Wednesday - 12/7
All exercises are in lbs x reps x sets
Lunch
Hypertrophy Phase 1 Week 3 Day 3
Part 1 - High Frequency Strength
Kayak Row - 6 plates x 10 x 5
Straight Arm Pull Down 6 plates x 10 x 5
Lat Pull Down 8 plates x 10 x 5
DB Pull Over - 30lbs x 10 x 5 - not too sore
Part 2
DB Hammer Curls 2x30lbs x 10 x 5
Tricep Rope 6 plates x 10 x 5
Preacher Curls 45lbs x 10 x 5
Overhead Tricep Extension 40lbs x 10 x 5
Seated DB Curls low double concentration - 2x20lbs x 10 x 5
Struggled with the double contractions from set 3 onā¦
Close Grip Push-ups 10 x 5
Evening
1 hour ice hockey, 2 goals
looks like you had some awesome ice time these last couple of games 
sooooā¦ I think we had a MAJOR MISCOMMUNICATION in Dasherās Log:
[quote]2busy wrote:
[quote]Hallowed wrote:
[quote]2busy wrote:
I thought you were my friendā¦
[/quote]
No
!!!
[/quote]
Silly me. Confused as usual.
Carry on
[/quote]
I was saying No Frowny Face.
No
Not No weāre not friends.
Solly, sometimes my communication skills are brutish at best.
[quote]Hallowed wrote:
Solly, sometimes my communication skills are brutish at best.[/quote]
See? I was confused, lol.
Thursday - 12/9
Lunch
Dips 10x10
Evening
Hypertrophy Phase 1 Week 3 Day 4
Part 1 - High Frequency Strength
Military Press - 85lbs x 8 x 5
Squats - 155lbs x 8 x 5
Bench Press - 135lbs x 8 x 5
Part 2
Seated Barbell Shoulder Press
Straight Sets 75lbs x 8 x 3 sets
Extended Sets 75lbs x 8 x 4 x 2 x 3 sets
Part 3
Seated DB Lat Raises 10lbs - 10, 10, 10, 10, 10
Seated DB Front Raises 10lbs - 20, 20, 16, 20, 20
DB Cuban Presses 10lbs - 10, 10, 6, 7, 7
Reset DB Lat Raises/Standing DB Lat Raises
Reset DB Lat Raise 2x15lbsx10x5
Stand DB Lat Raise 2x15lbsx20x5
4th set of the dips.
Hopefully I go low enough.
Friday - 12/9
Hypertrophy Phase 1 Week 3 Day 5
Part 1 - High Frequency Strength
Military Press - 85lbsx8x5
Squats - 155lbsx8x5
Bench Press - 135lbsx8x5
Part 2
Deadlift on Platform
135lbsx8x3 Straight Sets
135lbsx8,4,2 x 3 - extended sets.
Part 3
Lying Leg Curls/Romanian Dead Lifts
LC 80lbsx10x5
RDL 80lbsx10x5
Clean High Pull/Barbell Shrugs
CHP 95lbsx10x5 - Form is better. Starting to like doing it.
Shrugs 95lbsx15x1, 95lbsx12x1, 95lbsx10x1 95lbsx7x2 - grip failure was the stopping point
Saturday - 12/10
Off day, tried to pick up a hockey game but wasnāt able to.
Dips looked great. When I go to low I get allot of elbow and shoulder pain. You are going much lower than meā¦
Sunday - 12/11
Workouts are listed in weight x reps x sets format.
Hypertrophy Phase 1 Week 4 Day 1
Part 1 - High Frequency Strength
Military Press
105x1 - Burning pain at the upper right corner of the hernia repairā¦
95x3 - Same pain on 3rd rep.
90x9x1, 90x8x2 - pain still there but just starting to feel it around rep 8
This was a disappointment. I felt I had pretty much healed from the repair work. Still not quite there.
Squats
175lbsx6x3 - no pain
Bench Press
155lbsx6x3 - Was concerned over pain, but did not have any.
Floor Press
Straight sets - 2x60lbsx8x2
Extended sets - 2x60lbsx8x4x2
Squeeze Press and Wide Grip Bench
SP 2x30lbsx12, WG 65lbsx12 - 3 sets of each
Power Flies and BW Dips
PF 2x25lbsx12x3, Dips 8, 6, 7
Evening - 1 hour of hockey. Team won 3-1. No goals, assists, or time in the Penalty boxā¦
Monday - 12/12
Hypertrophy Phase 1 Week 4 Day 2
Part 1 - High Frequency Strength
Military Press
90lbsx6x3 - Pain in the corner of the hernia repair from rep 4 on in first set. Felt like the area was burning. Felt it the last rep of the other 2 sets.
Squats
175lbsx6x3
Bench Press
155lbsx6x3
Leg Press
Straight Sets - 290lbsx8x2
Extended Sets - 290lbsx8x4x2x2
Lunges and Dumbbell Squats
L 40lbsx12, DS 2x55lbsx12 - 3 times - Ouchā¦
Leg Extension and Body Weight Squats
LE 135lbsx12, BWS 70 reps - 3 times - more Ouch
Cool has to feel good for the ego to back on the weights.
[quote]Derek542 wrote:
Cool has to feel good for the ego to back on the weights.
[/quote]
Yes.
I needed it for my mental health too.
Tuesday - 12/13
Lunch
Dips - 25 lbs x 4 sets x 7 reps, 25 lbs x 1 sets x 6 reps, 0 lbs x 12 reps
Walk - 7.5 mins at 4 mph, 7 incline
Stairs - 14 times in 7m2s
Walk - 7.5 mins at 4 mph, 7 incline
Stair running note - I ran it 10 times in 4m57s.
When I started the stairs 2 weeks ago, it took me 5m40s to do 10.
Evening
Hypertrophy Phase 1 Week 4 Day 3
Part 1 - High Frequency Strength
Kayak Row - 120 lbs x 12 x 3
Straight Arm Pull Down 120 lbs lbs x 12 x 3
Lat Pull Down 100 lbs x 12 x 3
DB Pull Over - 40lbs x 12 x 1 - pain in upper right area of hernia repair. Burning sensation.
30lbs x 12 x 2 - slight pain
Part 2
DB Hammer Curls 2x30lbs x 12 x 3
Tricep Rope 100 x 12 x 3
Preacher Curls 45lbs x 12 x 3
Overhead Tricep Extension 40lbs x 12 x 3
Seated DB Curls low double concentration - 2x20lbs x 12 x 3
Close Grip Push-ups 12 x 3
Wednesday - 12/14
Lunch
DB Hammer Curls 2x30lbs x 12 x 3
Tricep Rope 100 x 12 x 3
Preacher Curls 45lbs x 12 x 3
Overhead Tricep Extension 40lbs x 12 x 3
Seated DB Curls low double concentration - 2x20lbs x 12 x 3
Close Grip Push-ups 12 x 3
Evening
1 hour hockey. No goals, no assists
Do you ever get elbow tendonitis or pain?
[quote]2busy wrote:
Wednesday - 12/14
1 hour hockey. No goals, no assists [/quote]
Not trying hard enough. j/k
I miss playing hockey.
[quote]ddot76 wrote:
[quote]2busy wrote:
Wednesday - 12/14
1 hour hockey. No goals, no assists [/quote]
Not trying hard enough. j/k
I miss playing hockey.[/quote]
Goalie took me down with a stick hook in the crotch because I was hacking on the puck on a leg padā¦
I try hard enough.
[quote]Derek542 wrote:
Do you ever get elbow tendonitis or pain?[/quote]
Sometimes.
Ibuprofen helps a lot.
The Biotest stuff seems to help a lot too.