Matt Moran's Training Log

[mattmoran]

Workout B today
Warmed up by riding my bicycle outside.
Did one set of body-weight squats before starting.
Front Squats, 5x5, 70lbs.
Overhead Press, 5x5, 55lbs.
Deadlift, 1x5, 115lbs.
Pull-ups, 6,5,4
Prone Bridge, 30 seconds
Side Bridges, 30 seconds each side.
Prone Bridge, 30 seconds.
Rode the bike back home.
15 minutes of stretching.


I'm a bundle of little aches and pains today, none of them significant, all of them annoying.
I woke up with really tight calves this morning. Undoubtedly the result of jogging yesterday.
My left shoulder has been bugging me since my last workout. I think maybe I went too low on the dips.
My right elbow is letting me know it's there. This has been an occasional problem since I broke it 5 years ago.
My right knee started to hurt after the bike ride, but it was fine again after the first set of squats. Maybe my bike seat needs adjusting.
Wow, I'm old.

Other than all that, I feel great!

[mattmoran]

Walked 3.8 miles, 55 minutes.
Stretched 10 minutes.

Most of my aches & pains are gone, or at least greatly diminished.
A good day.

[mattmoran]

At the station today.
Walked/Jogged 4.8 miles, 54 minutes. (Lots of laps in the parking lot behind the station. Glad I got that GPS for Christmas.)
Stretched 15 minutes.

[mattmoran]

Workout A today.

Warmed up on the treadmill, 5 minutes @ 6mph

bodyweight squats, 2x5
front squats, 1x3 @ 45 lbs.
front squats, 5x5 @ 75 lbs.

bench press, 5x5 @ 60 lbs.

inverted rows, heels on ground, 11, 7, 8

dips, 15, 11, 8

hanging hip raises, 1x12
vertical leg hip raises, 2x12

stretched 15 minutes.


Pretty good workout overall. I'm not sure what's going on with the inverted rows. I did more last time I did workout A. Maybe my form was better today so the exercise was harder? Or maybe it just wasn't a good day for inverted rows. I'll have to see next time.

I had an annoying pain in my left shoulder during the hanging hip raises, so I switched to http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaisePB.html. Seemed to work the abs just as well, without the shoulder issue.
I had thought the shoulder issue was from dips, but maybe it was from hanging from the bar?

[mattmoran]

Walked 3.8 miles, 55 minutes.
Stretched 15 minutes.

Left shoulder still tweaks a bit sometimes. I've been doing sets of shoulder dislocations throughout the day. I assume that's helping and not hurting, I can't really tell.

[americanadian]

Walked 3.8 miles, 55 minutes.
Stretched 15 minutes.

Left shoulder still tweaks a bit sometimes. I've been doing sets of shoulder dislocations throughout the day. I assume that's helping and not hurting, I can't really tell.

Give it time.

[mattmoran]

At the station today.
Walked/Jogged 5.6 miles, 61 minutes.
Stretched 15 minutes.

Pretty much pain free today. Left shoulder is still an issue, but better than yesterday.

Thanks for the encouragment americanadian. I'm patient.

[mattmoran]

Workout B today

5 minutes on the treadmill @ 6mph

Front Squats:
2x5 BW warmup
1x5 @ 45 warmup
5x5 @ 80

Overhead Press:
5x5 @ 60

Deadlift:
1x5 @ 125

Chin-Ups:
8,7,5

Prone Bridges:
35 seconds, center
35 seconds, each side
35 seconds, center.

Stretched 15 minutes

[mattmoran]

Walked 3.8 miles, 64 minutes.
Stretched 15 minutes.

[mattmoran]

At the station today. Walked/Jogged for 31 minutes, cut short. 2.85 miles, 31 minutes. No stretching (yet).

[mattmoran]

Never did end up stretching yesterday. Oh well. I guess I'm a slug.

Workout A today.

Warmed up on the treadmill 5 minutes @ 6mph.

I forgot to do warmup sets with the squats
Front Squats, 5x5 @ 85 lbs.

Bench Press, 5x5 @ 65 lbs. - this is still a joke, and not likely to be a serious workout for a long while.

Inverted Rows, 12, 10, 10. Better than last time, but still not as good as back on 3/14. I must have been cheating that day without realizing it.

Dips, 16, 14, 10. I feel like I kicked butt on dips. A little more and I can switch to 3x5 & add weights.

Hip Raises, 3x12.

Stretched 15 minutes.

All & all a good workout.

[mattmoran]

Walked 3.7 miles, 52 minutes.
Stretched for 15 minutes.

[mattmoran]

At the station today. To chilly out to jog outside.

Alternated walking & jogging on the treadmill for 60 minutes, 5.37 miles total.
Stretched for 15 minutes.

Looking forward to my SL workout tomorrow.

[mattmoran]

Workout B today.

Warmed up for 5 minutes on the treadmill, 6mph.

2x5 body weight squats
1x5 front squats @ 45 lbs.
5x5 front squats @ 90 lbs.

5x5 overhead press @ 65 lbs.

1x5 deadlift @ 135. No longer need to stack the weight on plates to get the right height. woot!

Pull-ups: 7,6,5

Prone Bridges:
1x40 seconds prone
1x40 seconds right side
1x40 seconds left side
1x40 seconds prone

Stretched for 10 minutes.


This was my 10th SL workout. I've been on this program for a month. I feel really good; no aches or pains to speak of. My lifts are good, my jogging is good. My body weight & body fat % haven't changed, but I feel more fit. Life is good.

[mattmoran]

Walked 3.7 miles, 69 minutes.
Didn't stretch though.

I did at least 5 sets of 5 parallel bar pull-ups throughout the day. Trying to work on my pull-ups & chin-ups.