category: Exercise Log

Exercise Log 9.15.14 (Deadlift & Front Squat Day, No Cardio)

By phoebusapollo on Mon Sep 15 2014

Deadlift & Front Squat day, first workout of cycle 5 (heavy weight acclimation). Deadlift: Set 1) 4 @ 265lbs. Set 2) 4 @ 285lbs. Set 3) 3 @ 295lbs. Set 4) 3 @ 300lbs. Static hold set of 3 holds / 30s @ 330lbs. Front Squat: Set 1) 3 @ 160lbs. Set 2) 3 @ […]

Exercise Log 9.12.14 (Developmental Day – Home Workout, No Cardio)

By phoebusapollo on Fri Sep 12 2014

At home workout today, for developmental day (last day of cycle 4). Just felt an at home workout would be a great change of pace. First, biceps… Chin-ups (focus on form and full extension): 7 sets 5 reps Bicep Curls (curl bar): 5 sets 8 @ 65lbs Bicep Curls (dumbbell, slow, fully supinated): 3 sets […]

Exercise Log 9.11.14 (Front Squat & Bench Press Day)

By phoebusapollo on Thu Sep 11 2014

Today is Front Squat and Bench Press day. Front Squat: Set 1) 4 @ 160lbs. Set 2) 4 @ 160lbs. Set 3) 4 @ 170lbs (failed second rep, too fast on the downward motion, regrouped and banged out the last three just fine). Form issue noted: depth is poor. 5 sets of 2 @ 120lbs […]

Exercise Log 9.10.14 (Training Run)

By phoebusapollo on Wed Sep 10 2014

Short 6 mile run out in Monroeville Community Park. A little muggy, warm but before any kind of rain came in. Terrible pace (something like 11 minutes) but I wasn’t running for pace. I did learn one thing though, that increasing the quantity of footsteps by making the steps come in more narrow definitely has […]

Exercise Log 9.8.14 (Deadlift & Front Squat Day, No Cardio)

By phoebusapollo on Mon Sep 08 2014

Deadlift & Front Squat day, cycle 4. Rough day. Was recovering from a strained right glute, so tried to take it easy. Deadlift: Set 1) 4 @ 265lbs. Set 2) 4 @ 265lbs. Set 3) 4 @ 285lbs (rough final set). 5 sets of doubles for speed, 2 @ 200lbs. Front Squat: Set 1) 3 […]

Exercise Log 9.7.14 (Developmental Day, No Cardio)

By phoebusapollo on Sun Sep 07 2014

Took an extra day of rest to recover from the strained glute, and focused on back and core for today’s Developmental Day (cycle 3). Lateral Pulldowns: 3 sets 5 @ 150lbs, 2 sets 5 @ 165lbs. Bent Over Rows / Pendlay Rows: 4 sets of 8 reps bor’s / 6 reps pendlay rows @ 135lbs. […]

Exercise Log 9.5.14 (Car Work Run)

By phoebusapollo on Fri Sep 05 2014

Had a 6 mile run up the massive hill on Northern Pike Highway while waiting on some car work. Have a strained right glute, probably from the workout the day before, think my last rep on the front squats was poor. Going to take it easy to facilitate recovery.

Exercise Log 9.4.14 (Front Squat & Bench Press Day, No Cardio)

By phoebusapollo on Thu Sep 04 2014

Front Squat & Bench Press day, cycle 3. Front Squat (Pause): 3 sets 5 @ 140lbs. Climbing sets of double reps at normal speed: 2 @ 150lbs, 2 @ 160lbs, 2 @ 170lbs, 2 @ 175lbs. Bench Press (Pause): 2 sets 8 @ 115lbs. Bonus round of pause reps (with short breaks if needed) of […]

Exercise Log 9.3.14 (Bench Press & Deadlift Day + Cardio)

By phoebusapollo on Wed Sep 03 2014

Bench Press & Deadlift Day, cycle 3. Bench Press (Pause): 3 sets 5 @ 135lbs. Climbing sets of double reps at normal speed: 2 @ 145lbs, 2 @ 155lbs, 2 @ 165lbs, 2 @ 170lbs. Deadlift (Pause): 2 sets 8 @ 200lbs. Bonus round of pause reps (with short breaks if needed) of +11 reps. […]

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Projects & Links

The Thomas Jefferson Blog

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 ≫

Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

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!

Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫

The Perverted Justice Foundation

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.
PJFI.org ≫