Grub's Training Log

[grubd]

4/19
Started warming up for back with lat pull downs 120, 156 slight stiffness. Working set had 240 and felt pain so quit lifting upper body for the day.

Cardio
Treadmill I think I did 42 min. walk/run/incline

4/20
Cardio
Treadmill 16.5 min running intervals w/ walk/incline

Eliptical-Stepper 35 min.

 

[grubd]

PT friend of mine told me to rest the ligament for 3/5 weeks and it's been 3 so time to test it out. Also said if I had tried to push through could have torn it, so took a smart route. This time off has really helped me to feel refreshed though, but now I am feeling really soft.

 

[trip]

for some reason the leg press is better on my bad knees

 

[grubd]

5/7
Bench press
135, 185 warm up
225 8
250 8
275 6

Chest fly machine
160 10,10

Dips
bw 12

Really light easy workout to get back into it. Slight tightness at end of workout feels fine now we will see if it is sore or hurt over next 24/48 fingers crossed.

 

[grubd]

5/10
Barbell rows
135 warm ups
225 8
255 8
285 6

Pulldowns
204 8
216 8
228 8

Barbell shrugs
405 8
455 5, 6
365 10

Cardio
Treadmill incline/walk 26 minutes

 

[grubd]

5/14

Bench press
185 9
245 5
275 5
305 4

Power cleans
135 3
155 3
185 3

Chest fly machine
230 12
250 12,12

Pull throughs
120 8
108 8, 8

Cardio
Treadmill 12 minutes walk/incline

 

[grubd]

5/16
Rack PUlls
225 warm up
315 5
365 5
405 4

Barbell Press
135 8
155 8
185 5
105 14

Pulldowns
216 8
228 8
240 8

Treadmill 15 min. incline/walk


Wednesday 45 minutes treadmill/eliptical
Friday 25 eliptical/treadmill

 

[grubd]

5/22
Bench Press
135 warm up
225 6
255 5
285 5
315 2 Nervous psychologically because of the whole 3 plates, went easy and stopped after 2 w/o any trouble

Dips
bw 12, 12, 13

Cardio
Eliptical 15 mins.

 

[grubd]

5/23
Deadlifts
225 warm up
315 5
365 3
405 1
455 fail
275 16

Pull Downs
216 8
228 8
240 8

 

[grubd]

5/25
The Press (dumbbells)
20,50 warm ups
80 8
90 7
100 4

Shrugs
405 8
455 8
495 3
365 20

Power Cleans
135 5
185 2,2,2

Cardio
Treadmill walk/incline 16 minutes

 

[grubd]

5/26
Squats
135 warm up
225 8
275 8
315 8
365 4

Calf raise (leg press sled)
4 20
5 24
6 26
7 22

Cardio
Elliptical 10 minutes

 

[grubd]

5/28
Bench Press
135 warm up
225 6
255 5
285 5
315 3

Incline Dumbbells
100 10,10, 8

Dips
bw 12, 12, 12

Cardio
Treadmill incline/walk 60 minutes

I felt good, still being careful, but not really thinking about it as much. Actually load is pretty good for not consuming as many calories and not taking creatine since I am now in season and want to be a bit more flexible and fleet of foot.

 

[grubd]

5/29
Deadlift
225 warm up
315 5
365 3
405 3
455 1

Pull Downs
228 8
240 8
252 4

Seated rows
276 8
300 5
312 5

Cardio
Crossramp 15 minutes

 

[grubd]

6/1
Squats
Bar, 225 warm ups
275 8
325 8
375 5
405 3 PR

Bulgarian split
135 8
155 8,7

Power cleans
135 5
185 3,3,3

Cardio
Treadmill 16 minutes walk/incline

 

[grubd]

6/5
Bp
135, 185 warm ups
255 8
285 5
315 3

Incline
100s 10, 10, 8

Dips
Bw 10, 10, 8

Cardio
Treadmill 14 minutes walk/incline
Crossramp 15 minutes

 

[grubd]

6/6
Deadlifts
225 warm up
315 5
405 3
455 1
365 7

Pulldowns
228 8
240 8
264 4

Cardio
Treadmill 24 minutes incline/walk

 

[grubd]

6/8
Squats
135, 225 warm up
315 8
365 7
405 4
275 21?

Shrugs
405 8
455 6
495 4

Cardio
Treadmill 10 minutes walk/incline

 

[grubd]

6/12
Bench press
135, 185 warm ups
255 8
285 8
315 3

Incline press
185 8
225 7
245 3

Dips
Bw 12, 12, 11

Cardio
Treadmill 24 min. Walk/incline

 

[grubd]

6/13
Rows
135 warm up
225 8
275 8
315 5, 4

Pulldowns
228 8
240 8
252 8

Cardio
trail run 3.18 miles

6/15
Trail Run 2.81 miles

 

[grubd]

6/18
3.18 miles run trail/street

6/20
2 miles track
Stairs run

6/21
Bench press
135/185 warm ups
255 8
285 7
315 2

Dumbbell press
85 8
90 5
75 6

6/22
Squats
Bar/225 warm ups
315 8
365 8
405 4

Sldl deficits
225 8
275 8
315 8

Leg extensions
145 10
160 10
175 10
190 8

 

[Jake 99]

6/8
Squats
135, 225 warm up
315 8
365 7
405 4
275 21?

Shrugs
405 8
455 6
495 4

Cardio
Treadmill 10 minutes walk/incline

How did that set of 21 feel???

 

[grubd]

How did that set of 21 feel???

My whole body was feeling it. Bar was slipping out of my hands and down my back nearing the end.

6/24
Bench Press
135/185 warm ups
275 6
300 5
325 2
225 14

Dumbbell Inclines
100 10,8,5

 

[grubd]

6/25
Barbell Rows
135 warm up
225 8
275 8
315 5
335 4

Pulldowns
240 8
252 8
264 4

Cardio
trail and road run 3.37 miles

 

[grubd]

6/27
Standing Press
45, 75 warm ups
135 8
185 3
205 2

Barbell Shrugs
365 8
405 8
455 7
495 4

Back Fly Machine
120 12
150 10
170 8

Lateral Raises w/ dumbbells
25 12
40 10
35 10

Trice Pushdowns
72 10
84 10
96 8

 

[grubd]

7/2
Bench Press
135, 225 warm ups
285 6
315 4
245 10
225 9

Chest Fly Machine
250 12
250+45 10,10

Dips
bw 12,12

 

[grubd]

7/6
Squats
135,225 warm ups
315 8
365 8
405 5
295 18

SLDL 2in. deficit
275 8
315 8
365 5

 

[grubd]

7/9
Bench Press
135 warm ups
225 10
275 5
315 4
365 1

Incline Dumbbells
100 10,9,8
unfortunately that is the max weight at my gym

Dips
bw 12,12

 

[grubd]

7/11
Deadlifts
225 warm up
315 6
365 6
405 3
455 failed at right above knee

Pulldowns Close Grip
228 8
240 8
252 5

Dimmel DL
155 20
185 20

Dumbbell Curls
50 8
60 7
35 10

 

[grubd]

7/16
Bench Press
135 warm up
225 10
275 5
315 4

Incline Press
225 8
245 5
185 12,11

 

[grubd]

7/18
Rack pulls (@ knee)
315 5
365 5
415 5
455 5
495 3
545 2

Pulldowns
228 8
252 7
264 4

Cable rows
300 8
312 6
312 + 25 plate 5