4/12/2011 Walk 2.2mi
Bench 95/5 115/3/3 135/3/3 145/3 155/3 165/3 175/3
HS Iso Bench 55/s:6/6 65/s:6/6/6/6
HS Incline 55/s:6/6 65/s:6/6/6/6
Lat Pulldown 80/6 100/6 120/6 130/6 140/6/6/6/6
HS Iso Pulldown 45/s:6 55/s:6/6 65/s:6/6/6/6
Seated Cable Row 120/6/6 140/6/6/6/6
I kept up the morning pu/su etc through last Thursday. While at the conference, I did some lighter workouts in the hotel “fitness center”. Then I missed several days travelling etc. Now I’m trying to get back on the program.
4/14/2011 walk 1.1 mi
HS ISO Behind the neck press 45/s:6/6/6/6/6/6
Lateral Raises 25/6/6 30/6/6/6/6
Bent Lateral Raises 25/6/6 30/6/6/6/6
Db Curls 25/6 30/6/6/6/6
Db Upright Rows 30/6/6/6
DB Shrugs 50/6/6 55/6/6 60/6/6
Triceps Pressdowns 100/6 120/6/6 140/6/6 150/6 160/6/6
Donkey Calf Raises 90/6/6 105/6/6 120/6 135/6/6
Seated Calf Raises 45/6 55/6 65/6/6 75/6/6
4/16/2011
AM: PU/SU/SQ 30, DBSwing 30#/15/15, DB Snatch 30# 10each side,
Rt Arm: DB Curl 20/10/10/10, Conc Curl 20/10/10/10, Hammer Curl 10/10/10
Deadlift 35/3/3 155/3/3 175/3/3 195/3/3 215/2/2 185/20 in 9:25 singles
SLDL 155/6/6/6/3 pulled right hamstring - ouch!
I’m not sure how bad the injury is. It hurts, but so far no bruising. I felt it pull, and stopped right away. I can’t feel or see any obvious damage so far. Crap!
4/18/2011 PU/SU/SQ 16/16 Walk 1.1
HS Iso Bench 45/s:6/6 55/s:6/6 65/s:6/6
HS Incline 45/s:6/6 55/s:6/6 65/s:6/6
HS Pulldown 45/s:6/6 55/s:6/6 65/s:6/6
Bench 95/3/3 115/3/3 135/3/3 145/3 155/3 165/3
Lat Pulldown (wide grip) 80/6 100/6 120/6/6 130/6/6
Cable Row (narrow grip) 100/6 120/6/6 130/6/6
The hamstring is a little sore when walking, so I only did 1 mile. It’ll probably be about 1 week before I’m ready to start legs again, and then I’ll take it pretty easy. I’m pretty sure it was a fairly minor pull, or it would hurt a lot more.
I guess I just gotta accept that I’m getting older, and need more warmups. I’m probably not drinking enough beer either. Yeah, that’s probably it.
i second the beer motion!
4/20/2011 PU/SU/SQ 36, Row 3000m
Flex OHP 60/6 80/6 105/6 120/6/6
HS OHP 45/s:6 55/s:6/6/6
Lateral Raise 20/6 25/6/6 30/6
Bent Lateral Raise 20/6 25/6/6 30/6
DB Upright Row 2x30/6/6 2x35/6 2x40/6/6
DB Curl 20/6/6 25/6/6 30/6/6
Triceps Pressdowns (2 pulley) 80/6 100/6 120/6 140/6 160/6 180/6
CR (Hack Squat Machine) 90/10 140/10 180/10
Donkey CR 105/8 120/8 135/8 150/8/8/8
Seated CR 70/6 80/6/6/ 90/6/6
Math, still lots of volume and great consistency. Keep after it. Your work is looking good.
“Donkey calf raises”…brought a smile to my face. I have no idea why, but it made for a good start to the morning.
4/21/2011 192 lbs, PU/SU/SQ 37
Forgot my log, so this is from memory:
Cable row (straight bar) 80/6 100/6 120/6/6 130/6/6 140/6 150/6
Cable row (narrow grip) 120/6/6 130/6 140/6/6
Cable pulldown (wide grip)120/6/6 130/6 140/6/6
HS Pulldown 55/s:6/6 65/s/6/6
Bench 95/5 115/4 135/6/6 145/3 155/3/3 165/3/3 175/2/2
HS Bench 55/s:6/6 60/s:6/6 65/s:6/6
HS Incline 55/s:6/6 60/s:6/6 65/s:6/6
Or something like that…
4/22/2011 PU/SU/SQ 39, Row 3000m
DB OHP 20/6/6 25/6/6 30/6/6 35/6/6 40/6/6
DB Curl 20/6 25/6/6 30/6/6/6
DB Upright Row 30/6/6 35/6/6 40/6/6
Lateral Raise 20/6/6 25/6/6 30/6/6
Bent Lateral Raise 20/6/6 25/6/6 30/6/6
Triceps Pressdown (1 pulley) 40/6 60/6 70/6 80/6/6 90/6/6
Donkey CR 90/10 105/8 120/8 135/8 150/6 165/6 180/5
Seated CR 45/6 70/6 80/6 90/6/6
HS OHP 45/s:6/6 55/s:6/6
Today is a holiday at my company, so I’m off today. I’m going to pick up my eldest son from school, and head home for the weekend. We’re stopping in Champaign for some Papa Dels pizza on the way.
4/23/2011 PU/SU/SQ 42, Walk 2 mi on dreadmill
SLDL 45/6 65/6/6 85/6/6 105/6/6
Sumo DL 115/6/6 135/6/6 155/6/6 175/10 (singles in 2:38)
Squat 135/6/6 155/5/6 175/10 (singles in 2:19)
Nice, easy leg workout. Hamstring was pretty quiet, but I could feel it a bit on the heavier SLDLs and DLs.
4/25/2011 PU/SU/SQ 50, row 3000m (4x750m/2:00 rest)
Bench 95/3/3 115/3/3 135/3/3 145/3 155/3 165/3 175/2/2/2
Squat 95/3 115/3 155/3/3 175/3/3 185/3 195/3
Leg Press 90/6 140/5 180/5 200/5 230/5/5
HS OHP 35/s:5/6 40/s:6 45/s:6/6 50/s:6
HS Incline 45/s:6/6 55/s:6/6 60/s:6 65/s:6 70/s:6
Triceps Pressdowns 50/6 60/6 70/6 80/6/6
4/26/2011 PU/SU/SQ 50, Row 2K + 3K
SLDL 95/6/6 115/6/6 135/6/6
Sumo Dead 135/3 155/3/3 175/3/3 195/3/3
Lat Pulldown 80/6 100/6 120/6/6 140/6/6
Seated Cable Row (straight bar) 120/6/6 140/6/6
(narrow grip) 140/6/6
Upright Row (BB) 40/6 50/6 60/6 70/6 80/6
DB Curl 20/6 25/6 306/6/6
Seated CR 45/10 70/6/6 80/6 90/6/6
Donkey CR 90/6 120/6 135/6 150/6
That is allot of volume Math , great training
4/28/2011 PU/SU/SQ 51, Row 2.5Km, Treadmill 1 mi @ 3.2/6%
Leg Press 90/8/8 140/6/6 180/6/6 210/6 230/6/6 250/6/6
Bench 95/3/3 115/3/3 135/3/3 155/3/3 165/3/3 175/3/3
HS Incline 45/s:6 55/s:6 65/s:6 70/s:6 80/s:6/6
HS OHP 45/s:6/6 50/s:6/6
Triceps Pressdowns 60/s 70/6 80/6/6 90/5
5/2/2011 191.8 lbs, walk 1 mi
SLDL 65/10 85/8 115/6/6 135/6
Sumo DL 135/3 155/3/3 175/3/3 185/3 195/3 205/3/3
Lat Pulldown 80/6 100/6 120/6 130/6 140/6 150/6/6
Upright Row 60/6 70/6 80/6/6
DB Curl 20/6 25/6 30/6/6/6
Seated Cable Row (narrow grip) 130/6 140/6 150/6/6
Donkey CR 90/6 105/6 120/6 135/6 150/6/6
Seated CR 45/6 70/6 80/6 90/6/6
Good lifting math, it looks like you are letting the Sumo Dl move up a bit.
[quote]JoeGood wrote:
Good lifting math, it looks like you are letting the Sumo Dl move up a bit.[/quote]
Joe,
I have done some in the past few weeks at 215, but then I pulled a hamstring doing SLDLs. I’m easing back up there. Last night, the 205s felt “light” (maybe I should say, “not as heavy as I expected”).
5/3/2011 189.8 lbs, PU/SU/SQ 53, Row 4000m, Walk 1 mi @ 3mph/6%
Leg Press sets of 6 ramping to 270
Bench sets of 5 ramping to 165 plus 175/4/4
HS Incline Press sets of 6 ramping to 80/s
DB OHP sets of 6 ramping to 2x40
Tri Pressdowns sets of 6 ramping to 90
Forgot my pen, so this is all from memory.
5/4/2011 PU/SU/SQ 55, Walk 1 mi 3mph/7%
SLDL 65/6/6 85/6/6 95/6 115/6/6 135/6/6
DL 135/5 155/5 175/5/5 195/5/5
Lat Pulldown 80/6 100/6 120/6/6 130/6 140/6/6 150/6/5
Narrow Grip Seated Cable Row 130/6 140/6/6 150/6/6
DB Curl 20/6 25/6 30/6/6//6
DB Shrugs 45/10 50/6 55/6/6 60/6/6
One Leg DB CR 25/6 35/6 40/6 50/6 60/6/6
Donkey CR 90/6 120/6 135/6 150/6
5/5/2011 (188.8) PU/SU/SQ 60, walk 1.2 + 1
Leg Press 90/10 140/6/6 180/6/6 230/6/6 250/6/6 270/6/6
Bench 45/10 95/5/5 115/5/5 135/5/5 155/5/5 175/3/3/3
HS Incline 55/s:6 65/s:6/6 75/s:6/6 85/s:6/6
DB Upright Row 25/6 30/6/6 35/6/6 40/6/6
DB OHP 25/6 30/6/6 35/6/6 40/6/6
Triceps pressdown 40/6 60/6 70/6 80/6/6