Servo's log

Discussion in 'Training Logs' started by Servo, Nov 8, 2016.

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  1. Servo

    Servo

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    Yesterday, 11/7/16:

    Biked to gym
    Bench 250 lbs: 3; 2; 3
    Squat 325 lbs: 3; 2; 1
    Chinups: 7; 7; 6
    Front ab machine set to 95 lbs: 15; 15
    Biked back home

    Currently paleo dieting. Getting sugars from fruits and honey in my morning coffee. I won't be keeping a cheat day because I find I have enough opportunities to cheat naturally (work functions; grabbing a beer with a friend or a wench, etc.)
     
  2. Dolph

    Dolph

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    Yes
     
  3. Son of Odin

    Son of Odin

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    That's not a bad plan. Being in industrial sales I have similar "cheat" circumstances. Do you take in any carbs before the gym?
     
  4. Iron

    Iron

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    I find that if I cheat on my eating it makes it harder. I do much better when I don't cheat at all.
     
  5. Forney

    Forney

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    Does anyone else expect a thread called a 'Servo log' to contain nothing but arcane computer code?
     
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  6. Winbot

    Winbot Administrator

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    That's the upcoming Dwarf Fortress thread
     
  7. Servo

    Servo

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    Yes I wake up early AF drink coffee with honey and cream then eat a banana and go to the gym. Carbs.
     
  8. Servo

    Servo

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    Wednesday, 11/09:

    Deadlift: 350 lbs: 1
    Side-ab machine: 85 lbs: 15; 15
    Dumbbell Front/Side Raises: 15 lbs: 20; 20 (also did some work with 20 lb dumbbells)

    Friday, 11/11

    Biked to gym
    Press: 140 lbs: 5; 1; 1
    Squats: 325 lbs: 2; 1; 1
    Pullups: 6; 6; 5
    5 minutes HIIT on row machine; 5 minutes cool down walk on treadmill
    Biked home
     
  9. Servo

    Servo

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    Yoga today to keep lower back pain away. This is the only routine I ever do - I have it memorized now but here's the video. Try not to compromise your nofap.

     
  10. Servo

    Servo

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    11/14/16

    Biked to gym
    Bench: 250 lbs: 5; 5; 4
    Squat: 325 lbs: 3; 3; 3
    Chinups: 8; 4; 5
    Front Abs Machine: 15; 15; 15
    5 minutes HIIT on row machine; 5 minute cooldown walk
    Biked home
     
  11. Servo

    Servo

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    11/16/16

    Deadlift: 135 lbs x 5; 225 x 1; 315 x 1; 365 x 1
    Side-abs: 90 lbs: 15; 15
    Front/side raises: 20 lbs: 20; 20
    5 minutes HIIT on row machine; 5 minutes cooldown walk

    11/18/16

    Biked to gym
    Press: 140 lbs: 5; 5; 4
    Squats: 325 lbs: 3; 3; 3
    Pullups: 3x7
    Front Abs: 100 lbs: 15; 15 ;15
    Biked back home
     
  12. Servo

    Servo

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    11/21/16

    Bench: 255 lbs: 5; 3; 3
    Squat: 325 lbs: 5; 3
    Chinups: 8; 6; 4

    My lower back started to feel like SHIT after my second set of squats so I took it easy after that.
     
  13. Servo

    Servo

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    11/23/16

    Deadlift: 1 x 135; 1 x 225; 1 x 315; 1 x 365
    Side-abs: 2 x 15 w/95 lbs
    Front/side raises: 2 x 20 w/20 lb dumbbells

    11/25/16

    Press: 145 lbs: 3 x 5 - 3; 1; 1
    Squats: 325 lbs: 5; 2
    Front Ab machine set to 100 lbs: 15; 15; 6
    Side-ab machine w/95 lbs: 15; 15
    5 min HIIT on row machine; 5 min cooldown walk
     
  14. Servo

    Servo

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    11/28/16

    Squat: 325 lbs: 5; 5; 4 - NO BACK PAIN YES! I did yoga last night so that probably helped
    Bench: 255 lbs: 5; 2; 1
    Chinups: 8; 6; 6
    Dicked around on ab wheel
    5 min HIIT on row machine; 5 min cooldown walk on treadmill
     
  15. Servo

    Servo

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    11/30/16

    Deadlift: 5 x 135; 1 x 225; 1 x 315; 1 x 365; 1 x 375
    Side-ab machine 100 lbs: 15; 15
    Front/side raises w/20 lbs: 20; 20
    5 min HIIT row machine

    12/2/16

    Press 145 lbs: 2; 2; 2
    Squat: 5 x 315; 3 x 330
    Pullups: 5; 5
     
    Last edited: Dec 2, 2016
  16. Servo

    Servo

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    I'm 228 pounds. At my current strength levels that's unacceptable. At my height (5'11") and strength I should be about 195 lbs.

    Went paleo but I'll admit that over Thanksgiving I was entirely indulgent, drinking multiple consecutive days and eating tons of non-paleo shit. Back on track again. I find that drinking is the thing that will put fat on you most quickly while simultaneously killing gains in the gym, it is really something you should not do more than a couple times a month.
     
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  17. Winbot

    Winbot Administrator

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    Cmon man thanksgiving is ok! I never understood freaking out over holiday dinners, go for it and make up for it with being super disciplined the rest of the year!
     
  18. Servo

    Servo

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    12/5/16

    Squat 330 lbs: 5; 5; 4 - Thanks for disabusing me of my autism Dolph, I think it really helped keep me from tiring out. My warmup went: 135 x 12; 225 x 5; 275 x 1; 315 x 1
    Bench: 135 x 12; 185 x 5; 225 x 2 - didn't go further, I think I've been overtraining chest lately
    Chinups: 8; 8; 7
    Ab wheel: 3 x 10
    5 min HIIT on row machine; 5 min cooldown walk

    Did really intense yoga last night, think it helped keep back pain away.
     
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  19. Servo

    Servo

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    12/7/16

    Deadlift: 1 x 135; 1 x 225; 1 x 275; 1 x 315; 1 x 385
    Side-ab machine: 2 x 15 set at 105 lbs
    Front/side dumbbell raises: 1 x 20 w/25 lbs; dicked around with 20s after that.
    5 min HIIT row machine; 5 min cooldown walk
     
  20. Servo

    Servo

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    12/09/16

    Pullups: 7; 6; 5
    Squat: 335 lbs: 2; 3; 2
    Press: 145 lbs: 5; 4; 1

    Pullups were nice, they're going to get even easier as I become less of a fatass. Press was a surprise! Got all my reps on the first work set and then had no endurance. I'll definitely get it next week
     

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