Exercise Log 6.27.14 (Front Squat & Bench Press Day + Cardio)

Front Squat & Bench Press day. Note: today I noticed some horrible deficiencies in squat form. Will fix.

Front Squat: 1) 5 reps @ 150lbs. 2) 5 reps @ 150lbs. 3) 5 reps @ 160lbs.

Flat Dumbbell Bench Press: These felt awful on my shoulders and set them back quite a bit. Abandoning heavy flat dumbbell bench pressing for a while. Yes I’m not the best bencher in the world, I’m still a novice, so this is in fact heavy. 1) 5 reps @ 60lbs. 2) 5 reps @ 60lbs. 3) 2 reps @ 60lbs (failed 3rd). Shoulder pain here lowered weight. 4) 8 reps @ 50lbs.

Barbell Lunges: 4 sets of 8 reps @ 60lbs (pre-loaded straight bar)

Hammer Curls: 4 sets of 8 reps @ 75lbs (pre-loaded straight bar)

Practiced the clean & jerk movement with extremely light weight just to learn the movement pattern. Didn’t really measure this.

Box Jumps: 1 set of 5 reps @ hip level. 3 sets of 10 reps @ above knee level. 1 set of 6 @ hip level again.

Ran 2 miles for cardio. This is part of a hopeful return to doing cardio more routinely.

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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.
Read the Thomas Jefferson Blog ≫

Know True Evil

A small wallpaper page dedicated to those who lost their lives to the carelessness of government gone wrong.
Know True Evil ≫

Socialism WORKS!

Socialism WORKS! is a short website presentation I put together years ago with help from a friend. It is something of a snarky take on Socialism, critical of the advantages of Socialism from various origins of the idea.
Read Socialism WORKS!

Xavier’s Blog

My good friend Xavier Von Erck’s personal blog, he’s also the director of all the pjfi.org websites incidentally.
EvilVigilante.com ≫

The Perverted Justice Foundation

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.
PJFI.org ≫