Tues 2/23
Back (Part II) and backside of legs
Cable Lat P/D: something x 15, x15, x10, x10, 220?x8
Chest supported T-Bar:
1p x 15,
2p x 15,
3p x10,
4p x 8,
5p x 5, x5,
3p+25 x 10
Seated Cable Low Row:
180x15
210x15
240x12
270x10
Chest suppt Rear delt fly (dumbbells):
30x12
35x12
40x10, x10
Leg Curls: Something x 15, x14, x10, x10
Seated Calf raise: 2 plates 70 reps rest/pause
Planned off tomorrow and Thurs for biz
training is looking large nice work.
are you guys getting excited for the new one yet??
Huge numbers Steely. Great work.
LtL
Wed, Thurs, Friday - OFF (traveling for biz). Was supposed to be back Friday, but high winds in New England caused a series of cancellations. That sucked.
Saturday: ARMS
w/u, light db OH extensions
Rev. Grip Smith Presses:
1pps x 15
2pps x 10
“”+50 x10
3pps x 9
O.H. Cable Rope Extensions:
90x15
120x15
150x12
180x10 (I think that’s a wt/rep PR on this movement)
EZ Sk Crushers:
bar+40 x 12
70x10
90x10
100x6 + 4 r/p
BB Curl: bar x 15, 65x12, 95x10, 105x6
DB Curl: 40x10, 50x10, 60x3 + 55x3
Rec Bike: 25 min @ L10
Traveling SUCKED. I was SO FREAKING HUNGRY for 3 days. Traveled all day Wed. Had an OK breakfast, a few RTD protein shakes, trail mix, and protein bars, but didn’t eat dinner until about 10pm (walnut/gorgonzola stuffed chicken).
Thurs: IHOP Colorado Omellette, protein bars, a piece of deli roast beef from a sandwich catered lunch, a quarter pounder, another quarter pounder a few hours later (no bun either one).
Then, at 9pm my flight was cancelled, so had to spend the night in a hotel again.
Friday AM: small omellette in the airport, more protein bars and peanuts. Had to fly into Boston because I couldn’t get a flight into Maine, then had to drive 3 hours home. Ate dinner at IHOP. Pregnant wife was NOT happy she had to drive to boston to pick me up.
I can usually make do on the road, but everything was packed together so poor eating and no workout. I could argue that the rest did me good, but I feel like I ate like shit, certainly not enough. That doesn’t do anyone ANY good.
Next week, back to normal, then travelling the rest of March! Planning ahead now…
Sun - Legs
w/u in leg press (1-3 plates per side), BW walking lunges, BW squats
Calf raises in LP:
3pps x 50 r/p
6pps x 15 + 15 + 10 (little longer rests than 10s r/p)
Leg Press:
7pps x 15 + 10
8pps x 10 + 4
4pps x 20
Leg Extension:
(2 Leg): 150x20
(1 Leg):
100 x 15
120 x 12
140 x 9 + 3
Sunday is usually my back day but had to take the kid to a friend’s B-day party, so I only had a small window of time and tried to make the best of it. No squats. This month may throw off my squat and rackpull 531 cycle. I think I can salvage the bench, though.
Legs are toast this morning.
Did you guys get the kind of damage from this past storm we did in NH? I lost power for almost three days. Getting a big generator installed. Screw these multiday power outages we’ve been getting.
[quote]ecogenx wrote:
Did you guys get the kind of damage from this past storm we did in NH? I lost power for almost three days. Getting a big generator installed. Screw these multiday power outages we’ve been getting.[/quote]
Apparently the whole state was out except the area around the capitol (where I happen to live). My Thursday flight was cancelled because of high wind gusts throughout New England. I opted for a Friday flight to Boston instead of Maine and my wife said there was no power all throughout the turnpike in southern maine, NH, and a lot of Mass to the airport!
We lost our power last night for a few hours becuase a transformer across teh river blew up. I think there have been lots of sporadic outages as the crews repair circuits.
Nice leg work. I’ll bet your calves are screaming unless they are conditioned for that kind of abuse. I’ve changed from doing calves on LP to a Smith Rack that allows me to stand up and use an aerobic step. Seems to hit them harder.
You’re on the internet, so at least you’re still on the grid. Good luck out there with the weather.
OP - The Blackberry, the bane of my existence keeps me always on the network! (I hate the damn thing)
MON: BENCH
w/u, scaps, light db extensions, bw squats, arm circles, hokey-pokey
531 C3W1 (fives)
bar x something
135 x something
(GOAL ) ACTUAL
(210x5) 210x5
(240x5) 240x5
(275x5) 275x7 (wanted 10 dammit!)
CGBP (to half-foam):
235x10
315x2
275x7 (finger spot last rep past 1/2 way)
245x10
225x15 (complete failure on 16)
DB Inc. Press:
85x12
110x5
110x4
Attempted 80 and shoulder felt funny so terminated set and stretched chest/shoulders/tris.
Tired-- G’night.
Off today. Nasty head cold.
Went to bed last night with a runny nose, woke up with sinuses caulked. Food and protein shake are making me nauseous, but I managed to get down several pieces of toast, some cereal, some lentil soup, and one shake (barely kept it down).
Been sipping my “EAA” grape drink all day, so steady albeit low quantity of amino acids.
Nice benchin’, Steely. Hope you recover quickly. Tis the season…
Thanks LS – took off yesterday, too. Just couldn’t breathe and felt like someone was trying to push my eyeballs out from the inside…
Today - BACK
Chest Suppt T-Bar Row: 1px12, 2px15, 3px12, 4px10, 5px5, 3px6
Lat P/D: ramped something x 12-10, 210x10 top
Cable low row: 180x10, stop
BB SLDL: bar x 10, 135x8, 225x5, stop
Done. Still feel like crap. My low back/hamstrings are all kind of tight from sitting/laying/sleeping around the house for two days. Need to get back into the groove before travel next week. March is going to be a relative bust. Travel all next week and at least one other week this month.
Friday: Shoulders
Smith Mach. BTN Seated Press:
1pps x 12
1pps+50 x 10
2pps x 5, x5
1pps+50 x 12
DB (H.I.) Press:
65x12
90x12
100x8
DB Lat Raise
25x15
40x10
55x10
Sm. Mach. 1-Arm Shrug:
1pps x 30
2pps x 15
15 Min Rec. Bike
Feeling a bit better. Still can’t breath 100% and low energy, but went anyway.
No PR’s or even par workout, but managed to work up a sweat and get some good reps in. Getting better.
Hell, any workout is good when your sick.
Sat: Triceps @ “Y”
w/u (YTWL, arm circles, light db extensions, etc)
Dips: BW x 12, 13, 13, 10
Smith Mach. Rev. Grip Press:
1pps x 12
2pps x 15
3pps x 7 (wt+rep PR)
3pps+20 x 4 (" ")
3pps x 4
Triceps Bar Floor Deadstop Extensions
50x12
70x15
100x5 + 10 CG presses
Dip Machine: Something lightish x 20
1arm OH DB Extension: 35x10, 40x10, 50x2, 40x8
*intermittent Pullups BWx3, 2, 1
Broomstick stretches and dislocates.
Not bad. Smith Rev presses felt great today. I really felt them on the heavier sets.
Sun: Legzzzz
w/u
Leg Extensions:
2-Leg w/u: 150x12, 200x12 (stack)
1-Leg: 110x15, 130x12, 150x10, 160x10+4 r/p
2-Leg finisher: 160x15 (hold extra at top
SLDL (mid-shin): 135x10, 225x10, 315x6, 365x5
Leg Prss:
4pps x 15
6pps x 15
8pps x 12
10pps x 10 (rep PR) (1050#)
7pps x 12
Calf raise in LP: 6pps x 12, 7pps x 12 + 4 + 2 r/p
25 Min. Rec Bike @ L10
Great work! The leg presses look brutal.
On planes all day!! Fekkin’ STARVING!! ARRRRGGGGGGGGGHHHHH!
Traveling’s a biatch. Poisonous food and pathogens everywhere. Good job hangin’ tough.
[quote]SteelyD wrote:
On planes all day!! Fekkin’ STARVING!! ARRRRGGGGGGGGGHHHHH![/quote]
The way you eat I figure bout 100 packs of these should hold you over.