Tuesday, July 5th, 2011
Back/Biceps/Abs
Pull-ups:
BW X 9 X 5 - 5 wide, 5 normal, 5 neutral. Last couple were partials.
1-Arm Dumbbell Rows:
60 X 2 X 8
80 X 2 X 8 - Right glute/low back area was acting up a bit.
1-Arm Pulldowns:
50 X 2 X 8
60 X 2 X 8
70 X 8 - Squeezed the lat, then pulled down.
Barbell Shrugs:
135 X 10
185 X 8
235 X 8
235 X 8 - Right glute/low back area was acting up a bit.
Barbell Curls:
Bar X 4 X 10
Standing Abs:
60 X 4 X 10
I had a headache all day. The weightroom was boiling. I generally felt like crap. These things happen though and I’m sure I will do better next time. I am a lot weaker than I thought I would be.
I just saw your post in my old log, I will not apologize for the fist pump, I actually wanted to do a post deadlift high jump like this-
It seemed a little excessive for a 501 deadlift though so I contained myself to a fist.
Once you get back and running we should train together for sure though, maybe deadlifts would be a good choice so you don’t show me up on squat and so I don’t embarrass you up on bench ;).
Wednesday, July 6th, 2011
Legs
Rear Foot Elevated Split Squat:
45’s X 4 X 8
GHR:
BW X 4 X 8
Physioball Leg Curls:
BW X 4 X 8
Hyperextensions:
BW X 4 X 10
Glute Bridge:
BW X 3 X 10 - 5 second holds.
Knee-outs:
Doubled purple X 4 X 8
I got done pretty quickly. Light weights were used but I’ll go heavier next week. I can’t train calves in my facility so they will have to stay small for the foreseeable future. I’m not too bummed.
[quote]VikingsAD28 wrote:
Once you get back and running we should train together for sure though, maybe deadlifts would be a good choice so you don’t show me up on squat and so I don’t embarrass you up on bench ;).[/quote]
We shall for sure train together in the future. I anticipate being a bitch until about winter break but after that we should smash fudging weights.
Thursday, July 7th, 2011
Chest/Triceps
Bench:
Bar X 8
135 X 6
175 X 3 X 8
Barbell Incline:
135 X 4 X 4
Dumbbell Flies:
20’s X 4 X 10
Barbell Skullcrushers:
50 X 4 X 10
Band Pushdowns:
Purple X 5 X 10
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 10
Everything went decent. Bench strength is returning fast. Lifts from today were very easy. I have been ridiculously sore this week so I did the DC chest stretch post-workout and felt great. I think I’ll use them for my chest and back days.
Friday, July 8th, 2011
Back/Biceps/Abs
Pull-ups:
BW X 9 X 5 - 5 wide, 5 normal, 5 neutral.
1-Arm Dumbbell Rows:
70 X 2 X 8
90 X 2 X 8 - Injury is really hampering me on these.
1-Arm Pulldowns:
60 X 4 X 10
Barbell Shrugs:
135 X 2 X 20
185 X 2 X 10
Barbell Curls:
Bar X 4 X 10
Standing Abs:
80 X 4 X 10
Hanging Knee Raises:
BW X 4 X 10
I watched 7-on-7 and then got my pump on. Things felt good today. My bodyweight is moving back up but is still too low.
Saturday, July 9th, 2011
Shoulders
Dumbbell Lateral Raises:
20’s X 4 X 8
25’s X 4 X 8
Six Ways:
7.5’s X 5 X 10
Dumbbell Rear Delt Raises:
35’s X 4 X 8
Hang and Swings:
20’s X 4 X 20
Band Pullaparts:
Blue X 5 X 10
Lying External Rotations:
2.5 X 3 X 12
I got a crazy pump. I kept it instinctive and next week I’ll try to build on the weights I use in this template. I’m up three pounds this first week back which is pretty decent progress. I’m still keeping lean.
Monday, July 7th, 2011
Chest/Triceps
Bench:
Bar X 8
135 X 6
185 X 4 X 6
Barbell Incline:
140 X 4 X 4
Dumbbell Flies:
20’s X 5 X 10
Barbell Skullcrushers:
55 X 4 X 10
Band Pushdowns:
Purple X 5 X 10
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
I felt really good today. I used long pauses on bench and inclines are becoming much easier for some reason. I’m not as sore as I was last week and I’m recovering much better. I bumped up my DC chest stretch time to 50 seconds and 25 lb dumbbells. Week 2 of ‘The Comeback’ is off to a great start.
Tuesday, July 12th, 2011
Back/Biceps/Abs
Pull-ups:
BW X 9 X 5 - 5 wide, 5 normal, 5 neutral.
1-Arm Dumbbell Rows:
70 X 2 X 8
90 X 2 X 8 - Lower back is improving so this lift is as well.
1-Arm Pulldowns:
60 X 2 X 10
70 X 2 X 10
Barbell Shrugs:
135 X 2 X 20
185 X 2 X 15
225 X 2 X 10
Barbell Curls:
Bar X 2 X 10
55 X 2 X 10
Hanging Knee Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 10
I am getting stronger and getting bigger. Coming back hard!
[quote]165StateChamp wrote:
I am getting stronger and getting bigger. Coming back hard![/quote]
No other way to do it
[quote]parsley wrote:
[quote]165StateChamp wrote:
I am getting stronger and getting bigger. Coming back hard![/quote]
No other way to do it [/quote]
Yeah buddy! =) PM headed your way.
Wednesday, July 13th, 2011
Legs
Rear Foot Elevated Split Squat:
55’s X 4 X 8
GHR:
BW X 4 X 10
Physioball Leg Curls:
BW X 4 X 10
Hyperextensions:
BW X 2 X 15
25+BW X 2 X 10
Glute Bridge:
BW X 4 X 10 - 5 second holds.
Knee-outs:
Doubled purple X 4 X 10
I was dripping sweat once I got done. My work capacity is absolutely awful for lower body right now. I’m going to really have to build back up once I start squatting and deadlifting again.
Thursday, July 14th, 2011
Chest/Triceps
Bench:
Bar X 8
135 X 6
195 X 4 X 6
Dumbbell Incline:
50’s X 4 X 12
Dumbbell Flies:
20’s X 5 X 10
Barbell Skullcrushers:
60 X 4 X 10
Band Pushdowns:
Purple X 5 X 10
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
I had some communication issues with my ride so I had to lift at home today. Everything went swimmingly. I actually prefer barbell inclines right now but I did what I had to. Weight is staying the same (low, lol) but my strength is returning. That’s not necessarily a bad thing.
Friday, July 15th, 2011
Back/Biceps/Abs
Pull-ups:
BW X 9 X 5 - 5 wide, 5 normal, 5 neutral.
1-Arm Dumbbell Rows:
75 X 2 X 8
95 X 2 X 6
1-Arm Pulldowns:
70 X 4 X 10
Barbell Shrugs:
185 X 2 X 20
225 X 2 X 12
Barbell Curls:
60 X 4 X 10
Hanging Knee Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 10
Pull-ups and rows are getting easier. I feel like my lower back is improving. I really want a better barbell curl so I’m going to do lower reps on that in the future. Training fasted today wasn’t too bad at all. The hard part is waiting until 2:30 PM to eat…
Saturday, July 16th, 2011
Shoulders
Dumbbell Lateral Raises:
25’s X 8 X 8
Six Ways/Overhead Band Stretch Superset:
7.5’s X 5 X 10
Dumbbell Rear Delt Raises:
40’s X 4 X 10
Hang and Swings:
20’s X 4 X 25
Band Pullaparts:
Blue X 10 X 20
Lying External Rotations:
2.5 X 3 X 15
Went heavier and got a giant pump. I went a bit crazy on the band pullaparts. Those overhead stretches are painful!
Monday, July 18th, 2011
Chest/Triceps
Bench:
Bar X 8
135 X 6
205 X 4 X 4
Barbell Incline:
145 X 4 X 4
Dumbbell Flies:
25’s X 5 X 10
Barbell Skullcrushers:
60 X 4 X 10
Band Pushdowns:
Purple X 5 X 10
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
Everything is right on schedule. I always like this day. I’ll be spending the rest of the week in Lincoln with my brother and his girlfriend which will throw a wrench into my regular scheduling of everything. Eating hours are going to change as are training times. I’ll be bringing some food with me because my brother isn’t rolling in money so now will be a great time to try out the concept of IIFYM. It should be an interesting week.
Tuesday, July 19th, 2011
Back/Biceps/Abs
Pull-ups:
BW X 7 X 5 - 5 wide, 4 normal, 4 neutral.
BW X 2 X 4 - 4 wide, 4 normal
1-Arm Dumbbell Rows:
75 X 2 X 8
95 X 2 X 8
1-Arm Pulldowns:
70 X 4 X 10
80 X 10
Barbell Shrugs:
185 X 2 X 20
225 X 2 X 15
Barbell Curls:
65 X 4 X 5
55 X 10
Hanging Knee Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 10
I’m going to change up how I do pull-ups. I’m not really feeling them. Everything else went great. Off to the zoo!
[quote]165StateChamp wrote:
I’m going to change up how I do pull-ups. I’m not really feeling them. Everything else went great. Off to the zoo![/quote]
How so? Weird thing happened to me, i was feeling pull ups really well in my lats, then after i came back from the 3 week sick layoff its like the connection just went away. I was like WTF, trying to get it back now. I think sternum pullups might be the way to go.
Wednesday, July 20th, 2011
Legs
Leg Press:
2pps X 10
3pps X 16
4pps X 10
5pps X 10
25+5pps X 10
Barbell RDL’s:
135 X 8
185 X 3 X 8
Lying Leg Curls:
65 X 10
80 X 10
95 X 8 → 80 X some → 65 X some → 50 X some → 35 X some → 20 X some
Knee-outs:
Doubled purple X 4 X 10
Hyperextensions:
25+BW X 2 X 10
45+BW X 10
I lifted in UNL’s rec center so I tried out some different things. Leg press was good and my back felt decent on the RDL’s though the weight felt heavy in my hands. lol. Leg curl drop set was fun.
[quote]parsley wrote:
[quote]165StateChamp wrote:
I’m going to change up how I do pull-ups. I’m not really feeling them. Everything else went great. Off to the zoo![/quote]
How so? Weird thing happened to me, i was feeling pull ups really well in my lats, then after i came back from the 3 week sick layoff its like the connection just went away. I was like WTF, trying to get it back now. I think sternum pullups might be the way to go.[/quote]
I don’t know, the MMC just kind of disappeared on me as well. That’s the reason the number of sets is so high and reps is so low; I’m basically just trying to active my lats before doing heavier work. I felt them best on the really wide grip reps where I was stretching in the hang position and then pulling from there. Going to a full contraction doesn’t do too much for me.
