Training Log
Wednesday, November 6, 2024
Tuesday, November 5, 2024
Monday, November 4, 2024
Sunday afternoon:
Weighted dips
100 x 10, 8, 8, 8
Super-set with
Chest-supported dumbbell rows
115s x 8, 8, 8, 8
Incline dumbbell press
80s x 10, 10, 10
Alternating lateral curls
50s x 26, 20, 20
Right glute is still acting up at night, making it a little painful to walk before bed. Never had a glute injury before IIRC. I used the massage gun on it, which must have been a funny-looking scene.
I signed up for boxing 4 days this week. Hopefully my glute holds up today.
Saturday, November 2, 2024
Deadlifts
455 x 1
505 x 0, 1
550 x 1
Felt gunshy about my back on the first attempt at 505 due to just recently getting pain free again, so I put my belt on and donned lifting straps. I know I can hold 600 fine in my hands so it's not about grip; it was a matter of creating an environment where I FELT more secure and could focus on exploding up.
Bulgarian split-squats
80s x 3 x 8
Literally doubled the weight from the last few times by holding 2 dumbbells instead of using 1 hand to brace myself.
Pull-ups
2 x 10
Friday, November 1, 2024
Tuesday, October 29, 2024
Friday, October 25, 2024
Thursday, October 24, 2024
Tuesday, October 22, 2024
Friday, October 18, 2024
Thursday, October 17, 2024
Tuesday, October 15, 2024
Monday, October 14, 2024
Friday, October 11, 2024
Tuesday, October 8, 2024
Saturday, October 5, 2024
Friday, October 4, 2024
Press
135 x 5
175 x 3
205 x 0, 0
Push press
205 x 1
Seated Arnold press
80s x 7, 8
Chin-ups
10, 15
Wow, 205 wasn’t even close! Could be the time of day and/or being in need of a deload. The real win was how much stronger that second set of overhead pressing the 80 lb dumbbells felt compared to the first.
A reminder that I need to do more 60-min-and-under workouts. The weekend was a great 2 days of hard, extended training, but I felt destroyed in the days following. A day of rest in-between would have made a difference, too.
Later in the evening, I resisted the urge to do more lifting and opted for home boxing training instead. Did 3 rounds of 4 minutes shadowboxing:
1st round: breath restriction mask, 3 lb weights
2nd round: 3 lb weights
3rd round: no equipment
Went on a 25-minute run with the mask on for half of it afterwards.
Thursday, October 3, 2024
Monday, September 30, 2024
Thursday, September 26, 2024
Wednesday, September 25, 2024
Tuesday, September 24, 2024
Monday, September 23, 2024
Friday, September 20, 2024
Wednesday, September 18, 2024
Friday, September 13, 2024
Tuesday, September 10, 2024
Sunday, September 8, 2024
Friday, September 6, 2024
Damn, what a night. Was on my feet at work all day and was feeling tired, so I half-heartedly got set-up to squat at 8pm ready to post-pone it until the next day but the lure of the iron won out tonight.
Squats
440 x 3
Drop-down to 405 x 3, 315 x 8, 225 x 8, 135 x 8
This felt so much easier than 430 x 3 last time. Used low bar for the top set and high bar for everything else. Very interesting experience. Felt like I was going to fall forward when I switched to high bar. Low bar felt more secure than last time (no sensation of the bar about to fall off my back), but elbow still hurts when I walk the bar back and unrack. Trying really hard not to press my hands into the weight, which feels like the problem for my elbow, but to pull the bar down into me instead. Haven't got it 100% yet. High bar gives my elbow a total break.
Very happy to be getting stronger in the squat again.
Monday, September 2, 2024
Sunday, September 1, 2024
Still feeling under-the-weather. Was in San Francisco with family yesterday for my cousin's wedding party and I opted to cancel my desire to go out around town afterwards because of my congestion and head pressure. Ate so much high calorie junk food. When we arrived, I scarfed down pizza and Chinese food. People were laughing at how badly my paper plate was sagging from the weight of my portions. Afterwards, we stopped and got steak burritos.
Friday, August 30, 2024
Thursday, August 29, 2024
Tuesday, August 27, 2024
Sunday, August 25, 2024
Squats
430 x 3
Drop-down to 385x5, 315x8, 225x8, 135x8
Single-leg curls
200 x 3 x 10
Abs:
Banded ab twists x 10 each side
Hanging leg raises x 8
Ab wheel x 12 (5 kneeling, 7 standing
Legs are feeling incredibly strong but my back was the dark horse here. I went to see Alien Romulus (which kicked ass) last night and even though the theater had lounge seats, my back got stiff lying in position for so long. It didn't feel great going in but it held up. About to go on a walk to downtown for lunch and that should do me good. The positive thing is that the most uncomfortable back days I have now are far better than how painful it used to be.
Friday, August 23, 2024
Wednesday, August 21, 2024
2-board press
315 x 1
335 x 1
350 x 1
Seated overhead dumbbell press
80s x 6, 8, 7, 7
Super-set with T-bar rows and weighted chin-ups
Rows: 5 plates x 8, 8, 8
Weighted chin-ups: 50 x 8
Dumbbell skullcrushers: 50s x 7, 8
Super-set with alternating dumbbell curls: 50s x 20, 20
Wasn't expecting 350 to feel so light even with a board press, but the bar absolutely shot up. Last weekend I grinded out 315x3, although that was paused and this was touch-and-go.
I also boxed less during the last week and I think the results of that were clear on this day, but I'm back to the boxing gym 3 days this week.
Saturday, August 17, 2024
500 x 5
Romanian deadlifts
315 x 8, 8
225 x 10 + 10 shrugs
Barbell shrugs
225 x 2 x 15
Belt squats
6 plates + human x 3 x 12
25 x 20
50 x 20
Friday, August 16, 2024
Thursday, August 15, 2024
Wednesday, August 14, 2024
Monday, August 12, 2024
Friday, August 9, 2024
Got set-up to squat yesterday after work, felt like I had no energy just moving the empty bar, and made the call to rest and wake-up early in the morning to lift instead, giving me a full rest day followed by a lifting and boxing day. Absolutely the right call. Got to go to bed early and woke-up an hour before my normal alarm to eat a light morning snack of a mini hummus cup, half an RX bar (they're small so this was literally one bite), the rest of my Metabolic Drive shake from the night before, and some coffee before training 10 minutes later.
High-bar squats
315 x 15
Incline bench press
185 x 3 x 6
Lying dumbbell rows
80s x 3 x 10
Axle curls
30 x 50
Including the warm-up sets for my knees and back, got this done in 40 minutes. Left a couple reps in the tank on squats and bench, knowing I'll be killing myself with bodyweight exercises in boxing today. Light weight on the rows really allowed me to get an extreme squeeze at the top and the ROM almost resembled a lateral raise.
Felt AWESOME to lift before work and head to the office after getting that done. Going to see if this positively impacts my recovery and make it more common if it does.