Tuesday 03/17 - Arms
RGBP (Smith): 255 x 8,8,8,8
PJR Pullover: 105 x 8,6,7,8
One Arm Machine Tri Extension: 90 x 15, 95 x 15,15, 100 x 13
DB Preacher Curl: 47.5 x 8,8,7,6
DB Hammer Curl: 60 x 8,8,8,7
One Arm Machine Bicep Curl: 80 x 15, 85 x 13,12,12
Wednesday 03/18 - Cardio and shoulder stuff
Recumbent bike: 15 min
Internal Rotation: 30 x 20,20,20
External Rotation: 20 x 15,15,15
45 degree External Rotation: 10 x 12,12,12 - This was a suggestion from my physical therapist, so I wanted to give them a try.
They aren’t really a 45 degree external rotation, but that’s what I’m calling them. My upper arm is basically about halfway between an external rotation with my arm up against my side and with my arm at shoulder height (like if I was using a shoulder horn). When I did external rotations with my arm at shoulder height, it would really bother my shoulder. These seem to feel a lot better.
Subscap Pulls: 10 x 12,12,12
BTN Band Pull-aparts: Light Band x 15,15,15
Treadmill (15 degree, 3 mph): 15 minutes
Thursday 03/19 - Hams and Calves
I HATE when I forget to bring my training log with me! It throws my shit off.
Jefferson Squats: 155 x 6,6, 160 x 6,6, 165 x 6, 170 x 6
Lying Leg Curl: 165 x 5,5,5, 170 x 5,5 - Shit! Same thing as I did last week. I thought I made good progress, but ended up doing exactly the same weights and reps. Damn training log!
RDL: 245 x 8,8, 250 x 8, 255 x 8
Leg Press Calf Raise: 630 x 6,6,6,5,5,5,5,5,5
Seated Calf Raise: 110 x 30,30, 115 x 30
Side Bends: 55 x 10,10,10
[quote]AngryVader wrote:
Jefferson Squats: 155 x 6,6, 160 x 6,6, 165 x 6, 170 x 6
[/quote]
Mind if I ask what that is?
[quote]Rattler wrote:
AngryVader wrote:
Jefferson Squats: 155 x 6,6, 160 x 6,6, 165 x 6, 170 x 6
Mind if I ask what that is?[/quote]
It starts about a minute into this:
http://mdtv.musculardevelopment.com/content/view/1895/218/
I don’t go quite as low as he does. I’m still getting a feeling for the movement, and I’ve noticed if I go too deep, I kind of lose the groove. I’m mainly trying to focus on getting the glutes working again, so I’m just trying to keep constant tension on them.
I really like them so far. I think they are helping reawaken the glutes and inner thigh muscles.
One of the things I think that helped today is that I did them shoeless.
Friday 03/20 - Chest and Shoulders
Neutral Grip DB Press: 100 x 6,6,6,7,8
Neutral Grip Incline DB Press: 85 x 10,10,10,10, 90 x 8
Pec Dec: 110 x 10, 115 x 10,8,8
Neutral Grip Shoulder Press: 65 x 8,8,8,8
Seated Laterals: 32.5 x 15,15,15,15
Cybex Machine Laterals: 80 x 20, 90 x 20,20,20
FUN!
Might try to do some short sprints after work. Now that my back is feeling better and the weather is nicer, I’m starting to get the itch to get back on the track.
Friday 03/20 (After work) - Sprints
Took it easy, since it’s been a while since I’ve done them, but I wanted to get back out there.
8 x 50m
Nothing special. The first four were pretty rough, but the last four felt pretty good.
I’m going to do a bunch of stretching now and then I’m done for the day.
Saturday 03/21 - Back, Rear Delts and Calves
I did more sprints this morning. Again, not too intense. Just wanted to get out there again.
7 x 50m
Then, I hit the gym a few hours later.
Pulldowns: 240 x 5,5,5,5,5,5
One Arm HS High Row: 165 x 6,6,6, 170 x 6,6
One Arm HS Seated Row: 165 x 8, 170 x 8,8,8
Incline DB Shrugs: 105 x 8,8,8, 115 x 6 - Some dipshit grabs the 110’s right before I planned on using them. He proceeded to do 1/8" DB Presses with them. He couldn’t even get them into position without his buddy helping him. Pussy.
Rear Delt Machine: 160 x 8, 165 x 8, 170 x 8,8
Cybex Calf Machine:
240 x 7/7/7
250 x 7/7/7
250 x 7/7/7
260 x 7/7/7
260 x 7/7/7
270 x 7/7/7
Front Calf Raise: 100 x 20,17,15,15,13,15
Now it’s time for some pizza and the Battlestar Galactica finale! Also going to watch Punisher: War Zone.
Monday 03/23 - Quads and Calves
Front Squat: 155 x 5, 165 x 5,5,5,5,5 - Just getting back into it. Felt pretty good though. Did all my sets barefoot as well. I’m going to stick to that for a while. Last set actually felt like my strongest set and my knee felt pretty good through the whole workout, so that’s encouraging.
Leg Press: 450 x 36 reps x 2:00 min, 36 reps x 2:00, 37 reps x 2:00 min
Leg Extension: 140 x 20,20, 150 x 15
Reverse Lunge off step: BW x 8,8,8
Standing Calf Raise: 540 x 6,6,6,6,6,6, 560 x 6,6
Seated Calf Raise: 100 x 30,30,30
Front Calf Raise: 100 x 21,18,15
Garhammer Raise: 8,8,8
Tuesday 03/24 - Arms
RGBP (Smith): 260 x 8,8,8,8
PJR Pullover: 105 x 8,8,7,6
One Arm Machine Tri Extension: 100 x 15, 105 x 15,15,13
DB Preacher Curl: 47.5 x 8,8,7,6
DB Hammer Curl: 60 x 8,8,8,8
One Arm Machine Bicep Curl: 85 x 15,15,13,12
Thursday 03/26 - Hams and Calves
Today was one of those interesting days. I woke up this morning and my back was really sore and it kind of bugged me all day at work. I debated even going to the gym today, but decided that I should go and at least so some light weight stuff. I ended up having a really good workout though. Go figure.
Jefferson Squats: 165 x 6,6,6, 175 x 6,6,6
Leg Curl: 170 x 5,5,5, 175 x 5,5
RDL: 255 x 8,8, 260 x 8, 265 x 8
Leg Press Calf Raise: 630 x 6,6,6,6,6,6,6,6
Seated Calf Raise: 115 x 30,30, 120 x 30
Side Bends: 60 x 10,10,10
Also, I tried using some Equi-Block today. That shit burns! It did keep my joints nice and warm though. Like I was sweating just from the warmth. I didn’t even use that much. We’re talking a pea-sized amount.
Nice, another great couple of sessions. Good to see the nicks and such are doing well.
How is your shoulder feeling?
[quote]Flow wrote:
Nice, another great couple of sessions. Good to see the nicks and such are doing well.
How is your shoulder feeling?[/quote]
Yeah, things are slowly working themselves out. I think in a week or two, I’ll be pretty much ‘normal’ again.
Provided I don’t do anything stupid, I think the shoulder is about as good as it’s going to get. At this point, I just plan on hanging out at a particular weight for a few weeks before going up to ensure that my form is good and nothing gets aggravated.
I would think that if my strength keeps coming back and I can do it without making anything worse, then in a few months, I might be able to train a little more ‘normal’ again. I’ve heard plenty of stories about people not getting the surgery and eventually still able to train hard without pain, so I’m hoping that will be the case with me.
Friday 03/20 - Chest and Shoulders
Neutral Grip DB Press: 100 x 8,7,8,7,7
Neutral Grip Incline DB Press: 90 x 8,8,8,8,8
Pec Dec: 115 x 10, 120 x 10,8,8
Neutral Grip Shoulder Press: 65 x 10,8,9,8
Seated Laterals: 35 x 15,12,12,12
Cybex Machine Laterals: 90 x 20,20,20,20
Saturday 03/28 - Back, Rear Delts and Calves
Pulldowns: 240 x 6,6,6,6,5,5
One Arm HS High Row: 170 x 6,6,6, 175 x ,6,6
One Arm HS Seated Row: 170 x 8, 175 x 8,8,8
Incline DB Shrugs: 110 x 7,7,6,6
Rear Delt Machine: 170 x 8,8,8, 175 x 8
Cybex Calf Machine:
270 x 7/7/7
270 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/7
280 x 7/7/10
Front Calf Raise: 110 x 18,17,16,13,13,15
03/28 Afternoon - Beer and sprints.
It was like 80 degrees today, so I met some friends for beers, wings and garlic fries for lunch. On the way home, I knew I was going to drive by the track, so I brought a change of clothes and decided to go for it.
It’s weird how you can sometimes sprint better with a buzz.
8 x 100m
RALPH! Yep, it came back up. Garlic fries do not feel good coming back the other direction.
2 x 100m - Throwing up doesn’t stop me!
1 x 50 yard dash. I ran the same pattern Larry Fitzgerald ran on his last TD in the Superbowl. 
Now I’m off to a BBQ and then hopefully watch Quantum of Solace later.
Oh yeah, I just want remind everyone to kneel before your one true leader, ZOD!
KNEEL BEFORE ZOD!
[quote]AngryVader wrote:
03/28 Afternoon - Beer and sprints.
It was like 80 degrees today, so I met some friends for beers, wings and garlic fries for lunch. On the way home, I knew I was going to drive by the track, so I brought a change of clothes and decided to go for it.
It’s weird how you can sometimes sprint better with a buzz.
8 x 100m
RALPH! Yep, it came back up. Garlic fries do not feel good coming back the other direction.
2 x 100m - Throwing up doesn’t stop me!
1 x 50 yard dash. I ran the same pattern Larry Fitzgerald ran on his last TD in the Superbowl.
Now I’m off to a BBQ and then hopefully watch Quantum of Solace later.
[/quote]
Bulemia wrecks ya.
Be careful out there.
[quote]pushmepullme wrote:
AngryVader wrote:
03/28 Afternoon - Beer and sprints.
It was like 80 degrees today, so I met some friends for beers, wings and garlic fries for lunch. On the way home, I knew I was going to drive by the track, so I brought a change of clothes and decided to go for it.
It’s weird how you can sometimes sprint better with a buzz.
8 x 100m
RALPH! Yep, it came back up. Garlic fries do not feel good coming back the other direction.
2 x 100m - Throwing up doesn’t stop me!
1 x 50 yard dash. I ran the same pattern Larry Fitzgerald ran on his last TD in the Superbowl.
Now I’m off to a BBQ and then hopefully watch Quantum of Solace later.
Bulemia wrecks ya.
Be careful out there.[/quote]
Is it wrong that the throwing up felt good? Or maybe it’s better to say that throwing up made me feel a lot a better after. Probably neither sounds very good.
I think throwing up always makes you feel better, no?
Of course, this coming from someone who’s never thrown up during a workout. Almost - many times - but never all the way. Call it performance anxiety.
Tell me what you think of QoS and the Bond chica.