2/26/11
Reverse grip camber bar curls
95x27 RP
seated calf raise
315x20
lying leg curl 135x16 RP
Back squat 405x7
255x20
Edit: hiked the farm for a couple of hours after this workout.
2/28
Bench
335x5
275x13
Lateral raise with plates
35s x18 RP
Dips
BW+70x28 RP
Pull up
BW+30 x18 RP
Rack pull below knee
525x5
465x12
3/2
HS curl 125x18 RP
db wrist curls 30s x16
ic donkey calf raise 380x38 Rp
BM seated leg curl 280x22 RP
HS squat 470x5
275x20
sit ups 45 in one minute
eliptical 15 minutes
tested out some forearm work. assuming no sorness in my hand tomorrow I’ll start adding it in, but it feels good so far.
3/5
HS wide bench
470x13 RP
Seated DB press
90s x18 RP
Cable rope tri press down
95+ x24 RP
HS high row
450x14 RP
BB single arm bent over row with straps
175x5
155x10
3/6
45 minutes hiking around the farm
3/7
Camber bar curl
135x15 RP
Standing calf raise
225x16
NGHR med bands pin 14
x27 RP
Front squat
240x6
170x20
3/9/11
DB incline
130s x7
110s x14
Push press
205x13 RP
Close grip bench
295x6
225x16
Lat pull down
260x18 RP
Sumo DL
465x6 With straps and a belt
375x12 belt only
[quote]DoubleDuce wrote:
Push press
205x13 RP
[/quote]
Thats a burly push press, good stuff
[quote]USMCpoolee wrote:
[quote]DoubleDuce wrote:
Push press
205x13 RP
[/quote]
Thats a burly push press, good stuff
edit- just curious DD but what type of farm do you have?[/quote]
Actually doing the push press after the incline benching takes a lot out of it.
I actually don’t own the farm I live on. I rent the house on it. I get the perks of farm living without most of the downside. fresh eggs and meat, while not having to manage the upkeep. All while having 650 acres to myself (not including the cows, sheep, donkeys, llamas, and chickens). Streams and woods and hiking. A lake (big pond) with catfish. It’s just plain awesome.
I’m actually an engineer.
Thanks for the complement.
[quote]DoubleDuce wrote:
[quote]USMCpoolee wrote:
[quote]DoubleDuce wrote:
Push press
205x13 RP
[/quote]
Thats a burly push press, good stuff
edit- just curious DD but what type of farm do you have?[/quote]
Actually doing the push press after the incline benching takes a lot out of it.
I actually don’t own the farm I live on. I rent the house on it. I get the perks of farm living without most of the downside. fresh eggs and meat, while not having to manage the upkeep. All while having 650 acres to myself (not including the cows, sheep, donkeys, llamas, and chickens). Streams and woods and hiking. A lake (big pond) with catfish. It’s just plain awesome.
I’m actually an engineer.
Thanks for the complement.[/quote]
Thats brilliant I need to look into that.
3/12
Reverse grip camber bar curls
95x30 RP
Seated calf raise
325x26
Lying leg curls
145x17 RP
Back squat
425x6 Belt and knee sleeves
265x20 belt only
It’s also time to get the garden going, so conditioning was collecting and hauling a bunch of crap out through the fields.
So this is proof for every one on T-Nation that I’m full of shit.
3/14/11
Bench
335x6
285x13
Plate lateral raise
35sx21 RP
Dips
BW+80 x27 RP
Pull up
BW+30 x 19 RP
Rack pull 525 x5
455x13
I meant 455 to be 475 on the rack pulls, but I miss loaded it and didn’t realize until after the set.
Forgot, I also did some ab work and 30 minutes on the elliptical yesterday.
I know I’m looking like a pansy on the elliptical, but I’m trying to get some foot issues under control and can only do non-impact stuff at the moment.
3/16
HS curl
125x21 RP
DB wrist curl
30sx23
Donkey calf raise
400x14 (long pause)
BM seated leg curl
280x25 RP
HS squat
470x6
290x20
Elliptical for 30 minutes.
[quote]DoubleDuce wrote:
[quote]USMCpoolee wrote:
[quote]DoubleDuce wrote:
Push press
205x13 RP
[/quote]
Thats a burly push press, good stuff
edit- just curious DD but what type of farm do you have?[/quote]
Actually doing the push press after the incline benching takes a lot out of it.
I actually don’t own the farm I live on. I rent the house on it. I get the perks of farm living without most of the downside. fresh eggs and meat, while not having to manage the upkeep. All while having 650 acres to myself (not including the cows, sheep, donkeys, llamas, and chickens). Streams and woods and hiking. A lake (big pond) with catfish. It’s just plain awesome.
I’m actually an engineer.
Thanks for the complement.[/quote]
Wow that’s badass
So, some updates. Went to the parents house this weekend, did a full body “pump” workout while I was there. Bad news is that out riding four-wheelers I started feeling my knuckle again. No major pain, just some soreness, but I’m going to go back to straps on heavy pulling.
So, after some discusion with C-C over email, I’ve Shuffled around some exercises and rep ranges.
3/21/11
HS wide grip bench
470x16 RP
Seated LF smith shoulder press to front (thick bar)
140+bar x 24 RP
SWRGB (smith wide reverse grip bench) on vertical IC smith machine
230+bar x25 RP
HS high row
410x20 RP
Single arm BB krock row with straps
175x7 Each arm
145x12 Each arm
SWRGB wasn’t as awkward as I expected. It did however leave my left should feeling pretty tight. I’ll make sure I warm up/foam roll my shoulders better next time.
I ate something that didn’t agree with me for lunch so I was not feeling great for this session.
3/23/11
CB curl
125x20 RP
standing calf raise in smith
360+bar x 12
Front squat
235x7
170x20
Band assisted NGHR light bands pin 11
x18 RP
Elliptical 20 minutes
What’re you weighing now DD? Got some pretty impressive lifts in here man.
[quote]WhiteFlash wrote:
What’re you weighing now DD? Got some pretty impressive lifts in here man.[/quote]
Thanks.
I actually haven’t weighed myself in a while. I’d guess the 220-225 range.
So I’m not dead. I was having some knee pain and need to do some ravel for work so I decided to take it easy for a bit. spent last week in Virginia crane testing. rigging, climbing on and off cranes, carrying clevaces and such for about 60 hours. Got home with my knee still not feeling great.
went and did some fire training and worked on the garden saturday, planted and put up a fence.
Sunday was doing some more yard work and was hauling some loads of topsoil in a wheelbarrow. like an idiot i was goofing off chasing the dogs. took a turn too sharp and the front of the wheelbarrow caught on the ground. This pretty much resulted in me running full speed into the handles of the thing. One handle glanced off my forearm and caught me in my left bi. The other handle, which bore the brunt of the impact jammed into my left groin.
fortunatly i preformed this impressive feat in front of my wife which caused her to about die laughing.
Good beer does seem to help though. and i just discovered that our grocer