Shadow Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

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shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu Jul 12, 2012 5:58 pm

7-12-12

Weight - 285.6 - down .8 lbs for week and 39 lbs for year

Treadmill - 10 min. 3.2 mph 7 degree incline

Good Girl/Bad Girl Machine - stack - 20 reps

Straddle Squats - 55lb db 10 reps

The following were done as a circuit

Light Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
185 - 5 reps
185 - 5 reps
195 - 5 reps

Bench

All reps are paused besides first set

45 - 10 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 1 rep
235 - 5 reps
235 - 5 reps

Hammer Rows

0 - 12 reps
90 - 10 reps
110 - 8 reps
140 - 6 reps
160 - 5 reps
170 - 5 reps
180 - 5 reps

Weights - 39 minutes

Daily Tally

Treadmill - 10 minutes
Weights - 39 minutes
Total - 49 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri Jul 13, 2012 1:01 pm

7-13-12

Weight - 284.4 - Down 2 lbs for week and 40.2 for the year

Walk - 29 minutes to gym

Small Muscle Workout

The following were done as circuit

Hise Shrugs

225 - 20 reps
245 - 2 sets of 20 - 2 sets of 15 and 1 set of 10

Face Pulls

40 - 20 reps
50 - 2 sets of 20 - 2 sets of 15 and 1 set of 10

Weighted Situps

10 - 10 reps
15 - 4 sets of 10 reps

Rear delt machine

20 - 20 reps
30 - 4 sets of 20 reps

Weights time 26 minutes

Walk home- 34 minutes

Notes - Passed the 40 pound mark which is cool - will start hills twice a week on Monday. I went a longer way home, which is why the time was longer

Daily Tally

Walk 63 minutes
Weights - 26 minutes

Total - 1 hour 29 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 15, 2012 10:00 am

7-14-12

Treadmill - 15 minutes - 10 min 3.2mph 7 degree incline - 5 min 3.2 mph and 0 incline

Small Muscle Workout

The following were done as a circuit

CB Preacher curls

30 - 20 reps
40 - 2 sets of 20 reps - 2 sets of 15 reps and 1 set of 10 reps

Tate Presses

15 - 20 reps
20 - 20 reps
25 - 3 sets 20 reps

Leg Press calf raises

180 - 25 reps
195 - 1 sets of 25 reps - 3 sets of 20 reps - 1 set of 15 reps

Standing cable ab crunches

60 - 20 reps
70 - 20 reps
80 - 20 reps
90 - 2 sets of 20 reps

Time - 30 minutes

Notes - Goal is 125 reps for the leg press calf raises and 100 reps for the other 3 exercises in 30 minutes.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 15, 2012 12:16 pm

7-15-12

Treadmill - 15 minutes - 3.2mph varied the incline from 0-9

Good Girl/Bad girl machine - stack x 20 reps

Straddle squats - 55 lb db x 10 reps

Box Squats

45 - 5 reps
95 - 10 reps
135 - 5 reps
175 - 5 reps
185 - 5 reps
195 - 5 reps

These were supersetted

Flat bench DB Press

40 - 10 reps
50 - 10 reps
60 - 8 reps
75 - 6 reps
95 - 3 sets of 5 reps

Deadlift- all reps mixed grip except the 2 sets of 3 with 275 which were double overhand

135 - 3 reps
195 - 5 reps
235 - 4 reps
265 - 3 reps
305 - 2 reps
325 - 1 rep
335 - 1 rep
345 - 1 rep
275 - 2 sets of 3 reps

Weight time - 50 minutes

Daily Tally

Treadmill - 15 min
Weights - 50 min
Total - 65 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jul 16, 2012 5:58 pm

7-16-12

Walk - 29 minutes upon waking - This included 3 hills that I ran. - It is a little longer than a 200m long.

Walk - 57 minutes at lunch

Daily Tally
Walk a.m. - 29 minutes
Walk lunch - 57 minutes
Total - 1 hour 26 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jul 17, 2012 5:52 pm

7-17-12

Walk - 18 minutes upon waking

Gym

Treadmill - 9 minutes - 3.2 mph 7 degree incline - 1 minute 3.2mph 8 degree incline

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 4 reps
195 - 3 reps
225 - 2 reps
245 - 1 rep - high
245 - 1 rep
265 - 1 rep
245 - 2 sets of 5

These 2 were supersetted

Standing Mil. Press

65 - 10 reps
95 - 8 reps
125 - 6 reps
155 - 3 reps
185 - 1 rep
165 - 5 reps
155 - 5 reps

Lat Pulldowns

100 - 10 reps
120 - 8 reps
150 - 6 reps
170 - 5 reps
180 - 5 reps
190 - 5 reps
260 - 10 reps

Weights time - 47 minutes

Daily Tally
Walk - 18 minutes
Treadmill - 10 minutes
Weights - 47 minutes
Total - 1 hour and 15 minutes

Notes - Cut 90 seconds off my best time walking in the morning. Paul Carter, in his book, said that when you walk your cardio you should be like a pissed-off gorilla. Maybe I looked like an idiot, but I was a lot quicker. Squats took a while to feel the groove and my first time at 245 was high, so I did it a second time and it was better.

I added some sets to all exercises so I could go heavier and back off to my work sets. Still got my strength training done in 47 minutes.

Solid 80 percent workout
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed Jul 18, 2012 6:06 pm

7-18-12

Walk - 24:39 upon waking

Gym

Treadmill - 8 min 3.2 mph 7 degree incline - 2 min 3.2 mph 8 degree incline - 5 min 3.2 mph 0 incline

Small Muscle Workout

The following were done as a circuit

45lb Standing Curl Bar Curls

55 - 15 reps
65 - 2 sets of 15 reps - 2 sets of 12 reps

Standing DB OH Tricep extensions

25 - 15 reps
30 - 15 reps
35 - 15 reps
40 - 15 reps
40 - 12 reps

Seatbelt Cable Laterals
10 - 25 reps
20 - 2 sets of 15 reps - 1 set of 12 reps - 1 set of 10 reps

The following were done as a circuit

BB wrist curls - 80 - 8 reps
CB reverse wrist curls - 40 - 7 reps
BB wrist curls - 80 - 8 reps
CB reverse wrist curls - 40 - 7 reps
Behind the back bb wrist curls - 90 - 6 reps
CB reverse wrist curls - 40 - 7 reps
Behind the back bb wrist curls - 90 - 6 reps
CB reverse wrist curls - 40 - 7 reps
SED wrist abduction - 30 - 3 sets of 6 reps

Total weight time - 31 min

Daily Tally

Walk - 24:30
Treadmill - 15 min
Weights - 31 min
Total - 1 hour and 10 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu Jul 19, 2012 5:40 pm

7-19-12

Walk - 24 minutes upon waking

Gym

Treadmill - 7 min. 3.2 mph 7 degree incline - 3 min. 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - stack - 20 reps

Straddle Squats - 55lb db 10 reps

The following were done as a circuit

Light Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
185 - 5 reps
195 - 5 reps
195 - 5 reps

Bench

All reps are paused besides first set

45 - 10 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 1 rep
265 - 1 rep
245 - 5 reps
245 - 5 reps

Hammer Rows

0 - 12 reps
90 - 10 reps
110 - 8 reps
140 - 6 reps
170 - 5 reps
180 - 5 reps
180 - 5 reps
160 - 10 reps

Weights - 48 minutes

Daily Tally
Walk - 24 minutes
Treadmill - 10 minutes
Weights - 48 minutes
Total - 82 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri Jul 20, 2012 1:50 pm

7-20-12

Weight - 282.2 - Down 2.2 lbs for week and 42.4 for the year

Walk - 35 minutes to gym

Small Muscle Workout

The following were done as circuit

Hise Shrugs

225 - 20 reps
245 - 3 sets of 20 - 1 set of 15 and 1 set of 5

Face Pulls
40 - 20 reps
50 - 3 sets of 20 - 1 set of 15 and 1 set of 5

Weighted Situps

10 - 10 reps
15 - 10 reps
20 - 3 sets of 10 reps

Rear delt machine

20 - 20 reps
30 - 20 reps
40 - 1 set of 20 reps - 2 sets of 15 reps - 1 set of 10 reps

Weights time 27 minutes

Walk home- 45 minutes - walk by the place where I ran hills and ran 2 hills

Notes - I got up at 4:30 and walked to gym. I had to walk a longer way to the gym because it was still dark when I headed to gym and I didn't feel really want to cut through people's yard in the dark. This added a around 6 minutes to the walk to the gym.

I ran my hills on the way home. My plan was 3, but only got 2. I was pretty gassed. It was extremely humid for 5:30 in the morning. I also kept my calories between 1300-1500 calories Monday - Thursday with less than 30 grams of carbs.

Next week I will run my hills on the way to the gym.

When I got home, my body craved fruit. I skip breakfast nearly everyday, but I couldn't do it today, so I had a bowl of Fiber One cereal with 2 scoops of protein, skim milk, a banana, a nectarine, a chicken breast tenderloin and a gallon of water. I felt better. That was around 750 calories. I think that I can still come in around 1600 calories today.

Daily Tally

Walk & hills - 80 minutes
Weights - 27 minutes

Total - 1 hour 47 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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powerlifter54
Sergeant Commanding
Posts: 7937
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Shadow Log

Post by powerlifter54 » Sat Jul 21, 2012 5:08 am

How is son doing?
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jul 21, 2012 1:20 pm

powerlifter54 wrote:How is son doing?
He is doing well - They had football camp this week and next week culminating with a team camp next Thursday and Friday where they go against other schools. He only worked out 3 days this past week and they were just the basics.

After the 2 weeks of camp they have dead week at school where nothing goes on and then 2 a days start up. I believe the first football game is August 24th, so it will be here before you know it. He said it is the first time that he has started a season where he has not been nervous, just excited to get started.

Thanks for asking.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jul 21, 2012 1:27 pm

7-21-12

Walk - to gym 32 minutes

Small Muscle Workout

The following were done as a circuit

CB Preacher curls

30 - 20 reps
40 - 3 sets of 20 reps - 1 set of 15 reps and 1 set of 5 reps

Tate Presses

15 - 20 reps
20 - 20 reps
25 - 20 reps
30 - 2 sets of 15 reps

Leg Press calf raises

180 - 25 reps
195 - 2 sets of 25 reps - 2 sets of 20 reps - 1 set of 10 reps

Standing cable ab crunches

70 - 20 reps
80 - 20 reps
90 - 3 sets of 20 reps

Time - 32 minutes

Walk -back home - 34 minutes

Daily Tally
Walk - 66 minutes
Weights - 32 minutes
Total - 1 hour 38 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 22, 2012 11:50 am

7-22-12

Treadmill - 3.2mph 7 degree incline - 6 min - 3.2 mph 8 degree incline 4 min - 3.2 mph 0 incline 5 min

Good Girl/Bad girl machine - stack x 20 reps

Straddle squats - 55 lb db x 10 reps

Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 3 reps
185 - 5 reps
195 - 5 reps
205 - 5 reps

These were supersetted

Flat bench DB Press

45 - 10 reps
55 - 10 reps
75 - 8 reps
85 - 6 reps
100 - 2 sets of 5 reps - 1 set of 4 reps

Deadlift- all reps mixed grip except the 2 sets of 3 with 285 which were double overhand

135 - 3 reps
195 - 5 reps
235 - 4 reps
265 - 3 reps
305 - 2 reps
325 - 1 rep
345 - 1 rep
355 - 1 rep
285 - 2 sets of 3 reps

Weight time - 56 minutes

Daily Tally

Treadmill - 15 min
Weights - 56 min
Total - 71 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jul 23, 2012 6:28 pm

7-23-12

AM - Walked and ran 3 hills upon waking - 33 minutes

Lunch - Walked 50 minutes

Total for day - 1 hour and 23 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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Brutal Bajan
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Joined: Fri Jan 06, 2012 10:53 pm

Re: Shadow Log

Post by Brutal Bajan » Tue Jul 24, 2012 4:31 am

Damn dude, nice DB pressing

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jul 24, 2012 6:21 pm

Thanks Brutal.

7-24-12

Walk - 28 minutes to gym upon waking

Gym

15 dislocates

The following were supersetted

Standing Mil. Press

65 - 10 reps
95 - 8 reps
125 - 6 reps
145 - 3 reps
165 - 2 reps
185 - 1 rep
165 - 5 reps
135 - 7 reps

Lat Pulldowns

100 - 10 reps
120 - 8 reps
150 - 6 reps
170 - 5 reps
190 - 2 sets of 5 reps
160 - 10 reps

Total Weight time - 23 minutes

Walk home - 31 minutes

Gym - Lunch

Treadmill - 5 min. 3.2 mph 0 degree incline - 5 min 3.2 mph 7 degree incline - 5 min 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - Stack x 20

Straddle Squats - 60lb x 10 reps

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 4 reps
195 - 3 reps
225 - 2 reps
255 - 1 reps
275 - 1 reps
255 - 5 reps
225 - 2 reps
185 - 2 reps
135 - 2 reps
45 - 5 reps

Total weight time - 30 minutes

Daily Tally
Walk - 59 minutes
Weights - 53 minutes
Treadmill - 15 minutes
Total - 2 hour and 7 minutes

Notes - I got up and went to gym upon waking and then went back to the gym at lunch. I did this for a couple of reasons. I have the time and wanted to concentrate on squats at lunch. I need more loosening before starting my Mil. press and pulldowns. They were harder than at lunch, but workable.

I filmed my squats. They are improving, but still are a little high. I am going to continue to split my workouts on Tuesday and Thursday so I can concentrate on squats. I am going to stretch and film every set of squats until I can do a full atg squat. Once I get there, I will program blocks to improve my numbers.

I would like to compete in meet by the end of next year, so I need to be able to squat.

My immediate goal, though is to lose weight, so while I would like to squat bigger numbers, it is not of utmost priority. You cannot serve 2 masters.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed Jul 25, 2012 1:30 pm

7-25-12

Walk - Walk to gym upon waking - 38 minutes ~2.3 miles

Gym

Small Muscle Workout

The following were done as a circuit

Standing 45 lb Curl Bar Curls

55 - 15 reps
65 - 3 sets 15 reps - 1 set of 12 reps

Standing Overhead DB extensions

25 - 15 reps
30 - 15 reps
35 - 15 reps
40 - 2 sets - 15 reps

Cable Seatbelt laterals

10 - 25 reps
15 - 2 sets 15 reps - 2 sets 12 reps

The following were done as a circuit - no rest

BB wrist curls - 85 - 6 reps
CB rev wrist curls - 40 - 8 reps
BB wrist curls - 85 - 6 reps
CB rev wrist curls - 40 - 7 reps
BB Behind the back wrist curls - 90 - 7 reps
CB rev wrist curls - 40 - 7 reps
BB Behind the back wrist curls - 90 - 7 reps
CB rev wrist curls - 40 - 7 reps
SED DB wrist abductions - 30 - 2 sets of 7 reps and 1 set of 6 reps

Weights - 32 minutes

Walk - home - 32 minutes - ~1.7 miles

Daily Tally
Walk - 70 minutes
Weights - 32 minutes
Total - 1 hour 42 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu Jul 26, 2012 5:45 pm

7-26-12

Gym - upon waking

Elliptical - 10 minutes

Good girl/bad girl machine - stack x 20 reps

Straddle Squats - 55 - 10 reps

Squats

30 minutes of a bunch of light singles, doubles and triples.

The following were supersetted

Bench

Bar - 10 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 1 rep
255 - 1 rep
275 - 1 rep
255 - 2 sets of 4 reps

Hammer Row

0 - 12 reps
90 - 10 reps
110 - 8 reps
140 - 6 reps
170 - 5 reps
180 - 5 reps
190 - 5 reps
160 - 11 reps

Total Weight time - 65 minutes

Lunch to gym

Treadmill - 15 min - 6 min 3.2 mph 8 degree incline - 5 min 3.2 mph 0 degree incline - 4 min 3.2 mph 7 degree incline

Notes - Gave my joints a break by doing the Elliptical in the morning. Worked on squats depth with Barbie weights. So I stretched, squatted and then watched the video of it. Bench and rows were good. I am off today, so came back in and did treadmill work and put my 11-year old through a quick workout.

Daily Tally

Elliptical - 10 min
Treadmill - 15 min
Weights - 65 min

Total - 90 min
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri Jul 27, 2012 4:27 pm

7-27-12

Weight - 281.2 - Down 1.0 lbs for week and 432.4 for the year

Walk - 31 minutes, including 3 hills

Small Muscle Workout

The following were done as circuit

Hise Shrugs

225 - 20 reps
245 - 4 sets of 20

Face Pulls

40 - 20 reps
50 - 4 sets of 20

Weighted Situps

10 - 10 reps
15 - 10 reps
20 - 10 reps
25 - 2 sets of 10 reps

Rear delt machine

20 - 20 reps
30 - 20 reps
40 - 3 sets of 20 reps

Weights time 25 minutes

Daily Tally

Walk & hills - 31 minutes
Weights - 25 minutes

Total - 56 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jul 28, 2012 1:08 pm

7-28-12

Walk to Gym upon waking - 28 minutes

Small Muscle Group


The following exercising were done as a circuit

CB Preachers

30 - 20 reps
40 - 4 sets of 20 reps

Tate Presses

15 - 20 reps
20 - 20 reps
25 20 reps
30 - 1 set of 20 reps - 1 set of 15 reps - 1 set of 5 reps

Leg Press Calf Raises

180 - 25 reps
195 - 4 sets of 25 reps

Standing Cable Ab Crunches

70 - 20 reps
80 - 20 reps
90 - 20 reps
100 - 2 sets of 15 reps and 1 set of 10 reps

Weights time - 30 minutes

Walk home - 32 minutes

Total time - 90 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

User avatar
Dunn
Sergeant Commanding
Posts: 6664
Joined: Mon Jan 05, 2009 4:06 pm
Location: Columbus, GA

Re: Shadow Log

Post by Dunn » Sat Jul 28, 2012 1:11 pm

Great consistency Shadow. How's the body responding to these small workouts?

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 29, 2012 12:17 pm

Dunn wrote:Great consistency Shadow. How's the body responding to these small workouts?
Thanks Dunn - My body is responding really well to the small muscle workouts. It allows me to fill in some muscular gaps, while not taking away from my main workouts. It also give me another way to burn a few calories.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 29, 2012 12:23 pm

7-29-12

Gym - upon waking

Treadmill - 15 minutes - 3 minutes 3.2mph 7 degree incline - 7 minutes 3.2 mph 8 degree incline - 5 minutes 3.2 mph 0 incline

Good girl/bad girl machine - stack x 20 reps

Straddle Squats - 45lb kb x 10 reps

Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 3 reps
185 - 5 reps
205 - 5 reps
215 - 5 reps

The following are supersetted

Deadlift - Unless noted mixed grip

135 - 3 reps
195 - 5 reps
235 - 4 reps
265 - 3 reps
305 - 2 reps
325 - 1 reps
345 - 1 rep
365 - 1 rep
305 - 3 reps - double overhand

Flat Bench DB Press

45 - 10 reps
55 - 10 reps
75 - 8 reps
85 - 6 reps
105 - 1 set of 5 reps - 2 sets of 3 reps

Weight time - 52 minutes

Total time - 1 hour and 7 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jul 30, 2012 7:07 pm

7-30-12

Walk - 35 minutes upon waking, including 4 hills

Walk - 30 minutes at lunch

Total - 65 minutes

Notes - Deload week - I am only going to the gym 3 days this week to give me a mental break from going to the gym 6 times a week.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jul 31, 2012 5:59 pm

7-31-12

Deload week

Walk - 30 minutes upon waking

Gym

Treadmill - 10 minutes - 2 minutes - 3.2 mph 7 degree incline - 8 minutes 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - Stack x 20

Goblet squats - 25 lb kb x 10 reps

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
185 - 5 reps
225 - 2 reps

The following were supersetted

Standing Mil. Presses

45 - 10 reps
85 - 8 reps
115 - 6 reps
135 - 4 reps
165 - 1 reps
135 - 8 reps

Lat Pulldowns

100 - 10 reps
120 - 8 reps
140 - 5 reps
160 - 3 reps
190 - 3 reps
120 - 10 reps

45 lb standing curl bar curls - 45 - 30 reps

Standing DB Overhead Tri. Exts. - 25 - 30 reps

Cable Seatbelt laterals - 10 - 30 reps

BB Wrist Curls - 55 - 25 reps

cb reverse wrist curls - 20 - 25 reps

Weights - 50 minutes

Total Time - 90 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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