Keep up the lax ball. I do it at least once a week and sometimes 3 times and it’s still fairly uncomfortable. You’ll find a sweet spot tho where it gets te knots out but it’s still bearable
3/16/14 Upper Body day (Sunday today). Lift time: 1:05
DB Bench
1x11, 10, 9
75’s
Paused BB Bench
2x8, 1x9
135
Chins
2x7, 1x3
BB Row
3x10
150
DB Laterals
3x12, 1x10
25’s
I Raise/Rear Delt Fly superset
1x12, 1x12
10/45
Pinwheel Curls
3x8
35’s
Rope Pushdown
3x10
130
Hit the gym today because my school has spring break next monday and is renovating the weight room starting then, so next Friday-Monday they’re moving everything to a basketball court.Will likely suck, but oh well. Will be like that until fall semester. I’ll have to see how they arrange the temporary weight room to see if my routine will have to change.
Weird day. I’ve been really busy with work this weekend. It’s state basketball in my city, and I work at a sporting goods store in the shoe department. This weekend’s one of the busiest of the year, and today I was nonstop running around dealing with a decent amount of stress and just constant moving up and down stairs and around boxes and everything. Hit the gym, starting warming up on my DB bench and felt amazing. Really amped up, got my old workout playlist going, just really feeling it. However, midway through my second set I knew I had no energy left because of work. I went from feeling the best ever to drained in 2 seconds. I just had no endurance on any of my lifts, thats why I only did 1 set of rear delts and 3 of chins.
On a side note: my wrist (the one operated on 2.5 years ago) was hurting all weekend, only on supinated movements. Just like it did before surgery, so that’s been scaring me a little. Hopefully it feels better in the next day or two.
No lifting today. Woke up exhausted still, and my wrist was/is hurting. Decided a day off is best for it, then lower body tomorrow so hopefully it’s feeling normal again by Wednesday.
No lifting again today. Wrist still hurting, exactly like it did pre-surgery. Worried about it, but honestly if it’s torn like it was before surgery there isn’t really a “fix” for it. Plan on lower body tomorrow, with sumo deadlifts.
3/20/14 Lower Body Day (Sumo Deadlift) Time lifting: 1:05
Sumo Deadlift
3x5
275
Leg Press
270x15
360
450
540x6
650x6
Leg Ext
3x10
190
Stand Calf
3x15
11
Leg Raises
1x14,13,9
Elliptical
10 mins
10 resist
Average session. Got 275 for deadlift pretty easily, could pull over 300 no problem probably. Aggravated my hip I think. Couldn’t get anywhere near my PR from last time on the leg press, maybe because I deadlifted before. Also made the mistake thinking I did 650 last time, which is why I tried 660. Likely will go back to 650 for next time. Will have to monitor hip also. Have used the lacrosse ball a couple days here. Tried to use a foam roller on my butt before lifting today but felt nowhere near what the lacrosse ball feels like.
Wrist still feels off. Hurts randomly when I go to pick things up/ move it. Similar to pre-surgey. Not really a bad enough pain to alter my life or anything but annoying, and scary still. Gym is closed next 4 days anyway so no lifting. Will probably be good for my wrist but I haven’t hit upper body since last Sunday so that’ll be 9 days off. That sucks, but a few days in the grand scheme of things isn’t horrible I guess. Here’s to hoping my wrist starts feeling normal again by Tuesday.
Also, because of my wrist scare here, I plan on dropping BB bench. I hate to say that because I’ve really enjoyed adding it back in and I believe the progression method I was using, plus the paused benchs, were really helping me. I don’t know what I will replace it with, possibly paused DB Bench? Can’t use dips because they kill my shoulders it feels like.
On another note, for DB bench and incline press’s I’m going to try to focus on 2 things:
-
Making sure my wrist doesn’t bench backward due to weight. This puts a lot of stress on my surgical site and with DB’s the whole goal is reducing stress on my wrist.
-
Keeping my hands more neutral. Right now, I press at around 45 degrees. Probably going to go palms facing each other, or almost facing it other. Never tried it long term before. Anyone tried doing it like this? Thoughts?
I like neutral grip db pressing alot. Does your gym have a football bar? That sounds like it would fit your situation perfectly while still allowing you to press heavy.
[quote]chobbs wrote:
I like neutral grip db pressing alot. Does your gym have a football bar? That sounds like it would fit your situation perfectly while still allowing you to press heavy.[/quote]
Nah, we don’t. I lift at my university rec. It’s being renovated starting tomorrow and won’t be done until start of Fall semester, but I really doubt we’ll get one of those. Sucks, cause you’re right it seems to fit my situation pretty good.
Luckily, I’m more focused on looking awesome over moving heavy weight. Well, most of the time. Still feels awesome when I add weight to the bar, very hard to accept “slower” progress using DB’s only. It’s much harder to add weight.
Also, I tried neutral grip DB pressing today. Oddly enough, my right wrist (surgery wrist) didn’t really “want” to be neutral. It kept turning to maybe 30 degrees, so that’s what I ended up sticking with.
I guess this post didn’t go through from yesterday? I guess I’m not allowed to post from my hub anymore? So here’s yesterdays workout
3/24/14 Upper Body Day. Time Lifting: 1:05. Weight: 206 lbs. *Worked out on East Campus
DB Bench
1x8 75’s
2x10 65’s
Cable Fly
1x12 17
3x13 13
Chins
1x7
3x4
BB Row
3x11
150
DB Laterals
4x12
25’s
Cable X’s
4x12
35
Pinwheel Curls
3x9
35’s
Rope Pushdown
3x12
40
Had to workout at a different gym today because the rec center began their renovation, so today they closed the gym to move all the equipment to a different place. I don’t know if it’s because I haven’t hit upper body in a week or because I was lifting in a different environment (with old school, bulky round DB’s) but I did not feel strong at all. Couldn’t get anywhere close to last week for DB bench.
Will hit legs tomorrow. I should be back at my old gym, but everything is going to be moved around so I’m not 100% sure what equipment will be available. I’ll have my usual plan written down but I may have to improvise.
3/25/14 Lower Day (Sumo Deadlift)
Sumo Deadlift
3x5
295
Leg Press
270x15
360x12
450x10
540x8
590x3
640x16
Leg Ext
3x11
190
Stand Calf
4x15
11
Seated Calf
3x12
90
Ab Machine
2x12
155
Elliptical
10 minutes
10 resist
First day lifting in the temporary weight room at my rec. Most equipment was moved up there, but they got rid of one of the leg presses (now only have 1) and got rid of some of the ab benchs. Also, we’re only allowed to deadlift on this one platform now. This means it might be difficult to get deadlifts in if I have to wait for people. Additionally, on Thursday’s I love doing DB walking lunges and there doesn’t seem to be much room to do these. I have an idea of where I can do them, but the gym staff might stop me because there isn’t a rubber mat over there. We’ll see Thursday.
They also moved the leg press into the middle of the weight room, and since it’s a pretty small room everyone can watch if they want. And when I was doing my top set of leg press a lot of people were watching so that’s kind of cool. I’m not delusional enough to believe I’m some beast, but when it comes to legs I know I’m stronger then 95% of the people in that gym. It’s pretty cool to get some indirect recognition.
Deadlifts were easy again, had another few reps or sets in me but I’m making progress so I’m not pushing it. Hip is sore as I’m typing this, I’ll see how it feels later in the day and tomorrow.
From now on, I might start only recording my top set for leg press. The warm up sets are done entirely on feel, and doesn’t seem important to log.
3/26/14 Upper Body Day. Time Lifting: 1:20
Cable Fly
4x12
17
DB Incline
4x9
60
Cable Row
4x12
160
Close Lat Pulldown
4x8
160
Seated DB Laterals
4x17
20’s
I Raise/Rear Delt Fly
3x12/3x12
10’s/45’s
DB Incline Curl
2x11
1x9
25’s
Overhead Rope Extension
3x12
110
Didn’t get time to log thursday or friday due to life. Got my lifting in though. Here’s Thursday’s leg day:
3/27/14 Lower Body Day (Front Squat). Lifting Time: 50 mins
Front Squat
95x5
135
185x1
225x5
DB Lunges
3x10
60’s
RDL
4x12
160
Used straps last set
Leg Press Calf
4x12
270
Paused for at least one second at bottom and top
Decline Sit ups
3x15
10 lbs behind head
Good day number wise. However, I don’t think my hip will hold up with squats. It hurts afterwards. Even though I love moving heavy weight I believe I could “easily” get up to a 315 front squat, long term it doesn’t make sense other then for my ego. So with that said, I’m done trying to force it. And I’m kind of sad about that. I plan on substituting trap bar deadlifts or single leg leg press. I’ll initially start with trap bar deadlifts (If I can get that one platform that day) and see how my hip responds. If that doesn’t work, or else someones using the platform, I’ll try single leg leg press.
3/28/14 Upper Body Day. Time Lifting: 1:20
DB Paused Bench Press
3x10
55’s
Wide Lat Pulldown
2x12, 1x10
150
Machine Laterals
2x10, 1x6
120
I raise/Rear Delt Fly Superset
3x12/3x13
10’s/45’s
BB Shrug
4x15
295
Straps for all sets
EZ Curl
4x12
65
V Handle Pushdown
3x15
130
Decent day. Since I can’t bench press, I didn’t know what to do for a main chest movement. I figured I liked paused BB benching, so why not try paused DB benching? I liked it kind of. It’s still the best idea I have, and it was harder then I thought it would be. Will hopefully help reinforce staying tight and strength at the bottom of the lift.
Machine laterals are still not moving for me. That sucks.
3/31/14 Upper Body Day. Time Lifting: 1:20
DB Bench
2x11, 1x10
75’s
Machine Fly
4x12
65
Chins
1x7, 2x5, 1x4
BW
BB Row
3x12
150
DB Laterals
4x13
25’s
I raise/DB Rear Delt Fly
4x10/4x14
10’s/45’s
Pinwheel Curls
2x10, 1x8
35’s
Rope Pushdown
3x14
120
The basketball makeshift gym is kind of hot. Made me sweat a decent amount. Every time I get a set or two into my rear delt flys I always get a little tired and start trying to convince myself to stop at 2 or 3 sets. Usually I can push through and just remind myself that I REALLY want big shoulders.
Also, random note: I’m now invested in the stock market, despite the fact I believe it’s going to suffer a downturn sometime in the next year or two. Hopefully I’ll have some money (lol I doubt it, I’m a college student) around to invest more when that happens.
4/1/14 Lower Body Day (Sumo Deadlift). Time lifting: 1 hour
Sumo Deadlift
1x5, 1x4
315
Leg Press
650x15
Leg Extension
3x12
190
Stand Calf machine
4x12
10
1 sec pause at top and bottom of each rep
Ab Machine
3x12
155
Elliptical
5 mins
10 resist
Interesting day. Sweated A LOT. Had to do leg presses first since someone had just started their deadlifts. Was a hard 15 reps there, my lower back was sore afterward which isn’t a great thing. Because deadlifts were second and my lower back was sore, only got 2 sets and and didn’t even get 5 reps each time. Will shoot for 3x5 again next week.
4/2/14 Upper Body Day. time lifting: 1:20
Cable Fly
4x13
17
DB Incline
2x10, 1x9, 1x8
60’s
Cable Row
4x8
170
Close Lat Pulldown
4x9
170
Seated DB Laterals
4x12
25’s
I Raise/Rear Delt Fly
3x10/3x15
10’s/45’s
DB Incline Curl
2x11, 1x9
25’s
Overhead Rope Extension
3x13
110
Bodyweight was 207.5 lbs Friday morning, with 15.25 inch arms flexed and a 40 inch widest part of stomach when relaxed. I have no idea where people usually measure “waist”, but I always have measured around the widest part of my stomach. That’s the highest arm measurement I’ve ever had. Yes my arms suck.
Missed Thursday’s leg day because I was being a wuss and was “tired”. Was gonna make it up Saturday but only getting 3 hour of sleep Friday night killed that idea. Here’s Friday’s upper day.
4/4/14 Upper Body Day. Time Lifting: 1:20
DB Paused Bench
4x11
55’s
Wide Lat Pulldown
2x12, 1x11
150
Machine Laterals
2x10, 1x8
120
I raise/Rear Delt Fly
4x10/4x8
10’s/50’s
BB Shrug
4x15
305 (straps used on all sets)
EZ Curl
4x8
70
V Handle Pushdown
3x16
130
4/7/14 Upper Body Day. Time Lifting: 1:20
DB Bench
3x11
75’s
Machine Fly
4x13
65
Chins
1x7, 2x5, 1x4
BB Row
3x10
155
DB Laterals
4x14
25’s
I raise/Rear Delt Fly
4x10/4x9
10’s/50’s
Pinwheel Curl
2x10, 1x9
35’s
Rope Pushdown
3x15
120
Wrist hurts today, don’t know why. Maybe the DB Bench.
Crazy week. This was basically hell week number 2, with my poster due, 2 quizzes, and 3 tests all happening within 48 hours. Spent all my time studying for those. Good news is, I believe I did great on 2 of my tests and average on my third one but there is a chance it will get scaled so that’s good.
Anyway, I lifted twice since Monday’s post. I missed one Upper and one Lower day as I was staying up late to study.