What Would Fascist Batman Do

Discussion in 'Training Logs' started by Dolph, Oct 31, 2016.

  1. Momentum

    Momentum

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    Three cardio days in a row? Changing your goals?

    [​IMG]
     
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  2. Dolph

    Dolph

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    Hahaha, it's coming up on the holiday season. I'm not in any danger of wasting away.

    Two reasons. After getting over the flu, I felt up to strength training before intense cardio, so making up for lost time. Also, got a big project dumped on me right before Christmas leave and I'd rather rush conditioning than chop down lifting.
     
  3. Dolph

    Dolph

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    Friday - Quickie Strainin

    Dips

    Bw x 10
    45lb x 3
    90lb x 3
    135lb x 2
    125lb x 1
    115lb x 3
    90lb x 4
    45lb x 8

    Seated Dumbbell Laterals

    W/2 x 45lb x 8

    Tricep Pushdown

    Lots
     
  4. Dolph

    Dolph

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    Sunday - Strainin'

    Squats

    45lb x 10
    135lb x 5
    225lb x 3
    315lb x 1

    Box Squats

    335lb x 1
    365lb x 1
    385lb 2 x 1
    365lb x 1
    335lb x 2
    315lb x 3

    Squats

    225lb x 10

    Seated Calf Raises

    90lb x 20
    125lb x 20
    160lb x 2
    180lb 3 x 20

    Hanging shrugs
     
  5. Dolph

    Dolph

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    Monday - Strainin

    Neutral Grip Chins

    Bw x 10
    45lb x 5
    90lb x 3
    115lb x 1
    140lb 2 x 1
    115lb x 2
    90lb x 3
    70lb x 5
    45lb x 6

    Dumbbell rows

    110lb 3 x 9,6,5 each arm

    Hammerstrength high rows

    Sets of 5 up to 200lb 3 x 5

    Dumbbell shrugs

    W/ 2 x
    100lb x 12
    95 x 12
    90lb x 12
     
  6. RockMan

    RockMan

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    Have to unwatch this thread because it makes me ashamed.
     
  7. Dolph

    Dolph

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  8. RockMan

    RockMan

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    I'm not working hard enough.
     
  9. Dolph

    Dolph

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    It'll get better dude. Aren't you in the middle of a work crunch right now? I'm on Christmas leave and have more time than I know what to do with.
     
  10. Momentum

    Momentum

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    Free time + Christmas feasts = Gains

    I am in the same boat for the next two weeks
     
  11. Dolph

    Dolph

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    Tuesday - Conditionin'

    Stationary Bike

    20:00 of hills, 95+ rpm

    Stairmaster

    15:00 of hills, 83 floors

    Isometric Neck Exercises

    Neck Bridges

    Spinal erector popped worryingly after 3, so I decided to play it safe. It feels better after stretching it out.
     
  12. Dolph

    Dolph

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    Wednesday - Strainin

    Dips

    Bw x 10
    45lb x 3
    90lb x 3
    115lb x 1
    140lb x 2
    115lb x 3
    90lb x 4
    70lb x 6
    45lb x 9

    Incline press machine

    180lb 3 x 3

    Dumbbell Laterals

    W/2 x
    45lb x 9
    40lb x 7
    35lb x 9

    Tricep Pushdownz

    Lots

    ...

    Back still feels stiff. I may swap out tmmrws squat day for a leg press day.
     
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  13. Dolph

    Dolph

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    Thursday - Strainin

    Leg Press

    270lb x 5
    360lb x 5
    450lb x 5
    540lb x 5
    630lb x 5
    720lb 3 x 5
    630lb x 5

    Seated Calf Raises

    90lb x 20
    135lb x 20
    180lb 2 x 20, 25

    Back Hypers

    Hanging Shrugs
     
  14. Dolph

    Dolph

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    Friday - Strainin

    Neutral Grip Chins

    Bw x 10
    45lb x 3
    90lb x 3
    115lb x 1
    150lb 2 x 1, 0.75
    125lb x 1.75
    115lb x 1
    90lb x 3
    80lb x 4
    70lb x 5
    45lb x 6

    Chest Supported Rows

    90lb x 5
    135lb x 5
    170lb 3 x 5

    Dumbbell rows

    100lb 2 x 12,8 each arm

    Dumbbell shrugs

    W/2 x
    100lb x 15
    95lb x 15
    90lb x 12
     
  15. Dolph

    Dolph

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    Wednesday - Conditionin

    Stairmaster

    32:00 of intervals, 178 floors
     
  16. Dolph

    Dolph

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    Thursday - Conditionin'

    Stationary Bike

    30:00 of hills, 100+ rpm

    Stairmaster

    10:00 of intervals, 56 floors

    All the hysterical CNN coverage of Russian hackers on the big screens was great hate fuel. I haven't had this good a conditioning day since they were assuring everyone of a Hillary victory the day before the election.
     
  17. Dolph

    Dolph

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    Friday - Strainin'

    Dips

    BW x 10
    45lb x 5
    90lb x 3
    135lb 3 x 2,2,1
    90lb x 5
    45lb x 10

    Seated Dumbbell Laterals

    W/ 2 x
    45lb x 9
    40lb x 8
    35lb x 9

    Pec Fly Machine

    Sets of 5 up to
    220lb 3 x 7

    Tricep Pushdowns

    Lots and lots
     
  18. Dolph

    Dolph

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    Sunday - 2017 Feels Light!

    Squats

    135lb x 8
    225lb x 3
    315lb x 2
    365lb x 1
    385lb x 1
    405lb x 1
    315lb x 5
    225lb x 10

    Seated Calf Raises

    90lb x 30
    160lb x 20
    185lb 3 x 20,20,35

    Hanging Shrugs

    Isometric Neck Stuff
     
  19. Dolph

    Dolph

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    Monday - Strainin

    Neutral Grip Chins

    Bw x 10
    45lb x 3
    90lb x 3
    135lb 2 x 2,1
    115lb 2 x 2
    90lb x 4
    45lb x 8

    Wide Grip Pullups

    Bw x 5, slow negatives

    Chest Supported Rows

    90lb x 5
    135lb x 5
    180lb 3 x 3

    Dumbbell rows

    110lb 3 x 11,8,6 each arm

    Hammerstrength high row machine

    120lb x 5
    160lb x 5
    200lb 3 x 5

    Dumbbell shrugs

    W/2 x
    105lb x 10, 4th and 5th fingers on my left hand were done and I nearly smashed the mirror trying to rerack
    100lb x 10
     
  20. Dolph

    Dolph

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    Tuesday - Conditionin'

    Stairmaster

    20:00 of intervals, 113 floors

    Stationary Bike

    18:00 of hills, 95+ rpm

    Isometric Neck Stuff
     

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