Ctrl+Alt+Del - Reset

Discussion in 'Training Logs' started by BorisTheSpider, Feb 8, 2014.

  1. BorisTheSpider

    BorisTheSpider White Belt

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    Hi,

    I have been studying on this site for a while and thought it was time to start a log to keep myself a bit more accountable. I haven
     
  2. BorisTheSpider

    BorisTheSpider White Belt

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    9/14/15 - Monday

    Only stating work sets

    Deadlifts
    155 x 5, 185 x 5, 200 x 6, 185 x 8, 155 x 9

    Bench @ 50%
    95 x 8 x 4

    Lunges (Walking)
    10 x 8 x 4

    Tricep extensions
    30 x 8 x 4

    9/16/15 - Wednesday

    Elliptical - 30 minutes

    9/17/15 - Thursday

    Squats
    135 x 5, 155 x 5, 175 x 8, 155 x 8, 135 x 10

    OHP
    75 x 5, 85 x 5, 95 x 7, 85 x 8, 17 x 8

    Seated Cable row
    90 x 8 x 4

    Hanging Leg Raise
    3 x 15

    9/19/15 - Saturday

    Hiking - 10 miles

    Overall a pretty good week.
     
  3. BorisTheSpider

    BorisTheSpider White Belt

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    I hurt myself playing Tennis about 4 weeks ago (muscle strain) and haven't been able to workout much at all. Feeling much better and will be starting up again with Strength Training. Very simple routine, 2-3 days per week depending on travel. I just rotate through a and b workouts

    A Workout
    -Back Squat
    -Bench
    -RDL
    -Pull ups

    B Workout
    -Deadlift
    -OHP
    -Lunges
    -Row

    Looking forward to getting started again.
     
  4. BorisTheSpider

    BorisTheSpider White Belt

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    12/7/15 - Monday

    Weight x Reps x Sets

    Squats
    155 x 5 x 5

    Bench
    135 x 5 x 5

    RDL
    125 x 8 x 3

    Row
    80 x 8 x 3

    12/8/15 - Tuesday

    Tabata - 12 exercises, 4 rounds - 16 minutes total

    12/10/15 - Thursday

    Deadlift (Ramped to 1 set)
    135 x 5, 135 x 5, 145 x 5, 165 x 5, 185 x 5

    OHP
    75 x 5 x5

    Step ups
    20 x 8 x 3

    Pull ups: 2, 2, 1

    Pull downs
    70 x 8 x3

    12/12/15 - Saturday

    Tennis - 2 hours
     
  5. BorisTheSpider

    BorisTheSpider White Belt

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    Saturday - 2/8/14

    Tennis - 2 Hours
     
  6. BorisTheSpider

    BorisTheSpider White Belt

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    Location:
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    9/20/15 - Sunday

    Biking - 2 hours - 20 miles - Trail Ride
     
  7. BorisTheSpider

    BorisTheSpider White Belt

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    11/28/15 - Saturday

    Tennis - 2 hours
     
  8. KidAlchemy

    KidAlchemy Purple Belt

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    Welcome to the logs and good luck with your training!
     
  9. BorisTheSpider

    BorisTheSpider White Belt

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    Have been working out some. Traveling extensively, which makes it more difficult to be consistent.

    10/10/15 - Sunday

    Tennis - 2 Hours
     
  10. BorisTheSpider

    BorisTheSpider White Belt

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    Cathing up

    11/30/15 - Monday

    Tabata Conditioning, 5 round
    - Goblet Squat
    - DB Bench
    - 1 Arm Row
    - Hanging Leg Raise
    - 1 Legged - RDL
    - DB OHP
    - Chin ups
    - Plank

    Will be incorporating more conditioning work. Dr. not happy with my cardiovascular health.
    This was Exhausting

    12/2/15 - Wednesday

    Tennis - 2 hours

    12/5/15 - Saturday

    Elliptical - 45 minutes
     
  11. Ethan

    Ethan Green Belt

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    Welcome to the logs, good luck, your program looks pretty good. Have fun.
     
  12. BorisTheSpider

    BorisTheSpider White Belt

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    Thanks for the encouragement

    Sunday - 2/9/14

    Squat
    Warm-up: Bar x 8, 65 x 8, 95 x 5, 115 x 3, 140 x 3, 165 x 3
    Work Sets: 185 x 5, 185 x 5, 185 x 6, 140 x 8

    Bench
    Warm-up: Bar x 8, 65 x 5, 95 x 3, 120 x 3, 140 x 3
    Work Sets: 155 x 5, 155 x 5, 155 x 5, 120 x 8, 120 x 8

    RDL
    140 x 8
    140 x 8
    140 x 8

    Chinups: 3, 2, 2

    Pull Downs
    92.5 x 8
    92.5 x 8
    92.5 x 8

    CGBP
    87.5 x 8
    87.5 x 8
    87.5 x 8

    Notes:
    - Everything felt good, except pull downs felt heavy
     
  13. BorisTheSpider

    BorisTheSpider White Belt

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    Monday - 2/10/14

    Tennis - 2 hours
     
  14. BorisTheSpider

    BorisTheSpider White Belt

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    Thursday - 2/13/14

    Deadlift
    Warm up:
    95 x 8
    135 x 5
    155 x 3
    165 x 5
    190 x 5

    Work Sets
    215 x 5
    215 x 5
    215 x 5
    235 x 1
    275 x 1
    285 x 1
    135 x 12

    DB OHP
    Warm up
    22.5 x 5
    25 x 5

    Work Set
    27.5 x 8
    27.5 x 8
    27.5 x 8
    20 x 15

    - Didn't have much time, so did a quick workout
    - OHP felt light--babying my shoulders at first
     
  15. BorisTheSpider

    BorisTheSpider White Belt

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    Saturday - 2/15/14

    Tennis - 2 hours
     
  16. BorisTheSpider

    BorisTheSpider White Belt

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    Sunday - 2/16/14

    Squats
    Bar x 8
    95 x 5
    115 x 5
    135 x 3
    145 x 5
    165 x 5
    190 x 5
    190 x 5
    190 x 5
    145 x 8
    145 x 8

    Bench
    Bar x 8
    95 x 5
    120 x 5
    140 x 5
    160 x 5
    160 x 3
    140 x 5
    120 x 8

    RDL
    95 x 5
    115 x 5
    145 x 8
    145 x 8
    145 x 8

    Chin ups: 4, 3, 2

    Pull downs

    92.5 x 5
    92.5 x 5
    92.5 x 5

    CGBP
    92.5 x 8
    92.5 x 8
    92.5 x 8

    Everything felt good except Bench. Didn't have it today. Might reset by 10 pounds and try again.
     
  17. BorisTheSpider

    BorisTheSpider White Belt

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    Bench Press
    Bar x 8
    65 x 8
    95 x 5
    115 x 3
    135 x 3
    150 x 5
    150 x 5
    150 x 5
    135 x 8
    115 x 8

    RDL
    95 x 5
    115 x 3
    135 x 3
    150 x 8
    150 x 8
    150 x 8
    115 x 10

    Cable Row
    72.5 x 3
    85 x 3
    97.5 x 8
    97.5 x 8
    97.5 x 8
    85 x 10
    72.5 x 10

    CGBP
    2.5 x 3
    85 x 3
    97.5 x 8
    97.5 x 8
    97.5 x 8
    85 x 10
    72.5 x 10
     
  18. Bloodhy

    Bloodhy Blue Belt

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    Hey good luck achieving your goals.
     
  19. BorisTheSpider

    BorisTheSpider White Belt

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    Thank you. Looking forward to the challenge.
     
  20. BorisTheSpider

    BorisTheSpider White Belt

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    Tennis -- 2 hours

    Stretching and cool down.
     
  21. LZD

    LZD Purple Belt

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    Good luck with your goals. Tennis is cool!
     
  22. BorisTheSpider

    BorisTheSpider White Belt

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    Thanks.

    I've been playing for 35 years. Keeps me heart healthy.

    Stretched and foam rolled after Tennis. IT band is very tight on my right leg and pulls my kneecap out of alignment.
     
  23. BorisTheSpider

    BorisTheSpider White Belt

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    Saturday - 2/22/14

    Tennis - 2 hours
     
  24. BorisTheSpider

    BorisTheSpider White Belt

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    Catching up on Posting

    Tuesday - 2/25/14

    Treadmill - 30 minutes @ 6MPH (hotel gym)

    Thursday - 2/27/14

    30 minutes @ 6.2 MPH (hotel gym)
     
  25. BorisTheSpider

    BorisTheSpider White Belt

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    I've been traveling and sick with a cold the last week.

    Saturday - 3/8/14

    Elliptical - 45 minutes

    Hanging leg raises 3 x 15

    Ab wheel rollouts 3 x 8
     
  26. BorisTheSpider

    BorisTheSpider White Belt

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    I have been sick and traveling -- not a good combination for being consistent.

    Tuesday, March 18, 2014

    Squat (work sets only)
    135 x 5
    155 x 5
    175 x 7
    135 x 9

    Bench
    110 x 5
    125 x 5
    145 x 5
    125 x 7
    110 x 9

    RDL
    3x8 at 135

    Pull ups
    4, 3, 1

    Pull downs
    3x8 @ 90

    CGBP
    3x8 @ 100

    Notes
    - starting 5,3,1. Easier to follow, volume was beginning to be a problem.
    - Squat and Bench felt light.
     
  27. BorisTheSpider

    BorisTheSpider White Belt

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    Back from vacation (spring break) and injury. Catching up

    Sunday, 4/13

    - 10 mile hike

    Monday, 4/14

    Squats (3's week)
    145 x 3
    165 x 3
    185 x 5
    135 x 8
    135 x 8

    Bench
    120 x 3
    135 x 3
    150 x 6
    120 x 8
    120 x 8

    RDL
    145 x 8
    145 x 8
    145 x 8

    Pull ups: 4, 3, 2

    Pull Downs
    90 x 8
    90 x 8
    90 x 8

    CGBP
    105 x 8
    105 x 8
    105 x 8

    Everything felt good. 5-3-1 seems to be working.
     

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