7/15/12
Pull Ups:
bw(209)-6 reps
Chins:
bw-12,12,10
I was working overtime at a park near my house where I used to do my conditioning. I figured I might as well do something productive so I did a few sets of chins on bar suspended off 2 chains(I really liked the thickness of the bar as it was narrow than the one I used to do my chins on there). Only 2nd set of 12 was difficult. All sets were done with full ROM and no kipping. The duty belt is probably another few pounds.
7/19/12 ~1 hour
-light jog to the park of ~1 mile in ~8 min
-chins: bw(209)-15+0 reps
-chins: bw negs: 3 reps/arm
-10 squat thrusts(lower back started hurting so I stopped)
-50 push ups(had about 10 more)
-walked around the park
-walk back home
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7/24/12
-mile run in about 7.5-8 min...mod hard to the park
-chins: bw(209-210)- 16+0 reps, 5 negs/arm
-squat thrusts: 2x25 65 sec, 55 sec
-walk around the park for a bit
-walk back home
7/25/12
Sit Ups:
bw-75, 50, 50
-using home chin up bar, I found a place in the house where I can do sit ups using it.
7/26/12 ~40 min
Sit Ups: bw-80 reps (at home)...close to max
Gym:
Bench:
135-10 reps
225-10 reps
closed belt:
315-3x5....maybe had 1 more on sets 1 and 3.
-did not rest much between sets...
Sohp:
open belt:
135-10 reps
155-5 reps
185-3+0 reps...ton of layback on 3rd rep...barely got it...
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7/28/12
Sit Ups: bw-85 reps
Twists: bw-25 reps/side
Lying Leg Raises: bw-50 reps
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8/9/12 80 min
Bench:
135-10 reps
225-10 reps
+closed belt+lift off
315-7+1 reps...
-my gym buddy gave me a lift but he unracked it so hard that he lifted the bar too high and too much, causing me to lose upper back tightness completely...I was a bit surprised because he's normally one of the best spotters...still not too bad
Squats:
open belt:
bw(210)-10 reps
135-5 reps
225-5 reps
closed belt:
315-5 reps...form was off and weight felt very heavy...meh
Pull ups on climbing holds:
bw-17+0 reps...last few kips
OAC: bw-5 negs per arm...much better with right arm
-had to wait for bench and squat rack, otherwise would have been done twice as fast
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8/16/12 50 min main workout+15 min
bw: 208-209 lb home scale
-250mg tylenol&aspirin
Bench:
135-10 reps
225-10 reps
+open belt:
315-8+0 reps...barely hit 8th.
+closed belt:
335-3+0 reps...paused
365-1+0 reps
Squats:
bw-10 reps
135-5 reps
225-5 reps
+open belt:
315-5 reps...much easier than last time...
+closed belt:
365-3+0 reps
--dont know if they were high but I think I hit low enough
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Pull Ups on climbing grips:
bw-12, 12+0 reps