Training Log Archive: RASPUTIN

With Sasha in Atlanta for the last time

Sasha in ATL

major loud crepitus in L knee last night and grinding. felt loose
all night. F. doesn’t hurt. Just loud and loose like the joint is not connected. swelling still constant same area. maybe needs to be drained.

Lat Pull down
10x 85-100-115-130-145 (L lat/shoulder feels 90% now)
Superset:
Overhead dbell tri extension: 10x 40-45-50-60-65
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Lat cable row narrow grip 10x 100-120-140-160-160 (200?)
(has 40lbs added not counted here)
superset:
Tri cable ext push down 5 sets 20x 50-50-60-60-60
insane painful pump last few reps each set
————-

Dumbbell Row
5 sets of 10: 50-60-75-85-90
1min rest
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DB curl 5x10

Deadlift - hex
wup 45-95-135-185x10; 225x5

5x 275-285-295-305-315
(3-5’ rest, superset w BP)
next time hit 305x5

Barbell Bench Press
warmup 10x45-95-136; 5x185, 3x205

Main: 5x 205, 215, 215, 215, 215
next time repeat 215. 225x5 is doable but solo no spotter and risk
then did 185x10; 135 x 30 reps

Incline dumbbell bench - light
10x 30-40-50-50-60

Iso machine calf raise 3x20 slow neg unweighted

1hr walk around Piedmont Park w Ali and Rips at noon.
Longest walk since injury, felt better. Elevate after

Body feels good - like I could repeat sat:sun workouts all today.

Will be fun to see what’s in the tank this week.

up at 5:30-6 w ripley, too warm, then back to sleep until 7:30 or so.
back, shoulders barely sore or tight. weird. ate a TON yesterday. well over 200g protein and a lot of calories.

mediation today, 10-5 exhausting