CSD StrongDad Program: 12-14-13 Sleep Does The Body Good

Boyer was one of the smartest old school bodybuilders of all-time!
Boyer was one of the smartest old school bodybuilders of all-time!

“Next, design a workout program that will lead
to the achievement of that first sub-goal.

Include light, heavy and medium workouts.
You don’t need to go heavy all the time.
Remember, every workout is part of a chain
of workouts, leading TOGETHER to great 
results.

Then implement your plan.

That’s an example of long term program
planning — and it’s an example of
championship thinking.

And it’s how to climb to the very top of
the Iron Mountain.

You do it with paper, pencil and iron.”

Brooks Kubik – http://www.dinosaurtraining.blogspot.com/

 

Weight: 218.5

Sleep: 8.25!!!!! First time in months!

Sat, Dec 14, 2013   0:39 (12:00 PM – 12:39 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack Deadlifts

1RM: 613.2

12/4/13: 635

Ttl Weight: 16,595

Ttl Reps: 41

Avg Weight: 404.8

1 225 × 5 90 35% 6.8%
2 275 × 5 90 43% 8.3%
3 315 × 5 90 50% 9.5%
4 365 × 5 90 57% 11.0%
5 405 × 5 90 64% 12.2%
6 495 × 1 90 78% 3.0%
7 545 × 5 90 86% 16.4%
8 545 × 5 90 86% 16.4%
9 545 × 5 90 86% 16.4%

2 Shoulder Press (Barbell)

1RM: 163.1

12/2/13: 170

Ttl Weight: 2,415

Ttl Reps: 17

Avg Weight: 142.1

1 135 × 5 90 79% 28.0%
2 145 × 5 90 85% 30.0%
3 145 × 4 90 85% 24.0%
4 145 × 3 90 85% 18.0%

3 Machine Seated Rear Raises

1RM: 203.3

Ttl Weight: 3,675

Ttl Reps: 21

Avg Weight: 175

1 175 × 10 60 86% 47.6%
2 175 × 6 60 86% 28.6%
3 175 × 5 60 86% 23.8%

12/14/13 – All exercises (lb)

Total weight 22685 lb
Lats 16595 lb
Lower Back 16595 lb
Rear Delts 3675 lb
Front Delts 2415 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Triceps, Pectoralis (Pecs), Lateral Deltoid (Side Delts), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

 

 

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