jrams' training log

jrams · Apr 14, 2013

Got home too late last night and didn't update, from yesterday

13-04-2013:

60min of biking, ~18 miles

Notes:

Nothing to add

jrams · Apr 14, 2013

14-04-2013:

40min of biking, ~10 miles

Notes:

Nothing to add

jrams · Apr 15, 2013

15-04-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips
Quads/Hamstrings

Lowbar Squats

Warmup

5 x 85
5 x 110
3 x 130

Working sets

5 x 160
3 x 170
1 x 205

Deadlift

10 x 160
10 x 160
10 x 160
10 x 160
10 x 160

5min biking

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Crazy day with the marathon blowing up. I was probably going to be down there if I didn't have prior obligations to bring my parents to the airport. The fuck is wrong with people?

jrams · Apr 16, 2013

16-04-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 70
5 x 85
3 x 100

Working sets

5 x 125
3 x 145
1 x 160

Push Press

10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

Dumbell Rows

10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Assisted Dips

10 x +40
10 x +40
10 x +34

Notes:

Nothing to add

jrams · Apr 17, 2013

17-04-2013:

90 min of biking, ~20 miles

Notes:

Stupid cat woke me up 3 times last night, was so lethargic all day. Hopefully he doesn't make this coming month painful

jrams · Apr 18, 2013

18-04-2013:

5min of biking

Dynamic Stretching

Lower Back
Glutes
Hamstrings

Deadlift

Warmup

5 x 110
5 x 135
3 x 160

Working sets

5 x 200
3 x 230
1 x 255
1 x 275

Lowbar Squats

10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

Weighted Situps

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Russian Twists

20 x 10
20 x 10
20 x 10

Notes:

Pulled an extra single because I was feeling good
5x10 squats got me hard today, I could barely get through sets 4 and 5. Next month is going to be brutal
Shoes were all sweaty and I felt like I wasn't getting good footing
Met some 70 year old who said he was tired of being weak and started doing starting strength. Made me happy

jrams · Apr 19, 2013

19-04-2013:

5min of biking

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 55
5 x 65
3 x 80

Working sets

5 x 95
3 x 110
1 x 120
1 x 130

Bench Press

10 x 100
10 x 100
10 x 100
10 x 100
10 x 100

Assisted Chinups

10 x +82
10 x +82
10 x +82
10 x +82
10 x +82

Notes:

Nothing to add

jrams · Apr 21, 2013

Stayed out too late last night and didn't remember to update when I got home

20-04-2013:

40min of biking

Notes:

Nothing to add

jrams · Apr 21, 2013

21-04-2013:

40min of biking

Dynamic Stretching

Agile 8
Empty Bar Squats
Banded Hip Stretches

Notes:

I feel hungry all the time now. I'm down about 10lbs since I started this log and eat a ton of shit. Feels strange

jrams · Apr 22, 2013

22-04-2013:

5min of biking

Dynamic Stretching

Hips
Quads/Hamstrings

Lowbar Squats

Deload

5 x 85
5 x 110
5 x 130

Dynamic Stretching

Lowerback
Agile 8

Deadlift

10 x 160
10 x 160
10 x 160
10 x 160
10 x 160

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

First day of work and didn't get enough sleep. Felt like crap at the gym
Some kid interrupted my deadlifts so that he could grab a belt ... to do cable flys. I had no idea what was going on

jrams · Apr 23, 2013

23-04-2013:

5min biking

Bench Press

Deload

5 x 70
5 x 85
5 x 100

Push Press

10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Dumbell Rows

10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Assisted Dips

10 x +34
10 x +34
10 x +34

Notes:

Working and commuting is making it hard to have any energy. Might need to switch to a 3 day schedule once these 3 months are done

jrams · Apr 25, 2013

25-04-2013:

5min of biking

Dynamic Stretching

Agile 8
Lower Back
Glutes
Hamstrings

Deadlift

Deload

5 x 115
5 x 135
5 x 160

Lowbar Squats

10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

Weighted Situps

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Russian Twists

20 x 10
20 x 10
20 x 10

Notes:

Nothing to add

jrams · Apr 29, 2013

shit, forgot to update on Friday

26-04-2013:

5min of biking

Dynamic Stretching

Shoulders
Pectorals

Push Press

Deload

5 x 55
5 x 65
5 x 80

Bench Press

10 x 100
10 x 100
10 x 100
10 x 100
10 x 100

Assisted Chinups

10 x +82
10 x +82
10 x +82
10 x +82
10 x +82

Notes:

Nothing to add

jrams · Apr 29, 2013

29-04-2013:

Dynamic Stretching

Agile 8
Hips
Lower back

Lowbar Squats

Warmup

5 x 90
5 x 115
5 x 135

Working sets

5 x 145
5 x 170
5 x 190

Deadlift

10 x 195
10 x 195
10 x 195
10 x 195
10 x 195

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Got up at 5am today, feeling exhausted. Lifting gave me some energy, but now I have a bad headache

jrams · Apr 30, 2013

30-04-2013:

5min biking

Dynamic Stretching

Shoulders
Pectorals

Bench Press

Warmup

5 x 70
5 x 90
5 x 105

Working sets

5 x 115
5 x 130
5 x 150

Push Press

10 x 95
10 x 95
10 x 95
10 x 95
10 x 95

Dumbell Rows

10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Assisted Dips

10 x +34
10 x +34
10 x +34

Notes:

Shoulder felt very loose, really thought it was going to dislocate during rows tonight. I think it was on the edge a couple of times

jrams · May 1, 2013

01-05-2013:

60min biking, ~17 miles

Dynamic Stretching

Hips

Front Squats

3 x 65
3 x 85
3 x 105
3 x 125
3 x 145

Notes:

I'd been wanting to get my front squat form better so I decided to start doing them today. Goes against my plan (scheduled day off) but fuck it
Feeling really energized after work lately, reallying enjoying my time in the gym

jrams · May 2, 2013

02-05-2013:

5min of biking

Dynamic Stretching

Lower Back
Glutes
Hamstrings

Deadlift

Warmup

5 x 115
5 x 140
3 x 165

Working sets

5 x 180
5 x 210
5 x 235

Lowbar Squats

10 x 155
10 x 155
10 x 155
10 x 155
10 x 155

Weighted Situps

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

Russian Twists

20 x 10
20 x 10
20 x 10

Notes:

Nothing to add

jrams · May 3, 2013

03-05-2013:

5min of biking

Dynamic Stretching

Shoulders
Pectorals

Push Press

Warmup

5 x 55
5 x 70
3 x 80

Working sets

5 x 85
5 x 100
5 x 115

Bench Press

10 x 120
10 x 120
10 x 120
10 x 120
10 x 120

Assisted Chinups

10 x +82
10 x +82
10 x +82
10 x +82
10 x +82

Notes:

Nothing to add

jrams · May 4, 2013

04-05-2013:

60min of biking, ~16.5 miles

Dynamic Stretching

Agile 8
Hips

Front Squats

5 x 65
5 x 85
5 x 105
5 x 125
5 x 145
2 x 165

Notes:

Felt like I was leaning forward during front squats. Can't keep my elbows up high enough, a real pain in the ass. I need to work at that

jrams · May 6, 2013

06-05-2013:

5min of biking

Dynamic Stretching

Agile 8
Hips

Lowbar Squats

Warmup

5 x 90
5 x 115
3 x 135

Working sets

3 x 155
3 x 180
3 x 200

Deadlift

10 x 195
10 x 195
10 x 195
10 x 195
10 x 195

Hanging Leg Raises

10 x
10 x
10 x
10 x
10 x

Notes:

Nothing to add

jrams' training log

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