1/13/12
Power Squat 2x315, 3x2x335
Beltless Oly Squat 3x3x275
Incline Bench 4x4x205
Flat DB Bench 3x20x55
Included a video of today’s squatting. Advice is sought. The main thing I noticed was a tendency to shift my knees forward too much, especially on the second reps.
School and ROTC have been keeping me busy, and injuries have delayed my efforts in the gym. I apologize to anyone who actually followed my training. I’ll post today’s training and if anyone is still interested in my training, please let me know(otherwise I probably won’t waste my time posting).
2/12/12
Bench 5x2x265, 1x1x275, 1x1x295 PR, 5x5x225 No wraps. Felt good today.
1a. Seated BB Press 4x2x170, 1x7x170
1b. HS Iso Row 4x4x365, 1x8x365
2a. DB Hammer Curl 4x10
2b. Rope Pushdown 4x10
Pretty good energy today, didn’t start flagging until the armwork. Will be interesting to see how lower body responds to training after injury break.
Oh, I almost forgot. One of the reasons I stopped posting was due a break in training. I’ve been dealing with an ab injury of one form or another for about 8 months now. When I finally went to the doctor, she feared I had a sports hernia. An MRI came back clean, except for some residual damage. According to my doctor, I had a hernia for a couple of months, but in straight X-man style I forced my body to heal itself. Right now I’m working on strengthening the area and getting my body back to 100%. Hopefully my lifts will shoot up since I won’t have a hole in my abs haha.
I was starting to think that your lack of posting was going to give me time to catch up to you, but lo and behold you are still showing me how to lift sexi weights. And you’ve been doing so with an injury. Gahd.
On a serious note, glad to see you posting again and hope your abz heal with wolverine-like speed.
[quote]AquaCruzer wrote:
I was starting to think that your lack of posting was going to give me time to catch up to you, but lo and behold you are still showing me how to lift sexi weights. And you’ve been doing so with an injury. Gahd.
On a serious note, glad to see you posting again and hope your abz heal with wolverine-like speed.[/quote]
Thanks bud. I wouldn’t say I’m beating you at all.
2/13/12
Trap Bar Deadlift(high) 3x2x495, 2x2x545, 1x1x585 Belt and straps
SSB Squat 4x4x225 Treated bar like it was 45lbs. Short rest on these
HLR 2x8 Ab started acting up
Pretty good day. I’m tired and my back is a little sore, but that’s to be expected. I’m attaching a video to this one. Think I forgot to tape the first set of pulls, but who cares. I feel like I look a little bit bigger, but that’s probably me being delusional.
2/14/12
AM
PT (hella lot of sprinting and probably about 400 pushups)
PM
Bench 4x4x245, 3x2x275 Ultra raw dawg
1a. Seated BB Press 3x3x175
1b. HS Iso Row 3x6x365
2a. DB Hammer Curl 4x10
2b. Rope Pushdown 4x10
I am pretty damn tired right now. Today was the first day I was cleared to run at PT, and I was chomping at the bit. I felt in good shape for having done very little cardio over the last couple of months. I think my improved body comp def helps that. I’ve been up since about 0430 this morning, and I’m feeling it. Eating a couple of subs from subway, then passing out. Got to squat at 0630 tomorrow, wish me luck.
2/15/12
Squat 8x1x365
Box Jump 4x5
Decent enough. Getting more used to having weight on my back again. Felt pretty explosive this morning.
2/16/12
AM 1
PT
AM 2(about 90 minutes later)
Bench 3x3x265, 2x5x245 raw
1a. Seated BB Press 3x5x155
1b. HS Iso Row 3x5x315
My elbows were hurting today, so didn’t do a whole lot and gave my arms a break.
2/17/12
Deadlift 2x545 PR
BB Shrug 2x8x405, 2x8x495
DB Hammer Curl 3x10x50
CG Pulldown 5x8x140
Vid coming on the deadlift. Forgot my belt, so I had to use a different one. I didn’t get as much out of it, but still a pr.
2/18/12
Seated BB Press 1x4x185, 5x5x155
DB Side Raise 4x10x25
L-Raise 5x10x30
Flat DB Bench 3x8x80, 5x5x90
Cable Fly a lot
First time doing actual chest work in a while. Getting used to the dumbbells again; didn’t feel heavy and I paused each rep.
Also, I’ve given you people videos, what more will it take to get some action up in here?
Any reason for seated pressing over standing?
Regarding your questions, nude pix plz
[quote]AquaCruzer wrote:
Any reason for seated pressing over standing?
Regarding your questions, nude pix plz[/quote]
It saves my low back. And considering how often I like to squat/dead/etc, that’s a good thing. If I can get my shoulders stronger and be able to get everything else stronger too, I’ll do it.
I probably should post some physique pics, but I’m fat and not very impressive looking.
Nice PR on the deads man. Gettin close to 600 there…
[quote]pbclax1 wrote:
Nice PR on the deads man. Gettin close to 600 there…[/quote]
Thanks bud. Kill it at your meet.
2/19/12
Front Squat 2x225, 2x245, 2x265
DB 1-Leg Squat 3x8x20
Leg Ext. 4x12x120
HS Iso Row 5x5x365
WG Pulldown 3x15x150
First time front squatting since well before the injury. Everything was really quick and I feel a lot of room for improvement.
2/20/12
Dips 5x+45, 3x+70, 5x+90, 3x8x+45
Flat DB Bench 5x5x95
Lying Tri Ext 3x8x85
Cable Flies
Quick and good session this morning. Felt pretty good once I got some blood moving.
2/21/12
Deadlift 6x475 Fatigued PR
DB Row 3x10x120 Ezpz
1a. DB Curl 4x8x35
1b. Calf Raises 4x10
Rope Cable Curl 4x12
Very, very tired. Been up since 0500, hard accounting test, and lots of running this morning. I’m beat.
2/22/12
Bench 4x275, 1x13x225, 2x8x225
Flat DB Benc 5x5x100
DB Side Raise 4x8x35
Pretty good workout. No spot on bench, so didn’t push for 5 reps, even though I think I could have gotten it.
I take it you have frequent short-ish sessions?