Once the holidays have come & gone, you’ll get back to serious training & eating! Sounds like you could even have a couple of gym rats sit on the platform loaded with half a ton and press that as well! Hope all is well.
Art
Yeah I think it was a matter of eating cookies and belly buttons for 3 days and then trying to lift. A car can’t run on shit gas, even an old grand am like me, ha!
28 Dec
Warm Up - band stretches, foam roller, ankling
Over Head squats - 3x10@100
speed squats - 10x3@225 *30 sec rest
Banded Knee Squats - 3x10@135
Step Ups to a bench - 3x10@135
Standing jump to a bench - 3x10
Chest supported rows - 3x10@4 plates
BB shrugs - 405x10, 500x10, 550x8
Your strength level is moving up big brother as well as your conditioning!Keep it up. Jimmy T
31 Dec
Last Training for this year…
Floor Press - 135x20, 225x10, 250x8, 315x3, 5x5@250, 5x5@225 Finished with some rest pause 3x10@135 3 second pause on the bottom
Rack Lock outs 3" of travel - 2x10@315, 3x5@405, 5x5@315
Hammer Strength Close Grip Press - 3x15@120
Tri Press Downs - 3x10@160
Behind the neck Tri DB press - 3x10@30 each arm
Behind the back Tri press Downs - 3x50@90
15 minutes on the Jump Rope, ankling, BBall for 20 minutes.
I really felt the triceps hit the wall today. It’s getting stronger but there is a ton of work left to get it back to what it was.
Jan 2nd
Weight - 268
Music - Mix
Warm Up - Pull Ups - 3xBW, 3x8 W/h 120 pounds Assist
Deads From The Floor - 135x10, 225x8, 315x5, 365x3, 385x1, 405x1 *First time with full deads in two years
Seated DB Shrugs - 3x20@100
One arm machine Rows - 3x10@2 Plates
a1. Hammer Curls 3x10@50
a2. Concentrated curls 3x10@25
Lower back stretches, Hamstring, Ankling
Although the deads were not that impressive I wasn’t displeased with not pulling in two years. I probably could have jumped 1 or two more times but it was taking forever to change the weight.
I’m impressed Colin. That’s some strong pulling after not pulling for two years. Another great workout dude!
Jan 4th
Mood Good
Seated DB Cleans - 10@40, 10@50, 4x6@60
One arm alternating DB seated press - 4x10@50
Side Laterals - 10@25, 10@35, 10@40, 8@50, 5@60
Front laterals - 3x12@30
External Rotations;
a1 - Seated and supported arm over - 3x15@15
a2 - Standing cable Arm @ side - 3x15@30
Behind neck DB extensions - 3x10@75
20 minutes of Jump Rope, Dot Drillx3
Thanks DZ, Even when I was competing Deads were my worst lift. I’m happy to push myself thru them sometimes…
7 Jan
Weight - 266
Music - Mix until my IPOD died
Bench - Barx20, 135x20, 225x15, 225x10, 205x10, 185x12, 135x15 *Was trying to keep all my sets above 12 reps. Look how fast my work capacity is drained…
Close Grip Bench - 3x15@135
Swiss Ball DB Press (Palms Facing) - 3x8@75
Swiss ball flies - 3x10@40
Cable Crossovers - 15@40, 12@60, 8@80, 5@100
Press downs - 4x10@120
Jump Rope for 15 minutes
I have noticed that my lock out is really crap since the surgery. I am going back to some high rep work to build up the tendon. Also I want to start to increase my work capacity as indoor workouts for spring football start in a month. I am still no where ready to play football, yet.
Keep up the work bro, the gains will return and the injury is only a test. It’s not your first rodeo, nor mine. Train hard and rock.
Your work capacity is doing fine big brother.
Keep in mind the injury you are recovering from and how far along you are!!That was alot of flat bench volume.STRONG!!! Jimmy T
Thanks for the supportive comments, sometimes we all just need a little push. I did 60 minutes of low impact cardio today. Figure I can ease into the endurance thing, lol…
10 Jan
Weight 264 *Tighten up my eating since the holidays, sarting to drop a couple pounds…
No music
Warm up - Hang Clean to a → Front squat to a → Push Press - 3x10@100
Free squat - 10@135, 10@225, 6@265, 3x3@315, 3x10@225
Good Mornings - 3x20@135
Bulgarian Split Squats 3x10@BW
a1 Adductor machine - 3x10@130
a2 Abductor machine - 3x10@130
Core training - Leg lifts, Crunches, sit ups
Jump Rope for 15 Minutes…
I’m pretty beat up from yesterday so I will call this work out “Active recovery” which I always thought was code for “I just don’t feel like going heavy” LOL
Close grip Chins - 5x5@BW
Seated Wide Grip Cable Rows - 140x15, 150x15,160x15, 170x15, 180x10
Seated db Shrugs - 3x10@150
Close grip Preacher Curls - 3x12@100
Hammer Curls - 3x10@50
Single arm over bench one hand curls - 3x15@25
Dot drill, Pro Agility’s, Step touches
12 Jan
15 minutes Jumping Rope
30 Minutes Pro Agility’s drills
15 Minutes on elliptical trainer
Hours worth of good low-Med cardio. Maybe I will start to look like those Body Building Fella’s? I’m just not pretty enough, lol…
Do Not, I repeat, Do Not, start posting any pictures in those little nut-sling thong posing trunk thingies! No Richie Simmons type videos,either. Have we lost another one to the dark side? Quick, a bucket of chicken wings, a six-pack, and watch back to back Chuck Norris flicks. We may have to do an intervention here.
BTW, @ 265 it’s damn impressive you can move like that
Thats funny, I’m half tempted to go for the big joke and put on a thong! But that ain’t funny at all…ROFL
I will watch the two chuck norris flicks and call you in the morning…
Please don’t follow Chuck’s lead with the bad rug.
14 Jan
Weight 263
Music - Static X
Bench - Barx25, 135x25, 225x15, 225x13, 225x12
Speed Bench 10x3@135 3 grips, 30 Second rest
Decline DB Press (Palm Facing) - 3x12@70
Behind the neck DB press - 3x10@75
Flat Tates - 3x10@40
Behind the back Pressdowns - 2x50@4plates
Jump Rope for 15 minutes. Some heads God made perfect and others he had to cover with hair…
15 Jan
Mood - Energized
Music - Run Mix
Warm Up -
5 laps around BB court
Pro Agility’s (Half Court)- High knees, Butt kicks, karaoke, side shuffle, half speed run, full speed run
Agility’s - 10 minutes at each station
3 cone Drill - 8 cycles
Box Drill - 14 Cycles
W Drill - 12 Cycles
Suicides - 5 minutes, 3 suicides
15 Minutes low - med intensity Elliptical training (144 BPM)
Kool thing was I took my BP right off the elliptical and my HR was like 135BPM but my Blood Press was like 125/80. # minutes later 121/71 HR 90 BPM
You guys are funny! Lol…As usual Colin great workout!