Kirk's log

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

Moderator: Dux

Post Reply
User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Kirk's log

Post by Kirk » Thu Dec 27, 2012 12:55 am

After a long layoff from serious lifting (due to running with one of my kids while she was in high school, I didn't find running and lifting compatible for me) I'm finally getting back to it. No immediate/specific goals outside of regaining some strength. Weighing a bit under 190 at the moment, planning to head to low 170s. Had carpal tunnel surgery in early Oct so easing my hand back into things. Deadlifted for the first time this past friday. Have been slowly easing the squats up since Nov.

12/26/2012
Squat 5x135, 3x225, 1x315, add belt, 3x375, 3x325

Comments:
Quick squat workout, skipped my usual pause squats. Have had a cold for past few days.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Wed Jan 02, 2013 12:49 am

1/1/2012
Squat 5x135, 3x225, 3x315
Cable pulls 2x8x160
Arnold press 2x10x43.5

Comments:
Finally cleared out the cold. This is my only lifting day this week since I have a race on sunday. Just doing enough to avoid DOMS when I get back to it next week.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Thu Jan 17, 2013 1:15 am

1/15/2013 - bodyweight 194
Handlebar width cable pulls 10x70, 10x90, 10x110
Arnold press 2x10x43.5
L flyes 20x10

Comments:
Just getting back to it after the dirt bike race on Jan 6. Was really sore after and was obviously out of shape during so I think I have something to think about for my training. I've got to find a place to mountain bike and plan to do a little (just a little) bit of running to get some consistent cardio to help with the dirt biking.
Last edited by Kirk on Thu Jan 17, 2013 1:18 am, edited 1 time in total.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Thu Jan 17, 2013 1:17 am

1/16/2013
Squat 5x135, 3x225, 1x315, add belt, 2x405

Comments:
Didn’t really feel like working out so did my first 400+ squat since Jan 2010. I've been such a baby with squats since I started running. I was even "scared" of 405, which used to be a weight I used in warm ups. I don't know that I'll ever get back there but a double with it, wearing a belt, was not bad.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Sun Jan 20, 2013 3:11 pm

1/20/2013
Flat bar cable pulls 10x50, 3x10x120
Arnold press 3x10x48.5
Shoulder horn L flyes
Band pull aparts
Band dislocates

Comments:
Have had a mid back spasm going on since the morning after I last squatted. It started when I reached down into a low cabinet to get some cereal. I think this is my body telling me not to eat cereal but, http://www.youtube.com/watch?v=u5_aFc2bWiM. Today was just more working back into some kind of shape. My carpal tunnel surgery hand is doing a lot better. No pain in right palm when doing the presses.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Wed Jan 23, 2013 12:50 am

1/22/2013
Squat 5x135, 3x225, 3x315
Pause squat 3x315

Comments:
After the back spasms last week I just wanted to do something quick and easy today. So, warmed up then did a quick set of 3 sec pause squats.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Wed Jan 23, 2013 11:53 pm

1/23/2013
Warm up
Flat bar cable pulls 3x10x130
Arnold press 2x10x53.5, 8x53.5
Conditioning, 12:30, avg heart rate 157:
Up stairs sandbag carries 8 flights (2 up, 2 down, etc)
Treadmill run
Heavy bag
Up stairs sandbag carries 8 flights (2 up, 2 down, etc)
L flyes
Band pull aparts

Comments:
Started with some upper body lifting. Still trying to find where my strength levels currently fall but not rushing to find them. Cable pulls still real light. Arnold press couldn't get 3 sets of 10. Followed up with some "conditioning". Goal with this is just general fitness that I hope will translate to dirt biking. Haven't really put any effort into finding close enough trails to mountain bike yet. I do have some dead flat ones really close. Need to get the bike out and tune it up.

User avatar
Kirk
Gunny
Posts: 659
Joined: Thu Jun 02, 2005 10:16 am

Re: Kirk's log

Post by Kirk » Sat Jan 26, 2013 1:32 am

1/25/2013
Conv DL 5x135, 3x225, 2x10x315

Comments:
Sadly 315 felt like a decent working weight. Starting over sucks and even more so as you get older.

Post Reply