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[BorisTheSpider]

Sunday, August 24, 2014

Bike Ride - 11 Miles -- 61 minutes - trail ride

Legs were heavy today.

 

[BorisTheSpider]

Catch up

Sunday, August 24, 2014 (pm)

Squat
95x5
115x3
125x5
145x5
165x5
165x5
165x7
135x8
135x9

RDL
135x8
135x8
135x11


Monday, August 25, 2014

Bench
65x8
95x5
115x3
135x5
135x5
135x8
115x8
115x8
135x10

Pull ups: 3,2,0

Pull Downs
80x8
80x8
80x13

DB OHP
20x5
25x3
30x8
30x8
30x8
20x14

CGBP
45x8
65x5
80x8
80x8
80x8

Notes
- Doing DB presses because of injury and easier on shoulders. BB OHP hurts
- Switch to upper/lower on Sunday/Monday to accommodate work schedule and to match up with Sunday and Monday night football games.

 

[BorisTheSpider]

Thursday, August 28, 2014

Deadlift
135x5
155x3
160x5
175x5
185x5
200x5
215x7
135x8
135x8

Pushups
5x25

Chin ups
5, 5,4,4,2

Chins and Pushups supersetted w/ 1 minute rest

 

[BorisTheSpider]

Monday, September 1, 2014

Warmup: 15 minutes elliptical

Bench
Bar x8
65x5
95x5
105x3
120x3
140x5
140x4
140x10
140x5
140x5
120x8
115x8

Pull ups: 4,2,0

Pull downs
70x8
80x8
80x8
80x12

DB OHP
25x5
30x3
35x5
35x5
35x6
25x8

CGBP
70x8
80x5
80x5
80x20

Everything felt good. Starting light and working back up

 

[BorisTheSpider]

Tuesday, September 2, 2014

Squat
65x8
95x5
115x3
135x3
150x3
170x5
170x5
170x6
135x9
135x10

RDL
140x8
140x8
140x8

Didn't have much time, so short workout
Squats felt light

 

[BorisTheSpider]

Thursday, September 4, 2014

Deadlift
135x8
155x5
165x5
180x5
195x5
210x5
220x5
135x10
135x10

Really tired and got home late, so short workout.

 

[BorisTheSpider]

Sunday, September 7, 2014

Warm up: elliptical - 20 minutes

Bench
45x8
65x5
95x3
105x5
125x5
140x5
140x5
140x10
95x15
95x10
95x10
95x10
95x10

Pull down
70x5
85x8
85x8
85x12
70x10

DB OHP
20x5
30x8
30x8
30x9
20x9

CGBP
65x5
85x8
85x8
85x11
65x7

 

[BorisTheSpider]

Monday, September 8, 2014

Warm up: Elliptical - 20 minutes

Squat
65x8
95x5
115x3
130x5
150x5
175x5
175x5
175x7
95x10 x5

RDL
95x5
115x3
140x8
140x8
140x9

Squats felt good.

 

[BorisTheSpider]

Thursday, September 11, 2014

Conditioning

Elliptical 30 minutes

Jump rope 4 2 minute rounds 1 minute rest

Heavy Bag 4 2 minute rounds, 1 minute rest

 

[BorisTheSpider]

Saturday, September 13, 2014

Tennis - Doubles (2 hours)

 

[BorisTheSpider]

Sunday, September 14, 2014

Bench Press
45x8
65x5
95x3
110x3
125x3
145x5
145x5
145x8
100x10x5

Pull Down
70x5
90x8
90x8
90x10

DB OHP
25x5
32.5x8
32.5x8
32.5x9

CGBP
65x5
85x8
85x8
85x11

Good session
Left Elbow is sore, so OHP was more difficult.

 

[BorisTheSpider]

Thursday, September 18, 2014

Hill Sprints - 15 minutes

Agility Drills

Stretch and Foam Roll

 

[BorisTheSpider]

Saturday, September 20, 2014

Tennis: 2 hours

 

[BorisTheSpider]

Sunday, September 21, 2014

Biking - Trail Ride - 11 Miles, 55 minutes

 

[BorisTheSpider]

Monday, September 22, 2014

Warm up: Elliptical 10 minutes, agility drills

Squat
65x8
95x5
115x5
135x5
155x5
180x5
180x5
180x7
135x8
135x8

Bench
65x5
95x3
110x3
130x3
150x5
150x5
150x6
115x8
115x8

Pull Down
70x8
95x8
95x8
95x8
70x10

RDL
95x5
125x5
145x8
145x8
145x8

Fun Stuff
Shoulder Shrugs
115x8x3

Rear Lateral Raise
15x12x3

Good workout

 

[BorisTheSpider]

Saturday, September 27, 2014

Tennis - Doubles - 2.0 Hours

 

[BorisTheSpider]

Sunday, September 28, 2014

Biking - Trail Ride - 2:10 - 19 miles

 

[BorisTheSpider]

Monday, September 29, 20014

Squat
65x8
95x5
115x3
135x3
160x3
180x5
200x1
225x1 PR
145x8
145x8

Bench (Rehab)
45x8
65x5
95x10x6

1-Arm Rows
40x10x5

DB OHP (rehab)
25x10x5

Tricep Extentions
30x10x5

Note: hurt my shoulder. Doing light weights for volume on bench and OHP until it recovers.

 

[BorisTheSpider]

Saturday, October 4, 2014

Tennis - 2 Hours

 

[BorisTheSpider]

Sunday, October 5, 2014

Tennis - 2 hours