Training Log: Part 17


Leg Press

Warm Up

4 Plates x 12 x 8 sets

Leg Curls/Leg Extensions

4 sets x 15

Lat Pulldowns

3 x 20

Lilly Shrugs

3 x 20



Today was awesome because a client I train was going for some rep work so I jumped in with him. He was squatting so I spotted him, and then went about the rest of the workout. He’s 17 and just over 200 lbs but squatted ATG 315 x 15 reps. He’s such a great kid!

Got up early and did yoga this morning and my knee feels awesome after!! Great workout and I’m feeling strong!

Training Log: Part 16


1.7 mile hike

Stationary Bike

20 minutes



Leg Press

315 x 1:00 x 4 sets

(Aka hardest thing ever)



I know you all may be looking at this wondering WTF? But in all seriousness my body is improving. I’m consistently under 300 lbs, the weights are getting easier, and NO KNEE PAIN!! Starting Dec 1 I begin my prep for Tattooed and Strong so my training will be more concerned with the barbell but now I’m trying to improve myself so that I can give a full effort, and not be limited by my conditioning.

Training Log: Part 14


Leg Press

3 Plates x 12

4 Plates x 12 x 6 sets

5 Plates x 21

Prowler with 175lbs

50ft x 8 Trips

Leg Extensions

3 x 20

Leg Curls

3 x 15

Lilly Shrugs

4 x 12

Core Work

20 Minute Walk later in the day.

Knee was clicking like crazy today. I don’t know if it’s truly an issue I should get looked at or if I am just crazy and let It keep going. No pain but lots of clicking… Maybe the hike caused some swelling? On my walk later It wasn’t present.

Training Log: Part 13


Hiked Natural Bridge

3.5 miles of trails

Took a little over an hour. Very hard on my knee but in a work capacity way, not in pain. I like this type of conditioning work, and I intend to do more.

Military Press

135 x 8

185 x 6

205 x 5 x 4 sets

185 x 17

Incline DB Press

90 x 10

110 x 10

125 x 10

100 x 25


3 x 15

Lilly Shrugs

3 x 12

Side Raises

4 x 10

Med Ball Crunches

100 reps

Training Log: Part 12


Bench Press

135 x 12

185 x 8

225 x 6

275 x 6

315 x 5

365 x 3 x 6 sets

405 x 11

Incline DB Press

100 x 15 x 3 sets

Standing Preacher Bar Curls

125 x 15 x 2 sets

Seated Incline Skullcrushers

115 x 15 x 3 sets

Cable Pushdowns

100 reps

Today was a nice step forward for my Bench. It’s been a roller coaster It seems. The numbers are going up steadily but things haven’t felt the best in my elbows, and wrists. Honestly it’s just lack of activity for a while, but it’s a good feeling to get the wheel rolling again.

Training Log: Part 11



135 x 12

185 x 6

225 x 5 x 3 sets

275 x 5 x 3 sets

315 x 3 x 6 sets

Leg Press

4 Plates x 8 x 4 sets

Leg Ext/Leg Curls

20/20 x 4 sets

Lat Pulldowns

3 x 12

Lilly Shrugs

3 x 13


500m/1:00 Rest x 5 sets

Really great workout. Putting in work after a tough week on the road. Squats are coming along well, pain is minimal now, and I’m getting more muscular soreness than I can remember at any time since my fall. Trying not to get ahead of myself but this was a damn good day.