SkRaw85 Training Log

[love2liftkat]

Strong work man!

 

[SkRaw85]

Strong work man!

Thank you

 

[SkRaw85]

7/28/18
Dynamic chest and tri work

Speed bench (varying grips):
185x3x10 vs monster minis doubled

Db single arm oh extend:
50x10x3

Out of time, off to work

 

[SkRaw85]

7/29/18
GPP

 

[SkRaw85]

7/31/18
Begin deload week:

Flat bench:
45x10
225x5
315x5
225x10

Db shrugs:
90’sX10

HS leg extension:
52x10x3

Cable crunch:
200x10x3

 

[SkRaw85]

8/2/18
Skwaats and stuff
Deload

Zercher squat:
225x10x3

Hi bar:
315x8x2

Decline Russian twists:
30x2
25+25lb plate

Standing cable crunch:
180x30x2

Ab wheel rollouts

 

[SkRaw85]

8/5/18
Shoulders/back
Deload

Standing tbar row:
225x8x3

DB Ahrens press:
50’sx12x3

Lat cable pulldowns:
180x10x2 mag ultra wide
180x10x2 mag close grip

DB row:
150x10
130x10

Romanian deads:
225x10
135x10x2

 

[SkRaw85]

8/14/18
Legs

Hi bar squat:
135x10
225x10
315x5x2
275x5
225x8

Seated calf raise:
110x30x3

Single hammy curl:
60x10 per leg
50x10x2

 

[SkRaw85]

8/17/18
Chest

Flat bench:
135x10 paused
225x10 paused
315x3x3 paused

Db French press:
75x20x2

Db flat hex press:
160x10x2

Pec deck flys:
300x8,6,4

 

[SkRaw85]

8/18/18

Hike

 

[SkRaw85]

8/19/18

GPP

 

[SkRaw85]

8/21/18
Shoulders hyper

Db Ahrens press:
40’sx20,15
35’sX15

Db shrugs:
90’sX20x3

Close grip pull down:
150x15
140x12
130x10

Db rear delt fly:
25’sX10x3

 

[SkRaw85]

Been slacking on updating my workouts lately, still knocking them out though. It’s just been a bit hectic lately, I’ll get back into the logging game.

 

[SkRaw85]

9/1/18
Chest and accessories

Bench:
135x10 close grip, 2 sec pause
225x10 2 sec pause
315x3x3 paused
275x5 paused
225x8 paused
135x10 close grip paused

Db rear delt fly (seated, bent, strict straight arm):
22.5’sX15
25’sX10
30’sX10

Db hex press:
180x10,8
160x5 paused

OH Db tri extension:
40x12 (per arm)
50x7
30x15

Pec deck fly:
300x5 slow
300x3+20 sec hold on last rep
300x5

Cable vgrip tri pressdown:
140x15,10,10,8

Decline Russian twist:
30
10 slow rotation, 2 sec paused each side

Kneel cable crunch:
240x10,8,5

 

[SkRaw85]

9/2/18
Light skwaats

Hi bar:
45x20
135x10
225x10
315x6

Box squats (5 sec rest on box)
315x8
335x5
275x8 speed
225x10 speed

Seated calf raise (varying stance):
120x20x3
70x20

HS single leg extend:
32x15x2 (per leg)

 

[SkRaw85]

9/3/18
Back

RDL:
135x15
225x10x3

Lat pull down:
180x10 ultra wide
180x10 reg
180x10 close

Db croc row:
150x8 per arm
122x6
100x10

Cable lat pushdown:
140x10
160x10
180x6

 

[ELROCK]

Yo that second season of Ozark is up on Netflix now. You start it yet?

 

[ELROCK]

Also check out Leaf of Faith it’s a new documentary that just came to Netflix about Kratom. I haven’t watched it yet. I think I will tonight though.

 

[SkRaw85]

Yo that second season of Ozark is up on Netflix now. You start it yet?

Started it last night actually! I read about that leaf of faith documentary in a thread somewhere here. I’ll definitely be checking it out.

 

[ELROCK]

Started it last night actually! I read about that leaf of faith documentary in a thread somewhere here. I’ll definitely be checking it out.

I watched Leaf of Faith last night. It was ok. It did make a good case for kratom to stay as a natural alternative to drugs (legal and illegal). But, as far as a documentary’s go it really wasn’t all that well done. For instance if you are doing a documentary on Kratom you need to show where it comes from and how it is farmed there. I guess I was just hoping for more background about this botanical.

 

[SkRaw85]

I watched Leaf of Faith last night. It was ok. It did make a good case for kratom to stay as a natural alternative to drugs (legal and illegal). But, as far as a documentary’s go it really wasn’t all that well done. For instance if you are doing a documentary on Kratom you need to show where it comes from and how it is farmed there. I guess I was just hoping for more background about this botanical.

Bummer. Yeah I want to know more of the origins side as well. But.... Ozark will make up for it!

 

[ELROCK]

Bummer. Yeah I want to know more of the origins side as well. But.... Ozark will make up for it!

Yeah man Ozark tonight!

 

[ELROCK]

Idk the new season maybe even better then the first season. I am really liking it so far!

 

[SkRaw85]

Idk the new season maybe even better then the first season. I am really liking it so far!

Agreed. I’m only 2 episodes in but impressed. It’s such a perfectly done show IMO.

 

[SkRaw85]

9/6/18
Shoulders/traps

Db seated OH press:
80’sX10x3
100’sX5

Db shrugs:
90’sX20
100’sX20
90’sX20

Smith reverse shrug:
225x10,10,15

Db Ahrens press:
50’sX15
60’sX10x2

 

[ELROCK]

Agreed. I’m only 2 episodes in but impressed. It’s such a perfectly done show IMO.

I am on episode 7 now and each one is better then the previous!

 

[jrock645]

Just finished ozark myself, thought season 2 was great.

 

[SkRaw85]

I am on episode 7 now and each one is better then the previous!

Just finished ozark myself, thought season 2 was great.

I have every intention to binge and crush the second season this weekend lol. Then I will have to find something new. Any suggestions?

 

[SkRaw85]

9/7/18
Dynamic chest

Speed bench (switching grips every rep, 10 sec rest between sets
185x3x10 vs monster minis

Cable rope pressdown:
200x10x3

Db one arm press:
80x10 per arm
70x10x2
60x10

French press:
80x12,9,6 slow

 

[jrock645]

I have every intention to binge and crush the second season this weekend lol. Then I will have to find something new. Any suggestions?

Hmm nothing really comes to mind at the moment

 

[ELROCK]

I have every intention to binge and crush the second season this weekend lol. Then I will have to find something new. Any suggestions?

Glow is actually pretty good. I didn’t think I was going to like it, but I definitely did.

 

[SkRaw85]

9/8/18
Dynamic legs

Hi bar speed skwaat to parallel box vs monster mini bands (10 sec rest between sets):
275x2x13

Seated calf raise (varying stance):
155x20,10,15,15,10

HS single quad extend:
52x10 per leg
77x10
97x6
87x6
77x6

Sled push/pull full sprint:
225x3,2

 

[SkRaw85]

Glow is actually pretty good. I didn’t think I was going to like it, but I definitely did.

I read the summary for glow last night before diving in to some Ozark. It definitely seems different. Same producers as orange is the new black and that was pretty good.

 

[jrock645]

I liked the first season of OITNB a lot but it steadily became unwatchable after that.

 

[ELROCK]

I liked the first season of OITNB a lot but it steadily became unwatchable after that.

Yeah OITNB was good first season and second season was pretty good. After that I couldn’t watch it anymore.

Glow> OITNB in my opinion.

 

[ELROCK]

I finished Ozark last night and it was fantastic! The entire season was great!

 

[SkRaw85]

I finished Ozark last night and it was fantastic! The entire season was great!

I’ve almost got it knocked out. 2 more episodes to go!

 

[SkRaw85]

9/9/18
Deads

Conventional:
225x5
315x5
405x5
455x1
405x5x2

Single leg hammy curl:
70x5 per leg
60x8
50x10

High pulley cable curl:
70x12 per arm
60x12
50x10

 

[SkRaw85]

9/10/18
ME chest

Incline bench:
135x10
225x5 slow
275x3x2
225x5x2 slow

Db oh tri extend:
40x20 per arm
50x10
35x20

Incline Db hex press (45 degree):
140x8
120x10
100x10

Db French press:
90x10
70x12

Db rear delt fly:
25’sX10

 

[SkRaw85]

9/12/18
Skwaats

Hi bar parallel box:
235x10 warmup
315x8
365x4
315x5x3
275x5

Called it at that. Going to be pipelining in 95 degree weather today and tomorrow. Joy.

 

[Hyde]

Subbed. Just found this

 

[SkRaw85]

Subbed. Just found this

Welcome to the jungle.

 

[Hyde]

Welcome to the jungle.

Do you have fun and games?

 

[SkRaw85]

You know it!

 

[SkRaw85]

9/13/18
Dynamic chest

Speed bench vs doubled mini monsters, vary grip every set, 10 sec rests:
185x3x10

Pec deck flys:
345x5
300x7,5,4

Rope pushdown:
180x15
200x10
240x5

 

[christ83189]

9/13/18
Dynamic chest

Speed bench vs doubled mini monsters, vary grip every set, 10 sec rests:
185x3x10

Pec deck flys:
345x5
300x7,5,4

Rope pushdown:
180x15
200x10
240x5

I didn't even know they made pec decks with that much weight lol i think the one at my gym goes up to like 250 or something lame like that

 

[SkRaw85]

I didn't even know they made pec decks with that much weight lol i think the one at my gym goes up to like 250 or something lame like that

It goes up to 300. There is a hook you can slide in between the stack that has a peg on it. You can fit about 3 plates on it. 300 just wasn’t getting it done anymore lol

 

[Hyde]

It goes up to 300. There is a hook you can slide in between the stack that has a peg on it. You can fit about 3 plates on it. 300 just wasn’t getting it done anymore lol

You know they have this exotic movement called DB Flyes on a bench...

 

[SkRaw85]

You know they have this exotic movement called DB Flyes on a bench...

Shhhhhh. Those are outdated lol

 

[SkRaw85]

I’ve actually been meaning to try those with a mini monster band behind the back. Thanks for reminding me