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Forums › Training Journals Post your training journals here if you like. › :::ATLANTIS DIRECTORATE:::
2021.05.18; Cycle 28, Week 4, Day 1…de-load week begins.
1. Squat
110 x 5
135 x 5
160 x 5
2. Dips 3 x 6
3. Dumbbell Row 3 x 10 @ 60’s
Aloha!
2021.05.23PM; did eight circuits of these three exercises, then some kettlebells. Since I am leaving for a month I am just doing light work, anticipate that I will pick up the heavy lifting when I’m back in July.
1.1 Chins x 5 x 8 = 40
1.2 Dips x 5 x 8 = 40
1.3 Hanging Knee Raise 5 x 8 = 40
2. Kettlebell Clean x 100 @ 16 kg (~9:00 min.)
Aloha!
2021.06.27AM; 1.5 hour hike after getting back late night on Friday.
During my away time I did AKC fitness-type workouts with an 18 kg kettlebell (cleans, half snatch, and LCCJ), pushups, and planking, plus a ton of walking (10+ miles a day). I was very pleased with the results. Focus now is on diet and cardio, so there will be more of that reflected in my log.
Aloha!
2021.06.28PM; Level 1 @ 12 kg…starting slow.
1. J-Mo. x 10:00
2. Swings x :30/:30 = 15/15
3. Cleans x 1:00/1:00 = 12/12
Reset x 2:00
4. Half Snatch x 1:00/1:00 = 6/6
Reset x 2:00
5. LCCJ x 1:00/1:00 = 6/6
Reset x 2:00
6. Cleans x 1:00/1:00 = 12/12
Reset x 2:00
7. Half Snatch x 1:00/1:00 = 6/6
Reset x 2:00
8. LCCJ x 1:00/1:00 = 6/6
Reset x 2:00
9. Dips 3 x 3
10. Hanging Knee Raise 3 x 3
Aloha!
2021.06.30; Level 2 @ 12 kg
1. J-Mo. x 10:00
2. Swings x :30/:30 = 15/15
3. Cleans x 1:00/1:00 = 12/12
Reset x 1:30
4. Half Snatch x 1:00/1:00 = 6/6
Reset x 1:30
5. LCCJ x 1:00/1:00 = 6/6
Reset x 1:30
6. Cleans x 1:00/1:00 = 12/12
Reset x 1:30
7. Half Snatch x 1:00/1:00 = 6/6
Reset x 1:30
8. LCCJ x 1:00/1:00 = 6/6
Reset x 1:30
9. Chins 3 x 3
10. Hanging Knee Raise 3 x 3
Aloha!
2021.07.08PM; using the time while my family is away for longer cardio sessions, this time a 1:45:00 walk into Waikiki and back up onto my mountain.
I am also instituting two new things this week, I am tracking calories and macros and doing some fasted state cardio in the early AM (20-30 min. Assault Bike).
Aloha!
2021.07.10AM; early AM Assault Bike x 20:00 (5.5 mi.), then later in the morning…Cycle 29, Week 2, Day 1. 1. Squat 100 x 5 120 x 5 145 x 3 170 x 3 195 x 3 215 x 8 (PR) 2. Dip 3 x 6 3. Dumbbell Row 3 x 10 @ 65’s 4. Fat Bar Curls 3 x 10 @ 70 Aloha!
Nice squating and routine. Are the fat bar curls, reverse grip?
2021.07.10AM; early AM Assault Bike x 20:00 (5.5 mi.), then later in the morning…Cycle 29, Week 2, Day 1. 1. Squat 100 x 5 120 x 5 145 x 3 170 x 3 195 x 3 215 x 8 (PR) 2. Dip 3 x 6 3. Dumbbell Row 3 x 10 @ 65’s 4. Fat Bar Curls 3 x 10 @ 70 Aloha!
Nice squating and routine. Are the fat bar curls, reverse grip?
Nope, I’m just terrible at curling and I had a a minor biceps tear on my right arm last year that continues to kind of nag at me, so that’s why the baby weight.
2021.07.11AM; early morning cardio before breakfast, Assault Bike x 20:00 (5.5 mi.).
Later in the morning was a range day with the boys, shooting: .22 LR Savage, 5.56mm Daniel Defense AR, Ruger No. 1-A in .30-06 Springfield with a Lupold VX-Freedom 1.5-4×20 optical scope, Ruger 5.56mm Mini-14, and Henry .44 Mag Big Boy. Brass was flying.
I meant to go for a hike in the late afternoon but just got preoccupied with yard work instead.
Aloha!
2021.07.12PM; Cycle 29, Week 2, Day 2…felt pretty weak today, and fucked up my work set on the bench press. I’m still getting used to benching in a power rack–it’s safe but not ideal–and my bar hit one of the J-hooks and got me out of the groove. Oh well, lesson learned.
1. Squat
100 x 5
120 x 5
145 x 5
2. Bench Press
80 x 5
100 x 5
120 x 3
140 x 3
160 x 3
180 x 5 (…)
140 x 16 (PR)
3. Chins 3 x 6
…finished up with some remedial work: KB Armbars, Windmills, Quarter TGUs.
Aloha!
2021.07.17AM; switching gears for maintaining muscle mass while dropping weight. Same exercises, different rep ranges.
1. Bench Press
45 x 16
95 x 12
115 x 8
135 x 8
150 x 8
165 x 8
2. Fat Bar Curls 3 x 8 @ 70
3. Hammer Curls 3 x 6 @ 25
4. E-Z Curl Lying Triceps Extensions 3 x 8 @ 40
…finished with a quick hike, 1:20:00.
Aloha!
2021.07.19PM;
45 x 10
115 x 5
160 x 5
205 x 5
225 x 10
205 x 8
205 x 8
2. Chins x 7, 6
3. Dips x 8, 8
4. Curl 3 x 8 @ 70
4. Hammer Curl 3 x 6 @ 25’s
5. E-Z Curl Lying Triceps Extension 3 x 8 @ 40
Aloha!
2021.07.21PM; this week’s little experiment was a dead end, I shall return to a more typical format after next week’s deload. Regardless, I finished the planned week’s session.
1. Deadlift
120 x 5
145 x 5
170 x 3
220 x 5
245 x 3
275 x 5
2. Bench Press
95 x 8
115 x 8
135 x 8
135 x 8
135 x 8
3. Chins x 5, 5
4. Curls 3 x 8 @ 70
5. Hammer Curl 3 x 6 @ 25’s
6. E-Z Curl Lying Triceps Extension 3 x 8 @ 40
Aloha!
2021.07.26PM; Cycle 29, Week 4, Day 2…deload continues, shoulders feel torched. May rest them until the cycle starts anew on Saturday, but I gotta figure out what I’m doing that’s aggravating them.
Hanging Knee Raise 5 x 5
Squats
100 x 5
120 x 5
145 x 5
Bench Press
80 x 5
100 x 5
120 x 5
Curl 3 x 9 @ 70
Hammer Curl 3 x 7 @ 25’s
Aloha!
2021.07.31AM; Assault Bike x 23:00 (6.5 mi.). Cycle 30, Week 1, Day 1…still babying the shoulders and dieting hard, so weights are pathetic but whatever. I’m down 10 lbs. for the month and that has to be the focus for now until goal achieved.
1. Press
55 x 5
70 x 5
85 x 3
90 x 5
105 x 5
115 x 5
2. Seated Dumbbell Press 4 x 12
3. Side/Rear Lateral Raise 4 x 12
4. Barbell Curl 4 x 12
5. Hammer Curl 4 x 10
I am 46 today. Aloha!
2021.08.01AM; Assault Bike x 24:00 (6.6 mi.). Cycle 30, Week 1, Day 2…
Deadlift
120 x 5
150 x 5
180 x 3
195 x 5
225 x 5
255 x 5
Chins 4 x 5
Dumbbell Rows 4 x 12 superset w/
Dumbbell Shrugs 4 x 10
Hanging Knee Raise 4 x 6
Later in the afternoon after chores I went for a long walk in Mānoa Valley x 1:35:00.
Aloha!
2021.08.03AM; Assault Bike x 24:00 (6.4 mi.). Aloha!
Mr FC!
A question regarding your assault bike. Is there some “general effort” gauge associated with any of this?
I’m asking because i have a super old airdyne that has a “power output” measure of some sort. So my gauge is power effort 1….1.5….2….2.5 etc.
Associated with that is a pedals/revolutions per minute. Which makes no sense to me because it is essentially linear. Pedal harder, the power output is higher.
I have an odomoter that I can then use to convert. I know if I pedal at a “2.5 to 3.0” I will get 5.3 miles or about 16 (15.9) mph.
I guess I’m just trying to figure out if I have any way to compare what I’m doing to those of you working with much more modern equipment.
2021.08.03AM; Assault Bike x 24:00 (6.4 mi.). Aloha!
Mr FC! A question regarding your assault bike. Is there some “general effort” gauge associated with any of this? I’m asking because i have a super old airdyne that has a “power output” measure of some sort. So my gauge is power effort 1….1.5….2….2.5 etc. Associated with that is a pedals/revolutions per minute. Which makes no sense to me because it is essentially linear. Pedal harder, the power output is higher. I have an odomoter that I can then use to convert. I know if I pedal at a “2.5 to 3.0” I will get 5.3 miles or about 16 (15.9) mph. I guess I’m just trying to figure out if I have any way to compare what I’m doing to those of you working with much more modern equipment.
The Assault Bike console gives time, distance, watts, RPMs, calories, and speed. If you want to compare you can do distance/time. I tried to post a picture of the console but this fucking new board swallowed my post.
2021.08.05AM; Assault Bike x 24:00 (6.5 mi.) and then a long walk with my wife x 2:00:00. And, because I have to work late tonight, I jammed out this…
Cycle 30, Week 1, Day 4…
Squats
100 x 5
125 x 5
150 x 3
165 x 5
190 x 5
215 x 5
Alt. DB Curls 5 x 10
HKR 3 x 8
Aloha!
2021.08.07AM; Assault Bike x 24:00 (6.3 mi.) and 1:30:00 walk with my wife. Later in the AM, Cycle 30, Week 2, Day 1…
Squat
55 x 5
70 x 5
85 x 5
95 x 3
110 x 3
125 x 3
Seated DB Press 4 x 12
Side/Rear Lat. Raise 4 x 12
Curl 4 x 12
DB Hammer Curl 4 x 10
Hanging Knee Raise 4 x 8
Aloha!
2021.08.10PM; Cycle 30, Week 2, Day 3…fucking around with my new bench: https://www.roguefitness.com/rogue-adjustable-bench-3-0?gclid=EAIaIQobChMI8r2y2t6p8gIVmB6tBh1TzgBmEAAYASAAEgIPGPD_BwE
Bench Press
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 3
2. Dips 4 x 6
3. DB Incline Bench Press 4 x 12
Aloha!
2021.08.12PM; Cycle 30, Week 2, Day 4…I had to pick up my nephew from cross-country practice and get him home, so I didn’t have much time for training after work. What you see is what I got.
1. Squats
100 x 5
125 x 5
150 x 3
175 x 3
200 x 3
225 x 12 (PR)
2. Hanging Knee Raise 4 x 8
Aloha!
2021.08.14AM; Assault Bike x 24:00 (6.5 mi.), then walk x 1:30:00 with my wife. Later in the day some high-intensity training, last set taken to positive failure.
1. Assault Bike x 5:00
2. Supraspinatus 2 x 12
3. Dips x 12, 10, 8
4. DB Incline Bench 1 x 12, 1 x 8
5. DB Fly 1 x 12, 1 x 8
6. DB Incline Curl 1 x 12, 1 x 8
7. BB Curl 1 x 6 w/negatives
8. Hanging Knee Raise 1 x 12
Aloha!
2021.08.15AM;
1. Assault Bike x 5:00
2. E-Z Curl Pullover 1 x 12, 1 x 10, 1 x 8
3. Close Grip Chin 1 x 6, 1 x 5
4. DB Row 1 x 12, 1 x 8
5. DB Shrug 1 x 12, 1 x 10
6. Deadlift 1 x 10, 1 x 6
…finished the training day by giving myself a terrible sunburn going for a two hour hike on a beautiful afternoon.
Aloha!
2021.08.17PM; Heavy Duty, Week 1, Day 1…the work set is taken to positive failure (PF). Exercises are divided by muscle group into paired supersets. Group (A) is pectorals, (B) is deltoids, and (C) is triceps. This workout is taken directly from Heavy Duty (1993) because I can’t look at another 5/3/1 spreadsheet right now and need to do something different.
A.1 DB Incline Bench Press
30’s x 12
40’s x 10
50’s x 12 (PF)
A.2 DB Incline Flye
10’s x 12
15’s x 10
20’s x 16 (PF)
B.1 Lateral Raise
10’s x 12
15’s x 10
20’s x 8 (PF)
B.2 Rev. Lat. Raise
5’s x 12
10’s x 10
15’s x 8 (PF)
C.1 Dips x 10, 10, 10
C.2. E- Curl Lying Triceps Extensions
20 x 12
40 x 10
60 x 6 (PF)
D.1 Hanging Knee Raise x 13 (PF)
Aloha!
2021.08.19PM; Heavy Duty, Week 1, Day 2…just playing around with different training styles to see what’s going to click.
1.A E-Z Curl Pullover
20 x 12
40 x 10
60 x 8
1.B Narrow Grip Chins x 5, 5, 4
2.A DB Row
50’s x 12
60’s x 10
75’s x 10
2.B. DB Shrug
50’s x 12
60’s x 10
75’s x 12
3. Incline DB Curls
20’s x 12
25’s x 4
Aloha!
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