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  1. #1
    Join Date
    Jan 2011
    Posts
    337

    Default 2020 Training Log: Sharpening the Spear

    New year, new log. Consistency will be the key to this year: lifting, stretching, running, diet, weapons, family, friends, etc.

    Goals
    • Increase weighted dip rep range from 12-20
    • Lose 30#/drop bodyfat % to ?? (TBD)-current weight 235#
    • Under 1 hour for Memorial Day Murph
    • Hex DL 400#
    • More core work!
    • Captains of Crush #2 with each hand
    • [More will be added as I can quantify them]


    Wednesday 1 January 2020
    15 rounds of Kevlar* in 35 minutes
    Captains of Crush grippers: each hand Trainer 2x5, #1 3x5
    -Didn't make my desired finish time of 30 minutes or less, but I'll take it considering I only got 3 hours of sleep the night before, and didn't really feel like doing much of anything. Really felt it on set 5 of dips-Ugh.
    -*Since Murph originator Lt. Michael Murphy called the work out "Body Armor," I thought Kevlar sounded about right. Also, I couldn't think of anything any better.
    -Kevlar: Each round consists of 15 air squats, 10 dips, and 7 pulldowns with 100#
    Last edited by prestojo; 01-08-2020 at 11:27 PM.

  2. #2
    Join Date
    Jan 2011
    Posts
    337
    Thursday 2 January 2020
    Tabata sprints @ 8 mph
    Situps 3x10
    -Still feelings last night's workout after that week's break.

  3. #3
    Join Date
    Jan 2011
    Posts
    337
    Friday 3 January 2020
    HDL 275x1,1,1
    Dips BW+100×12,12,12
    Pulldowns 160×5,5,5
    CoC Trainer × 5,5; #1×5,5,5
    - Overall, felt pretty good with tonight's workout
    - Ready for the weekend

  4. #4
    Join Date
    Jan 2011
    Posts
    337
    Monday 6 January2020
    HDL 280×1,1,1
    Dips BW+100×12,12,12
    Pulldowns 165×5,5,5
    Pushups 1×25
    CoC Trainer 5,5; #1 5,5,5
    - Felt good getting back in the gym after the weekend
    - Treadmill is broken, so I may change up my usual Tuesday routine
    -HDLs feel pretty good. I think I'll add 5#/workout to see how long I can sustain it. Should be good to at least 325 or so on this initial push.
    Last edited by prestojo; 01-06-2020 at 11:04 PM.

  5. #5
    Join Date
    Jan 2011
    Posts
    337
    Tuesday 7 January 2020
    Defensive tactics training, so I'm going to give the weights a break today. Already feel the need for some ibuprofen.

  6. #6
    Join Date
    Jan 2011
    Posts
    337
    Wednesday 8 January 2020
    Kevlar: 15 rounds in 32 minutes
    CoC Trainer×5,5; #1×5,5,5
    -Squats are feeling better with the new foot placement
    -Dips were a bit harder than I had expected, but got through all 15 sets, with the the last one being 12 for good measure
    -Getting close to completely closing the CoC #1 on all reps
    Last edited by prestojo; 01-08-2020 at 11:30 PM.

  7. #7
    Join Date
    Jan 2011
    Posts
    337
    Thursday 9 January 2020
    Lying leg raises
    Crunches
    Reverse crunches
    Plank
    - Trying a few different ab exercises

  8. #8
    Join Date
    Jan 2011
    Posts
    337
    Friday 10 January 2020
    HDL 285×1,1,1
    Dips BW+100×12,12,12
    Pulldowns 170×5,5,5
    Pushups 1×25
    CoC Trainer 5,5; #1 5,5,5
    -Pretty good workout to end the week
    -Pulldown reps weren't as clean as I'd like, so I'll repeat that weight next workout.
    -HDLs felt pretty good
    -May add one more set of pushups, time permitting
    -Need to work in one bicep exercise, my vanity is wanting bigger arms
    Last edited by prestojo; 01-11-2020 at 11:21 AM.

  9. #9
    Join Date
    Jan 2011
    Posts
    337
    Saturday 11 January 2020
    Weight: 229.8 (-5.2)
    -I should probably make this year's motto: You can't out-train your diet. Not that it has to be perfect, but better choices all around.
    Last edited by prestojo; 01-11-2020 at 11:32 AM.

  10. #10
    Join Date
    Jan 2011
    Posts
    337
    Monday 13 January 2020
    HDL 290x1,1,1
    Dips BW+100×12,12,12
    Pulldowns 170×5,5,5
    Pushups 1×25
    CoC Trainer 5,5; #1 5,5,5
    -Had to rush a bit, but still hit all my reps
    -Pulldowns still don't feel as crisp as they need to be, may need to hang out at this weight for a little while
    Last edited by prestojo; 01-14-2020 at 11:43 AM.

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