Decu's Log

[decu68]

Monday, July 30, 2012

- Run
- Raining out; went from 28C to 14C
- If not raining would have done more; could feel the cold chill
- Definitely finding my pace and breathing

[Deviation]

Big temp change. With rain I imagine that was a little brisk. I've got a 60% chance of rain and 90F degrees for my run today. I wish it would drop 20 degrees. The heat is brutal this year.

[decu68]

Yeh, it was hot and muggy but the clouds were rolling in big time and you could see the storm coming. When I started it was spitting and then increased. When got home checked the temperature as was chilled; 14C; what a drop so quickly. Was better than running in the heat though; thankfully did not go out till 9:00 PM.

[decu68]

Tuesday, July 31, 2012

BARBELL SQUAT
5 x 302 Lbs
5 x 302 Lbs
5 x 302 Lbs
5 x 302 Lbs
5 x 302 Lbs
1RM = 352.33 Lbs

BARBELL BENCH PRESS
5 x 182 Lbs
5 x 197 Lbs
5 x 207 Lbs
5 x 222 Lbs
5 x 237 Lbs
1RM = 276.5 Lbs

DUMBBELL INCLINE BENCH PRESS
11 x 168 Lbs
9 x 168 Lbs
1RM = 229.6 Lbs

BARBELL BENT OVER ROW
5 x 170 Lbs
5 x 180 Lbs
5 x 195 Lbs
5 x 205 Lbs
5 x 220 Lbs
1RM = 256.66 Lbs

CABLE SEATED CRUNCHES
15 x 135 Lbs
15 x 135 Lbs

- Squats; starting to work my way back up with the weight. Able to concentrate on the muscle more at these smaller weights. Still heavy but not overly heavy.
- Bench; also working its way back up and the last set I really had to push to get it up
- Incline; pushed more for the first set however second set I couldn't and if tried it would have been too dangerous without a spotter
- Rows; felt good. Some decent weight but did not hurt back
- Crunches; lowered by 5 lbs as felt last time I struggles

[decu68]

Wednesday, August 1, 2012

- Run
- Slight ache in lower back and calves; ran slower which alleviated this
- Did not run as fast but I did run especially since I had to make myself as I didn't want to run

[Deviation]

Sometimes you have to just throw yourself into it. There's a saying I like - "Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do... - Mark Twain" Wise words that apply to many different things in life. Thought I will say I get disappointed immediately if I miss a workout.

[decu68]

Agreed; I hate missing a workout.

[decu68]

Thursday, August 2, 2012

BARBELL SQUAT
5 x 262 Lbs
5 x 262 Lbs
5 x 262 Lbs
5 x 262 Lbs
5 x 262 Lbs
1RM = 305.66 Lbs

BARBELL SHOULDER PRESS
5 x 150 Lbs
5 x 150 Lbs
5 x 150 Lbs
5 x 150 Lbs
5 x 150 Lbs
1RM = 175 Lbs

BARBELL UP RIGHT ROW
10 x 110 Lbs
10 x 110 Lbs
1RM = 146.66 Lbs

BARBELL DEADLIFTS
(omitted from workout)

BARBELL LYING TRICEPS PRESS
10 x 195 Lbs
10 x 195 Lbs
1RM = 260 Lbs

DIP MACHINE
13 x 185 Lbs
1RM = 270 Lbs

ONE-ARM DUMBBELL CONCENTRATION CURL
8 x 69 Lbs
9 x 69 Lbs
1RM = 89.7 Lbs

EZ-BAR CURL
16 x 90 Lbs
1RM = 138 Lbs

- Squats; the easy day
- Presses; no real problems at this weight though did stretch something in my right peck
- Up Rows; upped weight
- Deadlifts; omitted due to lower back pain
- Tricep Press; last 2 reps took everything to get it up
- Dips; struggles a little
- Curls; upped weight and felt good though not seeing it on my arms yet
- EZ Curl; upped weight

- coming down to the wire for my fitness test so need to make sure back is 100%; or close to it
- Saturday I will workout and Sunday I will run; Monday to Thursday I will be off for holidays on my motorcycle trip to British Columbia
- the Friday back I will run
- the Saturday I have 2 tests and an essay that will take 8 hours
- Sunday I will run
- Monday is the fitness test

[decu68]

- Monday to Thursday was gone on bike trip
- Friday recover
- Saturday wrote 2 tests and essay for police application STAGE 2
- Ran when back from testing; sucked due to time off and over indulging on food and drink
- Ran Sunday; sucked due to just got up and ran after eating not to mention my over indulging
- Monday did physical and shuttle run for police application STAGE 3
- Now wait for call to move to STAGE 4 and on (9 stages total)
- Today back to routine

[Deviation]

Welcome back. Hope they don't keep you waiting too long for that call.