November 19, 2014
12 minutes of jumprope
Close Grip Cripple Press
45 x some
135x6
185x4
205x2
225x1
(235x3)x10
Staggered w/ face pulls, scarecrows, pullups, etc…
Incline DB Fly
40’s x 15
(50’s x 12)x4
A few more sets of pullups.
30 minutes of cycling
NOOICE!
November 21, 2014
1000 jumps on jumprope
Leg Press
1PPS x 10
2PPS x 10
3PPS x 10
4PPS x 10
5PPS x 10
(6PPS x 10)x4
Seated Leg Curl - some x 12
30 minutes of cycling
November 22, 2014
1000 jumps on jumprope
Press
45 x some
95x6
120x4
135x1
(145x5)x10 (each set staggered w/ 8 pullups)
CSR
1 plate x 12
(2 plates x 12)x4
5x20 one armed cable lateral raise, no rest
Rolling Tricep Extension
40’s x 10
(50’s x 10)x3
Chain Curl - 5x8
30 minutes cycling
November 26, 2014
1000 reps on jumprope
Decline Bench
45 x some
135x12
185x8
205x3
(225x10)x3
(80x12)x3 Upright Row (staggered w/ benches)
DB Fly
40’s x 12
(50’s x 12)x2
Lateral Raise
(20’s x 20)x2
(25’s x 12)x2
(BWx8)x~5 Pullups
30 minutes cycling
November 28, 2014
1000 reps on jumprope
100 BW back raises
Some stretching
Front Squat
45 x some
(135x3)x2
185x3
205x2
(225x1)x8
PT ordered me to do these. Didn’t feel great on my back, but improved when I started staying more upright. Stopping around parallel, bit above.
Leg Press
2PPS x 10
4PPS x 10
(6PPS x 10)x4
Lying Leg Curl - blah x hnng
30 minutes of cycling
November 29, 2014
1000 reps on jumprope
Press
45 x some
95x6
120x4
135x1
(150x5)x7
Staggered topsets w/ 8 pullups.
I actually missed the final rep of the last set, but I went back and got it a few seconds later. Close enough.
Bench
135x6
185x4
205x3
230x2
(245x2)x4
DB Curls —SS— Machine Overhead Tricep Extension - three rounds
December 3, 2014
1 hr cycling
2 min w/u, 8 mins @ ~150 W*
10 min ~175 W*
10 min ~125 W
10 min ~200 W*
10 min ~150 W*
10 min ~100 W
*Including 20 second sprint
I have no idea if this is a legit method of incrementing intensity, but I liked it.
a couple hours later
Feet Up CGBP
45 x some
135x6
185x4
205x2
225x1
(240x3)x10
Stagged topsets w/ 8 neutral pullups. Did sets 6,7,8 with feet on ground with no setup and sets 9,10 with normal setup.
Seated DB Press
(45’s x 10)x2
60’s x 8
70’s x 7
65’s x 5
Damn. Should have went lighter.
Cable Crossover - 4x20
December 5, 2014
Squat
45 x some
135x5
(185x5)x10
New technique. Trying to make high bar feel like low bar. Not bad actually.
Some SLDLs, then decided to try sumo DLing. Was too trigger shy, and for good reason. Pulled 365 for a single and lost grip on the sweaty bar. rekt
Leg Press x12 —SS— GHR x15 - 4 rounds
20 minutes stationary cycling
December 6, 2014
Press
45 x some
95x6
120x4
145x1
(160x3)x10
Staggered topsets w/ 12 pullovers.
Speed-ish Bench
135x5
135 50c x 5
(155 50c x 5)x7
Staggered w/ five pullups.
Lateral Raise
(25’s x 20)x2
(30’s x 12)x3
20’s x 20
30 minutes stationary cycling
December 9, 2014
Incline Bench
45 x some
135x8
155x8
(185x5)x7
French Press --SS-- DB Curl - 3 rounds
100 back raises
1 hour of stationary cycling
Benched up to 285 for the worst rep in history followed by an equally bad 265 about half an hour later.
December 11, 2014
100 BW Back Raises
Squat
45 x some
135x5
185x5
(225x5)x10
GHR
BW x 15
(BW 25x10)x3
Squatting felt okay I guess, considering the circumstances. My left SI joint felt like it was being tugged on. Felt kind of a sharp feeling in it during one of the sets but didn’t return.
December 12, 2014
45 minutes of stationary cycling
December 13, 2014
Press
45 x some
95x6
120x4
145x2
160x1
(165x3)x10 (volume PR)
Belted up. Figured it’s for the better. Keeping more pressure around my back. Shoulders felt screwed, but got it in. Staggered w/ eight neutral close grip chins.
Close Grip Floor Press
135x8
185x6
205x6
(225x6)x4
Staggered w/ machine pullovers. Basically never do these.
Lateral Raise x20 —SS— Pec Dec x20 - four rounds
20 minutes of stationary cycling
December 14, 2014
30 minutes of stationary cycling w/ 30 second sprints at the bottom of each 10 minutes
100 BW Back Raises
Leg Press
3PPS x 20
5PPS x 15
(7PPS x 15)x5
Staggered with lying leg curls.
Close Grip Floor Press
135x8
185x5
205x5
225x10 PR I guess
December 16, 2014
Bench
45 x some
135x6
185x4
205x2
230x1
250x1
265x1
260x3,3,2 (missed 3rd rep)
These went south quick. Time for Plan B…
Seated DB Press
40’s x 12
50’s x 10
65’s x 8
75’s x 5
60’s x 10
Staggered with eight pullups.
Incline Bench
45 x some
135x5
160x5
185x3
(205x3)x8
Staggered with 15 Nautilus compound rows.
x15 Cable Bar Curl —SS— x15 Machine Overhead Tricep Extension - three rounds
1 hr stationary cycling, 30 second sprints at the bottom of each 10 mins sans final
December 19, 2014
100 BW Back Raises
Squat
45 x some
135x5
185x5
—belt on—
(225x5)x10
Sumo DL
135x5
225x5
—belt on—
315x1
365x1
405x1
Pulled something in my tailbone. Don’t really care.
SLDL - (225x8)x4
Lying Leg Curl - 1 W/U followed by a weird dropset
1 hr of stationary cycling
It didn’t even feel like I had an injury on the belted squats. Gahddem.
December 20, 2014
Press
45 x some
95x6
120x4
140x2
—belt on—
155x1
(170x3)x10 (volume PR)
Staggered topsets with BW 25x5 pullups.
Decline Bench
45 x some
135x10
185x5
215x8
225x8
235x8
245x6 (missed 7th rep)
225x8
Staggered everything w/ 12 pullovers.
Incline DB Fly 50’s x 12 —SS— Lateral Raise 25’s x 20 - five rounds
x15 Cable BB Curl —SS— x12 Machine Overhead Tricep Extension - three rounds
1 hr of stationary cycling w/ 30 sec sprints
December 21, 2014
100 BW Back Raises
Leg Press
2PPS x 20
4PPS x 15
6PPS x 12
(7PPS x 15)x10 (staggered w/ 10 BW GHR’s)
30 minutes stationary cycling
December 23, 2014
Bench
45 x some
135x6
185x4
215x3
230x1
(250x3)x3*
(245x3)x3*
(240x3)x3*
(235x3)x3*
*Staggered w/ 12 face pulls.
CGBP
185x4
225x2
250x1
270x1
285x1 - a little butt float, and a grinder. bleh
Seated DB Press
40’s x 12
55’s x 10
65’s x 8,8,8,6
Staggered with CSR’s.
Plyo Pushups
(BWx10)x2 em ded
Cable BB Curl x15 —SS— Machine Overhead Tricep Extension x12 - three rounds
Pretty good volume for time tonight.
December 26, 2014
100 consecutive BW 90 degree back raises
Squat
45 x some
135x5
185x3
225x1
—belt on—
(250x5)x10
Felt a little hard, as much as I hate to admit it. Fatigue caused me to hasten the reps a little too much.
SLDL
135x5
185x5
—belt on—
(225x10)x5
Lying Leg Curl - 5 sets
Well, didn’t completely cripple myself today, so that’s a positive note.