12-1
Scarecrow x12
Sidebend with Kettlebell x12
Light Pulldowns x12
3 times
Seated Dumbbell Press, 2 count Pause top and bottom. Heavier Pulldowns worked in.
A couple warm Ups
50x3, 8 sets
Seated Cable Row to Chin x15
Pushups x20
Hanging Leg Raise x10
4 circuits
Y-Raise/ Cuban Press/Rear Delt Raise Combo x30
Hammer Curls x15
Tate Press x20
3 times
By myself today, so I really pushed the pace without meaning to. I was making faces, huffing and puffing and sweating on the floor.
12-2
Standing Calf
Standing 1 Leg Raise
Single Leg Curl
3 times
Deadlift Iso Holds(95-135-185)
Low 3x3
Middle 3x3
KneeCap 3x3
High Box Squat with Giant Cambered Bar
A bunch of easy sets
Shrugs, hold at top 135x15 185x15 225x15
45 Degree Back Raise bw x20, 20, 20
Reverse Hypers
120x30, 25, 20, 15
Deadlift holds are improving. When I get to the bar, and pull myself into “tight” position, the bar comes off the pins without really trying to “lift” it. I’m starting to feel less fragile.
12-4
COC Trainer x3 “reps” x 15 “sets”
PVC"HUB" x25 pounds x20 second hold x 3 holds
Fat Wrist Roller x80 pounds x 3 rolls
12-5
Y-Raise/Hold
Dumbbell Shrug
Wide Pulldown
3 times
Close Grip Incline
185x1
195x1 -Wrists did that fruity collapse thing, must not have been pushing bar straight up
200x1
Bench From Pin 6
135x8
155x8
165x8
175x8
Paired with Chest Supported Rows
2plates x8
2.5 x8
3x8
3.5x8
Fat Gripz Barbell Curls
65x12
85x12
95x12, 12
Paired with Light Band Pushdowns x 50-60
Dumbbell Delt Raises and some Cuban Presses till pump. Some ab junk during the work-out.
12-7
Reverse Hyper
Pallof Press
Standing Calf Raise, Shrug at Top
3 times each
Sumo Deadlift Iso-Hold
Low 3x3
Middle 3x3
Knee 3x3
High 3x3
Giant Cambered High Box Squat
185x2, 12 sets
Hyper Deads (45, 75, 95, 115) x8
Shrug (135, 185, 225, 225) x15
Cable Pull thru (half stack?) x15, 4 sets
My girl was rushing me, so pace was fast. Maybe I’m just out of shape.
12-8
Scarecrows/Y-Holds
Rope Triceps
Some pulldowns
3 times
Seated Dumbbell Press, Pause at top and bottom
A couple easy ones
50x4, 9 sets
Seated Cable Row to Chin x15
Push on Barbell “Scap Raise” at top, Pause at bottom x15
Hanging Leg Raise x10
4 times
Dumbbell Shrug, Lean forward, Pause at top 60x15
Hammer Curl 40x12
Tate Press 30x15
3 times each
12-11
Stretch out, lacrosse ball/band torture.
Jump Rope
40 seconds on/ 30 seconds off. 2 medicine ball throws during each “off.”
-10 rounds
12-12
Standing 1 Leg Raise x12
Single Leg Curl x12
3 times each side
Pin 2 Rack Deadlift, Double Average Bands
225x2
245x2
265x2
Upper Back GM with SSB
25’s x20, 3 sets
Dumbbell RDLs
50’s x20, 3 sets
Ab Ball Stir the Pot
3 times
Reverse Hypers
140x20, 3 sets
12-13
Prone Trap Raise
Dumbbell Fly
Cable Upright Row
3x15
Clean and Press
150x1
160x1
170x1
Tricep Pushdown, Elbows “In”
80x20, 3 sets
Barbell Curl
65x20, 3 sets
Side Delt/Rear Delt Raise
10x10/10, 3 sets
Leg Raise Off Bench
x20, 3 sets
12-15
Upper Back Raise/Hold x15
Standing Leg Raise x15
Single Leg Curl x15
2 times each
Sumo Iso Holds from Rack
Low 3x3
Medium 3x3
High 3x3
Pulled 135x3 from floor
Giant Cambered Squat, High Box
225x3, 8 sets
135x3 Squats to Parallel
Dumbbell Shrug
105x20, 3 sets
45 Degree Back Raise
25 held to chest x20, 3 sets
Stir The Pot
3 times
Reverse Hyper
90 x30, 25, 20, 16
12-16
Scarecrow Action
Tricep Rope
Flies
3 times each
Decline Bench
135x3, 9 sets
Seated Chest Supported Row
2 plates x20, 16, 16
Incline Dumbbells, Nuetral Grip
40x20, 3 sets
Hammer Curl
30x20, 15, 15
Hanging Leg Raise
x12, 3 sets
Facepulls
Made it to the gym 4 times this week, it felt good. Things have been hectic, and we’ve just been going M/W/F for 2-3 months.
Nice job gettin in there and putting in the work. Always tough this time of year
Thanks man. My girl is out of school for Christmas, stress levels in the house are already lower.
12-18 Grips
COC Trainer x3 reps, grind handles each rep. 20 sets each hand
2x4 Pinch Block x35 x20 second hold x 3 times
Thin Wrist Roller x35 x3 times
I think I missed a gripper workout last week. I must have needed it, I actually felt “stronger” on the Trainer this time. #1 next week! It’s shiny and new, so it will be fun to grind the knurling off the inside of the handles.
12-19
1 Leg Raise x15
1 Leg Curl x15
Calf Raise +Shrug x15
2 sets each
SSB Box Squat, High
Some, working up
250x2
275x2
300x2
Upper Back GM, seated with SSB
35’s x20, 3 sets
Dumbbell Romanian Deadlift
60’s x20, 3 sets
Stir The Pot with An Ball
3 times
Reverse Hypers
150x25, 3 sets
12-20
Prone Trap Raise x15
Cable Upright Row x15
Dumbbell Fly x15
2 set
Dumbbell Bench Press
Sets working up
75’s x6
Dumbbell Row
Work up
90 x20
Tricep Cable Pushdowns
80x20, 85x20, 20
Barbell Curl
75x20, 3 sets
Side Delt/Rear Delt
15’s x10/10, 3 sets
Feeling better? Looks like you’re ramping up some in regards to more aggressive exercise variation and weight.
Knock on wood!
Hips and back are feeling a lot better. Getting in the Sumo stance and driving my feet “out” while trying to hump the bar has been good. Hyper Deads were good to practice maximum tension. Reverse Hypers let me work my back without getting hurt.
Blackburns, stretching my biceps and all the Y-Raise/External Rotation stuff has really loosened me up and my right shoulder is getting un-slumped.
Some of that Smashwerx stuff has been cool too. I’ve done stretches, and roller stuff and band distractions before, but putting them all together is “new” and “exciting.”
I feel a little lost on what to do on upper body days, but I guess you can’t have everything.
-Aren’t you getting some kind of examination right now? I hope you get some good news.
Man that’s great news. Glad to see you making the turn. Just got to make sure we keep up the maintenance right?
Yeah I had a shoulder ortho apt booked, but cancelled it because I feel like I’m making progress.
Keep up the great work man.
Good news about your shoulder.
Some cookies should help us a bunch! Have a great Christmas.
12-22
Standing 1 Leg Raise x15
1 Leg Curl x15
Calf Raise + Shrug x15
Prone Trap Raise x15
2 times through
Sumo Iso Holds From Rack
Low 3 x4
Med 3 x4
High 3 x4
Giant Cambered Bar, High Box Squat
245x2 , 10 sets
Dumbbell Shrug
105’s x20, 3 sets
45 Degree Back Raise
35 held to chest x16, 3 sets
Stir The Pot on Ab Ball
3 times
Reverse Hypers
120 x25, 25, 25, 15
12-23
Scarecrows x15
Triceps Rope x30
Flies x15
3 times each
Decline Bench
135 x5, 12 sets. A few Y-Raise/Holds worked in there
Seated Chest Supported Row
2 plates x20, 3 sets
Dumbbell Incline, Neutral Grip
45 x20, 3 sets
Dumbbell Hammer Curl
35 x20, 3 sets
Leg Raises of Bench
x20, 3 sets.
Some dude was using the arm slings, so I did leg raises off a bench. I was pretty heartbroken.
12-26
Earlier
COC Grpper #1, 10 sets of 2
2x4 Pinch Block Holds, 25 pounds for 3 holds. Got 45 seconds with right hand.
Later
1 Leg Raise x12
Calf Raise +Shrug x12
1 Leg Curl x12
3 times
Rack Deadlift, Pin 1
Work up
365x1
395x1
415x1
Dumbbell Romanian
45x12
70x20, 3 sets
Seated Upper Back GM, with SSB
25’s x12
45’s x20, 3 sets
Stir The Pot on Ab Ball
4 times
Reverse Hypers
150 x25, 25, 25, 20
Today is my birthday.
Happy Birthday!