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Morgan's Grip Log


maidenfan

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03-02-08

Treadmill - 47mins

03-03-08

Lat Pulls (no knee support) - 180x10, 200x10, 200x10

"Power Rail" Pushups - Body x 2 x 3 sets

Sandbag Overhead Squat - 150x1

Seated cable Row - 140x10, 200x10, 200x10

Sandbag Bench Press - 185x10, 206Keg x 10, 225x10

4way Neck - 45x20, 55x20

MG Bell DL - Rx1 Lx0

DB Bench Press - 100's x 20

Treadmill - 25mins

DB Row - 100x20

Pretty good workout tonight - worked up a good sweat.

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03-04-08

Elliptical - 20mins

Band Neck Work - 2 sets supersetted with DB Shrugs

Treadmill - 25mins

DB Wrist Curls - 70x10, 80x8

Machine Rear Delt Flys - 150x10x2sets

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03-05-08

Lat Pulls (no knee support) - 200x10x3sets

Sandbag Clean and Press - 150x10, 185x5

4way Neck s/s w/BB Shrugs - 55x20/225x10

Standing Military Press - 135x5, 185x5, 185x1, 225x1

Preacher Curls - 45x10, 60x10, 75x10

DB Rows - 115x20

Band Neck Work - Strong x 2 sets

Elliptical - 20mins

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03/06/08

Lat Pulls (no knee support) - 180x10, 200x10

DB Rows - 110x10x2sets

Rear Delt Machine Flys - 160x10x2sets

Band Neck work s/s w/DB Shrugs - Strong x 1/100's x 10, Strong x 1/100's x 10

Treadmill - 33 mins

DB Upright Rows - 50's x 10

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03/08/08

Lat Pulls - 200x10

DB Rows - 115x10x3sets

Rear Delt Machine Flys - 150x10x2sets

Band Neck Work s/s w/DB Shrugs - Strong x 1/100's x 10, Strong x 1/100's x 10

Elliptical - 20mins

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03/10/08

Squats (feet ~12" apart) - 135x10x2, 225x10x5sets

Neck 4way - 35x20, 45x20

Leg Ext (machine) - 120x10, 130x10

Band Neck Work - Strong x 2 sets

Elliptical - 25mins

Legs are sore - haven't squatted in a few weeks - felt good.

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03/11/08

Elliptical - 20mins

Band Neck Work - Strong x 2 sets

Treadmill - 25mins

03/12/08

Machine Delt Flys - 100x15, 120x10, 140x10

Seated DB Press - 70's x 10, 80's x 10, 100's x 6 (weak)

Machine BP - 240x10, 240x8, 240x7 (weak)

Machine Shoulder Press - 180x10, 210x10, 210x7

Machine Chest Flys - 160x10, 150x10, 160x10

Machine Lateral Raise - 80x10, 90x10, 90x10

Cable Crossovers - 40x10, 40x10, 40x10

Elliptical - 25mins

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  • 2 weeks later...

Nope - work also has a gym that I use for the cardio stuff. Havent been posting much lately as I've been busy. I sold my power rack so I had to do an old school squat workout last night.

03-25-08

Squats (no rack-power clean and press weight into position) - 135x10, 225x10x3sets

Pullups - Body x 8, 6

Incline Sandbag Bench Press - 185x10

4way Neck 45x20

Braemer Stone (standing puts - ~20lbs) - 10 ea arm (best was in the 24-25' range)

Portland Stone (100lb stone toss for distance - 15' approach box) - 10 tosses (best was in the 12' range)

28lb Shot Put (standing puts) - 2 throws

Portland Stone One Arm Presses (fun) - couple of presses

This was a fun workout - I'm glad the weather is finally starting to get nicer.

Edited by maidenfan
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04-01-08

Squats (clean and press weight onto back) - 225x20

Pullups - Bx8

190lb Stone C&P - 1

16lb Shot Put (standing put) - 8 ea arm (best about 30')

28lb Shot Put (standing put) - 15 ea arm (~20ish')

Braemer Stone - 2 ea arm

Portland Stone (15' running start) - 3 (best about 12') + 6 consecutive standing 2 hand puts

I enjoy these types of workouts - I wish I lived further south!

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04/03/08

Squats (clean and press weight onto back) - 225x20

Chins - Body x 8

Neck - 45x20, 55x10

Pullups - Body x 6

Stone C&P - 190x1

18lb Braemer (standing put) - 3 ea arm

19lb Braemer (standing put) - 3 ea arm (best ~27')

28lb Shot - (standing put) - 3 ea arm (best ~21')

16lb Shot - (standing put - messed around with spinning and sliding - but totally sucked at it) - 4 ea arm (best around 33')

Timed Rock Toss (Pick it up and throw it - distance 150 Feet) - 78lb Stone - 1 min, 97lb Stone - 1:15sec

30 mins Treadmill

Fun workout (except treadmill)

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04/08/08

Squats (c&p weight onto back) - 225x20

Clean & Press - 225x1x5sets

Pullups - Bodyx6

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04-11-08

Havent been very good about posting my workouts, but I've been doing them

Today

Squats (c&p weight onto back) - 225x20

C&P - 225x1x3sets, 235x1, 255x1x3sets, 190lb Rock x 1 x 2sets

4way Neck - 55x20x3sets

Shot Puts (standing) - 16lb x 5 ea arm (best about 30'), 28lb x 3 ea arm (best really sucked)

Most of this was done after a few laps mowing the grass - empty bag, do a set, etc. Good workout today

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04-15-08

Squats (PC/Press weight onto back) - 225x20

PC/Front Squat/Strict OHP Combo - 225x1x5sets

4way Neck - 55x20

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04-21-08

Squats - 245x20

Clean and Jerk - 245x1x5sets

4way Neck - 55x15, 65x15

04-23-08

Squats - 245x20

Clean and Jerk - 245x1x3sets, 255x1x2sets

4way Neck - 65x20

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Been doing a lot of squatting this week (front and back), cleans and presses and work on the elliptical. I also bought some new kettlebells (24k, 2x32k, 40k, 48k) that'll be here on tuesday. The bulk of them are Lifeline brand bells and one is a muscledriver bell - we'll see what they look like. The only ones I've owned are the power max bells and I liked them a lot. I also ordered one of those fancy sanbags from the crossfit store (they're on sale for $50 vs. $80).

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05-05-08

Stretching/Bar only lifts

Front Squats - 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 1, 130kg x 1

Military Press - 60kg x 8, 80kg x 3, 100kg x 1

Sandbag Presses and Squats (do presses then squat w/bag on back) - 150 x 5press/5squat x 5 sets, 186 x 3press/5squat, 225 x 1press/5squat

1H G-Rex - 55x5x5sets

Elliptical - 30mins

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05-12-08

Front Squats - 245 x 3 x 10 sets

Been at training for the last week. Did lots of front squats and stair climbing with KB's and Sandbags overhead. I also did a day swimming at the pool (for work). We had to tread water for 5 mins with all of our gear on plus a weight belt (~20lbs) - totally kicked my ass. I'm going to start swimming.

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05-13-08

Tread Water Intervals (w/12lb belt) - 20 min (2 min tread/1 min rest)

20 min Elliptical

Treading water kicks my ass - gonna start doing it a couple of times a week

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Finished the last week of training at the beach - did some KB and sandbag work (until it broke anyway). I also was dared to walk a mile with both of my 40KG kettlebells so I did that (50 steps at a time after the first bit :D )

05-18-08

Front Squat - 60KG x 5, 110KG x 3 x 5 sets, 130KG x 1

Double KB Clean and Press (strict press) - 32's x 3, 40's x 5 x 2 sets

Double KB Sotts Press - 32's x 5 x 2 sets

Double KB Sotts Press + OHS - 32's x 2, 32's x 1 + 10 "Power Rail" Pushups

Pullups - Body x 3 x 2 sets

Power Rail Pushups - Body x 10 x 2 sets

Did this in between mowing the lawn

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05-19-08

30 mins elliptical

05-20-08

Tread Water (w/16lb weight belt) - 20mins (1min on/1min rest) - 10mins treading

I've been sick the last couple of days - the swimming really works my lungs and heart good. It amazed me how a couple of lbs made a huge difference in my stamina.

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  • 2 weeks later...

Just now starting to get over being sick - almost three weeks now - killing me.

Yesterday

Front squat singles - 70K x 5, 120K x 1 x 3 sets

Double KB Clean & Press (1 clean/strict press) - 32's x 5 x 3 sets

Double KB Clean/Squat/Press (1 clean - squat and press ea rep) - 32's x 5, 40's x 5 x 2 sets

Chin-ups - Body x 3

Pull-ups - Body x 3

Power Rail Push-ups - Body x 10 x 2 sets

4way Neck - 45x20

06/01/08

Pool Day

100m combat swim (trying to get the tech down - basically a side stroke)

4 x 1 min tread water with an 18lb belt on (1 min rest between sets) tuff today - lungs were not ready for this

Couple of 30 sec sets holding a bucket of water over the head w/the Jet fins on

1000 meters with a pull buoy & paddles (100m at a time, 1 min rest)

Alternate 100 meter pull buoy & Jet fins with a kick board (1 min rest) - 400m swim/500m kick board

4way Neck - 45x20

The swimming felt really good - still sick though. This is going to get me in great shape.

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06/02/08

Front Squat - 70K x 5, 120K x 1 x 5 sets

alt sets w/

KB Squat & Press (2 KB's) - 32's x 1, 40's x 1, 48's x 1, 40's x 5, 40's x 5

alt sets w/

Pull-ups - Body x 4

alt sets w/

Chins - Body x 4

alt sets w/

Rope Pull-ups - Body x 3, Body x 3

alt sets w/

Power Rail Push-ups - Body x 10, Body x 10

Hammer Strength Neck - 45x15

Elliptical - 30mins

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