9/13
Bench (paused)
260x3
300x3
335x3
Reverse band bench medium bands
365x2
405x1
455x1
465 2x1
Plate fly rest pause
25s x30
JM press
115 1x10 (this was aggravating my elbow)
Pull up rest pause
BWx26
camber bar curl rest pause
85x22
This was done in about 45 minutes, had to get it done quick and run to a meeting.
9/15/11
Squat
335x3
380x3
430x3
465x0
435x1
Cybex leg press
490x20
Cybex leg press DC calf raise
490x12
Tibia machine
Abs
I still don’t have my legs back under me from this weekend. Quads were cramping and tired going into it. 430 felt fine, legs just gave out after that. It’s frustrating, but I think i just need to get rested up.
9/19/11
Press
150x3
170x3
190x7
210x1
215x1
230x0 Close but no cigar
Machine seated press
150x20
DB lateral raise
30s 1x20
DB rear lateral raise
25s 1x20
Pendlay rows
185 3x10
We’ll after this, I was done with my workout but hanging around helping my wife with hers and decided I was going to try some single arm dumbell push presses. No real reason, just wanted to see what they were like after watching the worlds strongest man guys do them this past weekend. Slowly worked up to a 120 but felt a grinding sensation in my left shoulder. It’s painful and stiff this morning. I’ve done some minor ligament and muscle damage to this shoulder before and it feels similar. I’ll be resting it and seeing how it feels in a few days. Stupid is as stupid does.
9/21
deads
390x5
420x5
440x5
This didn’t seem to aggravate my shoulder too bad. I strained or sprained something in it. I had some scar tissue in it, so that may be related somehow. Had to rush through this at 6 this morning. Going to try to get a few things in tonight.
9/21 PM
Band pull throughs
Med 3x10
Band good morning
Med 3x10
8/10/11 BW about 220
I haven’t been real big on posting more revealing front shots, but I think I’m looking a little better now. I actually saw some veins in my forearms and upper arm for the first time in years last workout.
Definitely looks like you’re tightening up. Good numbers too, especially bench.
Thanks, I’m down about 2 and a half notches on my lifting belt.
9/23
Bench (thumbless and narrower than normal)
245x5
280x5
315x5
DB flys
20s 3x20
Cable press downs (on a machine where the friction was harder than the weight)
120 3x10
Narrow grip underhand pullups
BW 3x10 (not going to a full extension)
DB hammer curl burn out
50sx10
45sx5
40sx4
35sx3
30sx4
25sx5
20sx6
I also managed to drop one of the 35s on my foot.
Shoulder mostly just feels tight. Lots of warm ups and form tweaks to appease the joint gods.
So, Been in Virginia this past week out on a crane and did something to my knee. I’m not sure what but I was climbing up weights and ladders and jumping on and off tracks and crap all week. It was sore on the 22nd, then just below my knee cap swelled up on the 23rd, now 3 days later it feels fine. I’m going to go attempt squats this evening, shoulder and knee permitting.
Back squat is definitely out. Murdered my shoulder. Tried high bar and everything. So front squats it is.
9/26
Front squat
160x5
185x5
210x5
leg extension
90x15
135 5x12
leg curl
90 5x12
single leg bodyweight calf raise DC style
x10,8,6 each leg
9/28
Press’n (Narrower than normal grip, with fat grips)
140x5
160x5
180x5
115 5x10
wide grip lat pull down keeping shoulders locked down and back, no stretch
160x12
120 4x15
DB lateral raise
20s 2x20
My shoulder has felt worse since I tried to back squat with just the bar, but it’s now more of a sore pain and less of a sharp one.
10/5/11
Deads
380x5
440x3
490x1
510x1
Sumo
315 8x2
Feeling a lot stronger, but I’m still letting to bar get out in front of me. Really just muscling up these deads.
Big gap in training there for my first anniversary. Camping, hiking, theater, and lots of food. Yesterdays workout was rushed because it was my wife’s birthday and I had to get cooking on a birthday dinner.
10/7
Bench
280x5
315x3
355x1
365x1
Close grip
275 8x2
LFBBSDPS (Life fitness boobie blaster(pec deck) Super duper pump set)
90 1x50
LF Row
210 3x12
Standing ABZ
DC style donkey calf raise
400 1x8
300 1x9
Each
I’m doing the bench with a narrower than normal grip and having to lower it higher on my chest than normal. 365 was about all my shoulder could handle.
The peck fly machine hurt with any real weight on it, so I put a tiny weight on there and did reps until it burned good.
10/9
Front squat
185x5
210x3
235x1
255x1
265 2x1
205 8x2
leg curl
90 3x20
leg extension
135 1x30
Standing single leg calf raise DC style
BW 1x20 each
10/11
Press
160x5
180x3
200x1
210x1 (bodyweight)
215x1 (bodyweight +5 lbs)
220x1 (bodyweight +10 lbs)
95 + short minis with fat gripz 8x2
DB lateral raise 30s 2x20
DB hammer curls
35s x25, 12
Pressing strength is still there. 220 is 1.05 times my bodyweight! That makes me feel good until I look at MM’s log and see he just did 100 pounds over his. Oh well, I’ll keep plugg’n away.
Been on the road. Here are some training updates.
10/13
DL
135 + med short bands 10x3
heavy abs
BB shrugs 405 3x10
leg curl 7 “plates” 1x25
DC style single leg standing calf raise 1x20 each
10/15
Band bench with fat gripz
140 + short gray bands 10x3
close grip
140 + short gray bands 10x1
JM press 85 3x10 superset with bent over row 45 3x20
Plate curl 25s 3x15 superset with rack rows BW 3x12
10/17
Front squat 120+light bands 10x2
Heavy abs
leg extention 90 1x30
leg curl 45 1x30
seated BB calf raise DC style 225 1x12
10/19
Press
95+short monster minis
8x3
Pull ups 3x12
Lateral raise 20s 3x15
Hammer curl drop set
50sx15
35sx5
30x4
20sx10 EA
Grip roller work.
10/22
Deads
360x3
410x3
465x3
465x1 = rev medium bands deloaded at the top
535x1
555x1
Sumo
275 8x3
Leg curls 115 4x12
Calf work
