Logbook

[O-Train]

Hoping this will help motivate me to be more consistent with my workouts. Doing a 5/3/1 style program with some modifications. I used 95% instead of 90% to calculate my weights. I also plan on only doing the prescribed reps and not going to failure with the last set. Squat work is limited, although my wrist is feeling better it still isn't great. Planning on 5lb upper 10lb lower increases every cycle. 5' 11'' weight right now is around 215.

Quads 27'' Calves 15.75/16'' Arms 16.5/16.75''

Accessory work is different than 5/3/1, basically just what I feel works/what I feel like doing. Asked the guy at the front desk today about a GHD. They don't have one but to my suprise after I explained what it looked like he responded: "I think we may have something you'd be interested in." Apparently they got in a reverse hyper recently! The pad on the top isn't secured at all so it's kinda sketchy to use but whatever...I'm happy.

3x5 65,75,85%
Deadlift 255x5 295x5 335x5
Hack Squats 180x12 210x5
Unilateral Hamstring Curl 100x8 115x9
Standing Calf Raise 340x11 340x8 340x7

Military Press 100x5 115x5 130x5
Flat Dumbell Press 70pl x3 85pl x7 85pl x4
Pendlay Rows 135x4 185x8 185x8
Twisting Dumbell Curls 45pl x8
Tricep Pressdowns 6pl x7 9pl x9 9pl x7
Chinups BW x6

Squats 135x5 135x6 225x4 225x8 (deep and light, some pain but not bad)
Stiff Leg Deadlift 135x6 275x7 295x6
Unilateral Leg Extension 100x9 100x9 100x6
Reverse Hyperextension 45x8
Standing Calf Raise 340x12 340x9 340x8

[O-Train]

Workout felt good today. Had lots of energy. Went to failure on my last set of bench. Form is improving a lot, feeling more stable now.

Bench Press 155x5 175x5 200x8
Seated Dumbell Press 50pl x4 65pl x8 65pl x6
One Arm Dumbell Row 100x10 100x10
Rolling Dumbell Tricep Extension 40pl x8 40pl x6
High Elbow Row 10pl x8 10pl x11 10pl x8

[O-Train]

Had a good workout today but I was tired from work so I kept to 3 reps for my last seat of deads.

3x3 70,80,90%
Deadlift 275x3 315x3 355x3
Hack Squats 180x6 250x3 220x7
Unilateral Hamstring Curl 100x4 120x9 120x8
Standing Calf Raise 340x12 340x10 340x8

[macka]

sometimes you just have to take it easy to avoid injury when you are tired.

[O-Train]

sometimes you just have to take it easy to avoid injury when you are tired.

That's true. In this case tired is a relative term. I'm always kinda tired after work, just more so than normal this week. Glad it's Friday and a 3 day weekend.

[O-Train]

It's been a terrible week for training. The Thanksgiving holiday got things off to a bad start then didn't have a chance to train again till today. Probably go tomorrow or Sunday. Did more exercises than normal today but not a lot of total sets.

Military Press 105x3 120x3 135x5
Flat Dumbell Press 70pl x5 85pl x7 85pl x4+70pl x3
Pendlay Rows 135x6 205x5 195x6+135x8
Twisting Dumbell Curls 50pl x7
Tricep Pressdowns 9pl x10 9pl x7
Lateral Raises 30pl x7
Chinups BWx6

[O-Train]

Went a little heavier with squats but still taking it kinda easy. I think if I keep the reps low with higher weight it should be ok for my wrist.

Squat 135x5 225x5 275x3 315x2
Stiff Leg Deadlift 135x7 275x8 295x6
Unilateral Leg Extensions 100x8 110x8 110x7
Standing Calf Raise 360x10 360x7 360x7

[O-Train]

Bench Press 165x3 190x3 210x3
Seated Dumbell Press 50pl x4 70pl x7 65pl x7
One Arm Dumbell Row 100pl x10 105pl x7+90pl x7
Rolling Dumbell Tricep Extension 40pl x9 40pl x7
High Elbow Row 10pl x10 10pl x9 10pl x9

[O-Train]

Start of 5,3,1 75,85,95%. One thing I need to stop doing is going for PR's so often. Today I worked up through my weights doing singles but I should have just stuck with the 5,3,1. The heavy weights just didn't feel like they would go today. Hopefully I'll remember this and only go for a max again around the beginning of December.

Deadlift 225x1 295x1 335x1 375x1 420x0
Hack Squats 180x3 250x3 230x6
Unilateral Hamstring Curl 100x4 125x8 125x6
Standing Calf Raise 360x10 360x8 360x8

[Anthony]

keep up the good work