Wed, Dec21 2011
Box Squats - 185x7x5
GM’s - 185x3x2
Shrugs - 265x10
Sumo Pulls - 205x1x5 No pain
Leg Press - 6p+25psx3
Sat, Dec24 2011
Bench - 235x5x4, 235x13
Facepulls, rope tris, overhead rope extensions, cable rows - worked up to 85x7 on each
Standing Mils - 185x1x15
Merry Christmas to those who work out early Christmas morning. Now that’s dedication.
EDIT: oh, that was yesterday. Never mind.
[quote]cavalier wrote:
Merry Christmas to those who work out early Christmas morning. Now that’s dedication.
EDIT: oh, that was yesterday. Never mind.[/quote]
If the gym was open, I would’ve already been there and done that!!
I forgot whether you have a home gym or what. Anyway, now that you mention it, I’m off to the apartment fitness center . . .
Mon, Dec26 2011
Box Squats - 210x5x4, 210x7
GM’s - 175x5x5
Shrugs - 275x10x5
Sumo Pulls - 215x1x10
Leg Press - 6ppsx5
GGHR’s - 2 sets
Tues, Dec27 2011
Bench - 205x7x4, 205x15
Dips - (BW,25,35,45,70)x5, 80x3, 90x3x2
Cable Rows - (100,120,140,160)x10, 170x7, 180x7, 190x7
Standing Mils - 190x1x5
HS Pulldowns - 2p+20psx7x5
HS Row - 2ppsx7x5
I have recently learned how to lower the weight and begin the press with my lats. Seems to make a HUGE difference in stability and power.
Thur, Dec29 2011
Box Squats - 185x7x5
GM’s - 195x3x5
Shrugs - 295x10x3
Side Bends - 85x10x5
Sumo Pulls - 215x1x5
Leg Press - 6p+30psx3
GGHR’s - 2 sets
Seems your back is on the mend. Good work.
And you are strong as a bull on those benchies.
[quote]Oldman Powers wrote:
Seems your back is on the mend. Good work.
And you are strong as a bull on those benchies.[/quote]
You know what the turtle says…“slow and steady wins the race!”
I’ve noticed an interesting thing with my benching. The more back work I do, the stronger my bench gets. My idiot brain is finally getting that!
I like that last lower session
seems your back is moving along.
what feels like a million years ago-
A S&C type in college used to preach
the back powers the front
I think he meant more the Pchain doing all the work
but its true for benching too.
nice work
Sat, Dec31 2011 - 356 days to the end of the Mayan Calendar
Bench - 265x3x4, 265x6
Close Grip Press - 170x10x5
Dumbell Rows - 100x5x5
Standing Mil - 190x1x7
Facepulls, rope pushdowns, rope overhead extensions - worked up to 85x10
Close Grip Pulldowns - worked up 140x10
Curls - worked up to 100x4 You know, for the ‘peak’!!! 
Sun, Jan1 2010 - 355 days till the end of the Mayan calendar
Box Squat - 245x3x5
GM’s - 175x5x5
Front Squat Shrugs (per the article) - 135x10x5 I like these
GGHR 2x5
Back Raises 2x10
Tues, Jan3 2011 - 353 Days to go
Bench - 210x7x5
Standing Mil 190x1x9
BTH Skulls - 70x10x5
HS Pulldowns - 2p+25ps x7x5
HS Rows - 2p+5ps x7x10
Hanging Scaps - some sets
Thurs, Jan5 2012
Box Squat 195x7x5
GM’s - Worked up to 205x3
Front Squat Shrugs - 145x10x5
Ghetto TBar Rows - 135x5x5
Shrugs - 295x10x5
Ghetto GHRx5x3
Back Raisesx10x5
Sat, Jan7 2011 - 349 days to the end of the Mayan Calendar
Bench - 240x5x4, 240x11
Close Grip Press - 175x10x5
Dumbell Rows - 100x6x5
Standing Mil - 190x1x11
Facepulls, rope pushdowns, rope overhead extensions - worked up to 80x10
Cable Rows - 140x3 160x3
Douche bag count was rising quickly by this point and decided to split instead of waiting for my ‘turn’. I really dislike when one doesn’t ask before occupying your space.
Sun, Jan8 2012 - 348 days to go
Box Squat - 220x5x5
GM’s - 180x5x5
FS Shrugs - 140x10x5
Shrugs - 305x10x5
Sumo Pulls - 255x1x5
GGHRx5x4
BRx10x4
Tues, Jan10 2011 - 346 Days to go
Bench - 210x7x5
Standing Mil 190x1x13
BTH Skulls - 80x10x5
Pulldowns - sets and reps
Smith Rows - 110x7x5
Cable Row 220x3x5
Your pressing strength is always amazing.
Thurs, Jan12 2012 !344 days to go!
Box Squat 195x3x8 Fast!
GM’s - Worked up to 210x3
Front Squat Shrugs - 155x10x5
Leg Press - Worked up to 6p+35ps x3
Shrugs - 315x10x5
Leg Xten and Leg Curls - sets of reps
Ghetto GHR and Back Raises - sets of reps
Sat, Jan 14 2011
Bench - 270x3x4, 270x7
Standing Mil - 190x1x15
Smith Machine Lockouts - 3p+25psx5x5
Krocs - 100x7x5
Facepulls, Tricep rope, Tricep overhead rope - worked up to 85x8
Chins bwx3x5 I still really suck at these now that I’m ‘fat’ again :^)