crt1530's Training Journal

[crt1530]

2009.06.14

Press
95x5
115x3
135x2
155x1
185x1x5
100x10x5

Chin-up
BWx13,12,11,10,9,8,7,7,7,7 (91/10)

Dip
BW+45x15,15,14,12,12,10 (78/6)

Treadmill
10 minutes to boredom threshold

Notes
I decided to add some weight to the dips today. I'm not really sure that I want to be doing over 20 reps per set.

 

[crt1530]

2009.06.15

Deadlift
315x5
365x3
405x3
455x1
495x1
555x1x6
275x10x5

Hanging Leg Raise
BWx12x2,10x3 (54/5)

Calf Raise

Notes
Decided to stop being a bitch and start doing the deadlift drop sets.

 

[dealmaster00]

what's your body weight these days?

 

[crt1530]

Between 205 and 210 depending on the time of day.

 

[dealmaster00]

nice. btw you were one of the people who motivated me to start lifting, i remember seeing that picture of your leg and thinking "damn I want to be able to squat that much weight and get legs like that."

 

[crt1530]

I'm glad to hear it. You should think about starting an online journal somewhere. Keeping track of your progress really helps you focus and figure out your goals. It brings purpose to your lifting. I wouldn't be where I am if I hadn't gotten involved in some online strength training forums and figured out what exactly I wanted to accomplish.

 

[crt1530]

2009.06.16

Treadmill
3.0mph @ 8.5% incline for 30 minutes w/ 147bpm final HR

Stretching

Notes
Yes, I went to the gym and that's all I did.

 

[dealmaster00]

Originally posted by: crt1530
I'm glad to hear it. You should think about starting an online journal somewhere. Keeping track of your progress really helps you focus and figure out your goals. It brings purpose to your lifting. I wouldn't be where I am if I hadn't gotten involved in some online strength training forums and figured out what exactly I wanted to accomplish.

OK dude, I'll get on it.

 

[crt1530]

2009.06.17

Bench Press
135x5
155x4
185x3
205x2
225x1
245x1
285x1x5
165x10x5

Chin-up
BWx13,12,11,10,9,8,7,7,7,7,7,7 (105/12)

Dip
BW+45x15,13,11,10,9 (58/5)

Treadmil
3.0mph @ 8.5% incline for 20 minutes with 145bpm final HR

Notes
I have decided that I prefer a closer grip for higher rep bench press. I'm currently using thumbs from smooth.

 

[crt1530]

2009.06.19

Squat
135x5
185x5
225x5
275x5
340x5x5
255x10x5

Decline Sit-up (weight behind head)
BW+25x10,8,6x3

Calf Raise
BWx20x5

Notes
I was checking over my Sheiko spreadsheet volume calculations, and I am pretty sure that this is the most squat volume I have ever done in a single session. The low intensity/high volume routine is working pretty well. My knee still feels great after all that squatting. I subbed sit-ups for hanging leg raise today because I have a raw spot at the base of my middle finger on my right hand from a torn callus.

 

[crt1530]

2009.06.20

Rolling Thunder
52x5
77x5
97x5
122x1
142x1
147x1 PR
122x5x5

Nautilus Super Forearm
Pronation, Supination, and Wrist Curl - 100
Reverse Wrist Curl - 50
20x5

Treadmill
3.0mph @ 8.5% incline for 30 minutes w/ 148bpm final HR

Notes
Met a guy who was curious about my Rolling Thunder handle. He was a former football player and actually knew what powerlifting was.

 

[crt1530]

2009.06.21

Press
45x5
65x5
95x5
110x10x5

Chin-up
BWx14,13,12,11,10,9,8,7,7,7 (98/10)

Dip
BWx21x5

Notes
Deload week. I just took off the front end work sets and did bodyweight dips.

 

[crt1530]

2009.06.22

Deadlift
295x10x5

Decline Sit-up
25x10,10,8,7,6,5,4 (50/7)

Treadmill
3.0mph @ 8.5% incline for 30 minutes w/ 148bpm final HR

Notes
This workout is brought to you today by naps. I have a hole in my hand from a torn callus and there was no way I was going to get through ten rep deadlifts without straps. I hadn't used my straps in about two years and had no idea where they were. I took a nap and when I woke up, I thought to look in my car and found them in the trunk. The magic power of naps.

 

[crt1530]

2009.06.23

Treadmill
3.0mph @ 9.0% incline for 30 minutes w/ 152bpm final HR

Stretching

Notes
Had the strangest conversation ever at the gym tonight.

 

[crt1530]

2009.06.24

Bench Press
135x5
155x5
175x10x5

Chin-up
BWx14,13,12,11,10,9,8x4 (101/10)

Dip
BWx22x5

Notes
Got 100 chins done in ten sets. Now to work that down to 100 chins in five sets. Some Japanese guy asked me how many chins I could do and told me that I have a really big bicep. He pointed to his own bicep to make sure I understood what he was saying.

 

[crt1530]

2009.06.25

Squat
135x5
185x5
225x5
275x5
345x5x5
260x10x5

Decline Sit-up
A bunch

Calf Raise
A few

Notes
I tried using my Rehband knee sleeves today. I had stopped using them because they irritated my skin, but this time I put baby powder in them before I put them on. I think it just might work.

 

[crt1530]

2009.06.27

Shoveling Gravel
~6000lb

Wheelbarrowing Gravel
~12000lb x 60'

Notes
I was helping out a friend who is putting in a deck. This was less boring than 30 minutes on the treadmill.

 

[crt1530]

2009.06.28

Press
95x5
115x5
135x3
150x5x5
110x10x5

Chin-up
BWx14,13,12,11,10 (60/5)

Notes
Short on time this morning. I'm going white water rafting today.

 

[crt1530]

2009.06.29

Deadlift
315x5
365x5
405x3
455x5x3

Chin-up
BWx10x5

Dip
BWx23,23,21,19,17

Notes
Moving gravel for two hours, sitting on bleachers for five hours, and white water rafting for three hours this weekend left my back in a not-so-fresh condition for today's deadlifting. The warm-up sets felt heavy, and after three work sets, I decided to pack it in.

 

[crt1530]

2009.06.30

Treadmill
3.0mph @ 6.5% incline for 30 minutes

2009.07.01

Bench Press
135x5
155x5
185x5
205x5
230x6x2,5x3
175x10x5

Chin-up
BWx14,13,12,11,10,9,8x4 (101/10)

Dip
BWx23x2,22,19,17 (104/5)

Treadmill
3.0mph @ 6.5% for 30 minutes w/ 140bpm final HR

Notes
Anybody have suggestions for podcasts to listen to? I need something to distract me while I'm on the treadmill, and the TVs in the cardio area are only ever tuned to CNN and ESPN. No right or left wing politics.

 

[brikis98]

How about listening to some audiobooks?

 

[crt1530]

2009.07.02

Squat
135x5
185x5
225x5
275x5
350x5x5
265x10x5

Hanging Leg Raise
BWx12x2,10x3

Notes
Quote of the day from my gym bro: "Dude, lifting is so mental."

 

[crt1530]

2009.07.03

Super-Awesome Friday Night Treadmill Walking
3.0mph @ 7.25% for 30 minutes w/ 140bpm final HR

 

[crt1530]

2009.07.04

Rolling Thunder
52x5
97x5
124.5x5x5
97x10x5

Nautlius Super Forearm
Pronation, Supination, Wrist Curl - 110
Reverse Wrist Curl - 60
15x5

Treadmill
3.0mph @ 7.0% for 30 minutes w/ 138bpm final HR

Notes
My left hand is definitely better at Rolling Thunder. I'm not sure why. I'm going to blame my gimpy pinky.

 

[crt1530]

2009.07.05

Press
95x3
115x3
135x3
155x1
170x3x2,2x5
110x10x5

Chin-up
BWx14,11,9,8x8,6 (104/12)

Dip
BW+45x15x3,13,11

Treadmill
3.0mph @ 5.5% for 30 minutes w/ 133bpm final HR

Notes
Press was not feeling strong today. I got all my reps in, but had to drop to doubles instead of triples. I decided to do my 100 chins without any kipping.