Happy Birthday!
Happy Birthday.
2/14/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 60
DB Side Raises:
4 sets x 10 reps x 45
BB Shrugs:
4 sets x 20 reps x 315
Here in Eastern Washington we’ve been getting our asses kicked with snow. I trained after work today. Following the workout I hit up the driveway with the snow blower yet again. We have a pretty long driveway. I would estimate 150 feet or so. I’ve never used the blower so much.
2/16/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1, 365 x 1, 430 x 1, 135 x 10
Stair Stepper:
25 minutes / 320 calories
Today was a max day. 430 was the most I have attempted raw. It was a struggle, and I got a slight bump at the bottom. I am going to count it, because it was a piss load of weight.
I’ll probably deload for the week after Monday, and just work cardio. Next weekend we are taking our daughter to Washington State University for an in-service. She will get a $1,000 a year scholarship for us going, so its well worth the weekend trip.
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Duh… great stuff boss…
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Thank you
2/17/19
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 435 x 1, 405 x 1, 315 x 10
Stiff Leg DL:
2 sets x 6 reps x 225
Treadmill:
20 minutes , 228 calories
I’m not happy with my deadlift right now. I think I need to mix things up and shock the body. My next deadlift workout will be four sets of 10.
After Monday I plan in deloading for a week. My left shoulder still hurts, so the week off will do it some good.
OG told me lots of ice helps…
I prefer a wet heating pad; really makes heat sink in.
Thanks. I’ll probably do both. It was getting better before I trained back and shoulders last week, but I knew that was going to happen.
2/18/18
Biceps Gauntlet
Concentration Curls:
4 sets x 10 reps x 40
Reverse DB Curls:
4 sets x 10 reps 35
Cable Curls:
4 sets x 15 reps x 80
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
D-Bar Press Down:
4 sets x 10 reps x 50
Kickbacks:
4 sets x 10 reps x 45
Treadmill:
10 minutes / 98 calories
With the holiday off it was nice to see all of my old buddies again. I’ll now begin a one week deload, and hit up some cardio along the way.
2/26/19
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
One Arm Extensions:
4 sets x 10 reps x 40
Kickouts:
4 sets x 15 reps x 35
Straight Bar Push-Downs:
1 sets x 100 reps x 50
Poundstone Curls:
100
Concentration Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 12 reps x 35
Back at it with a week off for deload. My shoulder feels a little better. We had a good trip to Washington State University with our daughter. She’s really excited for college in the fall.
2/27/19
Kroc Rows:
4 sets x 10 reps x 145
DB Front Raises:
4 sets x 10 reps x 65
DB Side Raises:
4 sets x 10 reps x 45
BB Shrugs:
4 sets x 20 reps x 315
Hammer Strength Seated Pulls:
4 sets x 10 reps x 190
Just enough to make it feel like I did something.
3/2/19
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 3, 315 x 3, 315 x 3, 225 x 10
Treadmill:
15 minutes / 173 calories
That was pretty easy. This is the first week of 3 x 3. I just finished a couple months of 5 x 5.
My new issue is a new gym just opened in the area. It’s supposed to be more hardcore. About half of my crew has already crossed over. I’ve been a member of my current gym since it opened 16 years ago. I think I will tour the new one today. If I sign up I’ll try to keep my membership to both.
3/3/19
Leg Extensions:
4 sets x 15 reps x 170
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 365 x 3, 405 x 2, 315 x 10
Today was a perfect example of why I need to find a new gym. I had to keep myself busy with leg extensions while the one area to deadlift was being used.
Once I got started I had no plan. I just pulled light to work on speed.
For cardio today I am going to shovel snow on the tennis courts at my daughter’s school. They have not been able to practice due to all the damn snow we have been getting. I am hopeful other parents will show up. The last time this happened, it was just me.
3/5/19
DB Curls:
4 sets x 10 reps x 55
Concentration Curls:
4 sets x 10 reps x 45
Reverse DB Curls:
4 sets x 12 reps x 35
Cable Curls:
4 sets x 15 reps x 85
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
D-Bar Pressdown:
4 sets x 10 reps x 50
Straight Bar Pressdown:
1 sets x 100 reps
Stair Stepper
10 minutes / 100 calories
Anything more on the hard core gym?
The wife and I are going to check it out after work Friday.
Wife accompanying you to a hardcore gym.
Might consider arriving on motorcycle in a tank top, using a killer grip handshake, all after about l0 handstand pushups.
Good wife protection and owners might offer some free months.
Well she’s not very hardcore, so we’ll see.
3/7/19
Kroc Rows:
2 sets x 10 reps x 145
2 sets x 10 reps x 150
DB Front Raises:
4 sets x 10 reps x 65
DB Side Raises:
4 sets x 10 reps x 40
Hammer Strength Shoulder Press:
4 sets x 12 reps x 110
Still at the old gym. It was really crowded, so I got in and got out.