FSM Log

[FSM]

5/14/18 - 2W MM
C2, W1D5

Sq 45x5/45x5/45x5/135x5/225x3/275x1 - WU
300 x 3/3/3/3/3

BP 45x5/45x5/95x3/135x1 - WU
[165x3, rest 45 sec., 165x1] x4

SGDL 135x5 - WU
225 x 5/5/5/5

[FSM]

5/15/18 - 2W MM
C2, W1D6

27 min walk

[FSM]

5/17/18 - 2W MM
C2, W2D1

Sq 45x5/45x5/45x5/135x5/225x3 - WU
280x4/4/4/3/3/3/3

BP 45x5/45x5/95x3/135x1 - WU
155x4/4/4/3/3/3/3

Yates Row 45x10 -WU
150x10/10/6/8/6/5/10 = 55 in 7 min

[FSM]

5/19/18 - 2W MM
C2, W2D3

Sq 45x5/45x5/45x5/135x5 - WU
230x3/265x2/290x1/290x1/310x1/335x1/350x1

BP 45x5/45x5/95x3 - WU
125x3/145x2/160x1/175x1/185x1/195x1

CGBP 140 x 8/8

DL 135x5/225x3 - WU
315x3/3/3/3

[FSM]

5/28/18

BP 45x5/45x5/95x1/135x1 - WU
165x1/185x1/205x1/225x1 - new 1RM
160x5/5/5/5/5 (70% of 225)

Yates Row 45x10/135x3 - WU
160x5/5/5/5/5/5

27 min walk

[FSM]

5/29/18

OP 45x5/65x5 - WU
75x5/5/5/5

BB Curl
75 x 28 reps in 7 min

27 min walk

[FSM]

5/30/18

BP 45x5/45x5/95x3/135x1 -WU
160x3 (70%)
170x2 (75%)
180x1,1 (80%)
195x1 (87%)

CGBP 145 x 8/8

Yates Rows 145 x 45 reps in 7 min

27 min walk

[FSM]

6/1/18

BP 45x5/45x5/95x3/135x1/155x1 - WU
180 x 3/3/3/3 (80%)

Yates Row 135x5 -WU
180 x 3/3/3/5

BB Curl 45x8 -WU
95 x 3/3/3/3

28 min walk

[FSM]

6/2/18

93 min walk

[FSM]

6/4/18

[Adding lower body exercises back in after taking two weeks off to let some knee tendonitis settle down.]

Sq 45x5/45x5/45x5/135x5/225x3 - WU
270 x 5/5/5/5 (70%)

BP 45x5/45x5/95x3/135x1 - WU
160 x 5/5/5/5/5/5 (70%)

SGDL 135x5 - WU
225 x 5/5/5 (55% of DL e1rm)

29 min walk

[FSM]

6/5/18

BB Curls 45x8 -WU
70 x 39 reps in 7 min

29 min walk

[FSM]

6/6/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
270x3 (70%)
290x2 (75%)
310x1,1 (80%)
330x1 (85%)

BP 45x5/45x5/95x3/135x1 - WU
160x3 (70%)
170x2 (75%)
180x1,1 (80%)
190x1 (85%)
200x1 (90%)

CGBP 145 x 8/8/8

Yates Row 160 x 38 reps in 7 min

28 min walk

[FSM]

6/7/18

BB Curl 45x8 - WU
80 x 32 reps in 7 min.

28 min walk


6/8/18

Sq 45x5/45x5/45x5/135x5/225x3/275x1 - WU
310 x 3/3/3/2 (80%)

BP 45x5/45x5/95x3/135x1/155x1 - WU
180 x 4/4/4/3 (80%)

SGDL 135 x5 - WU
225 x 5/5/5/5

27 min walk

[FSM]

6/11/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
270 x 5/5/5/4/4

BP 45x5/45x5/95x3/135x1 - WU
165 x 5/5/5/4/4/4

SGDL 135 x 5 - WU
225 x 5/5/6

[FSM]

6/18/18

Sq 45x5/45x5/45x5/135x5/185x3 - WU
Tempo Squats 235 x 5/5/5/4/4/4

BP 45x5/45x5/95x3/135x1 - WU
165 x 5/5/5/5/5

Yates Rows 165 x 32 reps in 7 min

[FSM]

6/19/18

BB Curl 45x8 - WU
85 x 8/8/5/5 = 26 reps

27 min walk

6/20/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
275x1/305x1/325x1
255 x 5/5

BP 45x5/45x5/95x3/135x1 - WU
165x3/175x2/185x1/185x1/195x1/205x1

CGBP 150 x 8/8

Yates Row
150 x 48 reps in 7 min

[FSM]

6/21/18

BB Curl 45x8 - WU
95x2/2/2/2/2
65x10/10

28 min walk

[FSM]

6/22/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
275x1/305x1/330x1
280 x 3/3/3/3/3

BP 45x5/45x5/95x3/135x1/165x1 - WU
185 x 4/4/4/3

SGDL 135 x5 - WU
225 x 5/5/8

[FSM]

6/23/18

40 min walk

6/26/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
275x1/305x1/330x1
260 x 5/5/5/5

BB Curl 45x8 - WU
75 x 34 reps in 7 min

6/27/18

BP 45x5/45x5/95x3/135x1 - WU
165 x 5/5/5/5/4/4

Yates Row
165 x 37 reps in 7 min

6/29/18

Sq 45x5/45x5/45x5/135x5/225x3 - WU
275x1/305x1/330x1
245 x 5/5/5/5

BB Curl
80 x 31 reps in 7 min

- My schedule has changed and I only have the time and energy for short workouts on weekdays.
- Knees are feeling better.

[FSM]

6/30/18

BP 45x5/45x5/95x3/135x1 - WU
165x1/195x1/210x1
180 x 3/3/3/3/3

CGBP
150 x 8/8

Yates Rows
150 x 43 reps in 7 min