TRAINING LOG: Tim Propst

After procrastinating for too long...Might as well start this now;

8/4/11

Bodyweight ~245

19:30-20:45

PWO meal:Greek yogurt, 3 brats on double fiber bread with brown mustard, water and a coffee.

21:15

Front squat

45#X10(warmup/stretch)

45#X10

65#X10

95#X8

135#X8

185#X8

Rear Squat

225#X6

275#X3

245#X4

All squats are to thighs parallel, slightly wider than shoulder width stance.

Hex bar Deadlift

(I'm assuming the bar weighs 50#, it could be more/less)

230#X6

280#X6

320#X4

370#X4

Cybex reclined leg press, moderately wide stance

(no clue about the weight here, I list only the pounds added. I just use this to get a good stretch on the hams/glutes)

270#X8

450#X8

540#X4

Lunges

50#X8

70#X8

90#X8

Cable/stack upright seated leg press(just because I had a little left in me)

(the numbers dont mean much on this machine, I just use what feels appropriate)

1/2 the stack X 10

whole stack X 11

PostWO meal:28 oz Gatorade, 1 tsp glutamine, 20 oz water

Fortunately the 7mm kidney stone currently lodged in my ureter didnt interrupt the fun.

I plan on throwing practice this Saturday if the stone plays nice. We'll see...

8/7/11

bodyweight 250#(postworkout)

PWO meal, angel hair pasta with marinara sauce, meatballs and parmesan, one thin slice of prosciutto, two slices of french bread, coffee, water

Smith machine overhead press(not counting weight of bar)

50#X8, 70#X9, 90#X7, 140#X4, 150#X2.5(spotter helped on the .5), 90#X8

Upright dumbbell flys

25#X8, 30#X7, 35#X6

Dumbbell front raises, alternating arms

45#X5, 47.5#X4, 17.5#X9

Barbell shrugs

135#X12, 235#X8, 275#X6, 315#X5, 365#X3(last set with straps)

Incline bench

135#X8, 225#X4, 245#X2.5, 185#X9

Cable flys

(from just below the hips to eye level)

5 platesX8, 4plX10, 6plX6, 4plX10

(from ~7' high to just below chest level)

8X6, 6X8

Snatches from floor

135X4, 155X3, 185X2

PWO meal,

Gatorade 20 oz, 1 tsp glutamine,

2 scoops of Myoplex @ 23gprotein/scoop, mixed with ~32oz milk/water

Lots of water to follow up, ~.5-1L/hr

8/9/11

Lat pulldowns

5-6 sets, 12-4 reps, didnt really keep track of weight, up to ~half the stack

Standing one arm rows

70X10, 90X8, 110X6, 125X5

Romanian DL

135X12, 225X6, 225X6

Tricep pushdowns

4 sets, whole stack, 1 to failure

DB curls

30X12, 35X10,40X8, 45X6, 30X20

Nosebreakers

70X24,110X(fail),75X8

Attempted dips, fail

Went into the cardio area and used a 25# plate to do line drills for about 5 min.

Bodyweight 251

Busy and kind of tired from work, plus not eating much lately so as not to overload the kidney until I get the stone out on Wednesday...had about 30 minutes to get in something today before the gym closed...

Squats

BarX12, BarX10, barX10

95X10, 115X10, 135X10, 185X8, 225X8, 225X6, 245X6, 255X5

Lunges

70X8, 70X8

Hope to do some deadlifting tomorrow so I feel like I actually did something. May just ride the bike instead...we'll see. Looking fwd to next weekend so I can get back at it hard.

No workouts for me until next week

Got the stone out, got a stent in. NOT comfortable. Pissing blood for a while.

Pretty exhausted.

8/30/11

easing back into it...

5am

bodyweight-249

Warmup-elliptical for 15 minutes, HR=131

Warmup, stretch shoulders, arms

DB lateral raises-15X10,15X10,20X8,25X8,30X8

Hanging crunches-8,10,10,8,8

seated mil press-95X9,135X6

standing mil press-135X5,135X4

upright barbell rows-70X10,100X7,100X5

DB front raises-35X5,35X6

WFD drills using a 25# weight, alternating hands-10 mins

Greek yogurt, Pom/cran juice and coffee. off to work...

8/31/11

10 minute warmup on elliptical, HR=125

squats

warmup/stretch-(45x10)x3

135x10,135x8,185x5,225x4,275x3,315x1,365x2(*1/2squats, wanted to get a feel for some heavier weight in anticipation of moving up later this year),225x8

cable leg press

355x8,395x8,395x10,395x13,410x7

felt good, much better than I expected after the past two weeks' ordeal. My mood has definitely improved after I got to play with some steel

deadlifts tomorrow, then a relaxing weekend with my speed metal friend in the Shenandoah valley. beer, bbq, live music