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Discussion Starter #1
2020s new workout log,

As with my tradition I've fallen sick for the new year, sick all weekend bad, but seem to be coming out of it now. However missed this weekends workouts.

New gym opens soon, can't wait.

Last workout was this:

1/1/20

TM 2.2 miles @ 6.6 (finally felt good again, just need to increase the speed)

Pullups x4-4-4-4-4-4 (muscle up ability as up and left)

Squats
(bar) x6-5
(115) x5
(135) x5
(155) x5
(175) x5
Between 135 and 155, both weights I used to curl mind you, I hurt my back. Not while lifting anything but just walking around the rack to load weights.
I think its just from being so out of squating shape...hopefully that improves somewhat fast.

Flat Db press
(55) x8-6
(65) x5
(75) x5
(85s) x6

Db DL (the back pain was in the mid back and didn't bother my DLs...probably because I'm still going light)
(60s) x5
(85s) x5
(95s) x5-5-5
 

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Discussion Starter #3
Still coming out of being sick, but got to hit the gym anyways.

TM 2 miles @ 6.6 mph ( basically starting all over here )

Pullups x5-5-5

Dips 2x15

Shrug machine
(135) x15
(225) x10-8
(315) x9-6-5

Not really what I had hoped to do other than the run. The gym was packed. Just kept it simple and left.
 

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Discussion Starter #4
TM 1 mile @ 6.6

Pullups x5-5-5

SQ
(Bar) x5-5-5
(95) x5
(115) x5
(135) x5
(155) x5
(185) x5

Flat Db press
(50) x9
(60) x5
(70) x5
(80) x5
(90) x5

DB DL
(70) x5
(90) x5
(100) x5

Rower 3 min/665M

Sauna 15 min
 

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Discussion Starter #5
TM (walk) 25 min, 3 mph, different grades

Single DB C/P
(45) x5
(50) x3
(70) x2
(80) x1-1

Db rollbacks
(35) x6-5

Seated Db curl
(35) x5-5-10

Barbell rows
(bar) x10
(95) x15
(115) x15
(135) x15-15

Rower
4 min/ 783M

Sauna 15 min
 

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Discussion Starter #7
Nice job, the weights look good! :thumb:
I feel good about the one arm clean and press, I feel I have a little more in me, but am trying to go at this slow...I probably should slow it down some more.

The rest of the work is light and I hate it. I expect a lot better but would rather lift light than repeat any knee problems or something new.
 

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I expect a lot better but would rather lift light than repeat any knee problems or something new.
Oh I can relate, believe me! I'm nervous all the time thinking I'm going to screw up my shoulder again, or detach the moved bicep... I understand.

You're doing the right thing. :thumb:
 

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Discussion Starter #10
TM 2 miles @ 6.6 mph

Pullups x3 x6

Dips x15 x15

Squats
(Bar) 2x4
(95) x3
(115) x3
(135) x3
(185) x2-2
All squats felt good, were done "ass to grass" style.

Flat Db press
(50) x15
(60) x7
(70) x7
(80) x7
(90) x7

Db Hammer curl
(50) x1
(60) x1
(70) x1
(80) x1

Seated DB curls
(42.5) x5-3
(45) x3

Seated Tri ext
(42.5) x10 (2 hand version)
(42.5) x5 (one hand)
(45) x3 (one hand)
 

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Discussion Starter #12
Rower 5 min/1058 meters

Single Db C/P
(50) x5
(55) x3
(60) x2
(70) x2
(80) x1
(85) x1-1

Rack DL (bottom pin, around mid shin height)
(135) x5-5-5-5 (each a different grip)
(215) x5
(225) x5-5-5-5

Pulldown machine (this was on a new machine I'd never used, has 4 individual cable handles, two standard position and two more out in front...I like it far more than the standard pulldown)
(60)(each side loads separate)
Standard pulldown x15
Pulldown/row x6-6-6
Mixed grip x8-8

Farmers walk
(60's) x2
(90's) x1

Dips x20-15

Sauna
 

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Discussion Starter #13
Elliptical machine 1.4 miles

Sled (the pushing/pulling kind)
(Sled) x1
(45) x1
(90) x1
(115) x1
(not sure on the distance, its a good amount up and back. Great feeling, Hard, but great. Some were done push one direction, pull it back others push both ways)

Kneeling leg curl machine
(25) x5
(35) x6-5
(45) x4
(35) x4
(25) x5

Battle ropes x1-1-1-1 (sets were about 25 reps per arm) (first time using this, wasn't really impressed)

Standing ab machine
(60) x15
(30) x10 (rotational)
(60) x10
(70) x10
(35) x15-10 (rotational)

Seated one arm cable row
(50) 4x8

More sled work
(45) x1
(90) x1
 

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Discussion Starter #14
TM 1.5 miles @ 6.6 mph

Dips x20-15

Pullups x5-3

Standing abs
(60) x10
(70) x10

Dip position leg lifts x10-10

Rower 3 min/ 667 meters

Pretty sore today, hamstrings mostly...was hard to get up and go so early.
 

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Discussion Starter #16
Had a fast one this morning, but I think a good one)

Sled work
Not sure on distance, I'm guessing around 50 feet one direction.
Weight not counting sled weight.

(45) x1-1 (up and back)
(90) x1
(115) x1
(135) x1

Rack DL
(135) x5-5
(185) x3
(205) x3
(225) x6

Flat Db press
(50) x10
(60) x5
(70) x5
(80) x3
(90) x5

Right around 40 min.

Sled work fatigue was an issue on the DLs, so was very short rest times...
 

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Discussion Starter #18
I think yesterdays sled work was more demanding than I first thought, I was tired and had little in the tank today.

~5 min of warm up cardio

Sled work
x1 (right away I could tell I wasn't going very heavy)
(45) x1
(70) x1

Squats
(Bar) 2x5
(135) x3-4-5 (didn't feel good)
(185) x2-3-4

leg curl (single leg)
(25) x10-7
(50) x3-3-2-2

Standing abs
(70) x10

Decline chest press machine
(wts per side)
(45) x15
(70) x12
(90) x5
(100) x5
(80) x10
(70) x10
(45) x10

15 min walk on TM

Sauna
 

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Discussion Starter #19
TM 1.10 miles @ 6.7mph (feels fine, just don't have my head into running right now)

Pull/chin ups x6-5-5

Dips x10-15-15

Dip position leg lift x10-10

Standing Abs
(60) x10
(80) x5

Thinking about trying to substitute pushing the sled for running for a while...
 

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Discussion Starter #20
Yesterday:
Sled work
(Empty sled) x1
(45) x1
(90) x1
(135) x1
(160) x1

Incline Db press
(50) x8
(55) x8
(65) x8
(70) x8

Flat Db press
(75) x5
(80) x5-5-5

Dips x16-16-13

Seated cable row (dual cable setup)
(50) 15
(70) x8-7-7

Kneeling single leg curl
(25) x10
(50) x3-2-2

Abs, standing.
(60) x20
(80) x6


Today:

Sled work
(45) x1
(90) x1-1-1-1-1

Hack Squat
(135) x15
(185) x8
(225) x5-5

Rack DL
(135) x5
(205) x5
(255) x2
(275) x2

Cable side raise
(12.5) x10
(17.5) x5-5-5-5

One arm tri pressdown
(22.5) x10-10
(27.5) x8-8

Leg press
(295) x20-15-10...+x20 calf last set.

Kind of jumped all over based on what was open. I'm aiming for a month of sled work over jogging and back to a more "bodybuilder" or body part training for a 4 week change.
 
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