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TRAINING LOG: Andrew G
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thegnome View Drop Down
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10/20/12

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

Hang DL - #

135x3

225x3

300x2

350x1

375x1

405x1

430x1

Push Press - #

135x2

150x2

165x2

175x1

185x1

-

-

Overhead Squat - #

75x3

75x2

80x2

-

-

-

-

BP - #

135x5

160x3

185x3

195x1

205x1

215x1

-

In unrelated news the UCI threw Lance Armstrong under the bus today.  I am in no way a Lance Armstrong supporter.  Never liked him even when he was a young one day guy verses the post cancer tour rider.  I think he should have came out and said what everyone knew and taken it like a man...but the UCI was just as bad.  Trust me, if the guys turning wrences for the lower level pros knew what they did and how they did it, the UCI knew as well.  They were the ones making money from the faster speeds and increased distances.  EVERYONE needs to fess up to their part.
Andrew G

Vada a bordo CAZZO!!!!
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EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

Axle DL(15”)-kg

60x3

100x3

125x3

142.5x1

162.5x1

175x1

-

Axle Press - kg

50x5

57.5x3

67.5x1

75x1

80x1

85x1

-

Conditioning

15 minutes e bike

Last night was to see where I was with the axle events.  Was highly disapointed until I looked at my log from last year and realized I was actually moving more than I was at this point.  Especially my grip has improved.  A 175kg axle without straps isn't bad for my little monkey claws, and the 85kg axle press was easy.  Thought about going for 90 but figured I'd save it for another day. 
Andrew G

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Originally posted by thegnome thegnome wrote:
























Last night was to see where I was with the axle events.  Was highly disapointed until I looked at my log from last year and realized I was actually moving more than I was at this point.  Especially my grip has improved.  A 175kg axle without straps isn't bad for my little monkey claws, and the 85kg axle press was easy.  Thought about going for 90 but figured I'd save it for another day. 


so can I take this as I'll be seeing you Dec 1?
jammin on the one.
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Originally posted by vonguinness vonguinness wrote:

Originally posted by thegnome thegnome wrote:
























Last night was to see where I was with the axle events.  Was highly disapointed until I looked at my log from last year and realized I was actually moving more than I was at this point.  Especially my grip has improved.  A 175kg axle without straps isn't bad for my little monkey claws, and the 85kg axle press was easy.  Thought about going for 90 but figured I'd save it for another day. 


so can I take this as I'll be seeing you Dec 1?


btw, Depanfilis and crew are probably coming into town the night before to train while I do weigh ins. Something to think about, should be fun catching up with those guys.
jammin on the one.
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Ya, hoping to.  I took a paid coaching job for a few months, which is why I have been kind of out of the loop for a bit (since August).  Finishes up next week (or maybe today if the weather is as bad as they are calling for) so I'm hoping to get back in the swing of things.  Not sure where I'll be in 6 weeks but what the hell... any excuse to try to pick up heavy stuff with cool people is good enough for me.  Probably won't be able to get down the night before.  Most likely I'll be staying in North Creek near Gore Mt.  Would be cool to hang out with you guys though!
Andrew G

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EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

Rack Pulls - #

135x3

225x3

315x2

365x2

405x2

430x1

450x1

BTNJ - #

135x5

160x2

185x1

195x1

205x0

-

-

Press - #

135x2

145x1

150x1

-

-

-

-

Rack pulls were with the bar only about 2" higher than normal.  Not a DL, but still pretty happy with the 450.  Might have been able to get that from the floor.  Whole workout was just kind of thrown together because of the storm.
Andrew G

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10/30/12

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

Axle Press - kg

50x3

60x3

70x2

80x1

85x1

90x0

 

Conditioning

15 minutes on ebike

Probably not the best workout to do the day after doing what  I did Monday.  But with the storm, Halloween and a change in soccer schedule you do what you gotta do.
Andrew G

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OK...so where did I leave off....I think here:

Week # 47

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

 

C1

W

C2

 

C3

C4

Weights

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

Squat - kg

60x5

70x3

85x5

97.5x5

110x10

-

-

BP - kg

60x5

72.5x5

82.5x8

-

-

-

-

DB Side Laterals - #

25x10/10

25x10/10

25x10/10

 

 

 

 

Preacher Curls - kg

30x8

30x8

 

 

 

 

 

DB Rows - #

85x15/15

 

 

 

 

 

 

 

Conditioning

EXERCISE

 

Spin Bike

40 minutes, threw in some increased resistance.

WOD

20 push – ups+ back extensions (100#)+ 15 leg raises+25 DL (30kg)+ 15DB swings (15#),+ 5 min rowing

Strongman

Stone Press: 47x5, 85x3, 115x1, 137x1:47+85+115+137x1

Carry & Arm/Arm: (47+115+137) + (299)

Trail Hike/Jog

25 minutes @ SLU.

 

 

 
Andrew G

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Video from that weekend:
 
Andrew G

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Last week.......

Week #48

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

 

1

W

2

 

 

3

Weights

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set#6

Set#7

DL - kg

70x5

90x3

105x3

120x3

135x8

-

-

Press - kg

40x5

45x5

50x10

 

 

 

 

Push Press - kg

70x1

80x1

85x1

 

 

 

 

Shrugs - kg

120x10

120x10

 

 

 

 

 

2Arm DB ext. - #

65x12

65x10

 

 

 

 

 

Alt DB Ham Curl - #

50x10/10

 

 

 

 

 

 

 

Conditioning

EXERCISE

 

E.Bike

45 minutes, used old TDF vids to set resistance.  Lots of long “climbs”.

E.Bike

40 minutes, more of a consistent level spin

Trail Run

35 minutes @ Indian Creek, actually jogged/waddled for most of it.
Andrew G

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....and last night:

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Squat - kg

60x5

80x3

90x3

105x3

117.5x8

Smith Mach. Leg Press -#

190x10

240x10

270x10

 

 

RDL - kg

70x10

70x10

 

 

 

Machine Crunch - #

120x13

 

 

 

 
Andrew G

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Had to bow out of Jasen's strongman contest. nothing wrong, just that my kid has a Lego robotics contest that day.  He's going to be far and away the youngest kid there (he just turned 9), but he's a crafty little bugger, I'll bet he figures one or two of the problems out.
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11/12 to 11/18

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

W1

C1

 

W2

C2

 

 

Weights 1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Squat - kg

60x5

80x3

90x3

105x3

117.5x8

Smith Mach. Leg Press -#

190x10

240x10

270x10

 

 

RDL - kg

70x10

70x10

 

 

 

Machine Crunch - #

120x13

 

 

 

 

Weights 2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Smith Machine BP - #

120x3

170x3

210x3

225x1

240x1

Seated DB Press - #

80x10

80x10

80x9

 

 

1 Arm Cable Row - #

150x15/15

150x13/13

 

 

 

Alt DB Hammer Curl - #

40x11/11

 

 

 

 

 

Conditioning

EXERCISE

 

E.Bike

45 minute

Eliptical

20 minutes varied
Andrew G

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11/26 to 12/2

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

 

C1

W1

C2

 

 

OA

Weights 1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

DL - kg

70x5

90x3

112.5x3

127.5x3

145x8

Press - kg

42.5x3

47.5x3

55x10!

 

 

CGBP - kg

70x10

70x8

 

 

 

EZ Curls - kg

40x8

 

 

 

 

 

Conditioning/Outdoor

EXERCISE

 

E. Bike

40 minutes

E. Bike

45 minutes

Trail Run

30 (28) minutes
Andrew G

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12/3 to 12/9 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

W1

C1

W2

C2

 

 

 

Weights 1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Bench - kg

60x5

65x3

72.5x5

80x3

90x6

Seated Press - kg

50x6

50x5

50x5

 

 

Alt. DB Curl - #

40x10/10

40x10/10

 

 

 

1 Arm DB row

85x18/15

 

 

 

 

Weights 2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Squat - kg

60x5

80x3

97.5x3

110x3

122.5x6

SM Leg Press - #

205x10

245x10

265x10

 

 

Snatch HP - kg

50x4

50x4

 

 

 

Machine Crunch - #

100x22

 

 

 

 

 

Conditioning

EXERCISE

 

Elliptical / E. Bike

20 + 30=50 minutes

E. Bike

60 minutes
Andrew G

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12/10 to 12/16
 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

W1

 

W2

 

 

 

 

Weights 1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set #6

Set #7

Press - kg

40x5

45x5

50x3

57.5x3

65x1

70x1

-

Smith Machine BP - #

135x6

135x6

135x6

 

 

 

 

Weights 2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

DL - kg

70x5

110x3

120x5

135x3

152.5x5

Front Squat - kg

 60x3

80x2

92.5x2

102.5x1

 

 

Conditioning

EXERCISE

 

Elliptical/E. Bike

10+10+10 = 30
Andrew G

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12/17 to now
 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

W1

 

W2

 

 

 

 

Weights 1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Log Press-kg

 57.5x3

62.5x3

67.5x2

72.5x2

77.5x1

CGBP - kg

60x3

80x3

90x2

95x1

 

Circus DB

70x2/0

 

 

 

 

Weights 2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Set #6

Axle Squat - kg

60x3

80x3

100x3

110x2

120x2

130x1

BB Shrug - kg

90x5

140x5

140x5

 

 

 
Andrew G

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