View Full Version : Brian's strength log
03-14-2011, 08:03 PM
Mon Mr 14
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
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
Quick run followed by incline treadmill walking.
03-17-2011, 07:26 PM
Wed Mar 16
Thu Mar 17
Press: Worked up to 145x5x3. These felt good - could have gone heavier.
FS: worked up to 195x3x3
Quarter mile intervals on treadmill. 15 mins total work between walking and running
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:
Not much rest between sets
Eliptical 15 mins.
Not a ton in the tank. Took it kind of easy.
Later - Push-ups: 40, 35
03-22-2011, 06:37 PM
Mon Mar 21
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
Some intervals on treadmill.
Think I may be a little calorie-deprived. Did a lot of eating post workout.
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!
03-28-2011, 05:56 PM
Fri - Sun, Mar 25-27
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:
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.
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.
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.
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
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
Decline BP: worked up to 245x5,5,3 (PR), 205x4
Alternated pulls / chins / dips
Pulls/chins: 6-5-5 (didn't feel too strong)
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.
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
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.
Shrugs: 130#DB's x12,10
04-09-2011, 10:47 AM
Fri Apr 8
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
04-12-2011, 06:14 PM
Mon Apr 11
Tue Apr 12
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.
04-15-2011, 05:40 AM
Wed Apr 13
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
04-18-2011, 06:38 PM
Fri thru Sunday
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.
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
Eliptical 25 mins
04-21-2011, 05:28 PM
Wed Apr 20
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.
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
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!
04-25-2011, 05:34 PM
Sat & Sun
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
Some treadmill work that was pretty lackluster. Meh on the night, although I guess that is technically a flat bench PR.
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.
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.
04-28-2011, 06:16 PM
Wed Apr 27
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
Eliptical: 25 mins pretty high intensity.
04-29-2011, 04:48 PM
Fri Apr 29
Great workout tonight!
DL: Worked up to 405x5 (PR!!!), 365x5, 315x6
Leg Press: 360x8, 450x8, 500x8, 550x8
Eliptical 15 mins
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.
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.
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
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#
05-10-2011, 05:37 PM
Mon May 9
Tue May 10
Press: worked up to 150x5x3, 165x1,1 (think weight PR), 135x5, 115x6,7
Shoulders rocked after this.
Run / walk stuff on treadmill for 25ish minutes.
Weight: About 223-224
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
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.
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.
05-16-2011, 06:20 PM
Sun May 15
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
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.
05-19-2011, 06:40 PM
Wed May 18
Rest day. Ate everything in sight.
Thu May 19
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.
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.
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:
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.
05-23-2011, 06:23 PM
Sun May 22
Mon May 23
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
Been hitting a lot of PR's but also have been putting on a lot of weight from all the associated eating. :\
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!
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