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Old 01-10-2008, 05:50 AM   #1
Dan Perino
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Dan P's Workout Log

Well, here we are. Three days in following the WOD with a little BrandX mixed in. Amazing what you learn in three days of pushing your body in a different direction.

To sum up.

CFWU w/ ring dips minus exercises relevant to the WOD.

Monday 1/7, Front Squats: Not very familiar with the movement but gave it a go. Started with empty bar and 5 reps. 6 sets later was up to 100lbs and maintaining 5 reps. Felt better than LB Back Squats form wise. Encouraged and excited to try them again.

Tuesday 1/8, "Cindy": BrandX scaled to Pack. Movements and reps as Rx'd but for 12' insread of 20'. Six rounds +2 pull-ups. Pull-ups at near failure at 12', push-ups breaking down, squat sets getting faster.

Wednesday 1/9, "MIchael": BrandX scaled to Pack (a la Bingo). Three rounds of; 1000m row, 35 back extensions (GHD), and 35 AbMat sit-ups. A mess. Warmed up all wrong. Did pull-ups and ring dips, should have done OHS instead of dips. Warm-up takes me too long to do as Rx'd. Ran out of time after two rounds with stopwach on my phone at 30'. Ugh. Would have finished three rounds but would have taken 45'+. Back extensions were the killer. Sit-ups got better in second round.

What needs work: Pull-ups, back extensions, ring dips. I'm sure I'll find more in the next cycle!

Needs: Stopwatch or timer.
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Old 01-14-2008, 05:13 PM   #2
Dan Perino
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Re: Dan P's Workout Log

Back again.

Missed last cycle due to family commitments.

"Diane" today. Took it easy as suggested. 15-12-9 of 135# Deadlift and HSPU variation using woody bands for assistance. First time even attempting HSPU's. Long way to go before I'm doing that handstand workout at the beach on LBI this summer.

Will continue with scaled "Elizabeth" Wednesday. Tomorrow is my daughter's 4th birthday. We'll play on the rings and do "Elizabeth" together.
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Old 01-15-2008, 07:36 AM   #3
Dan Perino
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Re: Dan P's Workout Log

Oh, and her middle name is...Elizabeth!
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Old 01-18-2008, 03:47 PM   #4
Dan Perino
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Re: Dan P's Workout Log

1.18.08

Clean practice. 95# PC followed by 7 Front Squats x 3.

No gas in the tank today. Long layoff? Little sleep?

Tomorrow: Death By Pullup
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Old 01-22-2008, 06:29 PM   #5
Dan Perino
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Re: Dan P's Workout Log

The "no gas in the tank" has continued for the last four days. Can barely do pullups and ring dips are impossible. I went from 10 Ring Dips to ZERO! Tried rowing 2000 meters and did OK. I'm starting to wonder if I maxed myself out on those banded HSPU and completely fried my upper body.

Back to the drawing board.

There have been quite a few threads regarding an exclusive Starting Strength program. That may be just the ticket for me as well. So today a la Practical Programming...

LB Back Squats: 95x3x5
Ring Dips (feet on a 5 gal bucket), 3 sets: 15, 7, 7. NO BENCH PRESS.
Push Press: 65x3x5.
Chin-ups, 3 sets: 6, 5, 5.

Never built a base last time and crashed. Low numbers but I'm not giving up. I have a vacation planned in May. Hopefully by then I will have seen some gains and can plan the next steps from there.

Workout B with deadlifts (I love deads!!) on Thursday.

45.M.72.175
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Old 01-26-2008, 06:12 PM   #6
Dan Perino
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Re: Dan P's Workout Log

Saturday, 26 January 2008

45.72.175

3:30-4:30P, Cold (20's)

Squat: 105x3x5
Press: 75x3x5
Ring Dips: 1, 2, 10(a)
Deadlift: Finding base weight; 135x5, 155x5, 175x5.

Need to determine some goals. Still looking at May to re-evaluate and resume scaled WOD's.

Skied on Thursday. First time since 2.03. Like riding a bike.
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Old 01-30-2008, 03:40 PM   #7
Dan Perino
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Re: Dan P's Workout Log

Wednesday, 30 January 2008

OHS w/ 5' Black Pipe 3x10
Burgener WU w/ Bar

Squats: LB, 115x3x5
Ring Dips: 5,5,5 No assistance.
Press: 85x3x5
Pull-ups: 5,5,5

Romanian deadlifts 95x3 with toes elevated.

45.M.72.175

More rest is definitely making a difference. Had energy for the first time in a while.

Last edited by Dan Perino : 01-30-2008 at 03:41 PM. Reason: addendum
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Old 02-02-2008, 02:04 PM   #8
Dan Perino
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Re: Dan P's Workout Log

Saturday, 2 February 2008

45.72.175

2:30-3:30P, Moderate, gray day, 39F.

Squat: 125x3x5 (Bar a little higher on traps, feel more balanced)
Press: 95x3x5
Ring Push-ups: 3x5
Deadlift: 185x5

Need to warm-up for deadlift a little more. Still rotating on to inside of feet on squats. Better on last set.
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Old 02-04-2008, 03:41 PM   #9
Dan Perino
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Re: Dan P's Workout Log

Monday, 4 February 2008

45.M.72.175

3P-4P, Cool, light rain, 36F.

Squat: 135x3x5
Ring Dips: 5,6,6
Press: 105x3x5
Pull-ups/Chin-ups: 5,5,5,5

GHD Sit-ups: 3x15

I thought for sure this would be the day I'd have to back off on the press. But, OMG, I threw it back over my head without a problem. Looking forward to Wednesday.
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Old 02-07-2008, 05:55 AM   #10
Dan Perino
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Re: Dan P's Workout Log

Wednesday, 6 February 2008

45.M.72.175

3P-4P, Warm, 55F.

Squat: 145x3x5
Ring Dips: 6,6,6
Press: 115x3x5 (Incomplete; 3,5,4)
Deadlift: 195x3x5

I knew it was coming. It just took one workout longer than I thought. I suspect that my loads were a little close and will begin to separate from this point on. I will remain at the same weight for the press and move up as usual (10 lbs.) on the others. I can't see why I won't get the reps as this is my two day off segment and I resume on Saturday. I may reduce increases to 5 lbs for the press and do the same once I miss on the others. I don't want to get hurt or stuck.

I miss my rower. I may start some moderate rowing or sprinting on in-between days (Sunday and Tuesday).
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