Workout:
Me

  • Pullup - 3x5@BW+25
  • Sumo Deadlift - 3x5@250
  • BB Row - 3x5@170

F:

  • Wide Walk - 3x3@Yellow
  • Side Step - 3x3@Yellow
  • Rotation - 3x10@Blue
  • Calf Raises - 3x10@BW
  • Plank - 3x20s
340

September/14/2020

Wake Up: 6am

Song of the Day: Anaconda (Nicki Minaj)

Workout:
Me:

  • Band Pullapart - 3x10@Blue
  • Rotation - 3x10@Blue
  • Ab Wheel - 3x10@BW
  • Hip/Chest Stretch

F:

  • Band Pullapart - 5x12@Blue
  • BB Row - 5x5@25
  • RDL - 5x5@25
  • Band Pushdown - 5x10@Red