Hey stopping by…you are blowing up your log here! Keep on keepin’ on!
Tuesday - 03/13/12
HFS - Military Press…
115 lbs x 4 x 4, 115 lbs x 3 x 1…
Just could not get the last one up.
Squats…
Started squat warm ups and my second rep with 135 had a spasm in a lower back muscle.
Racked it. Stretched.
Tried again.
Same spasm.
Figured today was not my day, hit the hot tub and went home.
Thursday - 03/15/12
Gym - Day 4 of week 3
All exercises are weight x reps x sets
Military Press - 115 lbs x 4 x 5
Squats - 245 lbs x 4 x 5
Bench Press - 185 lbs x 4 x 5
Push Press - 105 lbs x 6 x 3, Clustered Push Press 105 x 8 x 3
Clustered is a 10-15 second wait between reps.
DB Neutral Grip Seated Press 55 lbs x 8 x 5… needed a little help on th elast rep from set 2 on
Leaning lat Raises - 25 lbs x 8 x 5
Reset Front Raises - 30 lbs x 8 x 5
Friday - 03/16/12
HFS - Military Press…
115 lbs x 4 x 5
Squats…
Started squat warm ups and my right quad/knee felt wrong, very tight and discomfort with just the bar.
Spun on a bike for 15 minutes @ 100 rpms with a light load.
Saturday - 03/17/12
League Hockey - Team won 3-1.
Set up the second goal.
Penalty box for cross checking
Game got chippy…
But we won.
Monday - 03/14/12
High Frequency Strength
Military Press - 155 lbs x 4 x 5
Squats - 245 lbs x 4 x 5
Squats - 275 x 2 - PR!
Bench Press - 185 lbs x 5 x 4
Foundation
Top Half Dead Lifts
With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees
Regular Sets
315 lbs x 3 x 3
Extended set - 10 sec rest between reps
315 lbs x 8 x 3 - Ouch
Structural
Romanian Dead Lifts
185 lbs x 8 x 5 - grip issues last 2 sets
Back Extensions - 25 lbs x 8 x 5 - back hurt, ouch
Hamstring Curls - 100 lbs x 8 x 5
Squat PR Video.
This was one of my lifting goals. 275 is essentially 1.5 times my weight. (Currently @ 185)
Aiming for 315 now.
Hey 2B moving some more weight around, and the volume has taken off!
you must be stoked, congrats!
…and what no finibars? gosh, I love the pb ones 
I’m trying to improve, thanks for noticing, Up!
Sadly, I have not yet tried FINiBARs…
We’ll see how the budget goes once I catch back up on bills.
Monday - 03/26/12
Took a little time off due to sore knee/kids/new job…
Gym time
Hypertrophy Phase 3 Week 3, Bench Pattern
HFS
Military Press - 135 lbs x 1.5 x 3 - No pain, but could not quite get up the 2nd rep… 
Squats - 275 lbs x 2 x 3 - So now I’m doing my PR from last week as my work set… 
Thje work set was supposed to be 265, but I decided to take it up 
Bench Press - 205 lbs x 2 x 3
Foundation
Bench Press - 155 lbs x 6 x 2, Clustered Bench 155 lbs x 8 x 2
Clustered is 10-15 sec pause between reps.
Floor Dumbbell Press - 2x70 lbs x 10 x 3
Decline Bench Press - 155 lbs x 10 x 3
Incline Dumbbell Press - 2x60 lbs x 7 x 1, 2x50 lbs x 9 x 2 - had nothing more in the tank.
Thursday - 03/29/2012
Gym time
Hypertrophy Phase 3 Week 4, Day 2 Squat Pattern
HFS
Military Press - 135 x 1 x1, 125 lbs x 2 x 2 - just can not do 135 yet… no pain though!
Squats - 275 lbs x 2 x 3
Bench Press - 205 lbs x 2 x 3
Foundation
Squats - 185 lbs x 6 x 2, Clustered Squat 185 lbs x 8 x 2
Clustered is 10-15 sec pause between reps. I did 10 on this one.
Leg Press - 350 lbs x 10 x 1, 370 x 10 x 2
Bulgarian Split Squats - 2x20 lbs x 10 x 3
Monday - 04/02/12
Gym - Day 3 of week 4
All exercises are weight x reps x sets
Kayak Rows - 120 lbs x 10 x 3
Weighted Chinups - 10 lbs x 10 x 3
Supinated Lat Pulldowns - 160 lbs x 10 x 3
Bent Over Row - 135 lbs x 10 x 3
DB Hammer Curls - 2x30 lbs x 10 x 3
Rope Tri Extensions - 100 lbs x 12 x 3
DB Preacher Curl - 20 lbs x 10 x 3
Overhead Tri Extenstion - 50 lbs x 12 x 3
Barbell Curl - 50 x 10 x 3
Close Grip Push Ups - 10 x 3
OH HI!
Jesus just looking at that workout has my upper body wanting to throw itself behind the couch and cower in terror.
But weighted chinups are awesome. Especially ten reps of em.
Thursday - 04/05/2012
Gym - Day 4 of week 4
All exercises are weight x reps x sets
Military Press - 125 lbs x 2 x 3
Squats - 275 lbs x 2 x 3
Bench Press - 205 lbs x 2 x 3
Push Press - 105 lbs x 6 x 2, Clustered Push Press 105 x 8 x 2
Clustered is a 10-15 second wait between reps.
DB Neutral Grip Seated Press 55 lbs x 10 x 3… needed a little help on th elast rep from set 2 on
Leaning lat Raises - 25 lbs x 10 x 3
Reset Front Raises - 30 lbs x 10 x 3
[quote]juniormint wrote:
OH HI!
Jesus just looking at that workout has my upper body wanting to throw itself behind the couch and cower in terror.
But weighted chinups are awesome. Especially ten reps of em. [/quote]
And here your workouts make me think “Ouch”!
Thanks for stopping in!
Sunday - 04/08/12
This got ugly fast…
High Frequency Strength
Military Press - 125 lbs x 2, 125 x 1, 115 x 3, 115 x 4
I just felt flat. Failed 2 times on set 2 to even get it up. Forced myself to get 1 rep on 3rd try.
Dropped weight down 10 lbs and finished.
Squats - 275 lbs x 0…
Warm ups felt good, 45x10, 135x10, 225 x 4, all good.
275… Went down and nothing… Bailed and dropped to the stops.
Called it a day and went home.
Monday - 04/09/12
High Frequency Strength
Military Press - 125 lbs x 2 x 3 - Better then yesterday
Squats - 275 lbs x 2, 285 lbs x 1, 275 lbs x 2, 285 lbs x 1
Just could NOT get the 2nd rep out at 285… 1st set got up some and bailed. 2nd set went forward almost immediately and that was all…
Still, 285 lbs was a PR and I seemed to get parallel on the video
Bench Press - 1205 lbs x 2 x 3
Foundation
Top Half Dead Lifts
With the stop bars in the lowest setting on the 4 post rack, the bar was right above my knees
Regular Sets
365 lbs x 6, 315 x 6 - 365 was just too much… really struggled the last 2 reps
Extended set - 10 sec rest between reps
315 lbs x 8 x 2
Structural
Romanian Dead Lifts
185 lbs x 10 x 3
Back Extensions - 25 lbs x 10, 35 lbs x 10 x 2
Hamstring Curls - 100 lbs x 10 x 3
So this last week was just playing hockey and goofing off a little…
Thursday - 04/12
Dead Lifts…
135x10
185x4
225x4
275x2 - PR
315x1 - PR
Thought this might help.
Yes I’m still alive.
Been REALLY busy with my new job, kids, and hockey.
We are at the end of our regular season, one more game to go.
Currently in 1st place.
We beat the team we were tied with for 1st last week 1-0.
I scored the goal on a breakaway.
Still busy, in KC for training for work.
Lifted at a 24 Hour in Overland Park.
Weighted Dips
0 lbs x 10
45 lbs x 6 x 3
45 lbs x 4 x 1
0 lbs x 13
Squats
0 lbs x 12
45 lbs x 12
135 lbs x 12
185 lbs x 12
225 lbs x 5
245 lbs x 4 x 4
Crazy 8’s
These are a John Meadows arm work out http://www.T-Nation.com/strength-training-topics/1110
5 sets of 8 reps of the following…
Tricep Cable Pull downs - 70 lbs
Barbell Curls - 60 lbs
DB Tricep Kickbacks - 2x30 lbs
DB Hammer Curls - 2x30 lbs
Bench Dips
Rope Curls - 70 lbs
1 minute rest between sets