Another PR! Awsome work SteeleyD.
Good going on the PR. That’ll keep you satisfied for a couple of days. Then you start thinking about the next one.
HA!! I wasn’t satisfied after I got it!! I immediately added 20 lbs and proceeded not to budge it… Ahh, there’s always next time… 
Great job Steely!! The CNS was probably a little shot after the previous couple attempts. Looks like the PWO meal was good also. This is really important after a hard DL session.
okay it’s been 5 days since that PR (nice one BTW). Hope it didn’t knock you off track?
Nope-- just haven’t logged this week yet.
Truthfully, though, this week I didn’t feel all that great. Each workout didn’t seem like I did a lot, but I was still exhausted and DOMS’d, so I did something… I’ve been in the higher rep range this week.
Today I did some heavy walkouts-- 455 and moved the weight 6" between where I rack it and one notch lower, so that was good ;). I may have gotten a Front Squat PR, but I have to check that suspicion.
I’m going whitewater rafting tomorrow, so I’ll try to log tonight or Saturday at the latest…
Cheers!
Nice work that. Glad to hear you’re ok.
8/11/08 - Mon - Push
A1: DB Press: 55x12, 70x9, 80x5, 85x5, x5, 90x3, 80x3
A2: DB Skull Crusher: X, 25x8(per arm), 30x4+3, 25x5+3, X, X, 30x8
B1: Smith Machine Bench Press: 90x12, 140x7, 160x2
B1: DB Lat Raise: 30x8, 40x8, 35x8
Wholly unimpressed with my Smith Machine Bench. Chalk it up to exhausted body parts from previous sets plus an uninspired attitude.
I really do need to bring my BB Bench Press up…
8/12/08 - Tue - Pull
Rope 5 min
A1: Clean/Fr. Sq.: 95x5, 115x3, 135x2
B1: Inc. Hammer DB Curl(Face Down): 30x12, 40x12, 45x10
B2: Inc. DB Row (Lying Face Down): 60x10, 70x7, 65x7
C1: Inc. DB Curl (Sit Face Up): 30x10, 60x6, X
C2: BO DB Row (Bench @ 30deg): 90x8, 90x10, 100x15
Another uninspired workout, or so it seemed. Still got DOMS from yesterday. As my friend at the gym said:
“You didn’t want to come in, but you did-- that separates you from the boys…”
OK, I’ll take that… 
8/13/08 - Wed - Shoulders
A1: DB Lat Raise: 20x8*, 25x3*+3, “”, 30x5+25x3
A2: Shldr Press Machine (seated): 90x12, 130x15, 140x8+2partial(bottom), 150x8+2Part, 160x8
B1: Rear DB Delt Row: 25x10, 30x8+2, 35x5
B2: Upright DB Raise: 40x8, 40x7, 35x7
B3: DB Arnold Press: 40x5, 35x8, 35x5
C1: Seated Smith Mach. Overhead Shrug: 180x10, 230x8
C2: Snatch Grip BB Shrug: 225x8, 275x8
- Hold at top 5 sec
Back felt tweaky during “C” sets, so cut it short to 2 sets each mvmt.
8/14/08 - Thurs - Squats
A: Squats: 135x15, 225x10, 275x5
B: Front Squats: 185x5, 225x4*, 255x1**
C: Heavy Walkouts***: 405 x 10 sec down, 405 up, 455 x 5 sec, 455 down, 455 up
D: SMith Machine Standing Calf Raise (2 boards under feet): 180x15, 270x15, 320x13
- Rep PR
** PR PR!
*** Shouldered weight walked out, held, back in, racked one notch lower, about 6". Next rep, same but re-racked 6" higher. Alternated. Call it 1/8 squats
Steely, great work on the front squats. That is a very high number for a front squat.
The heavy walkouts will really help build your confidence.
Thanks MD— I agree about the walkouts. Just shouldering the weight is a good ‘proof of concept’. Squatting that much is still a few months out
Just got back from white water rafting on the Kennebec River in Maine-- we flipped in one of the major waves, almost died-- was AWESOME!!!
Pics to come!!!
8/16/08 - Sat - Lite Cardio
This morning I feel like someone mugged me or I got thrown into a big washing machine with boulders in it. In fact, yesterday we dumped the raft in a hole called “Whitewasher” …
30 Min. Recumbant Bike
5 Minutes jump rope
10 minutes mobility and oly lift movements with bar only
1 Tabata set (squats w/ 2x25 db on shoulders)
8/17/08 - OFF
Ate like shit yesterday and this morning… BLECCH!
Back on track…
[quote]mday wrote:
Steely, great work on the front squats. That is a very high number for a front squat.
The heavy walkouts will really help build your confidence.
[/quote]
Man, if I was doing heavy walkouts with those weights it would build my confidence!
Good work.
Just thought I’d read a couple of other people’s blogs today and lend a little moral support. Nice job on the 16" arms (kinda jealous lol). You planning on posting some new progress pics any time soon?
Had some friends just get back from white water rafting. They had a blast too. I gotta try that.
YG-- Thanks for stopping by! I’ll get some progs up in the coming weeks. I’m starting to wind down my ‘summer bulking’ program.
eco-- Fuckin’ A. I’m a whitewater junkie!! Pics to follow
Work hard, play hard…
I’m in the blue bandana in the guide seat
This is the upper Kennebec River (The Forks, Maine). Class IV/V rapids. World class stuff. The release wasn’t that high (~5000-6000 CFS), but after 3 weeks of rain, the tributaries had dumped massive amounts of water into the river, so the actual volume was much higher and the river was just NUTS!
We flipped and luckily no broken kneecaps.
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