01/04/11 - Back/Bi’s
A) Pullups (W,N,R)
10,10,10
8,8,8
B) BOR’s
135x8
185x8
225x8x3
C) EZ Curls
EZ+100x8x7
01/05/11 - Bench
A) Bench
…225x5
275x3
295x5x5
B) Incline DB Fly/Press
55x10/12x3
C) Nosebreakers
EZ+50x12
+70x10
+90x8x3
01/06/11 - DL Stuff
A) SLDL
135x8
225x8
315x8
365x8
385x8
405x5
B) Hypers
EZ+70x10
EZ+140x10x3
C) 1-Arm KB Swing
20kgx15x3
SLDL’s felt good today. KB swings was a good way to get some bloodflow at the end of the workout.
01/10/11 - Squat
A) Squat
barx12
135x8
225x8
275x5
315x5
365x5
385x5
405x5
B) DB Lunge
55x8x3
C) Abs on GHR
15x3
01/11/11 - Back/Bi’s
A) Pullups
8x6
B) BOR
135x12
185x12
235x8x3
C) EZ Curls
+100x15x4
I didn’t have it on pullups today. Maybe the Squats took their toll, but no strength. Biceps felt strong like bull.
01/12/11 - Bench/Shoulders
A) Bench
…225x5
275x3
305x5x3
B) DB Shoulder Press
40x8
50x8
60x8x3
C) Incline DB Fly/Press
45x10/12
50x10/12
55x10/12
D) ModiPlex
20x12x5
25x10x5
30x6x5 (heavy)
Bench felt good today, starting to get back to where I used to be. I decided to train shoulders with Bench because I keep coming up with excuses on the weekend not to hit my shoulders. Everything upper body is (knock on wood) pain free, so I’m pretty happy with that.
I have upped my calories a little lately. I don’t want to lose much more weight right now. I could make 231 by taking a long piss, so that’s close enough for me. I’ll see what the additional calories (roughly 500) do for my weight and body comp. I wouldn’t mind adding 5-10lbs and then leaning out again. I just can’t come to grips with being under 230, after walking around at 275-285 for so long.
01/17/11 - Squat
A) Squat
barx12
135x8
225x8
275x5
315x5
365x5
405x5
425x5
B) DB Lunge
55x8
65x8
75x8
C) Weighted Situp
45x15
90x10 drop to 45x15
Squats felt awesome today. No pain, and plenty left in the tank. This is the heaviest I have gone since the rehab started last spring. Also went up another 5lbs on the DB Lunges. I’m very happy with the current progress.
01/19/11 - Bench/Back
A) Bench
…225x5
275x3
315x3x5
B) Pullups (narrow/medium/wide/wide/medium/narrow)
10x6
C) Pendlay Rows
135x10
225x10x3
D) Rope Pushdown
80x10x4
Bench felt good, but I’m not sure how much is left there. I am planning on another 10lb jump next week for 3x3. We’ll see how that goes…
I had to combine back with bench today. I missed yesterday’s workout. No real excuse, just spent more time than I wanted shoveling yet more snow, and I was cold and wet and didn’t feel like training. I must have been out of midol.
Bodyweight is hovering at 233 even with increased calories.
01/24/11 - Squat
A) Squat
barx12
135x8
225x8
275x5
315x5
365x5
405x5
425x5
445x5
B) Barbell Lunge
135x8
165x8
185x8
C) Weighted Situp
90x10x3
Squats are still heading in the right direction and pain free as well. There was definitely more left in the tank today, but I’m going to keep at this with slow steady progress.
I haven’t DL’d in a couple of weeks because we seem to keep getting major snow storms around my DL day, and the 3-4 hours of shoveling at home and work has been enough work for me. Looks like we might get another Nor’Easter on Wednedsay, so we’ll wait and see.
01/25/11 - Back/Bi’s
A) Pullups
10x6
B) Pendlay Rows
135x10
185x10
235x10x3
C) EZ Curls
+100x10x4
01/26/11 - Bench
A) Bench
…225x5
275x3
325x3x3
B1) Incline DB Press
60x12
70x10
80x8
90x6
B2) Pushups w/a pulse
x6
x6
x6
x6
C) Cable Fly
70x10x3
I ended up training at 5am today. I had to take a friend to the airport and there was no other window all day. I figured I’d lift for crap with no food in my system and not enough sleep, but I was very happy to hit all my reps. I wasn’t sure I’d be able to do it fresh, let alone not in the optimal state. Making good progress, back to 5x5 next week and up the weight.
Good to see you getting healthy, now stay that way.
[quote]VikingsAD28 wrote:
Good to see you getting healthy, now stay that way.[/quote]
Thanks man. Injuries seem to be healing nicely.
I’ve had 3 shitty lifts this week due to battling a cold and another week of too shoveling/snowblowing. I’m going to deload for the rest of the week and repeat my lifts from Mon/Tues/today. I missed a bunch of reps, so I cut it short today.
Nothing much to report here. I took a week off, and came back weaker than a kitten.
2/7/11 - Squat Day
A) Squat
barx12
135x8
225x8
315x5
365x5
405x5
B) DB Lunge
50x10x3
C) Hanging Leg Raise
12x3
2/9/11 - Bench
A) Bench
…225x5
275x3
305x5
305x5
295x5
285x5
275x5
B) DB Flyes
40x12x3
C) EZ Nose Breakers
+70x12x3
02/12/11 - Shoulders/Back
A) Seated Shoulder Press
barx12
95x8
135x8
165x8
175x8
185x6
B) Pullups
8x6
C) Side Raise
20x12x3
D) EZ Curls
+70x10x4
02/14/11
A) Step Up
30x12
40x10
50x10
B) Barbell Lunge
135x10x3
C) Hypers
EZ+90x12x3
02/15/11 - Back/Bi’s
A) Pullups
Narrow x15x2
Medium x12x2
Wide x10x2
B) 1-arm Lat Pulldowns
50x12x3
C) EZ Curls
EZ+70x10x6
A little tendinitis flare up in my right elbow, so I used the straps for today’s workout. It didn’t feel great, but it got me through the workout.
02/16/11 - Bench
A) Bench
…225x5
275x3
305x5x5
B) Incline Bench
185x8x3
C) EZ Nose Breakers
+70x10
+80x10x3
That went better than I thought it would. I tried 305x5x5 last week and struggled to finish the second set, so I dropped it to 295x5, then 285x5 and finished with 275x5. This week the first couple of sets flew up. Not to say the last set wasn’t a grind, but I got all my reps, so I’m pretty psyched. I’ll bump this up to 315x5x3 next week and see what happens.
The elbow tendinitis is an old injury that flared up with all the shoveling over the past month. It only seems to effect me on pulling, so it was fine today. Tomorrow is a DL day, and I may just use the straps for the whole workout. Time to start cranking the fishoils again. Somehow I stopped taking them and the nagging pains are back.
Wow, 2 weeks since I updated this. Pretty sad…
02/21/11 - Legs
A) DB Stepups
30x8
40x8
50x8
60x8
70x8
B) Hypers
EZ+90x10x3
C) Weighted Situp
45x10x3
2/22/11 - Back/Bi’s
A) Pullups
10x6
B) Pendlay Rows
185x8
225x10x3
C) EZ Curls
EZ+90x10x3
02/23/11 - Bench
A) Bench
…225x5
275x3
315x4,4,3
B) Incline Bench
185x8x3
C) Nose Breakers
EZ+90x12x3
02/28/11 - Legs
A) DB Lunge
20x8
35x8
50x8
65x8
75x8x3
B) DB Stepups
70x8x3
B) Plank w/Feet Elevated
60secx3
03/01/11 - Back/Bi’s
A) Pullups
Wide x 10x2
Medium x 12x2
Neutral x 15x2
B) DB Row
110x12
130x10
150x8
C) EZ Curls
EZ+90x12x4
03/02/11 - Bench
A) Bench
…225x5
275x3
315x5,4,3
B) Incline Bench
185x8
195x8
205x7
C) Nose Breakers
EZ+90x10x3