Training Log Archive: RASPUTINIn the 7 days ending Dec 28, 2014:
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Sunday Dec 28, 2014 #
Note
slept:7.5 weight:227lbs (sick)
woke up too early, but rested. Mrs. still on bed rest.
Cold feels like it is 95% gone but still some coughing and congestion. mild. chest still sore!
Cold feels like it is 95% gone but still some coughing and congestion. mild. chest still sore!
Rowing (erg) 7:39 [3]
2000m
first 1000 at ~1:55-2:00/500
3rd 500 stayed at ~1:50
4th: 1:45 started to burn
Damper ~8
PM3
26-28 s/m
hit wrong button. no splits. not sure what a good 2k TT effort would be now. 1:50/500?
Lungs still recovering from cold. Not a good day to go hard.
Right now I am way out of shape and a weak clueless rower.
Next year on this day I will be very fit and a pretty decent rower.
first 1000 at ~1:55-2:00/500
3rd 500 stayed at ~1:50
4th: 1:45 started to burn
Damper ~8
PM3
26-28 s/m
hit wrong button. no splits. not sure what a good 2k TT effort would be now. 1:50/500?
Lungs still recovering from cold. Not a good day to go hard.
Right now I am way out of shape and a weak clueless rower.
Next year on this day I will be very fit and a pretty decent rower.
Cycling (Gym Spin bike) 1:00:00 [3]
shoes: NB Trail Minimus 10v2
calabasas club
gym spin bike
strictly zone 1-2
gym spin bike
strictly zone 1-2
Saturday Dec 27, 2014 #
Strength Training 15:00 [3]
calabasas tennis swim
situps
back extension
cable crunches
situps
back extension
cable crunches
Cycling (gym spin bike) 35:00 [3]
shoes: NB Trail Minimus 10v2
Returning to the Pain Cave after ~4 months away.
ramp up next couple weeks.
5' wup
2' hard, 4' easy x5
ramp up next couple weeks.
5' wup
2' hard, 4' easy x5
Rowing (erg) 5:00 [3]
just warmup ez 2:00 pace
Boxing Drills/Striking 10:00 [3]
speed bag
heavy bag
heavy bag
Note
slept:10.0 weight:225lbs (sick)
chest is Nuked
Friday Dec 26, 2014 #
Note
slept:10.0 weight:221.5lbs (sick)
cold symptoms going away.
haven't felt too weak, but I know I'm not 100%.
one more mellow day at least. good timing since I'm stuck at home.
haven't felt too weak, but I know I'm not 100%.
one more mellow day at least. good timing since I'm stuck at home.
Strength Training 1:15:00 [3]
garage
BARBELL BENCH PRESS
Warmup: 95, 95, 135x10; 185x5
MAIN:
Build to heavy single, ~95%+ 1RM
185x5
225x3
245x1
265x1
was slow so stopped. reality check. still getting over cold virus.
and not 100% recovered from shoulder workout a few days ago.
ok!
225x8
185x20. ( PR )
185x18
185x15
135x25
realized my grip was an inch too narrow on the singles.
doh! 1.5 inches wider on 185 made huge difference. noted.
barbell wrist curls both sides 3xmax reps
BARBELL BENCH PRESS
Warmup: 95, 95, 135x10; 185x5
MAIN:
Build to heavy single, ~95%+ 1RM
185x5
225x3
245x1
265x1
was slow so stopped. reality check. still getting over cold virus.
and not 100% recovered from shoulder workout a few days ago.
ok!
225x8
185x20. ( PR )
185x18
185x15
135x25
realized my grip was an inch too narrow on the singles.
doh! 1.5 inches wider on 185 made huge difference. noted.
barbell wrist curls both sides 3xmax reps
Thursday Dec 25, 2014 #
Note
slept:8.0 weight:219.5lbs (sick)
playing servant at home this week with alla on bed rest.
MERRY CHRISTMAS NAUGHTY MONKEYS!
MERRY CHRISTMAS NAUGHTY MONKEYS!
Mobility 15:00 [3]
roller, squat therapy, 10lb dbell counterweight. r side of back/hip still tight.
Strength Training 1:30:00 [3]
shoes: NB Trail Minimus 10v2
6pm
zero carbs in last 22hrs
condo monkey bars
PULLUPS
10-10-10-15-15.
Garage
DEADLIFTS
Warmup: 135x10, 225x5, 275x5, 315x2
Heavy Singles
335-355. 365 didn't want to go up so didn't force it. just exposure.
short rest, then 225x20
PR, had more.
POWER CLEANS
135x5, 155x3
Clean Pulls, just 155
BENT OVER BARBELL ROWS
3 Sets of 10: 135
RDLs
3x10
135-155-175
10xshrugs x3
zero carbs in last 22hrs
condo monkey bars
PULLUPS
10-10-10-15-15.
Garage
DEADLIFTS
Warmup: 135x10, 225x5, 275x5, 315x2
Heavy Singles
335-355. 365 didn't want to go up so didn't force it. just exposure.
short rest, then 225x20
PR, had more.
POWER CLEANS
135x5, 155x3
Clean Pulls, just 155
BENT OVER BARBELL ROWS
3 Sets of 10: 135
RDLs
3x10
135-155-175
10xshrugs x3
Wednesday Dec 24, 2014 #
Note
slept:8.0 weight:220.6lbs (sick) (rest day)
full blown cold
slept like a baby. woke up a few times to hit the head, but otherwise slept well. zero back or stomach pain. go figure! still trying to figure that one out.
Had to cancel Christmas trip in Portland.
w/ Mrs. at hospital on bed rest for next week.
spent day at hospital. A admitted at 10, released at 5.
slept like a baby. woke up a few times to hit the head, but otherwise slept well. zero back or stomach pain. go figure! still trying to figure that one out.
Had to cancel Christmas trip in Portland.
w/ Mrs. at hospital on bed rest for next week.
spent day at hospital. A admitted at 10, released at 5.
Tuesday Dec 23, 2014 #
Note
slept:8.0 weight:221lbs
slept a bit better, but still woke up, slept on couch. sinus/throat.
Strength Training 1:15:00 [3]
(sick) shoes: Inov8 Olympic Lifting Shoes
garage
mild head cold, some throat clearing but ok
BACK SQUAT
warmup: 45-95-135x10...-185x5, 225x5
Main:
Singles: Build to ~95% 1RM. 245-265-275-285.
285 slow low middle. Def 95-100% of max today. Ties PR.
Then some volume at 185: 10-10-10. (oly stance deep)
BARBELL SHOULDER PRESS
Warmup: bar x10/25lb DBs x10,
Main: just some volume for HT. 65-85-95-105...x10, 95 all short rest
Shoulders feel fine, tight in the joint. Progress. Ready to carefully resume some overhead pressing. Maybe another month of hypertrophy and greasing the groove before any consistent strength work.
DBBC: 25-30-35-40x10
mild head cold, some throat clearing but ok
BACK SQUAT
warmup: 45-95-135x10...-185x5, 225x5
Main:
Singles: Build to ~95% 1RM. 245-265-275-285.
285 slow low middle. Def 95-100% of max today. Ties PR.
Then some volume at 185: 10-10-10. (oly stance deep)
BARBELL SHOULDER PRESS
Warmup: bar x10/25lb DBs x10,
Main: just some volume for HT. 65-85-95-105...x10, 95 all short rest
Shoulders feel fine, tight in the joint. Progress. Ready to carefully resume some overhead pressing. Maybe another month of hypertrophy and greasing the groove before any consistent strength work.
DBBC: 25-30-35-40x10
C • almost 11
Monday Dec 22, 2014 #
Note
slept:6.0 weight:220.7lbs (sick) (rest day)
barely any sleep
throat super sore, painful to swallow
got up at least 5 times to piss. YAY!
pissed out over 5 lbs overnight. Went to bed at 227.
Definitely a PR.
PPR?
otherwise I feel fine.
throat super sore, painful to swallow
got up at least 5 times to piss. YAY!
pissed out over 5 lbs overnight. Went to bed at 227.
Definitely a PR.
PPR?
otherwise I feel fine.
C • Bam! 3