Awww… I hope the stretching helps.
8/15/16
Incline BP (RP) 235 x 15
BB OH Tri Ext (RP) 115 x 19
DB Lateral Raises (RP) 25s x 30
Paused Shrug (RP) 205 x 27
Pull ups (RP) +10 pounds x 13
Plate raise (SS) 25 x 30
I need to figure out how to move up weight on the laterals next time. I have 25 pound DBs and 50 pound DBs. MAybe I can duct tape some 5’s on the 25s. I have seen that done. I will move up weight on the paused shrugs too and try for more reps with everything else. I am still very pleased with my progress on doggcrapp.
8/21/16
BB curl (RP) 95 x 21 reps
Forearm curl (RP) 105 x 22 reps
Calf raises off of step w 50 x 15 reps each side, 5 second pauses at top and bottom
Front squat from pins (RP) 185 x 20 reps
RDLs 3 x 8 w 135
I ditched the strap thing on FS. I am back to cross handed. I do them off of pins set at parallel. I decided that my goal is to be big, not to be good at front squats. I will rotate back squats back in when I stall out on FS.
8/23/16
Incline BP (RP) 235 x 15
Incline fly (SS) 25s x 20
BB tri ext (RP) 115 x 22
DB tri ext (SS) 25s x 20
DB laterals (RP) 25’s x 32
Paused shrug (RP) 225 x 17
Pull ups + 10 pounds (RP) x 15
Plate raise (SS) 25 x 30
I stalled out on reps on incline BP. I will move to high incline BP next time. My exercise selection is limited by equipment. So, adjusting the bench is about all I can do. I may try guillotine presses. Never done those. Look brutal.
Okay, I know I have NO business dishing out advice here, but if you change the rep schemes you will end up with more TUT.
DC calls for changing exercises when you can no longer make your reps/weight. I have been doing mid incline on BP so I am going to raise the incline up and I will have to drop weight also. I have raised the top rep range before I move up in weight. The rep range called for in DC is minimum of 11 and when you hit 15 or more, you move up in weight. I went up on mine to 20 on some stuff and 25 on others.
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BB curl (RP) 95 x 22
Bar (SS) x 20
Forearm curl (RP) 105 x 25
Bar (SS) x 20
Calf raises on step (SS) 50 x 15 each
Front squat (RP) 185 x 23
Goblet squat (SS) 50 x 20
8/28/16
High incline BP (RP) 185 x 13
BB standing tri ext (RP) 115 x 23
DB lateral raises (RP) 25’s x 34
Paused shrug (RP) 225 x 20
Pull ups +10 pounds (RP) x 16
Rear delt flys on bench (SS) 10’s x 30, 20
8/31/16
BB curl (RP) 95 x 23 & 55 x 20 (SS)
Forearm curl (RP) 115 x 12
Calf raises on steps (SS) 50 x 15
Squat from pins (RP) 315 x 23
Goblet squat (SS) 50 x 20
Switching around a little to make my lifting time quicker in an effort to get it in. I missed a couple more days last week due to the hectic schedule we have at my house. 2 boys playing football, with a fall baseball showcase here and there, and 2 girls cheering on different teams than the boys. Gonna try this split:
Mondays & Thursdays: Legs
Tuesdays & Fridays: Chest/Shoulders/Tris
Wednesday & Saturdays: Back/Bis/Forearms
9/5/16
Legs:
Squat from pins (RP) 315 x 31 reps
Calf raises on step (SS) 50 x 15 each
…and done.
BTW…2 games in and one son has 3 catches on the year at WR for about 150 yards and 2 TD’s. The other son had 5 tackles at OLB before a shoulder injury likely ended his season in the 3rd quarter of game one.
9/6/16
Chest/Shoulders/Tris
High Incline BP (RP) 185 x 17
DB laterals (RP) 35s x 20
Standing OH BB Tri Ext (RP) 115 x 29
9/7/16
Back/Bis/FA
Paused shrug (RP) 225 x 28
Pull ups +10 pounds (RP) 18
BB Curl (RP) 95 x 22
Forearm curl (RP) 115 x 14
9/8/16
Legs/Calf
Squat from pins (RP) 335 x 24
Calf raise on step (SS) 15 reps w 50 pounds each leg
9/12/16
Legs
Squat from pins (RP) 335 x 34 reps
100 BW calf raises
Been sick this week and missed a couple of days. I will only be able to hit everything once this week, but that’s better than nothing. It seems like I keep missing days due to different things and as a result, I haven’t had to have a deload week. So, maybe this is working out ok?
Back/Bis/Forearms
Paused shrug (RP) 245 x 23 reps
Pull ups +10 pounds (RP) x 19 reps
BB curl (RP) 95 x 23 reps
Forearm curl (RP) 115 x 15 reps
I hope you get to feeling better. It’s crazy how kids get back to school and the germs start cycling.
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9/15/16 PM workout
High incline BP (RP) 185 x 20
DB laterals (RP) 35 x 22
BB tri ext (RP) 125 x 19
Rear delt flys (SS) 10 x 30
I wish I had time to lift twice per day all the time. I love it when I can fit it in.
9/19/16
Squat from pins 355 x 18 reps
100 calf raises w body weight
9/20/16
High Incline BP (RP) 185 x 21 reps
DB laterals (RP) 35 x 24 reps
BB tri ext (RP) 125 x 22 reps
Rear delt flys (SS) 10s x 30
AM workout
Pull ups +10 pounds (RP) x 21
Paused shrugs (RP) 245 x 25
BB curl (RP) 95 x 24
Forearm curl (RP) 115 x 16
Going to try to do legs this evening to get caught up from missing yesterday.
9/27/16
Squat from pins (RP) 355 x 20
100 Body weight calf raises (SS)