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Display Name Post: ARobb's Training Log        (Topic#28321)
ARobb
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Total Posts: 773
11-26-11 12:27 AM - Post#713692    



Because I keep losing my pen...

Generally I train in an attempt to increase absolute strength and power for highland games. Every now and then the Air Force decides I need to prove I can run, so I do a bit of that too.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 11-26-11 04:19 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-26-11 12:28 AM - Post#713693    



10 p.m. workout after a day at the zoo with my brother and his family.

Warm up - foam roll, stretch, two rounds of 10 swings, five GS, five push ups and five half kneeling presses each side with the 16kg KB.

Clean and Jerk - 95 x 2, 3, 5, 5, 115 x3, 135 x 2
Bench Press - 135 x 10, 175 x 5, 3, 2, 3, 135 x 5
Front Squat - 135 x 5, 185 x 3, 205 x 2, 185 x 3
RDL - 225 x 3 x 3
Suitcase and single leg DL - 24kg x 1, 2, 3, 1
Rainbows - 65 x 10

Reverse curls - 45 x 10
Curls - 35 x 5

I've been playing around in the garage gym after recovering from a working vacation and a sinus infection. Pushing more volume on Clean and Jerk, Bench Press and Front Squat feels good so I'm going to roll with it and see where it takes me.

Keeping with the curls as they seem to help me avoid the minor yet annoying issues I keep having with my biceps and forearms.

"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 11-26-11 04:23 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-26-11 09:26 PM - Post#713763    



Warm up: batwings - 5, 20 second holds with 35# in each hand. Two rounds of 10 swings, 5 GS, 5 push ups and five half kneeling press per side all with 16 kg.

Clean and Jerk - 95# for 2, 3, 5, 5 115# x 3 135# x 2
Bench Press - 135# x 10, 185# x 5, 3, 2 155# x 3, 5
Front Squat - 135# x 5, 185# x 3, 205# x 2, 185# x 3
RDL - 225# x 3 (3 pull ups after every set)
Square Dance (suitcase DL and Single leg DL) - 1, 2, 3, 1 x 20 kg.
Rainbows - 65# x 10
Curls - 35# x 5 each arm
Reverse Curl - 45# X 10

"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-27-11 03:25 PM - Post#713824    



Foam rolled and stretched, then one round of the warm up, a few batwing holds and some suitcase and single leg deads.

Ran for 20 minutes breathing only through my nose. I traveled approx. 1.5 miles.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 11-27-11 03:25 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-28-11 12:44 PM - Post#713891    



After noticing a vast improvement in the quality of each rep during the suitcase/single leg deadlifts yesterday I've decided to do them as part of my warm up. In pre-log workouts I've never noticed doing them first having a negative effect on the heavier barbell lifts but not surprisingly the quality of the singles suffers a great deal at the end of the workout.

To save space I'm just going to start calling it "The Warm Up" but I'd like to have a record of what that is:

Foam Roll back, armpit, thighs and glutes. Sprinter stretch, Tactical Frog, Hamstring Stretch, Calf and Hip Flexor stretches. Shoulder Dislocates, Stevo chest stretches, neck and shoulder rolls.

Batwings - 5 x 20-30 seconds with 35 pounds.

Humane Burpee + Press - 10 Swings, 5 Goblet Squats, Inchworm to plank, 5 push ups, Inchworm to standing, Clean and lunge to half kneeling, 5 presses, rise with bell locked out, repeat other arm. 16kg x 2 rounds

Square Dance - Suitcase deadlift, single leg deadlift, ground bell and switch sides. 20 or 24 kg for 1, 2, 3, 1.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 11-28-11 12:45 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-28-11 07:13 PM - Post#713954    



The Warm Up

Clean and Jerk - 95 x 2, 3, 5. 115 x 5, 3. 135 x 2.
Bench Press - 135 x 10. 185 x 5, 3, 2, 3.
Front Squat - 135 x 5. 185 x 2, 3. 205 x 2. 185 x 3.
RDL - 245 x 3 x 3 (three pull ups after every set)
Rainbows - 65 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-29-11 08:32 PM - Post#714111    



The Warm Up - Used 24kg for suitcase work, still need to use the 20.

Clean and Jerk - 115 x 5. 135 x 2, 3. 115 x 5
Bench Press - 135 x 5. 185 x 2, 3, 5, 3, 2.
Front Squat* - 185 x 2. 205 x 3. 185 x 2. 205 x 3.
RDL - 245 x 5 x 2.
Pull ups (After RDL sets) - 2 x 2, 3.
Rainbows** - 65 x 10.

Curls - 35 x 10 each arm
Reverse Curls - 45 x 10

*The second triple was possibly a little much, but tomorrow is another easy run.

**Adjusted my form to hold the bar lower, this allowed for a more range of motion and was harder on the abs.

Yesterday I had to cut the curls short for my daughter's ballet class, they felt really easy tonight, I may continue doing them every other night.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 11-29-11 11:21 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
11-30-11 07:02 PM - Post#714273    



Shortened The Warm Up to one round, then went on an easy run breathing only through the nose. I covered slightly over 1 and 3/4 miles in 20 minutes.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
AAnnunz
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Total Posts: 24932
11-30-11 07:59 PM - Post#714289    



Nice routine, buddy. "The Warmup" is a workout in itself.
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.


 
ARobb
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Total Posts: 773
11-30-11 11:09 PM - Post#714302    



  • AAnnunz Said:
Nice routine, buddy. "The Warmup" is a workout in itself.



Thanks, it's assembled from parts that are only slightly stolen...


So far it's going well, but it's only the first week.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
12-01-11 08:24 PM - Post#714418    



The Warm Up - went back to the 20kg for suitcase work.

Clean and Jerk - 115 x 2, 3, 2, 3. 135 x 2, 3.
Bench Press - 135 x 5. 185 x 5 x 2. 155 x 10
Front Squat - 155 x 5. 185 x 3. 205 x 2. 155 x 5.
RDL - 255 x 3, 3, 4.
Pull Ups (after RDLS as usual) - 3, 3, 4.
Rainbows - 70 x 5 x 2.

Curls - 35 x 10.
Reverse Curls - 55 x 5 x 2.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
12-02-11 07:17 PM - Post#714506    



The Warm Up - Only needed five or six breaths between rounds of the humane burpee + press.

Clean and Jerk - 115 x 5. 135 x 3. 145 x 3*. 135 x 3.
Bench Press - 155 x 5. 185 x 2, 3, 5, 2, 3, 4**.
Front Squat - 135 x 5. 155 x 5. 185 x 5.
RDL - 255 x 3 x 3.
Pull Ups (ARDLAU) - 3 x 3.
Rainbows - 70 x 10.

*New personal record. Previously 145 was my 1rm.
**Stalled on the last rep. Could be the effort on the warm up or the clean and jerks or I could just not be ready. Either way it's progress.

Skipped curls to put up Christmas lights with my kids, because when you've killed half your workout like that, screw curls.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
ARobb's Training Log
12-03-11 07:07 PM - Post#714625    



The Warm Up

Ran for 22 minutes, breathing only through my nose. I think I covered between a mile and a half and a mile and three quarters.

My distance was hampered by Chico the Chihuahua. Since I dared to trespass on his sidewalk Chico would have followed me to hell, barking all the way to make sure I didn't do it again. I was worried he'd be lost, so I circled around to return him to his owners. He's apparently not much of a biter, but he seems to hold a grudge.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-03-11 07:09 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-03-11 10:41 PM - Post#714643    



Notes on Diet.

I started a ketogenic diet on Monday. Unrestricted other than remaining under 20g of carbs daily. My weight has dropped from 218 to 212.8. There was a rapid drop of 3-4 pounds in the first three days, so I assume that was mostly water weight. After that I've lost an additional 2-2.5 pounds.

The only change I've made for next week is to lay of the cured meats, olives and pickles. I'm retaining water like a camel (dramatic rise in my weight in the evenings) and I'm concerned about my sodium intake.

I have no calorie counts or menus to log as the only thing I'm tracking are carbs. Energy levels are quite good, probably better than before starting this diet. No sign of the often rumored keto flu.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-03-11 10:51 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-04-11 06:22 PM - Post#714703    



A happy accident today. I put 10 lbs plates on the bar instead of 5s for the Clean and Jerk. I was unaware until after the set. It felt fairly heavy. Every thing went just fine, this is a new PR, but I felt that was enough on that lift for the day.

The Warm Up

Clean and Jerks - 115 x 2, 3. 135 x 3. 155 x 2.
Bench Press - 155 x 5. 185 x 3. 205 x 2. 185 x 3.
Front Squat - 135 x 5. 155 x 3. 185 x 3. 205 x 3.
RDL - 255 x 3. 265 x 3. 255 x 3.
Pull Ups (post RDL sets) - 3. 3. 5.
Rainbows - 70 x 10.

Curls - 40 x 5 x 2.
Reverse Curls - 55 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-04-11 07:35 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-05-11 08:22 PM - Post#714914    



Very tired today. Sat and Sun were spent at work doing some pretty hard manual labor. I'm not sure if that's caught up with me or if it's time to taper the volume down.

The Warm Up

Clean and Jerk - 115 x 2, 3. 135 x 3. 145 x 2, 3. 135 x 2.
Bench Press - 155 x 5. 185 x 3. 205 x 2. 185 x 3. 205 x 2. 155 x 5.
Front Squat - 155 x 5. 185 x 5. 205 x 3, 2.
RDL - 255 x 5 x 2.
Pull Ups (post RDL) - 3, 3, 3, 3.
Rainbows - 70 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-06-11 07:15 PM - Post#715118    



Half Warm Up

Ran for 20 minutes breathing only through my nose. I covered about 1 and 3/4 miles.

Colder weather makes this difficult, I get sort of a ice cream headache feeling in my sinuses after a while. Going to try wearing a mask and seeing if that helps when the temp drops below 35. Maybe I'll eventually get used to it.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-07-11 08:49 PM - Post#715437    



The Warm Up.

Clean and Jerk - 115 x 5. 135 x 3. 145 x 2. 135 x 3. 145 x 2.
Bench Press - 155 x 5. 185 x 2. 205 x 3. 185 x 2. 205 x 3. 155 x 5.
Front Squat - 155 x 5. 185 x 2. 205 x 3. 185 x 2 205 x 3.
RDL - 265 x 3 x 3.
Pull Ups (post RDL) - 5, 4, 4.
Rainbows - 75 x 10 (ish)*

Dumbbell Curls - 40 x 10.
Reverse Curls - 55 x 10.

*Doing these hard and fast makes all the abs light up, it also makes me lose count.

I like the light double followed by a heavy triple. I may use that more often.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-07-11 08:51 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-08-11 07:14 PM - Post#715588    



Workout #10

The Warm Up

Clean and Jerk - 115 x 2, 3. 135 x 3. 145 x 3 x 3.
Bench Press - 155 x 5. 205 x 2 x 5. 155 x 5.
Front Squat - 155 x 5. 205 x 3, 2. 185 x 3, 2.
RDL - 265 x 3 x 3.
Pull Up (usual) - 5, 4, 4.
Rainbows - 75 x 10.

Dumbbell Curls 40 x 10.
Reverse Curls 55 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-08-11 08:39 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-09-11 07:19 PM - Post#715716    



Half of The Warm Up.

Ran for 20 minutes, breathing only through my nose, surging occasionally. I would drop my pace again when I felt I was about to break nose breathing discipline...nasal discipline? I covered somewhere around 1.8 miles. Looking into GPS options to track this.

Some combination of acclimation, slightly warmer temps and a fleece mask reduced nasal irritation and that ice cream headache feeling.

No sign of Chico this run.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-09-11 07:19 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-10-11 03:55 PM - Post#715829    



#11

The Warm Up

Clean and Jerk - 115 x 2, 3. 135 x 5. 145 x 3. 155 x 2.
Bench Press - 155 x 5. 205 x 3, 2, 3, 2. 185 x 5.
Front Squat - 155 x 5. 205 x 3, 2. 185 x 5.
RDL - 265 x 5 x 2.
Pull Ups - 3 x 5.
Rainbows - 75 x 10.

Dumbbell Curls - 40 x 10
Reverse Curls - 55 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-11-11 07:56 PM - Post#715946    



#12

The Warm Up

Clean and Jerk - 115 x 2, 3. 135 x 3. 145 x 3. 155 x 3. 135 x 3.
Bench Press - 155 x 5. 205 x 4*. 205 x 3. 205 x 2. 185 x 5.
Front Squat - 155 x 5. 205 x 3, 2, 3, 2.
RDL - 275 x 3 x 3.
Pull Ups - BW x 3, 3, 3, 3, 3, 3.
Rainbows - 75 x 10

Dumbbell Curls - 40 x 10.
Reverse Curls - 55 x 10.

*Missed a rep on this set. I think it's a sign to adhere to the rule of ten a little more closely. I'll keep the five rep warm up, but ditch the back off sets on both C&J and Bench.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-12-11 05:39 PM - Post#716091    



Very sick today. My Daughter brought home a stomach bug that's gone through the entire family like wildfire. It was over for her fairly quickly, so here's hoping it keeps to the 24 hour time frame for the rest of us.

So for today it's weight loss and Ab workout in one fun activity!

I'll start back with an easy run as soon as I'm feeling better.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-13-11 07:14 AM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-13-11 07:17 PM - Post#716269    



I did the full warm up today and took it very easy on the run. It cleared my head, but left me very tired. No further gastrointestinal distress. The illness was violent, but thankfully brief.

The Warm Up

Ran for 20 minutes breathing only through my nose. I covered just over 1.5 miles.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-14-11 09:02 PM - Post#716475    



Everything went up only 48 hours after having a violent stomach flu. I'm not sure if I'll pay for this tomorrow or not.

#13

The Warm Up.

Clean and Jerk - 115 x 2, 3. 135 x 3. 145 x 2. 155 x 3, 1. 165 x 2.
Bench Press - 155 x 5. 205 x 3, 2, 3. 215 x 2.
Front Squat - 155 x 5. 205 x 5, 3 , 2.
RDL - 275 x 5 x 2.
Pull Ups - 6, 5, 4.
Rainbows - 80 x 10.

Dumbbell Curls - 40 x 10.
Reverse Curls - 55 x 10
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-14-11 10:23 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-15-11 07:56 PM - Post#716681    



#14

The Warm Up

Clean and Jerk - 115 x 3. 135 x 2. 145 x 3. 155 x 5. 165 x 2 x2.
Bench Press - 155 x 5. 205 x 3. 215 x 2. 185 x 7.
Front Squat - 155 x 5. 205 x 3. 215 x 2. 205 x 3. 215 x 2.
RDL - 275 x 3. 285 x 3. 275 x 3.
Pull Ups - 6, 6, 5.
Rainbows - 80 x 10.

Dumbbell Curls - 40 x 10.
Reverse Curls - 55 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-16-11 11:33 PM - Post#716863    



The Warm Up

Ran for 20 minutes breathing mostly through my nose, my efforts hampered by allergies and a funny running partner.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-17-11 07:09 PM - Post#716927    



#15

Seems like when ever I struggle with bench someone comes along and notices my grip is too narrow. We'll see what tomorrow brings as far as getting 205 for 5.

The Warm Up

Clean and Jerk - 115 x 3. 135 x 2. 145 x 3. 155 x 2. 165 x 1 x 5.
Bench Press - 155 x 5. 205 x 4. 215 x 1. 185 x 7.
Front Squat - 155 x 5. 205 x 3. 215 x 2. 205 x 3. 215 x 2.
RDL - 285 x 3 x 3.
Pull Ups - 6, 6, 5.
Rainbows - 80 x 10.

Dumbbell Curl - 40 x 10.
Reverse Curls - 55 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-18-11 07:00 PM - Post#716997    



#16

The Warm Up

Clean and Jerk - 115 x 2. 135 x 3. 145 x 3. 155 x 3. 165 x 2 x 3.
Bench Press - 155 x 5. 205 x 3. 185 x 6. 185 x 2.
Front Squat - 155 x 5. 185 x 3. 205 x 2. 185 x 3. 205 x 2.
RDL 275 x 3 x 3.
Pull Ups - 3, 3, 3.
Rainbows - 70 x 10.

Rough day today. Going to deload for the next two workouts and see if I've been trying to force progress.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-19-11 07:00 PM - Post#717134    



The Warm Up

Ran for twenty minutes breathing only through my nose. It was raining. I covered 1.8 miles in that time.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-20-11 09:04 PM - Post#717263    



The new bar made quite a difference on cleans. My traps were rather tender today, I think that while running yesterday I was holding a lot of tension in them.

The Warm Up

Clean and Jerk - 135 x 3. 145 x 3. 155 x 3. 165 x 3.
Bench Press - 155 x 5. 187 x 7. 205 x 3.
Front Squat - 155 x 5. 185 x 5. 205 x 3. 215 x 2.
RDL - 285 x 3. 285 x 3. 285 x 4.
Pull Up - 3, 3, 3, 3, 4.
Rainbow - 70 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-21-11 08:33 PM - Post#717369    



The Warm Up.

Clean and Jerk - 135 x 3. 145 x 3. 155 x 3. 165 x 3.
Bench Press - 155 x 5. 185 x 8. 205 x 3.
Front Squat - 155 x 5. 185 x 5. 205 x 3. 215 x 2.
RDL - 285 x 5 x 2.
Pull ups - 7, 6.
Rainbows - 70 x 10.

Dumbell Curls - 40 x 5.
Reverse Curls - 45 x 5.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-21-11 08:36 PM. Reason for edit: No reason given.
 
AAnnunz
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Total Posts: 24932
12-22-11 08:38 AM - Post#717392    



You've made a lot of progress since I last visited. Keep up the good work!
Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.


 
ARobb
*
Total Posts: 773
12-22-11 05:48 PM - Post#717461    



Thanks!
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
ARobb's Training Log
12-22-11 05:51 PM - Post#717462    



The Warm Up - I did the same exercises and reps as always, but changed the order up to keep it fresh. Might make it a regular thing.

Ran for 20 minutes breathing only through my nose, I covered 2.1 miles today.

Two minor goals down, a passing (just barely) 1.5 miles time and two consecutive 10 minute miles with nasal breathing.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-22-11 05:56 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-22-11 11:09 PM - Post#717488    



Going off the keto diet from now until the 26th.

My God, the carbs are good. Four day bulk for the win.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-22-11 11:10 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-23-11 11:55 AM - Post#717542    



#19

The Warm Up

Clean and Jerk - 135 x 3. 145 x 3. 155 x 3. 165 x 3.
Bench Press - 155 x 5. 185 x 5. 205 x 3. 185 x 5.
Front Squat - 155 x 5. 185 x 5 x 2.
RDL - 285 x 3 x 3.
Pull ups - 3 x 3.
Rainbows - 70 x 10.

Really struggled with an A.M. workout today.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-24-11 07:57 PM - Post#717661    



#20

The Warm Up

Clean and Jerk - 135 x 3. 145 x 3. 155. 165 x 2. 175 x 2.
Bench Press - 155 x 5. 185 x 5. 205 x 4. 215 x 2.
Front Squat - 155 x 5. 185 x 5. 205 x 3. 215 x 2.
RDL - 285 x 3. 295 x 3. 295 x 3.
Pull Ups - 5, 5, 5.
Rainbows - 85 x 20.

Taking a break from curls as my arms seem to be handling this program just fine.

Not looking forward to an early a.m. run tomorrow. Yes, I could take a break for the holiday, but I'm probably not going to. It's just the way I like to do it. =P
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-24-11 07:58 PM. Reason for edit: No reason given.
 
ARobb
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Total Posts: 773
Re: ARobb's Training Log
12-25-11 11:39 AM - Post#717695    



Ran three miles with a friend. Didn't keep track of time, it was slow.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-26-11 07:46 PM - Post#717762    



The Warm Up

Clean and Jerk - 135 x 3. 145 x 3. 165 x 3. 175 x 3.
Bench Press - 155 x 5. 185 x 5. 205 x 4 1/2. 215 x 1.
Front Squat - 155 x 5. 185 x 5. 205 x 3. 215 x 3.
RDL - 295 x 3. 295 x 4. 295 x 5.
Pull Ups - 5. 5. 5.
Rainbows - 85 x 10.

Still a little stuck on bench, but that's a half rep more than I did last workout.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-27-11 08:56 PM - Post#717877    



#22

The Warm Up

Clean and Jerk - 135 x 3. 155 x 3. 165 x 3. 175 x 3.
Bench Press - 155 x 5. 185 x 5. 195 x 5. 205 x 2.
Front Squat - 155 x 5. 185 x 3. 205 x 3. 215 x 2. 225 x 2.
RDL - 295 x 5 x 2.
Pull Ups - 5, 5, 5.
Rainbows - 85 x 10.

First day back from work, first day back on the keto diet. Struggled a bit and reduced weight on bench, might be for the best anyway.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-28-11 06:50 PM - Post#717967    



The Warm Up

30 tire throws, 15 each hand.

Ran for 20 minutes, breathing only through my nose or talking to encourage my running partner. Misplaced my GPS, but I think I covered just over 1.75 miles.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-29-11 07:24 PM - Post#718064    



#23

The Warm Up

Clean and Jerk - 135 x 3. 155 x 3. 165 x 3. 175 x 3.
Bench Press - 155 x 5. 185 x 3. 195 x 3. 205 x 3. 215 x 2.
Front Squat - 155 x 5. 185 x 3. 225 x 2. 185 x 3. 225 x 2.
RDL - 295 x 3. 305 x 3. 295 x 3.
Pull Ups - 5, 5, 5, 5.
Rainbows - 85 x 10.

Small Tire Throws - 5 with each hand.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
Re: ARobb's Training Log
12-30-11 07:08 PM - Post#718137    



#24

The Warm Up - I'm still doing sets rather than the complex. Same number of reps etc. just doing things one at a time.

Clean and Jerk - 135 x 3. 155 x 3. 165 x 3. 175 x 3.
Bench Press* - 155 x 5. 195 x 3. 205 x 5. 215 x 3.
Front Squat - 155 x 5. 205 x 2. 225 x 3. 205 x 2. 215 x 3.
RDL - 305 x 3. 305 x 3. 305 x 3.
Pull Ups - 5, 5, 5.
Rainbows - 85 x 10.

Tire Throws - five each hand with the small tire, two each with the medium.

*I've been working towards 205 for 5 fir a long, long time. I feel like 205 is my nemesis on bench and I just kicked it's ass.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log




Edited by ARobb on 12-30-11 07:10 PM. Reason for edit: No reason given.
 
Travis
*
Total Posts: 72
12-30-11 10:08 PM - Post#718150    



Way to go! You really did!
 
ARobb
*
Total Posts: 773
12-31-11 06:55 PM - Post#718231    



The Warm Up

Ten tire throws.

Ran for 20 minutes, breathing easily. I covered around 2.1 miles, at which point I inhaled a bug.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
01-01-12 08:03 PM - Post#718341    



  • lcdjockey Said:
Way to go! You really did!



Thanks, I did it again today so I guess it's a reality. =P
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
01-01-12 08:06 PM - Post#718342    



#25

Big day. Clean and Jerked my previous all time record in the power clean today. There was much rejoicing and semi-articulate screaming.

The Warm Up

Clean and Jerk - 135 x 3. 155 x 3. 165 x 3. 175 x 1. 185 x 2.
Bench Press - 155 x 5. 195 x 3. 205 x 5. 215 x 2.
Front Squat - 155 x 5. 205 x 5. 215 x 3. 225 x 2.
RDL - 305 x 3. 305 x 4. 305 x 5.
Pull Ups 5, 5, 5.
Rainbows - 85 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
01-02-12 08:34 PM - Post#718461    



#26

The Warm Up

Clean and Jerk - 135 x 3. 155 x 3. 165 x 3. 185 x 3.
Bench Press - 155 x 5. 205 x 5. 195 x 5.
Front Squat - 155 x 5. 205 x 3. 215 x 3. 225 x 3.
RDL 305 x 5 x 2.
Pull Ups - 5, 5, 5,
Rainbows - 85 x 10.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
ARobb
*
Total Posts: 773
01-03-12 06:59 PM - Post#718634    



The Warm Up

Ten tire throws with each hand.

Ran for 20 minutes, breathing easily, covering about 1.9 miles.
"All things excellent are as difficult as they are rare." - Spinoza

Not all questions need to be answered.

Training Log


 
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