Skid (Marc's) Log

[Skid]

Warm up - 500M row
I finished up 4-12 hour night shifts at 6am this morning. Slept about 5 hours, then went about my day.

Squat
Bar-5
155-5
265-3
375-1
440-1 - This was going to be my last warm up single but called it there. Didn't have much more in me today.
408-5 - Heavy back off - deloaded a bit from previous workout
315-10 - Light back off - Increased weight here from previous workout

Calf raise
177-12,12

Bench
Bar-10
155-5
265-1
352-1 - Heavy single same as last week
308-3 - Heavy back off - Increased weight from last workout. - was supposed to be 5 but didn't want to struggle
254-10 - Light back off - Increased weight from last workout

Dumbbell 1 arm row
55-5 warm up
120-5,6, - One thing I don't like about my hex dumbbells is the wider diameter grip they have; It makes it hard to grip for rowing due to the increased diameter of the bar which is 1 5/16" diameter vs 1" on my other dumbbells. The wider grip is fine for pressing, but for pulling it's harder to grip. If nothing else this should increase my grip strength.

[Skid]

Warm up - 500M row

OH Press
Bar-10
155-2
223-1 Heavy single - Took a big breath before I unracked it, held my breath through the lift and nearly passed out by the time I racked it.
201-3 - heavy back off
168-7 - Light back off

Chins
Overhand
55-3,
25-6
Underhand
55-3
25-7

Flies
35-5
65-10,11

Curls
Dumbbells
35-12
EZ Curl bar
110-10,10

Ab wheel - 12,12,

GHR with blue rogue band - 10,10,

[Skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
485-2 - Heavy set - Moved well today
447-5 - Back off

Shrugs
375-10,10,

Snatch grip high pull
173-10,10,

Dumbbell Inline bench at 40 degree incline
85-5
120-1,4, For some reason I couldn't keep a good bar path with my right arm. These weights are very bulky so that could be the issue.
95-15 - Felt light after the 120's

Dips
BW-5
76-6,6,

[Skid]

Warm up - 500M row

Squat
Bar-5
155-5
265-3
375-1
440-1
490-1 - Heavy single - Getting close to 500! Video below
421-5 - Heavy back off
321-10 - light back off


Calf raise
199-10,10,

Bench
Bar-10
155-5
265-1
354-1 - heavy single
308-4 - heavy back off
260-10 - light back off

1 arm Dumbbell Row
55-5
120-8,10,

[JohnHelton]

Looking strong, Skid!

[Skid]

Thanks John!

Did a quick workout today. Only did 1 or 2 sets of the accessories

OH Press
Bar-10
155-2
227-1 Heavy single
201-2 Heavy back off - Didn't have much strength today
167-7 Light back off

Chins
BW-10,8 - Did these in a hurry. Actually did the whole workout in a hurry.

Flies
35-10
50-10 - did these lighter than usual and only one set

Curls
DB
35-10
EZ Curl bar
110-10

[Skid]

Warm up - 500M row

Trap bar deadlift - My lower (lumbar) back was a bit sore today so I used the trap bar as it is easier on my back. If my back feels good going forward I will alternate these weekly with regular deadlifts.
165-5
275-3
385-1
451-5

Trap bar shrugs
385-5,6, These seem harder than regular barbell shrugs. Pulling from a slightly different angle I guess and no straps which I normally use for shrugs.

Dumbbell incline bench at 40 degree incline
75-7
120-6
105-10

Dips
BW-5
81-5,7, - These are getting hard now. My arms were trembling on the last couple reps on the second set.

[Skid]

Warm up - 500M row

Just finished my 4 day block of 12 hour night shifts. Slept maybe 4 hours each day all week and today. Decided to take a bit of a deload and do a heavy triple instead of a heavy single, and then do lighter back off sets.

Squats
155-5
265-3
375-1
441-3 - heavy triple
408-5 - heavy back off
326-10 - light back off

Calf raise
155-12,12,

Bench
bar-10
155-5
265-1
319-3 - heavy triple
297-5 - heavy back off
265-9 - light back off - couldn't quite squeeze out 10

1 arm dumbbell row
55-5
120-10 - 1 set was enough. ran out of energy...

[Skid]

Warm up - 500M row

Missed my mid-week workout since I was pretty sick with a cold/flu/Omicron/god knows what. Night shifts do not agree with me as it completely messes with my circadian rhythm. I don't particularly like getting up at 4:45 am for days shifts either. This should be be the last month of these 12 hour shifts.
Took a 25% deload today on everything since I'm just starting to get back to normal.

Deadlift
155-5
265-3
375-6

Shrugs
265-10,10,

Snatch grip high pulls
155-10,10,

Dumbbell incline bench
50-10
95-10

Dips
Skipped these.

[Skid]

Warm up - 500M row

Have Covid, not sure what variety but test positive on the antigen test. Normally I wouldn't bother to get tested unless I was dying but my kids got free test kits from school. Wife is positive too.

Weak as a lamb but still did a light workout.

Warm up - 500M row

Squat
Bar-5
155-5
265-3
375-2 - Could have done 1 or two more but surprised how weak I am comparatively

Calf raise
155-10

Bench
Bar-10
155-5
265-5 called it there

Dumbbell row
5-10

[JohnHelton]

I hope you recover quickly, Skid.

[Skid]

I hope you recover quickly, Skid.

Thanks John!

Covid's no joke as I've been pretty weak over the past few days with a bad phlegmy cough (Gross, I know). I haven't been too bad though, but my wife feels out of breath so I think she has it worse than me.
Been feeling a bit better now so did a light, 1 set workout today to try to keep some of my gains

Warm up - 500M row - This left me a bit out of breath which isn't normal.

Deadlift
155-5
265-3
375-7 - Definitely had more in me but didn't push it.

Shrugs
265-10

Snatch grip high pulls
155-10

Incline dumbbell press
50-10
105-7

[Skid]

Feeling better now but still some lingering fatigue. I've actually lost almost 10 pounds since I got sick.

Went for my first mountain bike ride of the year yesterday. Actually didn't do too bad on the climb considering my lungs aren't 100%. Had to stop and push my bike a few times on the steep sections but the heavy breathing helped clear out my lungs and sinuses a bit.

Today:

Warm up - 500M row

Squat
Bar-5
155-5
265-3
375-1 - This last warm up felt a bit hard so didn't go much heavier for my work set.
385-5 - Left a few reps in the tank
265-10

Calf Raise
155-10, 10,

Bench
Bar-10
155-5
265-5,5, This seemed heavy enough for today

Dumbbell row
55-5
95-7,7,

[Skid]

Warm up - 500M row

I was supposed to do my deadlift workout today, but all this shift work had me thinking today was squats. Oh well, did squats and bench again today

Squats
bar-5
155-5
265-3
375-1
397-4 - left one in the tank
276-10 - back off set

Calf raise
166-12,12

Comp Bench
Bar-10
155-5
275-5,5, Still quite weak on the bench. Was going to rep out the last set but didn't have much more. Because of all the weight I've dropped I've lost quite a bit of strength on the bench.

DB row
55-5
105-7,7,

DB curls
30-12
35-10

[Skid]

Quick workout today as I have a 12 hour night shift ahead of me. Supposed to be done shift work this month but it's been extended another month

Warm up - 500M row

Deadlift
155-5
265-3
375-1
385-5 - Kept it light today

Shrugs
275-10,10,

Incline DB press
65-6
105-11

Curls
DB 30-10
EZ curl bar - 110-10

[Skid]

Warm up - 500M row

Finished my night shifts this morning. Hopefully never have to do them again!

Squat
bar-5
155-5
265-3
397-5 - work set
287-10 - back off set

Calf raise
187-10,10,

Bench
Bar-10
155-5
265-1
330-F - Still weak on bench.
330-2 - Pissed off so added sling shot
265-6 - Heavy back off (no slingshot)
225-10 - Light back off

Dumbbell Row
55-6
105-10 - just 1 set

Dumbbell curls
35-10
40-10 - Did this set hammer curl style
30-10
220-10

[Skid]

Warm up - 500M row

I'm just doing bare minimum maintenance type workouts for now. With the nice weather I'm too busy doing things around my farm + work is very demanding as well.

Deadlift
155-5
265-3
375-1
440-4 - Didn't try for a 5th but maybe had it.

Shrugs
309-10,10,

Dumbbell incline press
60-6
105-8

Curls
Dumbbell
35-10
EZ Curl bar
110-10,10,

[Skid]

Warm up - 500M row

Good to see the site back up!

Back to my normal Monday to Friday schedule again today so can get back into a semblance of a routine.

Squats
Bar-10
155-5
265-3
375-1
408-3 Heavy work set
287-10 - light back off

Calf raise
177-12,12,

Bench
Bar-10
155-5
265-1
320-1 - Heavy single
282-5 - Heavy back off
238-10 - light back off

DB Row
55 -10
105-11

DB Curl
20-10
40-11
35-12

[Skid]

Warm up - 500M row

Deadlift
155-5
265-3
375-1
452-3

Shrugs
342-10,10,

Dumbbell incline press at 35 degrees
55-10
105-11
85-14

Chins @ BW
OH-7
UH-8

Curls
DB - 20-10 did these while dumbbell pressing to warm up the biceps for chins
EZ curl bar
110-10,12, after second set rested maybe 15 seconds and then did:
DB - 30-12 for the final bicep burn

[BenM]

Warm up - 500M row

Good to see the site back up!

And good to see you back at it too!