injuries suck…you and i should get together and lift mediocre then cry into some beers together…
man,i hope you ( and I) and both back to 100% soon so you can make all of us mortals look stupid again!
[quote]Alpha wrote:
injuries suck…you and i should get together and lift mediocre then cry into some beers together…
man,i hope you ( and I) and both back to 100% soon so you can make all of us mortals look stupid again! [/quote]
I specialize in lifting mediocre weights and drinking beers. I’m definitely up for this. Just name a time and place.
11/14/10 - Shoulders
A) Seated Shoulder Press
barx12
95x8
135x8
185x6
195x6
205x6
B) Close Grip Bench
185x15
225x10x5
C1) Shrugs
315x20
405x20x3
C2) Band Rear Delt Pullaparts
Minix12
Monster Minix12x3
I traveled again on fri/sat, so I had to push my lift back a day. My shoulders definitely felt more recovered than when I lift 2 days after a Bench day. I’d like to get the Seated Shoulder Press up to 225x6.
11/15/10 - Squat Day
A) Squat
barx10
135x8
225x8
315x5
365x8x3
B) DB Lunge
55x10x3
C) Feet Elevated Chain Plank (feet on bench)
4 chainsx60secx3 (~68lbs)
I added another 10lbs to the Squats and they felt good again today. I set my safety bars 1 notch lower today, and then set up some minibands at the height my safetys are usually at. I was just working on hitting the Squats deep today, and whenever I touch the pins, I tend to come up sideways. With the bands taking the place of the pins, I could touch them and not affect the bar path.
I upped the DB Lunge by 5lbs per db. My single leg strength is coming along well, and hopefully this will help even out some imbalances. I’ll keep the weight the same next week and go for 3 sets of 12.
I dropped down to 4 chains for the Chain Plank today, and opted for a feet elevated plank instead. These were just as hard as the 6 chains from the floor last week. I really had to grind out the last two sets. Not sure what I’ll do next week. I’ll either go for 5 chains on all sets, or maybe 4, 5, 6 and just set some time PR’s . Working towards 6 chains for 60 sec with my feet elevated. Core strength is definitely improving here.
11/16/10 - Back/Bi’s
A) Pullups
10x3
A2) Assisted Neutral Grip Chins
15x3
B1) Low Pull
100x10
120x10
140x10
160x10
B2) Lat Pushdowns
50x10x4
C) DB Curls
30x10
40x10x3
I trained in a commercial gym today, so I switched some of it up just for variety. My left forearm was hurting going into it, and didn’t get any better, so I stayed conservative on the curls.
11/17/10 - Bench Day
A) Bench
…225x5
275x3
305x3x5
B) Incline Bench
185x12
205x8
225x5
C) Nose Breakers
EZ+100x10x3
11/22/10 - Squat Day
A) Squat
barx10
135x8
225x8
315x5
375x8x3
B) DB Lunge
55x10x3
C) Weighted (behind head) Situp
25x12x3
Wha’ happened here? Where’s Modi?
[quote]MorphingMatt wrote:
Wha’ happened here? Where’s Modi?[/quote]
Hey, I’m back. I have been traveling a ton, and getting is some workouts, but nothing to write home about. I separated some cartilage between my ribs and sternum, so I have been training around the injury. I felt pretty good today, so back on track (I hope).
12/18/10 - Bench
A) Flat Bench
…225x5
275x3
295x5x3
B) Incline DB Fly/Press
55x10/12x3
C) Rope Pushdown
80x12x4
D) Nosebreakers
EZ+90x10x3
I actually felt a lot stronger than expected today. I figured I would be kind of starting over with all the missed workouts, but my bench didn’t suffer.
I’m not looking forward to squatting, but need to test out my ribs. I have been getting in two workouts a week, but am looking forward to getting back to 4 workouts. Life has been hectic (nothing bad), but looks like it’s settling down.
If nothing else, my diet has been really on track with the lack of workouts. Still leaning out, and down to 234. Looks like I should be able to hit the 231 mark and level off. I really don’t want to get much smaller, even if my strength isn’t suffering.
Welcome Back! Down to 234 and still benching 295 3x5…nice job!
12/20/10 - Squat
Foam rollx5min
A) Squat
barx12
135x8
225x8
315x8
385x1 *******
315x8
315x8
B) DB Lunge
55x10x3
C) Plank
x5 sec
I was a little worried about Squats today with the separated rib thing. 315x8 felt easy and smooth, so I jumped up to 385 for 3 sets of 8. I came out of the hole on the first rep and it felt like someone stuck a hot poker through my lung and out my ass. No joke I thought I had been shot. At this point I quit and walked away.
I came back about 10 min later and dropped the weight back to 315 (which had felt fine earlier), and did 2 more sets of 8 without much pain. I was able to lunge without any problem.
Then I decided to try a plank without weight. While this wasn’t terrible, it didn’t feel great. SO, the injury is healing, but not 100% yet.
Once again, I would consider becoming a BOF (bench specialist), except that I suck at it, so that’s not really an option.
How’d you get the injury?
[quote]DoubleDuce wrote:
How’d you get the injury?[/quote]
The cool story would be that I was jumping my dirt bike over a canyon and crashed into the handle bars, or that I was jumped by a few gang members and took them all out by myself, but…
I was shingling the roof of a shed I just built. I only had access from two sides (one side is up against a tree and another against a fence), so I spent much of the time hanging at weird angles trying not to fall off. I was kind of in an unsupported side plank for quite a while (laying shingles and nailing them down) and then I felt a rib pop. It felt just like someone had punched me in the floating rib area. Very tender to the touch and hurts with a deep breath. Pretty messed up way to get hurt…
12/22/10 - Back/Bi’s
A) Seated Row
80x10
100x8
120x8
140x8
160x8x3
B) FT Lat Pulldown
80x10
100x10
120x10x3
C) DB Hammer Curl
30x8
40x8
50x8x3
12/23/10 - DL Stuff
A) SLDL
135x8
225x8
315x8
345x8
365x8
B) Hypers
EZ+90x10
EZ+140x10x3
C) Hanging leg raise
not yet…
D) Ball Bridge
2LB&Rx12x3
SLDL’s felt fine, as well as Hypers. Abs still seem to be the worst movement for the rib. It feels a little better each day, so I’m happy with the progress.
12/24/10 - Bench
A) Bench
…225x5
275x3
305x3x5
B) Incline DB Fly/Press
55x10/12x3
C) Nosebreakers
EZ+50x12
+70x10
+90x8x3
I weighed in at 231.5 this morning, must be a little dehydrated because I think that’s a little low. It didn’t seem to effect my strength. Everything felt solid today. Keep on rolling.
12/27/10 - Squat
A) Squat
Barx12
135x8
225x8
275x8
315x8
335x8x2
B) DB Lunge
50x8
60x8
70x8
C) Abs
somexsome
Squats felt better on the ribs today than last week, but my back was absolutely toast. 16-18" of snow between yesterday and today, and roughly 4-5 hours of shoveling/snowblowing. Good back workout, although not the best thing to do before Squats.
Lunges felt strong today. First time using anything heavier than 55lbs (I think), in while.
12/29/10 - Back/Bi’s
A) Pullups (W/N/R)
10x3
B) Lat Pulldown
100x10
120x10
150x10x3
C) EZ Curls
+50x12
+100x12x4
12/30/10 - Bench
A) Bench
…225x5
275x3
315x3x3
B) Incline DB Bench
50x10
65x10
80x10
90x10x3
C) FT Cable Fly
70x8x3
Wow, I felt good today. I don’t have anything to bitch about for once. Ribs feel good, shoulder feels good. Sign of good things to come?
01/03/11 - Squat
A) Squat
barx12
135x8
225x8
275x5
315x5
365x5
385x5
405x5
B) Barbell Lunge
135x8x3
C) Abs on GHR
15x3