12/7/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 2
Speed Sets (90 second rest):
5 sets x 3 reps x 305
Assistance Work (90 seconds rest):
Stiff Leg DL:
3 sets x 8 reps x 225
Bent Rows:
3 sets x 8 reps x 165
Leg Curls:
3 sets x 8 reps x 115
Underhand Lat Pulls:
3 sets x 8 reps x 115
Treadmill:
10 minutes / 73 calories
12/8/19
OHP:
4 sets x 5 reps x 135
BB Shrugs:
4 sets x 5 reps x 405
DB Front Raises:
4 sets x 10 reps x 55
Reverse Flies:
4 sets x 10 reps x 30
Hammer Strength High Row:
4 sets x 10 reps x 3 plates
Treadmill:
20 minutes / 207 calories
12/9/19
Close Grip Bench:
4 sets x 20 reps x 135
Kickouts:
4 sets x 20 reps x 35
Tate Press:
4 sets x 20 reps x 30
Kickbacks:
4 sets x 10 reps x 40
Straight Bar PD:
4 sets x 20 reps x 100
One Arm PD:
4 sets x 20 reps x 50
Exercise Bike
10 minutes
The only goal for today was to stretch out the triceps.
I’ve been off from work last week and now this week. My wife had surgery last week. The gym is my getaway. I’ve been trying to think of different ways to work, since I have more days to play with.
We are wishing for a quick recovery for Mrs. Crippler
^agree
Thank you. I should be able to return to work next week. She’s off for another five. Thus far, I’ve been a house husband. Luckily both kids will be home from school next week.
We’re all good though. Thank you again.
12/9/19 PM
Boot Camp
It was extra brutal tonight. With not working this week, I was able to lift in the morning and boot camp at night.
12/10/19
Front Squats:
2 sets x 10 reps x 135
2 sets x 10 reps x 185
1 set x 5 reps x 230
1 set x 5 reps x 250
Zerchers:
230 x 5
250 x 4
280 x 3
320 x 1
Leg Extensions:
4 sets x 10 reps x 195
Treadmill:
15 minutes / 153 calories
Nothing better than squats and zerchers on a big gas day.
I’ll hit boot camp again tonight. It is the last one of the week, since the building is being used for other things.
12/10/19 PM
Boot Camp:
It was all cardio and core. This was the last one of the week and the last one of this session.
12/11/19
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 15 reps x 30
Biceps Blasters:
4 sets X 40
Cable Curls:
4 sets x 20 reps x 65
Treadmill:
15 minutes / 143 calories
12/12/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 285 x 1, 325 x 1, 400 x 1, 245 x 8
Treadmill:
15 minutes / 151 calories
325 flew off my chest, and 400 felt real strong. I need to take a deload on bench next week. It has been a while, and my shoulders really hurt.
I’m taking off tomorrow to pick up my daughter from college for the holiday. I am taking my uncle with me. It should be a great trip. He was always like a second father growing up and he has never been to WSU. Plus he is full of stories to keep me going for the three and a half hour drive.
400 felt real strong.
Great, and after all that boot camp stuff.
Thanks. I really need that deload though.
12/14/19
135 x 10, 185 x 5, 225 x 3, 275 x 1, 325 x 3, 325 x 3, 325 x 3
Speed Sets (90 second rest):
3 sets x 3 reps x 255
Assistance Work (90 second rest):
Power Shrugs:
3 sets x 5 reps x 235
Stiff Leg DL:
3 sets x 5 reps x 235
Bent Rows:
3 sets x 5 reps x 175
Leg Curls:
3 sets x 5 reps x 125
Underhand Lat Pulls:
3 sets x 5 reps x 124
12/17/19
Reverse OHP:
4 sets x 5 reps x 135
BB Shrugs:
2 sets x 10 reps x 405
2 sets x 10 reps x 455
Face Pulls:
4 sets x 20 reps x 115
Machine Seated Pull:
4 sets x 10 reps x 235
12/19/19
Biceps Gauntlet
Hammer Curls:
4 sets x 10 reps x 55
Concentration Curls:
4 sets x 10 reps x 45
Cable Curls:
4 sets x 10 reps x 85
Pulldowns:
10 sets x 10 rep x various (no rest)
Cable Extensions:
4 sets x 10 reps x 115
Tate Press:
4 sets x 15 reps x 35
Kickbacks:
4 sets x 10 reps x 40
12/21/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
One Board:
275 x 1
315 x 1
405 x 1
Chest:
245 x 9
Incline Flies:
4 sets x 15 reps x 40
Hammer Strength Chest Press:
2 sets x 10 rep x 2 plates
1 set x 50 reps x 1 plate
1 set x 40 reps x 1 plate
Ok, I did not deload. I felt the needs to lift heavy. Next week I will deload for sure.
On a side note, my buddy and I watched a lady smoking a cig before walking into the gym. I love it…
12/22/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 345 x 2
Speed Sets (60 second rest):
3 sets x 3 reps x 285
Assistance Work (60-90 second rest):
Power Shrugs:
3 sets x 5 reps x 255
Stiff Leg DL:
3 sets x 5 reps x 240
Bent Rows:
3 sets x 5 reps x 185
Underhand Lat Pulls:
3 sets x 5 reps x 110
12/23/19
OHP:
4 sets x 5 reps x 135
DB Side Raises:
4 sets x 10 reps x 40
Face Pulls:
4 sets x 20 reps x 120
Hammer Strength High Row:
4 sets x 10 reps x 100
Not much going on today.
Merry Christmas T-Nation!
Thanks Crippler. Merry Christmas and Happy New Year to you and your family.