12/27: Early Bird Gets The Bench
A. Chins w/ Green Band: 52 reps
B1. Bench: 170x5, 190x3, 215x3
B2. Miniband Pullaparts: 5x20
C. Mo’ Bench: 135x10,9,8,7
Had to do all the chins at the start because all the benches were taken, on a Sunday. I guess everybody is getting their work in early this week to clear out for The Resolutioneers on Friday.
12/30: Hasta La Vista, 2009
Warmup consisting of the 400 rope jumps, and then 500M on the rower.
A. Deadlift: 235x5, 265x3, 295x4ish
B1. Overhead Press: 95x5, 110x3, 120x6 (which was easier than the 110x3, go figure)
B2. Miniband Pullaparts: 6x20
C. Bradford Press: barx10,10,9,9,7
D. Deadlifts From Hell: 150x10,10,10,10-12(I forget),9
I’m pretty happy with this final workout of 2009, especially since I was only going on 3 hours sleep and then working all day. One mistake I made was not foam rolling or stretching beforehand as my knees are bugging me a bit now. I don’t know why I do that sometimes. Dumb dumb.
Catch ya’ll in 2010, or as I want to call it- El Diez.
01/02:
A. Squats: 80x5, 95x5, 115x5
B. More Squats: 95x10 fo 5 sets
C. Ab Rollouts: 4x7-10
The 5x10 sets of squats and deadlifts has been one of the best additions to my training. On some of the sets I get into a groove with my form and the reps get ridiculously easy. In this session, the last set of 10 was the easiest of them all.
01/03: Your Shit’s All Retarded
A1. Bench: worked up to an easy 155x5
A2. Miniband Pullaparts: 5x20
B. Chins w/ Green Band: 50 reps
I’m getting a little annoyed with the lack of progress on the chins lately, so I might do some more on military press day.
Actually, looking back at my log I see I really have made progress in the chins. When I started it took me way more sets to do 40 chins than it takes to do 50 now. Impatient Doug is just being impatient.
Anyway: Not So Deadly Now Ackshully
01/05:
A. Trap Bar Deads: worked up to easy 195x5
B. Mo’ Deads of Death: 150x10x5 sets
Time to up the weight on the higher rep deadlifts as they don’t cause me to crumple onto the ground and shake.
I guess the people in my area didn’t get the memo about New Years and coming to the gym, as it’s the same people as before. Guess folks don’t have the scratch to waste on a membership they’ll only use for a month.
01/07
A1. OH Press: 90x3, 100x3, 115x9
A2. Miniband Pullaparts: 6 sets of 10-20, various angles
B. One Arm DB Rows: 55x10,10,10,10,8
C1. Cable Rows: 100x8, 80x10,10,10,10
C2. Pushups: 53 reps
01/09: Ego Bruising In 3…2…1…
A. Squats: 135x5, 160x5, 180x9
B. Mo’ Squats: 105x10,10,7,8,7
C. Walking Lunges: 2 sets of 14 paces
D1. Back Extensions: 10,10
D2. Standing and Twisting Ab Things W/ Plate: 25x5/side,5
Even though I was pretty pleased with myself with the 180# set of squats, I got a nice reality check of how far I still have to go before being strong. Some older chick I’ve never seen before was easily doing BB lunges with 160. Damn.
I threw in the lunges and other stuff to help stay mobile and just to get some more work in. I took it a little too easy on myself last month with the assistance work. I’m not at the point where I can get away with that.
10/10: Good and Bad
A. Chins w/ Band: 29 reps
B1. Bench: 150x5, 170x5, 195x6
B2. Miniband Pullaparts: 8 sets of 10-20, various angles
C1. Mo’ Chins w/ Band: 26 reps
C2. Pushups: 55 reps
D. Curls For The GUNZ!: A massive set of 50x10, then a set of 6, then a burly set of 40x6. Yeah, you’re jealous.
I was happy with the chinup effort, since each round of chins started with a relatively easy set of 10, which is a first. But I was slightly miffed I didn’t get more reps on the bench. I guess with the chins and the squatting yesterday my upper back wasn’t feeling up to supporting that weight. I’ll just have properly smash that number next month during the week of 5 reps.
Yeah, my curl weight sucks. 
10/12:
A. Trap Bar Deadlifts: 205x5, 235x5, 270x6
B. Mo’ Trap Bar Deadlifts: 160x10 for 5 sets
C. Walking Lunges: 2 sets of 14 paces
D1. Back Extensions: 12,10
D2. Med Ball Ab Twist Things: 5/side,5
It seems like all the resolutioners are a week late, as the gym was absolutely packed yesterday. Except of course for the area with the racks. There were tumbleweeds blowing around in there.
My deadlift form is getting a bit better. One reason is I’ve been using one of those “The Stick” soft tissue tool things on my hamstrings. Holy crap, it feels like going over gravel when I use it and hurts like hell. That’s what I get for avoiding those areas when I foam roll. I blame the articles here, as I’m sure one of them said to not worry about your hamstrings.
10/14
A1. Overhead Press: 85x5, 100x5, 110x9
A2. Miniband Pullaparts: bunch of sets of 10-20
B. One Arm DB Row: 55x4 sets of 10, then 9
C. Nautilus Lat Pulldown: 140x8,9,8
Gotta drop the weight on the lat pulls. I’m feeling tension in the right spots, but I can’t go the full range of motion like I’d want.
10/16: Double u, Tee, Eff
A. Squat: 145x3, 170x3, 190x4,5
B. Mo’ Squats: 105x5 sets of 10
C. Front Planks (in seconds): 40,40,30,30 (ow!)
Man, that first set of 190 sucked balls. It felt so ridiculously heavy and one of those reps was pure crap. So I did another set that was somewhat better. It was quite a bit warmer than it has been so I think that might be why the session sucked.
10/17: Wannabe Johnny Bravo
A. Chins w/ Band: 31 reps
B1. Bench: 160x3, 185x3, 210x6
B2. Miniband Pullaparts: 6 sets of 10-20
C1. Mo’ Chins: 27 reps
C2. Front Bridges: 4x30sec
D. Incline Flyes: 10sx12,10,10
E. One Arm DB Row: 50x22
I threw the flyes in to try to build up the pecs a bit. Made sure to get a real good stretch at the bottom and make sure my back was nice and straight.
And now it’s time to cook up my food for the next several days, as I have to work 10 days straight starting Tuesday. Not good times. At least the weather sucks so I’m not tempted to go anywhere today.
01/19: Coming Back To The Present
I just noticed the last few entries have 10 instead of 01 for the month. I’m such a ruh-tard.
A. Deadlift: 225x3, 255x3, 285x4
B. Mo’ Deadlifts: 160x10,8,7,6,6
C. Side Bridges: 3 sets per side,ALAP which was 15-20 seconds at most
While the numbers weren’t as great as last week, the quality of these deadlifts were better. I was able to keep my upper back more rigid and abs more braced.
Gotta lot of work to do on those bridges.
01/21
A1. Overhead Press: 90x3, 105x3, 115x8
A2. Miniband Pullaparts: 5 sets of 12-20
B. T-Bar Row, Wide Grip: 45x10, 55x10, 65x10, 70x10, 72.5x10, 75x10
C1. Front Bridges (sec): 40,30,30,30ish
C2. Plate Halos: 25x10,8
Kinda pissed I didn’t get the same number of reps as the last time I did a 3 rep session, but whatever. That PR will fall soon enough.
I did the T-Bar rows to get a little more ab work along with the back work, and stuff.
In other news, went on another date last night. It sucked. The end.
I was wondering about those October workouts.
Tell me more about the Stick, send me a link. Grazie!
01/23: Wussy! wussy wussy
A. Squats: 160x5, 180x3, 200x4
B. Pullthroughs: 50x5, 40x6,6,6
C1. Side Bridges: 3 sets per side
C2. Various hip stretches
I left 1 or 2 reps in the tank on that last squat set, mostly because my hips were really tight from sitting around at work all day. That’s also why I did the pullthroughs instead of the lighter squats. Well, that and I had to use the crappiest bar in the gym.
01/24: That’ll Do Pig
A1. Chins w/ Band: 31 reps
A2. Hip Stretching and some Glute Bridges
B1. Bench: 170x5, 195x3, 220x4
B2. Miniband Pullaparts: bunch of sets of 10-15
C. Mo’ Chins: 24 reps
D1. incline Flyes: 10sx10,10,10
D2. Prone Bridges(seconds): 30,30,30
E. One Arm DB Row: 50x23/side
That set of 220 on the bench was the most challenging set ever, probably because my form was the best it’s ever been. I couldn’t move for a couple minutes afterwards so I just layed there on the bench like a slug. I wanted to end it right there, but told myself next week is the deload so go ahead and kill it tonight.
01/26: Learn Something New Everyday
A. Deadlifts: 235x5, 270x3, 300x3ish
B. Pullthroughs: 40x10,10,10,8,8
C. Side Bridges (seconds): 30,30,20,15
What did I learn? Trap Bar deadlifts are screwing up my regular deadlift form. The bar was waaay out in front on most of my reps and felt most of the work in my low back. The good news is the pullthroughs seem to be loosening my hips pretty well.
Holy cow my hamstrings and adductors are sore! I think it’s more from the continued soft tissue work than lifting, but I’m feeling less stiff every day. Wish I had done this sooner.
This Valentines Day Eve I’m going to do another fitness adventure. I’ll be doing a 2 mile jog down in D.C., in my underoos.
http://www.cupidsundierun.com/
It’s to benefit The Childrens Tumor Foundation, so if anyone can donate please visit the site and do so. 