My "since doing a log for my wife, I might as well do one for myself" log

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    yesterday at the fire station I did some sprints (40yd x 20 sprints) in the morning and in the afternoon did my twenty set workout. 1 set equals 8 pulls ups, 20 push-ups, 25 crunches, and 15 leg raises..

    This morning did some sprint work with my wife:

    1/4 mile jog x 2, 1 set of suicides, and 8 40yd sprints.

    This afternoon will be leg day. I'm pretty much over all the junk I've had so I"ll log my weights. Hopefully hasn't fallen off too much.

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    Dropping in to say hi, j. Hope you're feeling better buddy.

    Evolutionary Muse - Inspire to Evolve
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    Got over that strep throat?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Glad to see the two of you feel better!
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    Trauma, SB, Crader....thanks for the well wishes. we're pretty much over everything. Had a good leg w/o, I'll post later this evening.
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    Yesterday's leg day.

    Exercise 1
    Squats superset with one-leg leg press (6 sets)

    1. squats: 135x12/one-leg leg press: 90 each leg x 12
    2. squats: 225x10/one-leg leg press: 90 each x 12
    3. squats: 315x8/one-leg leg press: 90 each x 16
    4. squats: 375x5/one-leg leg press: 90 each x 16
    5. squats: 315x8/one-leg leg press: 90 each x 15
    6. squats: 315x8/one-leg leg press: 90 each x 16

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)

    1. leg curls: 100x16/leg extensions: 90 each leg x 12
    2. leg curls: 120x14/leg extensions: 80 each leg x 16
    3. leg curls: 140x14/leg extensions: 80 each leg x 16
    4. leg curls: 160x14/leg extensions: 90 each leg x 16

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)

    1. leg press: 220x20/calf raises: 220x30
    2. leg press: 280x20/calf raises: 280x30
    3. leg press: 340x20/calf raises: 340x30
    4. leg press: 400x20/calf raises: 400x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)

    1. leg curls: 105x14/calf raises: 180x16
    2. leg curls: 120x12/calf raises: 180x20
    3. leg curls: 135x9/calf raises: 180x20
    4. leg curls: 150x6/calf raises: 180x20

    First leg day back and actually went up in weight from the last time. Finally feeling 100%.
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    today's chest and biceps day

    Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)

    1. DB bench: 100sx12/DB curls: 30sx12
    2. DB bench: 110sx11/DB curls: 40sx10
    3. DB bench: 120sx9/DB curls: 50sx8
    4. DB bench: 130sx5/DB curls: 60sx5

    Exercise 2
    bench press superset with seated incline DB curls (4 sets)

    1. bench: 275x7/seated incline curls: 50sx8
    2. bench: 275x6/seated incline curls: 55sx8
    3. bench: 265x7/seated incline curls: 60sx6
    4. bench: 245x10/seated incline curls: 50sx10


    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)
    1. incline DB bench: 115sx5/standing preachers: 150x8
    2. incline DB bench: 110sx4/standing preachers: 150x8
    3. incline DB bench: 100sx7/standing preachers: 150x8
    4. incline DB bench: 100sx8/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)

    1. incline bench: 195x8/hammers: 50sx12
    2. incline bench: 195x9/hammers: 60sx12
    3. incline bench: 195x8/hammers: 70sx9
    4. incline bench: 195x8/hammers: 80sx7


    Took the boys to the park this evening and while they played I did a few sprints: 10 x 60 yd.


    Felt pretty strong starting out, but ran out of gas a little toward the end. I can chalk that up to the week I took off. Overall though, my weights were up just a tad. I've decided it took me so long to get over the crap I had because I haven't been taking enough time off. As hard as it is for me to do mentally, I've got to add more off days into my routine. That being said, tomorrow will be a complete off day for me. I"ll be at the fire dept. anyway, so if shouldnt' be too hard.
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    Solid 2 days of lifting bro, good to hear you're 100%
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by SilentBob187 View Post
    Solid 2 days of lifting bro, good to hear you're 100%
    thanks man.
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    Yesterday's back/tri's day

    Exercise 1
    DB lawn mowers superset with DB tricep kickbacks (4 sets)

    1. DB lawn mowers: 70x12/kickbacks: 40x12
    2. DB lawn mowers: 80x12/kickbacks: 50x12
    3. DB lawn mowers: 90x12/kickbacks: 60x12
    4. DB lawn mowers: 100x12/kickbacks: 60x10

    Exercise 2
    Bent over barbell rows superset with close grip bench press (4 sets)

    1. barbell rows: 135x18/close grip bench: 135x18
    2. barbell rows: 185x12/close grip bench: 185x12
    3. barbell rows: 225x8/close grip bench: 225x7
    4. barbell rows: 225x9/close grip bench: 225x7

    Exercise 3
    T-bar rows superset with elevated weighted bench dips (4 sets)

    1. T-bars: 135x18/weighted dips: 35lbx20
    2. T-bars: 180x10/weighted dips: 70x20
    3. T-bars: 180x10/weighted dips: 105x20
    4. T-bars: 180x9/weighted dips: 140x14

    Exercise 4
    Seated v-grip cable low rows superset with standing cable tricep extensions (cambered bar)(4 sets)

    1. seated rows: 110x18/cable tricep extensions: 180x12
    2. seated rows: 130x14/cable tricep extensions: 190x12
    3. seated rows: 150x14/cable tricep extensions: 200x10
    4. seated rows: 170x12/cable tricep extensions: 210x10

    Exercise 5
    V-grip lat pulldowns superset with over head cable tricep extensions (4 sets)

    1. v-grip pulldowns: 130x12/overhead extensions: 170x16
    2. v-grip pulldowns: 150x11/overhead extensions: 180x14
    3. v-grip pulldowns: 170x10/overhead extensions: 190x16
    4. v-grip pulldowns: 190x8/overhead extensions: 200x14

    Really emphasized form over weight yesterday as I pulled a muscle in my neck while trying to come back from all the crap I just got over. On a good note, the pulled neck muscle did get me some good drugs from the doc.
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    Today's deadlift/shoulders day.

    Exercise 1
    Deadlifts superset with DB shrugs (4 sets)

    1. Deads: 135x18/DB shrugs: 90sx18
    2. Deads: 225x12/DB shrugs: 100sx18
    3. Deads: 315x5/DB shrugs: 110sx18
    4. Deads: 315x5/DB shrugs: 120sx18

    Exercise 2
    Seated DB shoulder press (10 sets. I decided to work up and then down the rack instead of doing these and then doing military presses later)

    1. 65sx15
    2. 75sx13
    3. 85sx7
    4. 80sx10
    5. 75sx8
    6. 70sx9
    7. 65sx10
    8. 60sx11
    9. 55sx12
    10. 50sx14

    Exercise 3
    standing DB lateral raises superset with bent over DB lateral raises

    1. standing laterals: 20sx10/bent over laterals: 20sx10
    2. standing laterals: 25sx10/bent over laterals: 25sx10
    3. standing laterals: 30sx10/bent over laterals: 30sx10
    4. standing laterals: 35sx8/bent over laterals: 35sx8

    Exercise 5
    Barbell upright rows (4 sets)
    1. 95x12
    2. 105x12
    3. 115x10
    4. 125x8

    Still didn't want to go to heavy as I still have a little tightness in the neck. I've still been doing sprint work in the mornings as well. Tomorrow's a fire dept. day and it's one of the 20 set days.
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    Looks like a great workout. Do you get alot of time to train at the fire dept?
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    Quote Originally Posted by crader View Post
    Looks like a great workout. Do you get alot of time to train at the fire dept?

    That really depends on call volume. Most shifts I can squeeze in about an hour. We don't really have much as far as equipment so I generally don't count a fire department workout in my body part split. When I do get a workout at the station I'll just do some pull-ups/push-ups and abs. I'll also try to get in some sprints there to.

    For example yesterday in the morning did 60yds x 12 sprints and in the afternoon did 20 sets of 10 pull-ups, 20 push-ups, 30 crunches and 20 leg raises.


    Today's sprints were an easy 12x50yds with a quarter mile warm-up jog.

    This evening is legs day.
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    Yesterday's leg day.

    Exercise 1
    Squats superset with one-leg leg press (6 sets)

    1. squats: 135x12/one-leg leg press: 90 each leg x 12
    2. squats: 225x10/one-leg leg press: 90 each x 12
    3. squats: 315x10/one-leg leg press: 90 each x 16
    4. squats: 405x3/one-leg leg press: 90 each x 16
    5. squats: 375x8/one-leg leg press: 90 each x 15
    6. squats: 315x10/one-leg leg press: 90 each x 16

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)

    1. leg curls: 120x16/leg extensions: 80 each leg x 12
    2. leg curls: 140x14/leg extensions: 90 each leg x 16
    3. leg curls: 160x14/leg extensions: 100 each leg x 16
    4. leg curls: 180x14/leg extensions: 120 each leg x 16

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)

    1. leg press: 400x20/calf raises: 400x30
    2. leg press: 400x20/calf raises: 400x30
    3. leg press: 400x20/calf raises: 400x30
    4. leg press: 400x20/calf raises: 400x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)

    1. leg curls: 105x16/calf raises: 200x16
    2. leg curls: 120x14/calf raises: 200x20
    3. leg curls: 135x10/calf raises: 200x20
    4. leg curls: 150x7/calf raises: 200x20
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    today's chest and biceps day

    Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)

    1. DB bench: 100sx12/DB curls: 35sx12
    2. DB bench: 110sx11/DB curls: 45sx10
    3. DB bench: 120sx9/DB curls: 50sx8
    4. DB bench: 130sx5/DB curls: 55sx8

    Exercise 2
    bench press superset with seated incline DB curls (4 sets)

    1. bench: 275x7/seated incline curls: 50sx8
    2. bench: 315x2,275x4/seated incline curls: 55sx8
    3. bench: 275x7/seated incline curls: 60sx6
    4. bench: 225x10/seated incline curls: 65sx10


    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)
    1. incline DB bench: 110sx7/standing preachers: 150x8
    2. incline DB bench: 110sx7/standing preachers: 150x8
    3. incline DB bench: 100sx7/standing preachers: 150x8
    4. incline DB bench: 100sx8/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)

    1. incline bench: 225x8/hammers: 50sx12
    2. incline bench: 185x9/hammers: 55sx12
    3. incline bench: 185x8/hammers: 60sx12
    4. incline bench: 185x8/hammers: 65sx12

    Also did some sprint work this a.m.:
    1/4 mile jog x 3
    40ydx12 sprints

    Tomorrow's a fire dept. day and I"m going to take it completely off.
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    We've still been lifting together and doing sprints, I've just fallen behind on the log because we've been busy with ATJ Nutrition also. We launched the new formula and packaging and reached an agreement with a very large national distributor.
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    We've been working out still I just haven't had a chance to post any updates. Today was a back and triceps day and I was a little lighter than usual, but with higher reps. Tomorrow is a fire dept. day and I plan on doing some sprints and the 20 set workout I do there.
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