Strength » FSL

Training Log: Squat

admin — Sun, 23 Feb 2014 20:25:52 +0000

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

325 x 5

370 x 3

410 x 1

Assistance work:

FSL – Squat:

325 x 10 x 1 (Meh..)

Things just felt heavy again.

Training Log: Bench Press

admin — Sat, 22 Feb 2014 06:17:41 +0000

Shoulder stretch w/ band, roller

Warm up sets

Working sets:

210 x 5

240 x 3

270 x 1

Assistance work:

FSL – Bench Press:

210 x 10 x 1

Tricep push downs (red band)

Things felt pretty terrible this session, but it’s been a rough week at work so whatever. Glad for the weekend.

Tonight the big man and I watched a few more episodes of Vikings so he’s caught up for season 2!! Best show ever.

Training Log: Deadlifts

admin — Wed, 19 Feb 2014 03:46:54 +0000

shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

365 x 5

415 x 3

465 x 1

Assistance:

FSL – Deadlifts:

365 x 7 x 1 (not very good)

Overall was pretty tired, but happy to get out and train.

Training Log: Push Press

admin — Fri, 14 Feb 2014 02:18:31 +0000

shoulder stretch w/ band, roller

Warm up sets

Working sets:

165 x 5

185 x 3

205 x 1

Assistance work:

FSL – Push Press:

165 x 11 x 1

curls

tricep pushdowns (red bands)

Kettlebell swings

Not great, but happy to get out there and train. Got in some conditioning w/ the KB tonight as well, which made me realize how much more I need to get in my conditioning….

Training Log: Squat

admin — Tue, 11 Feb 2014 04:56:17 +0000

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

305 x 3

345 x 3

390 x 3

Assistance work:

FSL – Squat:

305 x 15 x 1 (improvement over last week)

The big man came out to do some jump rope and hang out with me, which is definitely why I pushed through w/ 15 reps on the First Set Last assistance. He’s a great motivator!

Training Log: Bench Press

admin — Sat, 08 Feb 2014 20:23:30 +0000

Shoulder stretch w/ band, roller

Warm up sets

Working sets:

200 x 3

225 x 3

255 x 3

Assistance work:

FSL – Bench Press:

200 x 13 x 1

Barbell rows

curls

Tricep push downs (red band)

Not a great training session, but just OK. Today the big man has his first meeting with a Toastmasters Youth Leadership Program today. Looking forward to seeing what they learn.

Training Log: Deadlifts

admin — Fri, 07 Feb 2014 02:41:56 +0000

shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

340 x 3

390 x 3

440 x 3

Assistance:

FSL – Deadlifts:

340 x 13 x 1 (better than last week)

hanging leg raises

Deadlifts were a good way to end the day.

Training Log: Push Press

admin — Thu, 06 Feb 2014 00:28:37 +0000

shoulder stretch w/ band, roller

Warm up sets

Working sets:

155 x 3

175 x 3

195 x 3

Assistance work:

FSL – Push Press:

155 x 14 x 1

Worked from home today and have things to do this evening, so I got in my training session during a lunch break between meetings. Didn’t have time for extra assistance work, but was much better than waiting another day to train.

Training Log: Squat

admin — Sun, 02 Feb 2014 21:40:08 +0000

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

280 x 5

325 x 5

370 x 5

Assistance work:

FSL – Squat:

280 x 15 x 1

straight-leg deadlifts

abs (ball)

Finished w/ week one.

Training Log: Bench Press

admin — Sat, 01 Feb 2014 02:32:18 +0000

Shoulder stretch w/ band, roller

Warm up sets

Working sets:

185 x 5

210 x 5

240 x 5

Assistance work:

FSL – Bench Press:

185 x 15 x 1

Barbell rows

curls

Tricep push downs (red band)

The big man also came out to do some jump rope, while I trained. Dawn took a long walk to the grocery store, then when she got back, we got out the punching pad and they had fun with that.