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

Re: Shadow Log

Post by shadow33 » Tue Sep 18, 2012 5:59 pm

9-18-12

Walk - 31:49 upon waking

Gym - Lunch

Standing Calf Machine - 90 - 15 reps

Single Leg Extension - 30 - 20 reps

Goblet Squats - 25 - 12 reps

Low Box Squat - 11 inches dead stop

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
175 - 3 reps
195 - 2 reps
205 - 1 rep
225 - 1 rep
245 - 1 rep

Standing DB Military

25 - 10 reps
30 - 8 reps
40 - 6 reps
50 - 5 reps
55 - 5 reps
55 - 5 reps
45 - 13 reps

Pullup Machine

210 - 10 reps
190 - 8 reps
160 - 6 reps
140 - 5 reps
130 - 5 reps
120 - 5 reps
160 - 15 reps

The following were done as a circuit

Seated DB Cleans

15 - 20 reps
20 - 15 reps
25 - 12 reps
25 - 12 reps

Standing Cambered Bar Curls

40 - 20 reps
50 - 15 reps
60 - 12 reps
60 - 12 reps

Rope Pushdowns

40 - 20 reps
50 - 15 reps
60 - 12 reps
60 - 12 reps

Weight time - 57 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 Sep 19, 2012 12:47 pm

9-19-12

Walk - 24:35 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 » Thu Sep 20, 2012 5:56 pm

9-20-12

Walk - 32:20 upon waking

Gym - lunch

Standing Calf Machine - 90 - 15 reps

Single leg extensions - 30 - 20 reps

Goblet squats - 25 - 12 reps

Light Squats

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

Bench - P = Paused - T = touch and go

45 - 20 reps - T
95 - 10 reps - T
135 - 5 reps - P
155 - 4 reps - P
175 - 3 reps - P
195 - 2 reps - P
215 - 1 rep - P
235 - 1 rep - P
245 - 1 rep - P
215 - 14 reps - T

Seated Rows

80 - 12 reps
100 - 10 reps
130 - 8 reps
150 - 6 reps
170 - 5 reps
180 - 5 reps
190 - 5 reps
150 - 18 reps

The following were done as a circuit

Upright rows

55 - 20 reps
65 - 15 reps
75 - 12 reps

Single Leg Curls

20 - 20 reps
30 - 15 reps
40 - 12 reps

Finger Curls

135 - 10 reps
155 - 10 reps
175 - 8 reps

Weight time - 58 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 Sep 21, 2012 5:43 pm

9-21-12

Gym - at lunch

Small Muscle Workout

The following exercises were done as a circuit

Hammer Curls

15 - 20 reps
20 - 15 reps
25 - 4 sets of 12 reps

Overhead Curl Bar Tri. Ext

30 - 20 reps
40 - 15 reps
50 - 4 sets of 12 reps

Ab rollouts

65 - 10 reps
75 - 10 reps
85 - 8 reps
85 - 3 sets of 6 reps

Goblet Squats

25 - 18 sets of 4 reps - did a set of 4 after ever set from the previous 3 exercises

Time - 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 Sep 23, 2012 11:37 am

9-22-12

90 minutes of yard 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.

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

Re: Shadow Log

Post by shadow33 » Sun Sep 23, 2012 11:40 am

9-23-12

Gym - upon waking

Standing Machine Calf Raise - 90 - 15 reps

Single leg extensions - 30 - 20 reps

Goblet squats - 25 - 12 reps

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
175 - 3 reps
195 - 2 reps
215 - 1 rep
225 - 1 rep
245 - 1 rep

Incline BB Press

45 - 20 reps
95 - 10 reps
115 - 8 reps
135 - 6 reps
165 - 5 reps
175 - 5 reps
185 - 5 reps

Deadlift

135 - 3 reps
185 - 5 reps
225 - 4 reps
265 - 3 reps
295 - 2 reps
315 - 1 rep
335 - 1 rep
355 - 1 rep
295 - 5 reps
295 - 5 reps

Weight time - 52 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
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: Shadow Log

Post by Brutal Bajan » Tue Sep 25, 2012 1:45 am

Nice deadlifts! Especially after all those squats.

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

Re: Shadow Log

Post by shadow33 » Tue Sep 25, 2012 7:40 pm

Brutal Bajan wrote:Nice deadlifts! Especially after all those squats.
Thanks Brutal -

9-25-12

Deload Week

Gym - Lunch

Standing Machine Calf Raises - 90 - 15 reps

Single Leg Extensions - 30 - 20 reps

Goblet Squats - 25 - 12 reps

Low Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 3 reps
185 - 1 rep
225 - 1 rep
225 - 1 rep

DB Mil. Press

25 - 10 reps
30 - 8 reps
40 - 6 reps
45 - 5 reps

Pullup Machine

210 - 10 reps
190 - 8 reps
160 - 6 reps
140 - 5 reps

The following were done as a circuit

Cambered Bar Curls

30 - 20 reps
40 - 15 reps
50 - 12 reps

Rope tri. pushdowns

40 - 20 reps
50 - 15 reps
60 - 12 reps

DB Cleans

15 - 20 reps
20 - 15 reps
25 - 12 reps

Time - 34 minutes




Low Box Squats
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 Oct 02, 2012 6:12 pm

9-27-12

Deload Week

Standing Calf Machine - 90 - 15 reps

Single Leg Extensions - 30 - 20 reps

Goblet Squats - 25 - 12 reps

Light Squats

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

Bench Press - P=Paused - T=touch and go

45 - 20 reps - T
95 - 10 reps - T
135 - 5 reps - P
185 - 3 reps - P
185 - 3 reps - P
225 - 3 reps - P

Seated Rows

80 - 12 reps
100 - 10 reps
130 - 6 reps
150 - 5 reps
170 - 5 reps

Upright Rows

55 - 20 reps
65 - 15 reps

Single Leg Curls

20 - 20 reps
30 - 15 reps

Finger Curls

135 - 10 reps
155 - 10 reps

Weight time - 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 » Tue Oct 02, 2012 6:18 pm

9-30-12

Deload Week

Standing Calf Machine - 90 - 15 reps

Single Leg Extension - 30 - 15 reps

Goblet Squats - 25 - 12 reps

Squats -

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

Incline BB Press

45 - 20 reps
95 - 10 reps
115 - 8 reps
135 - 6 reps
165 - 5 reps

Deadlift

135 - 3 reps
185 - 5 reps
225 - 3 reps
275 - 2 reps
315 - 1 rep
335 - 1 rep

Hammer Curls

15 - 20 reps
20 - 15 reps
12 - 12 reps

Overhead Curl Bar Tri. Ext

30 - 20 reps
40 - 15 reps
45 - 15 reps

Ab Rollouts

65 - 10 reps
75 - 10 reps
85 - 8 reps

Weight time - 48 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 Oct 02, 2012 6:19 pm

10-1-12

Yard Work - 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 » Tue Oct 02, 2012 6:23 pm

10-2-12

Standing Calf Machine - 90 - 15 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Low Box Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
225 - 1 rep
235 - 1 rep
250 - 1 rep

Standing DB Mil. Press

25 - 10 reps
30 - 8 reps
40 - 6 reps
50 - 5 reps
55 - 5 reps
60 - 5 reps
45 - 14 reps

Pullup Machine

200 - 10 reps
180 - 8 reps
160 - 6 reps
130 - 5 reps
120 - 5 reps
110 - 5 reps
150 - 13 reps

Weight time - 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 » Thu Oct 04, 2012 5:52 pm

10-4-12

Seated Calf Raises - 90 - 20 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Light Squats

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

Bench Press - P = Paused - T = Touch N Go

45 - 20 reps - T
95 - 10 reps - T
145 - 5 reps - P
175 - 4 reps - P
195 - 3 reps - P
225 - 2 reps - P
235 - 1 rep - P
245 - 1 rep - P
255 - 1 rep - P
205 - 17 reps - T

Seated Rows

90 - 12 reps
110 - 10 reps
130 - 8 reps
150 - 6 reps
180 - 5 reps
190 - 5 reps
190 - 5 reps
150 - 20 reps

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 » Fri Oct 05, 2012 5:36 pm

10-5-12

Hammer Curls

15 - 20 reps
20 - 20 reps
20 - 20 reps
15 - 20 reps
15 - 20 reps

Standing Overhead Tri. Ext

30 - 20 reps
40 - 20 reps
40 - 20 reps
30 - 20 reps
30 - 20 reps

BB Ab Rollouts

75 - 5 sets of 10 reps

Goblet Squats

30 - 15 sets of 2 - Did a set following each of the above sets

Time - 25 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
Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: Shadow Log

Post by Brutal Bajan » Sat Oct 06, 2012 1:19 am

205x17!? Nice! I bet the pecs were nice and swollen after that!

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

Re: Shadow Log

Post by shadow33 » Sun Oct 07, 2012 11:47 am

Brutal Bajan wrote:205x17!? Nice! I bet the pecs were nice and swollen after that!
Thanks B!

10-7-12

Standing Calf Raises - 50 - 20 reps

Single Leg Press Machine - 120 - 12 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
225 - 1 rep
235 - 1 rep
250 - 1 rep

Incline Press

45 - 20 reps
95 - 10 reps
115 - 8 reps
145 - 6 reps
175 - 5 reps
185 - 5 reps
185 - 5 reps

Deadlift - Double Overhand unless marked "M"

135 - 3 reps
205 - 5 reps
245 - 4 reps
285 - 3 reps
325 - 2 reps
350 - 1 rep - M
350 - 1 rep- M
365 - 1 rep- M
285 - 3 reps
285 - 3 reps

Time 62 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 Oct 08, 2012 5:51 pm

10-8-12

DB Cleans

15 - 15 reps
20 - 15 reps
25 - 15 reps
20 - 15 reps
20 - 15 reps
20 - 15 reps

Standing Cambered Bar Curls

40 - 15 reps
50 - 15 reps
55 - 15 reps
50 - 15 reps
50 - 15 reps
50 - 15 reps

Rope Pushdowns

40 - 15 reps
50 - 15 reps
60 - 15 reps
50 - 15 reps
50 - 15 reps
50 - 15 reps

Time - 27 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 Oct 09, 2012 6:04 pm

10-9-12

Single Leg Press - 105 - 15 reps

Leg Press Calf Raises - 105 - 30 reps

Single Leg Curls - 20 - 20 reps

Low Box Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
225 - 1 rep
245 - 1 rep
255 - 1 rep

Standing DB Mil. Press

25 - 10 reps
35 - 8 reps
45 - 6 reps
50 - 5 reps
60 - 5 reps
60 - 5 reps
45 - 15 reps

Pullup Machine

200 - 10 reps
180 - 8 reps
160 - 6 reps
130 - 5 reps
110 - 5 reps
110 - 5 reps
150 - 14 reps

Time - 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 » Fri Oct 12, 2012 6:12 pm

10-12-12

Single Leg Press Machine - 105 - 20 reps

Leg Press Machine Calf Raise - 135 - 30 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 12 reps

Light Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
185 - 5 reps
205 - 5 reps
205 - 5 reps

Bench Press - P=Paused - T=Touch n Go

45 - 20 reps - T
95 - 10 reps - T
145 - 5 reps - P
175 - 4 reps - P
195 - 3 reps - P
225 - 2 reps - P
235 - 1 rep - P
250 - 1 rep - P
265 - 1 rep - P
220 - 14 reps - T

Seated Row

90 - 12 reps
110 - 10 reps
130 - 8 reps
160 - 6 reps
180 - 5 reps
190 - 5 reps
200 - 5 reps
160 - 15 reps

Time - 52 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 Oct 14, 2012 11:43 am

10-13-12

70 minutes yard 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.

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

Re: Shadow Log

Post by shadow33 » Sun Oct 14, 2012 11:48 am

10-14-12

Single Machine Leg Press - 105 - 20 reps

Machine Leg Press - 150 - 30 reps

Single Leg extensions - 30 - 30 reps

Goblet Squats - 25 - 12 reps

Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
225 - 1 rep
245 - 1 rep
255 - 1 rep

Incline BB Press

45 - 20 reps
95 - 10 reps
135 - 8 reps
155 - 6 reps
175 - 5 reps
185 - 5 reps
195 - 5 reps

Deadlift D= double overhand - M=mixed

135 - 3 reps D
205 - 5 reps D
245 - 4 reps D
285 - 3 reps D
325 - 2 reps D
350 - 1 rep M
365 - 1 rep M
380 - 1 rep M
305 - 3 reps D
305 - 3 reps D

Time 58 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 Oct 15, 2012 5:52 pm

10-15-12

Seated DB Cleans

15 - 20 reps
20 - 15 reps
25 - 12 reps
30 - 10 reps
35 - 8 reps
40 - 6 reps

Cambered Bar Curls

40 - 20 reps
50 - 15 reps
60 - 12 reps
70 - 10 reps
80 - 8 reps
90 - 6 reps

Rope Pushdowns

40 - 20 reps
50 - 15 reps
60 - 12 reps
70 - 10 reps
80 - 8 reps
90 - 6 reps

Time - 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 Oct 16, 2012 6:42 pm

10-16-12

Single Machine Leg Press - 105 - 20 reps

Machine Leg Press Calf Raises - 165 - 30 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Low Box Squats

45 - 5 reps
95 - 5 reps
145 - 5 reps
165 - 4 reps
195 - 3 reps
215 - 2 reps
235 - 1 rep
250 - 1 rep
265 - 1 rep

DB Standing Mil. Press

25 - 10 reps
35 - 8 reps
45 - 6 reps
55 - 5 reps
60 - 5 reps
60 - 5 reps
50 - 11 reps

Pullup Machine

200 - 10 reps
180 - 8 reps
150 - 6 reps
120 - 5 reps
110 - 5 reps
100 - 5 reps
150 - 15 reps

Time - 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.

User avatar
Brutal Bajan
Gunny
Posts: 670
Joined: Fri Jan 06, 2012 10:53 pm

Re: Shadow Log

Post by Brutal Bajan » Thu Oct 18, 2012 12:31 am

Nice box squats! Is that a PR?

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

Re: Shadow Log

Post by shadow33 » Thu Oct 18, 2012 6:10 pm

Brutal Bajan wrote:Nice box squats! Is that a PR?
Thanks - It equals one - I will smash it over the next 4 weeks.

10-18-12

Single Leg Press - 105 - 20 reps

Machine Leg Press calf raises - 165 - 30 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Light Squats

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

Bench Press - P= paused - T= touch and go

45 - 20 reps - T
95 - 10 reps - T
145 - 5 reps - P
175 - 4 reps - P
205 - 3 reps - P
225 - 2 reps - P
245 - 1 rep - P
260 - 1 rep - P
275 - 1 rep - P
235 - 11 reps - T

Seated Rows

90 - 12 reps
120 - 10 reps
140 - 8 reps
170 - 6 reps
190 - 5 reps
190 - 5 reps
200 - 5 reps
160 - 17 reps

Time - 51 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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