SkRaw85 Training Log

Strong work man!
 
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
 
7/31/18
Begin deload week:

Flat bench:
45x10
225x5
315x5
225x10

Db shrugs:
90’sX10

HS leg extension:
52x10x3

Cable crunch:
200x10x3
 
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
 
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
 
8/14/18
Legs

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

Seated calf raise:
110x30x3

Single hammy curl:
60x10 per leg
50x10x2
 
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
 
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
 
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.
 
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
 
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)
 
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
 
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 said:
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.
Click to expand...

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.
 
ELROCK said:
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.
Click to expand...

Bummer. Yeah I want to know more of the origins side as well. But.... Ozark will make up for it!
 
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
 
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
 
SkRaw85 said:
I have every intention to binge and crush the second season this weekend lol. Then I will have to find something new. Any suggestions?
Click to expand...

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

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 said:
I liked the first season of OITNB a lot but it steadily became unwatchable after that.
Click to expand...

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.
 
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
 
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
 
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.
 
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
 
SkRaw85 said:
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
Click to expand...
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
 
christ83189 said:
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
Click to expand...

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
 
SkRaw85 said:
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
Click to expand...

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