Exercise Log 10.18.14 (Cardio only)
Ran 5.16 miles MCC.
Ran 5.16 miles MCC.
Squat & Bench Press day, cycle 3. Pause High Bar Back Squat: 3 sets of 5 reps @ 140lbs. Climbing 2’s (two reps at increasing weights): 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 180lbs. Decline Pause Close Grip Bench Press: 2 sets of 8 reps @ 115lbs. Bonus Round (reps to […]
Pause Close Grip Bench Press: 3 sets of 5 reps @ 135lbs. Climbing 2’s (two reps at increasing weights): 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 1 @ 170lbs (failed the last rep). Deficit Deadlift: 2 sets of 8 reps @ 205lbs. Bonus Round (reps to failure): +12 reps. Iso-Lateral Incline Chest Press: […]
Deadlift & Squat Day, cycle 3. Want to note this was a particularly low energy day, but I got through it. Deficit Deadlift: Did these by using smaller diameter 35lb plates (instead of the usual technique most will do of just standing on a pair of plates). Just feels more natural and I liked these. […]
Dev day, cycle 2. Overhead Press / Overhead Trap Shrugs: Sets 1 & 2) 5 reps both exercises @ 75lbs. Sets 3 & 4) 4 reps both exercises @ 90lbs. Sets 5 & 6) 3 reps both exercises @ 95lbs. 1-Armed Cable Shoulder Flys: New exercise, liked this a lot. 3 sets 10 reps @ […]
My “Phase 2” intermediate lifting program during this revision is now by the nickname “Liquid”, so updating the title to reflect that. I know this is a lot of mumbo-jumbo for a title for my workout log, but my “Phase 2.0” plan got a review and cleanup after the last mesocycle, so now my exercise […]
Squat & Bench Press day, cycle 2. High Bar Back Squat: Sets 1 & 2) 5 reps @ 120lbs. Sets 3 & 4) 4 reps @ 150lbs. Sets 5 & 6) 3 reps @ 160lbs. Decline Close Grip Bench Press: Sets 1 & 2) 5 reps @ 115lbs. Set 3) 3 reps @ 135lbs. Set […]
Bench Press & Deadlift Day, cycle 2. I was still sick with a cold, so this workout wasn’t as effective as it could’ve been. Close Grip Bench Press: Sets 1 & 2) 5 @ 115lbs. Sets 3 & 4) 4 @ 145lbs. Sets 5 & 6) 3 @ 155lbs. Deadlift: Sets 1 & 2) 5 […]
Okay, first day of cycle 2. I felt a little stick with a cold today, so despite it being a shorter workout on a lower weight higher volume day it felt pretty full. Deadlifts & Squats: Deadlift: Set 1) 5 @ 205lbs. Set 2) 5 @ 205lbs. Set 3) 4 @ 255lbs. Set 4) 4 […]
Dev day, cycle 1. I’m starting to feel these workout clusters are what I should do every dev day unless something else is higher priority. Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extensions: 3 sets 8 curls @ 35lbs / 10 extensions @ 60lbs. Chin-ups / Tricep Cable Kickbacks: 4 sets 5 reps chin-ups @ […]
My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
Read the Thomas Jefferson Blog ≫
A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫
Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!
My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫
Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
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