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03-Sep-08, 01:47 AM
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#1
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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Jasahn September '08
September 02
Usual warm up of situps and stretches
Bench Press: 1x8:135 1x7:165 1x5:185 1x1:205 1x10:135
Dips: 14, 10, 9, 10, 6
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04-Sep-08, 01:12 AM
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#2
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 03
Karate workout tonight
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05-Sep-08, 10:23 PM
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#3
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 5
Warmed up with stretches, situps, and a set of 10 pull ups
Power Clean 1x8:55
Power Clean to Front Squat to Push Press: 5x1:135
Power Clean 3x2:145
Dead Lifts 1x10:145 1x8:185 2x6:205
Last edited by Jasahn; 06-Sep-08 at 04:38 PM.
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06-Sep-08, 04:41 PM
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#4
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 6
Warmed up with situps and stretches
Squats 1x8:135 2x6:205 3x4:225 1x10:135
Chin Ups 3x10
Hanging Twists 3x10
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08-Sep-08, 09:41 PM
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#5
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 8
Traditional warm up of situps and stretches
Bench Press 1x6:135 1x6:175 2x4:185 1x10:135
Dips 19, 10, 7
Running warmed up for a couple minutes at 3mph, ran for one mile in 7:42
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09-Sep-08, 10:57 PM
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#6
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 09
Warmed up with situps and stretches
Pullups 10, 9, 6
I was fortunate enough to have a former football player near me in the gym who was nice enough to help me with my power clean form. He suggested putting a split into my clean, which helped immensely.
Powerclean 3x2:135 2x3:135 1x2:155 1x2:165 1x1:185 (fail) 1x1:185(fail) 1x1:185(fail)
The 155 and 165 were PR's for me.
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09-Sep-08, 11:26 PM
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#7
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Wow! I would liked to have seen that power cleaning. Be safe and don't pull max often. Work on technique. Maybe one day I can watch you. 165 to 185 is a huge jump.
Congrats on those PRs.
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11-Sep-08, 12:09 AM
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#8
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 10
Karate workout tonight
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15-Sep-08, 06:19 PM
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#9
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 15
Warm up of situps and stretches
Bench Press 2x7:165 1x5:175 1x2:205
Squats 1x10:135 2x5:225 1x10:135
Dips 23, 16, 5
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17-Sep-08, 01:34 AM
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#10
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 16
Stretches and situps
Upside Down Push-ups 6, 5, 5
Dead Lifts 1x10:135 1x8:185 1x5:225 1x2:245 1x1:255 1x5:225
Power Cleans 2x5:135 2x2:155 5x1:165
Power Clean to Push Press 3x2:135
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18-Sep-08, 12:39 AM
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#11
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 17
Ran for 3 miles
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20-Sep-08, 05:47 PM
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#12
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 20
Stretched and did situps
Running Ran up a flight of 70 stairs 3 times; total of 210 stairs
Bench Press 3x8:165
Overhead squats 1x1:45 2x2:45 2x4:45 1x4:55 1x6:55
Incline Bench Press 3x10:95
Hanging twists 3x10
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22-Sep-08, 06:06 PM
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#13
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 22
Stretches and situps
Handstand push ups 6,5,5
Deadlifts 1x8:135 1x8:185 1x6:205 2x5:225
Pull ups 8, 5, 1
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25-Sep-08, 12:38 AM
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#14
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 24
Alternated sets of atlas push ups w/dips as follows:
Atlas Push ups 30, 21, 18 Dips 26, 18, 16
Bench Press 2x8:155 (not much left after the Push ups and dips)
Karate workout after
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27-Sep-08, 11:03 PM
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#15
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Registered User
Join Date: Aug 2007
Location: Oakland, CA
Posts: 185
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September 28
Went to Point Reyes and hiked for 9.4 miles. It was the end of the Rut season for the elk there and was a spectacular hike. We saw 4 groups of 20-30 elk at a time; one of which was an all bull group.
Power Cleans 4x3:135 1x1:155 1x2:155 1x1:155
Front Squat 4x3:135
Last edited by Jasahn; 28-Sep-08 at 01:47 AM.
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