ITT DF2 tries to reverse some concerning trends
Join Date: May 2006
Posts: 7,442
2/8/2019 (Pull)
Warmup: Row 500m, 8 sets of shoulder warmups
Pullups: 3 sets of 10
Fat Man Pullups: 3 sets of 10
Chest Supported RD Flyes: 5 sets
Curls: 3 sets
Join Date: May 2006
Posts: 7,442
2/9/2019 (Push)
Warmup: Row 250m x2 (0:46.0, 0:46.4), 8 sets of shoulder warmups
Squat: 70kg x5x3
Leg Extensions: 2 sets
Incline DB Bench: 5 sets
Triceps: 5 sets
Lateral Raises: 5 sets
Join Date: May 2006
Posts: 7,442
2/11 (Pull)
Warmup: Row 500m (10 damper, 36 strokes, 1:54), 6 sets of shoulder warmups
Pullups: +25x5x5
Single arm Cable Row: 5 sets
Chest Supported RD Flyes: 5 Sets
Curls: 5 Sets
KB Swings: 70x25
Hamstring Curls: 4 sets
Felt some tightness in my groin/lower ab during the Kb swings so I shut it down after a set and switched to hamstring curls.
Join Date: May 2006
Posts: 7,442
Probably won't get a chance to lift again until the 22nd, so increased the volume a bit.
2/12 (Push)
Warmup: Row 500m (1:35.8), 6 sets of shoulder warmups
Bench: 70kgx5, 72kgx5, 73kgx5, 74kgx5x2
DB Flyes: 2 sets
Triceps: 6 sets
Walking Lunges: 4 sets
Lateral Raises: 5 sets
Leg Extensions: 2 sets
The row almost killed me. Very surprised I was able to shave 2.5 seconds from last week's effort.
Join Date: Mar 2009
Posts: 6,022
Join Date: May 2006
Posts: 7,442
Got ahead of a project so I didn't have to travel today.
2/19 (Pull)
Warmup: Row 500m (10 damper, 34 strokes, 1:53), 6 sets of shoulder warmups, 3 sets of leg extensions
Pullups: +33x5x5
Chest Supported RD Flyes: 5 Sets
Curls: 5 Sets
Single arm Cable Pulldown: 5 sets
RDLs: 5 sets
Join Date: May 2006
Posts: 7,442
2/20/2019 (Push)
Warmup: Row 250m x2 (0:45.0, 0:45.8), 6 sets of shoulder warmups
Bench: 65kg x8x5
Lateral Raises: 5 sets
Triceps: 6 sets
Calves: 5 sets
Leg Extensions: 5 sets
Join Date: May 2006
Posts: 7,442
2/22 (Pull)
Warmup: Row 500m, 6 sets of shoulder warmups
Deadlifts: 120kg x5x2
Hamstring Curls: 3 sets
Bodyweight Rows: 5 sets
Chest Supported RD Flyes: 5 Sets
Curls: 5 Sets
Back didn't feel great after the 2nd set of deadlifts so I shut it down.
Join Date: May 2006
Posts: 7,442
2/24/ (Push)
Warmup: Row 500m, 6 sets of shoulder warmups
Bench: 75x3, 78x3, 80x3, 82x3
Triceps: 5 sets
Lateral Raises: 5 sets
Went skiing in the morning so skipped doing any lower body. Bench moved fine but was probably a bit heavier than my shoulder should be dealing with. Will stick with weights under 75kg for the next month or so.
Join Date: May 2006
Posts: 7,442
Had a couple additional workouts last week that I forgot to log, then was traveling for a few days.
Leaving on 3/10 for a work trip, should be anywhere from 9 to 14 days. Hopefully I can lift every day before then.
3/6/2019 (Pull)
Warmup: Row 1000m (10 damper, 34 strokes, 1:53), 6 sets of shoulder warmups
Pullups: +33x5x2, +38x5x2, +40x5
DB Row/Standing Cable Row: 6 sets
RD Flyes: 6 Sets
Curls: 6 Sets
KB Swings: 3 sets
Last edited by Doug Funnie II; 03-07-2019 at 12:35 AM.
Join Date: May 2006
Posts: 7,442
Work trip got pushed off a couple weeks, so should be able to get another few lifts in:
3/7/2019 (Push)
Warmup
Row 1000m (3:47)
External rotations x2, wall slides x2, pullaparts x2
Leg extensions 3x20
Side Bends 5x20
Main Lifts
Bench: 155x5x3, 165x5x3
Walking Lunges: 3 sets
Accessory Lifts
Triceps: 6 sets
Lateral Raises: 3 sets
I've been thinking a bit more about priorities/goals. As nice as it would be to get back to my old PRs, I think I care more about feeling good, looking decent, and avoiding the rapid decline a lot of finance people seem to experience in their 30s. So increased emphasis on cardio, shoulder health, knees, and core/back come first, then a couple "main lifts" where hopefully I make gradual progress, then light accessory work.
Goals for the next month are to row 1K under 3:30 and pullup +50x5.
Join Date: May 2006
Posts: 7,442
3/9/2019 (Pull)
Warmup
Row 1000m (3:45)
External rotations x2, wall slides x2, scap pushups x2
Leg Raises 3 sets
Main Lifts
Neutral Grip Chinups: 5 sets of 10
Snatch Grip RDLs: 175x8x3
Accessory Lifts
TRX Rows: 5 sets of 15
Curls: 5 sets
Band RD Flyes: 5 sets
Join Date: May 2006
Posts: 7,442
3/10/2019 (Push)
Warmup
Row 1000m (3:37)
External rotations x3, scap pushups x3
Side Planks and lying knee roll over stretches
Main Lifts
Floor Press: 132x10x3, 155x5x3
Goblet Squats: 5 sets of 10
Accessory Lifts
Triceps: 6 sets
Band Lateral Raises: 6 sets
Row fast.
Join Date: May 2006
Posts: 7,442
3/12/2019 (Pull)
Weighted Pullups: +44x4x5
KB Swings: 55x15x5
Curls: 3 sets
Bad RD Flyes: 3 sets
Only had 45 mins.
Join Date: May 2006
Posts: 7,442
3/13/2019 (Push)
Warmup
Row 1000m 3:38
External rotations x2, snow angels x2, wall slides x2
Main Lifts
Bench: 165x5, 172x4x4
Accessory Lifts
Pushups: 3 sets
Lateral Raises: 3 sets
Triceps: 6 sets
Front Plate Raises: 3 sets
Probably won't lift from 3/15 to 3/24, trying to get some volume in before then.
Join Date: May 2006
Posts: 7,442
Missed logging a workout on 3/14 where I did a bunch of pullups.
3/28/2019 (Push)
Warmup
External rotations x2, snow angels x2, band RD flyes x2
Main Lift
Bench: 175x5, 165x7, 155x9
Accessory Lifts
Chest Press Machine: 3 sets
Tricep Pushdowns: 4 sets
DB Lateral Raises: 3 sets
Calf Raises: 3 sets
Went skiing for a few days and then straight to Vegas for the start of March Madness. Drank a lot, didn't sleep enough, then got sick this week. Just trying to get back into the swing of things. April is looking like a rough month for me work-wise, so hopefully I can avoid slipping too much further.
175 felt a bit heavy on my shoulder, so I'm going to target volume in the 155-170 range for the next few weeks.
Join Date: May 2006
Posts: 7,442
4/1/2019 (Pull)
Warmup
Row 500m, 10 damper, 32 strokes, 1:50
External rotations x2, snow angels x2, band RD flyes x2
Main Lifts
Pullups: BWx8x3
SGRP: 175x8x3
Accessory Lifts
Back Extensions: 3 sets
Standing Single Arm Pulldowns: 3 sets
Hammer Curls: 3 sets
Band RD Flyes: 3 sets
Sickness is basically done, so back at it.
Join Date: May 2006
Posts: 7,442
4/2/2019 (Push)
Warmup
Row 1000m 3:55
External rotations x2, snow angels x2, wall slides x2
Main Lift
Bench: 165x6x3, 155x6x3
Accessory Lifts
Calf Raises: 6 sets
Triceps: 6 sets
Incline DB Press: 3 sets
Lateral Raises: 6 sets
Join Date: May 2006
Posts: 7,442
4/4/2019 (Pull)
Warmup
Row 1000m 3:45
External rotations x2, snow angels x2, band RD flyes x2
Main Lift
Pullups: BWx9x3
Accessory Lifts
Bodyweight Rows: 4 sets
Band RD Flyes: 4 sets
Single Arm Pulldowns: 4 sets
Curls: 8 sets
Join Date: May 2006
Posts: 7,442
Travelling from Sunday to Friday next week. Might be able to sneak in one lift around Tuesday.
4/5/2019 (Push)
Warmup
Row 1000m 3:41
External rotations x2, snow angels x2, wall slides x2
Main Lift
Bench: 175x3, 180x3, 185x3
Accessory Lifts
Incline Bench: 3 sets
Lateral Raises: 4 sets
Triceps: 8 sets
Join Date: May 2006
Posts: 7,442
Lol I've been terrible at logging. Missed 2 lifts in there somewhere.
BTW current setup is upper body pull, upper body push, lower body. Must rest at least 1 day between lower body and upper body pull.
4/12/2019 (Upper Pull)
Warmup
Row 500m
External rotations x2, snow angels x2, band RD flyes x2
Main Lift
Weighted Pullups: +33x5x3
Accessory Lifts
Single Arm Pulldowns: 3 sets
Cable Pullovers: 3 sets
Band RD Flyes: 3 sets
Rope Climb Machine: 2 sets
Had a pounding headache that wouldn't go away, so kinda phoned it in. Also having some brachialis pain so no curls today.
Join Date: May 2006
Posts: 7,442
4/5/2019 (Upper Push)
Warmup
Row 1000m 3:43
External rotations x2, band RD flyes x2, wall slides x2
Main Lift
Bench: 155x8x5
Accessory Lifts
Triceps: 8 sets
Lateral Raises: 4 sets
DB Bench: 3 sets
OHP: 3 sets
Join Date: May 2006
Posts: 7,442
4/16/2019 (Legs)
Warmup
Bike 50 calories
External rotations x2, band RD flyes x2
Back extensions x2
Main Lift
Snatch Grip Rack Pull: 245x5x5
Accessory Lifts
Weighted Back Extensions: 5 sets
Calf Raises: 5 sets
Leg Extensions: 5 sets
Join Date: May 2006
Posts: 7,442
4/17/2019 (Upper Push)
Warmup
Bike 70 calories
Rope Clime Machine 2 mins
External rotations x2, band RD flyes x2, wall slides x2, snow angels x2
Main Lift
Bench: 170x5x4
Accessory Lifts
Landmine Press: 5 sets
Lateral Raises: 5 sets
Triceps: 6 sets
Join Date: May 2006
Posts: 7,442
4/18/2019 (Upper Pull)
Warmup
Bike 50 calories
External rotations x3, band RD flyes x3
Main Lift
Neutral Grip Chins: 12, 11, 9, 8
Accessory Lifts
Rope Pulldowns: 4 sets
Band RD Flyes: 4 sets
Curls: 4 sets