Xahn's Daily Battle Log (focus on LEGS)

[Xahn]

UPDATE 6/4:

Chest and Pull Day

 

Bench:

Set 1: 135 x 12

Set 2: 155 x 5

Set 3: 185 x 4

Set 4: 185 x 3

Set 5: 185 x 3

Set 6: 185 x 3

 

NOTE: I'm really frustrated with bench right now.  I feel like I should NOT be having problems with 185, yet it's still a struggle.  

 

Reverse Grip Barbell Bent Over Rows:

Set 1: 135 x 8

Set 2: 155 x 6

Set 3: 165 x 6

Set 4: 165 x 6

 

Incline Dumbbell Press:

Set 1: 65 x 8

Set 2: 70 x 8

Set 3: 75 x 6

Set 4: FAIL

 

Neutral Cable Seated Rows:

Set 1: 135 x 8

Set 2: 145 x 8

Set 3: 155 x 8

Set 4: 165 x 8

 

Reverse Grip Neutral Cable Seated Rows:

Set 1: 135 x 8

Set 2: 135 x 8

Set 3: 135 x 6

Set 4: 135 x 6

 

Dips:

Set 1: bw x 6

Set 2: bw x 6

Set 3: bw x 3

 

Cable Triceps Push Down:

Set 1: 135 x 8

Set 2: 155 x 8

Set 3: 175 x 8

 

NOTE: Shoulder started to hurt again doing this...  Even after taking a week off.  

 

OVERALL: This was a pretty bad day at the gym for me.  I didn't get a good sweat going, no matter how long I was working on things I didn't feel like I got into a rhythm, and I just did NOT feel strong.  Granted I had a huge workout yesterday, and I missed two meals, but still...  Days like this are tough.  Also, the mirror made fun of me today.  

[Chris56Ryan]

Sounds like you just had an off day my man, dont sweat it. You'll be back making progress again in no time. Just keep an eye on that shoulder.

[Xahn]

Finally getting some time to update things:

 

Update 6/12:

 

Good Morning Warmups:

Set 1: 95 x 8

Set 2: 115 x 8

 

Heavy Back Squats:

Set 1 - 8: 205 x 3

 

Static Lunges with the bar in front squat hold:

Set 1: 95 x 6 (Bad form, we dropped weight)

Set 2: 65 x 6 (Easy, but I was focusing on form)

Set 3: 65 x 6

Set 4: 65 x 6

 

Good Mornings (heavy):

Set 1: 115 x 8

Set 2: 135 x 8

Set 3: 135 x 8

Set 4: 155 x 8 

 

SUPERSETTED WITH:

 

Hack Squats:

Set 1: 180 x 8

Set 2: 180 x 8

Set 3: 180 x 8

Set 4: 180 x 8

[Xahn]

And then later that evening...

 

Seated Box Jumps:

5 sets: 3 feet high, 3 feet in length

 

SUPERSETTED WITH:

 

Kettle Bell Swings:

5 sets: 55lbs x 10

 

Cardio:

3 miles of running / walking - all of a sudden I suck at running again...

[Xahn]

Update 6/13: 

 

Off - Too busy to make it to the gym.  

[Xahn]

Weekend Update:

6/14 Cardio:

6 miles walked, 600 calories burned (95 degress, whew!)

 

6/15 Cardio:

1.5 miles walked (95 degrees, and humid!)

[Xahn]

Update 6/16:

Chest and Lats

 

Bench:

Set 1: 135 x 10

Set 2: 185 x 5

Set 3: 185 x 5

Set 4: 185 x 4

Set 5: 185 x 5

 

Wide Grip Pullups:

Set 1: BW x 8

Set 2: BW x 7

Set 3: BW x 5

Set 4: BW x 4

 

SUPERSETTED WITH:

 

Cable Tricep Pushdown:

Set 1: 140 x 10

Set 2: 160 x 8

Set 3: 170 x 8

Set 4: 180 x 8

 

Machine Bench:

Set 1: 90 x 10

Set 2: 115 x 10

Set 3: 140 x 5

Set 4: 165 x 5

Set 5: 175 x 4

 

NOTE: I've added the machine since I don't have anyone to spot me on my bench.  It's a bit safer to push higher weight.

 

Machine Lat Pulldown:

Set 1: 140 x 8

Set 2: 155 x 8

Set 3: 170 x 8

Set 4: 195 x 8

 

SUPERSETTED WITH:

 

Machine Fly:

Set 1: 150 x 8

Set 2: 160 x 8

Set 3: 170 x 8

Set 4: 180 x 8

 

Skull Crushers (with closed grip bench):

4 Sets:  70 x 8

 

Overall: Good workout overall, but my stomach started bothering my at the end.  Annoying.  

[Chris56Ryan]

Well you've been busy I'm only missing 2 days

Sent from my nokia 3210

[Xahn]

Update 6/17:

Kayla Leg Day

 

Good Morning Warmups:

Set 1: 95 x 8

Set 2: 115 x 8

 

Front Squats:

Set 1: 95 x 10

Set 2: 135 x 8

Set 3: 185 x 3

Set 4: 185 x 3

Set 5: 185 x 3

Set 6: 185 x 3

Set 7: 185 x 3

Set 8: 185 x 3

Set 9: 185 x 3

Set 10: 185 x 3

 

NOTE: That was a lot of sets!

 

Weighted Squat Jumps:

Set 1: 50 x 10

Set 2: 50 x 10

Set 3: 50 x 10

 

SUPERSETTED WITH:

 

45lb Plate Overhead Static Lunges:

Set 1: 8reps x each leg

Set 2: 8reps x each leg

Set 3: 8reps x each leg

 

NOTE: This kicked my ass

 

Kettle Bell Swings:

Set 1: 72lbs x 8

Set 2: 72lbs x 8

Set 3: 72lbs x 8

 

SUPERSETTED WITH:

 

Step Ups:

Set 1: 40 x 6 each leg

Set 2: 40 x 6 each leg

Set 3: 40 x 6 each leg

 

Overall: Well, Kayla got me again.  I felt like I was going to puke a few times, but managed to get through it all.  What an incredibly difficult workout!  But it was fun.  I'm really happy I lived to tell the tale.  

[Xahn]

Update 6/18:

Shoulders and Pull Day:

 

Shoulder Rotator Rehab:

50 reps of both cross body and rotating up

 

Overhead Barbell Shoulder Press:

Set 1: Bar - Warm up

Set 2: 95 x 10

Set 3: 115 x 5

Set 4: 115 x 5

Set 5: 125 x 3

Set 6: 130 x 5 - Personal Record

 

Underhand Barbell Bent-Over Rows:

Set 1: 135 x 10

Set 2: 155 x 8

Set 3: 185 x 6

Set 4: 135 x 8

 

Dumbbell Hammer Curls:

Set 1: 30 x 8

Set 2: 35 x 8

Set 3: 40 x 8

Set 4: 45 x 6

 

Seated Cable Wide Grip Rows:

Set 1: 120 x 8

Set 2: 95 x 8

Set 3: 95 x 8

Set 4: 95 x 8

Set 5: 95 x 8

 

NOTE: The head trainer knows about my shoulder issues, and always gets on me about rolling my shoulders forward.  He made me drop weight, and focus on pulling my shoulderblades together.  It really helped and I'm finding a more steady muscle workout in the back.  I think I'm going to need to really focus more on working my back.

 

More Rehab:

Lying with my chest on those bouncy balls, I pinched my shoulderblades together and raised my arms back forming a horizontal T.  This got my rear delts, and my rhomboids.  I'm going to do this a lot, as it was super hard and really is training me to keep those rhomboids together!

 

OVERALL: Certainly not the most physically taxing workout I've ever done, but quite educational.  And it's helping me work towards a more functional me.  I love the strength that I'm gaining, but I also love that I'm starting to work my body more correctly.

[Chris56Ryan]

And you still got a pr

Sent from my nokia 3210

[Xahn]

And you still got a pr

Sent from my nokia 3210

Yes sir I did.    Let's continue those PRs!

 

Update 6/19 Afternoon:

Posterior Chain

 

Hip Extensions:

Set 1: 50 x 8

Set 2: 50 x 8

Set 3: 50 x 8

 

Deadlifts!:

Set 1: 135 x 10

Set 2: 225 x 8

Set 3: 275 x 5

Set 4: 315 x 1

Set 5: 315 x 1

Set 6: 315 x 2

Set 7: 315 x 1 (first day to try 315 - PR)

 

NOTE: Good day for deads, I think I can go higher than 315, as I got the first one EASY.  I was a little surprised how easy it was.  We'll keep going.

 

Single Leg Leg Press:

Set 1: 115 x 8 each leg

Set 2: 135 x 8 each leg

Set 3: 135 x 8 each leg

Set 4: 160 x 8 each leg

 

Kettle Bell Swings:

Set 1: 74 x 10

Set 2: 74 x 10

Set 3: 74 x 10

Set 4: 74 x 10

Set 5: 74 x 10

 

SUPERSETTED WITH:

 

Weighted Step Ups:

Set 1: 55 x 8 each leg

Set 2: 55 x 8 each leg

Set 3: 55 x 8 each leg

Set 4: 55 x 8 each leg

Set 5: 55 x 8 each leg

 

NOTE: So this was supposed to be 60 pounds, but I guess I mixed a 25 with a 30 kettle bell.  I can't really tell with kettle bells by sight, oops!

 

OVERALL: So while there aren't as many exercises in this workout, I was really focused on going up in weight on DL.  And I did, and kept working that weight.  Next week will likely be 8 sets at around 315, we might push it up a bit.  Who knows?  

[Chris56Ryan]

Woo 315 pr or around 144kg nice one

Sent from my nokia 3210

[Xahn]

Update 6/24:

Kayla Leg Day

 

Good Mornings Warm Ups:

3 sets of 8 at 95#

 

Dead Lifts:

Set 1: 225 x 5

Set 2: 275 x 5

Set 3: 315 x 1

Set 4: 275 x 5

Set 5: 275 x 5

Set 6: 275 x 5

 

NOTE: my 315 was pretty ugly today.  I need to get some heavier reps out of 275 first.  I was disappointed in myself today.  Deadlifts actually felt awful today.

 

Front Squats:

Set 1: 135 x 8

Set 2: 135 x 8

 

SUPERSETTED WITH:

 

Stair Jumps:

Set 1: Jumping 5 steps x 8

Set 2: Jumping 5 steps x 8

 

Sled Pushing:

5 sets: 315lbs up and back in the parking lot (90 degrees and 70% humidity)

 

OVERALL: Sadly, today was really bad.  I've been suffering from anxiety pretty majorly, and it really affected my lifts.  I feel better now that I did lift, but some serious stuff has been on my mind.  I hate wasting my days with my trainer too.  

[Chris56Ryan]

Sad to see you down mate. You're a strong guy though so I have faith that you can handle it

[Xahn]

Sad to see you down mate. You're a strong guy though so I have faith that you can handle it

Well, thankfully I got myself back up.    I felt really good doing the second work out.  I think I just needed to clean out my system from the weekend.

[Chris56Ryan]

How's the shoulder and life doing bud?

[Xahn]

It's doing alright Chris.  I took a week off and it's better now.  Doesn't really hurt at all, so I'm ready to get back into it.  If I do upper body, I just need to back off if it hurts.  But the doc said I'm doing all the right things with the rehab.  It's just inflamed tissue, so I need to keep working it while watching out for over working it.  

[Xahn]

Update 7/7:

Legs

 

Good Mornings (warm up):

2 sets of 8 at 95#

 

Squats:

Set 1: 95 x 10

Set 2: 135 x 10

Set 3: 185 x 5

Set 4: 185 x 5

Set 5: 185 x 5

Set 6: 195 x 5

Set 7: 205 x 5

 

Single Leg Leg Press:

Set 1: 135 x 8

Set 2: 135 x 8

Set 3: 135 x 8

Set 4: 160 x 8

 

SUPERSETTED WITH:

 

Stair Jumps:

5 sets of 5 (jumping 5 stairs)

 

Seated Box Jumps:

1 set of 5

 

SUPERSETTED WITH:

 

Kettle Bell Swings:

1 set of 10 at 80#

 

NOTE: I ran out of time at this point due to a meeting back at work

 

OVERALL: Felt good to be back at the gym.  I wasn't super strong, but I didn't mind.  I felt good and solid.  The higher weights weren't too bad, so that was good.  I just wish I had a little more time because I was really having fun!  

[Chris56Ryan]

Excellent news you'll be back to your improvements soon

[Xahn]

Yes sir!  Happy to be back working on things.  

 

Update 7/8:

 

Bench:

Set 1: 135 x 10

Set 2: 155 x 8

Set 3: 165 x 5

Set 4: 185 x 5

Set 5: 185 x 4

Set 6: 185 x 4

 

Wide Grip Pull Ups:

Set 1: 8 reps

Set 2: 7 reps

Set 3: 5 reps

Set 4: 3 reps (and these were bad...)

 

SUPERSETTED WITH:

 

Cable Triceps Extensions:

Set 1: 80 x 8

Set 2: 100 x 8

Set 3: 100 x 8

Set 4: 100 x 8

 

Incline Dumbbell Press:

Set 1: 55 x 8

Set 2: 55 x 8

Set 3: 55 x 8

Set 4: 55 x 8

 

NOTE: These were oddly hard today...

 

Cable Lat Pulldowns:

Set 1: 120 x 8

Set 2: 130 x 8

Set 3: 130 x 8

Set 4: 130 x 8

 

Machine Bench:

Set 1: 175 x 8

Set 2: 185 x 8

Set 3: 195 x 8

Set 4: 195 x 8

 

NOTE: Ideally this machine will help me push past my top without the worry of dropping the weight on my chest and getting stuck.  Just a little safer.

 

SUPERSETTED WITH:

 

Shrugs:

Set 1: 140 x 8

Set 2: 160 x 8

Set 3: 160 x 8

Set 4: 160 x 6

[Xahn]

UPDATE 7/10:

Posterior Chain Kinda

 

Good Mornings (warm up):

2 sets at 95

 

Deadlifts:

Set 1:135 x 8

Set 2: 225 x 8

Set 3: 275 x 5

Set 4: 275 x 5

Set 5: 295 x 5

Set 6: 315 x 5

Set 7: 335 x 1

Set 8: 335 x 1

Set 9: 275 x 3

Set 10: 275 x 3

 

NOTE: The 335 wasn't very pretty, but I did get it.  I had a trainer watch me and they didn't like it a whole lot either.  Need to drop the weight back down and keep working on that form.

 

Leg Press:

Set 1: 270 x 8

Set 2: 360 x 8

Set 3: 450 x 8

Set 4: 450 x 6

 

Overall: While I didn't get in as much work as I would have liked, I did feel decent and work out pretty well.  I also managed to get like 11.5 hours of sleep last night somehow, and that was amazing.  I haven't slept like that in longer than I can remember.