A New Leaf

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

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Tue Dec 24, 2013 12:55 am

12/23 Mon @ E124
HS, Leg raise 2x18
Bench 260 5/5/10, ss w/ Low cable Row 150(?) 3x10
Seat DB pr 55 3x10, ss w/ Seat Calf mach 135 3x12
Tri pressdn 80 3x10, 60 s. rest

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Wed Dec 25, 2013 10:30 pm

12/25 Wed
HS practice, standing rollout 6/6, G sq 24kg 2x10
TBDL Ø
FSq 135 Ø
RDL 135 Ø--wanted to try this. Next time.
CtB pullup 4x6
1 leg calf 120 4x12 ea
Seat DB curl 40 8/8/6/6, 60s. rest

Had to stop after a couple of w/u sets on DL. I occasionally get spasms in the posterior adductors, sometimes severe. Whenever I feel it coming on it's better to bag any hip extension mvmts. Live to fight another day.

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Re: A New Leaf

Post by Polo Tomasi » Fri Dec 27, 2013 2:08 pm

12/26 Thurs @ E124
HS, decline situp 2x15
Press 180 5/5/7, ss w/ ring row 4x12
Rear delt 20 3x10
Ring Dip 3x12
Seat calf mach 135 15/12/12/12
Tri pressdn 90 3x8

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Re: A New Leaf

Post by Polo Tomasi » Mon Dec 30, 2013 2:38 am

12/29 Sun @ E124
HS, LR 18/18, G sq 24kg 2x10
Sq 295 3x8
RDL 135 2x8
CtB pullup 3x6
Seat Calf 135 3x15
Mach cable curl 80 8, 70 8/8

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Re: A New Leaf

Post by Polo Tomasi » Tue Dec 31, 2013 3:56 pm

Yesterday:

12/30 Mon
HS,
Bench 265 5/5/9
BB row 195 3x8
Seat DB pr 55 3x10
JM pr 165 3x8, 60s. rest

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Re: A New Leaf

Post by Polo Tomasi » Wed Jan 01, 2014 11:06 pm

1/1/14 Wed @ E86
HS, G sq 60# 2x10, LR 2x18
DL 375 3x5
F Sq 135 10, 185 2x5
Pullup 3x10
Seat Calf mach 150 3x12
Incl DB curl 40 3x8

No adductor spasms. Have to re-assess the CtB pullup. Did regular chin over bar variety and it seemed harder than it should be.

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Re: A New Leaf

Post by Polo Tomasi » Mon Apr 21, 2014 11:56 pm

After a long stressful break, I've been easing back into things. Starting with some calisthenics/KB work, I'm back with a similar program to what I was doing before. Backed off poundages, of course.

4/21 Mon
HS practice, GHD s/u 2x15 GSq 24kg 2x10
SQ 295 3x8
GHR 5/4/4
CtB pullup 3x6
1 leg Ca 40kg 18/18/16 ea.
Seat DB curl 3x8 60s.

Now hoping life will not knock me out of it again.

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Re: A New Leaf

Post by Polo Tomasi » Tue Apr 22, 2014 10:01 pm

4/22 Tues @ E124
HS practice,
BP 235 5/5/12, ss w/ BB row 195 3x8
S DB pr 45 3x10 60s.
Tri prssdn 60 3x10 60s.

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Re: A New Leaf

Post by Polo Tomasi » Fri Apr 25, 2014 1:45 am

4/24 Thurs
HS practice
TBDL 355 3x5--easy/smooth. Will keep ramping this up.
CtB pullup 7/6/6--pullups are easy, touching the bar is not
Curl 90 3x8 60s.
Busy day, late start. Streamlined things a bit.

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Re: A New Leaf

Post by Polo Tomasi » Fri Apr 25, 2014 4:02 pm

4/25 Fri @ E124
HS
Pr 145# 5/5/12, ss w/ ring row 12/10/10
Rear delt 15# 3x8, ring dip 3x12
Leg pr Ca 8x45# 3x15 ss/ w Ring tri ext 3x5

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Re: A New Leaf

Post by Polo Tomasi » Sun Apr 27, 2014 11:00 pm

4/27 Sun
HS,
Asst MU 3x3 (feet on chair behind me to help w/ transition)
GHD s/u 2x15, GSq 2x10
Sq 315 8/5/5, ss w/ GHR 3x5
CtB pullup 7/7/6, ss w/ 1 leg Ca 40kg 18/18/16
Seat DB curl 35 10/10/8 60s.

Used to be able to do 5-6 MU's on the rings without assistance; I want to get back to that.

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Re: A New Leaf

Post by Polo Tomasi » Mon Apr 28, 2014 10:06 pm

4/28 Mon @ E124
HS practice
Leg raise 2x15
BP 245 5/5/12, ss w/ Cable Row 14 plates 3x 10
S DB pr 3x8
Tri pressdn 60 3x10

Leg raise is done on a bench without touching the sacrum to the bench. I'm not sure what to call that so it's a leg raise.

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Re: A New Leaf

Post by Polo Tomasi » Thu May 01, 2014 10:22 pm

5/1 Thurs @ E124
HS practice
5 rds of: 24kg SN x 15 ea./stairs (26) x 5: 24:56
Wanted to lift, but the gym was in disarray.

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Re: A New Leaf

Post by Polo Tomasi » Sat May 03, 2014 3:54 am

5/2 Fri
HS, GHD situp 2x15, GSq 24kg 2x10
TBDL 375 3x5, ss w/ GHR 3x5
CtB pullup 7/7/6+1 (didn't touch the last one)
1 leg Ca 40 kg 3x18
Curl 90 3x10 60s.

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Re: A New Leaf

Post by Polo Tomasi » Sat May 03, 2014 10:36 pm

5/3 Sat
HS practice
Standing rollout 5/5
Mil pr 155# 5/5/12 ss w/
Ring row 10, one arm 5/5--WOW (bottom of ring at iliac crest)
Rear delt raise 15# 3x10 ss w/
Ring dip 3x12
Ring tri ext 3x6 (bottom of ring just below knee)

Decided to incorporate some of Ross' ideas. Holy hell the one arm row is tough, especially as heavy as I am now. The tricep ext is what he does with ropes. I'll gradually lower them to get to a Tiger bend.
Anyone who isn't familiar with Ross Enamait, do yourself a favor and follow his site.

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Wed May 07, 2014 12:09 am

5/6 Tues
HS,
Asst MU 3x3
LR 12/12, GSq 24kg x10, 32kg x 10
Sq 335 3x5, ss w/ GHR 3x6
CtB pullup 3x7, ss w/ 1 leg Ca 40kg 20/18/16
Seat DB curl 35 12/10/8 60s.

Squat and DL are movements that I've had to increase slowly, due to spasms I sometimes get when starting out after a break. So far, so good. Next week 345#.

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Re: A New Leaf

Post by Polo Tomasi » Wed May 07, 2014 12:09 am

Double post. Stupid ipad.

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Re: A New Leaf

Post by Polo Tomasi » Wed May 07, 2014 9:27 pm

5/7 Wed @ E124
BP 255 5/5/11
Cable Row 15 plates 3x10
S DB pr 50 3x10
Tri prssdn 70# 3x8

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Sun May 11, 2014 12:25 am

5/9 Fri
Run 2 mi, 23:23

5/10 Sat @ E124
HS
5 rds of 32kg SN x 10 ea./stairs x 5: 24:45 (22 stairs)
Last edited by Polo Tomasi on Sun May 11, 2014 10:37 pm, edited 1 time in total.

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Sun May 11, 2014 10:36 pm

5/11 Sun
HS, rollout 6/6, GSq 10/10
TBDL 395 3x5
FS 135 3x8
GHR 6/6/5
CtB pullup 7/5/5, reg. pullup parallel grip 15
1 leg Ca 40kg 3x16, feet together 30
Curl 95 3x8 60s.

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Polo Tomasi
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Re: A New Leaf

Post by Polo Tomasi » Tue May 13, 2014 1:43 am

5/12 Mon
HS, Leg/hip raise 2x15
Mil 165 5/5/11
Ring row 10, 1 arm 5/5
Rear delt 15# 3x12
P bar dip 3x15
Ring tri ext 7/7/6
CoC gripper Tx5 ea., #1x6/6 ea.--haven't used these in awhile

All major movements are coming along well. Mil & BP are getting back to previous levels. When I start having trouble beating target reps on the last set I'll drop to 3's. Sq & TBDL are still a way off, advancing slowly.

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Re: A New Leaf

Post by Polo Tomasi » Fri May 16, 2014 9:36 pm

5/16 Fri @ E124
HS, GHD s/u 2x20, GSq 2x10
Sq 345 3x5
Leg curl mach 70x10, 80x2x10
CtB pullup 3x6, parallel grip pullup x 12
Leg press Calf 20/18/18/18
Mach preacher curl 60 8/8/6 60s.

Busy life. I try to train a little more frequently, but shit just gets in the way. So I do the best I can.

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Re: A New Leaf

Post by Polo Tomasi » Sat May 17, 2014 11:02 pm

5/17 Sat
HS, rollout 2x7 (standing)
BP 265 5/5/10 @9RPE (coming along)
BB row 195 3x8
S DB pr 50 12/10/8 60s. rest
JM pr 155 10/8/8 60s.

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Re: A New Leaf

Post by Polo Tomasi » Wed May 21, 2014 12:00 am

5/19 Mon
Run 2.62 mi, 26:45 slow & easy. Will take my time getting back into this

5/20 Tues
HS, Leg/hip raise 16/16, GSq 2x10
TBDL 405 3x5
GHR 3x6
CtB pullup 3x6
1 leg Ca 40kg 3x16
Curl 95 3x10 60s.

Felt like crap, REALLY wanted to bag it and have a beer, but pushed through.

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Re: A New Leaf

Post by Polo Tomasi » Wed May 21, 2014 9:52 pm

5/21 Wed
HS
Mil 175 5/5/8
Ring row 10, 1 arm 5/5
Rear delt fly 15# 3x12
P bar dip 3x15
Ring tri ext 3x7
CoC grippers Tx5, #1 x6/6 L/R

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