Training Logs
 
Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Posts: 1830

10 min walk 3 percent, 3.4 mph

chin ups x 4, all bicep (not really intentional)
knee ext 50 x 3 x 12
RDL 0 x 4 x 12
chin ups x 4
Bench 195 w/ clips x 2 x 5, x 6... not super grinding, but I wouldn't mind more bar speed.
chin ups x 4, bi's
bentover rows 70 x 2 x 12, 80 x 12, 90 x 12
chinups x 2
BB hold 265 x 45s?

I haven't really been taking 2 days off ever and just go every other day. I think not squating/DLing is that much easier on the CNS, that I don't need to. I have 2 lifting more days, then I'll take a few off.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

Quickie today

OHP 170 w/ clips x 5 x 3
SGHP 120 x 2 x 5, x 7 or 8, but the last rep didn't really ge thigh enough
RDL 10 x 4 x 12
SS w/
neutral close pulldown 100 x 3 x 12

weighed 226

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

Taking a couple days off, so bumped up the volume a bit.

Hang Clean 115 x 3 x 5, this was mostly practice/warmup and to feel out the knee. The patella is bugging me a bit, so I'll take a bit more time off from this. though, it could be just banging the bar against it. Either way, sticking w/ SGHP for now.
Bench 200 x 3 x 5, a bit too much tris for me
neutral pull x 4
knee ext 50 x 4 x 12
neutral pull x 4
DB lat raises 15 x 4 x 12
assisted dips 25 x 4 x 8, mostly tris
weighted hang 35 x 50-60s
10 min. walk, 3.5, 3.5

I think I'm going to switch up my routine. I'll be 3 weeks w/out a gym in about a month, so I think increasing the volume and slowing the progression will help solidify the gains I've made thus far.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

OHP 135 x 5 x 5, none of these were really as fast as I would have liked
RDL bar x 4 x 8
SGHP 135 x 5 (too heavy, form breakdown), 115 x 5, 115 x 9
knee ext level 5 x 4 x 8
bentover row 100 x 4 x 10
db lat raise 20 x 4 x 8

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

Bench 175 x 5 x 5
Chins x 3
leg press rehab x 2
chins x 3
leg rehab x 2
chins x 3
SGHP 85 x 3 x 10, x 12
BB hold 285 x 30s

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

RDL bar x 4 x 12
OHP 135 x 3 x 5, lots of tricep on my left for some reason
Bentover Rows 145 x 2 x 5, x 7... hamstring is def. feeling it
lat pulldown 100 x 3 x 12
Hanging hold w/ 2 sandbags thrown over the shoulders x 40s. Began feeling dizzy because the bags were cutting off circulation

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

leg press, 2 x 4 x 10
chins x 3 or 4
bench 200 w/ clips x 5; I got up, realized I had more and did another controlled slow one.
chins x 4
knee ext 2 x 4 x 12
chins x 3, slow eccentric last rep; I realized I've been remiss in my chins, just going by feeling, so I want to make a better effort to improve them
bentover rows 90 x 3 x 12
rope pulldown 50 x 9, 40 x 2 x 8, 1s holds
BB hold 285 x 30s

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

RDL 55 x 4 x 12
neutral chin x 4
OHP 140 x 5 x 5
neural chin x 4
leg press 3 x 4 x 12 SS w/
assisted tri dominant dips 28, 26, 24 x 8
neutral chin x 4
bentover lat raise 10 x 4 x 10 or 12
bb hold 290 x 40s

weighed 225 post workout

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

4 x 6 holding pushups yesterday, just to do some pressing.

Today

OHP 160 x 6 w/ a hold at top and bottom
pull ups x 3
single leg press 60 x 4 x 12, alternating, no rest
pull ups x 2
RDL plates x 2 x 12, hip felt weird
pull ups x 2
lat raise 10 x 4 x 10

Had PT today. They said the structure of my knee should be fine, but want to focus on glute activation. This is different from the last time I had PT, where they focused more on breaking up scar tissue around the knee and strengthening the hips. These folks are also saying to meet every 7-10 days, while the others were 2-3x/week.

They also noticed my left hip is a lot weaker than my right, which correlates w/ my right thigh being slightly larger, I guess. So, that seems like something major enough to address. For now though, they just gave me a bunch of glute exercises to establish better mind/muscle connection, and expect me to respond quickly. They gave me the greenlight to do whatever in the gym as long as it doesn't hurt; I thought I'd be able to DL today, by the hip pain isn't encouraging.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

knee rehab
Bench 180 x 5 x 5
SGHP 115 x 5, 120 x 5, 125 x 7
walking lunges 4 x 16
rope push down 60 x 4 x 12, 1s holds

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

My knee rehab consists of the following:
pelvic clocks, 1 x 20 ea way
glute contractions 20, 5s hold
single leg glute bridge 2 x 10 ea
hanging hip stretch 2 x 30s ea

seeing what hurt today - light day
knee rehab
walking lunge x 18 steps, felt fine
reverse lunge 3 x 8, fine
step ups x 8, fine, but cheated a bit. It was a tad too high.
OHP 135 x 3 x 5
neutral chin x 4, focusing on scapular contraction
ind. knee ext 3 x 3 x 8 ea, 1s hold
neutral chin 2 x 4
wide hang 70s

weighed in at 230, which is needless, given my activities. I'm going to try and dip back down to 225 real quick. I actually think the weight gain is due to lack of veggies, (so I eat other stuff).

next time, going to give BSSq a try.

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

I can't do BSSq quite yet, maybe in a couple weeks.

Knee rehab
walking lunges 16, 22, 22, 22, 16
pullups x 3
RDL 70 x 12, 80 x 2 x 12, 70 x 15
pullups x 2
Bench 205 x 5
pull ups x 2
sled 150 x 30 yds
BB hold 315 x 20s

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

knee rehab
neutral chin x 4
reverse lunge 4 x 12 ea
neutral chin x 4
OHP 145 x 5 x 5
neutral chin x 4
wide grip hang x 70s on a widish bar

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

Moved 2 days ago, so it was a long day of labor that took time to recover

chin up x 4
OHP 165 x 1, 170 x 5, grinding out the last
chin up x 4
Bench 180 x 2 x 5, 185 x 3 x 5
chin up x 4
DL 120 x 8, just to feel it out... felt good

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

I went traveling for a few weeks. No gym... hell, not even pushups. lower protein diet, higher carbs, moderate fat. Drank a bit more than usual as well. Lost a little strength and gained a little fat. Finally back at it.

Bentover DB lat raise, vertical dbs to target rear delts?
10 x 20

OHP, cleaned into the rack
155 x 5

Bentover DB lat raise, vertical dbs to target rear delts?
10 x 20

DL
135 x 12

neutral chin

Bentover DB lat raise, vertical dbs to target rear delts?
10 x 20

bench
155, 165, 175, 185, 175 x 5

Bentover DB lat raise, vertical dbs to target rear delts?
10 x 20

neutral chin 2 x 1

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

Measurements this am, cold

Chest 43.25
waist 41
neck 15.5
thighs (r/L) 25.5/25.75
calves 15.5/16.75

bench 195 x 5
ss w/ bentover kb face rows 15 x 5 x 20
ss w/ reverse lunges 10, 8, 8
pull up x 1
OHP 135 x 4 x 5
pull up x 1
kb swing 25 x 13
DL 145 x 12
kb swing 25 x 12
pull up x 1 w/ 40s hang after

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1 Man Island
Level

Join date: Jul 2012
Posts: 1830

walking lunges 2 x 16 steps
OHP 155 w/ clips x 5
neutral chin 1
Bench 175 x 5 x 5
neutral chin 2
kb swings 25 x 2 x 25
DL 155 x 2 x 8
kb swings 25 x 2 x 25
neutral chin 1

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