Freeman's Training Log

pretty much trying to do cardio for the next couple weeks.

Friday evening

35is min in the gym, 20-25 min jump rope, 10 min stairclimber. I was soaked when I left the gym.

yesterday (Saturday):

Hung out with the folks on the family farm. got there mid moring, and left mid evening. I was DONE at the end of the day. AND I WAS JUST GARDENING. lots and lots and lots of bw squats and deadlifting small weights from the ground hammered in some stakes with a 12 lb sledge (overkill? I think so).

My 71 year old dad is teh man. He was at it before I was, and working hard when I left. Did it yesterday and will be working again tommrow.
 
hrm sherdog ate my last entry, good thing it was simple:

30 min on treadmill, 3 miles, kept it on an incline, 3 walk breaks.

harder than the last time I've hopped on the treadmill but I haven't done any LSD running on a treadmill in a long long time.
 
bunch of packing and moving stuff around for the fiance, bunch of trips up and down stairs to throw stuff out for her. the a walk for 1.5k

sincerly don't think any lifting will happen 'til Sunday at the earliest.
 
So I've moved 70% of my things into the house (and all of my wife's stuff) and got married in the last two weeks.

There was a lot of physical activity moving, and since the wedding lots of hip thrusters but the diet has not been clean at all. fast food and restaurant food very often and weird intervals and not much water.

I plan to get right back into a schedual.

Monday Aug 11th

12 min bike warm up - you know it's been 3 weeks ish since your last workout when your muscles get sore from the warm up.

back squats:
Barx 10
135x10
225x5
275 x 5 x5

no way could have I done more.

OH squats

Bar x15

90lb-ish x4 x12

super set between back extensions (x15) and dips (bw x 10) four sets.

This morning 25 min of walking on the treadmill. (I hope to do this every week day for a half hour. depending on energy levels it will be a walk to a run or mix it up between.).
 
yesterday:

treadmill walk for 30 min in AM

After work 3 hours of yard work, digging up plants, digging a hole for a post of the deck (the father in law is building it in the day, but he did ask that I do that). moving top soil from a garden that was where the new deck is going to be to another garden.
 
A good day of yard work yesterday

gym time today:

Deadlift:
bar x 20
135x 15
205x 10
255x 5

old monthly conditioning challenge:

BW deadlift for reps in 5 min:
68

OHP
barx 15
95 x 11
Push Press
95x12 x 3

Dips @BW
12x 4

Abwheel roll outs on knees
15x4

pretty pleased given how little I've been in the gym this month.
 
Yesterday:

drank an energy drink before the gym and then went at it harder than I should have.

Back Squats:
bar x 20
135x 15
225x 10

285x 5 x 2
290x 5 x 3

Suitcase Deads:
bar x 10 (per side)
95 x 10 (per side) x 3

OH squats
bar x 10
95 x 10 x 3

bunch of snatches
some with 95lb and some with 125

buch of cuban presses with light light weight

shrugs, 50lb dbs x 15 x 3

Today:

no formal workout but a brutal day of working on building a deck most of the morning and afternoon, then in the evening I was asked to put in hay with my family on the farm.

I'm now sitting typing after eating two whooper meals from BK... and small Mcflurry from McD's and now sipping on a beer... go me...
 
Pull:

Deadlift:

barx20
135x 15
225 x 10
315 x 5 x 5 last couple of sets had lots of resets with the grip.

Super set between chin ups and rows (with 135)

chins x 10
row x 10
chinies x 10, row x 10 (times 3)

thoughts about tonights workout:

I am really happy I was able to to get in the work I was, the gym closed on me, I did this in about 45 min.

My ass and fore arms started hurting on the drive home after the gym.

I'm thinking about using 35's as the largest 'denomination' when deadlifting. I'll still try to work up to same weight moved but I will be starting lower off the ground. that should be harder.... I think.

If anyone knows different let me know!
 
some more thoughts:

today I have DOMS in my legs and just a little fatuige feeling in my back and bicepts.

Next Deadlift day I must bring my camera to check form. feels like I'm doing more squatting then DLing
 
So after a month of messed up scedualing somehow i squated a PR yesterday:

5 min bike

barx 15
135 x 10
225 x 5
315 x 3
365 x 1 (PR)
370 x 1 now this would be a PR but I raised the 'safety bars' up so I didn't go ATG.
370 x 1 PR - put the bars back down. ATG PR
345 x 3
315 x 3
225 x 5
135 x 10

10 min of rowing.
 
after yesterday's awesomeness a bunch of fail today.

10 min of biking

Bench Press:
bar x 10
135 x 10
185 x 5
205 x 5 x 2
210 x 5
205 x 2 failed and no spotter. nobody close by. Almost died. lesson learned. managed to get it on the bottom pins and not die. Thank you Jesus.

press
bar x 20
95 x 5
push press
135 x 5
140 x 5 x 2
135 x 4 last rep to try to make it 5 i clipped my chin. didn't kill me but totally screwed up. full o' fail today.

dips @ bw (gotta get a belt)
10 x 5

incline flys (i know, i know)
30 lb db x 10 x 2
35 x 10 x 2

tricept push up (behind the head)
50 lb x 10 x 2
60 x 10 x 2
 
Tuesday:

45 min of moving big bricks around my yard for 45 min and a 30 min walk to the corner store.

Tonight:

5 min warmup on bike
SLDL with barx 15
DL
bar x 15
135 x 10
225 x 10
315 x 5
345 x 3 (just way too much for 5. couldn't get a fourth off the ground)
325 x 5
325 x 5
315 x 4 (just couldn't get 5)

bunch of power cleans w/ bumper plates
111 x ???

September Conditioning challenge
111 x 34 = 3885lbs moved

bunch of wide grip chings
buch of cleans with 94.5 lbs

Sept challenge again
94.5 x 28 = 2646
 
Saturday:

Digging a ditch for about 1.5 hours and another 3 hours of putting up vynal siding on the house.

Tonight:

7 min warmup on bike.

back squats

bar x a lot
dynamic stretching
135 x 10
still felt stiff in the shoulders
shoulder dislocates.
225x5
315x5
335x5
325x5
320x5
315x5

Cleans:
95 x 15 x 4

Dips (@BW) x 15 x 3
@ BW x 10

abwheel roll outs from knees x 15 x 4

35lb plate 'cross over' things
 
trying to work up to a good PR attempt next week:

SQUAT:
Bar x 10
135 x 5
225 x 5
285 x 3
315 x 3
345 x 3 x 3
320 x 3 x 3 (last set was uber shifty, nearly lost in on the first day down)
315 x 3
225 x 3
135 x 10

Maintnence benching:
50lb dumb bell x 10
70lb x 5
80lb x 5 x 4

Chin Ups @ bw
x 5
x 5
x 5 (started to cheat on the third set)
x 5 (cheate on all of them)
x1 it was a wide grip chinny and I had nothing left...
 
no time for gym but at least I've been active.

Saturday:
10 hours of landscaping (4 of those hours was shoveling fill into a wheelbarrow and pushing it about 75 feet.

Sunday 2 more hours of shoveling

Today: 2 hours of trying to move around patio stones that weight about 100lb (rough guess).

New plan: if I feel relaxed and good on Wednesday I will try to set and record my squat PR. If not, Friday.
 
1hour + mowing and whipper snippering the lawn

gymtime:

squats:
Bar x a lot
135 x 10
225 x 5
315 x 3
335 x 1
380 x 1 (vid to follow) PR
390 x 1 PR - AND I DIDN"T RECORD IT!!! I PUSHED THE WRONG BUTTON!!! I'M AN IDIOT

sooo... a rest...
390 x 1 (vid to follow, youtube is down)
now this wasn't as deep as I would want it but it should be deep enough for the comp

320 x 5
315 x 5
225 x 5

DL w/ 35s (trying to work on getting it off the ground)

bar x a lot
115 x 5
185 x 5
265 x 5
315 x 3 x 3

this was a lot harder than I thought it would be. vid of last set to follow.
 
380 squat:

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390 squat

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/IinYo23ocMY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/IinYo23ocMY&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

DL form check with 35s:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/BEoQA7Lv1-U&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/BEoQA7Lv1-U&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>
 
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