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TRAINING LOG: Luke Crowley

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Duncan McCallum View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/14 at 5:23am
"Band Curls w/ Fat grips (shirtless and standing in squat rack for extra pumpage) 5 Sets 10-20 Reptars ***Feels dirty but swear I'm just trying to avoid an imbalance in my guns***"

No can defend.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/14 at 2:27am
1*21*14      Deads and OHP

BW: 290 waaaay too sexy right now

Deads: 135x8, 245x5, 295x3, 335x3, 385x2, 405x1, 435x1,(+straps) 455x1, 485x4 ***Wanted 5 at 485 but got pretty sloppy on 4 so I called it there... still not strong but pretty darn good for me***

OHP: 135x5, 145x3, 165x2, 175x2, 185x1, 195x1, 205x1, 215x3 ***Was hoping for more reps at 215 but by that time my core felt like a shitty slinky***

Push Press: 225x3, 275x2, 275x2

HammerStrength Deadlift (low handles) 345x8, 345x8, 345x8

Home Gym:

Protein Shake

Band Curls w/ Fat grips (shirtless and standing in squat rack for extra pumpage) 5 Sets 10-20 Reptars ***Feels dirty but swear I'm just trying to avoid an imbalance in my guns***

Pesto Noodles w/chickens
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/14 at 12:32am
1/16/14     Cleans @ Home

Hacky sack

Cleans from floor: 95x5, 135x5, 155x5, 185x5, 245x3, 245x3

Hang Cleans: 245x3, 295x3, 295x3, 317x2, 317x2

Hack again

Luke Crowley
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1/15/14       Squat

BW: 292 ***Yikes, Still rebounding from sickness... appetite is kitten-sized right now***

Squat: 135x10, 225x5, 295x3, 315x3, 345x1, 385x1, 425x1, 425x1, 445x2, 445x1, 445xCROTCH! ***Well 3+ didn't happen today... felt awesome out of the hole then deflated half way up. First shit workout I've had on this program. Time to switch it up a bit and adress some problem areas***

Push Press for the heck of it: 135x5, 225x5, 275x3, 275x3

Ate Monster Burger (no mayo) on the drive home
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/09/14 at 11:00pm
1/9/14       Bench

BW: 294 ***Woke up feeling terrible today. Caught something working in a jail full of sick people all week. Roamed the house moaning like an angry ghost all day, then napped before Katie got home so I could rally for tonights work out***

Bench: Bar x10, 135x10, 225x5, 275x5, 315x3, 355x1, 365x1, 385x1, 395x4 ***Needed 3+ on this set, got 4 but very not happy with it. Got out of whack on my 4th rep and ended up pushing it up over my eyeballs and racking it...grumble grumble*** Frustration sets: 405x3, 405x3 ***All things considered it ok***

TRX Rows: 16, 16, 16, 16

Protein Shake

Salad, Bacon, Pork Roast fried in grease from bacon.

...Back to dying
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/14 at 12:33pm
1/6/14 AM      Cleans

From Floor: 135x5, 135x5, 185x3, 185x3, 235x3, 235x3

From Hang: 235x5, 285x5

***Everything light and snappy. Quick workout to get me going before work***

Protein shake + Salad (same recipe as above)
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/14 at 11:42am
1/4/14 AM      Recovery Squat

Hack warm up: kicking and sweating

Top Band Squat w/ micro minis: 155x10, 245x8, 335x5, 365x5, 365x5

Salad (letuce, cottage cheese, bacon, sunflower seeds)& Tacos!

Edited by BrainSmasher - 1/06/14 at 12:35pm
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 12:03am
1/2/14        Active Rest type day

Purchased heavy bag from craigslist w/out getting murdered

Hung up said bag and gave it a vigorous thrashing

Later that evening... In the gym that doubles as a home...

Andy showed up for some hack/cleans

Hack x much

Cleans from floor: 135x5, 185x5, 205x5, 225x3, 225x3, 225x3 ***Light, springy and at a relaxed pace w/ plenty of breaks for hacky sack

Mexican food and lemonade
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/01/14 at 10:47pm
1/1/14     Overhead Press

BW: 298

OHP: Barx8, 135x8, 155x5, 195x3, 195x3, 195x3, 195x3, 195x3, 195x3 ***Went to the gym for this workout, overhead stuff no good at house for because of ceiling height***

A few hours and many cookies later.... Deads

Hacky sack warm up w/ Wade and Katie: Kicking and thrashing x a billion

Deads: 135x5, 205x5, 255x5, 295x3, 345x3, +straps 395x3, 445x3, 445x3, 445x3, 445x3, 445x3 ***Felt good, stayed in position and no back weird stuff***

Burger stuffed w/ Cheese x 2
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 1/01/14 at 10:38pm
Haha thanks Nathan, I'm going to demand that Katie call me that in the gym from now on... we might break up.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 12/29/13 at 6:20pm
looking good there Fleximus Prime
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12/29/13       Bench

BW: 295

Bench: Barx10, 135x10, (Pause for Terry Smith sighting) Resume lifting 225x8, 315x5, 315x5, 365x3, 365x3, 365x3, 365x3, 365x3

DB Incline: 100sx5, 105sx5, 110sx5

TRX Rows: 4 sets x 16 yanks

Dominos Pizza x Much (whilst watching Packers)
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/13 at 6:43pm
12/28/13      Squat

BW: 296

Squat: 135x8, 225x5, 315x5, 365x3, 405x3, 405x3, 405x3, 405x3, 405x3

Bowling... crappy

Mini tacos, chicky strips, pizza, cheese curds... Awesome

22lb B. Stone x5 in the back yard: Best of 39'

Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/13 at 6:33pm
Challenge accepted!
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/13 at 3:00pm
Don't judge us, Luke! Next time I see you, I challenge you to some Big Game Hunter! 

We'll have to find a bar/restaurant that has one first haha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/13 at 1:58pm
Originally posted by BrainSmasher BrainSmasher wrote:

NERDS! Video games are for punching kicking and smashing not acting out wizard on wizard fantasies over the internet.
I had a wizard on amazon fantasy last night that involved your mom.....
 
O_O
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/13 at 12:19pm
NERDS! Video games are for punching kicking and smashing not acting out wizard on wizard fantasies over the internet.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 6:04pm
F2P.
 
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 5:47pm
I quit playing because of all the stupid! I must look into this...
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 4:24pm
I will see your skeletons and golems and raise you "Very Fast Attack Speed" with two handed mauls.
 
Or werebear.
 
Have you fellas played Path of Exile?  It's like Diablo, without any of the stupid.
 
You're welcome.
 
BTW, Luke, I did get your private message.  You, Sir, are a man among men and that is a MANLY gift!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 10:47am
But if you have a good enough complete set then you'll get all the benefits of SOJs. Or get an uber socketed piece of armor and rune the shit outta it it's worth endless SOJs. 

Ahh the memories. I used to have a a necro with full Trang-Ouls set and he was the f*kin man. So many skeletons and golems. 

Dammit, now I wanna play. Look what you did Jake!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 10:40am
Originally posted by TheJeff696 TheJeff696 wrote:

SOJs are worthless though
 
worthless for what? being FFFFFing awesome at pvp?
 
I had a 68 druid tank that I would DESTROY 90+ lvl players with due to rojs and a STUPID jeweled (perfect skulls) stave. What's that ridic dps + life steal? thank you kind sir.
 
I was jacking around one time and killed diablo in nightmare with 5 swings. I let him get me to 25% health before every strike and with every strike I got back up to 75%, lmao. that was about the time it got boring and i switched to all pvp before quitting a while later
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 10:22am
You DID NOT just drop a Diablo 2 reference??? 

You're my hero. SOJs are worthless though, you can find a few of them with a good Baal run if you're sporting enough MF. 

I used to be a beast at that game
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 9:02am
Originally posted by BrainSmasher BrainSmasher wrote:

All Stats +20!!!
 
like duping 3 ring of jordans...
 
Clap
 
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/23/13 at 9:41pm
12/23/13       Deads & OHP

BW: 295

Deads w/ 60s rest: 155x5+5Cleans, 155x5Cleans, 245x5+2Cleans, 335x3, 405x3, 405x3, 405x3, 405x3, 405x3 ***Felt a little twinge in my low spine ventricle so I cut out the last 2 sets. Lots of shoveling and gym building the last few days has my back grumpy. Short rest probably didn't help either***

OHP w/ 60s rest: 135x5, 155x5, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3, 185x3 ***Katie was still plugging away at here workout so I did a few extra sets***

Garlic Chicken Pizza, Chicky Fajitas & New York Strip for dinner.

***Sunday Wade and I (and sort of Katie) turned a spare room in our basement into our gym. Carpet gone, rubber mats in. Squat rack assembled. More stuff to come. Jacked about the future. All Stats +20!!!
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/13 at 1:58am
12/19/13       Bunch Press

BW: 295

Power Clean Warm up: 155x5, 155x5, 225x3, 225x3, 275x2, 275x1 ***Grip was fading and there was much benching to be done***

Bench: 135x12, 225x10, 335x3, 335x3, 335x3, 335x3, 335x3, 335x3, 335x3 ***zipped through these w/ 60sec rest.

DB Incline: 100's x8 Reptars x3 Sets

TRX Rows: 5 sets of Large land mammal x14 reps

****In and out in less than an hour, good evening at the gymski****

Protein Shakedown, BBQ Chicken Pizza, Raspberry filled cookies
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/13 at 9:39pm
Originally posted by TheJeff696 TheJeff696 wrote:

Such press. So push. Much deads. Wow. 




All part of building a (semi)Lean(kinda)Mean(uncrappy)Throwing Machine!
Luke Crowley
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12/16/13        Squaters

Shovel Snow

BW: 296 Bacon, eggs, pump the legs

Squat: 135x10, 225x8, 315x5, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3

Front Squat: 225x5, 275x3, 275x3

36" Box Yumps: 8 springs x2 sets

2lb. Pork Loin... might share with Katie... she did bring home a box of chocolates today.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/13 at 6:08am
Such press. So push. Much deads. Wow. 


Jeff Kaste



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12-13-13          Deads & OHP

BW: 292

Warm Up: Power Cleans + Deads: 135x5+5, 185x3+3, 235x3+3, 235x1+3

Deads: 275x5, 345x3, 395x1, 425x1, 445x8 ***No Belt, strappies after 395. Felt pretty damn good. Low back was a bit spent near the end of my failure set so I called it at 8.***

OHP: Barx10, 135x8, 155x3, 175x3, 195x8, 225x1 ***Happy w/ the failure set and the 225 after that. Felt squirrely after that so I did some Push Press.***

Push Press: 225x3, 275x1, 295x1, 315x1 ***Tired by this point but much happy with results***

KFC: ALL THEM CHICKENS!!!
Luke Crowley
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