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  1. #1
    Join Date
    Jan 2011
    Posts
    502

    Default 2021 Training Log

    3 x Press 150 x 3, Chin BW+25 x 3, Crunch x 20
    3 x Seated Pin Press 135 x 8, WG PD 125 x 8, Sit-up x 10
    3 x Push Press x 135, Seated Row x 120, Crunch x 20

  2. #2
    Join Date
    Jan 2011
    Posts
    502
    Saturday 2 January 2021
    3 x HPS 75 x 3, Squat 175 x 3, Crunch x 20
    3 x Bulgarian SS x 8 each leg, RDL 235 x 3
    3 x Leg Press 365 x 8

  3. #3
    Join Date
    Jan 2011
    Posts
    502
    Sunday 3 January 2020
    3 x BB Row 175 x 8, Inc BP 150 x 8, Crunch x 20
    3 x UH PD 120 x 5, Dips BW+60 x 5, Sit up x 10
    2 x DB Row 80 x 5, Seated DB Press 70 x 5

  4. #4
    Join Date
    Aug 2014
    Posts
    4,937
    This thread helps keep me honest. My lifts are now back at twice a week and will be on a 72 hour cycle as soon as I can without risking the shoulder. Cardio every day I'm not lifting: afoot or on Erg or stationary bike.

    As Churchill insisted, "Action this day!"

    Every day.

    And awaiting blood results, to see what I'll create as my "new normal."
    Warrior for the working day.

    Es una cosa muy seria. --Robert Capa

    "...I rode the range in a Ford V8...Yippy Yi Yo Ki Yay." --Johnny Mercer (as modified)

    "What cannot be remedied must be endured."

    Vale et omnia quae.

    P:20

  5. #5
    Join Date
    Jan 2011
    Posts
    502
    Quote Originally Posted by Papa View Post
    This thread helps keep me honest. My lifts are now back at twice a week and will be on a 72 hour cycle as soon as I can without risking the shoulder. Cardio every day I'm not lifting: afoot or on Erg or stationary bike.

    As Churchill insisted, "Action this day!"

    Every day.

    And awaiting blood results, to see what I'll create as my "new normal."
    Glad someone else is getting some benefit. I didn't make any of my goals last year due to COVID-related weight room shut downs, but I was able to maintain some consistency, which is the name of the game.

    This is an adaptation of a Brian Alsruhe program that I've modified to 3 days per week from 4 to fit my schedule.

    I should take a page from your book and add some cardio. When time allows, I'll add some more conditioning, but so far, it hasn't really allowed, although the cutting down my rest periods and adding a few higher rep sets (if can call 8 reps high) seems to be helping some on the conditioning front.

    What type of blood test(s) did you have run?

  6. #6
    Join Date
    Jan 2011
    Posts
    502
    Thursday 7 January 2021
    3 x Chins BW x 3, Press 125 x 3, Crunch x 20
    3 x WG PD 155 x 5, Seated Pin Press 165 x 3, Sit ups x 10
    3 x Seated Row 150 x 8, Push Press 165 x 8, Crunch x 20

  7. #7
    Join Date
    Aug 2014
    Posts
    4,937
    Quote Originally Posted by prestojo View Post
    What type of blood test(s) did you have run?
    T, including free T, and cortisol (really interested in that one) and maybe 10 others.
    Cardio emphasis out of necessity when heavy lifting was verboten. That said, hex deadlifts are far more exhausting than, say, 7000 plus meters in 30 on the rower.
    Warrior for the working day.

    Es una cosa muy seria. --Robert Capa

    "...I rode the range in a Ford V8...Yippy Yi Yo Ki Yay." --Johnny Mercer (as modified)

    "What cannot be remedied must be endured."

    Vale et omnia quae.

    P:20

  8. #8
    Join Date
    Jan 2011
    Posts
    502
    Quote Originally Posted by Papa View Post
    T, including free T, and cortisol (really interested in that one) and maybe 10 others.
    Cardio emphasis out of necessity when heavy lifting was verboten. That said, hex deadlifts are far more exhausting than, say, 7000 plus meters in 30 on the rower.
    I need to schedule a physical and I'm going to have mine checked.

    I know what you mean about deadlifts, etc. vs. regular cardio. Up until the last few months, I considered any lower body set over 5 reps "cardio."

  9. #9
    Join Date
    Jan 2011
    Posts
    502
    Saturday 9 January 2021
    EMOM x 10: Leg press 405 x 5
    EZ Bar curls 45 x 15, 15, 15
    Tricep rope pressdown 65 x 10, 10, 10
    Seated DB drag curls 15 x 10, 10, 10
    Lying DB tricep extension 15 x, 10, 10, 10

  10. #10
    Join Date
    Jan 2011
    Posts
    502
    Monday 11 January 2021
    3 x BB Row 185 x 3, Inc BP 185 x 3, Crunch x 20
    3 x UH Pulldown 150 x 8, Dips BW+80 x 8, Sit up x 10
    2 x DB Row 70 x 5, Seated DB Press 50 x 5
    *Had to rush, and and almost got everything in tonight during shift, since I'll have to hold over for a few hours

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