Jason's Log - Page 2

gcs118 · 07-Feb-07, 08:37 PM

Look at that...setting PRs right away! Nice job

Klinger · 09-Feb-07, 01:14 PM

Feeling good today. Got in my speed work and some high-rep work for the middle back/bis.

Feb. 9

Running on the treadmill (1% grade)

5-minute walk-jog warmup
12 minutes of intervals:
9.0/6.0 mph
9.1/6.1 mph
9.2/6.2 mph
9.3/6.3 mph
9.4/6.4 mph
9.5/6.5 mph
5-minute jog-walk cooldown

Cable row
180x20
192x16
204x14
216x12

Hammer curl 20x12
Standard curl 30x10
Hammer curl 25x10
Standard curl 35x6 --dropset-- 25x8

tim_mcf · 09-Feb-07, 01:22 PM

Good looking run!

:

Klinger · 12-Feb-07, 11:53 AM

Thanks, Tim. Today's cardio? Not so impressive.

Feb.11

Hungover Sunday.

Self-induced, but still unpleasant. As such I went with some low-impact work.

Treadmill walk - 3% grade for one hour (3.82 miles)

Klinger · 12-Feb-07, 04:55 PM

Feb 12

Fully recovered from the Saturday Night Massacre.

Flat DB Bench (5x5)
40/45/50/55/60

Close-Grip Flat Bench
95x12/105x10

Farmers Walk with 80-pound DBs
60 paces/50 paces

Sumo Squat off 4-inch blocks
2 sets of 12 with a 100-pound DB

Overhead Squat
45x25
65x20

One-Arm Woodchoper (cable stack)
60x12 each side

Cable Flye
48x12

One-Arm DB Upright Row
25x12/35x8 each side

Lying Medicine Ball Thrust
25 reps with 18 pounder

Face Pull
62x15

**gymgirl** · 12-Feb-07, 05:03 PM

Quote:

Originally Posted by Klinger

Thanks, Tim. Today's cardio? Not so impressive.

Feb.11

Hungover Sunday.

Self-induced, but still unpleasant. As such I went with some low-impact work.

Treadmill walk - 3% grade for one hour (3.82 miles)

as pierini would say, something is better then nothing!

i thought you were being facetious with 'face pulls', then i went and looked it up...had no idea, but looks like a good exercise. i'm always learning something new here at DF!

12-Feb-07, 05:16 PM

I've always wondered what face pulls were but I have always been too lazy to look them up.

**.V.** · 12-Feb-07, 05:34 PM

They are lovely for the rear delts. Rough on the teeth if a cable breaks.

After my incident with the cable breaking with only 120 on the stack...I'm afraid of these.

tim_mcf · 12-Feb-07, 05:37 PM

Andy, I think you might have the worst luck of anybody on the board. I remember an incident where you broke a rib with a dumbell...

**gymgirl** · 12-Feb-07, 05:39 PM

Quote:

Originally Posted by pierini

I've always wondered what face pulls were but I have always been too lazy to look them up.

here is what i found: Testosterone Nation - Push-Ups, Face Pulls, and Shrugs

i liked what i was envisioning in my mind better...jason sitting on a bench putting his fingers in his mouth and stretching it out to make werid faces...

**.V.** · 12-Feb-07, 05:40 PM

Thanks for the reminder. I'd forgotten that one. As I've oft said, "if there is a way to hurt one's self...I've tried it."

Klinger · 13-Feb-07, 10:24 AM

Quote:

Originally Posted by gymgirl

here is what i found: Testosterone Nation - Push-Ups, Face Pulls, and Shrugs

i liked what i was envisioning in my mind better...jason sitting on a bench putting his fingers in his mouth and stretching it out to make werid faces...

Oh, I do that too. It's a great way to get someone to clear out of a station you're coveting at the gym.

Klinger · 20-Feb-07, 09:31 AM

Feb 16

Forgot to log Saturday's work, done at home in my basement.

60-minute jog covering 6 miles. Strictly a 'time on feet' run to get the heart rate up a little and let my mind wander.

Followed up with some light shoulder work:

One-arm seated DB press: 40x12 each side

Tri-set:
Scarecrow 15x10
DB press on Fit ball 30x12
Bent-over lateral 20x10

My gym closed for renovations over the weekend but it reopens today. I think I'll construct my own WOD for the occasion.

Klinger · 20-Feb-07, 01:57 PM

Here's the WOD I put together. I split it into two sets of circuits with 6 exercises in each circuit.

Circuit One (Terrible Twenties)

Jumping pull-ups 20 reps
All with 75-pound BB:
Hang clean 20 reps
Squat 20 reps
Bent-over row 20 reps
Push press 20 reps
Sit-ups w/8-pound medicine ball 20 reps

Circuit Two (Fractious Fifteens)

DB row 50x15
Flat DB bench 40x15
Face pull 75x15
Overhead 1-arm DB tri extension 20x15
DB curl 30x15
DB swing 45x15

Thought I was going to hurl at the end.

Note to self: Do not finish workout with DB swings.

Klinger · 22-Feb-07, 02:50 PM

Feb. 22

2-mile progressive speed run (starting at 5.5 mph upping by 0.1 mph every 30 seconds for 17 minutes)

Low-rep day

I haven't flat benched for more than half a year (if you don't count some Smith work and one close-grip session a couple weeks back), so I messed around with it today: 135x3, 145x1, 155x1, 165x1, 175x1, 185x1

SLDL off 4-inch blocks: 185x5, 205x5, 225x3

Cybex wide-grip pulldown: 145x3, 145x3

Cybex low row: 150x5, 160x4, 170x3

Decline bench situps w/15-pound med ball: 12 reps

DB curl: 40x6

DB side raise: 25x8