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  • 4/22

    5:30am - 45 minute walk
    2pm - 20 minute romWOD, 20 minute abs/conditioning
    7pm - 15 minutes hip/quad/lower back work

    4/23

    5:30am - Legs A

    1. Leg Press Calve
    2pps x 18
    2pps x 15
    2pps x 13
    2pps x 12 + 20 partials

    Calve Stretch

    2. Smith Glute Raise
    BW x 18
    BW x14x7x5 = 26

    3. Leg Press (heels close @ 45 degree)
    4plx+25ps x 8
    3pl+10ps x 15x6x4 = 25

    4. Hip Thrust
    135 x 12
    135 x 11

    5. DB Split Squat
    60 x 12 - 10s iso hold on last
    50 x 25

    Quad Stretch

    6. Seated Leg Curl
    120 x 8
    80 x 20 + 18 (top half) partials + 13s iso hold.

    Hamstring strech

    Solid session. I think I may enjoy training early in the morning. I do not feel rushed or like I am in a hurry as I tend to do when training mid day.
    Also, after just 3 sessions, I feel/look tighter and leaner which is nice. Scale weight is also progressing (or regressing, I should say) as it should after a skipload. Hopefully being back in the gym, everything will fall into place and will be able to continue the skiploads as planned.

    8am: 20 minute romWOD

    Will take my dogs for 45 minute walk around 2pm then do some hip/quad/lower back stretching foam rolling later tonight.
    My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

    Comment


    • 4/26

      7am: Pull B

      1. Seated Calve
      3pl x 10
      3pl x 9
      3pl x 8
      3pl x 8 drop 2pl x 13 drop 1p x 18

      2. Rack Chins
      BW+25 x 11
      BW x 13x4x3 = 20

      3. TBar Rows
      3p x 11
      2pl+25 x 13

      4. EZ Bar Curls
      65x11
      45x16x6x4 = 26

      Bicep Stretch

      5. BB Shrugs
      315x8
      225x15x6x4 = 25

      6. Cable Rear Delt Flye
      30x15
      30x12

      7. Pulldowns
      150x9
      110x15x5x4 = 24

      Lat Stretch

      My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

      Comment


      • 4/27

        5:30am - 45 minute walk
        1pm - 20 min romWOD
        2pm - Legs B

        1. Smith Calve
        225x12
        225x11
        225x10
        225x10

        2. Squat
        265x6
        205x20

        3. SLDL
        185x8
        155x12

        4. Cable Pull Through
        100x15 - massive lower back pump here. Took away from mind muscle

        5. Leg Extensions
        120x10
        90x15x7x5 = 27 + 10 partials + 11s iso hold

        Quad stretch

        6. Cable Glute Raise
        40x15
        60x10

        Hamstring stretch
        My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

        Comment


        • 4/29

          5:30am - Push A

          1. LP Calve
          1x10 - DC Set

          2. Incline Smith
          225x7
          165x16x5x3 = 24

          3. Seated DB Press
          70x8
          50x14x5x3 = 22

          4. CGBP Smith
          195x10
          145x17x7x5 = 29

          5. Neutral Grip Chest Press
          130x10
          100x14x6x5 = 25

          Chest Stretch

          6. DB Laterals + partials
          20x11 + 35x31 partials
          20x8 + 35x27 partials

          Shoulder Stretch

          7. OH DB Ext
          75x10
          50x13x6x4 = 23

          Tri Stretch

          11am: 20 min romWOD
          2pm: 45 minute walk w/ dogs

          Hip and lower back work this evening, maybe some bodyweight ab stuff.
          My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

          Comment


          • 4/30

            5:30am Pull A

            1a. Seated Calve
            2pl x 18, 16, 14, 12+18 partials

            1b. HLR
            BWx10, 10. 8, 8

            2. Pullups
            BW+15 x 9
            BWx11x3x3 = 17

            3. Rack Pulls
            335x7
            305x11

            4. Alt DB Curls
            45x8
            30x14x5x4

            Bi Stretch

            5. Horizontal cable row - (lat focus)
            100x10
            70x15x8x7 = 30

            Lat Stretch

            6. DB Shrugs
            100x12 drop 80x15 drop 60x16 drop 40x20

            7. Band Pullapart
            Redx12 drop Orange x 16
            Red x 10 drop Orange x 12

            2pm - 45 min dog walk
            6pm romWOD and hip/low back foam roll

            5/1

            5:30am - 45 min romWOD

            Will go walk dogs for 45 min around 2pm then hip/lower back stretch this evening. Legs tomorrow

            Hope everyone has a good weekend and staying safe.
            My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

            Comment


            • 5/3

              45 min dog walk
              20 min romWOD
              Push B

              1a. Seated Calve
              3pl x 13, 11, 10, 9 drop 2plx12 drop 1plx18

              1b. HLR
              BW x 12, 10, 9, 8

              Calve stretch

              2. Decline Smith
              235 x 10
              195 x 15x6x4 = 25

              3. High Incline Smith MP
              175 x 10
              145 x 13x6x3 = 22

              4. EZ Bar JM Press
              75 x 12
              65 x 14x7x5 = 26

              5. Pec Dec
              140 x 10
              100 x 14x6x4 = 24

              Chest Stretch

              6. Dead Stop DB Laterals + partials
              20x9 + 40x27
              15x10 + 40x22

              Shoulder Stretch

              7. Rope Ext
              120 x11
              90 x 13x6x4 = 23

              Tri Stretch

              5/4 - off
              45 minute walk
              45 minute romWOD

              5/5

              45 minute walk
              20 minute romWOD
              Pull B

              1a. LP Calve + partials
              2pps x 20+30
              2pps x 15+20
              2pps x 12+15

              1b. HLR
              BW x 12, 12, 10

              Calve Stretch

              2. Rack Chins
              BW+35 x 10
              BW x 14x5x3 = 22

              3. T-Bar Rows
              3pl+25 x 7
              3pl x 10

              4. EZ Bar Curls
              75 x 11
              55 x 14x6x4 = 24

              Bi stretch

              5. 1 arm smith shrug
              115 x 15
              115 x 15

              6. Cable RD Reverse flye
              40 x 14
              40 x 11

              7. Pulldowns
              170 x8
              120 x 14x5x4 = 23

              Lat stretch

              My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

              Comment


              • 5/6
                45 minute walk with dogs
                20 minute romWOD
                Legs B

                1a. Smith Calve
                225x 14, 12, 10, 9

                1b. Mach Crunch
                120x 12, 10, 9 8

                Calve Stretch

                2. Squat
                275 x 6
                215 x 18

                3. SLDL
                195 x 12
                165 x 15

                4. Leg Extensions
                130 x 10
                100x 15x7x4 = 26 + 10 partials + 16s iso hold

                Quad Stretch

                5. DB Leg Curl
                20 x 15
                25 x 11

                6. Glute Machine
                50 x 15
                50 x 12

                Hamstring Stretch

                7. Adductors
                50 x 20
                80 x 20

                5/7 - Off
                45 min romWOD
                Short walk with dogs and yard work this afternoon.
                My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                Comment


                • 5/8/20 - Push A

                  1a. Seated Calve
                  2plx 20, 17, 15, 13+20 partials

                  1b. HLR
                  BWx 15, 12, 10, 8

                  2. Incline Smith
                  225 x 9
                  175 x 14x5x3 = 22

                  3. Seated DB Military
                  75 x 6
                  55 x 11x4x3 = 18

                  4. CGBP Smith
                  205 x 11
                  155 x 15x6x4 = 25

                  5. TG Neutral Grip Chest Press
                  140 x 10
                  110 x 15x5x4 = 24

                  Chest Stretch

                  6. Band Laterals
                  10
                  8

                  Shoulder Stretch

                  7. OH DB Ext
                  75 x 12
                  50 x17x8x5 = 30

                  Tri Stretch

                  Will do my 20 min romWOD and take my dogs for 45ish minute walk this evening.

                  Solid overall session, my left medial delt bothered me during shoulder movements, hence opting for band laterals vs dbs w/partials. Been dealing with the same shoulder pain for the better part of a year now. Not sure what it is, some days it hurts, some days it doesnt.
                  My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                  Comment


                  • 5/9 - Pull A

                    45 minute walk
                    20 min romwod

                    1a. LP Calve - dc set
                    1pl+25ps x 12

                    1b. Rope Crunch
                    130 x 15, 15
                    140 x 15, 15

                    2. Pullups
                    BW+20 x 10
                    BW x 11x4x3 = 18

                    3. Rack Pulls
                    345 x 7
                    315 x 10

                    4. Alt DB Curls
                    45 x 9
                    30 x 15x5x4 = 24

                    Bicep Stretch

                    5. CG Cable Row
                    110 x 10
                    80 x 15x8x7 = 30

                    Lat Stretch

                    6. DB Shrugs
                    100 x 12
                    100 x 12

                    7. Band Pullapart
                    Red x 13 drop Orange x 16
                    Red x 10 drop Orange x 12

                    -------------
                    5/10 - off
                    40 min romwod
                    45 min walk
                    Skipload
                    -------------
                    5/11 - Legs A
                    20 min romWOD
                    45 minute dog walk

                    1a. Smith Calve
                    185 x 20, 17, 14, 13+20 partials

                    1b. HLR
                    BW x 13, 10, 8, 8

                    2. Smith Glute Raise
                    BW x 20
                    BW x 15x7x4 = 26

                    3. Leg Press - Feet low and out
                    5p+25ps x 8
                    3pl+25ps x 18x7x5 = 30

                    4. BB Hip Thrust
                    185 x 12
                    145 x 16

                    5. DB Split Squat
                    75 x 15+10s iso hold
                    60 x 20

                    6. Seated Leg Curl
                    125 x 8

                    ---------------
                    5/12 - Push B - first day gym open back up to public. Nice to be able to train with the lights on again.

                    1a. Seated Calve
                    3pl x 15, 13, 12, 10 drop 2plx14 drop 1plx20

                    1b. Decline Crunch
                    BW x 15, 12, 10, 8

                    2. Decline Smith
                    245 x 9
                    205 x 14x5x4 = 23

                    3. High Incline Smith MP
                    185 x 9
                    145 x 14x6x4 = 24

                    4. EZ Bar JM Press
                    85 x 8
                    65 x 14x6x4 = 24

                    5. Pec Dec
                    160 x 10
                    100 x 15x7x5 = 27

                    Chest Stretch

                    6. Dead Stop DB Laterals + Partials
                    20 x 10+45x25
                    20 x 7+45x20

                    Shoulder stretch

                    7. Rope Ext
                    130 x 9
                    90 x 14x6x4 = 24

                    Tricep Stretch
                    My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                    Comment


                    • 5/13 - off
                      40 min romWOD
                      45 min dog walk
                      ------------
                      5/14 - Pull B
                      20 min romWOD
                      45 min walk w/ dogs this afternoon.

                      1a. Leg Press Calve + partials
                      2pps x 22+30, 16+22, 15+15

                      1b. HLR
                      BW x 12, 10, 10

                      2. Rack Chins
                      BW+45 x 10
                      BW x 14x6x4 = 24

                      3. T-Bar Rows
                      3pl+25 x 8
                      3pl x 12

                      4. EZ Bar Curl
                      85 x 9
                      65 x 12x4x4 = 20

                      Bicep Stretch

                      5. 1 Arm Smith Shrug
                      135 x 15
                      135 x 15

                      6. High Cable RD Flye
                      40 x 15
                      40 x 13

                      7. Pulldowns
                      170 x 9
                      120 x 15x5x4 = 24

                      Lat Stretch
                      My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                      Comment


                      • 5/15 - Legs B
                        20 min romWOD
                        45 min walk w/ dogs this evening.

                        Also going to get some general bloodwork done this evening. Have not been to a doctor in about 10 years. Nothing wrong or pressing, just decided that it was the responsible thing to do.

                        1a. Smith Calve
                        225 x 16, 12, 10, 9 drop 135 x 15

                        1b. Mach Crunch
                        130x 12, 10, 8, 6

                        Calve stretch

                        2. Squat
                        275 x 7
                        215 x 20

                        3. SLDL
                        205 x 12
                        185 x 15

                        4. Leg Extension
                        135 x 10
                        105 x 16x7x5 = 28 + 10 partials +15s iso hold

                        Quad stretch (brutal)

                        5. DB Leg Curl
                        25 x 15
                        25 x 12

                        6. TG Glutes
                        50 x 15
                        50 x 15

                        Hamstring stretch

                        Bad Girl Machine
                        80 x 20, 20

                        Diet update: Since adding in the skiploads, about 7 weeks ago, my weight has been staying around the 180 mark but I have lost 1-1.5 inches in the waist and progress pics show that I am continue to get more lean. Also progress in the gym has not stalled at all so apparently there has been some recomp going on the last 1.5-2 months.
                        Starting this week, I dropped my cals on my off days. Pretty much fast for 18ish hours then have about a 6 hour eating window of protein/fats only. I dont plan on doing this for the long-term, just going to see how I respond for the next couple weeks and adjust from there.

                        Hope everyone is staying safe and active.
                        My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                        Comment


                        • Been busy with work the past week or so. Definitely not a bad thing.
                          5/16- off
                          45 min romWOD
                          45 min dog walking
                          --------------------------
                          5/17- Push A
                          20 min romWOD
                          45 min dog walk

                          1a. Seated Calve
                          2pl x 22,18, 15, 13+30 partials

                          1b. HLR
                          BW x 16, 13, 10, 10

                          2. Incline Smith
                          235 x 7
                          185 x 14x4x2 = 20

                          3. Seated DB Press
                          75 x 6
                          50 x 12x5x4 = 21

                          4. CGBP Smith
                          225 x 8
                          165 x 15x5x4 = 24

                          5.TG Netural Grip Press
                          150 x 8
                          120 x 10x5x4 = 19

                          Chest Stretch

                          6. DB Laterals + partials
                          20 x 12 + 40 x 30
                          20 x 8 + 40 x 23

                          Shoulder Stretch

                          7. DB OH Ext
                          80 x 11
                          55 x 16x7x5 = 28

                          Notes: going to lower weight on seated db mp. The reps are solid but would prefer to not be quiet so low.
                          ----------------
                          5/18 - Pull A
                          20 min romWOD
                          45 min dog walking

                          1a. LP Calve (dc set)
                          2pps x 12

                          1b. Rope Crunch
                          140 x 15, 15, 15, 15

                          2. Pullups
                          BW + 25 x 8
                          BW x 11x4x3 = 18

                          3. Rack Pulls
                          355 x 7
                          325 x 9

                          4. Alt DB Curl
                          50 x 7
                          30 x 13x6x4 = 23

                          BIcep Stretch

                          5. CG Cable Row
                          120 x 9
                          90 x 13x8x4 = 25

                          Lat Stretch

                          6. DB Shrugs
                          100 x 12
                          100 x 12

                          7. Band Pullapart
                          Red x 16 drop Orange x 15
                          Red x 12 drop Orange x 10

                          Notes: solid day. Felt strong on rack pulls which should have since this was the day after skipload.
                          -------------------
                          5/19 - off
                          45 min romWOD
                          40 min yard work
                          -------------------
                          5/20 - Legs A
                          20 min romWOD - used this as my warmup. Think I may start doing this especially for leg days.

                          1. Leg Press
                          6pps x 6
                          3pps x 13x7x5 = 25

                          2. BB HIp Thrust
                          195 x 10
                          155 x 13

                          3. DB Split Squat
                          80 x 13
                          65 x 20

                          Quad stretch

                          4. Seated Leg Curl
                          125 x 9
                          85 x 19 + 10 partials + 16s iso hold

                          5. BW Leg Curl
                          bw x 5

                          6. Band KB SLDL
                          Band+35 x 15x12x10

                          Hamstring stretch

                          7a. Smith Calve w/ iso hold
                          185 x 20 +10s , 14+10s, 11+10s, 10 + 15 partials

                          7b. HLR
                          BW x 12, 9, 9, 8

                          Notes: solid day overall. Had better feel today than have had in several weeks. Will lower weight on LP as I changed foot positions and slowed reps down.
                          185

                          My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                          Comment


                          • 5/21- Push B

                            1a. Seated Calve
                            3pl x 14, 12, 11, 10 drop 2p x 15, 1 p x 25

                            1b. Decline Crunch
                            BW x 20, 15, 12, 12

                            2. Decline Smith
                            255 x 7
                            205 x 11x4x3 = 18

                            3. High Incline Smith MP
                            195 x 5
                            145 x 13x5x4 = 22

                            4. JM Press
                            75 x 8
                            45 x 15x7x6 = 28

                            5. Pec Dec
                            170 x 8
                            110 x13x7x5 = 25

                            Chest Stretch

                            6. Dead Stop DB Laterals + partials
                            20 x 10 + 45 x 25
                            20 x 8 + 45 x 21

                            Shoulder Stretch

                            7. Rope Ext
                            130 x 9
                            90 x 14x6x5 = 25

                            Tri Stretch

                            Notes: Hit baseline weight this morning which is 3 full days earlier than I have been as I have usually not been at or below baseline until the Sunday of my Skipload.

                            Made a bit of a rookie mistake. I trained at the gym by my work rather than by my house this morning and the Smith Machines are completely different. The one by my work is different brand, newer and has thicker bar, which I did not take into account until after I did not hit my numbers on Decline Smith or Smith MP. I did increase the weight on both of these lifts from last week to this week and I understand that baselining much earlier in the week is probably playing a role as well but am hoping that it was more due to the switch in Smith Machines rather than decrease performance.
                            Obviously will be monitoring weight and performance over next few days. Hopefully my next session will shed some light on if I am starting to hit a wall in gym performance or if the switch of equipment is the main culprit. Desperately hoping for the latter.

                            My Skiploads have been around 3-4 hours the past few weeks. Generally been starting them around 2pm and trying to push the food until 5-6pm then having whatever I want for a final meal around 8pm. By this time I am always wanting something savory, if I want anything at all, so the fiance and I generally go have sushi or gourmet hamburger, etc.
                            My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                            Comment


                            • 5/22- Pull B

                              1a. Leg Press Calve + partials
                              2pps x 22+25, 16+18, 14+15

                              1b. HLR
                              BW x 12, 10, 10

                              2. Rack Chins
                              +50 x 10
                              BW x 14x6x5 = 25

                              3. T-Bar Rows
                              3pl+35 x 7
                              3pl+ 10 x 11

                              4. EZ Bar Curls
                              90 x 9
                              65 x 12x6x4= 22

                              BIcep Stretch

                              5. 1 arm smith shrug
                              145 x 15
                              145 x 12

                              6. High Cable RD Flye
                              40 x 15
                              40 x 14

                              7. Pulldowns
                              170 x 8
                              120 x 15x6x4 = 25

                              Lat stretch

                              Notes: Dropped below baseline today and had solid session. Thankfully, it would appear that the reason for the large drop in reps yesterday was due to the change of Smith Machines because I hit and exceeded my numbers today. Today was also my 3rd workout in a row as I have been doing 2 on 1 off but with the holiday weekend had to change some things up so feel as though everything is going pretty well. Had gotten a bit anxious after yesterdays debacle but think it all worked out.

                              May train tomorrow morning and take Sun and Mon off or may take Sat and Sun off and train Monday. Going to go by how I am feeling tomorrow morning since it would be my 4th day in row to train, if I did.

                              Regardless, if you are still keeping up, thanks for dropping by and I hope yall have a great Memorial Day!
                              My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                              Comment


                              • 5/23 - Legs B

                                1a. Smith Calve
                                225 x 16, 14, 12, 10 drop 135 x 16

                                1b. Mach Crunch
                                130 x 13, 10, 9, 8

                                2. Squat
                                285 x 6
                                225 x 19

                                3. SLDL
                                225 x 10
                                195 x 12

                                4. Leg Ext
                                140 x 10
                                110 x15x6x4 = 25 + 7 partials + 16s iso hold

                                5. DB Leg Curl
                                30 x 15
                                30 x 11

                                6. Glute Machine
                                55 x 15
                                55 x 15

                                7. Bad Girl Machine
                                90 x 20
                                90 x 20
                                ___________

                                5/24 - 5/25 - off
                                ------------------
                                5/26 - Push A

                                1. Incline Smith
                                235 x 4
                                175 x 14x6x3 = 23

                                2. Seated DB MP
                                70 x 8
                                50 x15x6x4 = 25

                                3. CGBP Smith
                                225 x 7
                                165 x 13x5x4 = 22

                                4. Pec Dec
                                170 x 9
                                115 x 14x6x4 = 24

                                5. DB Laterals + partials
                                20 x 14+45 x 25
                                20 x 10+45x 21

                                6. OH DB Ext
                                80 x 13
                                60 x17x6x4 = 27

                                ----------------
                                5/27 - Pull A

                                1a. LP Calve (dc set)
                                2pps x 12

                                1b. Rope Crunch
                                150 x 15 - 4 sets

                                2. Pullups
                                BW + 30 x 7
                                BW x 11x4x3 = 18

                                3. Rack Pulls
                                365 x 7
                                325 x 11

                                4. Alt DB Curls
                                50 x 6
                                30 x 14x6x5 = 25

                                5. CG Cable Row
                                130 x 9
                                100 x 13x6x4= 23

                                6. DB Shrugs
                                100 x 15
                                100 x 12

                                7. Band Pullapart
                                2 dropsets

                                So the facts are that I ate like a jackass Sunday and Monday. I can call it a refeed or whatever I want but i overdid it plain and simple so assume I will be spending the next 10-14 days, just trying to get back to where I was. Stupid and lack of discipline on my end but it is what it is. Not point in dwelling on it.
                                Hope everyone had a great Memorial Day Weekend
                                My greatest opponent is myself. Every time I walk into the gym, I have to beat the person I was before!

                                Comment

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