Dev Day record for the end of cycle 5. Wanted an arm and shoulder focus. First, bicep work… Concentration Curls (No-Momentum): 3 sets of 8 reps @ 35lbs. Spider Curls (No-Momentum): Not a very good place to do this on the gym’s preacher curl station due to the way it’s designed, but got away with […]

This morning had a 5K Run on the River. My goal was to run this 5K at close to or better than my old 5K PR of 23:58. I had however not done enough training much of my cardio fell off after the half marathon. I was expecting to perform poorly, but managed to finish […]

Quick log for Front Squat/Bench Press day for cycle 5. I’m a bit behind, so this will be a down and dirty log. Front Squat (Pause): 3 sets of 5 reps @ 125lbs, 2s pause. Bonus round of an additional 7 reps. Decline Bench (Pause): 3 sets of 5 reps @ 105lbs, 2s pause. Climbing […]

Today was a rest day and I regret not doing much cardio, just hasn’t fit into my lifestyle as much lately. I want to go into the 5K this week hitting it hard, so I needed to test myself. So I did a training run on the treadmill because the weather was awful. The treadmill […]

Alright day two of the 5th cycle. Learning high intensity principles and applying them to Bench Press & Deadlift day. Going to keep this log short, just a summary, but it was a fantastic workout. Again, since I am allowing shoulders to recouperate I am focused on isolation work for my chest and pressing motions, […]

Alright, another Deadlift/Front Squat day begins cycle 5, a higher intensity training cycle. For this cycle I’ll be focused on applying some of the high intensity principles to make the reps mean more. Some of that will be slowing the cadence, some of that will be pausing the reps and some of that will be […]

Today was dev day and I had a certain window to work with for a good workout. One problem about my plan is the deadlifts tend to happen in workouts close to one another and I care a lot about developing that as a lift, so I decided to ditch my planned dev day workout. […]

Workout C in the rotation for my speed training cycle, Front Squat & Bench Press day. Still fast typing up these logs sorry they’re not more entertaining but hey, I use these logs for personal use too. Front Squat: Felt real good so did an extra set. Thinking of adding a extra rep to the […]

Another quick log this was Bench Press/Deadlift day. Did these at my old gym, LA Fitness, out of convience. Iso-Lateral Chest Press: Using this to replace the bench press. Felt the shoulder strain come out of the picture when the starting bars were moved a little forward. Good isolation but had to go light and […]

Quick log for Deadlift/Front Squat Day for cycle 4. This cycle is a speed training cycle, to improve the ability to apply explosive force in lifts. It was rough simply because training for explosiveness is new to me, and I was not satisfied with the speed of most of my lifts, but that’s okay – […]