Shadow Log

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

Moderator: Dux

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

Re: Shadow Log

Post by shadow33 » Wed Aug 01, 2012 1:14 pm

8-1-12

Walk - Walk 6 minutes upon waking until lightning sent me back home to drive to gym

Gym

Treadmill - 30 minutes - 3.2mph from 0 incline to 15 degrees incline

Evening

Mow - 25 minutes - I will do this when I get home

Total - 61 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 » Wed Aug 01, 2012 1:19 pm

Son Update

He had football camp July 16-26 that culminated with a team camp on the 25th and 26th. I watched the team camp and he did well.

As far as lifting he set a pr with 255 on the bench. He said it flew up pretty good.

His weight is around 218. The only negative is ever since he deadlifted 405 his back has been bothering him on squats when he gets around 315. He has went to the chiropracter a couple of times and has gotten better.

Two-a-days start Monday and season starts August 24.
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 Aug 02, 2012 1:18 pm

8-2-12

Gym - upon waking

Deload Week

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

Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 5 reps
185 - 3 reps
225 - 1 reps

The following 2 exercises were supersetted

Bench Press - Except for first and last set all reps were paused

45 - 10 reps
95 - 5 reps
135 - 5 reps
155 - 5 reps
185 - 3 reps
225 - 1 rep
255 - 1 rep
185 - 15 reps

Hammer Row

0 - 12 reps
90 - 10 reps
110 - 10 reps
130 - 10 reps
140 - 10 reps
150 - 10 reps

Hise Shrugs - 225 - 30 reps
Rope Face Pulls - 40 - 30 reps
Incline situps - 20 reps
Rear Delt Machine - 20 - 30 reps

Weight time - 56 minutes

Total Time - 66 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 Aug 03, 2012 2:50 pm

8-3-12


Walk - 42 minutes upon waking, including running 3 hills. I ran 1/2 of my second hill backwards. I tweaked my calf at the end of my third hill. It is a little sore. I just need to work into the hills gradually as far as speed goes. It is not that I am remotely fast, but fast for my current conditioning.

Going to White Water tonight with the family to show the world my glorious paleness.
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 Aug 04, 2012 12:45 pm

8-4-12

Calf is better today. Walked 52 minutes upon waking.
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 Aug 05, 2012 11:41 am

8-5-12

Deload Week

Gym

Treadmill - 15 minutes - 10 min. 3.2mph 8 degree incline - 5 min 3.2 mph 0 incline

Good Girl/Bad Girl Machine - stack x 20 reps

Goblet squats - 25 lb kb 10 reps

Front Squats

45 - 5 reps
95 - 5 reps
115 - 5 reps
135 - 5 reps
155 - 1 reps

The following 2 exercises were supersetted

Deadlift

135 - 5 reps
185 - 5 reps
225 - 3 reps
275 - 1 rep
315 - 1 rep

Flat DB Bench

45 - 12 reps
55 - 12 reps
65 - 12 reps
75 - 12 reps

CB Preachers - 30 - 30 reps
Tate Presses - 15 - 30 reps
Leg Press Machine calf raises - 90 - 40 reps
Standing Cable Ab Crunches - 70 - 30 reps

Weight time - 45 minutes

Total time - 1 hour
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 Aug 06, 2012 6:02 pm

8-6-12

Walk - Walked 37 minutes upon waking - Walked the 4 hills I was supposed to run. Just going to ease back into the hills

Lunch Walk - Walk 40 minutes at lunch.

Total - 1 hour 17 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 Aug 07, 2012 6:27 pm

8-7-12

Gym - Upon waking

Treadmill - 15 minutes - 5 minutes 3.3 mph 0 incline - 1 minute 3.3 mph 8 degree incline - 9 minutes 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - Stack x 20

Goblet Squat - 25 lb 10 reps

Low Box Squats

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

Total weight time - 27 minutes

Gym - At lunch

Elliptical trainer with arm thingies - 10 minutes - Interval #1 - 1 mile

The following exercises were supersetted

Standing Military Press

65 - 10 reps
95 - 8 reps
125 - 6 reps
155 - 3 reps
175 - 2 reps
195 - Miss - This was mental
175 - 4 reps - PR
135 - 8 reps

Lat Pulldowns

100 - 10 reps
120 - 8 reps
150 - 6 reps
180 - 5 reps
190 - 5 reps
190 - 5 reps
160 - 12 reps

Total weight time - 26 minutes

Treadmill - 15 minutes
Elliptical - 10 minutes
Weights - 53 minutes
Total - 78 minutes

Notes

My weight has had very little movement the last 10 days. The only real change I have made to my diet is adding 2-6 servings of fruit a day and increasing my vegetable intake by a couple of servings a day. The reason, though, for my lack of progress is eating too much on my days off. I will correct this.

I am keeping a long view of my weight loss and health. A couple of months ago in the thread titled "Fat burning zone vs high intensity", Dan Martin said something that has stuck with me about fat loss. He said something to the effect, of "Why hurry? You did not get overweight overnight and it will take at least that long to look like you want to look."

This really rings true. The fact is that I have lost probably around 2,000 pounds in the past 28 years. The problem is I have gained around 2,100 pounds in that same period. My problem is not that I don't know how to lose weight. The problem I have is keeping weight off and staying consistent.

I have lost over 40 pounds this year. This is good. My goal is to not just to keep losing, but to keep that weight off. I am not where I want to be. But I am also not where I was.

The plan is simple - Keep working out - Keep eating clean - Keep logging food and workouts - Make minor adjustments as needed. As long as I keep doing this the plan will work.
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.

xox
Top
Posts: 1077
Joined: Sun Dec 14, 2008 12:06 pm

Re: Shadow Log

Post by xox » Wed Aug 08, 2012 10:29 am

Good!
Have a look at this. http://www.bbc.co.uk/news/health-19112549
very easy to implement. personally, if I eat in the morning on a "fast day" I get hungry. I find it easier to have last dinner at 1900 and eat again at 1800 the next day.
Might work for you, might not.

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

Re: Shadow Log

Post by shadow33 » Wed Aug 08, 2012 1:22 pm

Thanks Frog - That was an interesting article. I have read a lot about IF, but not that particular protocol. I will give it some thought.

8-8-12

Gym - upon waking

Elliptical Trainer - 12 minutes - random - 1.2 miles

Small Muscle Workout

The following are done as a circuit

Standing 45lb CB Curls

55 - 15 reps
65 - 15 reps
75 - 15 reps
75 - 12 reps
75 - 2 sets of 10 reps

Standing DB Over Tri. Extensions

25 - 15 reps
30 - 15 reps
35 - 15 reps
40 - 15 reps
45 - 15 reps
45 - 12 reps

Seatbelt Cable Laterals

10 - 15 reps
20 - 15 reps
30 - 1 set of 10 reps - 1 set of 8 reps - 2 sets of 6 reps

The following are done with no rest in between

BB Wrist Curls - 85 - 6 reps
CB Rev. Wrist Curls - 40 - 7 reps
BB Wrist Curls - 85 - 6 reps
CB Rev. Wrist Curls - 40 - 7 reps
Behind the back BB Wrist Curls - 90 - 8 reps
CB Rev. Wrist Curls - 40 - 7 reps
Behind the back BB Wrist Curls - 90 - 8 reps
CB Rev. Wrist Curls - 40 - 7 reps
SED Wrist Abductions - 30 - 7 reps
SED Wrist Abductions - 30 - 7 reps
SED Wrist Abductions - 30 - 7 reps

Weight time - 32 minutes

Elliptical - 12 minutes
Weights - 32 minutes
Mow (evening) - 25 minutes
Total - 1 hour and 9 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 Aug 09, 2012 6:50 pm

8-9-12

Morning Gym - upon waking

Treadmill - 15 minutes - 5 min. - 3.3mph - 0 incline - 2 min. - 3.3 mph 8 incline - 8 min. - 3.2 mph 8 incline

Good Girl/Bad Girl Machine - stack x 20 reps

Goblet Squats - 25 lb kb x 10 reps

Light Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 5 reps
185 - 5 reps
205 - 5 reps

Total weight time - 18 minutes

Lunch Gym

Elliptical - 15 minutes - Fat Burn Option - Alternated front movement and back movement - Use rowing motion on backwards

The following were supersetted

Paused Bench - All reps were paused except first set

45 - 10 reps
95 - 5 reps
135 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
235 - 1 rep
265 - 1 rep
285 - 1 reps
265 - 2 sets of 3 reps

Hammer Row

0 - 12 reps
90 - 10 reps
120 - 8 reps
150 - 6 reps
180 - 5 reps
190 - 2 sets of 5 reps
160 - 12 reps

Total Weight time - 32 minutes

Total for Day

Treadmill - 15 minutes
Elliptical - 15 minutes
Weights - 50 minutes
Total - 1 hour 20 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 Aug 10, 2012 1:13 pm

8-10-12

Walk - to gym upon waking - long course - 36 minutes

Small Muscle Workout

The following were done as a circuit

Hise Shrugs

225 - 15 reps
245 - 15 reps
275 - 4 sets of 15 reps

Face Pulls

40 - 15 reps
50 - 15 reps
60 - 4 sets of 15 reps

Weighted Incline Situps

10 -10 reps
15 - 10 reps
20 - 10 reps
25 - 10 reps
30 - 2 sets of 8 reps

Rear Delt Machine

20 - 15 reps
30 - 15 reps
40 - 15 reps
50 - 3 sets of 15 reps

Weight time - 30 minutes

Walk - back home 30 minutes - normal course

Total
Walk - 66 minutes
Weights - 30 minutes

Total - 1 hour and 36 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 Aug 11, 2012 12:40 pm

8-11-12

55 minute walk upon waking
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
powerlifter54
Sergeant Commanding
Posts: 7922
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Shadow Log

Post by powerlifter54 » Sat Aug 11, 2012 1:39 pm

shadow33 wrote:8-7-12

Gym - Upon waking

Treadmill - 15 minutes - 5 minutes 3.3 mph 0 incline - 1 minute 3.3 mph 8 degree incline - 9 minutes 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - Stack x 20

Goblet Squat - 25 lb 10 reps

Low Box Squats

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

Total weight time - 27 minutes

Gym - At lunch

Elliptical trainer with arm thingies - 10 minutes - Interval #1 - 1 mile

The following exercises were supersetted

Standing Military Press

65 - 10 reps
95 - 8 reps
125 - 6 reps
155 - 3 reps
175 - 2 reps
195 - Miss - This was mental
175 - 4 reps - PR
135 - 8 reps

Lat Pulldowns

100 - 10 reps
120 - 8 reps
150 - 6 reps
180 - 5 reps
190 - 5 reps
190 - 5 reps
160 - 12 reps

Total weight time - 26 minutes

Treadmill - 15 minutes
Elliptical - 10 minutes
Weights - 53 minutes
Total - 78 minutes

Notes

My weight has had very little movement the last 10 days. The only real change I have made to my diet is adding 2-6 servings of fruit a day and increasing my vegetable intake by a couple of servings a day. The reason, though, for my lack of progress is eating too much on my days off. I will correct this.

I am keeping a long view of my weight loss and health. A couple of months ago in the thread titled "Fat burning zone vs high intensity", Dan Martin said something that has stuck with me about fat loss. He said something to the effect, of "Why hurry? You did not get overweight overnight and it will take at least that long to look like you want to look."

This really rings true. The fact is that I have lost probably around 2,000 pounds in the past 28 years. The problem is I have gained around 2,100 pounds in that same period. My problem is not that I don't know how to lose weight. The problem I have is keeping weight off and staying consistent.

I have lost over 40 pounds this year. This is good. My goal is to not just to keep losing, but to keep that weight off. I am not where I want to be. But I am also not where I was.

The plan is simple - Keep working out - Keep eating clean - Keep logging food and workouts - Make minor adjustments as needed. As long as I keep doing this the plan will work.

i am betting you are very insulin sensitive. Fruit isn't helping you if that is the case. Read 4 hour body by Tim Ferris and go right to slow carb diet section. if you want i will you loan you my book.
"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 » Sun Aug 12, 2012 11:36 am

Thanks for the offer and advice Jack. I will download it for my Kindle.

8-12-12

Treadmill - 15 minutes - 5 minutes 3.3 mph 0 incline - 3 minutes 3.3 mph 8 incline - 7 minutes 3.2 mph 8 incline

Good Girl/Bad Girl Machine - Stack x 20 reps

Goblet Squats - 25 lb x 10 reps

Front Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 3 sets of 5 reps

The following 2 exercises are supersetted

Deadlift

165 - 5 reps
205 - 4 reps
255 - 3 reps
295 - 2 reps
335 - 1 rep
355 - 1 rep
375 - 1 reps
335 - 3 reps - This was double overhand - rest were mixed

Flat DB Press

45 - 10 reps
55 - 10 reps
75 - 8 reps
90 - 6 reps
105 - 1 set of 5 reps and 2 sets of 4 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 Aug 13, 2012 12:22 pm

8-13-12

Gym - Upon waking

Treadmill - 15 minutes - 5 min. 3.3 mph 0 incline - 4 min. - 3.3 mph 8 incline - 6 min. 3.2 mph 8 incline

Small Muscle Workout

The following are done as a circuit

Curl bar Preachers

30 -15 reps
40 - 15 reps
50 - 4 sets of 15 reps

Tate Presses

15 - 15 reps
20 - 15 reps
25 - 15 reps
30 - 15 reps
35 - 2 sets of 15 reps

Machine Leg Press Calf Raises

180 - 20 reps
195 - 20 reps
210 - 4 sets of 20 reps

Standing AB Crunches

70 - 15 reps
80 - 15 reps
90 - 15 reps
100 - 3 sets of 15 reps

Weights time - 30 minutes

Total exercise time - 45 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 Aug 14, 2012 12:11 pm

8-14-12

Gym - Upon waking

Treadmill- 15 minutes - 5 minutes 3.3 mph 0 incline - 5 minutes 3.3 mph 8 degree incline - 5 minutes 3.2 mph 8 degree incline

Good Girl/Bad Girl Machine - Stack x 20

Goblet Squat - 25 lb 10 reps

The following were done as a circuit after my first 2 sets of squats

Low Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
225 - 1 rep
235 - 1 rep
255 - 1 rep

Standing Military Press

75 - 10 reps
105 - 8 reps
135 - 6 reps
155 - 5 reps
165 - 3 reps
175 - 2 reps
135 - 9 reps

Lat Pulldowns

100 - 10 reps
130 - 8 reps
160 - 6 reps
180 - 5 reps
190 - 5 reps
200 - 5 reps
160 - 13 reps

Total weight time - 50 minutes

Treadmill - 15 minutes
Weights - 50 minutes
Total - 65 minutes

Notes

Went to gym at around 4:30 this morning upon waking, so my Mil. Press was a little off. Overall a solid 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 Aug 15, 2012 11:39 am

8-15-12

Gym - upon waking

Elliptical Trainer - 15 minutes - Plateau - 1.2 miles

Small Muscle Workout

The following are done as a circuit

Standing 45lb CB Curls

55 - 12 reps
65 - 12 reps
75 - 12 reps
85 - 12 reps
85 - 1 set of 10 reps and 1 set of 8 reps

Standing DB Over Tri. Extensions

25 - 12 reps
30 - 12 reps
35 - 12 reps
40 - 12 reps
45 - 12 reps
50 - 12 reps

Seatbelt Cable Laterals

10 - 15 reps
20 - 15 reps
30 - 1 set of 10 reps - 2 sets of 8 reps - 1 set of 6 reps

The following are done with no rest in between

BB Wrist Curls - 85 - 7 reps
CB Rev. Wrist Curls - 40 - 7 reps
BB Wrist Curls - 85 - 7 reps
CB Rev. Wrist Curls - 40 - 7 reps
Behind the back BB Wrist Curls - 95 - 6 reps
CB Rev. Wrist Curls - 40 - 7 reps
Behind the back BB Wrist Curls - 95 - 6 reps
CB Rev. Wrist Curls - 40 - 7 reps
SED Wrist Abductions - 30 - 7 reps
SED Wrist Abductions - 30 - 7 reps
SED Wrist Abductions - 30 - 7 reps

Weight time - 32 minutes

Elliptical - 15 minutes
Weights - 32 minutes
Total - 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.

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

Re: Shadow Log

Post by shadow33 » Thu Aug 16, 2012 6:31 pm

8-16-12

Walk - 40 minutes upon waking, including jogging 4 hills

Gym - lunch

Elliptical - 10 minutes 1 mile - Variance stride #2

Good Girl/Bad Girl Machine - stack x 25 reps

Goblet Squats - 25 lb kb x 10 reps

Light Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 5 reps
185 - 5 reps
205 - 5 reps

The following were supersetted

Paused Bench - Paused the first rep on all sets

45 - 10 reps
95 - 5 reps
155 - 5 reps
175 - 4 reps
205 - 3 reps
225 - 2 reps
245 - 1 rep
255 - 1 rep
275 - 3 reps
225 - 10 reps

Hammer Row

0 - 12 reps
90 - 10 reps
120 - 8 reps
150 - 6 reps
180 - 5 reps
190 - 5 reps
200 - 5 reps
160 - 13 reps

Total Weight time - 45 minutes

Total for Day

Walk - 40 minutes
Elliptical - 10 minutes
Weights - 45 minutes
Total - 1 hour 35 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 Aug 17, 2012 12:33 pm

8-17-12

Walk - to gym upon waking - long course - 40 minutes

Small Muscle Workout

The following were done as a circuit

Hise Shrugs

225 - 20 reps
245 - 20 reps
275 - 15 reps
295 - 3 sets of 12 reps

Face Pulls

40 - 20 reps
50 - 15 reps
60 - 15 reps
70 - 3 sets of 12 reps

Weighted Incline Situps

10 -10 reps
15 - 10 reps
20 - 10 reps
25 - 10 reps
30 - 10 reps
35 - 8 reps

Rear Delt Machine

20 - 20 reps
30 - 20 reps
40 - 15 reps
50 - 15 reps
60 - 2 sets of 12 reps

Weight time - 30 minutes

Walk - back home 40 minutes - long course

Walk - 80 minutes
Weights - 30 minutes

Total - 1 hour and 50 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 Aug 19, 2012 12:22 am

8-18-12

Walk - 50 minutes upon waking

Yard Work - 99 minutes - Mowing, trimming, etc

Total for day - 2 hours and 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.

Blaidd Drwg
Lifetime IGer
Posts: 19089
Joined: Wed Nov 01, 2006 5:39 pm

Re: Shadow Log

Post by Blaidd Drwg » Sun Aug 19, 2012 2:43 am

I like the way you do those bench reps. Saw a video of Jim Williams doing it like that: pause the first and last rep with full legal pause. Keeps me honest.
"He who knows only his own side of the case knows little of that." JS Mill

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

Re: Shadow Log

Post by shadow33 » Sun Aug 19, 2012 9:55 am

Blaidd Drwg wrote:I like the way you do those bench reps. Saw a video of Jim Williams doing it like that: pause the first and last rep with full legal pause. Keeps me honest.
Thanks BD -

8-19-12

Gym - Upon waking

Treadmill - 15 minutes - 5 minutes 3.3 mph 0 incline - 6 minutes 3.3 mph 8 incline - 4 minutes 3.2 mph 8 incline

The following two exercises were supersetted

Front Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 5 reps
165 - 5 reps
165 - 5 reps

DB Bench

45 - 10 reps
60 - 10 reps
75 - 8 reps
90 - 6 reps
105 - 1 set of 4 reps (bad setup) - 1 set of 5 reps - 1 set of 4 reps

Deadlift - M = mixed grip - D = double overhand

135 - 3 reps - D
205 - 5 reps - D
255 - 4 reps - D
295 - 3 reps - D
335 - 2 reps - D
355 - 1 rep - M
375 - 1 rep - M
385 - 1 rep - M
355 - 3 reps - 1 rep D - 2 reps mixed

Weight time - 59 minutes

Total Time - 1 hour and 14 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 » Sun Aug 19, 2012 12:25 pm

Good work on the deads Shadow.

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

Re: Shadow Log

Post by shadow33 » Sun Aug 19, 2012 11:33 pm

Dunn wrote:Good work on the deads Shadow.
Thanks Dunn!
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.

Post Reply