Thursday - 12/16
A stressful day. Right shoulder felt weird/pain.
No gym.
[quote]2busy wrote:
Goalie took me down with a stick hook in the crotch because I was hacking on the puck on a leg padā¦
[/quote]
Gagg. Iāll stick with powerlifting, thank you very much, itās safer.
Friday - 12/16
Just league hockey, 1 hour game.
Robbed of a goal by a whistle happy ref.
Would have been epic if he waited another 1/2 a second.
Saturday - 12/17
Have the kids, no gym.
Sunday - 12/18
Hypertrophy Phase 1 Week 4 Day 4
Part 1 - High Frequency Strength
Military Press - Okā¦ This was not good.
90 lbs x 2 - Burning pain in the upper right corner of the hernia reaprā¦
65 lbs x 8 - just a little soreness
85 lbs x 6 - some pain last rep
90 lbs x 6 x 2 - burning back at reps 4-6, but less then the first set.
Sadly, my body fails me
Squats - 175lbs x 6 x 3
Bench Press - 155lbs x 6 x 3
Part 2
Seated Barbell Shoulder Press
Straight Sets 85lbs x 12 x 2 sets
Extended Sets 85lbs x 8, 4, 2 x 2 sets
Part 3
Seated DB Lat Raises 10lbs - 12, 12, 12
Seated DB Front Raises 10lbs - 20, 20, 10
DB Cuban Presses 10lbs - 16, 16, 11
Reset DB Lat Raises/Standing DB Lat Raises
Reset DB Lat Raise 2x15lbsx12x3
Stand DB Lat Raise 2x15lbsx20x3
Monday - 12/19
Lunch Time
Dips - 0lbsx10x1, 25lbsx9x1, 35lbsx7x1, 35lbsx6x4, 0lbsx10x1
Evening
Hypertrophy Phase 1 Week 4 Day 5
Part 1 - High Frequency Strength
Military Press - 65lbsx10, 85lbsx8, 90lbsx6x3 - Pain again on the last reps with 85 lbs and 90 lbs 
Squats - 175lbsx6x3
Bench Press - 155lbsx6x3
Part 2
Deadlift on Platform
135lbsx8x2 Straight Sets
135lbsx8,4,2 x 2 - extended sets.
Part 3
Lying Leg Curls/Romanian Dead Lifts
LC 80lbsx12x3
RDL 80lbsx12x3
Clean High Pull/Barbell Shrugs
CHP 95lbsx12x3 - Last set hurt.
Shrugs 95lbsx15x1, 95lbsx7x1, 95lbsx6x1 - grip failure was the stopping point
Tuesday - 12/20
Off Day
Some discomfort/pains from abs.
Ended Phase 1 of the Hyper Trophy workout.
I have more vascular definition in my arms and shoulders.
I have gained 5 lbs in the last month.
Hey Busy!! Nice work youāre putting in.
Vascular definition plus a gain in 5lbs has gotta be a good thing, no?
Dips look great! Good stuff!
Thank you, Masch.
I still have a long ways to go.
Wednesday - 12/21
Lunch
Dips - 0lbsx10, 35lbsx7, 35lbsx8, 35lbsx7x3, 35lbsx6, 0lbsx14
DB forearm twists - 15lbx10, 25lbsx6x4
DB seated curls 25lbsx6x4, 25lbsx8,4,2 - 15 sec rest between the 8,4,2
Evening
2.5 hours of ice hockey. 1 goal.
First hour with my normal group of guys, next 1.5 hours with a bunch of 20 year olds.
My quads hurt.
5lbs is a great start. keep at it.
Thanks, Mainy!
Thursday - 12/22
Start of next Hypertrophy Program
All exercises are in weight x reps x sets unless otherwise noted
Day 1 Week 1 Bench Pattern
Part 1 - HFS
Military Press - 75 lbs x 8 x 3 - some pain in the hernia repair
Squats - 185 lbs x 8 x 3 - felt good, got below parallel. Back to body weight on squats!
Bench Press - 155 lbs x 8 x 3 - some pain in mid abs.
Part 2 - Foundation
Close-grip Bench - 95 lbs x 8 x 4, Range Drop of 95 lbs x 8, 6 x 1
Part 3 - Structural
Decline Bench Press - 115 lbs x 8 x 1, 135 lbs x 8 x 2
Decline DB Flies - 15 lbs x 10 x 1, 20 lbs x 10 x 2
Incline DB Bench Press - 2x50 lbs x 8 x 2, 2x50lbs x 7 x 1
INcline DB Flies - 20 lbs x 10 x 3
Friday - 12/23
Lunch - BW Dips 12, 14, 13, 13, 12
Evening - 1 hour hockey game. Won 2-1. Set up the sequence to get the first goal.
Saturday - 12/24
Helped a friend reassembly all their Christmas lawn decorations.
Someone went through the night before and tore it all up.
Sunday - 12/25
Did some chin ups, etsting the hernia repair area. Can finally try full chins again.
Monday - 12/26
Hypertrophy Phase II Week 1 Day 2, Squat Pattern
P1 - HFS
Military Press - 75lbs x 8 x 3
Squat - 185lbs x 8 x 3
Bench Press - 155lbs x 8 x 3
P2 - DB Squatsm heels on 25 lb plates
Regular - 2x50lbs x 8 x 2, 2x60lbs x 8 x 2
Extended - 2x60lbs x 8,8
P3
Bulgarian Split Squat/Leg Extension, single leg
BS 0lbs x 8 x 3 - Balance was an issue.
LE 50lbs x 8 x 3
Leg Press/Body Weight Squats
LP 310lbs x 8 x 3
BWSQ 30 x 3
1 hour of hockey
My legs hurt.
Tuesday - 12/27
BW Dips 15, 14, 15, 11, 14
Stairs - 10 times @ 5m20s
Ran the first 5 in 2 minutes flat, fizzled after that. Quads really hurt.
New to your log, 2busy. Congrats on your consistency! I think what has helped me with recovery is hot/cold showers (James Bond showers or JBs). If you do the hot for awhile on your sore muscles, then slowly switch to cold and stay there for 5+ minutes - this may help recovery.
[quote]Kairiki wrote:
New to your log, 2busy. Congrats on your consistency! I think what has helped me with recovery is hot/cold showers (James Bond showers or JBs). If you do the hot for awhile on your sore muscles, then slowly switch to cold and stay there for 5+ minutes - this may help recovery. [/quote]
Hey, thanks for stopping in. Iāll try the shower tip tomorrow morning.
My legs will be hurting again, lol.