Training Log Archive: RASPUTIN

11-7:30

hammys sore but body fine today.

2pm brunch! steak and eggs again. best I've ever had.
amazing spot in ATL

garage

cold! 30s.
fleece pants, shirt and fleece jacket



20x shoulder dislocates
rubber band pull a parts

Bench Press
first find ~90%+ 1RM. No slow reps, manage risk!!

10x95
5x135
5x155
3x185
1x205
1x225
1x235

No spotter, so no risks. Had more, but not too much.
First reps over 205 in a long time. Not worth risking.
No grinder heavy reps today!!

Then:

5x10 on 2': 155
planned 10, but scaled down
(.65 training max)

BCs
DBs 25-30-35-35-40-40s
BBell 45x10, 10; 65x 10
same bbell wrist curl

Farmer carry, 50s

C • no collars 5

sasha up all night. broken sleep as usual.

massive breakfast at 11. yogurt and a protein bar (34g PRO) at 9am and one more bar on way out door (14g)
Eggs (18g) , 10oz ribeye (~80g) , grits, two biscuits,
some of alla's omellette (6g). could have kept eating, easily. held back. water and coffee. PWO: Vitargo POST + extra whey (50g). later anotjer yogurt (14g). dinner: 8oz gf beef (42g) amd half a large yam w kerrygold butta, salad. 2x scotch

garage
barefoot/socks

Gen warmup
KBS, air squat, SL,SA KBDL.

Deadlift + Dbell Bench Press

DL warmup: 135x10, 185x5, 225x3

DL Main:

275x5
295x5
305x5
305x5
305x5


BP: (sets of 12) 40-50-50-50-50 easy

Power Cleans: Singles
first 4 sets on the minute
last few on 3-4'
135, 145, 155, 165, 175, failed twice on 185. weak!

After this workout, started creatine again. added to PWO Vitargo Post

foam roll
rumble roller

after workout

legs and LB mildly sore, tight. no prob areas.
under 30g CHO (two protein bars 13g each) until workout tonight.

early start, home at 8
with sasha while A cooks
squat session then film A's auditions til late

Garage
35* outside

Gen warmup: KB SA DL, KBS 53#

Back Squat
Warmups: 45-95 x10; 135-155x5

Main:

5-5-5-5-5
185, 195, 195, 195, 195

Dbell Rows
53-50-50-70-70-70

jonesing to get in a 45 min work out all day, got home and no dice! fresh for tomorrow.

minimum 10-12 hour days every day this month. ridic threats and insinuations from above. joy of working in a giant co.

hard time falling asleep + sasha up several times