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Brian Stone
03-14-2011, 08:03 PM
Mon Mr 14

Jumprope W/U

BP (isolated): up to 340x3,330x3,2.
Standard BP: 185x6 for backdown
Shoulders are gradually starting to feel good.

Pull-ups: Some sets of 5-6.

Deadlift: Worked up to 375x5. Think that matches previous PR, and felt good! Backdown 315x5

Treadmill HIIT for about 12-15 mins

Brian Stone
03-16-2011, 05:02 AM
Tue Mar 15
Starting to get a cold. Kept volume relatively low.

DB Rows (R/L): Worked up to 130#x6x3, 120x5
Think that is a PR

Curlz: 105#x5,5,3

Quick run followed by incline treadmill walking.

Brian Stone
03-17-2011, 07:26 PM
Wed Mar 16

Bowling

Thu Mar 17

Press: Worked up to 145x5x3. These felt good - could have gone heavier.
155x1, 115x7

FS: worked up to 195x3x3

Quarter mile intervals on treadmill. 15 mins total work between walking and running

Brian Stone
03-20-2011, 12:04 PM
Fri Mar 18
No workout. Bunch of walking

Sat Mar 19
Holyoke St. Patrick's day road race. Just shy of 10k @ 45:41. Pretty happy with this as I've done very little recent distance running training, just sprints.

Sun Mar 20
BP (Nautilus): up to 310x5x3, 250x7

Alternating Chins + 15# and BW Dips:
Chins+15#: 7,5,4
Dips: 12,7,7
Not much rest between sets

Eliptical 15 mins.

Not a ton in the tank. Took it kind of easy.

Later - Push-ups: 40, 35

Brian Stone
03-22-2011, 06:37 PM
Mon Mar 21
Rest

Tue Mar 22
Still felt sore and run down today. Went to the gym against my better judgment. Not a great workout.

DB Snatch (R/L): Up to 110x2x2, 100x4,4

Curlz: 105x6,6,5

Some intervals on treadmill.

Think I may be a little calorie-deprived. Did a lot of eating post workout.

Brian Stone
03-24-2011, 07:18 PM
Wed Mar 23

Rest. Run down - did lots of eating.

Thu Mar 24
Felt pretty low-energy for about first 1/2 of workout and then felt great when I busted through it.

Press: up to 150x5x3. That was tough. 125x6

DB Rows (R/L): Up to 130#x6,7,7, 120x6
Still making progress here

DL: up to 345x2, 385x2 (PR weight), 345x4
Didn't have a lot of time to rest on the DL sets. Grip was double OH for all sets w/ liquid chalk. Stuff is great!

Brian Stone
03-28-2011, 05:56 PM
Fri - Sun, Mar 25-27
Rest.

Mon Mar 28
Decline bench. This is the only barbell bench I seem to be able to do right now that doesn't mess with the shoulders, so I think I'm committing to this one.
Worked up to 225x5, 235x5, 240x5
Felt good. Will work on 245x5x3 next time but that might be a bit aggressive. We'll see how it goes.

Tried some incline bench work after but my shoulders were having none of it. Just not a good angle for me.

Alternated Dips / Chins:
Dips: 10-10-10
Chins: 8-7-5
Chins weak tonight oddly enough after the bench work.

Treadmill: A bit of walking followed by a 6 min mile, which nearly killed me. Then some more walking to cool down.

Tried push-ups at the end but chest / arms were shot.

Brian Stone
03-29-2011, 07:03 PM
Tue Mar 29
Bunch of B12 pre-workout so was feeling particularly beastly today.

FS: up to 205x5x2, 210x5 (PR!) (I think the 205 sets were a PR too!)

DB Rows (R/L): up to 130#x7x3 (rep PR!), 120x5

Some eliptical and light running, and random pull-ups to cool down.

Brian Stone
03-30-2011, 04:00 PM
Wed Mar 30
sore almost everywhere I have a muscle. Did a lot of eating, had some beers and bowled today. Otherwise resting.

Brian Stone
03-31-2011, 06:28 PM
Thu Mar 31
Press: Worked up to 155x5,5,2 (PR!), 135x4

DL: Worked up to 385x5 (PR!), 345x5

Eliptical 20 mins

Great week! I PR'd on most lifts!!



Fri Apr 1

Rest day

Brian Stone
04-03-2011, 02:04 PM
Sat Apr 2
Snowy hike up Mt. Liberty, Flume, Liberty. Just under 8 hours. Great hike!!

Sun Apr 3
Quick W/U

Decline BP: worked up to 245x5,5,3 (PR), 205x4

Alternated pulls / chins / dips
Pulls/chins: 6-5-5 (didn't feel too strong)
Dips: 6-10-10

Eliptical 10 mins. Energy level after hike was not what I thought it was when I decided to go to the gym, but good day overall.

Brian Stone
04-07-2011, 06:07 PM
Mon Apr 4
Pretty sore but had some energy to kill. Did some light aerobic stuff at the gym. Some treadmill and eliptical.

Tue Apr 5
Got sidelined by a brutal short flu. totally floored me. Lots of sleep and little else

Wed Apr 6
Repeat Tuesday.

Thu Apr 7
Feeling gradually much better throughout day. Tried some lifting at night and went pretty well.

Press: up to 155x4,4,4, 165x1 (weight PR), 135x4

Pull-ups / chins / dips cycled.
Pull-ups: 10-6
Chin-ups: 10-6
Dips: 11-12-12

Shrugs: 130#DB's x12,10

Brian Stone
04-09-2011, 10:47 AM
Fri Apr 8
rest

Sat Apr 9
Have sniffles / cough etc. but energy level seemed fine so went to gym. Mistake.

Did some decline BP and Deadlift and basically felt like I was moving anvils with medium weights. Put in some reasonable work but nothing worthy of noting specifically.

15 mins elpitical and went home. Will rest tomorrow.


Sun Apr 10

Rest

Brian Stone
04-12-2011, 06:14 PM
Mon Apr 11

Rest

Tue Apr 12
Quick W/U

FS: up to 215x4,3 (weight PR), 210x4, 185x3
I should have smashed this PR but energy level has been crap since getting sick. Very frustrating

DB Rows (R/L): Up to 130#x3 w/ each hand. Just did not have the gas.

24 mins eliptical. Called it a night.

Brian Stone
04-15-2011, 05:40 AM
Wed Apr 13
Rest

Thu Apr 14
I've got something lagging from my illness last week that is frustrating the hell out of me. My energy level just drops off a cliff at the gym, leading to me feeling exhausted pretty quickly.

Press: up to 155x5,4,3, 135x5

Alternating Pull-ups / chin-ups / dips. Dips wee 11-10-10 or so; pulls not worth noting.

Eliptical 20 mins

Brian Stone
04-18-2011, 06:38 PM
Fri thru Sunday
Rest

Mon Apr 18
FINALLY feeling close to normal, energy-wise.

Decline BP: Up to 240#x5x3, 205x8

DB Snatch (R/L): up to 100x5,2, 90x5

Some sprint work on the treadmill, plus a bit of walking mixed in there.

Brian Stone
04-19-2011, 05:34 PM
Tue Apr 19
Still not feeling 100% given current energy level but definitely improving over last week.

FS: Worked up to 215x5,4,3 (PR), 205x3

Some chin-ups.
Eliptical 25 mins

Brian Stone
04-21-2011, 05:28 PM
Wed Apr 20
Bowling

Thu Apr 21
Energy level seemed OK but I had some soreness. Went to the gym anyway against my better judgment.

Press: Up to 155x4,3,2, 135x5, 115x4

Started to do some DB rows but they felt like anvils. Was wiped so I cut my losses and walked out. Got to get better and letting myself rest when I need it.

Brian Stone
04-22-2011, 02:36 PM
Fri Apr 22
Energy level much better today. I guess bailing early at the gym last night and eating plenty paid off.

DL: worked up to 395x5 (PR!!), 345x5, 295x5
Still think I had a little bit more in my on the big lift. Maybe could have hit 405x5. Felt beastly for whatever reason.

DB Rows (R/L): Up to 130x5,4, 120x5

Curlzzz: 85x10

Eliptical 25 mins. Couldn't run because of all the hit to lower back during the DL's.


Nothing to erase the stresses of a horrible day and week across the board than to hit a PR on Friday!

Brian Stone
04-25-2011, 05:34 PM
Sat & Sun
Rest

Mon Apr 25
Went earlier and did not have the decline BP available, so went flat. Shoulders did not bother me.

BP: Worked up to 225x2, 215x4,5,4, 185x7 or 8

DB Snatches (R/L): Up to 100x3,2, 95x2
These felt exhausting after the work on BP tonight

Dips: 8x3

Some treadmill work that was pretty lackluster. Meh on the night, although I guess that is technically a flat bench PR.

Brian Stone
04-27-2011, 04:50 AM
Tue Apr 26
FS: Worked up to 215x5,4, 220x3 (Weight PR), 185x5

Speed DL's, 2 reps roughly 1 min apart.
245x2x10.

Was forced into a short workout, but that was tough anyway. I'm going to have to reset FS down a bit to try to get through the 215 wall, and the same for Press, I think.

Brian Stone
04-28-2011, 06:16 PM
Wed Apr 27
Bowling

Thu Apr 28
Dropped back some for presses to try to get thru the sticking point. Had a lot more trouble than I should have, but shoulders and chest were still a bit sore from Monday, which I think contributed.

Press: Worked up to 145x5,5,5,2, 125x5, 115x5

DB Rows (R/L): Worked up to 130x8 (rep PR), 6,6, 120x5

Curlz: 105x6
Eliptical: 25 mins pretty high intensity.

Brian Stone
04-29-2011, 04:48 PM
Fri Apr 29
Great workout tonight!

DL: Worked up to 405x5 (PR!!!), 365x5, 315x6

Push-ups: 30-25-25
Leg Press: 360x8, 450x8, 500x8, 550x8

Eliptical 15 mins

Brian Stone
04-30-2011, 08:49 AM
Sat Apr 30
Perfect day for a run outside. Hilly area around my house. Didn't time it but ran something just shy of 7 miserable miles.

Vacation coming up so some needed time off.

Brian Stone
05-07-2011, 10:57 AM
Sun May 1
no workout. Travel day

Mon - Thu
A ton of walking around town all day every day. In the mornings did some variety in the hotel gym, which was actually pretty nice. Nothing worth writing down.

Fri May 6
Travel / recovery day.

Brian Stone
05-07-2011, 01:14 PM
Sat May 7
Unexpectedly good workout for just getting back from a vacation that was not very nice to my body.

Decline BP: Up to 245x5,5,4 (PR despite barely failing the last rep), 205x6, 185x5, 155x15

Normally it'd be snatch day but had that 2 days ago on vaca. Did a variety of push / pull-ups, dips, and some shrugs. Nothing worth breaking down.

Eliptical 20 mins

Brian Stone
05-08-2011, 12:37 PM
Sun May 8
FS: Worked up to 215x5,5,6 (PR!), 185x6

DB Rows (R/L): Worked up to 130x5,6,5

Speed DL: Doubles approximately every min for 10 mins @ 265#

Brian Stone
05-10-2011, 05:37 PM
Mon May 9
Rest

Tue May 10
Press: worked up to 150x5x3, 165x1,1 (think weight PR), 135x5, 115x6,7
Shoulders rocked after this.

Curlzzz: 105x8,6

Run / walk stuff on treadmill for 25ish minutes.


Weight: About 223-224

Brian Stone
05-12-2011, 05:35 PM
Wed May 11
Bowling. Last week of the season.

Thu May 12
DL: Worked up to 415x5 (PR!), 375x5, 325x6,5

Leg Press: Did 360x8, 450x8. Knee was giving a bit of sharp pain so I decided not to push my luck. NO worksets here. BP tomorrow so didn't no other lifting for tonight.

Treadmill: Ran for about 30 mins. 3.5 mi or so

Brian Stone
05-13-2011, 05:40 PM
Fri May 13

Decline BP: Worked up to 250x5,3, 245x4. (250x5 is a PR), 215x4, 185x6, 155x14

DB Snatch (R/L): 55x5, 75x5, 95x3, 85x5, 90x5
Just wasn't feeling strong after the BP.

20 mins eliptical.

Brian Stone
05-14-2011, 07:44 AM
Sat May 14
Big FS day! Had an older coach there that worked with me and gave me some tips and motivation.

FS: Up to 220x5x2, 225x5, 235x3 (all PR's!!), 185x5

DL: Worked to 5 doubles at 275.

About 20 mins of walking and running on treadmill.

Brian Stone
05-16-2011, 06:20 PM
Sun May 15
Rest

Mon May 16
Press: Worked up to 155x5x3 (PR - finally!), 170xF, 165x1,1, 155x1, 135x5, 115x8, 95x5

DB Row (R/L): Worked up to 130x8, 120x5

Some treadmill and eliptical work. The pressing wiped me out

Brian Stone
05-17-2011, 06:13 PM
Tue May 17
Ate a bunch of food much too close to working out. Not a great workout.

DL: Worked up to 425x2 (PR!), 405x4, 365x5, 315x5

Leg Press: 360x8, 450x8, 500x8
Knee was bugging me a bit so I called it a night.

Quick but better than nothing.

Brian Stone
05-19-2011, 06:40 PM
Wed May 18
Rest day. Ate everything in sight.

Thu May 19
GREAT energy.
Decline BP: Worked up to 250x5x2, 255x5 (PR!), 225x6, 205x7, 185x9

DB Snatch (R/L): 60x5, 80x5, 95x5,6, 90x5

Some walking on the treadmill. 20 mins or so. Lower back too sore to run.

Brian Stone
05-20-2011, 03:40 PM
Fri May 20
Ran 5 miles on treadmill in about 39 mins. Would have gone further but was hampered by knee and lower back nagging me. Didn't want to kill them.

Brian Stone
05-21-2011, 11:53 AM
Sat May 21
FS: Worked up to 225x5, 230x5, 235x5 (PR), 185x5

Did some shrugs and chin-ups, alternating:
Chins: 10-10-6
DB Shrugs: 120x15, 130x10, 120x15

Eliptical 20 mins

Would have done a bit more volume w/ FS but knee was still a bit tender and didn't want to push my luck.

Brian Stone
05-23-2011, 06:23 PM
Sun May 22
Rest

Mon May 23
Great night!

Press: Worked up to 160x5,5,4, 170x1,1, 175x1 (all PR's!), 145x5, 125x7

DB Rows (R/L): Worked up to 130x9 (PR), 7,5, 120x6

Ran for about 10 mins
Eliptical 10 mins

Weight: 233
Been hitting a lot of PR's but also have been putting on a lot of weight from all the associated eating. :\

Brian Stone
05-24-2011, 06:02 PM
Tue May 24
DL: Worked up to 425x5 (PR), 385x5, 335x8,4

Leg Press: 360x8, 450x8, 540x10, 590x8,10

Eliptical 15 mins


Few things in the gym are more unpleasant than a max effort set of deadlifts!