Dexter's Log

[JohnHelton]

I've heard the second dose can be bad. I think it is just your immune system reacting strongly to the RNA particles. The reaction may be stronger given a stronger defense. #notascientist

[dcw]

I've heard the second dose can be bad. I think it is just your immune system reacting strongly to the RNA particles. The reaction may be stronger given a stronger defense. #notascientist

That’s what I’ve been telling my coworkers....that’s it’s definitely because my immune system is elite and that I’m definitely not a total wuss when it comes to any sort of sickness.

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:176.8
-
Assault Bike x 15min [5.0 Miles]
-
Hollow Body Hold x 30s x 3 sets
Feet Up Side Plank x 45s x 3 sets
SSB RFESS: 70x8; 75x8; 85x8 x 3 sets
Feet Up CG Bench: 165x5 x 8 sets
Fat Grip Pullup: BWx5 x 10 sets [EMOM]
Tricep Pushdown: Green x 25,20,15,15
-----

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-----
01/30/2021
BW:177.0
-
Assault Bike x 30min [20min HIIT; 10min LISS] - 9.4 Miles
Band Assisted Dips: Red x 20 x 5 sets
Bicep Curl: 33 x 20 x 5 sets
SL Calf Raise: BW x 10 x 5 sets
Neck: 20 x 25,15,10
-----
01/31/2021
BW:177.0
-
Incline Treadmill x 30min @ 4.0mph
-----

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:178.0
Assault Bike x 15min [4.7 Miles]
Ab Wheel x 25 x 4 sets
SSB Squat: 250 x 5 x 7 sets
Comp Bench: 205 x 5 x 10 sets
DB SA Row: 90 x 5 x 10 sets [60s rest]
Neck: 20 x 30,20,15
-----

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:180.2
Flat Treadmill x 15min @ 4.0
Copenhagen Plank x 25s x 3 sets
SSB Good Morning: 150 x 5 x 8 sets
2ct Low Incline Pause Bench: 170 x 5 x 8 sets
Blast Strap Inverted Row: BW x 8 x 10 sets [EMOM]
Blast Strap Inverted Skull Crusher: BW x 8 x 4 sets

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-----
01/30/2021
BW:179.2
-
Assault Bike x 30min [20min HIIT; 10min LISS] - 10.0 Miles
-
Hanging Leg Raise x 10,9,8,5,4,3,3,3,3,3 [60s rest]
Calf Raise x 25 x 8 sets [done during rest for leg raises]
Pushups x 20,18,15,12,10 [60s rest]
DB Bicep Curl: 35's x 10,8,8,7,7,5 [done during rest for pushups]

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW: 181.2 @ 0430
-
Incline Treadmill x 30min
Deadlift: 255x5 x 7 sets
Press: 120x5 x 10 sets
DB CS Row: 52.5's x 15,15,10,10,10
Neck: 20 x 25,15,10
-
Teaching at the academy for the next two weeks, so my training, eating, and working schedule is all jacked up. Going to try training in the early morning, as I'm usually pretty beat by the end of the work day (I'm teaching physical control tactics).

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:181.2 @ 0430
-
Incline Treadmill x 30min
-
SSB RFESS: 85 x 5 x 8 sets
Feet Up CG Bench w/ Pause: 175 x 5 x 10 sets
Fat Bar Pullup: BW x 5 x 10 sets [60s rest]
Cable Tricep: 50 x 15,12,10,8 [30s rest]

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:181.0 @ 0500
-
Assault Bike LISS x 30min [9.6 Miles]
Situps x 20,15,10,5 [60s rest]
Band Assisted Dips x 25,25,20,20,20 [60s rest]
BB Bicep: 45 x 25,20,15,10,10 [60s rest]
SL Calf Raise: BW x 100 reps
-----

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
=====
2/7/2021
BW: 179.8
-
Incline Treadmill x 45min
=====
2/8/2021
BW: 180.0
-
Incline Treadmill x 30min
Ab Wheel x 25 x 4 sets
SSB Squat: 260 x 5r x 7 sets
Comp Bench: 210 x 4r x 10 sets
DB SA Row: 75 x 10r x 5 sets
Neck Extensions: 20 x 25,20,15,15
=====
2/9/2021
BW:180.4
-
Incline Treadmill x 30min
Copenhagen Plank x 25s x 3 sets
SSB Good Morning: 150x5; 160x5r x 7 sets
CG Pause Low Incline Bench Press: 175x5 x 8 sets
Blast Strap Inverted Row: BW x 8 x 10 sets
Blast Strap Inverted Skull Crusher: BW x 8 x 5 sets
=====
2/10/2021
BW:179.6
-
Incline Treadmill x 30min
Assault Bike x 15min
*Hanging Leg Raise x 5 x 10 sets
*Pushup x 15 x 5 sets, then Band Pullaparts x 25 x 5 sets
*DB Bicep Curl: 35's x 6 x 8 sets
*Calf Raise: BW x 25 x 8 sets
***Done as a circuit
=====
2/11/2021
BW:179.0
-
Incline Treadmill x 30min
Side Plank Raise x 10 x 5 sets
Comp Deadlift: 265 x 5 x 8 sets
Press: 125 x 5 x 10 sets
DB Bent Over Rear Delt: 15's x 10 x 4 sets
Neck Extensions: 25 x 20,15,10,5
=====
2/12/2021
BW:179.2
-
Incline Treadmill x 30min
Hollow Body Hold x 30s x 4 sets
SSB "Handles Up" Squat: 200 x 10 x 5 sets
2ct Multi Grip Bench Press (Middle Grip): 135 x 10 x 5 sets
Band Assisted Pullup: Red x 20; x 5 x 6 sets
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW: 179.6
-
Incline Treadmill x 15min
Assault Bike LISS x 30min [10.3 Miles]
Situps x 25,15,10,10,10 [60s rest]
Bent Knee Back Raise/Double Leg Hip Thrust: BW x 10/10 x 3 sets [60s rest]
Dips: BW x 25,15,10 [60s rest]
BB Bicep: 45 x 25,15,12,12,12 [60s rest]
Banded Tricep Pushdown: Red x 25 x 4 sets

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
Mon 2/15/21
BW: 180.0
-
Incline Treadmill x 22.5 minutes
Ab Wheel x 25 x 4 sets
Comp Deadlift: 275 x 5 x 8 sets
Comp Bench: 215 x 4 x 10 sets
Inverted Row: BW x 25; 10 x 5 sets
Neck: 25 x 25,20,15,10
=====
Tue 02/16/21
BW:176.6
-
Assault Bike x 15min [4.7 Miles]
Copenhagen Plank x 25s x 3 sets
SSB Squat: 260 x 5 x 8 sets
2ct Close Grip Incline Bench: 155 x 6 x 5 sets
DB Single Arm Row: 65 x 12 x 5 sets
Calves x 100 reps DL; x 50 reps SL
=====
02/17/21
BW:178.0
-
Assault Bike x 15min [4.5 Miles]
Incline Treadmill x 30min
Hanging Leg Raise x 10,10,7,5,5,5,4,4
BW RFESS x 15,15,10,10
Pushups x 25,15,10
BB Bicep x 33 x 25r x 2 sets
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
=====
02/18/2021
BW:179.6
-
Side Plank x 30s x 2 sets
SLDL (no belt): 225x6 x 5 sets
Press: 130 x 5 x 7 sets; x 3 x 5 sets
*I'm surprised I was able to add weight this long without seeing a drop in bar speed, especially considering i'm only pressing 1x/wk. It finally happened.
Band Assisted Pullup: Red x 10 x 6 sets
Treadmill x 45min
=====
02/19/2021
BW:179.6
-
Hollow Body Hold x 30s x 3 sets
SSB "Handles Up" Squat (no belt): 215 x 6 x 6 sets
Neutral Grip (Middle) Bench: 165 x 6 x 6 sets
DB Rear Delt: 15's x 12 x 5 sets
Calf Raise: BW x 30 x 5 sets
Neck: 25 x 25,15,10
Treadmill x 30min
=====
02/20/2021
BW:178.0
-
Assault Bike x 30min [10.3 Miles]
Situps x 25,20,15,10,10
BW Back Raise/SL Hip Thrust: 15/10 x 4 sets
Dips x 25,15,10,10,10
DB Bicep: 25's x 15,15,10,10,10

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
02/22/2021
BW:178.6
-
Ab Wheel x 20,20,15,10,10
Comp Deadlift: 285 x 5 x 8 sets
Comp Bench: 220 x 4 x 10 sets
Blast Strap Inverted Row x 15 x 5 sets
Neck Extensions: 25 x 20,15,10,5
-----

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
2/24/21
BW:179.0
-
Assault Bike x 30min [10.3 Miles]
Leg Raise x 8 x 5 sets
RFESS x BW x 10 x 5 sets
Pushups x 15 x 5 sets
=====
02/25/21
BW:178.0
-
Incline Treadmill x 30min
Side Plank x 30s x 5 sets
SLDL: 225 x 6 x 5 sets
Comp Press: 135 x 4 x 10 sets
BW Chinup x 8,8,8,6,5,5
=====
02/26/21
BW:178.0
-
Incline Treadmill x 30min
Hollow Body Hold x 30s x 5 sets
Handles Up SSB: 220x6 x 5 sets
Multi-Grip Medium Bench: 165x6 x 6 sets
Calves x 20 x 5 sets
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
02/27/21
BW:178.6
-
Incline Treadmill x 15min
Assault Bike x 30min [9.9 Miles]
Strict Chinup: BW x 5 x 10 sets
Trap Bar Row: 80 x 12 x 5 sets
DB Bicep Curl: 15's x 25,15,15,10,10
Neck: 15 x 40,20,15
=====
02/28/21
BW:180.0
-
Incline Treadmill x 15min
Comp Deadlift: 300 x 3 x 10 sets
DB RDL: 35's x 10; 52.5's x 10; 65's x 10 x 3 sets
Back Raise: BW x 15 x 5 sets
Calf Raise x 50,40,30,30
Ab Wheel x 30,25,20,15,10
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:180.0
-
Comp Bench: 225x3 x 10 sets
DB Bench: 52.5's x 20,15,10,10,10
Tempo Pushup: BW x 10 x 5 sets
Tricep Pushdown: 25 x 30,20,15,15

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:178.0
-
Assault Bike x 30min [9.9 Miles]
DB Single Arm Row: 65x20,15,10,10,10,10
3 Way Shoulder Raise: 10's x 10 x 2; 5's x 10 x 3
Bicep Curl: 33x50,25,25
Hanging Knee Raise x 10 x 5 sets
Neck x 15 x 50,25
=====

[dcw]

2021 Goals: 500lb Deadlift; 325 Bench @ 83kg
-
BW:177.8
-
SSB Squat: 290 x 3 x 10 sets
DB RFESS: 15's x 10 x 5 sets
BW Lunge x 30 each leg x 1 set
SL Calf Raise x 15 x 5 sets
Side Plank x 30s x 5 sets
=====