Workout Log: The Sequel

[Júlíus G. Magnússon]

11/07/10

5/3/1 Back Squat
3 x 95kg
3 x 110kg
5 x 122.5kg

Wanted to go all out today, but didn't because all this gym has is a squat stand with no safety pins and no bumpers.

A1.
Good Morning
5 x 10 x 52.5kg

A2.
Fat Gripz Deadlift
(10, 10, 8, 10, 6) x 52.5kg

Bodyweight
78.5kg

[Júlíus G. Magnússon]

12/07/10

Swim (skriðsund)
12 x 50m

[Júlíus G. Magnússon]

13/07/10

5/3/1 Bench Press
3 x 65kg
3 x 75kg
5 x 85kg
10 x 65kg (wide grip)

Dropped the weight way down and took it easy.

21-15-9 reps:
Dumbbell Thruster 2x16kg
Kipping Pull-up

Went slow and was very careful with my shoulder - felt good during, slight discomfort right now, an hour or so later.

Swim (skriðsund)
3 x 100m

[Júlíus G. Magnússon]

16/07/10

5/3/1 Deadlift
3 x 112.5kg
(3 x 120kg) - wrong loading
3 x 130kg
3 x 145kg

10/50-8/40-6/30-4/20-2/10 reps for time:
Deadlift 110kg
Push-ups
-
Messed up the timing, but intensity was high throughout the workout so I don't care

Shoulder's been feeling crappy since the thruster/pull-up thing.

[Júlíus G. Magnússon]

19/07/10

5/3/1 Shoulder Press
3 x 45kg
3 x 50kg
3 x 55kg

Chin-ups
3 x 5kg
3 x 10kg
3 x 15kg
3 x 17.5kg
3 x 20kg

C2 Row
1000m

Swim (skriðsund)
12 x 50m

Shoulder hurts at the bottom of the presses. I need to reevaluate this. It's starting to feel less and less like the minor annoyance I was hoping it would be and more and more like an injury.

[Júlíus G. Magnússon]

20/07/10

Bodyweight
77.4kg

5/3/1 Back Squat (belt)
5 x 100kg
3 x 115kg
1 x 130kg

21-15-9 reps for time:
Back Squat Bodyweight (80kg/77.4kg)
500m run (treadmill)
-
19:25

Found out the hard way during this workout that two out of four treadmills work and only one of those displays distance traveled.

[Júlíus G. Magnússon]

21/07/10

For time:
50 Russian Kettlebell Swing 1.5pood
500m Run
50 Double-unders*
40 Russian Kettlebell Swing 1.5pood
400m Run
40 Double-unders*
30 Russian Kettlebell Swing 1.5pood
300m Run
30 Double-unders*
20 Russian Kettlebell Swing 1.5pood
200m Run
20 Double-unders*
10 Russian Kettlebell Swing 1.5pood
100m Run
10 Double-unders*
-
30:12

*Jump rope was way too short (and heavy) - spent at least half the time on double-unders, while normally, with a better rope, I would breeze through them. Yeah, yeah, excuses.

[Júlíus G. Magnússon]

22/07/10

5/3/1 Bench Press
5 x 70kg
3 x 80kg
1 x 90kg

4 rounds for reps:
Bench Press Bodyweight (80kg/77.4kg)
Strict Pull-up
-
5/7, 5/7, 5/7, 5/7
-
48

Shoulder's complaining. I could tell this was a bad idea from the start of the first round but I was too stupid to quit.

[Júlíus G. Magnússon]

26/07/10

This is my last workout for a while.

5/3/1 Deadlift (touch and go)
5 x 120kg
3 x 137.5kg
4 x 152.5kg

Grip gave out after the fourth rep. Much thicker and more slippery bar than I've grown used to. Would have had at least 5-6 reps (and a new 5RM) with a proper bar.

L-sit
3 x Max

Swim (skriðsund)
25m
50m
75m
100m
75m
50m
25m

[Júlíus G. Magnússon]

29/07/10

Bodyweight
78.7kg


05/08/10

Bodyweight
75.6kg

Dropped over 3kg in one week working at sea (with limited sleep and not a lot of food). Haven't been this light for a long while. Even so, I'm feeling fat and weak.


06/08/10

Light workout before going out again for another 7-10 days.

Deadlift
3 x 100kg
3 x 110kg
3 x 120kg
3 x 130kg
3 x 140kg

Front Squat
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg

Chin-ups
3 x 5kg
3 x 7.5kg
3 x 10kg
3 x 12.5kg
3 x 15kg

Shoulder still doesn't like pressing movements. Haven't been able to rest it properly.