June 7, 2015
Two hours on Airdyne
June 9, 2015
Close Grip Paused Cripple Press
45 x some
135x5
185x4
225x1
240x5
(235x2)x6* (might have been seven lol)
Staggered w/ upright rows or rear delt machine flyes.
DB Curl --SS— Rope Pushdown - five rounds
45 minutes on stationary bike
June 11, 2015
Squat
BW x 5
45x5
95x5
135x5
185x5
(205x5)x2
-random stuff-
45 minutes on elliptical
Knee felt okay. First time attempting lower body stuff.
June 13, 2015
Close Grip Paused Cripple Press
45 x some
135x5
185x4
225x1
245x1
260x1
(215x5)x4
30’s x 10 Lateral Raise --SS-- x12 Lat Pulldowns - 5 rounds (230x12 for 3 sets, 210x12 for 2 sets)
(50x30)x4 Kettlebell swings
Quick bike ride
Knee getting better?
[quote]Ass Banana wrote:
Knee getting better?[/quote]
In gridlock. Need to see what can be done from here.
June 16, 2015
Close Grip Pause Cripple Press
45 x some
135x5
185x4
225x1
245x1
255x2
225x5
(175+50c x 3)x5*
*Staggered w/ 12 lat pulldowns.
blah arms
30 minutes on stationary bike
June 18, 2015
Close Grip Pause Cripple Press
45 x some
135x5
185x4
225x1
245x3
Seated DB Press
40’s x 10
60’s x 5
(70’s x 5)x4*
Staggered w/ eight neutral grip chins.
One Armed Cable Lateral Raise - 3x20
Benched a day early. Shoulder was bugging me.
June 20, 2015
Roman Chair Back Raise
BWx20
(BW 50x10)x10
Some kettlebell swings, leg curls, and one legged leg curls.
30 minutes on stationary bike.
June 21, 2015
1 hour on Airdyne
June 24, 2015
Bench
45 x some
135x5
185x3
(230x3)x7*
*Staggered w/ 220x6 reverse grip lat pulldown
Some CSR’s
30 minutes on Airdyne
Can kind of set up normally now. Felt off though.
June 26, 2015
Bench
45 x some
135x5
185x4
(225x2)x3
210x9
Incline DB Bench - up to (70’s x 8)x6
Neutral Grip Pullup (staggered w/ DB bench) - (BWx10)x5
June 29. 2015
Worked up to a 405 lb sumo DL with a hook grip and no belt. Felt ok.
Did some leg curls with both one leg at a time and both legs, too.
June 30, 2015
Neutral Close Grip Lat Pulldown - worked up to (210x10)x5
Bench
45 x some
135x6
185x4
225x1
(245x3)x5
Upright row - (60x20)x3
Might have done cardio? Maybe not…
July 4, 2015
Sumo DL
135x5
225x3
(315x3)x3
(365x3)x2
(390x2)x6
Hook grip no belt.
Lying leg curls, single and double leg, 3 sets
July 5, 2015
Incline DB Bench
40’s x 12
65’s x 10
(80’s x 8)x8
Rear delt machine - 5 sets (staggered w/ DB benches)
Neutral Grip Pullup
BWx5
BW 50x5
BW 45x5
(BW 35x5)x4
Tricep Pushdown - some x some
30 minutes on stationary bike
July 7, 2015
Bench
45 x some
135x6
185x3
185 50c x 3
(210 50c x 3)x8
Some sets moved better than others. I feel that chains are a pretty solid technique drill.
CSR - 5 sets
One-armed cable lateral raise - 5x20 no rest
(50x50)x2 Kettlebell swing
60 minutes on stationary bike
Wasn’t really planning on coming in today, but it was a pretty solid workout overall.
July 11, 2015
Sumo DL
135x5
225x5
(315x3)x3
350x3
(365x3)x2
(375x2)x3
(395x2)x2
(410x2)x2
420x2
(435x2)x2
(400x3)x3
No belt. Went from DOH to hook to straps. No pain in my back or knee. Pretty happy about this.
Single to Double Lying Leg Curl - 3 sets
Neutral Grip Pullup
BWx8
(BW 25c x 8)x5
30 minutes on elliptical
July 12, 2015
Forgot to log this session…forgot most of it. Damn.
Worked up to like (85’s x 8)x5 on incline DB bench, probably staggered some type of upper back work with those? Face pulls maybe?
I did like three sets of pec dec. Threw out my upper back/neck doing them srs
Tried to do curls, couldn’t; hands too shot from pulling the day before.
July 15, 2015
Bench
45 x some*
135x5*
165x3*
180x3*
195x3*
(215x3)x4**
(230x2)x3**
(245x2)x2**
205x3***
(220x3)x3***
*One set comp grip, one set close grip
**comp grip
***close grip
CSR
1 plate x 20
(LMAO 2PL8!!11111 x 12)x8
Some tricep pushdowns
1 hour on stationary bike
Right shoulder is ded today, lol.
July 18, 2015
Sumo DL
135x5
225x3
(315x3)x2
(365x3)x2
(395x3)x3
Couldn’t do shit.
Single Lying Leg Curl - 3x12, 4x10
GHR - (BWx12)x3