Labrat's Training Log

[Labrat]

Day 54 - 16 July 2009

Squat - 5x5 - 170 lbs.
OHP - 5x5 - 105 lbs.
Rack pulls - 5x5 - 265 lbs.
Pull-ups - 3x5 - 7.5,15,25 lbs.
Reverse Crunches - 3x35

Felt pretty good this morning. I tried to take only 45 seconds of rest between each set. That worked until the 4th and 5th sets of DLs. Ugh. I actually did neutral grip pull-ups... which feels like cheating, but I wanted to go easy on my sore elbow. It was a success, I suppose, since I had no aching in my arm during or after the workout. Next week, I am going on vacation and will have to resort to running, push-ups, and some ab wheel. I'll probably re-do the 2nd week of my SL advanced workout.

[Labrat]

Day 55 - 18 August 2009

Squat - 3x5 - 185 lbs.
Bench - 3x5 - 135 lbs.
BB Row - 3x5 - 135 lbs.
Dips - 15, 10,10
Rev. Crunches - 3x20

Pretty much starting over after a week's vacation and about three weeks of household nightmare. All is (seemingly) well now. Had a flea outbreak (apparently I should be treating our 'indoor' cats who sometimes escape to the garage... oops). Followed our vacation with a few days in a hotel, then spent most of my free time vacuuming and washing every piece of fabric in the house multiple times. Back at it in the gym now. Felt ok, tried to go easy and get back into the groove.

[Labrat]

Day 56 - 20 August 2009

Squat - 3x5 - 195 lbs.
OHP - 3x5 - 95 lbs.
Rack pulls - 1x5 - 275 lbs.
Chin-ups - 3x5 - 10 lbs.
Reverse Crunches - 3x30

My legs were killing me, but I managed the squats once the blood got pumping. OHPs felt very solid. Rack pulls were tough as my legs and lower back started aching. All in all, a decent workout on my way back to my old routine.

[Labrat]

Day 57 - 22 August 2009

Squat - 3x5 - 205 lbs.
Bench - 3x5 - 145 lbs.
BB Row - 3x5 - 135 lbs.
Dips - 3x5 - 25, 35, 45 lbs.
Rev. Crunches - 3x30

Squats were really tough on the 2nd and 3rd sets. I was a little too optimistic about how I'd bounce back. Might fail 215 next week. Sore and no possibility of a nap this afternoon. Bummer.

[Labrat]

Day 58 - 25 August 2009

Squat - 3x5 - 215 lbs.
OHP - 3x5 - 115 lbs.
Rack pulls - 1x5 - 295 lbs.
Pull-ups - 3x5 - 20 lbs.
Reverse Crunches - 3x35

Legs are fine now... but my back was aching. I'm not motionless on the floor, but I'll need to do plenty of stretching, massage, etc. The reverse crunches were painful. I think I need to add some hanging knee raises.

[Labrat]

Day 59 - 15 September 2009

Squat - 3x5 - 135 lbs.
Bench - 3x5 - 135 lbs.
Cable Row - 3x5 - 150 lbs.
Dips - 3x5 - 25 lbs.
Rev. Crunches - 3x25

[Labrat]

Day 59 - 17 September 2009

Squat - 3x5 - 185 lbs.
OHP - 3x5 - 95 lbs.
Rack pulls - 1x5 - 225 lbs.
Pull-ups - 3x5 - 15 lbs.
Rev. Crunches - 3x30

[explosive]

This is a dedicated log !

[Labrat]

Day 61 - 22 September 2009

Squat - 3x5 - 185 lbs.
Bench - 3x5 - 155 lbs.
Inv Row - 3x5 - 45 lbs.
Dips - 3x5 - 45 lbs.
Rev. Crunches - 3x30

Probably could have upped my squats today to "get back on track," but after so much inconsistency I am not going to rush and have to deal with a stupid injury as well. Felt pretty good. Fortunately for my kids, but unfortunately for my workout plan, we are going to Disney over the weekend. I'll get in a Thursday workout, but not Saturday and Tuesday.

@explosive - Thanks. I've been inspired by other folks who kept on posting through injuries, illnesses, and vacations... just like me. I thought about quitting (the forum entries, not working out) when I missed so many workouts over the summer. Pressing on...

[Labrat]

Day 62 - 6 October 2009

Squat - 3x5 - 185 lbs.
Bench - 3x5 - 155 lbs.
Cable Row - 3x5 - 150 lbs.
Dips - 3x5 - 25 lbs.
Rev. Crunches - 3x30

[Labrat]

Day 63 - 8 October 2009

Squat - stopped during warmups... pulled hammy
OHP - 3x5 - 95 lbs.
Pull-ups - 5,5,4 - 15 lbs.
Rev. Crunches - 3x30

Not sure what I did... normal warmup routine and my right hamstring just flared up really bad on me. I'd been sick for about a week and felt pretty fatigued in general. Still, that was disappointing. Felt really weak on the OHPs. Took a huge step backward this summer with all my missed workouts. Onward and upward, I suppose. Another trip on Sunday... hope to get a Tuesday workout in, but most hotels these days only have cardio equipment.

[Labrat]

Day 64 - 17 October 2009

Squat - 3x5 - 185 lbs.
Bench - 3x5 - 155 lbs.
Cable Row - 3x5 - 140 lbs.
Dips - 3x5 - 35 lbs.
Rev. Crunches - 3x30

Another trip... I did do 4x25 push-ups and 3x30 crunches... but I hate missing squats. This program has me addicted. I want to get back over 225... oh well, got to develop some consistency again. At least no more imminent travel plans.

[Labrat]

Day 65 - 20 October 2009

Squat - 3x5 - 205 lbs.
OHP - 5,5,4 - 115 lbs.
Rack pulls - 1x5 - 275 lbs.
Chin-ups - 3x5 - 20 lbs.
Rev. Crunches - 3x30

[Labrat]

Day 66 - 22 October 2009

Squat - 3x5 - 225 lbs.
Bench - 3x5 - 165 lbs.
BB Row - 3x5 - 135 lbs.
Dips - 3x5 - 45 lbs.
Rev. Crunches - 3x30

After a horrible summer (as far as lifting consistently goes), I feel like I'm back to where I was. Easier to keep it up with less travel.

[Labrat]

Day 67 - 24 October 2009

Squat - 3x5 - 235 lbs.
OHP - 3x5 - 115 lbs.
Rack pulls - 1x5 - 315 lbs.
Chin-ups - 3x5 - 20 lbs.
Rev. Crunches - 3x30

PR on squats. Felt really solid, too. I went in the afternoon versus 5:30 am. Hopefully I'll be up for another 10 lbs. on Tuesday morning. I was about to move to Intermediate/Advanced SL or some other program and kept getting derailed by illness, injury, and travel. Hoping to get back to my previous 3x5 PR's then changing it up.