Skid (Marc's) Log

[JohnHelton]

When cutting I started tracking my steps, shooting for 10k per day. It really helped boost my TDEE. I'm sticking with it during my bulk. It will allow me to eat more...plus it is just good for cardio health.

[Skid]

Warm up - 500M row in 2:03

Chins with 25lbs - did all 3 grips
OH-5
UH-5
SH-5

BB Row
Bar-10
155-10,10, 10, Easy peasy still.

Pullovers with Swiss bar - this is better than the easy curl bar
Bar-10
100-10,10,

Curls
DB - 20-10 warm up
EZ curl bar - 90-13,13,13,
DB - 30 - 20 back off

Ab wheel - 10,10, added a set to these and the glute ham's

Glute Ham machine - 10,10,

[Skid]

Warm up - 500M in 2:03

Deadlift
155-5
265-3
365-1
463-2,3, Work set - The jump from my last warm up at 365 to my work sets is getting too big, so next week I'll add another warm up in the 410lb range

Shrugs
353-13,13,

Snatch grip high pull - Added these to the workout today. Starting light.
155-10,10,

DB Incline bench
50-10
85-10
105-10 Work set

Dips
BW-13,13,

[Skid]

When cutting I started tracking my steps, shooting for 10k per day. It really helped boost my TDEE. I'm sticking with it during my bulk. It will allow me to eat more...plus it is just good for cardio health.

That's a lot of steps! I had to look up TDEE:) I'll have to see how many steps I take when on the treadmill tonight. I'll carry my phone as it tracks that. Probably only a thousand or so over twenty minutes.

[Skid]

Since last Friday's workout (above), I've done 20-30 minutes of treadmill each night, plus a dumbbell curl marathon on Saturday. In addition I spent a good part of Sunday putting up drywall in my equipment building. I probably did too much as I had a real lack of energy today as well as a bit of an upset stomach. Not only that but I've been worried as the river behind our house is close to flooding with all the rain we've been getting here in the PNW. Basically today's workout sucked.

Warm up - 500M row in 1:55

Squats
Bar-5
155-5
265-3
375-1
447-1,1, Really felt weak on these.Just did singles as I didn't want to push things
287-3 - Back off set - didn't bother even trying on these.

Calf raise
203-10

Bench
Bar-10
155-5
265-1
325-1 - Similar to squats just did a couple of singles at my working weights
330-1 - Bumped up 5 pounds
No back off set

OH Press
Bar-10
155-5 - Called it good here. No energy to continue.

[Skid]

Warm up - 500M row in 2:07

Due to tiredness I took yesterday off. Sometimes my mind is willing but my body isn't and I have to respect that or bad things happen. I would have just done 20-30 minutes on the treadmill after dinner anyways.

Accessory screw around day:

Chins with 25lbs
Overhand grip - 5
Underhand grip - 6
neutral grip - 5

Rows
Bar-10
155-11,11,11,

Pullovers with Rogue Swiss Bar
Bar-10 - Noted soreness in left elbow. Didn't think I would be able to do any weighted pullovers but tried anyways
115-11,11, - No soreness with weight added. Weird...

Curls
20lb DB's - 10 warm up
EZ curl bar - 90-15,15,15, These went pretty easy despite doing them strictish
35lb DB's - 15

Ab Wheel - 11,11, did these and glute ham during rests between sets of curls

Glute Ham machine - 11,11,

[Skid]

Yesterday - 20 minute walk on treadmill after dinner

Today

500M row in 2:02

Deadlift
155-5
265-3
375-1
418-1
469-3,2, work sets - Deadlifts went well today

Shrugs for the trapz
353-15,15,

Snatch grip high pulls for extra trap gainz
166-10,10,

Dumbbell incline bench press at 40 degrees
50-10
85-10,
105-12

Dips
BW-5
25-5,6, Still going easy on these. Shoulders aren't complaining yet.

[Skid]

Saturday:

20 minutes on treadmill

Dumbbell Curl Marathon - started at 50-7 and dropped to 10 pounds in 5 pound increments maintaining 7 reps for each weight

Sunday:

Helped the brother in law fill a moving truck with boxes

Today:

500M row in 2:05

Squat
Bar-5
155-5
265-3
375-1
447-3,2 - work sets
287-10 - back off set

Calf raise
205-12,12,

Bench Press
Bar-10
155-5
265-1
326-3,2, - Work sets - Last rep on the triple was an epic grind; I shouldn't be doing that but my R shoulder seems good.
243-10 - back off set

OH Press
Bar-10
155-1
216-2,0, - Work sets - Completely ran out of strength here. May have to move these to a different day as bench press takes too much away from these.
155-11, - Back off set - took a little extra rest and pumped these out

[Skid]

Tuesday - 20 minute treadmill on hill climb setting.

Today

500M row in 2:10

Chins BW + 25lbs
OH-4.5
UH-6
Neutral - 6

BB row
Bar-10
167-10,10,

Pull overs with swiss bar
Bar-10
127-5,7,

Curls
DB20-10 warm up
EX curl bar 100-12,12, strictish

AB wheel - 12,12,

Glute ham - 15,15, will add bands for next week

Treadmill - 20 minute walk - Haven't done yet - will do after dinner. This is something I'm going to try to do every night.

[Skid]

Warm up - 500M row in 2:05

Deadlift
155-5
265-3
375-1
440-1
474-1,0, Deadlifts sucked today for some reason. I got dizzy doing just the 1 rep that I made. Last week I did 3 and 2 reps at 5 pounds less weight with strength to spare. Maybe time for a programming change? Oh well, we'll see where things are next week
375-5, Did a back off set to at least get some work in.

Shrugs
375-10,10,

Snatch grip high pull
171-10,10, These give a good trap pump!

Dumbbell incline bench at 40 degree incline
50-10
85-10
105-10,8, Added a second set for more volume

Dips
BW-5
+25-8,10, These are feeling better each week as my shoulders get used to them. No issues so far.

[Skid]

I'm doing 20-30 minutes of treadmill every evening after dinner, but won't mention that anymore unless I stop.

Saturday - Did the dumbbell curl marathon - 50 down to 10 pounds in 5 pound increments @ 8 reps each stop. Took a short 5 second rest between weights.

Today

500M row in 2:03

Squat
Bar-5
155-5
265-3
375-1
452-3,1, Work sets - Starting to get heavy now; Didn't want to grind out a 2nd rep on the last set. May rethink programming on these.
287-11, back off set for almost max reps - could have done maybe two or three more

Comp Bench
Bar-11
155-5
265-1
330-1 - Workset single - Similar to squats the weights are getting heavy enough that now I need to rethink my programming. This single moved fast.
341-1 - Workset single - This moved a bit slower, similar to a second attempt.
287-5 - Heavier back off set
243-11 - Light back off set for max reps

Calf raise
198-11,11,

BB Row - I normally do these Wednesday, but swapped these out for the OH press. I'll do the OHP Wednesday instead, when I'm not so tired from benching.
173-10,10,

DB Curls - Still tired from the weekend marathon curl session so didn't get too far with these. Just 1 set.
35-10

[Skid]

Warmup - 500M row

OH Press
bar-10
155-3
221-1 Heavy single
199-4 3/4 Heavy back off set - couldn't quite get that 5th rep
177-7 lighter back off set

Chins
BW + 25lbs
Overhand - 5
Underhand - 7
Neutral grip - 6

Pull overs with swiss bar
bar-10
127-2 - Right elbow started hurting immediately so stopped and dropped 10kg
105-6 - less pain but decided to stop. Will probably stop doing these as I don't want to mess up my elbows

Curls
Dumbbell - 30-10 warm up
EZ curl bar - 100-13,12,

Ab wheel - 15 - Just did 1 set of these and the GHR's due to low energy near the end of the workout.

Glute ham raise with blue rogue band - 12

[Skid]

Warm up - 500M row in 1:56

Deadlift - Had some pain in my right hip/leg today so didn't know how DL's would go. By the end I had no more pain. weird - This has happened twice recently albeit in another area.
155-5
265-3
375-1
440-1
485-2 - The plan was to do a single, then a back off set but the weight moved well today so I did a double
419-5 - Back off set - A few reps left in the tank - will bump up next week

Shrugs
375-12,12

Snatch grip high pulls for the trapz
177-10,10,

Dumbbell incline bench at 40 degrees
65-10
85-10
105-8 - Fatigued out on these. I started with 65's today instead of 50's so maybe that changed things

Dips
BW-5
BW+25-10,10,

[Skid]

Yesterday
DB Curl marathon - 50-10 in 5 pound drops, 6 reps each weight.

Today
Warm up - 500M row in 1:59

Squat
Bar-5
155-5
265-3
375-1
458-2 - Heavy work set
469-1 - Heavier work set
287-15 - Back off set

Calf raise
199-12,12,

Bench
Bar-10
155-5
265-1
330-2 - Heavy work set
343-1 - Heavier work set
287-5 - Medium back off set
243-12 - Light back off set

BB Row
Bar-10
177-10,10, - Lumbar area's a little sore from these. I hurt my back a few weeks ago with these. Hope it doesn't bother me tomorrow...

DB Curl
30-10

[Skid]

Warm up - 500M row in 2:02

Overhead press
Bar-10
155-3 - Warm ups
223-1,1, - Heavy Single
201-5 - Heavy back off set
189-8 - Light back off set

Chins - BW + 35 lbs
Overhand-4
Underhand-5,5, Dropped the neutral grip and did an extra underhand set for more bicep action.

DB flies - New exercise - I'm dropping the pullovers since they bother my elbows. Starting light as per usual
15-7
25-10,10, Right deltoid hurt a bit despite the light weight. Second set the pain disappeared
35-10 - Stopped here even though the weights felt light

Curls
DB 30-10 - warm up
EZ curl - 110-8,8,10 - added 10 pounds to the bar from last time. Keeping these relatively strict

Ab wheel-10 - Could have done a few more but didn't

GHR-5,
Blue Band-12 - I'm really feeling these in my hammies.

[Skid]

Warm up - 500M row

Deadlift - felt tired today; its been a long week... Surprised the DL's went as well as they did. was only going to do a top single but did a double since the 1st rep went well
155-5
265-3
375-1
440-1
491-2 work set
425-5 back off set

Shrugs
381-12,12

Snatch grip high pullz
183-10,10,

Dumbbell incline press @ 40 degree incline
65-10
85-10
105-11 Amrap without a grind rep

Dips
BW-4
35-7,10 Still not pushing these too hard - Should have warmed up more for my first set. Second set felt much better.

[Skid]

Warm up - 500M row in 2:01

Did the dumbbell curl marathon Saturday

Today

Squats
bar-5
155-5
265-3
375-1
485-1 Heavy single - 4 red wheels!
418-3 - Heavy back off set - was going to do 5 but stopped early as I didn't want to push things too hard after the single. Will try again next week
287-10 - light back off set - Again, could have done more but will conserve some energy.

Calf raise
199-13,13,

Bench
Bar-10
155-5
265-1
308-1
345-1 - Heavy single - moved fast - happy with that!
288-6 - Heavy back off set
243-12 - light back off set

Barbell row
Bar-10
183-10,10,

DB curl
20-10 warm up
35-12 work set - arms still tired from Saturday's curl session.

[JohnHelton]

Nice squat, Skid! Close to a PR?

[Skid]

Nice squat, Skid! Close to a PR?

Thanks John, it tied my previous best. Not too bad considering I'm only squatting once per week and doing only 3 work sets. My squat strength seem to respond well to intensity, a high rep back off, and then a week's rest. I'm still experimenting and have added a heavier back off set as well.

[Skid]

Warm up - 500M row

Press
Bar-10
155-3
225-1,1, Heavy single - These went good but...
203-1,1, - Heavy back off - For some reason I totally weakened out on these lighter weights. Did 5 reps with a similar weight last week
181- 5, - light back off - Same with these, 3 reps less than last week.

Chins
BW warm up - did a few reps to warm up
BW + 35lbs
OH-4,
UH-5,5,

DB Flies
25-10,
40-10,10, - Really starting to like these.

Curls
DB 30-10 warm up
EZ Curl bar
110-10,10,

Ab wheel - 12

GHR
BW-5
Green Rogue band-10