Broke back log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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jakeischillin
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Re: Broke back log

Post by jakeischillin » Thu Oct 21, 2010 4:36 pm

No worries Mick. If I got away with posting anything smith machine related here I'd figure everyone's asleep.

Maxwell Daily Dozen
5min jog to gym
Pull-ups 13,6,5,5,4
Smith machine squats 95x10,135x10,185x10,205x10
A1. Deadlift 135x5, 185x5
A2. Hanging knee raise 3x10
5min jog home
Push-ups 50,30,20

SI joint is a little sore after this, shite.

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Re: Broke back log

Post by jakeischillin » Fri Oct 22, 2010 5:01 pm

Maxwell Daily Dozen
Some lower body stretching
5min jog to gym
Pull-ups 1,2,3,4,5,6,7,6,4
Incline sit-ups 3x10
5min jog home
Push-ups 50,30,20
Neck harness 25x10x2,12,15

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Re: Broke back log

Post by jakeischillin » Sun Oct 24, 2010 10:38 pm

Maxwell Daily Dozen
Pull-ups 3x5
Chin-ups 3x5
Wide-grip 3x5
Easy bike ride 1:15

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Re: Broke back log

Post by jakeischillin » Mon Oct 25, 2010 5:11 pm

Maxwell Daily
5min jog
Pull-ups 13x5
Squats 45x5x2, 95x5, 115x5, 135x5x3
5min jog home
Push-ups 45,30,25

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Re: Broke back log

Post by jakeischillin » Wed Oct 27, 2010 5:37 pm

Yesterday
Maxwell Daily
Push-ups 50,35,25
Neck flex 10lbs 50reps

Today
Maxwell Daily
Jog to gym
Pull-ups 3x5
Wide-grip 3x5
Chin-ups 3x5
Squats 45x10,95x5,115x5,135x5x3
Deads 135x3,185x5
A1. Back raise 3x10
A2. Incline sit-ups 3x15

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Re: Broke back log

Post by jakeischillin » Fri Oct 29, 2010 12:45 am

Maxwell Daily
Pull-ups 14 still stuck, 4x5
Sprints 120m x 10
Hip, ham, and groin stretching

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Re: Broke back log

Post by jakeischillin » Fri Oct 29, 2010 7:49 pm

Maxwell Daily
Lots of static stretching for hips and lower back
Some neck

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Re: Broke back log

Post by jakeischillin » Mon Nov 01, 2010 2:43 pm

Yesterday:
18 mile bike ride - a couple decent hills

Today:
JM stuff and lower body stretching
Jog to gym
Squat 145x5x3
OHP 95x5x3
Chin-up 15,6,4
Jog home
45min door to door

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Re: Broke back log

Post by jakeischillin » Wed Nov 03, 2010 11:32 pm

Yesterday:
Maxwell Daily
Stretching
Neck and CoC work

Today:
Maxwell Daily
Stretching
Jog to gym
Squat 45x10, 95x5, 115x5, 135x3, 155x5x3
Bench 45x10, 65x5, 95x5, 115x3, 135x5x3
Deadlift 135x3, 165x5
Various abz 3x10-15
Jog home

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jakeischillin
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Re: Broke back log

Post by jakeischillin » Sat Nov 06, 2010 5:35 pm

Thursday:
8x100m sprints

Friday:
Stretching

Today:
Squats 165x5x3
OHP 105x5x3
Pull-ups 12,6,5
Superset reverse curls, back raise, incline sit-ups 3x10

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Re: Broke back log

Post by jakeischillin » Sun Nov 07, 2010 9:25 pm

20miles 800' or so elevation gain - all road - took a couple hours with a few stops for pics

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Re: Broke back log

Post by jakeischillin » Mon Nov 08, 2010 6:31 pm

Squat 175x5x3
Bench 145x5x3
Chin-ups 15,6,4
Side-bends 25x10, 35x10, 25x10

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Re: Broke back log

Post by jakeischillin » Sat Nov 13, 2010 11:08 pm

Goddamn flu knocked me out for the better part of the week.

JM
Jog to gym
Squats 175x5x3
OHP 115x5x3
Deads 195x5
Jog home

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Re: Broke back log

Post by jakeischillin » Tue Nov 16, 2010 4:01 pm

Sunday:
Easy 18mile bike ride

Today:
JM
Lower body stretching
Jog to gym
Squat 185x5x3
Bench 155x5x3
Pull-ups 15, 4, 6
A1. Russian twists on incline board 10lbs x20x3
A2. 45 degree back raise 10x10x2, BWx10
Jog home

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Re: Broke back log

Post by jakeischillin » Fri Nov 19, 2010 4:11 pm

Squats 185x5x3
OHP 125x5, 115x5x2
Chins 10#x10,7,5

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