Hope Thanksgiving was good for you and your family. Looks like you have bounced back nicely from the meet.
Anyway Biker asked so there are a few photos. I know the medals are upside down, but you all have seen almost 75% of my computer skills.
11/29/16
Deficit Deads:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 5, 330 x 5, 315 x 5
Laying Leg Curls:
4 sets x 10 reps x 125
My back really did not need that, but I was feeling the need. Things were a little sluggish as well. One of those days you have to make it trough.
Apologies for being so late… Congrats on the 402!
Maybe display those medals on your desk or office wall at work?
I sure would.
Nice work, Crippler. I love the photos:)
Awesome. A Podium of One !! Cool man, great work.
Thank you all. The work continues.
12/2/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 370 x 3, 410 x 3, 430 x 3, 320 x 10
Leg Extensions:
4 sets x 10 reps x 175
As of yesterday I was not sure about squats today. I still had spasms in my back as I hobbled around my desk and car at work. It felt better today, so I gave it a shot.
Strong squats. Hope your back is feeling good.
I can’t touch your squats buddy.
12/3/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 2, 320 x 2, 340 x 2, 260 x 5
Crossover:
4 sets x 10 reps x 50
DB Floor Presses:
4 sets x 20 reps x 40
Push Ups:
4 sets x 35 reps
Treadmill:
15 minutes / 139 calories
Things were a little sluggish at first, then I got more energy. I have never tried dumbbell floor presses, so I went pretty light with a weight I was sure would be no problem.
12/4/16
Tate Press:
4 sets x 15 reps x 40
One Arm Extensions:
4 sets x 15 reps x 40
Kickbacks:
4 sets x 15 reps x 40
Cable Extensions:
4 sets x 15 reps x 95
Poundstone Curls:
60
45
DB Curls:
4 sets x 10 reps x 50
Cable Curls:
4 sets x 10 reps x 80
Treadmill:
20 minutes / 238 calories
I trained pretty fast today, with very little time between sets.
That’s strong cardio.
I’m not sure how strong it was, but I am trying to train at a faster pace.
12/7/17
Kroc Rows:
4 sets x 10 reps x 125
OHP:
115 x 5, 125 x 5, 135 x 5, 155 x 5
DB Front Raises:
4 sets x 10 reps x 50
Reverse Lat Pulls:
4 sets x 10 reps x 100
Treadmill:
15 minutes / 148 calories
I continued to try to keep the rest between sets very short. I am averaging 30 to 45 seconds. I think I want to keep doing this on shoulder and arm days.
12/8/16
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 280 x 2, 325 x 2, 345 x 2, 265 x 4, 225 x 5
Incline Flies:
4 sets x 10 reps x 45
DB Floor Press:
4 sets x 20 reps x 50
Push Ups:
4 sets x 40 reps
Treadmill:
25 minutes / 279 calories
Ok strong man, maybe time for some handstand pushups? Bet you’ll find them fun.
I stood on my head against a door as a kid for a health problem, and I eventually moved to these.
The easy way for me (at 6’, 245) to do them is to start on floor at top of pushup position with bare feet touching a closed door. Then using hands and feet, “walk” yourself backwards up the door while keeping arms in outstretched position throughout so that you are in a handstand position when you become fully upright against door. In handstand position your face is close to door and only your toes are touching door. Just getting into position is an exercise, maybe try that awhile until comfortable. In handstand position do short increments up/down initially, eventually working into touching floor with head. I don’t bend my neck and touch my nose to floor, I look at door throughout. I put a pad under my head, guess I’m a woose.
Think of them as upside down pullups, and, an above average bodyweight gym. Do those as part of your yesterday’s workout and in awhile you’ll outgrow your coats. Good accessory OHP work.
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1 Like
Ok, you may have talked me into it.
12/12/16
Deficit Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 3, 335 x 5, 325 x 5
Rack Pulls:
315 x 5, 365 x 5, 405 x 5, 455 x 5
Laying Leg Curls:
4 sets x 10 reps x 130
Good. They’re great for shoulders.
We’ll see. I have a spot in my man cave upstairs, where I am going to give it a try.
12/13/16
Tate Press:
4 sets x 10 reps x 50
Two Arm Extensions:
4 sets x 10 reps x 85
Push Downs:
4 sets x 15 reps x 125
Cable Extensions:
4 sets x 15 reps x 100
Poundstone Curls:
70
45
DB Curls:
4 sets x 10 reps x 55
Cable Curls:
4 sets x 10 reps x 100
Treadmill:
15 minutes / 136 calories
12/16/16
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 375 x 3, 415 x 3, 435 x 3, 335 x 10
Leg Extensions:
4 sets x 10 reps x 180
From there I went home and moved snow around in the driveway.