Thought I’d start a log to keep track of my workouts digitally, its easier instead of flipping through paper afterall.
Right now I work out with 2 upper and lower body sessions a week with some general conditioning thrown in on the other days.
Goals are just the general get bigger and stronger while staying respectably lean. Right now I’d guess that I’m about 190-195 at 5’9’’ or so.
7/25/09
General mobility warmup
Dead Squats 315-3
Squats 335-5
355-5
355-6
Hise Shrug
405-20
Deadlift 315-5
345-5
1A)BB split legged squats 135-12
1B)Good Mornings 135-12
1A)135-12
1B)135-12
7/26
Upper body
Some foam rolling and mobility drills
Alternated sets of pullups and inclines starting with pullups
Pullups Inclines
82-5 245-5
92-3 245-5
92-3 245-6
1A)1 arm rows lying on an incline bench 1B) dips
1A)65-10 1B)90-8
1A)65-10 1B)90-8
1A)65-10 1B)90-8
DB Shoulder press 45-12
1 arm Leaning lateral raise 25-6
7/27/09
GPP
little mobility work
60 seconds farmers walk with 85s
60 seconds of burpees
60 seconds of walking around with a 45 plate above my head
60 seconds alternating 1 armed KB swings
60 seconds rest
4 sets
did 20 pullups or so, light abs (hanging leg raises) and some triple crushes with a 15-20 pound med ball
some stretches
Sweated bombs
7/28/09
lower body
Squats 315-3
355-5
365-5
365-5
365-5
Hise Shrug 405-20
Deadlifts 315-5
355-5
1A BB Lunges
1B Good Mornings
1A 135-12 1B 135-12
1A 135-12 1B 135-12
1A 135-12 1B 135-12
7/29/09
Upper body
Barbell Inclines 225-3
245-5
245-5
245-4
it felt heavy
pullups 82-5
90-4
90-4
5 pullups being held down for 3 seconds then releasing then repped out 5 bodyweight pullups
1A)incline 1 armed barbell rows alternated with dips 1B)
1A)65-10 1B) 90-8
1A)65-11 1B) 90-10
1A)65-11 1B) 90-8 good ones 1 more after setting down for a second
shoulder press 50-10 with hanging on the bar 1 armed for 30 seconds in between
50-10
1 armed leaning lateral raise 25-8
25-8
Notes: Legs sore from yesterday somewhat
shoulders feel tight after this workout
pace was faster than usual and usually alternate inclines and pullups
GPP circuit
Kinda just went on the fly on this one, wasnt sure if I was going to work out today. Went downstairs and warmed up a bit then just went with it.
30 seconds burpees
30 seconds horizontal BW rows
30 seconds pushups
30 seconds KB swings with a 50
30 seconds of that exercise where you swing the kb through your legs and catch it by your face
30 seconds standing rows with a band to my face
30 seconds sumo kb deadlift
30 seconds Jumping jacks/abs
30 seconds or so rest
Probably did 5 sets, or so took about 25 min.
Did some planks afterwards mostly on my back to stretch out my hips.
Note: Went into it pretty sore from yesterday.
8/1
GPP
Did a little GGP workout with a friend.
30 seconds burpees
30 seconds heavy bag
30 seconds burpees
30 seconds heavy bag
30 seconds burpees
30 seconds heavy bag
30 seconds rest
6 rounds
Notes: Was sucking wind bad.
8/2
Lower body
Squats 315-3
315-5
335-2
355-5
365-5
365-5
Hise Shrug 425-20
Deadlift 315-5
365-5
1A)Barbell Lunges 1B) Good Mornings
1A) 155-8 1B) 155-8
1A) 155-8 1B) 155-8
1A) 155-8 1B) 155-8
8/3/09
Upper body day
Barbell Inclines 225-3
225-1
245-5
265-5
265-2
255-4
Pullups 73-5
93-5
93-4
6 with someone holding your legs then 2 just BW after
1 armed dumbell incline rows 65-11
65-11
65-12
ALTERNATED WITH dips 90-8
90-10
90-8
shoulder press dumbbells 50-12
50-12
hanging with 1 arm for 30 seconds each 2 sets
dumbbell lateral raises 25-10
25-10
8/4
Light GPP
Just some random KB stuff and warmups and stretches. Nothing to log really.
8/5/09
Squat 315-4
335-5
355-5
365-5
365-5
365-3
DL
315-3
355-2
375-5
BB lunges 1A BB Good Mornings 1B
1A) 155-10 1B) 155-10
1A) 155-10 1B) 155-10
1A) 155-10 1B) 155-10
8/6/09
Upper body
Barbell Inclines
225-3
225-1
255-2
265-1
Pullups
73-3
93-3
93-3
73-3 4 BW
1A) Dips 1B) Incline 1 armed dumbbell Rows
1A)90-4 1B) 65-6
1A)90-4 1B) 65-6
1A)90-4 1B) 65-6
Shoulder press
50-12
Leaning lateral raises
25-8
Notes: Felt very heavy with the inclines so I decided I mighta burnt myself out this week so I cut the volume a good amount.
The pullups felt pretty good.
I havnt lifted since Thursday.
I ran the falmouth road race sunday. Its 7 miles.
Finished in a little under an hour 30.
Holy shit you should train for that kinda shit. Soooo sore.
Worked up to 315 and my joints are still blasted so I held off and said I’ll give it more time.
So glad thats only once a year.
8/15
Lower Body
Squats
315-4
325-2
355-5
375-5
375-2
Hise Shrug
460-20
Deadlift
315-1
355-1
355-5
Static lunges and leg curls on a med ball
1A) 135-5 1B)GM 135-5
1A) 175-8 1B) GM 175-5
2 sets of leg curls on med ball single legged
10
7
8/16
Upper body
245-2
255-4
245-5
245-3
pullups
52-4
73-5
73-4
5 BW
1A) Dips with 2 seconds pause 1B) 1 armed db rows inclined
1A) 45-10 1B) 50-10
1A) 45-10 1B) 50-10
1A) 45-10 1B) 50-10
Notes inclines felt heavy
last set of dips was hard
very draining today
Have been working overtime this week, not to make an excuse for training, but I’ll use it as an excuse to update less.
8/18
Legs
Squats
8-315
8-315
8-315
8-315
Hamstring curls using a med ball
8 a side
8 a side
8 a side
Note:Knee +legs were feeling off,
8/19
Did some curls and some overhead pressing work.
Couple sets of muscle ups about 5 a set.
Note: This ended up being a somewhat light week after overreaching a bit last weekend. I’ve been doing this workout or close to it for a while now so will probably change it up this upcoming week.
Prob drop the weight a bit and add more volume, sets reps. Well see
8/22
Lower Body
Squats
315-3
335-3
355-8
335-8
335-8
335-8
Hise Shrug
425-20
Deadlift
315-5
315-5
315-5
1A)Dumbbell lunges alternating 1B)1 Leg curls on a med ball
1A)45s 10 a leg 1B)10 a leg
1A)45s 10 a leg 1B)10 a leg
1A)45s 10 a leg 1B)10 a leg
8/23
Upper Body
Incline Barbbell Bench
225-8
245-5
225-8
225-6
225-4
Pullups
52-8
73-5
50-6
50-5
50-5
1A)Dips 1B)1 armed dumbbell rows on an incline 2 second pauses at top of movement for both
1A) 45-10 1B) 45-10
1A) 45-9 1B) 45-10
1A) 45-7 then 4 BW 1B) 45-10
Notes: Less rest than usual due to lifting with a partner