CSD StrongDad Program: 12-18-13 – Letting Off Some Steam

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Now this is a side profile!

Car issues today had me not in the best of moods. After all, I already hate living in a cold weather place, and that dislike grows even stronger when you’re out in the cold trying to get a car started. So that’s the bad part.

The good part? The car died in the driveway as I was getting ready for work. On Monday it died on me on the way to work, it was two-degrees outside, and I had a suit on for a can’t miss presentation I had to give.

Also, I was able to make it into the gym instead of tomorrow. So, planning ahead like all gym-rats should, I should be able to hit it Wed, Fri. and Sun.

So today was the day to hit legs and my power rack was taken (notice I said, “my”? Because when I enter, I own it) but not today! Some other cats had it locked down and it was all good as they weren’t doing curls or anything.

My eating has been on point over the last week or so. So I’m proud of my 221.5, cause that’s not pizza weight!

Sleep: 6 hours

The order was actually: Leg Press, Dips, then Reverse Curls – 80% Max Day

Wed, Dec 18, 2013
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Chest Dips (Parallel Bars)Body Weight ⊕

1RM: 221.5+115

12/7/13: 221.5+133.5

Ttl Weight: 4,460.5

Ttl Reps: 17

Avg Weight: 262.4

1 × 5 60 62% 24.8%
2 +25 × 5 60 69% 27.6%
3 +45 × 3 60 75% 17.9%
4 +90 × 1 60 88% 7.0%
5 +115 × 1 60 95% 7.5%
6 +115 × 1 90 95% 7.5%
7 +115 × 1 60 95% 7.5%

2 Reverse Arm Curls (Barbell)

1RM (1)

12/12/13: 95.6

Ttl Weight: 1,910

Ttl Reps: 30

Avg Weight: 63.7

1 55 × 12 60 58% 34.6%
2 65 × 10 60 68% 34.0%
3 75 × 8 60 78% 31.4%

3 Leg Press (45¬∞)

1RM: 710

12/2/13: 874.3

Ttl Weight: 10,660

Ttl Reps: 35

Avg Weight: 304.6

1 90 × 10 90 10% 8.4%
2 180 × 5 120 21% 8.4%
3 270 × 5 120 31% 12.7%
4 360 × 5 120 41% 16.9%
5 450 × 3 120 51% 12.7%
6 540 × 3 120 62% 15.2%
7 610 × 1 180 70% 5.7%
8 710 × 1 180 81% 6.7%
9 710 × 1 180 81% 6.7%
10 710 × 1 180 81% 6.7%

12/18/13 – All exercises (lb)

Total weight 17030 lb
Front Thighs 10660 lb
Glutes 10660 lb
Pecs 4461 lb
Forearms 1910 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Biceps, Hip Adductors (Inner Thigh), Calves, Trapezius (Traps), Hamstrings (Rear 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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