11/28
A. Squat: 150x5, 170x3, 190x4
B. Lunges: 88 paces
C. Back Extensions: 52 reps
I’m really happy with how my squat is coming along. I have no doubt the increase in my back strength is helping a lot.
11/29: Guess The Corps WILL Get Theirs
A. Chins w/ green band: 25 reps
B1. Bench: 165x5, 185x3, 205x7
B2. Miniband Pullaparts: 7x10
C1. Mo’ Chins: 25 reps
C2. Pushups: 60 reps
I’m very happy with the chinups today because it took two fewer sets to get all 50 done this week. I think I’m going to stick with the same number of sets and shoot for at least 50 reps, and if I get more all the better. Of course, this will start in two weeks because for my deload week I’m going to focus on the gunz.
12/01:
Tonight was more about surviving then just doing the workout. The lifting itself wasn’t too bad, it was the bumps and bruises from smacking the bar against my shins harder than normal and slamming a plate on my foot. Good times.
A. Deadlift: 225x5, 255x3, 285x5
B. Ab Roller: 5x10
C. Back Extensions: 53 reps
The last rep of the deadlift was pretty rough, but I’m counting it. Now I’m trying to decide if I should do more squats and deadlifts as assistance lifts since I spent the last two months just doing bodyweight stuff for the lower body.
12/04
A1. Military Press: 90x5, 100x3, 115x7
A2. MIniband Pullaparts: 7x10
B. Cable Rows: 90x10,10,10,10,10
C. Leg Raises: Hanging- 4,4 Arms Supported: 45 reps
D. Rope Pushdowns: Bunch of reps, varying weights
Couldn’t do dumbbell rows today because the gym folks were busy moving everything around so they could clean behind the DB racks. I only ask- why? Dirt gives gyms character damnit.
I threw in the pushdowns at the last minute only because I had to wait for the clock to go past 11am, as that’s when Chick-Fil-A starts serving lunch. I want mah chicken on a bun not a biscuit! And now it’s back to the gym so I can give some blood. It’s been a few years since I’ve given so I’m due.
12/5
A. Squat: 75x5, 100x5, 120x5
B. Back Extensions: 20
C. Seated Leg Curls: 70x15,15
12/6
A1. Bench: 85x5, 110x5, 130x5
A2. Miniband Pullaparts: 4x20
And then a whole bunch of rotator cuff prehab strength like movements.
Haven’t updated this mostly because I’ve been in a shit mood all week. I wonder if my body is still dragging from giving blood last week? Could be. On top of that, my car is starting to cost me money in maintenance that I can’t really afford to spend right now. And after having $300 worth of work done today it was the same damn problem it had before I took it in! Doug is getting upset. Anyway, it’s been a deload-ish week- I dicked around with a progression on the ab roller and did 1 long set for assistance movements in leiu of a bunch of shorter sets. And since my overhead press sucks and doesn’t deserve a deload, I did the same weights as last week.
12/08
A. Trap Bar Deadlift- 135x5, 150x5, 185x5
B. Ab Roller, Nao With Moar Arm Extension: 5,5,5,7
C. Back Extensions: 1 set o’ 20
12/10:
A1. Overhead Press: 90x5, 100x3, 115x5 (WTF?!?!)
A2. Miniband Pullaparts: 5x20
B. One Arm Db Row: 45x20
C. Couple Rotator Cuff Thingamajigs for 3x10
Sometimes I’m fine the day after donating, sometimes I feel week for two or three extra days. Eat and rest up, you’ll be back to normal in no time! Good to hear you’re donating.
[quote]pushmepullme wrote:
Sometimes I’m fine the day after donating, sometimes I feel week for two or three extra days. Eat and rest up, you’ll be back to normal in no time! Good to hear you’re donating.[/quote]
So was it a week or two or three days? 
12/12: Squat Is King
A. Squats: 135x5, 155x5, 175x6
B. Lighter Squats: 95x10,10,7,7,7
C1. Ab Roller: 5 sets o’ 7
C2. Lots of leg/hip stretching
The only way my squat form is going to get better is if I do more, so I am. I’ll add weight when I can get 5 sets of 10 clean squats.
Damn. Weak. Serves me right for talking to a monster!
12/13: Nobody Likes Stacks Of Dimes
A. Bench: 155x5, 175x5, 190x7
B. Cable Row: 95x10, 100x10, 105x10,10,10
C1. DB Overhead Press: 25sx10,10,10
C2. Prone External Rotations: 3 sets o’ 10
D. Rope Pushdowns: 2 sets with adding weight here and there
Ugh, I done went and jacked up my neck again. No more procrastinating, I HAVE to do some kind of neck work or else this is going to be a big problem in the future. I think I’ll superset some neck stuff between ab movements on lower body days. I remember some swiss ball static holds from an old article so I’ll probably do some of those.
cool log
how long have you been training?
Thanks.
It’s hard to say how long I’ve been training. I’ve been dicking around and spinning my wheels in the gym since I graduated high school in '97. For the past couple years I’ve made more of an effort to get stronger, but feel I’ve only gotten on the right track in the past few months.
12/15: This Is A Test Of The Emergency Broadcast System
A. Trap Bar Deadlifts: 200x5, 235x5, 265x5
B. Mo’ TB Deadlifts: 150x10,10,7,7,8
Fin.
Those higher rep sets beat me to pieces. I came up with the title of this entry because that buzzing/beeping was going through my head while I drove home, coupled with a bunch of static.
I know I know…I said I’d do some neck work and I will. Tomorrow.
12/17: You Can’t Display A Toad In A Fine Restaurant
A1. Military Press: 80x5, 95x5, 110x8
A2. Miniband Pullaparts: 5x20
B. One Arm DB Row: 50x5 sets o’ 10
C1. DB Military Press: 25sx10,9,9,9,9
C2. Side Lying External Rotations: 5xsets of 10-12
Watching O Brother Where Art Thou while writing this. If you haven’t seen it, you must. Get it? Got it? Good
So,
I figured out which lift was giving me complications in the neck region. It’s when I do shoulder external rotations with my upper arms perpendicular to my torso. I guess I’m trying to get some ROM in my neck to make up for tightness in my shoulders.
No training today, but when I get home tomorrow it’ll be like Rocky IV- training outside in the form of shoveling snow.
Haha, I wish I could say it was that bad ass, but it turns out I didn’t really have to shovel much other than my sidewalk and deck. I did tweak my shoulder a little bit, but not bad enough to hinder training.
Today I made up for the squats and bench I missed over the weekend.
A. Squat: 145x3, 165x3, 185x6
B1. Bench: 160x3, 180x3, 205x7
B2. Miniband Pullaparts: 6x10-20 reps
C1. Cable Rows: 100x10 fo 5 sets
C2. Scap Pushups: 3x10
Now I’m making some festive holiday chili and will wrap some of these presents. I was hoping the plush Doug (from Pixar’s “UP”) I bought for my cousin would give me a hand wrapping, but that dumb bastard only knows how to stand guard in front of the Christmas tree.
12/24: You Sandbaggin’ Sonofabitch!
A. Deadlift: 215x3, 250x3, 280x5
B1. Military Press: 90x3, 100x3, 115x7
B2. Miniband Pullapart: 5x20
C. Standing Bradford Press: Barx7,7,8,7,8 (Front to back/Back to front = 1 rep)
D. Mo’ Deadlifts: 150x10,10,10,9,9
I am now all caught up on the main lifts, and not a moment too soon because this session beat the piss out of me. I felt really strong on the deadlifts and felt the movement more in the posterior chain rather than just my back. I decided to do the higher rep deadlifts at the end, that way I wouldn’t cut any sets shorter to save energy for the presses.
Oh yeah, those bradford presses are teh suck, in a good way. My shoulders were burnin’ up like nobody’s business.
Now it’s time to get ready for Santa!
12/26
A. Squats: 155x5, 175x3, 195x5
B. Mo’ Squats: 95x10,10,10,7,8
And then I did some stretching. My sinuses are acting up a bit and I really didn’t feel like doing anything else.
I’m very happy with how my squats are progressing. My form is getting much better and I’m feeling the movement in my hamstrings, glutes, and back. Boy, my upper back had quite a pump on those sets of 10.
Now since I had to work tomorrow, I’m going to kick back for the rest of the day and start watching some of the DVDs I got. Ahhhh…