A Distillation of Self » resistance training

Training Log - October 11, 2010

Posted by Philip on Oct 13. Filed under Daily Logs | No Comments

Afternoon Workout - 1220-1255
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 70 lbs
  - Set 2 - 7 reps with Smith Bar + 70 lbs
  - Set 3 - 7 reps with Smith Bar + 75 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 140 lbs
  - Set 2 - 7 reps with Smith Bar + 145 lbs
  - Set 3 - 7 reps with Smith Bar + 145 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 7 reps with 60 lb Barbell
- Deadlift
  - Set 1 - 7 reps with 65 lb Dumbbells
  - Set 2 - 7 reps with 65 lb Dumbbells
  - Set 3 - 7 reps with 65 lb Dumbbells

Training Log - October 4, 2010

Posted by Philip on Oct 5. Filed under Daily Logs | No Comments

Afternoon Workout - 1050-1130
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 70 lbs
  - Set 2 - 7 reps with Smith Bar + 70 lbs
  - Set 3 - 7 reps with Smith Bar + 75 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 140 lbs
  - Set 2 - 7 reps with Smith Bar + 145 lbs
  - Set 3 - 7 reps with Smith Bar + 145 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 7 reps with 60 lb Barbell
- Deadlift
  - Set 1 - 7 reps with 65 lb Dumbbells
  - Set 2 - 7 reps with 65 lb Dumbbells
  - Set 3 - 7 reps with 65 lb Dumbbells
- Pull-Ups
  - Set 1 - 3
  - Set 2 - 2.5
  - Set 3 - 1.5

Training Log - September 27, 2010

Posted by Philip on Sep 27. Filed under Daily Logs | No Comments

Afternoon Workout - 1220-1255
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 60 lbs
  - Set 2 - 7 reps with Smith Bar + 70 lbs
  - Set 3 - 7 reps with Smith Bar + 75 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 130 lbs
  - Set 2 - 7 reps with Smith Bar + 140 lbs
  - Set 3 - 7 reps with Smith Bar + 140 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 5 reps with 60 lb Barbell
- Stiff-Legged Deadlift
  - Set 1 - 7 reps with 60 lb Dumbbells
  - Set 2 - 7 reps with 65 lb Dumbbells
  - Set 3 - 7 reps with 65 lb Dumbbells
- Pull-Ups
  - Set 1 - 7 reps with machine help at 6
  - Set 2 - 5 reps with machine help at 6
  - Set 3 - 4 reps with machine help at 6

Notes: Solid workout. Mid-back feeling tighter than usual — specifically near T8 to T10 — seems like it might be at the lower origins of the trapezius, or perhaps the upper origins of the lat, or some combination. The tension is fairly normal for me, but it seemed to have been subsiding after the yoga session last week. Now it has returned over the weekend. It’s most noticeable during deep breaths into the back and ribcage, as well as during deep spinal twists and beckbends. Other than that, feeling quite free and strong.

Training Log - September 20, 2010

Posted by Philip on Sep 21. Filed under Daily Logs | No Comments

Afternoon Workout - 1220-1255
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 60 lbs
  - Set 2 - 7 reps with Smith Bar + 60 lbs
  - Set 3 - 7 reps with Smith Bar + 60 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 110 lbs
  - Set 2 - 7 reps with Smith Bar + 120 lbs
  - Set 3 - 7 reps with Smith Bar + 120 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 60 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 5 reps with 60 lb Barbell
- Pull-Ups
  - Set 1 - 7 reps with machine help at 7
  - Set 2 - 7 reps with machine help at 6
  - Set 3 - 4 reps with machine help at 5

Notes: The knee held up great to the sand volleyball over the weekend, so I figured I would try again with the workout cycle. I did skip the bent-leg deadlift so as not to stress the knee too much. I’ll see how it feels tomorrow and proceed accordingly.

Training Log - September 13, 2010

Posted by Philip on Sep 14. Filed under Daily Logs | No Comments

Afternoon Workout - 1220-1255
- DJM Warmup
- Bench Press
  - Set 1 - 7 reps with Smith Bar + 50 lbs
  - Set 2 - 7 reps with Smith Bar + 50 lbs
  - Set 3 - 7 reps with Smith Bar + 50 lbs
- Squat
  - Set 1 - 7 reps with Smith Bar + 90 lbs
  - Set 2 - 7 reps with Smith Bar + 110 lbs
  - Set 3 - 7 reps with Smith Bar + 120 lbs
- Standing Shoulder Press
  - Set 1 - 7 reps with 50 lb Barbell
  - Set 2 - 7 reps with 60 lb Barbell
  - Set 3 - 7 reps with 60 lb Barbell
- Dumbell Deadlift
  - Set 1 - 7 reps with 55 lb dumbells
  - Set 2 - 7 reps with 60 lb dumbells
  - Set 3 - 7 reps with 60 lb dumbells
- Pull-Ups
  - Set 1 - 7 reps with machine help at 8
  - Set 2 - 7 reps with machine help at 7
  - Set 3 - 7 reps with machine help at 6