[quote]pushmepullme wrote:
You, Ponce, and Vader have all been sick.
My throat and head are hurting.
Maybe we all gave one another a virus.
Get some rest, and feel better![/quote]
Thoughts of you giving me a virus. Mmmmmmm
Thoughts of Ponce and Vader joining in. Ahhhhhhhh!!!
Note to self- only take 1 ibuprofen next time.
[quote]pushmepullme wrote:
You, Ponce, and Vader have all been sick.
My throat and head are hurting.
Maybe we all gave one another a virus.
Get some rest, and feel better![/quote]
Posts like this will get people talking. Better keep it on the the down-low.
1/21: Ok, Where Were We?
A. Bench: 5x8-10 w/ 135-155
B1. Incline DB Bench: 3x6-8 w/ 50s
B2. Prone Trap Raises: 3x12 w/ 2.5s
C. Cable Row: 60x15, 80x12, 80x8, 70x8
Last bit of sickness wearing me out now…
D1. Side External Rotations: 5x10,10
D2. Side Bridges: 2x30sec
Still not 100%, but I had to get in the gym today. I was going nucking futs only doing stuff around the house for the past week. The bench blows, but I’m feeling it more in my back so that helps.
Weekend of 1/24: Technology Iz Teh Stoopid
After limping along for the past couple months, I finally got the blue screen of death on my home computer so I couldn’t update this weekend’s gym hijinks.
1/23
A. Front Squat: 95x10, 115x8,6,6
B. Rack Pulls, Mid Shin-ish: 145x10,8,8
C. Step Ups: BWx8,8
D. Pullthroughs: 70x12,12
1/25
A1. One Arm DB Row: 50x10,10,10,10
A2. Pushups: 15,12,12,10
B1. Machine Incline Press: 50x10,8,8
B2. Straight Arm Pulldowns: 25x12,12,12
C. Cable External Rotations: 10x10,10,10
D. Front Bridges: 3x30sec
Fatigue and soreness are kicking in much sooner these days. Right now I’m wondering why my biceps are sore when I’m not curling or using weight that’s even close to heavy. Weird.
1/27: Care To Check Your Ego Sir?
A. Box Squat: 95x10, 115x10, 135x8,8
B. Deadlifts: 135x6,8,8
C1. Static Lunges: 20x10,10
C2. Front Bridges: 2x30sec
Geez, now seeing it typed, it sure doesn’t look like much. But since I’m feeling it in all the right places I can’t complain.
01/29:
A. Bench: warmup, then 135x8,5,6
B1. Incline DB Bench: 50x8,6,6
B2. Prone Trap Raises: 2.5x12,12,12
C. Cable Rows: 70x15,12,12,10
D1. Side Bridges: 2x30sec
D2. Band Pullaparts: 10,10
Bench form is getting a lot better. Up until recently all my benching kind of looked like declines because of how I locked back my shoulders. I’m feeling those trap raises a lot more too. Focusing on rotating the elbows during the movement really helps.
01/31:
A. Front Squat: warmup, then 115 for 8,10,10
B. Rack Pulls: 135x10, 155x12,12,10
C. Step Ups: 3x10
D. Pullthroughs: 2x10
The stiff, non-working right rip started working a little more, and I’m feeling it now.
Evening of 01/13, into AM of 02/01
A. Shiner Black Label: 12(oz.)x4
B. Firefly Sweet Tea Vodka, cut with water: 16(oz)x3
*Active rest between sets consisting of drink spilling, egg roll eating, and off color jokes about knock off chinese products and nipple clamps.
Later on 02/01:
A. One Arm DB Row: 55x10,10,10,10
B. Pushups: 15,12,10,8
C. Hammer Strength Incline Press: 90x10,10,10
D. Straight Arm Pulldowns: 35x12,12,12
E. Pushdowns: 35x20, 45x10
Couldn’t quite pull off supersets yesterday, but still got in a decent session. I may have to ax the straight arm pulldowns until I sort out the tightness in my left shoulder as these give me some trouble.
[quote]Doug Adams wrote:
Evening of 01/13, into AM of 02/01
A. Shiner Black Label: 12(oz.)x4
B. Firefly Sweet Tea Vodka, cut with water: 16(oz)x3
*Active rest between sets consisting of drink spilling, egg roll eating, and off color jokes about knock off chinese products and nipple clamps.
[/quote]
Pictures?
The only party pictures were tame, including posing with the Christmas Skeleton, decorated like a tree. Nothing too wild, just fun times. 
Yes, I’m boring.
02/03: I’d Rather Have An Alien In Me
A. Squat: warmup, then 135x20
B. Deadlift to mid shin: 135x10,10,8
C1. Static Lunges: 40x10,10,10
C2. Prone Trap Raises: 2.5x12,12,12
D. Reverse Crunches: 8,8,6 (owwwweeeee!)
I was feeling froggy so I did the 20 reps of squats, but I don’t think I’ll be doing the again for awhile because my form was getting sloppy. The deadlifts weren’t all that great either.
The form was spot on with the crunches though, and as I tried to get up it felt like someone hit me in the gut with a sledgehammer.
02/04: Cashing Out From Uncle Sam
Had to do my upper body workout last night because I’m seeing Mr. Tax Man tonight. Hopefully my credit card won’t smolder as much after I get my refund. crosses fingers
A. Bench: 135x10,9,7ish,6
B1. Incline DB Bench: 50sx8,8,7
B2. Prone Trap Raises: 2.5sx12,12,12
C. Cable Row, pronate grip: 60x12,15,13
D. Prone Bridges: 3x30 sec
02/06
A. Reverse Crunches: 10,10,8
B. Dead Bugs: 3x10/side
C. One Arm DB Row: 55x10,10,10,10
D. Face Pulls: 35x12,12,12
E. Rope Curls: 30somethingx10,10,10
F. Pushdowns: 40x12,12,12
Doing the abs first made the rows more interesting- the temptation to arch up like a cat at the top of the lift was strong.
02/08
warmup including 3 sets of dead bugs
A. Front Squat: 115x10,120x10,8
B. Rack Pulls: 155x10, 165x10, 170x8
C. Step It Ups: BW+15x10,10
D. Pullthroughs: 70x12,12
E. Reverse Crunches: 10,10,5(done!)
02/10: My Very Own Groundhog Day
A. Bench: warmup, then 135x9,6,6,6
B1. Incline DB bench: 50sx8,7,7
B2. Prone Trap Raises: 2.5sx12,12,12
C. Cable Rows, Pronate Grip: 60x12,12,12,10
D. Scap Pushups: 3x10
While the reps aren’t as many on bench, my ROM is improving so I’ll take it.
Sorry for the lack of quips, comments, and other Doug-isms in the log lately. I haven’t been feeling very creative. I guess you could say I’m in a grind. One of these days the vibe will hit me again.
[quote]Doug Adams wrote:
02/10: My Very Own Groundhog Day
A. Bench: warmup, then 135x9,6,6,6
B1. Incline DB bench: 50sx8,7,7
B2. Prone Trap Raises: 2.5sx12,12,12
C. Cable Rows, Pronate Grip: 60x12,12,12,10
D. Scap Pushups: 3x10
While the reps aren’t as many on bench, my ROM is improving so I’ll take it.
Sorry for the lack of quips, comments, and other Doug-isms in the log lately. I haven’t been feeling very creative. I guess you could say I’m in a grind. One of these days the vibe will hit me again. [/quote]
Your smiling face is creative enough for me!
Right back atchya, and smash fucking weight at your meet!
02/12: Drop Your Cocks And Grab Your Socks
A1. Reverse Crunches: 12,8,8
A2. X Band Walks-Purple Band: 2x10
B1. Dead Bugs: 3x10/side
B2. Band Pullaparts and Scap Pushups: 3x10
C1. DB Rows: 50x10,10,10,10
C2. Supine DB Protractions: 10x10,10,10
D. Face Pulls: 30x12, 40x10, 35x10
E. Rope Curls: ?x10,10,10
I’m trying to do more to wake up my sleepy serratuses (serratei?), hence more scap pushups and the protractions. They’re weak as hell and definitely a reason why my shoulders bother me. Had to drop the weight back on the rows because I wasn’t feeling a good contraction with 55s. I’ll try them again next week.
02/14: Happy Support Corporate Restaurants and Candy Factories Day!
This day was spent in proper single guy fashion- shooting an assload of rounds through my .45 in the morning, watching zombie movies at night, and liftin’ in betwixt the two.
*warmup, then 3x10 dead bugs on my right side.
A. Static Lunges: 40x10,10,10,10
B. Rack Pulls: 155x10, 165x10, 175x10,8
C. Leg Curls: 35x7,7,6
D. Reverse Crunches: 12,12,8
I’m going to drop the pins one position on the rack pulls next time to get a little more range of motion.
02/15: Gadgets and What’s-its
All winter I’ve felt stuffed up in the morning and sometimes have a scratchy throat so I decided to do something about it. I bought a cool mist humidifier and a neti pot. After using these the past couple days I’m definitely breathing easier and don’t wake up with lovely treatures eminating from my sinuses. My upper body workout seemed to improve as well, but I can’t attribute that solely to the clean pipes.
A. Bench: 135x10, 145x6,6,6
B1. Incline DB Bench: 50sx9,9,9
B2. Prone Trap Raises: 2.5sx12,12,12
C. Pronate Cable Rows: 60x12, 65x10,8, 60x10
D. Pallof Presses: 25x10, 35x10,10
02/17: Meat Market
The ladies of T-Nation would’ve gone bonkers in my gym today because there were way more muscled guys in there than normal. Definitely motivation to do more work and not be a poseur.
A1. Reverse Crunches: holding onto med ball-8,5 holding onto railing 10,8
A2. Band Pullaparts, moar tension: 4x10
B1. Dead Bugs: 3x12/side
B2. Pushups: 15,15,9
C. DB Rows: 55x10, 60x12,10,8
D. Lat Pulls w/ Holds: 50x10,10,8
E. Pushdowns: 50x8, 40x9
Holding onto the med ball instead of the railing made those crunches a lot harder, and I’m feeling it now. Lat pulls suck as I was having a hard time bringing my elbows to my sides. The previous work could’ve had something to do with it. DB rows felt good.
Pics next time, k thx.
02/19: Bizarro World of Doug
Yesterday was one of those days where everything sucked leading up to gym time. Work was hectic, or as hectic as it gets around the office. Traffic sucked a big fat one and took me 30 extra minutes to get to the gym. It felt like I had a head cold creeping up. The day was crap and when I got to the gym parking lot I thought long and hard about skipping yesterday.
Oddly enough, it’s on days like this where I have my best sessions.
warmup, including 3x10 of dead bugs on my right side
A. Trap Bar Deadlifts: 135x10, 155x10, 165x10, 175x10, 185x10,10
B. Front Squats: 120x10, 135x8,7,7
C. Static Lunges: 20sx9,9,10
D. Reverse Crunches, holding med ball: 8,8,5
Donezo
My guess for the good “bad” days are because I resign myself to the fact that the day is fucked so I might as well get a good workout. Especially since it seems like on workdays where I get to the gym early I seem to rush everything in order to have more chillax time at home.