Training Log Archive: RASPUTINIn the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
Note
slept:10.0 weight:215lbs
Strength Training 1:30:00 [3]
shoes: NB Trail Minimus 10v2
calbasas tennis swim club gym
wup
Main
BENCH PRESS barbell, flat bench
warmup pushups, dbells, 95-135x10; 185x5, 205x5
Main:
5x5:
225-225-225-225-225
matches lifetime best. For some reason I never did more. Today I felt like I could go 230 but no spotter, amd it would be ~ 5RM just weak old retired 70s TV actor dudes walking around gym.
SS w db bc 35-35-40-40-40-40-45s
Incline dumbbell BENCH PRESS
40-45-50-60 x 10
ss BC
db shrugs x 10: 70-75-75. light. easy on shoulder.
Standing calf raise machine. full ROM feels soooo good
180lbs x 8 sets of 20
barbell wrist curl 65-85-85 x10
light Yates Row sets of 10, squeezing at top.
cable tri press-down 6 sets of 10-20. need to add more volume there.
nauseous, headache, going to puke intensity today
wup
Main
BENCH PRESS barbell, flat bench
warmup pushups, dbells, 95-135x10; 185x5, 205x5
Main:
5x5:
225-225-225-225-225
matches lifetime best. For some reason I never did more. Today I felt like I could go 230 but no spotter, amd it would be ~ 5RM just weak old retired 70s TV actor dudes walking around gym.
SS w db bc 35-35-40-40-40-40-45s
Incline dumbbell BENCH PRESS
40-45-50-60 x 10
ss BC
db shrugs x 10: 70-75-75. light. easy on shoulder.
Standing calf raise machine. full ROM feels soooo good
180lbs x 8 sets of 20
barbell wrist curl 65-85-85 x10
light Yates Row sets of 10, squeezing at top.
cable tri press-down 6 sets of 10-20. need to add more volume there.
nauseous, headache, going to puke intensity today
Mobility 15:00 [3]
stretch, yoga, roll, lax ball etc on floor while watching the movie Hanna
Saturday Nov 1, 2014 #
Note
slept:8.5 weight:212.5lbs
4 IPAs last night w cousins. too much. the wilshire & karaoke.
hung over. No more beer for a while.
hung over. No more beer for a while.
Strength Training 1:00:00 [3]
garage
DEADLIFT
barefoot, in socks.
warmup bar-135-225x 5, 275x5, 295x1
5 sets of 5:
305-305-315-315-315
PROGRESS!! feel stronger on left low back than right. pattern.
need to identify amd nip in the bud. noticed doing single leg dbell deadlifts too.
headache all day.
DEADLIFT
barefoot, in socks.
warmup bar-135-225x 5, 275x5, 295x1
5 sets of 5:
305-305-315-315-315
PROGRESS!! feel stronger on left low back than right. pattern.
need to identify amd nip in the bud. noticed doing single leg dbell deadlifts too.
headache all day.
Mobility 15:00 [3]
Friday Oct 31, 2014 #
Note
slept:7.0 weight:212lbs (rest day)
woke up to #1 3-4x last night.
not best sleep.
Feeling good though! Mentally refreshed. Happy with strength gains this month, and joint health. Right on pace for lifetime bests in all lifts within a month or two max. Cousins in town tonight.
not best sleep.
Feeling good though! Mentally refreshed. Happy with strength gains this month, and joint health. Right on pace for lifetime bests in all lifts within a month or two max. Cousins in town tonight.
Thursday Oct 30, 2014 #
Note
slept:8.0 weight:209.8lbs
6 PM
Hike 20:00 [1]
with Alla right after work
7 PM
Strength Training 1:30:00 [5]
weight:213lbs shoes: energy boost 6/2013
garage
BACK SQUAT
Warmup 45-95-135
main: 5-5-5-5-5-5 (6 sets of 5)
185-185-205-205-215-225 , ****PROGRESS****
135x10. R quad, lateral tight. stopped.
(superset)
# SHOULDER PRESS
10 x 10 dumbbell shoulder press
25-25-30-35-40-
40-40-40-40-40
I need more dumbbells at home. These are way too light.
jungle gym:
PULLUPS
(DEAD HANG as usual)
15-15-15-15-15
Lifetime PR? and last time weighed ~ 170-180lbs!
5 sets of 15. happy. progress!!!
BACK SQUAT
Warmup 45-95-135
main: 5-5-5-5-5-5 (6 sets of 5)
185-185-205-205-215-225 , ****PROGRESS****
135x10. R quad, lateral tight. stopped.
(superset)
# SHOULDER PRESS
10 x 10 dumbbell shoulder press
25-25-30-35-40-
40-40-40-40-40
I need more dumbbells at home. These are way too light.
jungle gym:
PULLUPS
(DEAD HANG as usual)
15-15-15-15-15
Lifetime PR? and last time weighed ~ 170-180lbs!
5 sets of 15. happy. progress!!!
Wednesday Oct 29, 2014 #
Note
slept:7.0 weight:213lbs (rest day)
needed more sleep
esp after that kind of workout
bulletproof coffee w scoop collagen
no food in the fridge. not ideal after last night. need to rebuild!
Throwback Wednesday:
The time I lead the duathlon and went the wrong way...for miles..bringing along Mari Chandler and Donato. Then hit the bike and broke my chain. Fun day!
http://www.seaotterclassic.com/index.cfm/hot_news_...
esp after that kind of workout
bulletproof coffee w scoop collagen
no food in the fridge. not ideal after last night. need to rebuild!
Throwback Wednesday:
The time I lead the duathlon and went the wrong way...for miles..bringing along Mari Chandler and Donato. Then hit the bike and broke my chain. Fun day!
http://www.seaotterclassic.com/index.cfm/hot_news_...
Tuesday Oct 28, 2014 #
Note
slept:8.0 weight:211.3lbs
feeling better this morning. joints happy. glad I waited an extra day for this workout. it's going to be a big-time tear-down.
Mobility 10:00 [3]
7 PM
Strength Training 1:45:00 [3]
weight:213.5lbs shoes: NB Trail Minimus 10v2
garage
DEADLIFT HEAVY
conventional. no sumo DL this year. might switch to sumo next month, just to move heavier weight, get to 400 safely.
long warmup: 45-95-135x10, 185, 225, 275x5
ss w/: db bc x10: 25-30-35-35-35-40
main:
5-5-5-3-2-2-1
300-305-305 x5
315 x3
325x2
335x1
345 slow at bottom so dropped it. just not ready for max-out.
added 225x10.
...
POWER CLEAN
1-1-1-1-1
135-135-135-155
135 super light
BENCH PRESS
(FLAT, BARBELL)
Warmup 45-95-135-x10, 155, 75x5
alt w DBC 35x10 (5 sets)
maing
5x10: 185
ran out of time. wanted to do more. definite strength GAIN.
ss w 5 sets of HC 35-40
DEADLIFT HEAVY
conventional. no sumo DL this year. might switch to sumo next month, just to move heavier weight, get to 400 safely.
long warmup: 45-95-135x10, 185, 225, 275x5
ss w/: db bc x10: 25-30-35-35-35-40
main:
5-5-5-3-2-2-1
300-305-305 x5
315 x3
325x2
335x1
345 slow at bottom so dropped it. just not ready for max-out.
added 225x10.
...
POWER CLEAN
1-1-1-1-1
135-135-135-155
135 super light
BENCH PRESS
(FLAT, BARBELL)
Warmup 45-95-135-x10, 155, 75x5
alt w DBC 35x10 (5 sets)
maing
5x10: 185
ran out of time. wanted to do more. definite strength GAIN.
ss w 5 sets of HC 35-40
Monday Oct 27, 2014 #
Note
slept:8.0 weight:209lbs (rest day)
glutes, lb, hammies quads still a bit tired/sore.