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

1 Man Island
Level

Join date: Jul 2012
Posts: 1811

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: 1811

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: 1811

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: 1811

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: 1811

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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