[quote]BlackLabel wrote:
Nice PR man! Hopefully there’s more to come.[/quote]
Should be back at 5 plates before january i would imagine, my body is just starting to respond to all the workouts ive been throwing at it.
Bench:
45x15
135x10
185x10
225x1
245x1
265x1
280x1, this will be my baseline max from now on, it wasnt hard at all but not pressing with heavy weights definitely makes a difference, unracking it i thought it would crush me but i lowered it real slow like, and boom up it went, so strength is here, and i will start working singles and triples again.
185x12,10
dips:
bwx4x10 PR, gonna go for 4x12 then start adding weight, why in world these feel ‘good’- and i actually mean the make my shoulders feel better than normal- is beyond me but hey ill use em.
neck harness
25x3x50
pec dec
3x10
low cable flies (only upper chest shit i can really do)
4x12
overhead ext. (db)
40x12
60x12
40x12, tri’s were already dead at this point, good or bad?
incline skull crushers
55x10
75x3x10
did about 6 different sets of cable ext. stuff, nothing major just some pump shit
rehab, face pulls, abs, hypers etc…
Started doing side holds where i lie on my side and hold the db toward the ceiling, this is thge advanced version of the prone holds, much more stabilization but i think im ready and i want to keep progressing mys houdler health, started with 10lbs for 3 sets fo 2 min, im going to alternate these and prone holds workout to workout through out the week, making sure i still get the heavy stabilization of being able to use more weight on just regular prone holds, shoulder feels great right now, my middle right trap does now, gonna try to roll it out a bit later and ice it etc… overall good workout im looking foward to the progress im seeing workout to workout in the upcoming months.
bi’s
spyder curls
15x12
25x10
30x10
35x8
40x6
45x4
seated curl
worked up to this drop set:
60’sx3
50’sx6
30’sx8
25’sx8
barbell curl
45x10
65x8
75x8
85x8
hammer strength preacher curl machine
45x10
90x10
115x6, 90x6, 45x10 drop set
cable curl drop sets
50x10, 35x10, 20x10
65x10, 42.5x10 30x10
50x10, 35x10, 20x10
side laterals
4x12
prone holds
50x2x60 sec
eliptical for 40 min, weight was 263 after workout, hoping to see my wight drop to 250 or so post workout in a few weeks if i keep this nutrition up.
legs:
lunges (db’s alternating, total reps)
25’sx10
35’sx10
50’sx10
60’sx10
50’sx10
SPlit squat
20’sx8,8
worked the neck harness in
25x20
45x3x20
Hack squat machine
90x10
180x10
270x8,8
90x20
GHR
bwx3x10
leg extension
100x15
140x15
160x10, 80x12
leg curl
80x12
120x12,12
barbell hacks
135x3x10 i actually really liked these
RDL’s (slow negative, pause and no lockout)
135x3x12
done, my legs are toast after this workout. BW was 262 afterwards
Im not sure if dips are a good idea. Although they arent hurting right now, they can fuck up even the healthiest shoulders.
[quote]BlackLabel wrote:
Im not sure if dips are a good idea. Although they arent hurting right now, they can fuck up even the healthiest shoulders.[/quote]
I would tend to agree with you, but inclines, declines, militaries and so on i cant do, and here comes an exercise that actually makes it feel better, so im tempted to keep doing them for a while and see how it goes. Alot of the damage of dips is an impingement problem i bleive, but my shoulder is actually to loosely constructed so it pops out but wont impinge, i may be wrong but well see. I wil lsay im open to any evidence against me doing dips.
SMith close grip bench with arms at sides
20x10
110x10
140x10
160x10
180x10
200x10
Power clean and Press
95x1,1,1
115x1,1
135x1
155x1,1
185x1
205x1
225xclean no press
205x1
Side laterals
5’sx12
10’sx10
15’sx10
20’sx10
25’sx10
30’sx8, 25’sx6, 20’sx6, 15’sx6, 10’sx6, 5’sx10 drop set
cable ext. ss with situp
30x15 bwx20
50x15 bwx20
65x15 bwx15
80x15 bwx10
Ez bar tricep ext’s with the bar way past my head to give the long head a stretch ss with front raise
65x15 25’sx8
“” “”
“” “”
neck stuff, side holds, band pullaparts, my body is in ruins right now and i still have back tomorrow before i get a day off 
Back:
Underhand pulldown, did these with my hands touching so the grip was very narrow, had a great stretch all through my back doing these though i liked them
100x15,15
140x10
160x10
180x8
200x6,6
120x10
Overhand cable row, trying to target middle back (think it worked)
70x12
100x10
120x10
140x10
160x12,12
Wide Pulldowns
180x10,10,10,10
Db Row Medley -for these i did three warmup sets then did 100lbs for 10 reps per arm but kept alternating through three complete sets for a total of 30 reps with the 100 pounder -
Overhead Pullapart machine -for this one you take a nuetral grip palms in going wide, form a cirle shape with your arms and then pull apart and down these really hit my upper lats right under the arms -
100x15
140x15
160x15
120x15
seated hammer strength low row
90x10
180x10
230x10
180x10
pullovers
40x20
60x20
40x20,20
looking foward to a day off tomorrow
[quote]bignate wrote:
[quote]BlackLabel wrote:
Im not sure if dips are a good idea. Although they arent hurting right now, they can fuck up even the healthiest shoulders.[/quote]
I would tend to agree with you, but inclines, declines, militaries and so on i cant do, and here comes an exercise that actually makes it feel better, so im tempted to keep doing them for a while and see how it goes. Alot of the damage of dips is an impingement problem i bleive, but my shoulder is actually to loosely constructed so it pops out but wont impinge, i may be wrong but well see. I wil lsay im open to any evidence against me doing dips.[/quote]
Roger that, forgot you couldn’t do those exercises.
Just stay healthy! lol
[quote]BlackLabel wrote:
[quote]bignate wrote:
[quote]BlackLabel wrote:
Im not sure if dips are a good idea. Although they arent hurting right now, they can fuck up even the healthiest shoulders.[/quote]
I would tend to agree with you, but inclines, declines, militaries and so on i cant do, and here comes an exercise that actually makes it feel better, so im tempted to keep doing them for a while and see how it goes. Alot of the damage of dips is an impingement problem i bleive, but my shoulder is actually to loosely constructed so it pops out but wont impinge, i may be wrong but well see. I wil lsay im open to any evidence against me doing dips.[/quote]
Roger that, forgot you couldn’t do those exercises.
Just stay healthy! lol[/quote]
I intend to!
deads
135x10
225x3
275x1
315x1
365x1
405x1
455x1
475x1 +10
conventionals
4x225x10
neck harness
3x45x25
situps
3x20
hypers
3x10
20 min elliptical
bench
45x10
135x3
185x3
225x3
245x1
265x1
275x1,1,1
185x15, think this a 3 rep pr
clean and press
95x5
145x5,5
dips
bwx3x10
overhead rope ext.
20x15
35x15
50x12,12
skull crusher
65x3x10
neck harness
2x45x30
side hold
15x3x2min
bench is feeling better by the week, probably going to do reverse band benches in a few weeks.
Bi’s
Spyder curls
10x15
20x10
30x10
40x4
50x3 +5lb
seated db curl
60’sx3x5
hammer strength preacher curl
45x15
90x15
115x3
140x5, 95x5, 70x5, 45x5, 25x10 drop set
power barbell curl
65x8
85x8
105x8
115x8
cable curl
30x15
50x15
65x10
42.5x12
pinwheels
30’sx15
35’sx15
sie laterals
3x20
face pulls, prone holds, abs, hypers and 20 min on elliptical, i was 258 after working out so i definitely lost some pounds, feeling great lately hopefully it stays up.
Legs
Lunges (db’s)
25’sx10
35’sx10
45’sx10
55’sx10
65’sx10 +5lbs
Hack Squat machine
90x10
180x10
270x10
140x15
GHR
bwx4x10 +1 set
leg ext.
100x15
120x15
140x2x15
barbell hacks
135x10
225x8,8
RDL’s
135x12
185x12
135x12
Didnt have the energy to do more but its just as well cuz my legs are already swollen with blood and soreness.
reverse grip bench
45x10
95x3
135x3
185x3
225x3
235x3
245x3 +20lbs
these are getting much stronger
Side laterals
10’sx10
30’sx8,8
35’sx8
30’sx10
25’sx10
20’sx10
front barbell raise
45x10
55x10
60x10
65x10
70x10
65x10
side cable raise
5x8
10x8
15x8
10x8
vbar pressdown
35x15
50x15
65x15
80x15
95x10
bent laterals
15’sx15
20’sx3x15
dip machine
130x20
190x20
285x20 maxed out the machine, and its way to heavy for me to actually sit in the machine haha
upper back
underhand pulldowns
100x12
120x12
160x10
200x6
240x6 negatives, partner assisted on the way down
overhand cable rows with seperate handles
70x12
100x12
140x12
160x12
120x12
wide pulldowns
160x10
180x8
200x12 assisted
170x10
db rows
70x20
85x2x20
machine pullaparts -these are perfect for the very top of the lat right up the armpit, new favorite i think
100x15
140x15
180x15
120x15
hammer strength low row
90x12
180x2x15
90x20
pullovers
60x2x20
solid ass workout we cut the rest periods down alot and finished a bit faster than usual and felt a real nice pump, i also didnt use straps at all today which wasnt a big deal but usually my grip is more fried by the end of the week but i guess not this time.
sumo’s
135x10
225x3
275x1
315x1
365x1
405x1
455x1
conventionals
225x10
315x3x10, gonna try to add another set next week to these
neutral chins
bwx8,7,6
called it a day i was beat and out of time
big bench day:
45x10
95x3
135x1
185x1
225x1
275x1
Add bands (reverse that is, no idea on the weights it took off at top or bottom)
315x1
365x1
385x1
405x1, 20 pounds from my all time pr with these and to be honest i prob. could have done it but i didnt want to miss any lifts
take bands off
185x17 +2
135x25
dips
4xbwx12 +2 reps per set
cable corssover
3x15
1x8
overhead rope ext. ss with cable row
20x15 100x10
35x25 120x10
50x15 140x10
30x25 100x10
abs
3 sets
Small amount of exercises, but this was a brutal day, im finding the higher my weights get for my main lifts the more i cut back on assistance, it took 45 min do all of the flat pressing listed above so it really takes alot of out me. Lately im really feeling like a new me, mentally, physically, everything. Good things to come.
barbell curls with some umph!
45x12
65x6
85x6
105x6
125x6
135x6 +5 on my all time best whoop!
Pinkies up and out db curls on high high incline
15x8
25x8
30x8
35x8
cable curl
20x12
30x12
35x12
50x12
65x12
50x12
ez bar curls (eight reps close, eight reps wide)
35x8,8
55x8,8
65x8,8
Standing db curl drop set madness (didnt count reps just kept going till i couldnt anymore)
50’sxsome, 40’sxsome, 30’sxsome, 20’sxsome, 10’sxsome
60’sxsome 40’sxsome, 30’sxsome, 25’sxsome, 20’sxsome
neckharness/band pullaparts/side laterals
45x25 bandx20 10’sx20 did this for four tri sets
abs, hypers and prone holds
its what we train for…