SkRaw85 Training Log

10/15
W8D1
BW: 234.4
Sleep avg: 8.75

Banded bullies
Banded shoulder dislocation/rotations
Banded triceps stretch
PVC pipe activations
Scap pushups

Mini band:
Pullaparts x 15
Lat push/spread x 10
Press downs x 60
OH Face pulls x 20

Elitecamber paused Larsen press, wide grips:
38x10
128x5
218x5
308x5
328x5x2 sets

Elitecamber paused Larsen press, inner NG:
218x5x5 sets

20° incline DB press:
70’sX20,18

KB bottoms up tomahawk:
20x10 per arm
25x10
30x10

Throat pulls:
35x10
50x10
57.5x10
65x10
72.5x10
 
Nice work, moving some weight on those Larson Presses!
 
10/17
W8D2

Banded bullies
Banded shoulder dislocations/rotations
Pullaparts
Hammer curls

Seal row, football bar, outer grips:
135x10
225x10
275x5x3 sets

HS lat pullover:
+270x10
+320x10
+340x5
+320x5x2 sets
+270x10

Single arm lat pull-down:
75x10 per arm
90x10

HS abs:
+50x25,20,13

Mini band overhand curls:
50x3 sets
 
Glad to see you posting abs. I have still been slacking on them lately, usually making them the finale on my sessions so if my session doesn't make to the last movement... abs get scratched. it's good to see other people posting them so I feel the pressure....
 
Dustin07 said:
Glad to see you posting abs. I have still been slacking on them lately, usually making them the finale on my sessions so if my session doesn't make to the last movement... abs get scratched. it's good to see other people posting them so I feel the pressure....
Click to expand...

I felt inspired lately. This is the cleanest I’ve ever eaten for so long in my life and I got some baby ab veins coming out. I thought that was exciting.
 
You have got to love seeing them popping up! I know I do, I still have a few left in my obliques and lament them going away. They are kind of a badge of conditioning. :)
 
they might be but man... its a real thing when you're in the mirror and see that vein popping out again. just one more accomplishment in the journey.
 
Was gonna blast lower today but my L5 and SI joint need downtime from those SEB shrugs. I definitely flamed it up hard the other day. When will I learn. So I guess the plan for the foreseeable future is try to blow out the bearings on the leg extension and hammy curl machines.
 
SkRaw85 said:
Was gonna blast lower today but my L5 and SI joint need downtime from those SEB shrugs. I definitely flamed it up hard the other day. When will I learn. So I guess the plan for the foreseeable future is try to blow out the bearings on the leg extension and hammy curl machines.
Click to expand...
Gotta focus on what you can drive hard! Lean into that
 
10/19
W8D3

Banded dislocations/rotations
Banded bullies
Banded triceps stretch
Scap pushups

Mini band:
Pullaparts x 25
Lat push/spread x 15
Facepulls x 15
Press downs x 50

Paused Flat bench, straight bar:
45x15
135x5
225x5
315x3
365x3

Mad Dog slingshot bench:
405x1
455x1
485x1 PR

3 board bench, straight bar:
405x3x2 sets

Monster mini hammer curls:
25x4 sets
 
SkRaw85 said:
10/19
W8D3

Banded dislocations/rotations
Banded bullies
Banded triceps stretch
Scap pushups

Mini band:
Pullaparts x 25
Lat push/spread x 15
Facepulls x 15
Press downs x 50

Paused Flat bench, straight bar:
45x15
135x5
225x5
315x3
365x3

Mad Dog slingshot bench:
405x1
455x1
485x1 PR

3 board bench, straight bar:
405x3x2 sets

Monster mini hammer curls:
25x4 sets
Click to expand...
Hell yeah nice PR man!
 
SkRaw85 said:
10/19
W8D3

Banded dislocations/rotations
Banded bullies
Banded triceps stretch
Scap pushups

Mini band:
Pullaparts x 25
Lat push/spread x 15
Facepulls x 15
Press downs x 50

Paused Flat bench, straight bar:
45x15
135x5
225x5
315x3
365x3

Mad Dog slingshot bench:
405x1
455x1
485x1 PR

3 board bench, straight bar:
405x3x2 sets

Monster mini hammer curls:
25x4 sets
Click to expand...
Nice PR……putting it on the old Mad Dog at 485….looks like everything is right where you want it.💪😎👍
 
I needed a good joint-saving heavy session. That was just what the doctor ordered mentally and physically. Followed it up with a zombie crawl downtown with the family and our good friends and their kids. Much needed!
 
10/22
W9D1
BW: 236
Sleep avg: 8

Banded dislocations/rotations
Banded bullies
Banded triceps stretch
Scap pushups

Mini band:
Pullaparts x 20
Paused Facepulls x 15
Lat push/spread x 10
Pressdowns x 50

Elitecamber bench, wide grips:
38x10
128x5
228x5
308x5
328x5x3 sets

Elitecamber paused bench, inner NG:
238x5x4 sets

EZ Swede crushers:
40x10
60x10
80x10x2 sets

Dual light band decline pressdowns:
20x4 sets
 
Noticed you logged sleep, what does that number mean to you? Like.... Good?

Idk about you guys but I think the short fall days are taking a toll on me. I'll adjust within a few weeks but driving to work in cold pitch black is an adjustment.
 
Dustin07 said:
Noticed you logged sleep, what does that number mean to you? Like.... Good?

Idk about you guys but I think the short fall days are taking a toll on me. I'll adjust within a few weeks but driving to work in cold pitch black is an adjustment.
Click to expand...
I agree on adjusting as the days get shorter seems to drain you. They say about 11 days before the daylight savings time it starts to affect your circadian rhythm and can last up to 16 days after. So you have basically a month that your body can feel a little out of whack.😎
 
Dustin07 said:
Noticed you logged sleep, what does that number mean to you? Like.... Good?

Idk about you guys but I think the short fall days are taking a toll on me. I'll adjust within a few weeks but driving to work in cold pitch black is an adjustment.
Click to expand...

Just my 7 day average. 8 is pretty decent!
 
gphagan1 said:
I agree on adjusting as the days get shorter seems to drain you. They say about 11 days before the daylight savings time it starts to affect your circadian rhythm and can last up to 16 days after. So you have basically a month that your body can feel a little out of whack.😎
Click to expand...

oh man don't even get me started on daylight savings lol. That drives me nuts! I'm not sure if it's the fall or spring that bugs me more. In the spring it always feels like when you're just getting into a nice longer day groove the clocks all get messed up 😅 . and in the fall, you start losing all your precious daylight, then they wham! clock change!

SkRaw85 said:
Just my 7 day average. 8 is pretty decent!
Click to expand...

That's great man, I'm happy for you. I haven't had "severe" sleep issues since 2019 but occasionally stress will get in there. When I see people post about poor sleep I definitely feel for them, enough days of that and it starts to feel like your brain just hurts or is dying.
 
Dustin07 said:
oh man don't even get me started on daylight savings lol. That drives me nuts! I'm not sure if it's the fall or spring that bugs me more. In the spring it always feels like when you're just getting into a nice longer day groove the clocks all get messed up . and in the fall, you start losing all your precious daylight, then they wham! clock change!



That's great man, I'm happy for you. I haven't had "severe" sleep issues since 2019 but occasionally stress will get in there. When I see people post about poor sleep I definitely feel for them, enough days of that and it starts to feel like your brain just hurts or is dying.
Click to expand...

Makes me an entirely different person. Seriously I feel like I was a sleep schizo for all these years without addressing the issue. I was kind of an azzhole and I understand it now lol
 
Almost 2 weeks since I wrecked myself from the SSB shrugs and I feel no better. Maybe worse I dunno constant pain is annoying. Going to spend a big part of the day on the floor today.
 
SkRaw85 said:
Almost 2 weeks since I wrecked myself from the SSB shrugs and I feel no better. Maybe worse I dunno constant pain is annoying. Going to spend a big part of the day on the floor today.
Click to expand...
Man that sucks…..maybe a good chiropractor or ART therapist can work it out for you.
 
SkRaw85 said:
Was gonna blast lower today but my L5 and SI joint need downtime from those SEB shrugs. I definitely flamed it up hard the other day. When will I learn. So I guess the plan for the foreseeable future is try to blow out the bearings on the leg extension and hammy curl machines.
Click to expand...
If you have some long knee wraps you should consider doing some BFR to get a little more out of the leg curls and extensions. Maybe even add in some walking lunges while bound.
SkRaw85 said:
Almost 2 weeks since I wrecked myself from the SSB shrugs and I feel no better. Maybe worse I dunno constant pain is annoying. Going to spend a big part of the day on the floor today.
Click to expand...
Man our issues sound damn near identical, when I had the SSB with a 25 on each side and it bit me i was messed up for 4-6 weeks. I wonder if BPC, or TB500 would help us at all if we injected near the disk but I kind of doubt it.
 
MrKleen73 said:
If you have some long knee wraps you should consider doing some BFR to get a little more out of the leg curls and extensions. Maybe even add in some walking lunges while bound.

Man our issues sound damn near identical, when I had the SSB with a 25 on each side and it bit me i was messed up for 4-6 weeks. I wonder if BPC, or TB500 would help us at all if we injected near the disk but I kind of doubt it.
Click to expand...

Might as well use those wraps for something! Genius. I’ll give that a go. Never really played with BFR before. I’ll do some geeking out on the topic.

I’d be more optimistic about stem cells around that area but maybe
 
10/24
W9D2

HS lat pullover:
+180x10
+270x10
+320x10
+340x8,5,5,5

Inverse row:
10x3 sets

HS flying bird:
+50x10
+60x10
+70x10
+60x10

KB side bends:
25x20x3 sets per side

Light band overhand curls:
20x3 sets

Machine Quad extension:
150x10
165x10
180x10
195x10
210x10

Had to pull my head out of my azz and just really focus today. Slowed everything way down
 
You’ll be glad to have the relationship established, even if he isn’t able to help with this now. If he’s decent, you’ll need him for something else in the future surely!
 
IMG_1092.webp


Happy meal.
 
10/25
W9D3

Banded bullies
Banded dislocations/rotations
Banded triceps stretch
Scap pushups
PVC drills

Mini band:
Pullaparts x 25
Facepulls x 10
Lat push/spread x 10
Pressdowns x 50

Comp bench w/ all pauses:
45x4
135x3
225x3
315x1
365x1
405x1
415x1

3 board press:
415x3x2 sets

Moved bench up one day as I’ll have some last minute work to wrap up tomorrow. Kept it at 93% for main movement.
 
You must log in or register to reply here.
Back
Top