I think so. I’ve taken the week off from them, because my shoulders were really hurting.
12/21/23
OHP:
4/5/135
Shoulder Press Machine:
4/10/110
Hammer Strength Low Row:
4/10/4 plates
Hammer Strength High Row:
4/10/3 plates
Front Pulldown Machine:
4/10/110
That was a fast one. I got a lot done in 45 minutes.
3 Likes
12/22/23
Biceps Gauntlet
EZ Bar Curls:
4/10/100
Preacher Curls:
4/10/90
Cable Curls:
4/10/190
Pulldowns:
10/10/various (no rest between sets)
Cable Extensions:
4/10/150
Pressdowns:
4/25/190
Hammer Strength Extensions:
4/25/50
Pulldowns:
1/100/150
Heavy Bag:
3 - 3 minute rounds
I’m off work for the next five days. I might as well hit it hard, because I’m probably going do some terrible things to my body during that time as well.
I’ve grown addicted to the heavy bag. I find it to be great cardio.
3 Likes
12/23/23
Bench:
10/225
9/230
8/235
7/240
6/245
5/250
4/255
3/260
2/265
1/270
1/275
1/295
1/315
None of my guys were there this morning, so it was a perfect chance to go lighter and somewhat rest my shoulders. I should have stopped at 275, but I was still feeling good. I was suprised how light 315 felt after all the previous sets and reps.
3 Likes
Lighter. Keep up the good work.
Merry Christmas to you and your family.
1 Like
Merry Christmas Cripp!
1 Like
Merry Christmas
Merry Christmas, CL
1 Like
12/24/23
Deadlift:
1/315
1/335
5/365
5/345
5/325
Deficit DL (45 seconds between reps):
4/330
DL Against Band:
5/325
Belt Squats:
4/10/360
Kettle Ball Stiff Leg DL:
4/10/80 in each hand
I got the pre-Christmas work in.
3 Likes
12/25/23
Treadmill:
25 minutes
Superset:
Leg Press Machine Calf Raises: 4/25/400
BW Standing Calf Raises: 4./25
Crunch Machine:
4/25/150
Heavy Bag:
3 - 3 minute rounds
Yesterday I gained three pounds and I still have tonight to go, so I had to get it done. I had breakfast with the family, took a nap, and then worked out.
Merry Christmas to all my T- Nation peeps!
4 Likes
Merry Christmas!
1 Like
12/26/23
OHP:
4/5/135
Pendlay Rows:
4/10/205
Hammer Strength Shoulder Press Machine:
4/10/110
Seated Pulls:
4/10/240
DB Front Raises:
4/10/50
Reverse Flies:
4/10/110
Heavy Bag:
3 - 3 minute rounds
I’m liking my two-day work week. According to my retirement app I’m down to two years, one month, 22 days and 11 hours, but who’s counting.
3 Likes
12/27/23
Prowler Push:
10/+100/100 yards
Prowler Pull:
2/+200/100 yards
Backwards Prowler Pull:
2/+100/100 yards
I’m still dealing with a left knee sprain. I picked up the sandbag, but that was a no go. I kept a compression brace on it all day at work. I also wore my knee sleeves while pushing and pulling. I had no issues.
3 Likes
12/29/23
Biceps Gauntlet
Concentration Curls:
4/10/50
Preacher Curls:
4/10/100
Cable Curls:
4/10/190
Pulldowns:
10/10/various (no rest between sets)
Pressdowns:
4/25/200
Kickbacks:
4/25/30
Hammer Strength Extensions:
4/25/60
Poundstone Curls:
100
Heavy Bag:
3 - 3 minute rounds
The bag was a real struggle today. I wanted to call it after the first round. I’m glad I pressed on, because it felt great when I was done. I need to add a fourth round at some point.
3 Likes
12/30/23
Bench:
3/225
2/245
1/275
1/315
3/355
1/325
3/305
4/285
5/255
10/225
Hammer Strength Decline Machine:
4/10/70
Push-Ups:
100
I finally hit 355 for three reps. Onto 360 next week.
4 Likes
Excellent!
1 Like
Thanks. It feels good after hitting the wall so many weeks in a row.
1 Like
12/31/23
V-Squats:
10/360
10/360
10/450
10/540
10/630
Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/520
Hack Squats:
2/10/180 / Narrow Stance - 2/10/180
Laying Curls:
4/10/100
One Leg Extensions:
4/10/110
Abductor Machine:
4/10/200
Adductor Machine:
4/10/200
Heavy Bag:
3 - 3 minutes rounds
My left knee was feeling pretty good until. No one accused me of being smart with this stuff. Still, it was worth it. It all felt pretty good. The depth of the 520 belt squat was not too deep, but I felt the need.
3 Likes
^agree
I’ve been out awhile- you’re really getting after it here.
Great to see the heavy bag work too. Kudos for getting into something fresh and challenging, it’s such a great workout.
1 Like