Exercise Log 6.5.14 (Front Squat & Bench Press Day + Cardio)

Workout C in the rotation for my speed training cycle, Front Squat & Bench Press day. Still fast typing up these logs sorry they’re not more entertaining but hey, I use these logs for personal use too.

Front Squat: Felt real good so did an extra set. Thinking of adding a extra rep to the primary lift here. 5 sets of 1 rep @ 140lbs + 3 fast reps @ 125lbs. Drop set of 10 reps @ 110lbs.

Decline Bench Chest Press: My new gym doesn’t have a decline iso-lateral weight plated machine, but since decline pressing is fairly shoulder-safe (at least with good form) I went for it on the bench. It was nice to have a barbell in my hands for pressing again since I’ve done so little of it since the shoulder issues began. 6 sets of 5 reps @ 115lbs.

Next the accessories…

Angled Leg Press (speed) / Calf Raises: Focused on explosive reps for the presses and did a great job here, better than with the speed Front Squat lifts. 4 sets of 10 reps each @ 270lbs.

Back Squats: Went heavier on the back squats since I hadn’t done them in a while. Not sure I was 100% satisfied with squat depth. It’s kind of a pain to film myself doing squats with the phone without someone else giving me a hand, so it’s hard to really say. I felt alright otherwise with the lifts. 3 sets of 5 reps @ 195lbs.

Iso-Lateral Incline Chest Press: 5 sets of 10 reps @ 96lbs (total). Again using machines as much as I can for chest pressing.

While I regard this as a short period of time for cardio, I did do 10 minutes of heavy bag work and speed bag work in the small boxing room. Had fun and got the heart going, that’s all I really need cardio-wise for my training program. I do need to get some more runs in soon though, to keep training for the upcoming 5K’s and at least one long hike before the Rachel Carson Challenge. So while it’s not much cardio, I’m counting it.

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Projects & Links

The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
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Perverted Justice Foundation Inc. is a non-profit organization which works with law enforcement to help track and prosecute online predators. I help administrate all the sites on this network, in fact many of you may know me from my work there. If you don’t though, check it out.
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