Fri, May27 2011
GM’s
Bar x many
70x5
90x5
115x5
135x5
145x3x5
Shrugs
275x7x4
Rack Pulls (Above knee)
Worked up to 475x1x10
Figured out how I’ve been tweaking the back. It’s not during the lift. It’s during the return. Sometimes I get too loose setting the weights down and TWANG. It was a close one today. That’s how I figured it out!!!
That makes sense. I feel rack puls and DL’s in my low back setting them down way more than I do lifting them.
Solid work. Good job on dodging the bullet on the rack pulls too!
james
Sat, May28 2011
Still frickin raining. Oh well. Got the yard work done before it started.
Hills on ‘mill’ - 30min
PCH - 37 reps
Sun, May29 2011
DE Inclines
195x3x8
Standing Mils 3’s
115x3
135x3
155x3x3
Tricep Press 10’s
170 190 210 220
HS Row and Pulldowns
2p+25ps x7x4
side and rear delts and curls
some sets of some
Just catching up on your log, your goals are certainly do able. Great stuff. What are DE inclines?
[quote]dday wrote:
Just catching up on your log, your goals are certainly do able. Great stuff. What are DE inclines? [/quote]
Dynamic Effort. I’ve found that if I don’t do some sort of pressing twice a week, one heavy and one light, I don’t gain as quickly, relatively speaking of course.
Boy did I blow my diet yesterday. Pulled Pork sandwiches, hot dogs, brownies, cookies, cake, chips, potato salad, tuna mac, baked beans. I think I covered it all. Nope, forgot chocolate cake and ice cream too. It was my daughters birthday yesterday. Boy did I feel bloated!!!
Oh hell, let’s just call it a carb-up!!!
Mon, May30 2011
Happy Memorial Day to those who have or are serving in the military. Thanks for the service and sacrifice.
Hills on 'mill - 30mins
PCH - 38 reps
Tues, May31 2011
Box Squats 5/3/1
215x5
245x3
275x1x3
Walkouts
315
385
385
385
Seated GM’s These felt ‘odd’
90x5x2
Leg curls and back raises
Fri, Jun3 2011
Incline Press 5/3/1
205x5
235x3
265x1x3 First set felt hard, second a little better, the third was spot on. I don’t get that!
Flat Bench
245x3x4, 245x5x1
Dips
BWx5x5 Gonna start adding weight again real soon.
Cable Rows
140x7x5
Face Pulls
72.5x10x5
Pullovers
70x7x3
Some dumbell hammer curls
Sat, June4 2011
GM’s
95x5
115x5
135x5
155x3x5
Shrugs
275x7x5
Rack Pulls
495x1x10 These are done 1 minute apart
I know, it’s weird about the sets feeling easier, I get it too. It’s as if the body is expecting you to keep pyramiding, and is overcompensating when you don’t. Or something.
Standing Mil
115x5
140x3
165x2x5
DE Incline
205x3x8
Tricep Press
170x10
190x10
210x10
230x10
Hammerstrength Pulldown and Row
2p+25psx7x5
Side and rear delt work and curls
Mon, Jun6 2011
Hills on 'mill - 30mins
PCH - 39reps
Tues, Jun7 2011
Hills on 'mill - 30min
PCH - 40reps
[quote]ruglayer09052000 wrote:
Sat, June4 2011
GM’s
95x5
115x5
135x5
155x3x5
Shrugs
275x7x5
Rack Pulls
495x1x10 These are done 1 minute apart[/quote]
Damn nice!
Nice rack pulls!..and tricep presses.
What’s with the cardio? Traitor! lol
How much longer on the PCH? Are you going to 60?
[quote]LittleStrick wrote:
Nice rack pulls!..and tricep presses.
What’s with the cardio? Traitor! lol
How much longer on the PCH? Are you going to 60?[/quote]
60 to start with. What I’m finding out is that it is becoming a workout, instead of ‘extra’ work. As long as it’s not affecting my normal training, and so far it’s not, I don’t see why I can’t push to 100. Ambitious I know, but what the hell, like getting all A’s so far in school, apparently anything is possible…when one applies one’s self. 
As for cardio, I ‘appear’ to be leaning out, a little, without dropping as much weight as I’ve had to in the past so for now, I’m sticking with it Just call me Benedict Arnold. 
Wed, Jun8 2011
Squats 5’s
190x5
220x5
250x5x3
Had to cut it short today. Daughter got in a car accident and had to take a trip to the hospital. She’s fine, just some bump and bruises. The van isn’t. I’ll know more about the vehicle after my repair guy looks at it.