Yay for your daughters!
12/17/13
Bench
Ramp to max of 265lb
Clusters w 230lb
5 reps
4 reps
4 reps
Hard 5 w 195lb
CGBP 3x15x135lb
Standing OH Tri ext 3x15x50lb
Leg Ext 4x12
Leg Curl 4x12
Calf raises w 135 for 100 total reps
Pressed for time this evening. In and out in less than 30 minutes. Not as good as squatting but hey my legs are pumped so it’s better than nothing.
Push Press
Ramp to 195
3x3x175
3x5x155
Face pulls
3x12x65
Tricep push downs
4x12x95
Rotator cuff stuff
100 sit ups
My Christmas-mania-marathon begins tonight. I may not be around for a few days. So, I want to wish everyone a merry Christmas. Love your families and make some memories for the future next week.
My foxy wife got me a power cage for Christmas. She is so awesome.
And you just to go and unwrap it before Christmas and find out what it was . . .
[quote]cavalier wrote:
And you just to go and unwrap it before Christmas and find out what it was . . .[/quote]
We’ll…you know. Actually the UPS lady shows up with it while I was home. I had it put together when my lady got home. I used it this morning and did some BP off of pins. First time doing that. It was nice. We normally start giving each other our gifts early anyway. I already gave her most of hers. Merry Christmas Cav.
Thought I was going to have to take a few days off. Not so much. I managed to get in some late night work while Santa was waiting for the kids to go to sleep.
SGHP
Ramp to 245
3x3x225
5x5x185
Rested long enough to strip off some weight and then did one set of shrugs w 135 for 36 reps.
DB preacher curls 3x10x25s
I have been doing SGHP using 5 gal buckets as blocks after I saw someone doing it in a video on here. I have been using the same buckets for several months and I am amazed that they have held up. I never knew a plastic bucket could take such a beating. Anyway…
Now that I have a good set up with the new power cage I am going to give IBB a try. I know it is older (2010) but I have spent the past couple of days looking at old posts regarding peoples progress on it. Some liked it, some didn’t. We shall see. I am going to go through it at least once, maybe twice, and evaluate from there. I am going to be logging over there while I do it if you still can.
As 2014 approaches, I have reached one goal that I had set for myself. I benched over 250 the week of Halloween. My goal was 250 by Christmas. I then re-set my goal at 300 by New Years day and I am not going to get that. The last time I did flat bench I hit 265. I might have 270 or 275 in me. 300 will get here sooner or later. I am in better shape than I was at this time last year. As a 42 year old guy with a bunch of kids and a desk job, I can’t ask for much more than that.
Hope everyone has a Happy New Year.
Ok then…I will just continue my log over here:
IBB
Monday Shoulder Specialization
Top Half Seated OHP from Pins
155x3
175x3
185x3
Hi Incline BP
135x3
145x3
155x3
165x3
175x3
185x3
195x3
Push Press
135x1
135x3
155x1
155x3
175x1
175x3
135 max reps x9
Hanging Leg Raises 3x20
Drank a 20 oz creatine/Gatorade mixture while lifting.
Had a 30g protein shake before and after lifting.
No other supplements today. No idea what my carb/protein was today. I am going to start keeping up with it again tomorrow.
[quote]OldOgre wrote:
My foxy wife got me a power cage for Christmas. She is so awesome.[/quote]
Congrats!
Fat Gripz are a great lifting tool. The gripz work you hands and forearms more than if you used just the bar and I find my triceps getting more work. Another excellent aspect of the Fat Gripz is that using them changes the emphasis slightly for the exercise performed and works the targeted muscles more intensely.
For variation without changing the movement or ROM of your bench or overhead press the gripz allow you to work harder for bigger gains when you just use the bar alone. Stronger grip, stronger forearms, and slightly stronger pressing are the reasons I really like Fat Gripz. Happy New Year!
[quote]gorillavanilla wrote:
Fat Gripz are a great lifting tool. The gripz work you hands and forearms more than if you used just the bar and I find my triceps getting more work. Another excellent aspect of the Fat Gripz is that using them changes the emphasis slightly for the exercise performed and works the targeted muscles more intensely.
For variation without changing the movement or ROM of your bench or overhead press the gripz allow you to work harder for bigger gains when you just use the bar alone. Stronger grip, stronger forearms, and slightly stronger pressing are the reasons I really like Fat Gripz. Happy New Year![/quote]
Thanks. I like getting info from accomplished people who use products rather than from advertisements.
Yesterday was my first day of the IBB shoulder specialization work. It didn’t seem like I was doing much at the time but I am a little sore today.
Last place I was at they had thick barbells, thick pulldown bars, thick rope for tri ext, thick everything. Certainly makes the regular stuff seem easy when you go back.
Day 2 IBB Shoulder specialization
A1 Hack Squat 3x3x225, 225x10
A2 Leg Curls 50x3, 70x3, 70x3, 70x9
B1 low incline BP from pins 155x1, 155x3, 185x1, 185x3, 185x10
B2 seated row 100x3, 120x3, 130x3, 130x11
C1 Tri ext from pins 65x3, 75x3, 85x3, 85x7
C2 Preacher curl 45x3, 55x3, 65x3, 65x12
3x20 sit ups on an exercise ball
I had 30g protein before and after lifting.
While lifting I had 8g creatine blend.
Took 1/2 dextrose tablet at beginning of workout and the other 1/2 at the midway point. I think they are 4g tablets. My creatine brand also has some dextrose in it but no idea how much.
So far so good after 2 days. I am just a little too light with some of my weights and a little too heavy with some.
I actually got to sleep in today. Didn’t get out of bed until 9:45. Built a big fire, made some coffee, just sat there for a while. Pondered how blessed I have been in this life. Speaking of a blessing…I just polished off 2 big NY strips and some wild rice. Getting geared up for lifting later. Today was a good day.
Day 3 Shoulder Specialization on IBB
A1-Seated OHP Top Half from pins 7x2x175
A2-DB lateral raise 7x2x35
B1-Push Press 7x2x155
B2-DB front raise 7x2x25
C1- SGHP 7x2x185
C2-Low pull 7x2x185
D1-Upright rows 7x2x95
D2-Face pulls 7x2x100
My shoulders feel incredible. I am really enjoying this program so far. I improvised a bit today due to equipment restraints. I didn’t do the super sets exactly as they appear in the program. I had to break them into super sets of 2 lifts instead of three.
It may be in my mind, but I think the dextrose tablets are making a difference. I took a whole one immediately prior to lifting and one half way through.
How are the dextrose tablets helping you? Do you have more energy, more pump, stronger? Please elaborate.