7/25/16
CG Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 5
One Arm Extensions:
4 sets x 10 reps x 50
Rope Extensions:
4 sets x 20 reps x 100
Straight Bar PD:
4 sets x 25 reps x 125
DB Curls:
1 set x 10 reps x 40
3 sets x 10 reps x 50
Reverse DB Curls:
4 sets x 10 reps x 40
Rope Curls:
4 sets x 10 reps x 80
Treadmill:
20 minutes / 200 calories
That felt pretty good. I’m not a big fan of arm training, but it felt really good today.
Sun’s out, guns out. 
Yep, I’m not afraid to break out the muscle shirt either.
7/27/16
Reverse OHP:
45 x 10, 65 x 10, 95 x 5, 125 x 5, 155 x 5, 175 x 5
Bent Rows:
4 sets x 10 reps x 235
DB Front Raises:
4 sets x 10 reps x 55
Reverse Flies:
4 sets x 10 reps x 25
Seated Pulls:
4 sets x 10 reps x 260
Treadmill:
15 min. / 139 cal
I know 15 minutes of cardio is not much, but it is much more than zero. My goal is to stay with it until the meet in November.
7/30/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 320 x 1, 370 x 3, 345 x 4, 300 x 5
DB Press:
4 sets x 10 reps x 95
Svend Press:
4 sets x 50 reps x 3 plates (10s)
Push Ups:
4 sets x 20 reps
Treadmill:
15 minutes / 139 cal
Yesterday I came in and did a bunch of cardio, and assisted my daughter with her lifting. She had a tennis tournament in two weeks she is getting ready for.
Today was really good. I’m going to repeat this next bench day, since I needed a little boost on the third rep of 370. I’d like to be able to complete it clean.
Reads like pec’s back to normal.
Not 100% Biker, but I’m stubborn.
7/31/16
Tate Press:
4 sets x 10 reps x 50
Kickbacks:
4 sets x 12 reps x 35
One Arm Extensions:
4 sets x 10 reps x 40
Rope Push Down:
4 sets x 20 reps x 125
Rope Extensions:
4 sets x 20 reps x 100
Treadmill:
20 minutes / 192 calories
Just some triceps work today.
Maybe balance stubbornness with knowing you’ve got great lifting years ahead? Stay healthy.
Thanks, I’m trying to be careful. I’m doing rehab with ice, while training.
8/1/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 385 x 1, 475 x 1, 460 x 1, 385 x 3, 315 x 5
Laying Leg Curls:
4 sets x 10 reps x 135
I’m not very happy with today. I had plenty of energy, but everything felt really heavy. 385 felt like a ton. Each heavy set was a real struggle. Last week the bar flew off the floor. I’m pretty sure I’ll repeat this session next time to nail it.
Probably just a bit of kryptonite in the air.
I completely agree with this. I was stubborn and tried to push through my pec issue. Now I’m 4 weeks post pec tear. I’m still being stubborn trying to test the pec every 3 or 4 days to see if it is improved.
But it still isn’t functional in terms of benching decent numbers. I’m guessing I have another 4 weeks before I can really get back at it. Probably another 2 to 3 months getting back to where I was so at a minimum being too stubborn will likely cost me 4 or 5 months without any progress. Maybe more. As Biker says stay healthy.
That sucks Dave. I don’t think I have anything that serious. I’ve just been babying my pec. It’s been two weeks, and I’d say it’s about 90% now. All the same, take care of that thing.
8/4/16
Leg Press:
450 x 10
630 x 10
810 x 10
900 x 10
990 x 10
1080 x 10
450 x 20
Leg Extensions:
5 sets x 10 reps x 235
What a mixed up day. It’s my day off from work, but I had to go in for a few hours this morning. My plan was to go home, and hit the gym before my daughter’s tennis practice. I got home and she told me the coach moved things up a half hour. I changed real fast and jetted to the gym.
I wanted to squat, but there were six ladies (no joke) all using the squat rack. They seemed real nice, so they did not get my normal maddog stare. Since I had no time to spare, it was leg presses again. I find no realy glory in 1080, since it really is not hard to do. Still, I get a nice pump out of both legs.
I don’t find 1,080 all the hard either.
Six women all sharing the squat rack at the same time? Jesus.
The number looks impressive, and all 45s do as well. As we know though, squats are a whole different animal. You can’t replace squats. As for the women, I have no idea what they were doing. They were all doing squats, and then taking turns doing stuff on the floor.
8/5/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 325 x 1, 370 x 3, 345 x 4, 305 x 6, 230 x 10
Incline Flies:
4 sets x 10 reps x 50
Crossover:
4 sets x 10 reps x 50
I remain stuck at 370 x 3. Last week I needed a slight boost on the third rep. Today I needed one on the first rep. Once the first rep was completed, I was able to finish the next two with a real fight. At this point I think it is a mental block. I’ll go for it again next week.
8/8/16
BB Skull Crushers:
2 sets x 15 reps x 50
2 sets x 15 reps x 60
2 sets x 15 reps x 70
2 sets x 15 reps x 80
Kickbacks:
4 sets x 15 reps x 40
Straight Bar PD:
4 sets x 25 reps x 125
Reverse Rope Extensions:
4 sets x 15 reps x 100
I was short on time today, so I just got some triceps work in.
8/9/16
Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 1, 475 x 1, 445 x 1, 365 x 5
Rack Pulls:
315 x 5
405 x 3
455 x 1
500 x 1
Laying Leg Curls:
4 sets x 10 reps x 135
I had some good life in my legs and energy overall. I plan on pulling two more times this month, before meet prep mode begins.
Now for some RR. We’re taking the family out of town a few day. My wife and daughter have birthdays on back to back days. My daughter also has a tennis tournament over the weekend.
8/14/16
Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 325 x 2, 370 x 3, 345 x 4, 305 x 5, 225 x 10
Incline Flies:
4 sets x 10 reps x 55
Fly Machine:
4 sets x 12 reps x 220
Push Ups:
4 sets x 20 reps
We made it back home, and had a lot of fun.
Today went well, as I was finally able to make it past 370 x 3. I’m thinking of running a 2/2/2 for a few weeks.
Today a young guy came up to me and shook my hand. He said, " You inspire me. I want to be as strong as you when I get old." I’m not sure how to take that, but he was trying to be nice.
We are old. And this is a nice compliment even if it makes you sad.
Make you sad? Bull. I’d just wallow in, er rather appreciate, the validation.
My motto is never “too strong” (as long as you’re reasonably lean). Keep up the good work.
I know he was being nice. It just came out wrong on his part. It made me laugh.
8/17/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 365 x 5, 415 x 3, 465 x 2
Narrow Stance:
3 sets x 5 reps x 315
Leg Extensions:
4 sets x 10 reps x 235
I was finally able to hit the squat rack. I had to rush things, because we had to take my son to college. After a three and a half hour drive and four hours of moving in, here I sit at the hotel. It’s going to be sad when we leave tomorrow. He’s one of my best friends and sometimes training partner.