PtReyesGreg's Workout Journal

[PtReyesGreg]

Great looking workout Greg. Strong deads at 5 at 3 bills. Front squat numbers are looking awesome as well. I don't know how you unrack that 205 incline CGBP.

I like the addition of the DB rows. I have always liked those and feel that they work very well for building your back.

Great news that you are feeling better. Do you think your fat grips are causing your forearm issues? I have never used them, so I don't know if they would cause issue or not.

Thanks Shane. I'm finally working back up to my max territory on deads. My previous best was 3 @ 315, so I can't wait to pass that by in a few weeks.

I've been wondering if the fat bar is contributing to my forearm issues. I really hate to remove them from my routine but I might try doing just that for the next couple of weeks until my arm is back to normal and then add them back in to see if the issue resumes.

Niiice looking session today Greg. That pic on your run is great too. I'm heading to Vancouver in February for a week and can't wait to start hitting some nice trails again and get some runs and hiking in.

GFY

Thanks Dave. Yeah I really love the trail running. You should have some great opportunities for it in Vancouver. I've heard they have some very beautiful trails over there. That sounds like fun.

Some nice weight being moved Greg....solid WO....CA is a crazy place....Moose lives in the valley and really not far from you yet he and I never see the snow and you get it up there in the Sierras and will be getting blasted this week....I might see some on top of MT Hamilton for about 1/2 day....1975 was the last time it snowed in the bay area and it stuck to the ground...for 1/2 a day....LOL

Thanks Ron. Yeah CA definitely has a wide variety of climates going on at any given time. The past couple of days have been VERY wet over here. You guys have probably been getting a fair amount of rain recently too, right? It's looking like it's going to cool off again and give us some more snow over here on Thursday possibly. Hopefully I can get out for a run that day.

Strong work today Greg! 145 x 6 OHP is awesome. Excellent work on the front squats and deads!
135 upright rows dad cwazy talk!

Thanks Shawn. Yeah it feels like most of my lifts have been improving lately, including the upright rows. I was stuck at 95 pounds for a long time on those, but recently the weight has been going up like crazy. I'll take it...

[MooseTequila]

Star seems to be treating ya well Greg despite the niggles... way to go get ya some!

Nice pic... snow, what is that?

GFY

Hater

[PtReyesGreg]

Star seems to be treating ya well Greg despite the niggles... way to go get ya some!
Hater

Thanks Moose. Yeah it's definitely treating me well. Looking forward to keeping it going.

[PtReyesGreg]

This morning I completed Week 4 - Workout C of Madcow's Bill Starr 5x5 Intermediate program as follows:

Bench Press 5-135, 5-155, 5-190, 5-230, 5-255 (3+), 8-190
Squats 5-135, 5-155, 5-190, 5-230, 5-255 (3+), 8-190

Pendlay Rows 5-111, 5-126, 5-151, 5-176, 5-206 (3+), 8-181 |-> Supersets
Fat Bar OHP 5-134, 5-134, 5-134 |

Chins 10-0, 10-0, 10-0 |-> Supersets
Triceps Push Downs 6-85, 6-85, 6-85 |


Bodyweight: ??? (Didin't weigh)

Workout Duration: 65 minutes (with 1:00 rest between most sets)

Good workout this morning. The bench and squats both felt OK. My right pec was barking a little on my first several sets of bench but loosened up and seemed to calm down a little for the final 3 sets. I supersetted my first 3 sets of Pendlay Rows with the Fat Bar OHP, and then supersetted the Chins and Triceps push downs. Overall a good workout.

This marked the end of week 4 so I'm 1/3 of the way through the 12 week cycle of Madcow. Now comes the fun part! According to the wiki you can run this program longer than 12 weeks if it is still working, so I'll cross that bridge when I come to it.

Oops...Forgot to post my Bench and Squat videos:

[shaneinga]

Awesome workout Greg. Squats and BP numbers are looking really good, and then the prows numbers just keep on climbing. Really nice looking numbers on those SOHP's as well. Great workout Greg and congrats on getting through the first 1/3rd of the way. Or not.

[PtReyesGreg]

Awesome workout Greg. Squats and BP numbers are looking really good, and then the prows numbers just keep on climbing. Really nice looking numbers on those SOHP's as well. Great workout Greg and congrats on getting through the first 1/3rd of the way. Or not.

Thanks Shane. Definitely happy the first 1/3 is complete, but I'm really looking forward to the next 2/3 as well. Onwards and upwards my friend...

[MooseTequila]

STRONG Bench sesh Greg, backed up by the squats... and that is one long azz program to be running. As long as you keep doing what ya do this will be a great run for you.

Waves at dog throws a doggie treat...

[PtReyesGreg]

STRONG Bench sesh Greg, backed up by the squats... and that is one long azz program to be running. As long as you keep doing what ya do this will be a great run for you.

Waves at dog throws a doggie treat...

Thanks Moose man. Things felt good today and I'm looking to keep making gains with this program for as long as possible. I like that it's pretty simple and focuses on the core lifts...easy to keep on track that way.

[mirroroferised]

Nice work greg. Squats looked really light man.

[RT1957]

Nice work Greg vids looked great.....Looks like you're hitting depth a lot better....

[raynerd]

Strong azz work yesterday Greg! That bench is going though the roof! Squats are looking much better man! Great progress in here, loving the new program for you.
Have an awesome Christmas!

[shaneinga]

Merry Christmas Greg!

[MooseTequila]

[PtReyesGreg]

Nice work greg. Squats looked really light man.

Thanks Dave. They didn't feel light but I got them up so I'll take that as a win.

Nice work Greg vids looked great.....Looks like you're hitting depth a lot better....

Thanks Ron. They are definitely feeling smoother and have a better depth now. After the holidays I might build a shorter box to give me a better guide for going even lower. We'll see.

Strong azz work yesterday Greg! That bench is going though the roof! Squats are looking much better man! Great progress in here, loving the new program for you.
Have an awesome Christmas!

Thanks Shawn. Yeah the program is definitely feeling good for me. I really like the linear progression. Merry Christmas to you too! Have a good one.

Merry Christmas Greg!

Thanks Shane. Merry Christmas to you too!

Nice pic Moose. Thanks and Merry Christmas to you!

[PtReyesGreg]

This morning I ran 3.48 miles in 50m:00s on the Deer Creek Tribute trail in Nevada City. I climbed a total of 344 feet to a max altitude of 2671 feet. It was about 35 degrees with a wind chill of 24 degrees and a mixture of rain and snow, so 3.5 miles was about all I wanted to do.

*************************************************

Merry Christmas to all you guys and your families! I hope everyone has a great holiday.

I have family over at my house and they're staying in my office so I'll have limited posting abilities for the next several days. Things should get back to normal on Saturday so I'll try to catch up on everyone's entries then.

[RT1957]

Merry Christmas Greg to you and your family...be safe and enjoy

[PtReyesGreg]

Merry Christmas Greg to you and your family...be safe and enjoy

Thanks Ron. Merry Christmas to you and your family too! Enjoy the holidays and the holiday feasts.

[PtReyesGreg]

This morning I completed Week 5 - Workout A of Madcow's Bill Starr 5x5 Intermediate program as follows:

Hypers 20-0, 20-0
Bench Press 5-135, 5-160, 5-190, 5-225, 5-257.5
Squats 5-135, 5-160, 5-190, 5-225, 5-257.5
Pendlay Rows 5-111, 5-131, 5-156, 5-181, 5-206
Decline Situps 30-0, 30-0, 30-0, 30-0 |-> Supersets
Chins 10-0, 10-0, 10-0, 10-0 |
Calf Raises 10-225, 10-225, 10-225, 10-225 |
DB Rows 8-95, 8-95, 8-95, 8-95 |

Bodyweight: ??? (Didn't weigh)

Workout Duration: 69 minutes (with 1:00 rest between most sets)

Good workout this morning and a nice start to week 5 of Madcow's. I added in calf raises and DB Rows to my supersets for the heck of it. The Bench Press and Squats are definitely getting into heavy territory for me, but so far so good and I got all of my reps. Onward and upward.

Here is a video of my final set of Bench Press:

[MooseTequila]

Sabbath!!

Strong bench sesh Greg, with partial credit going to ozzy

[raynerd]

Gainz everytime I stop in! Excellent Greg! Loved the Sabbath and that strong azz bench!

[PtReyesGreg]

Sabbath!!

Strong bench sesh Greg, with partial credit going to ozzy

Thanks Moose. Always have to give Ozzy some credit for a good workout. Sabbath tunes are always my "go to" music when I need a kick in the pants for my workout.

Gainz everytime I stop in! Excellent Greg! Loved the Sabbath and that strong azz bench!

Thanks Shawn. The gains are definitely coming now. The bench felt good for sure.

[RT1957]

Those reps looked real good Greg solid work done

[shaneinga]

Killer work put in Greg. Your BP is looking strong!

Great weight on those DB rows, and over 200 on prows is really impressive.

You are moving some big weights in here.

[PtReyesGreg]

Those reps looked real good Greg solid work done

Thanks Ron. Everything felt good for this workout, so that was a nice Christmas gift.

Killer work put in Greg. Your BP is looking strong!

Great weight on those DB rows, and over 200 on prows is really impressive.

You are moving some big weights in here.

Thanks Shane. It feels good to be making some progress. For a long time it felt like I was treading water a little bit, so it's nice to be moving ahead. Hopefully, that continues for a while.

[PtReyesGreg]

This morning I ran 6.71 miles in 1h:32m:27s on the Cascade Canal trail in Nevada City. I climbed a total of 656 ft to a max altitude of 3310 ft. It was 34 degrees and clear. For the first half the trail was mainly covered with icy snow (shown in video below) and the second half was powdery which was nice. It was a little bit slick on the icy parts but overall was a good, slow, fat-burning (hopefully) run.

[mirroroferised]

Will have to come back when I get home to watch that vid. Sabbath FTW!!!

[MooseTequila]

This morning I ran 6.71 miles in 1h:32m:27s on the Cascade Canal trail in Nevada City. I climbed a total of 656 ft to a max altitude of 3310 ft. It was 34 degrees and clear. For the first half the trail was mainly covered with icy snow (shown in video below) and the second half was powdery which was nice. It was a little bit slick on the icy parts but overall was a good, slow, fat-burning (hopefully) run.

There's that white stuff again...

[raynerd]

Looks like a run in my yard Greg, u sure u live in Cali? Awesome work!

[PtReyesGreg]

Will have to come back when I get home to watch that vid. Sabbath FTW!!!

Hah Dave, you definitely can't go wrong with the Sabbath...

There's that white stuff again...

Damn straight Moose...nothing like a brisk run in the snow to make you appreciate the heater in your car when you're done.

Looks like a run in my yard Greg, u sure u live in Cali? Awesome work!

Yeah Shawn, I can't imagine what it must be like for you guys up North. I live in the foothills of the Sierra Nevada mountains so I'm really lucky. I live about 15 minutes away from nice snowy areas where I can play, but my house is 1500 feet below the snow line so I don't have to do any shoveling...definitely a win-win.

[shaneinga]

Nice run Greg! I really like the looks of that trail and you made good time for it being slick out there.