Today could’ve been an off day, I had some options but given the day I had at work (oh the drama), I decided I’d be better served releasing the stress on the weights.
A. 1 Arm DB Rows
4 x 12 x 75lbs
B. Rack WG Chins - Supinated
8 x 40lbs
8 x 40lbs
2 x 12 @ BW - w/ squeeze at top
Phenomenal exercise!
C. D Bar Pulldowns
15 x 120
12 x 120
15 x 120
15 x 120 ** using rest-pause 12/3
D. HS Iso Row - WG Pronated
12 x 90lbs/side
12 x 90lbs/side
Decided to turn the notch up one to finish off back so it went like this:
HS Iso Rows - WG Pronated + Bent Over WG BB Row - Supinated
12 x 90lbs/side + 15 x 95lbs
7 x 90lbs/side + 12 x 95lbs
E. Skullcrushers
12 x 80lbs
12 x 80lbs
11 x 80lbs
12 x 70lbs
F. Overhead DB Extension
4 x 12 x 75lbs
G. Reverse Grip Pressdowns
3 x 12 x 65
After my session, I trained my GF for 45 minutes before attempting some Kroc rows, because a certain someone made a comment about whether or not I could row as much another certain someone.
So, for the certain someone, Kroc Rows:
27 x 95lbs --no straps!
Today could’ve been an off day, I had some options but given the day I had at work (oh the drama), I decided I’d be better served releasing the stress on the weights.
A. 1 Arm DB Rows
4 x 12 x 75lbs
B. Rack WG Chins - Supinated
8 x 40lbs
8 x 40lbs
2 x 12 @ BW - w/ squeeze at top
Phenomenal exercise!
C. D Bar Pulldowns
15 x 120
12 x 120
15 x 120
15 x 120 ** using rest-pause 12/3
D. HS Iso Row - WG Pronated
12 x 90lbs/side
12 x 90lbs/side
Decided to turn the notch up one to finish off back so it went like this:
HS Iso Rows - WG Pronated + Bent Over WG BB Row - Supinated
12 x 90lbs/side + 15 x 95lbs
7 x 90lbs/side + 12 x 95lbs
E. Skullcrushers
12 x 80lbs
12 x 80lbs
11 x 80lbs
12 x 70lbs
F. Overhead DB Extension
4 x 12 x 75lbs
G. Reverse Grip Pressdowns
3 x 12 x 65
After my session, I trained my GF for 45 minutes before attempting some Kroc rows, because a certain someone made a comment about whether or not I could row as much another certain someone.
So, for the certain someone, Kroc Rows:
27 x 95lbs --no straps![/quote]
Do you mean me? I just felt sad that Molly could row more than you Still pretty impressive. I’ll have to try it out myself.
Today could’ve been an off day, I had some options but given the day I had at work (oh the drama), I decided I’d be better served releasing the stress on the weights.
A. 1 Arm DB Rows
4 x 12 x 75lbs
B. Rack WG Chins - Supinated
8 x 40lbs
8 x 40lbs
2 x 12 @ BW - w/ squeeze at top
Phenomenal exercise!
C. D Bar Pulldowns
15 x 120
12 x 120
15 x 120
15 x 120 ** using rest-pause 12/3
D. HS Iso Row - WG Pronated
12 x 90lbs/side
12 x 90lbs/side
Decided to turn the notch up one to finish off back so it went like this:
HS Iso Rows - WG Pronated + Bent Over WG BB Row - Supinated
12 x 90lbs/side + 15 x 95lbs
7 x 90lbs/side + 12 x 95lbs
E. Skullcrushers
12 x 80lbs
12 x 80lbs
11 x 80lbs
12 x 70lbs
F. Overhead DB Extension
4 x 12 x 75lbs
G. Reverse Grip Pressdowns
3 x 12 x 65
After my session, I trained my GF for 45 minutes before attempting some Kroc rows, because a certain someone made a comment about whether or not I could row as much another certain someone.
So, for the certain someone, Kroc Rows:
27 x 95lbs --no straps!
Do you mean me? I just felt sad that Molly could row more than you Still pretty impressive. I’ll have to try it out myself.
[/quote]
Yes. I meant you. I now take back my anonymous PM about how strong you are.
[quote]Court wrote:
ddot76 wrote:
It was a good w/e to buy one though. Home Depot had 20% off BBQ’s, plus ours had a scratch on the lid, so I returned that and got another $50 off. All in all, we bought a $600 for $425.
Court would like to point out some basic math:
20% off $600 = $120 off.
An additional $50 off = $170 total off.
$600-$170 = $430
$430 > $425.
So are you a liar or just bad at math :P[/quote]
This is too funny. Neelydan also leveraged HD’s 20% off deal. Ordered a Weber Genesis black top to be assembled. They called me back the following Monday saying they had mistaken in telling me they had it in stock, so bumped me to the all stainless model for free. Sooo…1300 dollar bbq for 900 beeeeyotches.
[quote]NeelyDan wrote: Court wrote:
ddot76 wrote:
It was a good w/e to buy one though. Home Depot had 20% off BBQ’s, plus ours had a scratch on the lid, so I returned that and got another $50 off. All in all, we bought a $600 for $425.
Court would like to point out some basic math:
20% off $600 = $120 off.
An additional $50 off = $170 total off.
$600-$170 = $430
$430 > $425.
So are you a liar or just bad at math
This is too funny. Neelydan also leveraged HD’s 20% off deal. Ordered a Weber Genesis black top to be assembled. They called me back the following Monday saying they had mistaken in telling me they had it in stock, so bumped me to the all stainless model for free. Sooo…1300 dollar bbq for 900 beeeeyotches.
[/quote]
I decided to do a flip of shoulders and legs as I have my final hockey game Saturday night. Last time I went through the MV/MI leg routine I had trouble walking for a few days, which isn’t ideal for a big game Saturday night. My hands have left me, so I need to rely on my skating to be anywhere near effective.
Thursday Night - Legs - MV/MI
A. Box Squats
10 x 225lbs - easy!
10 x 245lbs - relatively easy!
10 x 265lbs - good weight
9 x 285lbs - This is where I should be aiming for all 4 sets!
B. 45 degree leg press
12 x 450lbs+ sled (5 plates/side)
11 x 540lbs + sled (6 plates/side)
7 x 630lbs + sled (7 plates/side)
8 x 630lbs + sled (7 plates/side)
This needs to increase next time as I only did one more rep at 540lbs compared to last time.
C. Step Ups w/ BB
10 x 70lbs
10 x 70lbs
15 x BW
I get this stitch in my upper back on the right side, I’d say where the infraspanitis is when use a lighter BB and really squeeze the BB. Thus on the last set I decided to just skip the rest between sets 2 and 3 and do BW step ups to finish.
D1. Leg extensions
10 x 165
10 x 165
12 x 150
D2. Seated Leg Curls
10 x 150
10 x 150
9 x 150
Some seated calf work for 3 minutes or so after and then called it a night.
It’s a pretty intense session to get through in under an hour.
Took Friday morning off as I had a massage appt (previously cancelled - see above) around 11am.
Decided to skip LV/HI Shoulders and do a MV/MI Routine I came up with to fit in the 35 minutes I had to train.
A1. Seated DB Laterals
10 x 15lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A2. Seated DB Front Raises
10 x 15 lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A3. Seated DB NG Press
10 x 40lbs
10 x 40lbs
8 x 45lbs
6 x 45lbs
To further explain:
For the Seated DB Laterals I held the DB with my thumb touching the inside of the top weight. This provides added resistance when you rotate your pinky to create the ‘pouring’ action.
For the Seated DB Front Raises I held the DB with my thumb touching the inside of the top weight. As I raise the weight in front of me, I have to work a little hard to get the DB horizontal.
B. Cleans
7 x 135
5 x 135
4 x 135
Almost killed myself on the last set as the BB flew out of my right hand. I guess I’ll use chalk next time. Probably should have done these first.
C1. Reverse Dek Flyes
10 x 125
12 x 110
C2. Bent Over DB Laterals
12 x 15lbs
10 x 15lbs
Done.
Going to do a double today and do some HV/LI arms tonight. I feel like my arm size is one of my weaknesses, so I’m going to try and bring them up.
[quote]ddot76 wrote:
Took Friday morning off as I had a massage appt (previously cancelled - see above) around 11am.
Decided to skip LV/HI Shoulders and do a MV/MI Routine I came up with to fit in the 35 minutes I had to train.
A1. Seated DB Laterals
10 x 15lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A2. Seated DB Front Raises
10 x 15 lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A3. Seated DB NG Press
10 x 40lbs
10 x 40lbs
8 x 45lbs
6 x 45lbs
To further explain:
For the Seated DB Laterals I held the DB with my thumb touching the inside of the top weight. This provides added resistance when you rotate your pinky to create the ‘pouring’ action.
For the Seated DB Front Raises I held the DB with my thumb touching the inside of the top weight. As I raise the weight in front of me, I have to work a little hard to get the DB horizontal.
B. Cleans
7 x 135
5 x 135
4 x 135
Almost killed myself on the last set as the BB flew out of my right hand. I guess I’ll use chalk next time. Probably should have done these first.
C1. Reverse Dek Flyes
10 x 125
12 x 110
C2. Bent Over DB Laterals
12 x 15lbs
10 x 15lbs
Done.
Going to do a double today and do some HV/LI arms tonight. I feel like my arm size is one of my weaknesses, so I’m going to try and bring them up.[/quote]
Cool. Maybe I’ll see both you and my nameless boyfriend tonight so I can listen to both of you woof on about how great Court is. He’s not my boyfriend anymore after that. It doesn’t matter if he never knew that he was.
[quote]ouroboro_s wrote:
ddot76 wrote:
Took Friday morning off as I had a massage appt (previously cancelled - see above) around 11am.
Decided to skip LV/HI Shoulders and do a MV/MI Routine I came up with to fit in the 35 minutes I had to train.
A1. Seated DB Laterals
10 x 15lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A2. Seated DB Front Raises
10 x 15 lbs
10 x 15lbs
8 x 17.5lbs
8 x 17.5lbs
A3. Seated DB NG Press
10 x 40lbs
10 x 40lbs
8 x 45lbs
6 x 45lbs
To further explain:
For the Seated DB Laterals I held the DB with my thumb touching the inside of the top weight. This provides added resistance when you rotate your pinky to create the ‘pouring’ action.
For the Seated DB Front Raises I held the DB with my thumb touching the inside of the top weight. As I raise the weight in front of me, I have to work a little hard to get the DB horizontal.
B. Cleans
7 x 135
5 x 135
4 x 135
Almost killed myself on the last set as the BB flew out of my right hand. I guess I’ll use chalk next time. Probably should have done these first.
C1. Reverse Dek Flyes
10 x 125
12 x 110
C2. Bent Over DB Laterals
12 x 15lbs
10 x 15lbs
Done.
Going to do a double today and do some HV/LI arms tonight. I feel like my arm size is one of my weaknesses, so I’m going to try and bring them up.
Cool. Maybe I’ll see both you and my nameless boyfriend tonight so I can listen to both of you woof on about how great Court is. He’s not my boyfriend anymore after that. It doesn’t matter if he never knew that he was.[/quote]
I won’t get into weights used as I just moved from movement to movement. Here’s the movements.
A. Straight Bar Pressdowns + Rope Pressdowns
4 sets in the 12-15 rep range.
B. Standing DB Curls + V Bar Pressdowns
4 sets in the 10-12 rep range.
C. CG Machine Bench Press + Standing EZ Bar Curl
3 sets in the 8-10 rep range.
D. Cable Curls + French Presses
3 sets in the 12-15 rep range.
Good session to just move back and forth and not care about weight used. Lots of blood into the arms.
Saturday was an “off” day. I went for an 80 minute walk with the girlfriend and then played in my hockey finals at night. Unfortunately my stomach didn’t co-operate Saturday afternoon so my diet/calories suffered.
I’ve also started a Carb Cycling approach to my diet. I will post my weekly stats as well.
Attached is my Average Daily Calories for the past week. The weekend really buggered things up, but that should be it for missed/poor meals.
I’ll be bringing up my totals to these:
kCals - from 2059 to 23-2400
High Days around 2700, low days around 2000.
Protein - from 209 to 290 (which equates to 360 kcal)
Carbs - Stay the same (200g range)
Fat - Stay the same (50g range)
Today was a Medium Carb day. Calories need to come up still.
A. Pull Ups
8 x 2 @ bw
On my 2nd set I felt a nice burn in my upper right back. I’m going to say it’s the infraspinatus. I had just finished stretching it, so it was rather disappointing given that I had a heavy back session ahead of me; not too mention CG Pin Presses.
B. Chest Supported WG Rows
5 x 70lbs/90lbs/115lbs/135lbs/155lbs
3 x 175lbs/180lbs
Working sets
3 x 185lbs
2 x 190lbs
Couldn’t squeeze out the 3rd rep @ 190lbs
C. HS Iso Seated Row
8 x 90lbs/side
8 x 135lbs/side
8 x 160lbs/side
Working Sets
6 x 180lbs/side
5 x 215lbs/side
D. CG Pin Presses
10 x 135lbs
8 x 155lbs
8 x 175lbs
6 x 195lbs
6 x 215lbs
Working Sets
5 x 235lbs
2 x 255lbs
Cal’s are down (as they should be for a non-training day). Protein is up, which is good. Wednesday will be another medium day, followed by a high day for Thursday and Legs.
My neck/upper back is still kinda twitchy so shoulders (later today) is going to be interesting.
Instead of doing one giant update, I’ll just piece meal it.
It’s been a LONG weekend. I’ve decided to sell my house so starting last Thursday I began to de-clutter the place. My parents came to assist. My diet for Thursday and Friday was less than spectacular.
There was no training performed Thursday or Friday but plenty of lugging of furniture.
Still pretty impressive. I’ll have to try it out myself.
