[quote]SteelyD wrote:
[quote]Elaikases wrote:
Realized my problem. I need to add bourbon and beer to my routine, that would motivate me.[/quote]
I was SOOOOOO close to buying a six of Shipyard Chameberlain Pale Ale this weekend, but I ended up not. When I go to Denmark for work in a couple weeks, I think I’m going to make up for my dry spell…[/quote]
Dry spell? My dry spell has been almost 10yrs now.
Tue: Squat/Legs
Squat:
135x15
225x15
315x15 (Rep PR)
405x3 (lol)
Leg Extension:
ramped wts: x12, x10, x10, x7
Leg Curls:
ramped wts: x12, x10, x10, x6
Calves in LP:
(toes in x15, toes out x12, toes close x10) x 3
Done. Short, sweet, no energy, heat is killing me, blah, blah, cry, whine, boo hoo.
Wed: Shoulders
Smith BTN Press: 4 sets, top 2 plates per side x 9
Smith HI Press: 4 sets, top 2 pps + 10 x 8
DB Hi-Incline Press: 70x10, 100x10, 110x5
Cutler DB Lat Raise: 4 sets, top 65x8+2 + 40x10
Rev. Pec Dec (R.Delts): 4 sets x 12-10
Rev. Inc. DB Flye (R.Delts): 3 sets, top 40x8
DB Front Raise: 3 sets, top 45x10 (neutral to almost palms up motion)
Cable behind back raises: VERY light x 20, x15
BB Shrugs: 135x20, 225x20, 315x10, 405x10, 495x10*, 505x5*, x5*, x5*, 455x10, x6 (* some hitched)
Lightish weights VERY high volume day.
Thurs: Arms
Had to go early because of schedule.
1Arm DB OH ext: 4 sets, top 50x6
Cable Curls (with lat p/d attachment)
5 sets, 4th set max 115x9
Dip: BWx5, x5 (lol.) Didn’t feel right today, so moved on to
SmithCGBP: 4 sets, top 3pps x 6
EZBar PCurl: 4 sets, top 117x5, x5 (PR)
EZBar Scull Crusher: 3 sets, top 117x6
Denmark is an excellent place to end a dry spell. I’m there and just might trow back a couple to celebrate myself tomorrow.
Where are you going if you don’t mind me asking?
[quote]Schmidt wrote:
Denmark is an excellent place to end a dry spell. I’m there and just might trow back a couple to celebrate myself tomorrow.
Where are you going if you don’t mind me asking?[/quote]
Thanks Schmidt!
Copenhagen.
Apparently I’ll be drinking a lot of beer and eating a lot of fish.
Fri: AM Cardio. Took daughter to a local waterpark/theme park. Walked around all day hungry and thirsty. Had a hamburger, turkey sammich, and some kind of nasty “chicken” wrap and a lemon smoothy. Managed to get a steak/rice in for b’fast before we left and a couple 3 scoop shakes, but otherwise hungry until I got home and got some more food in.
Sunburned shoulders are a BITCH to sleep on. OUchy.
Sat: Off. Tried to rest/recover/eat/sleep. Did I mention sunburned shoulders are a BITCH to sleep on?
Sun: Rack/Back/Misc
Rack Pulls:
w/u
225x10
335x5
390x5
440x7+1
Trap Bar shrugs:
225x10
315x10
405x10
510x5, x5, x5
455x10, x4
Cable Lat p/d (close grip):
x15
x10
x10
x9
240? x6 (I don’t really keep track of these, but I should)
Chest Supt T-Bar:
2p x 12
3p x 12
3p+25 x 10
4p x 10, x6
1 arm DB Row:
110x15
140x15
160x12 (straps)
Lat Delt Machine:
140x15
Stack+45 x 12
stack+55 x 10
stack+60 x 7
Short BB Curls:
30(bar) x 20
80 x 12
100 x 10, x8, x7* (1.5 reps)
80 x 6
bar x 12
Food.
Might want to triple the food intake after that one. Damn! That is a LOT of work. Great, great job, Steely.
Mon: National Bench Across the World Day
w/u
225x5
260x5
295x5 (fail 6 couple inches above midway-- not real happy with that number)
275x6 (fail 7 " ")
275x6
255x9
Inc. Bench (partials, no lockout)
135x20
225x9
245x6
DB Bench:
120x5, x4
DB Flyes:
x10, x8, x8, top 45x8
1 Arm Cable fly (upward):
x20, x15, x12, top 60x12
Flat attache Triceps Cable P/D:
x20, x12, top = stack (197.5)x10, x10
Stretchypoo
[quote]SteelyD wrote:
Mon: National Bench Across the World Day
w/u
225x5
260x5
295x5 (fail 6 couple inches above midway-- not real happy with that number)
275x6 (fail 7 " ")
275x6
255x9
Inc. Bench (partials, no lockout)
135x20
225x9
245x6
DB Bench:
120x5, x4
DB Flyes:
x10, x8, x8, top 45x8
1 Arm Cable fly (upward):
x20, x15, x12, top 60x12
Flat attache Triceps Cable P/D:
x20, x12, top = stack (197.5)x10, x10
Stretchypoo[/quote]
Uh-oh. You said “poo” again. Harry is gonna call you out again.
That’s a lot of work, Steely. A whole lot. Great pressing, even if you did want more…don’t we all.
Stretchypoo?
That sounds gross, man. You some kinda sicko?
Tues: Bicepsssssss
DB Curls: Many sets. Top sets 50x10, 60x5
EZ Pr. Curls: Many Sets. Top sets 105x10, x6
Short BB Curls: Top set 80x8
Cable Curls: Many sets various weights. A few sets with rope attachement.
Those little fuckers hurt now!
Shoulders
Smith BTN Presses: 4 sets, top 2pps x 7, x5 (I think I’m stalling on these)
DB Sh. Press: 80x20, 110x9, 110x5(+2 forced)
Cutler lat raises: 5 sets, top 65x8 (+ 1 armed lat raise 35x10) then drop sets down to 10’s
DB Front raise, palm partially up: 4 sets, top 40x8
BB Shrug:
135x20
225x17
315x11
405x10
495x5
525x3 + 2
10 min rec bike
My right wrist tweaked funny tonight. I went to pick up a dumbbell and it felt like somebody stabbed me in the wrist. I grabbed it a squeezed it and I felt a little pop. For awhile, if I made a tight fist, I’d get a sharp pain. Weird. Feels a bit better now.
Nice work Steely. Hope the wrists recovers quickly. Something get out of place then pop back in?
Legs-
Some chooch was hogging up squat rack and I got sick of waiting, so no squats.
Leg Extensions:
x15, x15, x12, x10, x10
Leg Curls:
4 sets, reps 15-10
Calf raises in LP:
6pps-9pps x 15-10 toes out wide, toes pointed in close, toes straight
Leg Extensions #2
x20-x15 3 sets
Bunch of close stance BW squats in between everything.
Walked on treadmill slow for 15 min. w/ max incline.
Those were some big DB presses. Were those standing, or seated?
[quote]jjackkrash wrote:
Those were some big DB presses. Were those standing, or seated? [/quote]
Thanks, man!
Seated. I start out with the straight back (ie. vertical) and get up to 100lbs, then I drop it back one notch, maybe a 15-20 degree angle then do high inclines so it’s still hitting delts but not really upper pecs.
I just don’t feel stable sitting straight up with that weight yet. That’s kind of been my M.O. this past year moving up in two slots like that.
Hmm. That’s sounds like a good way to progress. That is a lot of weight just to get into position to press. Nice work.
[quote]jjackkrash wrote:
Hmm. That’s sounds like a good way to progress. That is a lot of weight just to get into position to press. Nice work. [/quote]
Agreed. Next time some jackass is using the squat rack, while you wait, just throw one of those dmb’s “accidently” on his foot 
.
Fri: Armzes
CGBP (1/2 foam height, index fingers on smooth part):
w/u
135x10
225x10
275x9
305x5
295x5
305x3
1 Arm DB P.curl on bench:
25x20
40x12
50x9
45x8
EZBar Skull Crshr (17# bar):
87x15
117x10
137x7, x6
87x10
Standing Lo-Pulley Cable Curls:
40x20
50x17
60x15
70x12
Curl machine: liteweight x 30
Stretch bi’s/tri’s
Really focused on contractions and holds with biceps today. I should have been doing this long ago. Wanted more volume, but the above workout was 1.5 hours. Long rests, probably too long.