The I don't even workout frequently enough training log

11/6/2016 - Sunday

Bench Press - About pinky on rings
135 x 10
155 x 10
205 x 5
205 x 5
245 x 5
245 x 5
225 x 11

Squat - Low bar, close stance
135x5
155x5
185x5
185x5
205x5
205x5
135x5

some random reps included pauses, working more on technique.

superset with...

Incline DB Bench
30s x 10
60s x 10
70s x 10
70s x 10

Bench felt ok. I wanted to do bench for once without mixing in another movement. It's hard to maintain my bench only doing it once per week at this type of volume, but since I'm usually time limited, it's hard to do a lot of volume especially when I try to combine it with some type of pull or squat. Speaking of squat this is my first time squatting in several months. To be honest I probably only squatted a handful of times in 2016. Over the past several years this has been the case with very inconsistent squatting. Ever since I had this weird neck injury a couple years back my squat went from weak to ultra weak. I actually wanted to go heavier, but I had to head out. All 3-lifts right now are weaker then I was before I even trained specifically for powerlifting 12-13 years ago. Going to weigh myself tomorrow. I feel like I'm below 150 pounds. Maybe I need to eat more...
 
11/7/16 - Monday

Workout at the work gym

Treadmill
Walk @ 4 mph - 3 minute
Run @ 10 mph - 30 sec
Walk @ 4 mph - 1 minute
Run @ 11 mph - 30 sec
Walk @ 4 mph - 1 minute
Run @ 12 mph - 30 sec
Walk @ 4 mph - 1 minute
Run @ 12 mph - 30 sec
Walk @ 4 mph - 1 minute
Run @ 12 mph - 30 sec
Walk @ 4 mph - ???

Wife wanted help with a workout so stopped here. I think I went like a mile only

Pull-Ups - Using pull-down machine lat bar on machine hook
bw x14
bw x9
bw x8

Wanted to add in pull-ups since it's normally done on this day. Did also random decline 1 leg situps, DB swings prior, inbetween sets. Had to leave so couldn't complete my normal set, but will probably end up doing it tomorrow anyways if time permits. Missed chin-up last week too unfortunately.
 
11/09/2016 - Wednesday

Pull-Up workout today at the office. Continuing same program.

Pull-Ups (dead hang to chin above bar)
BW x14
BW x9
BW x8
BW x8
BW x7

Quick session with short rest periods. Will make time for weighted chins tomorrow.
 
11/10/2016 - Thursday

Went to the work gym with the wife today. Yes we work in the same place....

Treadmill walk (with treadmill off) pushing against handles - 10 minutes

Wife wanted to do a circuit routine with me so stopped the above and did the below


Rotated exercises below

1) Dumbbell Thrusters with 40# DBs - 8 reps, 7 reps, 6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep

2) Dumbbell Swings with 40# DB - 16 reps, 14 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps

3) One-Arm Dumbbell Snatch - 40# DB - 8 reps, 7 reps, 6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 rep

4) Jumping Jacks - x20 at end of each rotation

Done. My cardio sucks even with a light weight. Wife was done before I finished the 2nd to the last rotation.
 
11/13/2016 - Sunday

HOA Clubhosue Gym

Bench Press
135 x 10
155 x 10
205 x 5 - Pauses
205 x 5 - Pauses - Close Grip
205 x 5 - Pauses - Close Grip
225 x 5 - Pauses - Close Grip

Random exercises inbetween sets - DB Shrugs, BW Squats, Thrusters, Pull-Ups

Had less than 15 minutes to workout. Wasn't even planning on doing anything since I left my wife workout instead since I had to watch my son. I took him to the clubhouse and then my wife said go workout for 15 minutes real quick. I guess better than nothing.
 
11/14/2016 - Monday

Pull-Up workout today at the office. Continuing same program.

Pull-Ups (dead hang to chin above bar)
BW x14
BW x9
BW x8
BW x8
BW x7

Done. Did some random pauses within those reps above as well as some one arm hangs. Repeating last week rep scheme as we got thrown off.
 
11/15/2016 - Tuesday

Pull-Up workout today at the office. Continuing same program.

Pull-Ups (dead hang to chin above bar)
BW x16
BW x9
BW x8
BW x8
BW x7 with 2 second pauses at the top

Did some random pushups, clapping pushups, bw squats, shadow boxing inbetween sets.

Felt pretty good today. Was only suppose to do 14 at the top set, but decided to throw in another two. Also added in the pauses on the last set. Maybe I'm getting adjusted to the increase frequency of pull-ups? Hopefully I can do some weighted chins on Friday. If I feel good I may try it with 100 pounds for max reps.
 
11/16/2016 - Wednesday

30 minute workout at work gym.

Pull-Ups (dead hang to chin above bar)
bw x3
bw x3
bw+25# x3
bw+50# x3
bw+50# x3
bw+75# x3
bw+75# x3
bw x14

superset with...

One-Arm DB Standing Paused Strict Overhead Press
25# x10 each arm
30# x8 each arm
40# x8 each arm
50# x8 each arm
50# x8 each arm
50# x15 each arm (first 10 reps push press)
30# x5 each arm + mini band while holding mini band in place with feet
30# x5 each arm + mini band while holding mini band in place with feet

Chest Press machine
200 pin x25 reps

Done. Miss doing weighted pull-ups, so decided to do them for the hell of it. Felt good. Just messing around with the one-arm DB overhead presses since I really miss that exercise. 50# is way too light though. I saw that there will be a strongman competition where i live in January and one of the events is Circus DB clean and press. Wish I was strong as before and could train and compete in this. I have no idea how heavy the Circus DB would be for the LW class or novice class, but I always wanted to give that a whirl. For a non oly lifter I was decent at pressing weight over my head. Now I'm just weak at everything...
 
11/18/2016 - Friday

Got to go to a normal gym today!!! I work on a military base and went to the fitness center. I usually just workout at the small gym in the hospital on base.

Bench Press - pinky on rings
bar x reps
135 x10
135 x5
185 x5
225 x5
225 x5
225 x5
225 x5 all 2 sec pauses

Squat - Low bar, close stance
bar x reps
135 x3
135 x3
135 x3
185 x3
185 x3
185 x3
225 x3
225 x3
225 x3
135 x5 pauses

Working on technique. Feels like my quads are weak. I believe I did pauses on the last rep of each set.

One-Arm DB Push Press
30# x3
60# x3
80# x3
80# x5

Done. Had to go. Right forearm is achy today. If we really make the move and live closer to work this will probably be my go to gym. Sadly I don't see myself working out here often. Wish I could get PT time like the active duty!
 
Sunday – 11/20/2016

HOA gym for about an hour…

Bench was being preoccupied so did DBs instead

Flat Dumbbell Bench Press
25s x many
40s x 10
60s x 8
80s x 8
100s x8
90s x 10
80s x 12

Superset with….

Chin-Ups – deadhang to chin above bar
bw x 5
bw x 3
bw+25 x 3
bw+40 x 3
bw+60 x 3
bw+80 x 3
bw+90 x 2

Stiff Leg Deadlift standing on 3” deficit – deadstop at bottom
bar x many
135 x 5
135 x 5
185 x 5
225 x 5
225 x 5
275 x 5

Bent over rows

135 x 10

Done. Time was up. Disappointed with the chin-ups as 90# was heavier than expected and couldn't even get the triple. I could already tell by the way 80# felt. I was hoping for 100# for a triple, but not today. Maybe I shouldn’t do it inbetween benching… Chest felt a little achy, but probably from benching on Friday.
 
11/27/2016 - Sunday - HOA gym

Bench Press - about pinky on rings
bar x reps
135 x10
155 x5
205 x5
225 x5
245 x5
245 x5

all pauses on last rep

superset with....

Pendlay Rows
bar x reps
135 x 10
135 x 5
165 x 5
185 x 5
185 x 5
195 x 5

Done. Only had 30 minutes to be in and out the gym and the weight section was all taken so did these pretty quick. Didn't realize it's been a week since I last worked out.
 
11/28/2016 - Monday

Pull-Up workout today at the office.

Pull-Ups (dead hang to chin above bar) - 2-3 second pause at the top
BW x10
BW x8
BW x6
BW x4
BW x2
BW x1 (10 second hold)

Done. Had to do these fast. All reps were with shoulders touching the bar (and held there) right under the main pull-up bar (door-way pull-up bar). Very short rest periods inbetween of mostly shadow boxing, BW squats, jumping jacks, etc. Coworker hurt his rotator cuff and his scapula has been acting up so I think we are scratching the Ron Recon program. Hopefully more weighted stuff soon. Took it easy today. Maybe do a max test some time next week to gauge improvement. I'll be happy with 20.
 
11/30/2016 - Wednesday

Office workout

Did random pull-up variations and pushup variations with some air squats, shadow boxing. Attempted a one-arm chin-up and I'm not even close. I guess it shows how much stronger I use to be and I weighed more at the time. Did some one-arm assisted chins followed by one-arm negatives. My right arm can handle the negatives, but my left struggles at the bottom. Also need to work on some grip strength too. Had to cut the workout short due to work
 
12/2/2016 - Friday

Workout at work again today

Did random pull-ups again with coworkers supersetting with pushup variations, shadow boxing in the office. Volume a little less than yesterday. Last set was a set of 15 chin-ups, holding most of them at the top between 2-5 seconds. Following that I went the work gym to do some cardio. Wifey was there. So after on the treadmill for 5 min did a circuit routine with her doing walking lunges, one-arm snatch and DB stiff leg deadlifts. All with 35# DBs so light weight, but damn my conditioning sucks ass... lunges kick my butt everytime. I feel like my lactate threshold is worse then ever now.
 
12/4/2016 - Sunday

Workout at HOA gym. Bench was taken so did dumbbells instead

1/2 mile jog to gym...

Flat DB Bench Press
25s x many
40s x 20
60s x 6
80s x 6
90s x 6
100s x 6

Was warming up on deadlift and bent over rows, but had to leave earlier then expected.

1/2 mile jog back home.

Done.
 
Did circuit based training on 12/7/2016 and today, 12/9/2016. Both done at work. Similar to a CF WOD. Also did additional weight training and LISS exercises as well.
 
12/11//2016 - Sunday

Bench Press - About pinky on rings
135 x 10
145 x 5
195 x 5
215 x 5
235 x 5
255 x 5
255 x 5
285 x 5 (2 board)

Sumo Deadlift - Modified stance
135 x 10
135 x 3
185 x 3
225 x 3
245 x 3
275 x 3
315 x 3

Stiff Leg standing on 25# plates
225 x 5
225 x 5
225 x 5

DB Flat Bench
40x x 20
80s x 10

Squat
135 x 3 - 5 sets
*Technique work and long holds at the bottom. Just wanted to get the blood flowing

Done. Not bad workout. I actually didn't rush on the bench and deads and it felt good to have a little more rest inbetween sets. I think I was in the gym for 65 minutes. First time over an hour in the gym in a while, lol.. Haven't touched 3 plates in a while on DL. I wonder if I can even pull 405 with a belt on anymore, lol....
 
12/13/2016 - Tuesday

Workout at work gym

Treadmill Pushing - 15 minutes
-Mostly walking at various strides with a few bouts of sprinting

Seated Shoulder Press Machine
5 sets of 5-10 reps

DB Thrusters
5 sets of 10 reps (Used DBs from 20s to 50s)
 
12/14/2016 - Wednesday

Workout at work gym

Pull-Ups
bw*5
bw*10
bw+30*5
bw+50*5
bw+50*5
bw* random

superset w/...

Cable Bench Machine - Close Grip
120 pin*15
160 pin*15
200 pin*15
200 pin*15
200 pin*15
200 pin*5 super duper slow negative - wide grip

Ab work
One-Leg decline situps - 2 sets
One-arm DB Bench - 2 sets

Done.
 
Friday - 12/16/2016

Workout at work gym. I honestly don't remember what I did. Mostly cardio based I believe
 
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