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(Luc) Laffin's Log, Stardate 12018.9. Computer Nerd gone Powerlifting Bro

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  • #46
    Hey Luc can I ask where you got this layout to note down your log or did you make it yourself. Cheers, Alex.

    Comment


    • llaffin
      llaffin commented
      Editing a comment
      Made it myself in an excel sheet and then just ctrl+c ctrl+v 'd it into here. Now I just copy/paste the tables from within here and all the formatting is kept except the font colour

    • Alex_P
      Alex_P commented
      Editing a comment
      Nice one! Really enjoy following your log and has inspired to me to attempt to do the same :]

    • llaffin
      llaffin commented
      Editing a comment
      Thank man! Looking forward to your log

  • #47
    WEEK EIGHT SPECIALIZATION
    DAY #1 MON. JAN 28, 2019
    Daily Summary: Got next month's training block and the intensity phase goes on a lot longer than I thought. Downside to group programming is that I'm kinda blind to the coach's intent with the next month. Kind of surprised Jordan has us doing 7 specialization weeks in a row, but I'm game. Full taper/mock meet on week 12 and then back to hypertrophy work. I'll begin this minor shoulder ache rehab so I can hopefully hit a sweet [email protected] bench in 4 weeks.
    Bodyweight: 177.0 / 80.5 sRPE: 7
    Session Length: 1h 21m Arbitrary Units: 567
    -
    COMPETITION SQUAT
    Prescription: [email protected], -12% x 3 reps x 4 sets
    Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
    Set # WEIGHT (lbs) REPS RPE
    1 345 1 7
    2 360 1 8
    3 315 3 7
    4 315 3 7
    5 315 3 7
    6 315 3 7
    Summary: e1rm: 388 Volume: 14 Avg Int: 83%
    Notes: "Just add 5 pounds"
    -
    COMPETITION PRESS
    Prescription: [email protected], -8% x 3 reps x 3 sets
    Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
    Set # WEIGHT (lbs) REPS RPE
    1 145 1 7
    2 155 1 9
    3 140 3 7
    4 140 3 7.5
    5 140 3 7.5
    Summary: e1rm: 162 Volume: 11 Avg Int: 86%
    Notes: Just add 5 pounds ... even if it jacks up your RPE. All time Press PR! No shoulder issues.
    -
    TOUCH N' GO BENCH
    Prescription: [email protected], [email protected], [email protected] x 4 sets
    Warmups: 45x6, 95x6, 135x6
    Set # WEIGHT (lbs) REPS RPE
    1 155 6 <6
    2 165 6 6
    3 175 6 7
    4 175 6 7
    5 175 6 7
    6 175 6 7
    Summary: e1rm: 232 Volume: 36 Avg Int: 74%
    Notes: This is about as heavy as I can go without my brain trying to protect my shoulders.
    Last edited by llaffin; 01-28-2019, 10:18 PM.

    Comment


    • #48
      WEEK EIGHT SPECIALIZATION
      DAY #2 TUES. JAN 29, 2019
      Daily Summary: Woke up to over 20 inches of snow and had to shovel that for an hour at 6am. Thanks, Canada (#BonusGPP). Annnd it bugged the shit out of my shoulders. First time feeling the shoulder ache outside of benching.
      Bodyweight: 176.6 / 80.3 sRPE: 8.5
      Session Length: 1h 34m Arbitrary Units: 799
      -
      COMPETITION DEADLIFT
      Prescription: [email protected], -12% x 3 reps x 4 sets
      Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1
      Set # WEIGHT (lbs) REPS RPE
      1 345 1 7
      2 370 1 8
      3 330 3 7
      4 330 3 7
      5 330 3 7
      6 330 3 7
      Summary: e1rm: 400 Volume: 14 Avg Int: 83%
      Notes: First "bad" deadlift session in a while. e1rm down 4% and just mentally was really struggling with the back offs. It's all good, just the natural ebb and flow of strength training.
      -
      COMPETITION BENCH
      Prescription: [email protected], -8% x 3 reps x 3 sets
      Warmups: 45x6, 95x6, 135x6, 165x3, 185x1
      Set # WEIGHT (lbs) REPS RPE
      1 195 1 6
      2 205 1 7
      3 190 3 7
      4 190 3 7
      5 190 3 7
      Summary: e1rm: 231 Volume: 11 Avg Int: 83%
      Notes: Stopped at 205 - brain signalling it's not gonna be happy if I go higher. Treated my [email protected] as an @8 and took 8% off from there. I've never had shoulder issues my whole training career - at least my non specific low back pain is no where to be found now?
      -
      3-0-3 TEMPO SSB SQUAT
      Prescription: [email protected], [email protected], [email protected] x 4 sets
      Warmups: 45x6
      Set # WEIGHT (lbs) REPS RPE
      1 155 6 6
      2 165 6 7
      3 175 6 8
      4 175 6 8
      5 175 6 8
      6 175 6 8
      Summary: e1rm: 234 Volume: 36 Avg Int: 76%
      Notes: Just some more of my weekly voluntary hardship.
      Last edited by llaffin; 02-02-2019, 02:10 AM.

      Comment


      • #49
        WEEK EIGHT SPECIALIZATION
        GPP #1 WED. JAN 30, 2019
        Daily Summary:
        Bodyweight: 176.0 / 80.0 sRPE: 5
        Session Length: 44m Arbitrary Units: 220
        -
        INVERTED ROWS
        Time Weight Reps / Set Total Reps
        7 mins Bodyweight, from floor 8, 8, 8, 8, 8, 8, 7, 5 63
        Notes:
        -
        PLANKS
        Time Weight Reps / Set Total Reps
        7 mins Bodyweight 40s x 7 280 sec
        Notes:
        -
        TRICEP PUSHDOWN (ROPE)
        Time Weight Reps / Set Total Reps
        5 mins 25lbs 12, 12, 10, 10, 10 54
        Notes:
        -
        BARBELL CURLS
        Time Weight Reps / Set Total Reps
        5 mins 45lbs 12, 12, 10, 8, 8 54
        Notes:
        -
        AIR BIKE (LISS)
        Time Distance Avg Speed Heart Rate
        25 mins 12.18km 29.2 km/h -
        Notes:

        Comment


        • #50
          WEEK EIGHT SPECIALIZATION
          DAY #3 THURS. JAN 31, 2019
          Daily Summary: This - 30C weather has me feeling emotionally dead inside.
          Bodyweight: 177.4 / 80.6 sRPE: 7.5
          Session Length: 1h 23m Arbitrary Units: 623
          -
          2CT PAUSE SQUAT
          Prescription: [email protected], [email protected] x 4 sets
          Warmups: 45x4x2, 135x4, 225x4, 275x1, 295x1
          Set # WEIGHT (lbs) REPS RPE
          1 315 1 7
          2 335 1 8
          3 305 3 8
          4 305 3 8
          5 305 3 8
          6 305 3 8
          Summary: e1rm: 362 Volume: 14 Avg Int: 86%
          Notes: Didn't smash the safety pins this time, didn't have wrong weight on the bar, and increased my [email protected] by 5lbs. Sounds like success to me.
          -
          TOUCH N' GO BENCH
          Prescription: [email protected], [email protected] x 4 sets
          Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1
          Set # WEIGHT (lbs) REPS RPE
          1 215 1 7
          2 225 1 8
          3 205 3 8
          4 205 3 8
          5 205 3 8
          6 205 3 8
          Summary: e1rm: 242 Volume: 14 Avg Int: 86%
          Notes: hoo-rah! I worked up to 225 with no shoulder issues at all. First 3 backoffs felt pretty solid too, but the last one made my left shoulder crank up. Still, seems like taking it easier the last few sessions is helping. I'll continue taking Day 1&4 bench easy, since they're just accessories and I'm not emotionally invested in their e1rm.
          -
          PRESS
          Prescription: [email protected], [email protected], [email protected] x 4 sets
          Warmups: 45x6
          Set # WEIGHT (lbs) REPS RPE
          1 100 6 6
          2 105 6 7
          3 110 6 8
          4 110 6 8
          5 110 6 8
          6 110 6 8
          Summary: e1rm: 141 Volume: 36 Avg Int: 77%
          Notes:

          Comment


          • teddyd
            teddyd commented
            Editing a comment
            Nice job reigning it a bit and being a bit more picky where to push and where to hold back.

          • llaffin
            llaffin commented
            Editing a comment
            Thanks man! Taking weight off the bar when I know I should is definitely something I struggle with lol.

        • #51
          WEEK EIGHT SPECIALIZATION
          DAY #4 FRI. FEB 1, 2019
          Daily Summary: Did better at managing my rest times, was starting to slack off a lot.
          Bodyweight: 176.6 / 80.3 sRPE: 7.5
          Session Length: 1h 15m Arbitrary Units: 562
          -
          2CT PAUSE DEADLIFT
          Prescription: [email protected], [email protected] x 4 sets
          Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
          Set # WEIGHT (lbs) REPS RPE
          1 345 1 6
          2 375 1 8
          3 345 3 8
          4 345 3 8
          5 345 3 8
          6 345 3 8
          Summary: e1rm: 405 Volume: 14 Avg Int: 87%
          Notes: My pause DL e1rm is higher than my comp DL this week lol. These triples felt easier than the 330 unpaused triples on Tues. Guess I was having a shitty day Tuesday, cuz I felt very strong today. "I could probably pause 405 today..." - had to stop myself from acting on this thought.
          -
          PIN BENCH
          Prescription: [email protected], [email protected] x 4 sets
          Warmups: 45x5x2, 95x5, 135x5, 165x3
          Set # WEIGHT (lbs) REPS RPE
          1 190 1 7
          2 200 1 8
          3 185 3 8
          4 185 3 8
          5 185 3 8
          6 185 3 8
          Summary: e1rm: 216 Volume: 14 Avg Int: 87%
          Notes: Shoulders OK.
          -
          RDL
          Prescription: [email protected], [email protected], [email protected] x 4 sets
          Warmups: None
          Set # WEIGHT (lbs) REPS RPE
          1 245 6 6
          2 255 6 7
          3 265 6 8
          4 265 6 8
          5 265 6 8
          6 265 6 8
          Summary: e1rm: 341 Volume: 36 Avg Int: 77%
          Notes:

          Comment


          • #52
            WEEK NINE SPECIALIZATION
            DAY #1 MON. FEB 4, 2019
            Daily Summary: Good news: I got asked to be a moderator for the BBM FB page over the weekend, so that's pretty cool. Bad News: my lower right tricep has been (painlessly) twitching/spasming on and off for the last 72 hours. I don't feel like I'm carrying that much pressing fatigue... but who knows. Never experienced something like this before.
            Bodyweight: 175.4 / 79.7 sRPE: 7.5
            Session Length: 1h 27m Arbitrary Units: 652
            -
            COMPETITION SQUAT
            Prescription: [email protected], -8% x 3 reps x 3 sets
            Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
            Set # WEIGHT (lbs) REPS RPE
            1 345 1 7
            2 360 1 8
            3 330 3 8
            4 330 3 8
            5 330 3 8
            Summary: e1rm: 389 Volume: 11 Avg Int: 86%
            Notes: Not gonna lie, I was pretty nervous going into this squat session. 330x3x3 looked really intimidating on paper. I purposely repeated last weeks [email protected] so the back offs wouldn't be so heavy. It ended up being not that bad at all though. Squat seems to be responding better than any other lift after 9 weeks of data.
            -
            COMPETITION PRESS
            Prescription: [email protected], -3% x 2 reps x 3 sets
            Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
            Set # WEIGHT (lbs) REPS RPE
            1 145 1 7
            2 150 1 8
            3 145 2 8
            4 145 2 8.5
            5 145 2 8.5
            Summary: e1rm: 162 Volume: 8 Avg Int: 89%
            Notes: Average intensity of 89%? Things are getting deliciously heavy. Had to actually take 4-5 mins rest because my press strength was declining fast trying to maintain this intensity.
            -
            TOUCH N' GO BENCH
            Prescription: [email protected], [email protected], [email protected] x 4 sets
            Warmups: 45x6, 95x6, 135x6
            Set # WEIGHT (lbs) REPS RPE
            1 155 6 <6
            2 165 6 6
            3 175 6 7
            4 180 6 7
            5 180 6 7
            6 180 6 7.5
            Summary: e1rm: 237 Volume: 36 Avg Int: 74%
            Notes: Shoulders were okay, no pain at this intensity, but I could kinda sense they'd be cranky if I went heavier.

            Comment


            • #53
              WEEK NINE SPECIALIZATION
              DAY #2 TUES. FEB 5, 2019
              Daily Summary: Just another day of doing work against gravity.
              Bodyweight: 175.0 / 79.5 sRPE: 8
              Session Length: 1h 20m Arbitrary Units: 640
              -
              COMPETITION DEADLIFT
              Prescription: [email protected], -8% x 3 reps x 3 sets
              Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1, 345x1
              Set # WEIGHT (lbs) REPS RPE
              1 365 1 7.5
              2 385 1 9
              3 340 3 8
              4 340 3 8
              5 340 3 8
              Summary: e1rm: 400 Volume: 11 Avg Int: 86%
              Notes: Overshot my single cuz I was too stubborn to listen to my warmup RPEs. Two weeks in a row of disappointing DL e1rm.
              -
              COMPETITION BENCH
              Prescription: [email protected], -3% x 2 reps x 3 sets
              Warmups: 45x6, 95x6, 135x6, 165x3, 185x1, 205x1
              Set # WEIGHT (lbs) REPS RPE
              1 215 1 7
              2 225 1 8
              3 217.5 2 8
              4 217.5 2 8.5
              5 217.5 2 9
              Summary: e1rm: 242 Volume: 8 Avg Int: 89%
              Notes: Shoulders feeling pretty good today. Worked up to [email protected] with no issues, then got only mild discomfort as the backoffs went on. I think I might actually need to start taking 4-5 mins rest now that the intensity is so high and it's very strength focused - I find the RPEs shooting up fast.
              -
              3-0-3 TEMPO SSB SQUAT
              Prescription: [email protected], [email protected], [email protected] x 4 sets
              Warmups: 45x6
              Set # WEIGHT (lbs) REPS RPE
              1 155 6 6
              2 165 6 7
              3 175 6 8
              4 175 6 8
              5 175 6 8
              6 175 6 8
              Summary: e1rm: 232 Volume: 36 Avg Int: 76%
              Notes: Worst part of the week as usual.

              Comment


              • #54
                Nice looking log, man. I do not have the patience to do all that formatting.

                Comment


                • llaffin
                  llaffin commented
                  Editing a comment
                  Ha, thanks man! Perhaps I have too much time on my hands

              • #55
                WEEK NINE SPECIALIZATION
                GPP #1 WED. FEB 6, 2019
                Daily Summary: Had to force myself to do this one. Can't I just not do GPP and be the out of shape powerlifter stereotype?
                Bodyweight: 176.0 / 80.0 sRPE: 5
                Session Length: 44m Arbitrary Units: 220
                -
                INVERTED ROWS
                Time Weight Reps / Set Total Reps
                7 mins Bodyweight, from floor 8, 8, 8, 8, 7, 6, 6, 6 57
                Notes: Making no improvement week to week. Not that I care much, it's just GPP. Curious how much is lack of motivation vs just not enough stress.
                -
                PLANKS
                Time Weight Reps / Set Total Reps
                7 mins Bodyweight 41s x 7 287 sec
                Notes: These are honestly just starting to be harder for my arms than my abs.
                -
                TRICEP PUSHDOWN (ROPE)
                Time Weight Reps / Set Total Reps
                5 mins 25lbs 12, 12, 12 36
                Notes: Cutting out some tricep sets to manage some fatigue. Still getting some tricep twitching, but the frequency is much less now.
                -
                BARBELL CURLS
                Time Weight Reps / Set Total Reps
                5 mins 45lbs 12, 10, 10, 10, 10 52
                Notes:
                -
                AIR BIKE (LISS)
                Time Distance Avg Speed Heart Rate
                25 mins 12.38km 29.7km/h -
                Notes:

                Comment


                • #56
                  WEEK NINE SPECIALIZATION
                  DAY #3 THURS. FEB 7, 2019
                  Daily Summary: Honestly a pretty great session. Felt good and had a lot more fun than usual.
                  Bodyweight: 176.6 / 80.3 sRPE: 7
                  Session Length: 1h 19m Arbitrary Units: 553
                  -
                  2CT PAUSE SQUAT
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x4x2, 135x4, 185x3, 225x3, 275x1, 295x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 320 1 7
                  2 335 1 8
                  3 310 3 8
                  4 310 3 8
                  5 310 3 8
                  6 310 3 8
                  Summary: e1rm: 362 Volume: 14 Avg Int: 86%
                  Notes: Probably sand bagged these a bit tbh.
                  -
                  TOUCH N' GO BENCH
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x5x2, 95x5, 135x3, 175x3, 195x1, 210x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 220 1 7
                  2 230 1 8
                  3 210 3 7.5
                  4 210 3 8
                  5 210 3 8
                  6 210 3 8.5
                  Summary: e1rm: 248 Volume: 14 Avg Int: 86%
                  Notes: Best bench session in several weeks. (TnG) e1rm PR and little to no shoulder discomfort. Bar speed was flying on the back offs, they may have even been under shoots.
                  -
                  PRESS
                  Prescription: [email protected], [email protected], [email protected] x 4 sets
                  Warmups: 45x6
                  Set # WEIGHT (lbs) REPS RPE
                  1 100 6 6
                  2 105 6 7
                  3 110 6 8
                  4 110 6 8
                  5 110 6 8
                  6 110 6 8
                  Summary: e1rm: 141 Volume: 36 Avg Int: 77%
                  Notes:

                  Comment


                  • teddyd
                    teddyd commented
                    Editing a comment
                    Dare I say it...?
                    Yup. I say it.
                    Told you so!
                    B)

                    Well done buddy.

                  • llaffin
                    llaffin commented
                    Editing a comment
                    Heh. Thanks!

                • #57
                  WEEK NINE SPECIALIZATION
                  DAY #4 FRI. FEB 8, 2019
                  Daily Summary: Deadlifts/RDLs felt like shit today. The weight/e1rm was fine, my body just feels like it's fighting me and telling me "Nah, no deadlifts please".
                  Bodyweight: 175.8 / 79.9 sRPE: 9
                  Session Length: 1h 23m Arbitrary Units: 747
                  -
                  2CT PAUSE DEADLIFT
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
                  Set # WEIGHT (lbs) REPS RPE
                  1 345 1 7
                  2 365 1 8
                  3 335 3 8
                  4 335 3 8
                  5 335 3 8
                  6 335 3 8
                  Summary: e1rm: 394 Volume: 14 Avg Int: 86%
                  Notes: Bar speed was moving fast - outside observer would think I was taking it easy. Subjectively, these felt like death. Dunno.
                  -
                  PIN BENCH
                  Prescription: [email protected], [email protected] x 4 sets
                  Warmups: 45x5x2, 95x5, 135x5, 175x3
                  Set # WEIGHT (lbs) REPS RPE
                  1 195 1 7
                  2 205 1 8
                  3 190 3 8
                  4 190 3 8
                  5 190 3 8
                  6 190 3 8
                  Summary: e1rm: 221 Volume: 14 Avg Int: 87%
                  Notes: These were fine.
                  -
                  RDL
                  Prescription: [email protected], [email protected], [email protected] x 4 sets
                  Warmups: None
                  Set # WEIGHT (lbs) REPS RPE
                  1 245 6 6
                  2 255 6 7
                  3 265 6 8
                  4 255 6 8
                  5 245 6 8
                  6 235 6 8
                  Summary: e1rm: 341 Volume: 36 Avg Int: 73%
                  Notes:

                  Comment


                  • #58
                    WEEK TEN SPECIALIZATION
                    DAY #1 MON. FEB 11, 2019
                    Daily Summary: Alright. Two more weeks of heavy doubles and triples, and then taper week and test time. Let's get to work.
                    Bodyweight: 175.8 / 79.9 sRPE: 8.5
                    Session Length: 1h 25m Arbitrary Units: 723
                    -
                    COMPETITION SQUAT
                    Prescription: [email protected], -8% x 3 reps x 3 sets
                    Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 345 1 7
                    2 365 1 8.5
                    3 335 3 8
                    4 335 3 8
                    5 335 3 8.5
                    Summary: e1rm: 388 Volume: 11 Avg Int: 86%
                    Notes: Probably should have had 5 pounds less on each set. Oh well. This is an all-time high bar squat PR, beat my meet 3rd attempt of 363 from 10 weeks ago.
                    -
                    COMPETITION PRESS
                    Prescription: [email protected], -3% x 2 reps x 3 sets
                    Warmups: 45x8x2, 75x3, 95x2, 115x1, 135x1
                    Set # WEIGHT (lbs) REPS RPE
                    1 145 1 7
                    2 160 1 10
                    3 145 2 8
                    4 145 2 8.5
                    5 145 2 8.5
                    Summary: e1rm: 160 Volume: 8 Avg Int: 90%
                    Notes: Definitely didn't intentionally overshoot my RPE to hit a PR.
                    -
                    TOUCH N' GO BENCH
                    Prescription: [email protected], [email protected], [email protected] x 4 sets
                    Warmups: 45x6, 95x6, 135x6
                    Set # WEIGHT (lbs) REPS RPE
                    1 160 6 6
                    2 170 6 7
                    3 180 6 8
                    4 180 6 8
                    5 180 6 8
                    6 180 6 8
                    Summary: e1rm: 232 Volume: 36 Avg Int: 77%
                    Notes:

                    Comment


                    • #59
                      WEEK TEN SPECIALIZATION
                      DAY #2 TUES. FEB 12, 2019
                      Daily Summary: More snow shovelling GPP adding to my allostatic load.
                      Bodyweight: 175.8 / 79.9 sRPE: 8
                      Session Length: 1h 18m Arbitrary Units: 624
                      -
                      COMPETITION DEADLIFT
                      Prescription: [email protected], -8% x 3 reps x 3 sets
                      Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1, 335x1
                      Set # WEIGHT (lbs) REPS RPE
                      1 355 1 6
                      2 375 1 7.5
                      3 345 3 7
                      4 345 3 7
                      5 345 3 7
                      Summary: e1rm: 411 Volume: 11 Avg Int: 86%
                      Notes: Listening to my subjective fatigue and taking the RPE down a notch. Historical data suggests my deadlift peaks better when I undershoot for a bit, so I'm trying it out. This whole training cycle has been PR stress levels for every lift, so I guess I shouldn't be too surprised if I'm carrying more fatigue than I thought I would be.
                      -
                      COMPETITION BENCH
                      Prescription: [email protected], -3% x 2 reps x 3 sets
                      Warmups: 45x6, 95x6, 135x6, 175x3, 195x1, 210x1
                      Set # WEIGHT (lbs) REPS RPE
                      1 220 1 7
                      2 230 1 8.5
                      3 220 2 8.5
                      4 215 2 8
                      5 215 2 8.5
                      Summary: e1rm: 244 Volume: 8 Avg Int: 89%
                      Notes: Not bad. Comp Bench e1rm PR. Overshot everything a little, but it's all good. Excited to see what I can do on test day.
                      -
                      3-0-3 TEMPO SSB SQUAT
                      Prescription: [email protected], [email protected], [email protected] x 4 sets
                      Warmups: 45x6
                      Set # WEIGHT (lbs) REPS RPE
                      1 155 6 6
                      2 165 6 7
                      3 175 6 8
                      4 175 6 8
                      5 175 6 8
                      6 175 6 8
                      Summary: e1rm: 232 Volume: 36 Avg Int: 76%
                      Notes: Slowed my cadence down this week instead of adding weight to the bar.

                      Comment


                      • #60
                        WEEK TEN SPECIALIZATION
                        GPP #1 WED. FEB 13, 2019
                        Daily Summary: More snow shovelling. Only 1.5 more months of complaining about it, don't worry.
                        Bodyweight: 175.4 / 79.7 sRPE: 5
                        Session Length: 33m Arbitrary Units: 165
                        -
                        CHINUPS (NEUTRAL GRIP)
                        Time Weight Reps / Set Total Reps
                        3 sets @8 Bodyweight 10, 8, 6 24
                        Notes: Wow I feel bad at chinups
                        -
                        PLANKS
                        Time Weight Reps / Set Total Reps
                        5 mins Bodyweight 60, 60, 60, 30 210 sec
                        Notes:
                        -
                        DB OVERHEAD TRICEP EXTENSION
                        Time Weight Reps / Set Total Reps
                        3 sets @8 20lbs 12, 10, 10 32
                        Notes:
                        -
                        BARBELL CURLS
                        Time Weight Reps / Set Total Reps
                        3 sets @8 45lbs 14, 14, 13 41
                        Notes:
                        -
                        AIR BIKE (LISS)
                        Time Distance Avg Speed Heart Rate
                        20 mins 10.34km 31km/h -
                        Notes: Got interrupted with 5 mins left and never bothered to come back and finish. 20mins it is.

                        Comment


                        • ropable
                          ropable commented
                          Editing a comment
                          You have the nicest-looking log, you know. Don't think we haven't noticed.

                        • llaffin
                          llaffin commented
                          Editing a comment
                          Thanks man! Y'all free to steal the format, I have no copyright
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