Great benching, Colin. You’re playing with weight that I am only dreaming about. Looking strong.
Pressing day - 120 Sec between sets
A1 Push Press - Warm up for awhile and then 3 waves of 185x3, 205x2, 225x1
A2. BB Shurgs 9x6@450
A3. Purple band press downs 9x25
30 miuntes on the treadmill
Weight is at 253
Saturday
A1. Bench Rack Lockouts - warm up from 225 - 405x5 (jumping in 50 pound jumps) 455x3, 500x2, 510x1, 455x3, 500x2, 510x1, 455x3, 500x2, 510x1
A2. DB Rows 9x6@90
30 Minutes on treadmill
I went to heavy on these. Started to feel it in the arm that popped the tendon. I am going to back of the heavy stuff for a while and ice it down. No Fricken way am I blowing the arm out again! I was supposed to lift Sunday but I took the day off for rest and ice.
Monday - I don’t like the next two weeks of this workout so I am going to deviate from the lifting plan and start doing my own thing here. I also wanted to test the arm right away to see if i did any damage so I treated today just like I would and DE Chest day but with Cardio and a eating plan.
Monday -
Warm Up with Purple band press downs
A1. 5x25 Press down
A2. 5x25 Overhead Press
Bench 9x3@160 with three different grips fast as I could do them
Paused rep 3x5@275 each rep paused for 3 sec on the bottom
Decline Tates - 3x15@50
Flat Tates - 3x15@50
DB Flys - 3x12@40
40 minutes on the treadmill
Good news was there was no pain in the Triceps but I think I learned where my Go-No GO weight is.
Had the crap assiest work out ever. It was a victory just being in the gym. I’m not even writing it down…
Great lockouts Saturday. Sometimes the iron and the gym wins and sometimes we do. Lots of folks dream of doing lockouts with 500 especially with a hurt wing. Keep rehabin the shoulder. As for the challenge between your ears consult higher powers. Have a great Christmas. ur buddy,
The Missouri Mule
Nice benchin going. And I think there is an unspoken rule is you have to post the crappy workouts too.
Well I went in thinking I was going to do some heavy banded Good Mornings. Green Bands + 135, 185, 225 but it felt heavy as shit so I switched to squats and did speed squats against green bands 10x3@155 with 30 sec rest. Those felt heavy too and there was like no weight. So I jumped on a treadmill and went for 30 minutes and then I left to go buy some baby wipes to clean the sand out of my vagina…
See doesn’t that feel better? But anything with a band on it is heavy. and you can even state something like ‘bar weight only 155, but the ghetto-pimp way I had the band cranked I think it was like 450 on the top. It was a trick I saw from a video posted of Louis like 5 years ago, and of course since it was a Louis video it was instanateously deleted from the internet’
Wondered where you’d been. Hang in there, we’re sending help. Might take a while, may want to consider the beagle as a viable food source.
I get that sand in my vagina every now and then. Happens to everyone. You probably hadn’t eaten enough or lack of sleep, etc. I hope you have a Merry Christmas my fellow bald brother.
You better not have been sucked back into that game thing again. You and yours have a great Christmas.
[quote]Colin Wilson wrote:
Well I went in thinking I was going to do some heavy banded Good Mornings. Green Bands + 135, 185, 225 but it felt heavy as shit so I switched to squats and did speed squats against green bands 10x3@155 with 30 sec rest. Those felt heavy too and there was like no weight. So I jumped on a treadmill and went for 30 minutes and then I left …
[/quote]
The bands are a good thing to report on, makes it interesting.
[quote]hel320 wrote:
You better not have been sucked back into that game thing again. You and yours have a great Christmas. [/quote]
No no no, I’m here! Been in Ohio for Christmas and back to work this week. Took both weeks off lifting to enjoy my boy who was home for the holidays! I am going to switch up next week and start a modified West side template but keep the diet in check. Tired of being the weak ass school girl around here!
Merry Christmas to all my lifting brothers and here is wishing you the best new year filled with PR’s and most of all good health!
The best to you and that great young man. Happy New Year from the Missouri Mule.
Glad you got to spend time with your son.
Snowed in this morning could not get to the gym!
Monday 11 Jan 2010
Weight 255
Music - Mix
First time back since Xmas…
Bench - Warm Up, (225x10x3) 250x5, 285x5, 315x3, 335x1, 340x1, 350x0 (fail)
Close grip Bench - 225x5x5
A1) DB Over head Press - 45x10x3
A2) Overhead Plate Throws - 45x10x3 3 directions (Like a DB Front raise but with a plate over each shoulder and your head)
A1) Incline Flys - 40x10x3
A2) External Rotations - 23x10x3
Cable rows for fun - 3x10@80
[quote]Colin Wilson wrote:
Monday 11 Jan 2010
First time back since Xmas…
[/quote]
I hate taking breaks like that. Good for recovery, bad for getting back into the groove.
Welcome to DOMS city.
LOL yeah I am no strange to DOMS. It’s kinda retarded but I like it, lets me know I did something…
I had planned just a week off but it moved itself into 3 weeks…
Feel the same way about DOMS. Glad to see you back at it. Just checked. Yep, 500s still waiting on you.