Training Log: Entry 944

Bi lateral DB curls of 35
16+3+5

Notes: Got a decent pump out of these compared to my barbell work.

Reverse EZ bar curls of 65
12

Dip belt calf raises of 185
15

Notes: Still using the DC method of a 5 second negative and holding the calves in the fully flexed position at the bottom of the lift for 15 seconds.  These really blew me away, and no lower back pressure.

Elevated trap bar lifts of 405
8

Of 315
2x20

Notes: Heavy set was done with a pause, 2 WM sets were touch and go without a full lockout at top to put emphasis on quads.  These worked really well, especially on the second set.  I might throw one more mat on to get some more ROM, but this was a treat.

RDLs of 135
12

Notes: After the WM sets it didn't take much to fry me out.

RCSU
23+5+3

Training Log: Entry 943

1.5 mile run on tredmill, level 1 incline, 8.1 speed

11:07

Notes: Ran this first thing in the morning on an empty stomach.  All things considered, very happy with it.

Training Log: Entry 942

Floor press 225
11+4+2

Notes: Making an effort to concentrate on the intended muscle group as I work it.  Not quite at the non-lockout level, but approaching there.

Strict press 135
8+3+3

Notes: No idea really how to specifically recruit the shoulders on these.  I just press and get big shoulders.

CG bench 185
9+3+4

NG chins
13+3+3

Notes: These always do a great job of frying my lats, it's just hard to measure full ROM.

Touch and go deads of 275
2x12

Notes: Focusing on trying to keep my form good, rather than just gripping and ripping.  Bending my knees for the downward portion rather than just dropping it.  I'm sure my form is a mess, and I'll try to get a video next time.

Training Log: Entry 941

1.5 mile run on treadmill at level 1 incline set to "8" speed

11:15

Notes: PFT is coming up again.  I'm going to try to keep my weight around 188 until then, as being lighter makes running easier and means I can max my waist measurement.  If I get a 90, I don't have to test again for a year, which means I can bulk for 8 months and cut for about 4.

Training Log: Entry 940

BB curls of 95
12+4+5

CoC #1
26

SSB calf raises w/3 mats
12

SSB good mornings 115
1x10

GHRs
20+10+10

Notes: GMs ended up being more of a lower back movement. If I really plan to use this, I'm gonna have to treat it like RDLs and do it last. Realistically, I'm either going to do GHRs, one against bands and one with weights, or use the base gym for some leg curls.

SSB squat of 335
8

Of 245
20

Notes: Did the WM set without a belt. Debating on if I want to keep that up or belt up so that more focus is on the quads instead of the back. Don't use a mouthguard next time. Makes breathing impossible.

Training Log: Entry 939

First breakin day of Dogg Crapp. Kept weight light on most movements.

Bench of 225
10+5+5

Bradford press of 95
12+4+4

Notes: Counting a front and back movement as 1 rep.

CG pin press on 9 pin of 185
9+4+4


BW Chins
12+4+4

Touch and go Mat pulls of 315 w/7 mats
2x10

Notes: Used straps and didn't even attempt to hold onto the bar. Started touch and go on the second set, and it makes a huge difference. I think 7 mats may be a little too high, but we'll see.

RCSU
20+3+3

Notes: Focused on breaking parallel on the way back here.

Initial impressions: Got a decent pump, and my elbow only bothered me on the chins. Did some basic timed stretches at the end of the workout. Once I go through a full training block, I'll start the hardcore stretching.

Day A

 

Flat bench 11-15 RP

Bradford press 15-30 RP
Close grip pin press 11-15 RP
Chins 15-20 RP
Mat pulls 2x5-8 SS

 

Day B

BB curls 20-30 RP
Grippers 11-20 SS
Standing calf raise w/SSB 10-12 SS
SSB good mornings 15-20 RP
SSB Squat 4-8 SS + WM

 

Day A

Floor press 11-15 RP
Strict press 11-15 RP
CG bench press 11-15 RP
NG chins 15-20 RP
Deadlift 2x9-12 SS

 

Day B
DB curls 20-30 RP
Reverse curls 11-20 SS
Seated calf raise 10-12 SS
Front squat 4-8 SS + WM
RDL 10-15 SS

 

 

Day A

 

Dips 11-15 RP
Machine shoulder press 11-15 RP
2-board press 11-15 RP
Lat pulldown 15-20 RP
DB rows 10-12 SS

 

 

Day B
EZ bar curls 20-30 RP
Hammer curls 11-20 SS
Standing calf raise 10-12 SS
GHR 15-20 RP
BB box squat 4-8 SS + WM