Skid (Marc's) Log

[Skid]

Warm up - 500M row

Good to see the site back up!

And good to see you back at it too!

Thanks Ben!

Warm up - 500M row

Went mountain biking yesterday. Trail conditions were as good as I've seen. I'm lucky to live in a community where the local government spends almost $100k a year maintaining the most popular trails. My cardio is much better as the climb up the mountain is getting easier all the time.

Squats - been adding 10 pounds per week on these since getting off nights.
bar-10
155-5
265-3
375-1
419-3 - Work set - a rep or two in the tank
298-10 - back off set -

Calf raises
188-10,10,

Bench
Bar-10
155-5
265-1
325-1 - Heavy single
242-10 - Back off set

DB Row
55-10
120-7 - my 120 pound dumbbells are the hexagonal type with the fat tapered handles. The hexagons are good at the lighter weights but I find them difficult to hold with 120 pounds, especially with my right hand where I injured a finger years ago. Plus they are hexagonal and want to roll to the flat side which messes up my grip. I'm going to sell these and make my own 120 pound dumbbells with 1" handles and 10 pound plates.

DB Curl
20-10
40-12 - rest 15 seconds then
35-12

[Skid]

Warm up - 500M row

Had a higher stress day today giving presentations to senior executives. They went well but I had lower energy for my workout.

Deadlift
155-5
265-3
375-1
458-3 - These felt very heavy today.

Shrugs
348-10,10,

Dumbbell incline bench
65-10
120-4
95-10

Chins
BW + 15
Overhand-6
Underhand-6 - then dropped the weighted belt and immediately did
BW-6

Curls
DB - 25-10 (did these with the incline dumbbell presses to warm up for chins)
EZ Curl bar
110-10,10, very short rest and then did
DB - 35-7

[Skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
430-3 - Heavy triple
310-10 - Back off set

Calf raise
165-12,12

Bench
Bar-10
155-5
265-1
330-1 - heavy single
352-1 - added sling shot - went fast
250-10 - back off set

Dumbbell Row
55-10
105-12

Dumbbell Curl
45-10,10

[Skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
463-3

Shrugs
309-10,10,

Incline dumbbell press
65-10
120-2 - really sucked on these today for some reason
105-8

Chins
BW + 30
Overhand - 5
Underhand - 6

Curls
DB
25-10
EZ Curl bar
110-10,10,
DB
40-10

[Skid]

Warm up - 500M row

Today is a stat holiday here in Canuckistan for some old dead British queen (Victoria), so got to do an earlier workout today instead of after work.

Squat
Bar-10
155-5
265-3
375-1
441-2 Heavy double
397-5 - heavy back off - Bonus workout - On my fourth rep I had to take a step forward as I lost my balance. Unknowingly I got too close to the rack uprights and on the 5th rep caught the bar under the left bench press setting which is just above parallel. I had to go back down and then up to finish the set.
320-10 - Light back off

Calf raise
188-10,10,

Bench - Still weaker than I'd like. May have to add another bench session later in the week as 1x/week may not be enough.
Bar-10
155-5
265-1
336-1 - heavy single
358-1 - with sling shot
287-5 - Heavy back off
254-10 - light back off

1 arm row
DB - 65-10 warm up
Kettle bell - 123-5 - The kettle bell allows more range of motion than a big dumbbell which hits the shoulders

DB curls
25-10 - warm up
50-10 - Heavy set - rested 30 seconds then did:
40-10 - light set

[Skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
440-1
474-2 - Heavy set
375-5 - easy back off

Shrugs
265-12,12,

Bench - added a quick sling shot bench session to today's training
bar-11
155-5
265-1
Added sling shot
353-2

Dumbbell incline bench
120-5
105-7

Chins
BW + 35
Overhand - 4
Underhand - 5

Curls
DB 30-10 warm up
EZ curl bar 110-12,12 then rested 30 seconds and finished with
DB 35-12

[Skid]

Had a very late workout today as I travelled to Vancouver to attend my oldest son's convocation for graduating with a BSc honours at UBC. Proud dad moment! Had dinner in the city with the family and then got home late and didn't have too much energy left today for my workout. Plus I rushed through it to get done before it was too late in the evening.

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
447-2 - 2nd rep moved slow...
403-3 - should have been 5 but no energy. will repeat next monday
326-10

bench
155-5
265-1
330-1
363-1 with slingshot
292-5
260-8

1 arm row
55-10
123-8 with kettlebell

curls
45-10

[Skid]

warm up - 500M row

Had a late start tonight and had to cut the workout off early so only did a couple exercises

Deadlift
155-5
265-3
375-1
485-1 Heavy single
396-5 Back off, felt light

Shrugs
296-12

Bench
bar-10
155-5
265-1
330-1 Heavy single
330-3,3, added slingshot and did triples

[Skid]

Warm up - 500M row

Squat
bar-10
155-5
265-3
375-1
452-1 - heavy single
405-5 - heavy back off
331-10 - light back off

Calf raise
90-12

Bench
Bar-12
155-5
265-1
341-1 - heavy single
363-1 - added slingshot for overkill
297-5 - heavy back off
260-8 - light back off

1 arm row
65-10
123-10 - used kettlebell

Dumbbell Curl
50-10 - rested 30 seconds then
35-10

[Skid]

Short workout today

Warm up - 500M row

Deadlift
155-5
265-3
375-1
440-1
407-5

Shrugs
265-12

Bench
Bar-10
155-5
265-1
330-1
305-3
265-6,7,

[Skid]

Warm up - 500M row

Squat
Bar-10
155-5
265-3
375-1
458-1 - Heavy single
408-3 - on the 3rd rep of a planned 5 I got a pain in my right hamstring. Stopped after that. May have a slightly tweaked hamstring.
265-1 - Dropped some weight just to see how my hamstring felt and decided not to do my last set. Hopefully this is just a minor pull or tweak. I've had my right hamstring tear twice previously so will be careful here.

Calf raise
155-15 - just maintenance on these as usual. Not trying to build my calves but to prevent plantar fasciitis which has been fully successful since doing these.

Bench - did extra long pause on these
Bar-10
155-5
265-1
352-2 - Used slingshot for this set
286-5
265-6

1 arm row with kettle bells
70-10
123-11

Dumbbell curls - The most important exercise for a man...
20-10
25-10
30-10
35-10
40-10
45-10

[Skid]

Warm up - 500M row

I did get a small tear in my hamstring which is a bit painful, but it's not too bad and I'm still able to lift fairly heavy. I've lost some pull off the floor today so dialled it back a little with the deadlifts .

Deadlifts
155-5
265-3
375-1
440-1
375-5

Shrugs
265-15

Spoto presses- new exercise
bar-15
155-5
265-5,5,5, - started off easy on these

Chins
Bodyweight
OH-10
UH-10

Incline dumbbell press
65-10
105-7

Curls
Dumbbells
25-10,10, - did these as warm up for chins
EZ curls - finished the day with these
110-10,10, rested a few seconds then did
Dumbbell
35-10

[Skid]

Warm up - 500M row

My hamstring seems to have healed up over the weekend. Didn't even feel it slightly with squats today.

Squats
Bar-10
155-5
265-3
375-1
463-1 - heavy single
408-5 - heavy back off
337-10 - light back off

Calf raise
199-13

Comp Bench
Bar-15
155-5
265-1
330-1
Added sling shot
352-2
Removed sling shot
292-5 - heavy back off
265-9 - light back off

1 arm row with kettle bell
70-10
123-7

DB Curls
25-10
40-10

[Skid]

Warm up - 500M row

I haven't been mentioning this lately but have been my usual mountain biking once per week and went last night. Basically 45-50 minutes of cardio on the climb and a 10-15 minute descent. The cardio can get pretty intense; I should track my heart rate sometime.

Deadlift
155-5
265-3
375-1
440-1
485-1 - Heavy single
414-5 - back off set

Shrugs
265-15,15,

Spoto Bench - Did these last Thursday and had some DOMs the following day despite benching regularly. The constant tension that these put on the chest was something I wasn't used to.
Bar-20
155-10
270-5,5,5, - This isn't too heavy of a normal/paused bench for me, but doing it Spoto style makes this much more difficult.

Chins
BW + 25
OH-5
UH-6

Incline dumbbell press
65-10
95-10

Curls
Dumbbell - did these to warm up for chins
25-10
30-10

The curls below were my final exercise for the day.
EZ curl bar
115-10,12, - after the last last set I rested 20 seconds then did
Dumbbell
30-20 - for the final bicep pump

[Skid]

Warm up - 500M row

Squat
155-5
265-3
375-1
469-1 - Heavy single
414-3 - Heavy back off - Was planning on 5 but body said stop at 3
342-10 - light back off -

Calf raise
199-15

Bench - left a few reps in the tank on these. Right shoulder's a bit sore from benching, but also from waxing my car of all things.
bar-20
155-5
265-1
330-1 - heavy single
358-1 - Used sling shot (this set only)
297-3 - Heavy back off
265-5 - light back off

1 arm row with kettle bells
70-10
123-10

Dumbbell curls
40-10
45-10 rested 15 seconds then did
30-12

[Skid]

Warm up - 500M row

Did mountain biking yesterday. Easiest climb yet this year. Cardio/muscular endurance improving.

Conv. Deadlift
155-5
265-3
375-1
440-1
491-1 - Heavy single
419-5 - Back off set

Shrugs
309-12,12

Spoto Bench - I do my own version of this, stopping and inch from touching my chest and stopping 2-3 inches from lockout. This keeps constant tension on my chest, allows me to use lighter weights to take some strain off my sore R shoulder
Bar-20
155-5
275-5,5,5, Started with narrow bench grip then medium, then wide for 3rd set.

Chins
BW + 35
OH-4
UH-5

Incline dumbbell bench
65-10
105-5 - stopped short as these bothered my shoulder a bit

Curls
Variety...

[Skid]

Warm up - 500M row

Squat
bar-10
155-5
265-3
375-1
474-1 - heavy single
414-5 - heavy back off
348-10 - cardio

Calf raise
205-16

Bench
Bar-20
155-5
265-1
335-1 heavy single
363-1 heavy single with sling shot (this set only)
297-5 heavy back off
264-7 - less heavy back off with close grip

DB curls - did these between bench sets
25-10
30-10
35-10
40-10
45-10

Kettle bell 1 arm row
70-10
123-10

[Skid]

Warm up - 500M row

Long day at work, late start to my workout.

Deadlift
155-5
265-3
375-1
440-1
495-fail - just didn't feel it today
425-5 - At least these went easy

Shrugs
315-12,12

Spoto Bench
Bar-20
155-5
200-5
282-3,3,3, was supposed to be 5's but cut it back to 3's. went narrow, medium, then wide grip
200-12 - did a light back off

Chins
35-5,6, overhand and underhand grip

Incline dumbbell bench (spoto style)
65-10
85-10 - went light on these

Curls
Dumbbell
25-10
30-10 - did these first two sets while benching to warm up for chins
EZ Curl bar
115-10,10, rested for 10 seconds and then
Dumbbell
35-10, then immediately
25-5 for the pump

[Skid]

Warm up 0 500M row

Squat
bar-10
155-5
265-3
375-1
440-1
480-1 - heavy single
418-5 - heavy back off
353-10 - cardio

Calf raise
265-8,10,

Bench
Bar-20
155-5
265-1
341-1 - heavy single
369-1 - used sling shot for this set only
303-4 - heavy back off
265-8 - light back off - used close grip

Kettle bell 1 arm row
70-10
123-12

DB curl
25-10
30-10
35-10
40-10 (super-setted to this point with bench sets)
45-10 - did these after kettlebell rows
30-10 - did these immediately after the set with 45's

[Skid]

Warm up - 500M row

Hardly slept last night due to bear issues with my bee hives. Busted through the electric fence, through the stucco wire around the bee house, tore apart the hive boxes eating larvae and honey. Every time the dogs barked I woke up to deal with them, but they would disappear into the bush. Then, crazy busy full on day at work today. Decided a deload was in order for my workout today.

Deadlift
155-5
265-3
375-1
440-1
375-5

Shrugs
265-12

Spoto Bench (no lockout/continuous tension)
bar-20
155-5
220-8
200-13

Chins with BW
oh-5
uh-5

Incline dumbbell bench
75-10

Seated DB curls
25-10
30-10