To catch up on my weight training sessions.
1/9
Camber bar curls 140x15 RP
single leg calf raise with 55 pound dumbell X 36 each RP
lying leg curl 135 x 19 RP
Front squat 235x6
170x20
1/15
Incline Bench 275x6
seated military press 135x20
Close grip bench 315x2
225x10
Pull up BW x25 RP
Sumo DL 455x3
365x7
1/16
DB hammer curl 67.5x38 RP
Some calf work
Stiff leg DL 275x10
Back squat 405x2,2,4 with a belt
leg extension 135 2x25
1/21
Bench 335x3
275x13
Plate lateral raise 25s x 38 RP
Dips BW+50 x26 RP
Pull up BW+10 x20 RP
Rack pull from below the knee dead stop 525x4
(not from a dead stop) 455x9
1/22
HS curl 125 x16 RP
IC Donkey calf raise 380x27 RP
BM seated leg curl 250x21 RP
HS Squat 450x7
260x20
Cybex trunk rotation 130 3x13 each side, non-stop
Trying out a few new things. It’s great to have the deadlift/back squat soreness again.
Some of these workouts I had to rush and do at home so I had to use what I had. I’ve got the outline of my new exercise selection. I’m trying to build in some “home gym days” where I don’t have to use equipment in the gym. Don’t really have time to lay it all out now. I’ve got to get some stuff done, hit the gym this afternoon then fly to Wisconsin for a few days. Got a few vids but haven’t gotten them off the camera.
The hand feels good, but I can still feel it and I am still using the strap. I’ve found it hard DL with one hand using a strap. It is throwing something off in the hand without the strap, so I’m going to start using straps on both hands with heavy pulls, but I need to buy a new set of straps because I broke one. I also broke one of my plate loaded DBs, but they were cheap, so I’ll probably buy a new one.
So, to make a long story short, I’ve been traveling for 4 straight weeks. 3rd week I came down with the flue. I’m back home and still a little sick but back to lifting. lost some weight. My weight belt no longer fits.
Video of 1-15-11 Sumo DL
Looking for tips on this one.
1/23/11
HS wide bench 450x15 RP
DB seated shoulder press 85s x21 RP
Cable press down 95x19 RP
HS high row 410x15 RP
Krock Row 130 x18,15 Each arm
(after being sick)
2/4/11
Camber Bar Curl 125x17 RP
Standing calf raise 225x14
NGHR Med bands pin 16 (at home) x 32 RP
Front squat 235x5
160x20
2/6/11
DB incline
120s x7
90s x12
Push press 185x14 RP
Close grip bench
315x2
225x11
Lat pull down 220x18 RP
Sumo DL
455x3
365x10
2/8/11
Reverse grip camber bar curls
85x31 RP
Seated Barbell calf raise
315x16
Lying leg curl
135x12 RP
Back squat with belt
405x6
245x20
The 405 was not pretty. They turned into good mornings. I’m still coughing and not quite 100%.
I’ve been doing some walking and stuff around the farm but no real conditioning work. I haven’t had much wind being sick but I’m hoping to get back into some conditioning soon.
2/11
Bench 335x4
275x12
Plate lateral raise
25s x41 RP
Dips BW+60 x26 RP
Pull ups +20 pounds x20 RP
Rack pull 525x4
455x11
2/15
1.5 mile run 14:10
HS curl 125x16 RP
No calf work because the run killed them
BM seated leg curl 265x20 RP
HS squat 470x4
270x20
[quote]trav123456 wrote:
How do you like DC?[/quote]
I really like it. But in all honesty I don’t feel like I have settled down in to a true DC routine enough to give it an honest evaluation.
I was going for a while with my hurt hand limitation. Then I’ve been traveling and sick (was on the road again this past weekend).
I definitely can’t say that I’ve seen the full effects of DC yet. It’s hard work, I feel great doing it, seen some progress. Mostly like that I don’t waste as much time in the gym between sets.
2/17/11
HS wide bench
470x10 RP
Seated DB should press
90s x17 RP
Cable rope press down
95x24 RP
HS high row
410x17 RP
Single arm BB “krock” row with straps
145x12,9 Each arm
[quote]DoubleDuce wrote:
[quote]trav123456 wrote:
How do you like DC?[/quote]
I really like it. But in all honesty I don’t feel like I have settled down in to a true DC routine enough to give it an honest evaluation.
I was going for a while with my hurt hand limitation. Then I’ve been traveling and sick (was on the road again this past weekend).
I definitely can’t say that I’ve seen the full effects of DC yet. It’s hard work, I feel great doing it, seen some progress. Mostly like that I don’t waste as much time in the gym between sets.[/quote]
Cool, I’ll be following along. I know you were more into the PLing before so it’ll be cool to see what you can do with this over the long term.
Hope you feel better (hand and sickness)
[quote]DoubleDuce wrote:
[quote]trav123456 wrote:
How do you like DC?[/quote]
I really like it. But in all honesty I don’t feel like I have settled down in to a true DC routine enough to give it an honest evaluation.
I was going for a while with my hurt hand limitation. Then I’ve been traveling and sick (was on the road again this past weekend).
I definitely can’t say that I’ve seen the full effects of DC yet. It’s hard work, I feel great doing it, seen some progress. Mostly like that I don’t waste as much time in the gym between sets.[/quote]
Well, once you feel up for the whole thing (hand and leanness satisfactory), shoot me a mail.
[quote]DoubleDuce wrote:
2/11
Bench 335x4
275x12
[/quote] Better stay 5-8 on the first set imo. Same as deadlifts basically. Unless you are still making great progress from session to session (which is still +2 reps per rotation minimum or a weight increase). [quote]
Plate lateral raise
25s x41 RP
Dips BW+60 x26 RP
Pull ups +20 pounds x20 RP
Rack pull 525x4
455x11
2/15
1.5 mile run 14:10
HS curl 125x16 RP
No calf work because the run killed them
BM seated leg curl 265x20 RP
HS squat 470x4
270x20[/quote]
[quote]Cephalic_Carnage wrote:
[quote]DoubleDuce wrote:
[quote]trav123456 wrote:
How do you like DC?[/quote]
I really like it. But in all honesty I don’t feel like I have settled down in to a true DC routine enough to give it an honest evaluation.
I was going for a while with my hurt hand limitation. Then I’ve been traveling and sick (was on the road again this past weekend).
I definitely can’t say that I’ve seen the full effects of DC yet. It’s hard work, I feel great doing it, seen some progress. Mostly like that I don’t waste as much time in the gym between sets.[/quote]
Well, once you feel up for the whole thing (hand and leanness satisfactory), shoot me a mail. [/quote]
I’m pretty close. Yesterday was actually the first day after a squat session that I haven’t had some level of soreness in my knuckle. Though I’m not ready to ditch the straps on heavier pulls.
Weight wise, I’ve stop dropping. I was actually down to a little under 215 by the end of the flu but Am back up to about 225.
[quote]Cephalic_Carnage wrote:
[quote]DoubleDuce wrote:
2/11
Bench 335x4
275x12
[/quote] Better stay 5-8 on the first set imo. Same as deadlifts basically. Unless you are still making great progress from session to session (which is still +2 reps per rotation minimum or a weight increase). [quote]
Plate lateral raise
25s x41 RP
Dips BW+60 x26 RP
Pull ups +20 pounds x20 RP
Rack pull 525x4
455x11
2/15
1.5 mile run 14:10
HS curl 125x16 RP
No calf work because the run killed them
BM seated leg curl 265x20 RP
HS squat 470x4
270x20[/quote]
[/quote]
Yeah, I really should be good for a lot more reps at that weight. But I actually went through and weighed my plates the other day and they all came out a little heavy. I’m actually about 15 pounds heavier than the weights I’ve been listing when I’m at home.
Traveling again this past week.
2/19/11
Camber bar curl
135x14 RP
NGHR with med bands on pin 15
x33 RP
Front squat
235x6
170x20
2/21
DB incline
120s x11
100s x15
Push press
205x11 RP
Close grip bench
315x3
225x12
lat pull down
240x19
sumo DL
455x3,5
Decided not to rest pause the dumbbell pressing anymore. It is just too hard to get the dumbbells in position and up with the rest pause.
Sumo DL I ended up doing 2 heavy sets. I didn’t have chalk with me, it was a slick bar, and I didn’t have a strap for my left hand so my grip ended up holding me back on the first set. I borrowed a pair of straps and went at it again and got 5 reps. This is actually closing in on my conventional pull already especially considering I’m not all that fresh going into the pulling.