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
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Re: Shadow Log

Post by shadow33 » Mon Oct 22, 2012 6:22 pm

10-22-12

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

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

Incline BB Press

45 - 20 reps
95 - 10 reps
135 - 8 reps
165 - 6 reps
185 - 5 reps
195 - 5 reps
185 - 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
370 - 1 rep - M
390 - 1 rep - M
325 - 3 reps - D

Time - 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 Oct 24, 2012 1:28 pm

10-23-12

31 minute walk at lunch
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 25, 2012 1:18 pm

10-25-12

Deload Week

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

Low Box Squats

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

Bench Press

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

Seated Rows

90 - 12 reps
120 - 10 reps
140 - 8 reps
160 - 6 reps

Standing DB Mil. Press

25 - 12 reps
35 - 10 reps
45 - 8 reps

Pullup Machine

200 - 12 reps
180 - 10 reps
160 - 8 reps

Time - 42 minutes

Walk - 25 minutes at lunch
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 29, 2012 4:19 pm

10-27-12

Deload Week

Single Leg Press - 105 - 20 reps

Machine Leg Press Calf Raises - 180 - 25 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Squats

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

Incline BB Press

45 - 20 reps
95 - 10 reps
135 - 8 reps
155 - 5 reps
175 - 3 reps
195 - 1 rep

Deadlift All reps double overhand

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

Time - 41 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 29, 2012 4:19 pm

10-28-12

Yard work - 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.

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

Re: Shadow Log

Post by shadow33 » Mon Oct 29, 2012 6:02 pm

10-29-12

Walk - 26 minutes at lunch
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 30, 2012 1:33 pm

10-30-12

Single Leg Press - 105 - 20 reps

Machine Leg Press Calf Raises - 180 - 25 reps

Single Leg Extensions - 30 - 25 reps

Goblet Squats - 25 - 12 reps

Low Box Squats

45 - 5 reps
95 - 5 reps
135 -3 reps
155 - 5 reps
175 - 4 reps
205 - 3 reps
225 - 2 reps
240 - 1 rep
255 - 1 rep
270 - 1 rep - PR + 5lbs

Standing DB Military

25 - 10 reps
35 - 8 reps
45 - 6 reps
55 - 5 reps
60 - 5 reps
65 - 5 reps
50 - 12 reps

Pullup Machine

190 - 10 reps
170 - 8 reps
140 - 6 reps
110 - 5 reps
100 - 5 reps
100 - 5 reps
140 - 10 reps

Time - 46 minutes

Notes - I switched to working out at 5:00 am, from working out at lunch. Although it is not ideal, it is where I am right now. I will add in a warmup set or 2 in the future to make sure things are loose.

Walk - 30 minutes at lunch
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 Nov 01, 2012 4:19 pm

11-1-12

Single Leg Press - 105 - 20 reps

Machine Leg press calf raises - 180 - 30 reps

Single Leg Extensions - 30 - 30 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 - 4 reps
225 - 1 rep
225 - 1 rep

Bench = P=Paused - T=touch n go

45 - 20 reps - T
115 - 10 reps - T
155 - 5 reps - P
185 - 4 reps - P
215 - 3 reps - P
235 - 2 reps - P
250 - 1 rep - P
260 - 1 rep - P
275 - 1 rep - P
235 - 12 reps - T

Seated Rows

90 - 12 reps
120 - 10 reps
140 - 8 reps
170 - 6 reps
190 - 5 reps
200 - 5 reps
200 - 5 reps
160 - 18 reps

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.

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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 » Sat Nov 03, 2012 12:28 am

Nice box squat PR!! And nice benching! 235x12 is no joke.

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

Re: Shadow Log

Post by shadow33 » Sat Nov 03, 2012 1:45 pm

Brutal Bajan wrote:Nice box squat PR!! And nice benching! 235x12 is no joke.

Thanks!

11-3-12

Single Leg Press - 90 - 20 reps - (I had been using the machine to warm up, but the cable broke so used the Leg Press Machine where you use 45's

Leg Press Calf Raises - 90 - 30 reps

Single Leg Extensions - 30 - 30 reps

Goblet Squats - 25 - 12 reps

Squats

45 - 5 reps
115 - 5 reps
155 - 5 reps
175 - 4 reps
205 - 3 reps
225 - 2 reps
240 - 1 rep
255 - 1 rep
270 - 1 rep

Incline Press

45 - 20 reps
95 - 10 reps
135 - 8 reps
165 - 6 reps
185 - 5 reps
195 - 5 reps
195 - 5 reps

Deadlift D=Double Overhand - M=Mixed

135 - 3 reps - D
175 - 5 reps - D
225 - 4 reps - D
265 - 3 reps - D
315 - 2 reps - D
350 - 1 rep - M
375 - 1 rep - M
395 - 1 rep - M
350 - 3 reps - D

Time - 64 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
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Posts: 7878
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Shadow Log

Post by powerlifter54 » Sun Nov 04, 2012 10:47 am

Nice. keep doing what you are 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 » Sun Nov 04, 2012 11:37 am

powerlifter54 wrote:Nice. keep doing what you are doing!

Thanks Jack, I will.
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 Nov 07, 2012 2:18 pm

11-7-12

Single Leg Press - 90 - 20 reps
Leg Press Calf Raises -90 - 30 reps
Single Leg Extensions - 30-30 reps
Goblet Squats - 25 - 12 reps

Low Box Squats

45 - 5 reps
115 - 5 reps
155 - 5 reps
175 - 5 reps
205 - 3 reps
225 - 2 reps
245 - 1 rep
260 - 1 rep
275 - 1 rep - PR +5lbs

DB Mil. Press

20 - 10 reps
25 - 10 reps
35 - 8 reps
45 - 6 reps
55 - 5 reps
65 - 5 reps

Slept on my left shoulder wrong on Sunday night. It was a little sore, so I did not push it.

Pullup Machine

210 - 10 reps
190 - 10 reps
170 - 8 reps
140 - 6 reps
120 - 5 reps
100 - 5 reps

Time - 40 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 Nov 09, 2012 2:04 pm

11-9-12

Warmup

Bench - P=Paused - T= touch n go

45 - 20 reps - T
115 - 10 reps - T
155 - 5 reps - P
185 - 4 reps - P
215 - 3 reps - P
235 - 2 reps - P
255 - 1 rep - P
270 - 1 rep - P
285 - 1 rep - P
245 - 11 reps - T

Seated Rows

90 - 12 reps
120 - 10 reps
140 - 8 reps
160 - 6 reps
180 - 5 reps
190 - 5 reps
200 - 5 reps
210 - 5 reps
180 - 10 reps

Time - 34 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 Nov 12, 2012 7:07 pm

11-10-12

Yard work - 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.

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

Re: Shadow Log

Post by shadow33 » Mon Nov 12, 2012 7:18 pm

11-11-12

Leg Press Calf Raises - 90 - 30 reps

Single Leg Press - 20 reps

Single Leg Extension - 40 - 20 reps

Goblet Squats - 25 - 12 reps

Squats

45 - 5 reps
115 - 5 reps
155 - 5 reps
175 - 4 reps
205 - 3 reps
225 - 2 reps
245 - 1 rep
265 - 1 rep
275 - 1 rep

Incline Press

45 - 20 reps
95 - 5 reps
115 - 4 reps
135 - 3 reps
155 - 2 reps
175 - 1 rep
195 - 1 rep
205 - 1 rep

Note - Shoulder still a little sore, so went pretty easy

Deadlift

135 - 3 reps
225 - 5 reps
265 - 4 reps
315 - 3 reps
355 - 2 reps
375 - 1 rep
395 - 1 rep

Note - Everything felt heavy. On the 395, I felt a slight pull on my right side. Instead of gutting out my next 2 sets, I just quit and lived to fight another day.

I am going into the last week of my block. Since my shoulder is still sore, I am going to only 2 exercises per day this week. Tuesday - Box Squats and Pullup Machine - Thursday - Bench and Seated Rows - Saturday - Squats and Deadlifts
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 » Tue Nov 13, 2012 2:58 am

11 reps @ 245! Awesome.

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

Re: Shadow Log

Post by shadow33 » Tue Nov 13, 2012 7:30 pm

Brutal Bajan wrote:11 reps @ 245! Awesome.
Thanks Buddy!

11-13-12

Leg Press Calf Raises - 90 - 30 reps

Single Leg Press - 90 - 20 reps

Single Leg Extensions - 40 - 20 reps

Goblet Squats - 25 - 12 reps

Box Squats

45 - 5 reps
95 - 5 reps
135 - 3 reps
155 - 5 reps
175 - 4 reps
205 - 3 reps
225 - 2 reps
255 - 1 rep
275 - 1 rep
290 - 1 rep - +15lb PR

Pullup Machine

210 - 12 reps
190 - 10 reps
170 - 8 reps
150 - 6 reps
130 - 5 reps
120 - 5 reps
110 - 5 reps
100 - 5 reps
120 - 6 reps
140 - 8 reps
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 Nov 15, 2012 3:28 pm

11-15-12

Bench - T= touch n go - P=paused

45 - 20 reps - T
95 - 10 reps - T
135 - 5 reps - P
155 - 5 reps - P
185 - 4 reps - P
215 - 3 reps - P
235 - 2 reps - P
255 - 1 rep - P
275 - 1 rep - P
300 - 1 rep - P - (5 lb PR - This was easy - I have benched more in the past, but this is a year PR
255 - 10 reps - T

Seated Rows

70 - 15 reps
90 - 12 reps
110 - 10 reps
130 - 8 reps
150 - 6 reps
170 - 5 reps
190 - 5 reps
210 - 5 reps
200 - 5 reps
180 - 8 reps
160 - 10 reps

Time - 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.

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

Re: Shadow Log

Post by Brutal Bajan » Fri Dec 14, 2012 12:57 am

Where's my dude!? Hope all is well.

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powerlifter54
Sergeant Commanding
Posts: 7878
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Shadow Log

Post by powerlifter54 » Sun Dec 16, 2012 12:36 pm

Hope all is OK. Hang tough. Poor food and logistics kicking my butt training wise but things will change soon!
"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

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