JackMancactus' S&C Log

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JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

JackMancactus' S&C Log

Postby JackMancactus » Fri Jul 26, 2013 3:21 am

So I've been lurking here for quite a while, and figured I'd finally start a log. For a quick recap of the beginning of the week, I did Squats/Bench on Tuesday, and Rows/Pull-ups on Wednesday. Anyways, everything is going to be weight x reps x sets and all the weights are pounds. Welcome to my world of mediocrity.

JK.

But seriously.

7/25/2013

A - Deadlift
135 x 5 x 2
185 x 5
225 x 5
245 x 3
275 x 5

B - 1-arm DB OHP
30 x 5
40 x 3
50 x 5 x 3

C - Pushups
15 x 3

D - Bodyweight Tricep Extension
10 x 3

E - Farmer's Walk
45's x max distance x 3

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Sat Jul 27, 2013 8:10 am

7/26/13

Warm Up
Pushup - 10 x 2
Pullup - 5 x 2
Squat - 10 x 2

A - Weighted Chinup
20 x 3
40 x 5 x 2
40 x 6

B - DB Row
55 x 10 x 3

C - EZ Bar Curl
50 x 10 x 3

D1 - Knee Hug Situp
12 x 3

D2 - Russian Twist (sitting on floor)
20 x 10 (L+R) x 3

D3 - Flutter Kick
25 (L+R) x 3

D4 - Arm Hauler
20 x 3


7/27/13

Warm Up
5 minutes on the stationary bike

A - Squat
45 x 10
95 x 5
135 x 5
155 x 4
185 x 3
205 x 5 x 2
205 x 7

B - Bench Press
45 x 15
95 x 5
135 x 5
150 x 5 x 2
150 x 8

C - OHP
80 x 10 x 2
80 x 8

D - Dip
11 x 3

Might go for a run in a little bit, but that's it so far.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Tue Jul 30, 2013 1:43 pm

7/30/13

A - Bench Press
45 x 15
95 x 5 x 2
135 x 5
155 x 5 x 3

B - Squat
45 x 10
95 x 5
135 x 5
155 x 5
185 x 3
205 x 5 x 2
205 x 8

C - OHP
80 x 10 x 2
80 x 9 (so close on that 10th rep...)

D - Romanian Deadlift
95 x 10 x 3

E - Dip
11 x 3

Abs
3 Rounds
Weighted Situp - 8 x 12
Russian Twist - 8 x 8 (L+R)
Back Extension - 25 x 10

My right quad has been aching quite a bit the past two weeks during squats, so I think I'm going to switch to lunges or pistols for a week to see if that helps.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Thu Aug 01, 2013 12:45 am

7/31/13

6:00 warm up on the exercise bike, waiting for a class to finish

A - Pendlay Row
45 x 10
95 x 5
135 x 5
145 x 5 x 2
145 x 8
Rest - 2:00

B - Chin Up
10, 10, 9
Rest - 1:30

C - DB Bicep Curl
25 x 8 x 3
Rest - 1:00

Finisher
20-15-10
Pushup
Squat

Then went to see The Wolverine, which was actually pretty good.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Fri Aug 02, 2013 12:16 am

8/1/13

A - OHP
45 x 10
65 x 5
95 x 3
105 x 5 x 2
105 x 8
Rest - 2-3:00

B - Power Clean (messing around waiting for some guys to finish deadlifting so I could get some 45s)
95 x 5
95 x 3
115 x 3
135 x 3
Rest - 1-2:00

C - Deadlift
225 x 5
245 x 5
265 x 5
280 x 5
Rest - 3:00

D - Pushup
15 x 3
Rest - 1:00

E - DB Overhead Tricep Extension
35 x 10 x 3
Rest - 1:00

F - Farmer's Walk
55s x not very far x 3
Rest - 1:00

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Sun Aug 04, 2013 4:16 am

8/4/13

Strength
A1 - DB Lunge
bw x 10 [5 per side]
30s x 10
50s x 10 x 4

A2 - Romanian Deadlift
45 x 10
115 x 10 x 4

1:30 rest between sets

Not being able to do squats is a real bummer.

Conditioning
3 Rounds
6-4-2
DB Push Press 40#
Pullup
0:45 - 1:00 rest between rounds

Core
3 Rounds
Knee Hug Situp x 12
Lying Hip Swing x 10
Swimmers x 20 (not sure if this is the right name... basically flutter kicks laying on your stomach)
Flutter Kick x 20
0:45 rest

Trying to do a Crossfit Football sort of set up so I can get more conditioning. I'm going to be doing one main lift a day, then probably a secondary big lift paired with a bodyweight movement for conditioning, or KBs, or something... Mostly going to play the conditioning by ear, but definitely going to have at least one day for running intervals and one day for a longer run.

Going to lay off squats for the time being too until my quad feels better. Lunges don't seem to bother it so that's good.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Mon Aug 05, 2013 12:11 pm

8/5/13

Strength
A Deadlift
135 x 5 x 2
185 x 5
225 x 4
255 x 3
275 x 2
285 x 5

B Bench Press
45 x 15
95 x 5
135 x 5
155 x 5 x 2
155 x 6

GPP
4 Rounds
Burpees x 20 sec
Jumping Jacks x 20 sec
Split Jumps x 20 sec
8-Count Bodybuilders x 20 sec
Jumping Jacks x 20 sec
Mountain Climbers x 20 sec
60 sec rest

Finally accepted that I need to work up to the longer rounds with the minute drills, and things went a lot better than my previous attempts.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Wed Aug 07, 2013 12:29 am

8/6/13

Conditioning
5 Rounds
1-arm KB Swing x 5, 35#
1-arm KB Snatch x 5, 35#
10 Burpees
Didn't time it, but probably about 30-45 seconds rest between rounds

Pullups
I didn't write these down, but I did 6 or 7 sets I think. Something like 10, 7, 6, 5, 5, 4.

Core
A1 - Hanging Straight Leg Raise
10 x 3

A2 - DB Side Bend
45 x 12 x 3

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Thu Aug 08, 2013 12:22 am

8/7/13

A Dumbbell Snatch
60 x 3 x 4 [switched arms each rep]
rest - 1:30

B Dumbbell Clean and Press
50 x 4 x 4 [did all reps for one side before switching]
rest - 1:30

C1 Barbell Lunge
100 x 5 x 4
C2 Single Leg Romanian Deadlift
35s x 8 x 4 [think I'm just going to do regular romanians... I'm not liking these]
rest - 1:00-1:15

D1 Side to Side Pullup
6 x 4 [3 each side]
D2 Weighted Dip
15 x 6 x 4
rest - 1:00-1:15

Finisher
30, 15
Pushup
Squat

Totally was planning on doing more, but apparently my body didn't want to do anymore pushups.

JackMancactus
Posts: 37
Joined: Thu Apr 04, 2013 1:03 am

Re: JackMancactus' S&C Log

Postby JackMancactus » Thu Aug 08, 2013 11:57 pm

8/8/13

Run - 2.09 miles, 17:37.


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