TRAINING LOG: Bill Gordon

Don't know the names to alot of the lifts so I'll give a quick description if needed. Just have a bench(adjustable arms I can do squats off the back), some boxes, short sawhorse rests-height for shrugs/etc.,farmers walk bars,2" wrist roll pipe, and about 900# weight. Lift on a 3/4"OSB sheet on big rubber mat. All sits in driveway now until I can move it into an empty bay at firehall.

This week

1/25/10 Bi's/tri's-misc. sets and reps do once/twice a month

             wrist rolls-roll overhand/underhand/overhand/underhand=1set

             2"pipe sets in bench arms shoulder height off back of bench

             WR-125#-1  110-1/1

1/26/10 Bent over rows 135-5/5 235-5 285-5 325-3 375-2 415-2 335-5/5

          Core/ab work-pullovers,plate twists,other

I have those days all the time.  You'll make up for it later no doubt.

Keep going!

2/2/10 Squat 135-2x5 260-2 305-2 355-2 385-2 410-2 430-2 450-2 405-5 335-5  then some light core/ab stuff

Good overall day for me. 450 got decent depth and felt good worked at it though.

2/8/10  stationairy bike little over mile to warm knees

     hex bar deads, low handles plates per side 1-warmup 2-5 3-5 4-3 5-2 6-miss 5-2 3-5

     DB 1 arm rows off bench 110-10 130-7 150-5 then 2 more off floor

     core crushers, ab stuff

2/12/10 Squats 135-warm 265-2 315-2 365-2 405-2 455-1 405-5 365-5 then leg press for 5's not alot of weight

Thanks Duncan.Hoping to squat 500 and dead at least 550 this spring/summer. Forgot to mention I ran into Chris Chafin at the gym. Super nice guy like everyone says he is. Even offered me the use of his secret stash of equipment there too. Knowing he's an officer and being a big dude my mind kept telling me to add "yes sir" or "no sir" to every sentence.

2/16/10 Focused on shoulders and arms mainly. Light to heavy weights with usually 1 to 3 sets per exercise only short rest between

Incline bench 225-3x5, hang cleans 185-2x5, 100 and 110lb DB snatches, 120 and 150lb DB rows off bench, tri's with rope and cable, core crushers, ab roll thing on bench, DB overhead press's light, DB flat bench 65, 85, 110

2/18/10 wrist rolls-1 set is 1overhand 1underhand 1overhand 1underhand. 2" pipe about shoulder height off back of bench

127#x3 100x1 then some light sledge to nose things. Forearms get so full of blood you can feel your heartbeat in them and cant make a fist for a while.

1x1-open Founders Breakfast Stout and pour in glass.

2/23/10-Just planned on doing some trap bar deads and see how pulled back muscle would do.

     -trap bar deads up to 575 I think for 2 high handles

     -bent over rows-225x5 275x5 325x5 345x3 275x5 225x5

     -jump shrugs 405-2x5 315x5

     -hang cleans 185x5 205x5 225x3(not real pretty)

     -core crushers-135's 225's 315's back to 275's

3/2/10 Deads 135-warm, 225x5, 315x2, 365x2, 415-3x5

      jump shrugs 405-3x5

      hang cleans185x5 225x3 and high pulls 185x5fast

      DB snatch 100x5 L and R

      DB rows 130x5 150x7