abears aug-sept training log
- Thread starter abear
- Start date
day 38
6:19am - 6:57am
abs and HIIT
did planks for 45 seconds supersetted with ab wheel for 10 reps three times. then did right side planks for 45 seconds supersetted with left side planks for 45 seconds three times.
did HIIT on the bike for 7 minutes for 30 second intervals keeping bike b/w 26-27 mph
6:19am - 6:57am
abs and HIIT
did planks for 45 seconds supersetted with ab wheel for 10 reps three times. then did right side planks for 45 seconds supersetted with left side planks for 45 seconds three times.
did HIIT on the bike for 7 minutes for 30 second intervals keeping bike b/w 26-27 mph
day 38
3:07pm - 4:10pm
squats 180x4 - 220x3 - 230 tried for 3 reps, got 2 - 245x1
bench press 120x4 - 130x3 - 140x3 - 155x1
shoulder press 100x4 - 115x3 - 120x3 - missed 130x1- 125x1
bent over row 100x4 - 110x3 - 120x3 - 135x1
again not happy. i wasnt focused, my mind was completely wandering by the time i got to shoulder presses. i should have nailed 130x1 with no problem and then i struggled with the 125. was gonna go for new personal bests this coming friday but i'm going to have to put that off till i can get my mind back into it.
to top it off, after i made my post workout shake i knocked it over on the counter and had to make another one.
i still have 3 weeks left to this training routine, i can still accomplish alot if i can pull it back together.
3:07pm - 4:10pm
squats 180x4 - 220x3 - 230 tried for 3 reps, got 2 - 245x1
bench press 120x4 - 130x3 - 140x3 - 155x1
shoulder press 100x4 - 115x3 - 120x3 - missed 130x1- 125x1
bent over row 100x4 - 110x3 - 120x3 - 135x1
again not happy. i wasnt focused, my mind was completely wandering by the time i got to shoulder presses. i should have nailed 130x1 with no problem and then i struggled with the 125. was gonna go for new personal bests this coming friday but i'm going to have to put that off till i can get my mind back into it.
to top it off, after i made my post workout shake i knocked it over on the counter and had to make another one.
i still have 3 weeks left to this training routine, i can still accomplish alot if i can pull it back together.
pretty impressive, you've kept at this for just over a month, are you seeing any progress? I see your ectomorphic, so I'm even more eager to know now. Oh yeah sorry to hear about your shake
so far i've lost 1/2 inch off my waist this training cycle. plus i'm lifting more weight than i've ever lifted in my life. i still want to go further though|OCS|Virus said:pretty impressive, you've kept at this for just over a month, are you seeing any progress? I see your ectomorphic, so I'm even more eager to know now. Oh yeah sorry to hear about your shake
day 39
3:13pm - 3:57pm
warmed up with speed rope with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards 50 feet.
then put 125lbs on sled and walked forward 50 feet then backwards 50 feet. did this 4 times.
farmers walked 38lb dumbells in each hand 300 feet twice.
farmers walked with a 45lb plate in each hand 100 feet twice.
overhead farmers walked with 25lb dumbells in each hand 150 feet twice.
no humidity today, felt great
3:13pm - 3:57pm
warmed up with speed rope with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards 50 feet.
then put 125lbs on sled and walked forward 50 feet then backwards 50 feet. did this 4 times.
farmers walked 38lb dumbells in each hand 300 feet twice.
farmers walked with a 45lb plate in each hand 100 feet twice.
overhead farmers walked with 25lb dumbells in each hand 150 feet twice.
no humidity today, felt great
day 40
4:24am - 5:03am
abs and HIIT
supersetted planks for 46 seconds with ab wheel for 10 reps. did this three times
supersetted right side planks with left side planks of 46 seconds each three times
did HIIT on the bike for 7 minutes with 30 second intervals getting the bike up to 26-27mph
4:24am - 5:03am
abs and HIIT
supersetted planks for 46 seconds with ab wheel for 10 reps. did this three times
supersetted right side planks with left side planks of 46 seconds each three times
did HIIT on the bike for 7 minutes with 30 second intervals getting the bike up to 26-27mph
day 40
3:07pm - 3:41pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate for 115lbs and did 6 reps.
good mornings 50x8 - 70x8 - 100x8 (back on august 23rd i tried 100lbs here and struggled to get 6 reps)
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
3:07pm - 3:41pm
deadlifts. put 45lb plate on a 2x4 and did 6 reps. added a 25lb plate for 70lbs and did 6 reps. did two 45lbs plates for 90lbs for 6 reps. then added a 25lb plate for 115lbs and did 6 reps.
good mornings 50x8 - 70x8 - 100x8 (back on august 23rd i tried 100lbs here and struggled to get 6 reps)
chins 3x3
dips 3x7
pushups with feet elevated on bench 3x9
day 41
3:16pm - 3:57pm
repeated tuesday afternoon workout
warmed up with speed rope with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards 50 feet.
then put 125lbs on sled and walked forward 50 feet then backwards 50 feet. did this 4 times.
farmers walked 38lb dumbells in each hand 300 feet twice.
farmers walked with a 45lb plate in each hand 100 feet twice.
overhead farmers walked with 25lb dumbells in each hand 150 feet twice.
great weather this week. hot but less humid with a good north wind. big difference from when the temperature was 95-97
3:16pm - 3:57pm
repeated tuesday afternoon workout
warmed up with speed rope with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled sled forward with 80lbs for 50 feet, then backwards 50 feet.
then put 125lbs on sled and walked forward 50 feet then backwards 50 feet. did this 4 times.
farmers walked 38lb dumbells in each hand 300 feet twice.
farmers walked with a 45lb plate in each hand 100 feet twice.
overhead farmers walked with 25lb dumbells in each hand 150 feet twice.
great weather this week. hot but less humid with a good north wind. big difference from when the temperature was 95-97
day 42
6:07pm - 6:58pm
squats 90x5 - 120x5 - 150x5 - 180x5 - 210x5
bench press 80x5 - 100x5 - 120x5 - 130x5 - 140x5
shoulder press 70x5 - 80x5 - 90x5 - 100x5 - 110x5
bent over row 80x5 - 90x5 - 100x5 - 110x5 - 120x5
worked a 10 hour shift today so had to lift later. this was the same workout i did back on august 22nd. that one i couldnt complete that last rep on the shoulder press, i struggled today but i got it.
two weeks left to this training cycle, measurements tomorrow though i'm not expecting much. will go for new personal bests on these lifts monday.
6:07pm - 6:58pm
squats 90x5 - 120x5 - 150x5 - 180x5 - 210x5
bench press 80x5 - 100x5 - 120x5 - 130x5 - 140x5
shoulder press 70x5 - 80x5 - 90x5 - 100x5 - 110x5
bent over row 80x5 - 90x5 - 100x5 - 110x5 - 120x5
worked a 10 hour shift today so had to lift later. this was the same workout i did back on august 22nd. that one i couldnt complete that last rep on the shoulder press, i struggled today but i got it.
two weeks left to this training cycle, measurements tomorrow though i'm not expecting much. will go for new personal bests on these lifts monday.
week 7
day 43
6:24am - 6:52am
speed rope. warmed up with 2 sets of 15 jumps, then 2 sets of 30 jumps followed by 1 set of 40 jumps.
then set timer for 2 minutes and just jumped my heart out. rested 1 minute then repeated. did 4 sets of this. wow!! more fun then counting jumps.
waist measured in at 34 3/8th and arms and calves were both 14". bodyweight 171lbs. so i lost a little off my waist, wasnt really expecting anything but i'll take what i can get. gonna pour myself into these last two weeks to milk everything i can from this training cycle.
day 43
6:24am - 6:52am
speed rope. warmed up with 2 sets of 15 jumps, then 2 sets of 30 jumps followed by 1 set of 40 jumps.
then set timer for 2 minutes and just jumped my heart out. rested 1 minute then repeated. did 4 sets of this. wow!! more fun then counting jumps.
waist measured in at 34 3/8th and arms and calves were both 14". bodyweight 171lbs. so i lost a little off my waist, wasnt really expecting anything but i'll take what i can get. gonna pour myself into these last two weeks to milk everything i can from this training cycle.
day 43
3:11pm - 3:56pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice, then 150 feet once.
grab two 45lb plates in each hand and farmers walked them 100 feet 3 times.
grabbed 28lb dumbells in each hand and overhead farmers walked them 150 feet twice.
solid effort, very happy. i've been having a good frame of mind these last couple of days, need to stay focused and positive.
3:11pm - 3:56pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice, then 150 feet once.
grab two 45lb plates in each hand and farmers walked them 100 feet 3 times.
grabbed 28lb dumbells in each hand and overhead farmers walked them 150 feet twice.
solid effort, very happy. i've been having a good frame of mind these last couple of days, need to stay focused and positive.
day 45
3:13pm - 4:12pm
squats 200x1 - 220x1 - 260x1 new personal best!
bench press 130x1 - 140x1 - missed 180x1 - 170x1 - missed 175x1
shoulder press 100x1 - 110x1 - 120x1 - 130x1 - missed 135x1
bent over row 110x1 - 120x1 - 150x1 new personal best!
got 2 out of 4, pretty satisfied. i'm in new territory as i've never trained for strength before so i knew i wouldnt be hitting personal bests forever. my last workout will be next friday, next week. dont know if i'll try for personal best again.
3:13pm - 4:12pm
squats 200x1 - 220x1 - 260x1 new personal best!
bench press 130x1 - 140x1 - missed 180x1 - 170x1 - missed 175x1
shoulder press 100x1 - 110x1 - 120x1 - 130x1 - missed 135x1
bent over row 110x1 - 120x1 - 150x1 new personal best!
got 2 out of 4, pretty satisfied. i'm in new territory as i've never trained for strength before so i knew i wouldnt be hitting personal bests forever. my last workout will be next friday, next week. dont know if i'll try for personal best again.
day 46
3:15pm - 3:58pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice.
grab two 45lb plates in each hand and farmers walked them 100 feet twice.
grabbed 28lb dumbells in each hand and overhead farmers walked them 150 feet twice.
cut the volume down as i screwed up on my pre workout shake and my stomach started growling about halfway through. still got in a good effort.
3:15pm - 3:58pm
warmed up with 2 sets of 15 jumps then 2 sets of 30 jumps. then pulled the sled with 80lbs forward 50 feet then backward 50 feet.
put 130lbs on the sled and pulled it forwards then backwards each 50 feet. did this four times, resting 30 seconds between
grabbed 38lb dumbells in each hand and farmers walked them 300 feet twice.
grab two 45lb plates in each hand and farmers walked them 100 feet twice.
grabbed 28lb dumbells in each hand and overhead farmers walked them 150 feet twice.
cut the volume down as i screwed up on my pre workout shake and my stomach started growling about halfway through. still got in a good effort.