Week One, Thursday, Xmas Eve
Them Crooked Vultures!
Indian clubs:
forward/backward swings 1x10
clean to order
2x10
clean
2x10
Shield pass
2x10
Delt triad
15 lbs 1x12
Bicep Curls
swinging a little at the bottom to stretch the tendon, as in the recent dave tate ONE video. definitely feels tighter on left side
15 2x10
Lat Rows
15 2x10
Krocs
75 1x20 DC style stretching 30 secs
Bodyweight squats
2x10
Front Squat
135 1x5
I love working out at home.
185 2x5
Good Mornings
185 1x5
Bench
bar 1x10
135 1x5
185 2x5
Curls, same style
20 2x10
Unless I’m fooling myself, these ease my bicep tendon. Sounds reasonable, I’ve always done a ton of squatting, and little to no direct bicep work. Let’s see how it is in a month; at least I’ll get some tickets.
Jumps
1x5
“Shape Ups” seem like a bad idea to me. Looks like an unnatural movement pattern.
1x5
planks
2xshakes
Week One, Friday, Xmas
F’ing cold in here, tough being motivated
AM workout:
indian clubs:
back/forth swings
1x10 I can feel my left bicep tendon stretching a lil on this
clean
1x10
Shield pass
2x10 really feeling like I have to squeeze to prevent these from flying out of my hands.
Delt triad
15 2x13 tough. but shoulders def. feel better today.
Lat row Fat Gripz
15 1x10
30 1x10
Krocs skinny dumbell
80 1x20 DC style stretch 30 secs Feels like a good working weight, Esp since I’ve had little recovery.
Curls swinging w/ Fat Gripz
30 1x10. can’t feel much bicep stretching.
30 1x10 swinging more, felt a better stretch.
CG Bench
135 2x5
185 1x5 feels solid, good working set
185 1x5
front squats
45 2x10
Out of time. I’ll have to do the rest later.
Week One, Friday, Xmas
PM workout
hip swings, front / lateral
2x10
prisoner squats
3x10
front squats
45 2x5
135 1x5
185 2x5
Good Mornings
55 2x5
135 1x5
185 2x5 i can definitely feel that i have a left rear deltoid now. instinct is to hold the bar lower than my delt, and when i correct it, it feels like a new sensation, not like my right, which is practiced. Much more stable though.
Jumps up cabinet
2x5 trying for most upright posture on landing. moderate success.
planks
2xshakes, seems much longer this time, easier.
Week Two, Sunday
Walk ten minutes
hip swings, front/side
1x10
bodyweight squats
2x10
front squats
45 2x5
55 1x5
65 2x5
135 1x5
185 1x5
205 2x5
Good Morning
205 2x5
CG Bench
45 2x5
135 1x5
185 1x5
205 1x5 I can really tell I’m using my whole body (legally).
205 1x5
Delt Triad
20 2x10 Tough.
Krocs
20 Fat Grip 1x10
40 Fat Grip 1x10
80-Fat Grip 1x20 DC stretch 35 secs, working on scap retraction
Bicep Curls, swinging
20 2x10 def. more stretching on left side still.
Shield Pass 2x10
Jumps, up two stairs 1x10
plank 1xshakes
My take on the Conjugate System, lacking some info, making it up
Week One, Sunday, DE Bench
Walk around property twice
misc. wiggling and windmilling of arms
Scap ups/pushups
3x5
Bench press
bar 1x10
bar + 1 doubled chain 1x10
bar +1.5 chains
95 +chains 1x5
135 + chains 1x3
160 + chains 10x2 not as hard as I expected. maybe I have the % wrong.
2 Board Raw
135 1x5
185 1x5 Feeling fatigue now
225 3x5
Dumbell Rows w/ Fat Gripz
10 1x10
60 1x10
Kroc Rows w/o Fat Gripz
110 1x20 PR
Westside Delt Triad, Nuetral Grip
10lb Dumbells 2x20
Band Pull Aparts, Underhand Grip
3x30
Fun system so far. Seems Like it’s more adaptable to whatever the needs of the lifter are. Took about 1:10. Much shorter than Sheiko, but let’s see if I can make the improvement with it.
Monday, Max Effort Lower Body
Bodyweight squats
3x10
Squats
Bar 2x10
bar 1x10 +2 chains
bar 1x5 +suit, straps down
135 2x5 +belt
1851x3 great support
225 1x3 + box for depth, no pause
275 1x3
325 1x3 @ 8
Didn’t want to try much harder, I’m on the deck, and even though I made sure to be on the joist, I’m not that confident.
Defecit Wide Grip Deadlift on 25’s
135 1x5
185 3x5
Side Planks
20 secs x3, 10 second pause
Glute Bride
20x4, 10 second warrior stretch (one side) after each set
Single legged squat
5x1
Using doorway for balance. ended up being a leg extension, basically. Didnt feel too great on the knees, stopped.
Took about an hour. not really a tough workout, I’m used to much more volume. Didnt really go heavy on my ME excercise, maybe i can up the ante next week.
Week One, Tuesday, Feeder
Sled Drags
90 lbs x 5 trip, length of house
Indian Clubs
clean 1x10
shield pass 1x10
external/internal rotation 1x10
shield pass 1x10
external/internal rotation 1x10
scapular retraction 1x20
Wednesday
AM
Sled Pulls
90 lbs x 5 trips
Felt really good, well recovered all day.
PM, ME Bench
Wiggling, 5 minutes
Bench Press
Bar 2x20
Bar 1x10 + 3 chains
95 1x5
135 1x3
185 1x2
225 1x1
275 1xfail
JM press
95 1x5
115 4x5 I feel a little roll in my right elbow, like a tendon popping over something… maybe? no pain. I get this on dips too. 1st time exercise, feels good, but I feel weak in it.
Band Tricep Extension
Light Band 2x20
Westside Delt Triad, Nuetral Grip
12.5 2x20
Band Pull Aparts
2x30
Thursday, Feeder
Feelin lazy, but triceps are mega sore. I think this was the band pushdowns, not the JM press, but who knows. anyway, just wanted to flush a little.
Dumbell Extensions
12.5 1x30
French Press, EZ curl bar
30 2x30
Feels better. I couldn’t straighten my arms today.
Scapular Retraction
12.5 1x30
Band GMs
green band 1x10
purple band 2x20
Box Squats
Bar 3 chains 3x10
95 2x5
135 1x3
185 12x2 can still pop off shoulders last rep. I feel fast.
GM
135 1x5
185 1x3
215 4x5
Side Plank
30 secs x 3 / side
Hip Thrusters
45 4x20
Saturday, Feeder
Sled Drags
Forward from waist, reverse rowing, alternating on every pass
45 x1
90 x1
135 x1
225 x0 moved, but hardly. probably could have done it, but I think it would have been too strenuous for the goal of the workout.
Lying Lateral Raises
4lbs 1x20 / side
10 lbs 1x20 / side, definitely harder on left.
Bought a scale/ bodyfat analyzer today. Dissapointing numbers, but not really surprising, considering my long period of inactivity.
Baseline: 207 lbs, 25.3% bodyfat. Gave me incentive to change, I’d like to see >220, <18%
Saturday, 2nd Feeder
Jonda Situps
4x8 these are pretty hard.
Leg Curls
purple band 4x8 I haven’t used the hammies for this movement for a long time. Started to fail at the end.
Hamstring Stretch
1x30 secs / side
Sunday
AM weight 206.8 lbs, 25.0% fat
Fasted Cardio
Sled Drags
Forward, from waist
90 lbs x 6
walk, 20 mins
Noon DE Bench
Wiggling, 5 mins
Bench Press
Bar 6x10 I can pull the bar apart now. Never really felt it before.
Bar 1x10 + 3 chains switching grips
95 2x3 dont feel very explosive.
145 1x3
175 9x3 sloooow
Floor Press
95 1x5
145 1x5
165 4x5 pretty rough, feel a pump in chest. trying to use tri’s
Assisted Chinups
Green Band 2x6 whacked my knees
High Lat Row
Green Band 1x20 / side
Low Lat Row
Purple Band (2 end to end) 1x20/side
Dumbell Shrugs
60 1x30
110 2x20
Bradley Press
55 1x10 (double rep)
55 1x6 I’m done.
PM Feeder
Triceps extension, Band Around Back
Purple 3x20
Scapular Retaction
Wide Stance, standing on doubled purple band
1x10
2x20
Standing Situps
Purple Band 4x10.
Felt like I didn’t get enough tricep work today. Abs were definitely tight from the Jondas. More ab work is the solution.
Three workouts in a day. The only way I could be happier is if I had a Power Rack.
Sled pulls, from waist
45x4 no rest
hip swings 1x10
Lowest Box Squat
bar 3x5
55 1x5
135 4c 1x4 -belt. Doesnt work, I dont have the ham flexibility to do this with a belt.
185 1x2
235 1x1
285 1x1
3001x1 hard. probably had 10-20 more in me, but I’m still on a deck sans rack
Sled pull-throughs
135 4x8
dumbell standing obliques
60 4x10
Hip thrusters
135 1x20 some minor back pain. Doesnt seem to be localized. mor elike i need some traction or chiropraction.
Split Squats
Bodyweight 2x10 minor knee pain about halfway up. Gets better as the set goes on. These are the first symptoms of possible overtraining or injuries I’ve had. Otherwise sleep and energy levels have been great, I guess I’ll see if this is here on DE. I don’t think It’s overtraining, I’ve done a lot of workouts, but pretty low intesity. More likely I wasn’t warmed up all the way for my box squats. Low back feels nicely used.
Wednesday
208.6, 24.6
Noon, Feeder
Band Good Mornings
Green Band 4x8
Jonda Situps
Green Band, Elevated
4x8 these were more like jonda crunches. gotta get stronger.
PM ME Bench
Jumping Jacks
1 min x 2. calves getting sore. I never work them.
Bent Y Raises
8 1x10
Lat Raises
8 1x10
Bent Flyes
8 1x10
Hand Crawling
30 seconds.
Thoracic Mobility w/ tennis balls
Yoga Ab Stretch
Bench
Bar 2x20
Bar 1x20 + 3 chains
95 2x5
115 1x4
135 1x3
155 1x2
175 1x1
195 1x1
215 1x1
235 1x1
255 1x1 spotter jumped in a little early, but bar speed was still pretty good, I think I had it.
JM Press
95 1x5
120 4x5
Barbell Row Supinated Grip
135 3x20 Pinky on rings, index on rings, shoulder width. Feels nice n solid. probably had more in me.
Plate Raises
25 1x20
35 1x20
45 1x20
Lateral Raises
20 1x10, 8, 8, 12
Horizontal Flyes
20 2x20
French Press
70 2x8
External Rotation
15 3x20
Right knee started popping (normal) and knee pain dissipated. Didn’t push it much, but I think it’s better. Also have been taking curcumin 2x2 and fish oil 3x2. I think I can up the fish oil.
Thursday
208.6, 24.6
Noon, Feeder
Bent Back Good Morning
4x8 these made me REALLY sore later in the day, but I stood up much straighter
Jonda Situps
Green Band 4x8. got a little farther off the ground with these. dunno if i’ll keep it up or drop them tomorrow.
Shoulder bothering me. Remedied by scooting to the inside of the seat, which gives me a more natural arm position. crack as little as possible today. think it helped, but not sure.
PM Feeder
pushups 3x20
45 degree upright row
45 3x20 didnt really change the feeling of my soulder at all, but gave nice blood flow to traps
swinging curls
20 4x10 4th set felt a pop under clavicle, same place as when I do a windmill. no pain at all.
External Rotation
20 3x10
Standing Situps
Green Band 3x10 these didnt feel hard enough. maybe i need to swap them for fallouts or something.
Friday
209.4, 24.6
AM Feeder
Sled dragging, 45 lbs:
Triceps x1
Y’s x1
Triceps x1
Row x1
Triceps x1
Face Pull x1
felt light.
PM DE Squat
Jumping jacks
RDL 45 1x10
bodyweight squats 1x10
RDL 45 1x10
bodyweight squats 1x10
hip swings front / back 1x20
groin stretch x20 secs
Barbell Curls 2x10
Box Squats
Bar 2x10
bar + chains 1x7
135 1x4 ultra wide grip feels comfortable now that i have rear delts.
135 1x4 + suit (straps down) belt knee sleeves
185 1x3
200 12x2 had some form troubles. constantly adjusting.
going over to gf’s house. feel a little like a quitter.
Later…
Sumo GM
two green bands, cinched to each other 5x6
ab fallouts 1, 1, 1, 1, 3. incredibly difficult. more!
Saturday
Feeder
Incline bicep curls
10 2x30
swinging bicep curls
20 1x10
30 3x10
incline bicep curls
10 1x30
Tried some linament today. Feels like a tingly panacea. Had bruising on upper delts and traps indicating bar positiopn was too high last night. shoulder felt really beat up this morning, some symptoms match bicep tendonitis: overhead clicking, pain in front of shoulder, more pain in morning or at night. I have no visible inflammation, though. Felt much better after a workout.
PM Feeder
Sled drags
45 lbs from belt, around property once. had to stop a couple times.
empty tire once around property
walk down to back gate, rolled a log, pressed another log, flipped a log. walked back up.
took about 25 mins. heart rate was up the whole time, went down pretty fast.
Sunday
210.2, 24.6
a little dissapointing I haven’t lost more fat, but at the same time, prety cool that I’m adding muscle without adding fat.
PM DE Bench
moved everything into the garage and made a place. I’m home!
Linament bath, upper body
wiggling 5 mins
front raises
10 lbs 1x10
lateral raises 10 1x10
rear flye 10 1x10
Bench Press
45 3x20 abs are still sore from fallouts.
45+3 chains 1x10
95 1x5
125 1x3
155 1x3 CG
190 8x3 mega slow. maybe too much chain?
triceps extesion
35 1x5 this didnt work too well. I dont trust my clips to hold against weight, so it was unbalanced.
skullcrusher
60 1x5
70 1x5
80 5x5
kroc row
60 1x10
110 1x10
130 1x10
160 1x5 + straps just about pulled my arms out of the socket. way too much weight. think i’ll try a rep day and a ME day.
front raises, w/ english
25 plates 1x20, 10, 10, 10. feels more like a clean. shoulders flared more in subsequent sets. i dont feel like these were a PR, because they were sloppy. but I do think they were usefull.
Shrugs w/ plates
45’s 1x30 super hard on fingers. gripping by lip
45’s 1x40 grabbing by center
Band pushdowns, dumbell as handle
purple 1x10
green 1x10
Greenx2 1x10 good for a pump, but i’m not sure much else.
Monday
ME Squats
wiggling
barbell medley
hip swings
bodyweight squats to lower/lower box
Fat Barbell Curl 5x10
Box squats 13"
Bar 2x10 finding my stance
bar + 3 chains 2x5
95 1x5
125 1x5 trimmed the hooks on my stand, combined with bicep warmup, feels much more comfortable on back. grip is better.
155 1x3
185 1x3 + briefs. noticed elbows tuck a slightly different amount.
215 1x1
250 1x1
275 (%91) 1x1
305 (%101) 1x1 easy like pie.
320 (%106) 1x1 @9 still pretty easy. success is rad. I love this method. I must be returning to strength, because %6 seems like a huge strength gain over peak in one week.
Bent Back Good Morning
Bar 1x5
95 1x3 doesnt feel comfortable. i think i’ll stick to bands on this one. bent back makes me a lil nervous.
Sumo Good Morning
95 1x5 left ham a little tight still.
145 1x5 feel it hit low back and hams well.
195 1x5feel sig stronger than my conv. GM. I hope this new hgammie/glute str tranfers to sumo pull.
245 1x5 not feeling a great stretch in there. down weight
215 1x5 perfect.
215 1x5 pop right knee last rep. no pain, but unusual under load.
215 1x5 no issues.
Abs pretty sore still. gonna do something low impact but similar to fallouts:
choppers
25 lbs 5x10 some popping in abs. pulse up. low rest, but not low enough. tabata?
GF has buffalo enchiladas and a margarita ready for me. my life rules.
Tuesday
212.2, 25.5
PM Feeder
Swinging Curls
20 lbs 3x20
Stationary Bike
fooling around with interface x15 mins. 142 max heat rate.
Really sore today, particularly in glute-ham insertion. Still very sore on lower outside of biceps, upper outer forearm. rows or raises? did too much either way, I can hardly straighten my arms. Rack comes in less than a week!