It is currently Sun May 19, 2013 7:31 pm
2013 LOG
Moderators: Fever, JP, BroncosfanForLife, WJMH
25 posts
• Page 1 of 2 • 1, 2
2013 LOG
by msp6891 » Fri Jan 11, 2013 1:40 pm
1/11/13
1a. bench press
warmup
172.5 x3
195x3
220x3 pr
1b. barbell rows
135x10x3
185x5x3
2a. pushups
BW+20 x10x4
BWx30x1
2b. barbell rows
135x10x5
3a. situps
BWx30x4
BWx38x1
3b. shrugs
135x10x1
185x10x1
225x30x1
3c. neck harness
17.5 x65x1
https://www.youtube.com/watch?v=24y3MHZYaxI
^ Video is of my last set of bench press. The way to post videos seems to have changed and I don't want to deal with it right now.
1a. bench press
warmup
172.5 x3
195x3
220x3 pr
1b. barbell rows
135x10x3
185x5x3
2a. pushups
BW+20 x10x4
BWx30x1
2b. barbell rows
135x10x5
3a. situps
BWx30x4
BWx38x1
3b. shrugs
135x10x1
185x10x1
225x30x1
3c. neck harness
17.5 x65x1
https://www.youtube.com/watch?v=24y3MHZYaxI
^ Video is of my last set of bench press. The way to post videos seems to have changed and I don't want to deal with it right now.
Mike
Re: 2013 LOG
by msp6891 » Mon Jan 14, 2013 8:42 am
1/14/13
1. squats
warmup
270x3
307.5 x3
347.5x3 (This went up surprisingly easy)
2a. good mornings
185x8x3
185x10x2
2b. ab roller
BWx10x5
3a. shrugs
185x10x1
225x10x1
275x20x1
3b. supine bicycle-4 count
BWx20x3
4. neck harness
17.5 x70x1
I had a pretty good weekend. We had two 65 degree days here in northeast Ohio. I got the itch to take my bicycle out and I ended up riding for about 2.5 hours on Saturday. I did a lot of stretching and rumble rolling in between then and today and I feel pretty good. The cycling didn't seem to affect my workout at all. You never know what kind of weather Cleveland will bring you but I'm glad I had a chance to enjoy a day outside.
1. squats
warmup
270x3
307.5 x3
347.5x3 (This went up surprisingly easy)
2a. good mornings
185x8x3
185x10x2
2b. ab roller
BWx10x5
3a. shrugs
185x10x1
225x10x1
275x20x1
3b. supine bicycle-4 count
BWx20x3
4. neck harness
17.5 x70x1
I had a pretty good weekend. We had two 65 degree days here in northeast Ohio. I got the itch to take my bicycle out and I ended up riding for about 2.5 hours on Saturday. I did a lot of stretching and rumble rolling in between then and today and I feel pretty good. The cycling didn't seem to affect my workout at all. You never know what kind of weather Cleveland will bring you but I'm glad I had a chance to enjoy a day outside.
Mike
Re: 2013 LOG
by msp6891 » Tue Jan 15, 2013 7:20 pm
1/15/13
I did a quick jog of 1.5 miles in 12:10. The USCG standard is 12:31 so I have it beat, but I can do better. I bought a rumble roller and this thing hurts like hell, but I feel great after using it.
I did a quick jog of 1.5 miles in 12:10. The USCG standard is 12:31 so I have it beat, but I can do better. I bought a rumble roller and this thing hurts like hell, but I feel great after using it.
Mike
Re: 2013 LOG
by msp6891 » Wed Jan 16, 2013 12:59 pm
1/16/13
1a. seated ohp
warmup
125x3
145x3
162.5 x3
1b. pullups
BWx8x3
BW+25 x5x3
2a. perfect pushups
BW+20 x10x4
BWx30x1
2b. db rows
50's x(5,5) x4
50's x(20,20) x1
3a. situps
BWx30x5
3b. shrugs
185x10x1
225x10x1
275x20x1
3c. neck harness
17.5 x60x1
I'm probably going to do some stretching and rumble rolling later. I have some reading to do for school and some ASVAB studying to do. I have to take it again if I want to get into the Coast Guard. I have some light bruising on the outside of both my quads. I think that it may be related to beginning the use of a rumble roller as opposed to a foam roller but I'm not sure. It hurts to use but, then again, the foam roller hurt the first few times I used it. I'm going to tread lightly with it and see what happens. I can feel the benefits of this thing after using it only a few times so I won't stop.
1a. seated ohp
warmup
125x3
145x3
162.5 x3
1b. pullups
BWx8x3
BW+25 x5x3
2a. perfect pushups
BW+20 x10x4
BWx30x1
2b. db rows
50's x(5,5) x4
50's x(20,20) x1
3a. situps
BWx30x5
3b. shrugs
185x10x1
225x10x1
275x20x1
3c. neck harness
17.5 x60x1
I'm probably going to do some stretching and rumble rolling later. I have some reading to do for school and some ASVAB studying to do. I have to take it again if I want to get into the Coast Guard. I have some light bruising on the outside of both my quads. I think that it may be related to beginning the use of a rumble roller as opposed to a foam roller but I'm not sure. It hurts to use but, then again, the foam roller hurt the first few times I used it. I'm going to tread lightly with it and see what happens. I can feel the benefits of this thing after using it only a few times so I won't stop.
Mike
Re: 2013 LOG
by msp6891 » Thu Jan 17, 2013 7:05 am
I jogged 1.5 miles in 12:14.
I felt pretty damn tired today but my time only suffered by a few seconds since the last jog. I'd like to get down to about a 11:30 so I can at least be in a range of comfort for whenever I am tested on the run.
I felt pretty damn tired today but my time only suffered by a few seconds since the last jog. I'd like to get down to about a 11:30 so I can at least be in a range of comfort for whenever I am tested on the run.
Mike
Re: 2013 LOG
by msp6891 » Fri Jan 18, 2013 12:34 pm
1/18/13
1. deadlifts
warmup
372.5x5
420x3
470x1 pr
2a. good mornings
185x10x4
185x12x1
2b. ab roller
BWx10x5
3a. shrugs
135x10x1
185x10x1
225x40x1
3b. supine bicycle-4 count
BWx20x3
4. neck harness
20x70x1
I'll probably do a bit of rumble rolling and stretching later. I have to try to get some reading in today and get a jog in tomorrow morning.
1. deadlifts
warmup
372.5x5
420x3
470x1 pr
2a. good mornings
185x10x4
185x12x1
2b. ab roller
BWx10x5
3a. shrugs
135x10x1
185x10x1
225x40x1
3b. supine bicycle-4 count
BWx20x3
4. neck harness
20x70x1
I'll probably do a bit of rumble rolling and stretching later. I have to try to get some reading in today and get a jog in tomorrow morning.
Mike
Re: 2013 LOG
by msp6891 » Mon Jan 21, 2013 9:23 am
1/21/13
I jogged 1.5 miles this morning. I think I ran it in about 14 minutes, which isn't bad because there was snow on the ground and I ran in hiking boots.
1a. bench press
warmup
185x5
207.5 x3
232.5 x1 pr
1b. barbell rows
135x10x3
185x5x3
2a. perfect pushups
BW+20 x4
BWx30x1
2b. db rows
50's x(5,5)x4
50's x(20,20)x1
3a. situps
BWx30x5
3b. shrugs
135x10x1
185x10x1
225x30x1
185x30x1
4. neck harness
20x60x1
I jogged 1.5 miles this morning. I think I ran it in about 14 minutes, which isn't bad because there was snow on the ground and I ran in hiking boots.
1a. bench press
warmup
185x5
207.5 x3
232.5 x1 pr
1b. barbell rows
135x10x3
185x5x3
2a. perfect pushups
BW+20 x4
BWx30x1
2b. db rows
50's x(5,5)x4
50's x(20,20)x1
3a. situps
BWx30x5
3b. shrugs
135x10x1
185x10x1
225x30x1
185x30x1
4. neck harness
20x60x1
Mike
Re: 2013 LOG
by msp6891 » Wed Jan 23, 2013 12:49 pm
1/23/13
1. squats
warmup
290x5
327.5 x3
365x1
2a. good mornings
185x4x10
185x12x1
2b. ab roller
BWx10x5
3a. shrugs
135x10x1
185x10x1
225x40x1
3b. supine bicycle 4 count
BWx20x3
4. neck harness
20x75x1
327.5 set
http://www.youtube.com/watch?v=uBf7eEiO ... e=youtu.be
365 set
http://www.youtube.com/watch?v=Dnc1hBTQ ... e=youtu.be
1. squats
warmup
290x5
327.5 x3
365x1
2a. good mornings
185x4x10
185x12x1
2b. ab roller
BWx10x5
3a. shrugs
135x10x1
185x10x1
225x40x1
3b. supine bicycle 4 count
BWx20x3
4. neck harness
20x75x1
327.5 set
http://www.youtube.com/watch?v=uBf7eEiO ... e=youtu.be
365 set
http://www.youtube.com/watch?v=Dnc1hBTQ ... e=youtu.be
Mike
Re: 2013 LOG
by msp6891 » Fri Jan 25, 2013 5:26 pm
1/25/13
I jogged 1.5 miles this morning in around 14 minutes. I didn't time it because the ground wasn't dry but I did look at the time I started/stopped on my IPOD. Snow+boots= not good times.
1a. seated ohp
warmup
135x5
152.5 x3
170x1
1b. pullups
BWx8x5
BWx10x1
2a. perfect pushups
BWx30x1
BWx18x2
BWx16x2
2b. DB rows
50's x(12,12) x4
50's x(15,15) x1
3a. shrugs
135x10x1
185x10x1
225x30x1
3b. neck harness
20x75x1
I have been slacking on my rumble rolling and recovery work this week. I have been kind of busy as of late looking for jobs and beating my way through red tape between my school and the VA. I was too lazy to do situps today so I will do them in the morning and go for a jog as well. Running in the snow sucks but I figure that if I can do that, then running on flat, dry ground in comfortable weather with running shoes instead of hiking boots should be a piece of cake.
I jogged 1.5 miles this morning in around 14 minutes. I didn't time it because the ground wasn't dry but I did look at the time I started/stopped on my IPOD. Snow+boots= not good times.
1a. seated ohp
warmup
135x5
152.5 x3
170x1
1b. pullups
BWx8x5
BWx10x1
2a. perfect pushups
BWx30x1
BWx18x2
BWx16x2
2b. DB rows
50's x(12,12) x4
50's x(15,15) x1
3a. shrugs
135x10x1
185x10x1
225x30x1
3b. neck harness
20x75x1
I have been slacking on my rumble rolling and recovery work this week. I have been kind of busy as of late looking for jobs and beating my way through red tape between my school and the VA. I was too lazy to do situps today so I will do them in the morning and go for a jog as well. Running in the snow sucks but I figure that if I can do that, then running on flat, dry ground in comfortable weather with running shoes instead of hiking boots should be a piece of cake.
Mike
Re: 2013 LOG
by msp6891 » Mon Jan 28, 2013 8:52 am
1/27/13
1. deadlifts
warmup
327.5 x5
380x5
430x4 (missed a rep)
I just did deadlifts this morning because I have a lot on my plate and don't have much time between school and work. I have a meeting with a USCG recruiter this week and an appointment to take an exam for the US postal service so I'm keeping busy. I just hope that one of these things I'm working towards comes through for me because I really need it.
1. deadlifts
warmup
327.5 x5
380x5
430x4 (missed a rep)
I just did deadlifts this morning because I have a lot on my plate and don't have much time between school and work. I have a meeting with a USCG recruiter this week and an appointment to take an exam for the US postal service so I'm keeping busy. I just hope that one of these things I'm working towards comes through for me because I really need it.
Mike
Re: 2013 LOG
by msp6891 » Wed Jan 30, 2013 12:12 pm
1/30/13
Another day with not much time so I hit the basics and got out of there.
1a. bench press
warmup
162.5x5
187.5x5
212.5x3 (missed 2 reps, I got rep 4 about half way up and I stalled)
1b. situps
BWx38x1
BWx30x4
2. pushups
BWx38 in 1 minute (I didn't use the perfect pushup because I wanted it test how many I can do the real way)
Another day with not much time so I hit the basics and got out of there.
1a. bench press
warmup
162.5x5
187.5x5
212.5x3 (missed 2 reps, I got rep 4 about half way up and I stalled)
1b. situps
BWx38x1
BWx30x4
2. pushups
BWx38 in 1 minute (I didn't use the perfect pushup because I wanted it test how many I can do the real way)
Mike
Re: 2013 LOG
by msp6891 » Sun Feb 03, 2013 4:10 pm
2/2/13
1. squats
warmup
257.5
297.5x5
335x4 (I could have put up the fifth rep, but instead I didn't man up and I racked it.)
2/3/13
I jogged 1.5 miles in around 14 minutes. There is a lot of snow on the ground right now. I should have more time next week to get in a full training session instead of only doing the main exercise.
1. squats
warmup
257.5
297.5x5
335x4 (I could have put up the fifth rep, but instead I didn't man up and I racked it.)
2/3/13
I jogged 1.5 miles in around 14 minutes. There is a lot of snow on the ground right now. I should have more time next week to get in a full training session instead of only doing the main exercise.
Mike
Re: 2013 LOG
by msp6891 » Mon Feb 04, 2013 11:02 am
2/4/13
1a. seated ohp
warmup
120x5
140x5
157.5x5
1b. pullups
BWx5x3
BWx8x2
BWx10x1
2a. pushups
BWx20,18,16,14,12
2b. pullups
BWx5x5
3. neck harness
25x50x1
I am going to do situps tomorrow morning before or after I jog, probably before.
1a. seated ohp
warmup
120x5
140x5
157.5x5
1b. pullups
BWx5x3
BWx8x2
BWx10x1
2a. pushups
BWx20,18,16,14,12
2b. pullups
BWx5x5
3. neck harness
25x50x1
I am going to do situps tomorrow morning before or after I jog, probably before.
Mike
Re: 2013 LOG
by msp6891 » Wed Feb 06, 2013 7:46 am
2/6/13
1. deadlifts
warmup
355x3
405x3
455x2
2a. good mornings
205x8x5
2b. situps
BWx30x5
3. neck harness
25x50x1
I haven't jogged in a couple days. I think I am going to go in the morning tomorrow. I have had a rough couple days. I have been getting my training in, but it hasn't been going as well as I would like it to be and I've been missing lifts.
1. deadlifts
warmup
355x3
405x3
455x2
2a. good mornings
205x8x5
2b. situps
BWx30x5
3. neck harness
25x50x1
I haven't jogged in a couple days. I think I am going to go in the morning tomorrow. I have had a rough couple days. I have been getting my training in, but it hasn't been going as well as I would like it to be and I've been missing lifts.
Mike
Re: 2013 LOG
by msp6891 » Fri Feb 08, 2013 8:22 am
2/7/13
Jogged 1.5 miles.
2/8/13
Jogged 1.5 miles in 12:22
1a. bench press
warmup
175x3
200x3
225x2 (pr)
1b. dumbbell rows
50's x(10,10) x4
50's x(15,15) x1
2a. pushups
BWx20,20,20,18,20
2b. situps
BWx30x5
2c. neck harness
25x(50 or 60, I lost count)x1
Jogged 1.5 miles.
2/8/13
Jogged 1.5 miles in 12:22
1a. bench press
warmup
175x3
200x3
225x2 (pr)
1b. dumbbell rows
50's x(10,10) x4
50's x(15,15) x1
2a. pushups
BWx20,20,20,18,20
2b. situps
BWx30x5
2c. neck harness
25x(50 or 60, I lost count)x1
Mike
25 posts
• Page 1 of 2 • 1, 2
Who is online
Users browsing this forum: No registered users and 1 guest