Saturday - 01/21/2012
League Hockey
Set up the first goal on the first shift of the game.
Scored the last goal for our team.
We still ended up in a 4-4 tie.
Got the team award again this week for the most hustle.
Monday - 01/23/2012
Hypertrophy Phase II - Week 2 Squat Pattern
HFS - High Frequency Strength
Military Press
75 lbs x 8 x 4 - some pain on the last rep on each set.
Squats
195 lbs x 8 x 4 - nice to be over body weight again
Bench Press
155 lbs x 8 x 4
Foundation Work
DB Squats - heels on 25 lb plates
130 lbs x 4 x 8, Extended Set 130 lbs x 8, 8 x 2 - ouch
Structural Work
Bulgarian Split Squats/Single Leg Extensions
Bulgarian Split 8 x 4
Leg Extensions 65 lbs x 8 x 4
Leg Press/Body Weight Squats
LP 310 x 8 x 4
SQ 40 x 4
Tuesday - 01/24/2012
Phase 2, Week 1 Lats
Part 1
Kayak Row - 120 lbs x 6 x 3, 130 lbs x 6 x 1
Pronated Lat Pull Down - 140 lbs x 6 x 4
Supinated Lat Pull Down - 140 lbs x 6 x 4
Seated Row Wide Grip - 140 lbs x 6 x 4
Part 2
Rope Hammer Curl/Rope Tricep Extension
HC - 110 lbs x 6 x 4
TE - 110 lbs x 12 x 4
Preacher Revers Curl/Overhead Tricep Extension
RC - 30 lbs x 6 x 4
TE - 50 lbs x 12 x 4
Standing Cable Curls/Close Grip Pushups
SC - 100 lbs x 6 x 4 - ouch
PU - 12 x 4
Wednesday - 1/25/2012
Hypertrophy Phase 2, Week 1, Day 4 - Shoulders
Part 1 - HFS
Military Press - 75 lbs x 8 x 4
Squats - 195 lbs x 8 x 4
Bench Press - 155 lbs x 8 x 4
Part 2 - Military Press
Regular - 75 lbs x 8 x 4
Extended - 75 lbs x 8,8, 75 lbs x 8,5
Part 3 - Structural Work
Seated DB Press - 25 lbs x 6 x 4
Seated DB Lat Raise - 25 lbs x 10 x 4
Seated DB Front Raise - 25 lbs x 10 x 4 - ouch on the last set
Cable Upright Row - 120 lbs x 6 x 4
Bent Over Lat Raise - 15 lbs x 10 x 4
1 hour of Hockey - 3 assists.
My legs hurt.
Thursday - 01/26/2012
Military Press - 75 lbs x 8 x 4 - very little pain in hernia patch, yay!
Squats - 195 lbs x 8 x 4
Bench Press - 155 lbs x 8 x 4
Evening
Part 2 - Foundation
Deadlift - 185 lbs x 8 x 4, Extended Set 185 lbs x 8, 4, 2 x 2
Part 3 - Structural
Romanian Dead Lift/Back Extension
RDL 100 lbs x 8 x 4
BE 8 x 4
Clean High Pull/Barbell Shrugs
CHP 105 lbs x 8 x 4
Shrugs 105 lbs 14, 9, 7, 3 - Stupid gripâŠ
Third set of squats
Depth looks good on those squat.
you have a tendancy to lean forward, like many of us. I found that placing the bar lower on my back helped with that.
also you need to keep your elbows forward.
well done Busy
[quote]nlmain wrote:
Depth looks good on those squat.
you have a tendancy to lean forward, like many of us. I found that placing the bar lower on my back helped with that.
also you need to keep your elbows forward.
well done Busy[/quote]
Thanks for the help, Frenchie!
I know I lean forward too much, Iâll try moving the bar lower.
How do you get your elbows more forward?
Iâll try figuring that out tomorrow when I start the next week of the program.
Hey 2busy - Popping by to see how your progress is doingâŠSquatsâŠhmmmâŠI would recommend doing to the hole a little more controlled then rushing. You can find help on how to do squats properly by going to Elitefts.com and viewing their incredible video series on squatting. This helped me tremendously. Also see if you can view the video by Charles Poliquin on squats as well. If you watch both, you can have a happy medium there.
Donât be a stranger, fellow Warrior.
[quote]Kairiki wrote:
Hey 2busy - Popping by to see how your progress is doingâŠSquatsâŠhmmmâŠI would recommend doing to the hole a little more controlled then rushing. You can find help on how to do squats properly by going to Elitefts.com and viewing their incredible video series on squatting. This helped me tremendously. Also see if you can view the video by Charles Poliquin on squats as well. If you watch both, you can have a happy medium there.
Donât be a stranger, fellow Warrior. [/quote]
Thanks!
Friday -01/27/2012
Just body weight dips 10, 15, 17, 18
Monday - 01/30/2012
Day 1 Week 3 Bench Pattern
Part 1 - HFS
Military Press - 85 lbs x 6 x 5 - very little pain 
Squats - 205 lbs x 6 x 5
Bench Press - 165 lbs x 6 x 5
Part 2 - Foundation
Close-grip Bench - 115 lbs x 8 x 3
Extended Set 115 lbs x 8, 5, 115 lbs x 8, 4 x 2 - forearms hurt
Part 3 - Structural
Decline Bench Press - 135 lbs x 10 x 5
Decline DB Flies - 20 lbs x 12 x 5
Incline DB Bench Press - 2x50 lbs x 10 x 4, 2x50 lbs x 7 x 1
INcline DB Flies - 20 lbs x 12 x 4, 20 lbs x 9 x 1
[quote]Kairiki wrote:
Hey 2busy - Popping by to see how your progress is doingâŠSquatsâŠhmmmâŠI would recommend doing to the hole a little more controlled then rushing. You can find help on how to do squats properly by going to Elitefts.com and viewing their incredible video series on squatting. This helped me tremendously. Also see if you can view the video by Charles Poliquin on squats as well. If you watch both, you can have a happy medium there.
Donât be a stranger, fellow Warrior. [/quote]
The vids helped a lot. I needed to look up more, tended to look down, which led to the forward lean.
I also did yoga on Monday.
Ouch.
Monday - 02/01/2012
Hypertrophy Phase II - Week 3 Squat Pattern
HFS - High Frequency Strength
Military Press
85 lbs x 6 x 5 - almost no pain at all.
Squats
195 lbs x 6 x 5
Bench Press
165 lbs x 6 x 5
Foundation Work
DB Squats - heels on 25 lb plates
130 lbs x 8 x 3, Extended Set 130 lbs x 8, 8 x 3 - ouch
Structural Work
Bulgarian Split Squats/Single Leg Extensions
Bulgarian Split - 20 lbs 10 x 5
Leg Extensions - 75 lbs x 10 x 6
Leg Press/Body Weight Squats
LP 310 x 10 x 6
SQ 20 x 6 - knees hurt
1 hour hockey, 2 assists
My legs really hurt, lol
Oh hai, just checkin inâŠ
So um, can a sistah get some cliff notes?
Hows Indigo?
How are you likeing the results?
And also, BULGARIAN SPLIT SQUATS ARE THE MOTHAFUKKIN DEVIL!
[quote]2busy wrote:
[quote]Kairiki wrote:
Hey 2busy - Popping by to see how your progress is doingâŠSquatsâŠhmmmâŠI would recommend doing to the hole a little more controlled then rushing. You can find help on how to do squats properly by going to Elitefts.com and viewing their incredible video series on squatting. This helped me tremendously. Also see if you can view the video by Charles Poliquin on squats as well. If you watch both, you can have a happy medium there.
Donât be a stranger, fellow Warrior. [/quote]
The vids helped a lot. I needed to look up more, tended to look down, which led to the forward lean.[/quote]
X 2 I was checking out their site too. So thanks for the link too. Ha ha.
I check out your log Busy but I donât always post.
I lurk way more in TN than I post. 
You seem to be getting back to normal lifting again. Are you finished healing?
[quote]Hallowed wrote:
Oh hai, just checkin inâŠ
So um, can a sistah get some cliff notes?
Hows Indigo?
How are you likeing the results?
And also, BULGARIAN SPLIT SQUATS ARE THE MOTHAFUKKIN DEVIL![/quote]
Cliff Notes on 2busy
Improving steadily, still no where near where I want to be.
Indigo⊠My Marine Corp son told me âDad, youâre getting bigger, in a scary wayâ
The Bulgarian Squats are awkward as hell for me. But it works balance, which I need.
[quote]Charlie Horse wrote:
X 2 I was checking out their site too. So thanks for the link too. Ha ha.
I check out your log Busy but I donât always post.
I lurk way more in TN than I post.
You seem to be getting back to normal lifting again. Are you finished healing?
[/quote]
I still get pain in the hernia repair area. Military presses are the worst.
That seems to be improving, but increasing the weight has brought it back.
I get it also after a full out effert on back checking or on break aways on the ice.
Surgeon said expect pain for up to a year after surgery 
Lurking??? That must be something those night people do⊠
Thanks Hallie and Charlie for stopping in!
Howdy, just stopping by to see what youâve been up to. I really like the split your working with, I definitely think I can use parts of it to improve my own.
Keep it up, looking forward to dropping in more often.
Haah scary bigger yay!