Ok, OK, I know your back… get back to work you slacker!
How was the trip?
[quote]bunny7568 wrote:
Ok, OK, I know your back… get back to work you slacker!
How was the trip?[/quote]
Yea…you’re right, I was back yesterday, but I chose to relax for one more day. Trip was fun, got to see the Tigers beat up the Royals twice.
No real direction to todays training.
Bench
1x15xbar
1x8x95
1x5x135
1x12x175
CG
1x6x135
1x6x155
3x5x175
Preacher Curls
1x10xbar
1x10x50
1x10x60
1x5x80
1x6x60
DB Shrugs
3x10x100
Cable Pushdowns
2x12x180
Ab Pulldowns
3x12x80
Welcome back DZ. No doubt you will be returning with a mission. I’m envious of you attending the ball games.
[quote]daddyzombie wrote:
bunny7568 wrote:
Ok, OK, I know your back… get back to work you slacker!
How was the trip?
Yea…you’re right, I was back yesterday, but I chose to relax for one more day. Trip was fun, got to see the Tigers beat up the Royals twice.
No real direction to todays training.
Bench
1x15xbar
1x8x95
1x5x135
1x12x175
CG
1x6x135
1x6x155
3x5x175
Preacher Curls
1x10xbar
1x10x50
1x10x60
1x5x80
1x6x60
DB Shrugs
3x10x100
Cable Pushdowns
2x12x180
Ab Pulldowns
3x12x80
[/quote]
Good stuff… sometimes no direction and just going with the flow is what you need…
Thanks guys! Sometimes there’s so much work involved with going on vacation then getting back to work you need another break after your break.
Anyway…I’ve put together a short program to take me to the meet in Sept. I’ll be going heavy on everything short of injuring myself. Sets of 5 this week and next, then to triples for two weeks, and then singles for one or two weeks. That’s about it, I’ll alternate GMs and deads every other week.
Today
Deads
1x10x135
1x6x225
1x6x275
2x5x315
T-Bar Rows
1x10x90
3x5x135
Lunges
3x8x45s
One Arm DB Rows
3x8x60
Abs
4x20
So…are people who go with flow known as flowers?
[quote]skidmark wrote:
So…are people who go with flow known as flowers?[/quote]
LOl…I’m OK with that.
DZ, I am thinking about alternating weekly deadlifts and pull-throughs on my next program: I see you have opted for GMs as alternate. Was that a decision against the pull-throughs for any reason? Thanks for any insight.
[quote]daddyzombie wrote:
Thanks guys! Sometimes there’s so much work involved with going on vacation then getting back to work you need another break after your break.
Anyway…I’ve put together a short program to take me to the meet in Sept. I’ll be going heavy on everything short of injuring myself. Sets of 5 this week and next, then to triples for two weeks, and then singles for one or two weeks. That’s about it, I’ll alternate GMs and deads every other week.
Today
Deads
1x10x135
1x6x225
1x6x275
2x5x315
T-Bar Rows
1x10x90
3x5x135
Lunges
3x8x45s
One Arm DB Rows
3x8x60
Abs
4x20[/quote]
You will bring the intensity up from week to week.As you catch your stride your lifts will move well.Looking forward to your trainig posts bro!!!
[quote]1Geech wrote:
DZ, I am thinking about alternating weekly deadlifts and pull-throughs on my next program: I see you have opted for GMs as alternate. Was that a decision against the pull-throughs for any reason? Thanks for any insight.[/quote]
No Geech, no decision against pull throughs. I was thinking about doing those on the same day as GMs, but there’ll also be a day with only accessory work, so I may do them on that day, along with SLDL. We’ll see how it shakes out.
[quote]Jimmy T wrote:
You will bring the intensity up from week to week.As you catch your stride your lifts will move well.Looking forward to your trainig posts bro!!!
[/quote]
Thanks Jimmy…you and your guys are doing terrific!
Rear Delt Raises
2x10x30
Chins
1x5
CG Inclines
1x10xbar
1x8x95
1x6x135
1x6x155
2x5x175
1x4x175
DB Shrugs
3x8x120s It’s a workout just pickin’ those suckers up off the floor
HS Inclines
1x8x180
3x6x230
Chins
1x5
DB Curls
2x6x35 Left still noticably weaker than right
Front Laterals
2x8x25
Ab Roll Outs
2x15
Abs
2x30
I guess everyone is out playing on a Saturday morning, 'cause they’ve trimmed an hour off of the hours Saturday morning, and now close at noon. So I didn’t get in a lot of sets this morning. But what I got in were good sets.
Squats
1x8xbar
1x6x135
1x6x185
1x6x225
1x6x265
2x5x300
Pull throughs
2x8x200
1x8x240
Taking the kids out to Lake Michigan today. I’ll get a good workout playing in the water. 
[quote]daddyzombie wrote:
I guess everyone is out playing on a Saturday morning, 'cause they’ve trimmed an hour off of the hours Saturday morning, and now close at noon. So I didn’t get in a lot of sets this morning. But what I got in were good sets.
Squats
1x8xbar
1x6x135
1x6x185
1x6x225
1x6x265
2x5x300
Pull throughs
2x8x200
1x8x240
Taking the kids out to Lake Michigan today. I’ll get a good workout playing in the water. ;-)[/quote]
Sounds like a great Saturday afternoon! Nice work on the training DZ!
[quote]daddyzombie wrote:
DB Shrugs
3x8x120s It’s a workout just pickin’ those suckers up off the floor
…
DB Curls
2x6x35 Left still noticably weaker than right
[/quote]
Yeah, and my gym has the heaviest weights on the lowest most compromising racks. When I do many sets db presses or db shrugs, inevitably my hamstrings hurt the next day either from re-racking or deadlifting them off the floor…
I have the same curl problem. My left arm is consistently 1-2 reps behind my right. My left biceps are noticably smaller (to me at least) than the right (verified by tape)…
You’re workouts look great! Keep it up.
I’m lucky DZ. My Gym is 24/7. Get in using your fingerprint. Love the water. Enjoy the lake.
Rear Delt Raises
2x10x30
Bench
1x15xbar
1x6x135
1x6x185
1x5x205
2x5x225
Bent Over Rows
1x8x135
1x8x155
1x6x175
2x5x195
Cable Pushdowns
3x15x160
Abs
3x20
Solid work! 300 will fall this time DZ.
[quote]SteelyD wrote:
daddyzombie wrote:
DB Shrugs
3x8x120s It’s a workout just pickin’ those suckers up off the floor
…
DB Curls
2x6x35 Left still noticably weaker than right
I have the same curl problem. My left arm is consistently 1-2 reps behind my right. My left biceps are noticably smaller (to me at least) than the right (verified by tape)…
You’re workouts look great! Keep it up.
[/quote]
SteelyD, I tore the L biceps tendon about 2 1/2 years ago, and I still struggle with getting things back to where they were.
[quote]Jimmy T wrote:
Solid work! 300 will fall this time DZ.[/quote]
Thanks Jimmy…I wish I shared your optimism. I missed 260 at the last meet, I’m shooting to hit it this time, perhaps 270. I’m still dealing with some shoulder pain that I feel is holding me back some.
Things seem to be coming hard this week. Workouts are taking longer, and I don’t seem to be getting in as much work in the same amount of time. Today’s training…
Good Mornings
1x8xbar
1x8x95
1x6x135
1x6x185
1x6x225
2x5x275
Shrugs
1x10x225
3x8x315
Leg Curl Machine
3x10x110
Abs
3x25