Since this is supposed to be a Nutrition log as well , here is what I ate on 2/21/11
edit…and of course picture doesn’t load.
Workout was flat. Nothing special.
Shoulders:
1 arm DB press: 30x8 40x8 50x6 65x5
Rear delt machine flyes: 5 sets ramped to 190
tricep rope pushdown: 4 sets
pullup assist pushdown: 4 sets
dip machine: 3 sets
Will try again in the basement tonight but I’m always pooped after physcial therapy. PT days are long as fuck.
2/27/11
Legs
Front Squat: 135x5 155x3 175x2 185x1 195x1
HS unilateral leg press 2PPSx8 3PPSx8 4PPSx8 PR
leg curls 4 sets
I think I’m going to drop front squats until my back heals. I found out the reason I keep leaning forward on my “heavier” sets is because my lower back is giving out. I’m not able to hit my legs as much as I’d like on this because while my legs can squat 300 my back isn’t going to handle any more than 225. I’m going to swap Bulgarian split squats instead.
195x1
lookin bad ass in the new avatar man
[quote]gregron wrote:
lookin bad ass in the new avatar man [/quote]
Thanks man.
Back day
lat pulldowns : 100x6 120x6 140x6 160x6 180x6
LF machine row: 150x6 170x6 190x6 210x6
1 arm cable seated cable rows: 5 sets
face pulls: 4 sets
machine curls: 3 sets
Elbow was still a little fucked from Thursday so I kept everything slow and controlled and left out any real bicep work and pullups. I think I’ll make this week a deload and take is easy on the elbows.
What up Sam? How’re the injuries coming? That’s a solid bench brother. What bodyweight are you aiming for?
[quote]WhiteFlash wrote:
What up Sam? How’re the injuries coming? That’s a solid bench brother. What bodyweight are you aiming for?[/quote]
Hey Flash. The legs are getting stronger but I think the front squats are messing with my back so I’m swapping them out for Bulgarian split squats. I’ll come back to front squats in a couple months. I shot some hoops the other day and my shot was coming back but I can only touch the backboard right now so I have a long way to go on that front. My left handed layups (off the bad right leg) were fuckin horrible. Right handed, not so bad.
I’m 237 now and looking to hit 250-260 by the end of the summer depending on how fat I get. My bench goal is 350 by June 1st and 365 by summers end. The final goal is 220 with abs by Summer 2012.
Thanks for checking in.
Bench 225x5 245x5 275x6
HS ISO bench: 3 sets of light weight, limited ROM
Pec Deck: 3 sets
Triceps: Tried a couple things, elbow said FUCK NO!
Even a warmup set of 185 hurt my elbows. So I wrapped them up tight with some APT elbow wraps and that helped a bunch. I hope this doesn’t turn into one of them annoying chronic injuries. Not an intense workout, but fuck it. I got some shit done at least.
No weights today. Played b-ball for the 1st time since ACL surgery 2/2010. Damn I sucked. I went from missing dunks by a couple of inches to not even being able to touch the rim. This layup shows how high I can get. Pathetic.
Chest
Bench Press 225x5 245x5 265x3 280x7 PR
HS ISO Bench 2ppsx6 3ppsx6 4ppsx5
Pec deck 3 sets
Took about 5 days off to let my elbows heal and used heavy elbow wraps today. I’ll be using these for a while. I felt weak all day but had a huge breakfast. I think that’s the only reason I hit a PR. It’s like I feel a cold knocking at the door but I won’t let it in.
you felt weak all day AND hit a PR? I guess you werent that weak huh? 
Good stuff… and fight off that cold man! I’ve been down with a cold for 3 weeks and my fiance went to the doctors yesterday and they said hers turned into a sinus infection. you dont want any of that man… it sucks!
[quote]gregron wrote:
you felt weak all day AND hit a PR? I guess you werent that weak huh?
Good stuff… and fight off that cold man! I’ve been down with a cold for 3 weeks and my fiance went to the doctors yesterday and they said hers turned into a sinus infection. you dont want any of that man… it sucks!
[/quote]
lol, I only needed to be strong for a few seconds. The rest of the day I was dragging ass.
I’ve been dodging sick people on the train the last 2 weeks. When you commute with the same people ever day, the entire train gets sick at the same time. I’m tired and congested but still holding it off. Being sick does suck, hope you feel better.
Biceps:
DB curls 30x6 45x6 50x6
DB preacher curls 35x6 40x6 45x6
LF machine curls 3 sets of something
face pulls: 4 sets
No weights today. Figured I’d go down to the gym and shoot around. Worked on my shot and foul shots since I can do much else. Went 32/50 on foul shots. Pretty pathetic considering I’m usually a 75+ % shooter.
The place was empty so I took some videos. Of course I only put the shots I made to make me look like I don’t suck. I’m leaning and drifting to the side on the shots so I need to work on that. The video helped me see that.
Above:
The newest addition to the home gym. I’ve always been a spaz with these things so I figured I’d take care of that. I can’t do any real cardio because of my knee so this should help out a bit.
Bench day
Bench Press 225x5 250x3 275x3 300x3 PR 315x2
Some light incline DB press
225x6 CGBP 3 sets
Today was supposed to be “3” of 5/3/1 . Had some in the tank after 300x3 so I wanted to see what happens with 315 on the bar. As you can see my left shoulder is alot weaker than my right. I have to look into that.
Got vid of 300x3 and 315x2 below. Was a good day. Steak for dinner, PR’s, and now BYOB at the strip club tonight.
Shoulder/Triceps
High Incline Press 135x5 165x3 185x3 205x2 185x3
CGBP: 135x5 225x5 245x3 265x3 285x3 (horrible camera angle)
some db lateral raises with 30 lbs
speed bag for 5 minutes.
Had a tough day. I can’t lift at work because the gym is closed for Spring Break. Planned on lifting when I got home but after a 10 hour work day, I had to do some consulting in NYC on a side job. I got home at 10:30 and said “Fuck this , I’m not missing another workout”. Downed some coffee and got to work. I have to be up at 5am tomorrow but fuck it.
I’m not used to doing high incline presses. With the seat at 90 degrees it kills my lower back. So I put 1 or 2 notches lower. I still feel all shoulders but no back. I have no idea if this is pussy weight for this exercise or not.
On CGBP video, I put the camera at a bad angle. Sucks. The plates on it were: 2x45s, 1x25 and 1x10 on each side. Next time I’ll double check the angle.
Chest Day:
Bench 225x5 255x3 275x1(paused) 295x1(paused) 315x1 340x1 (+5lb PR)
HS Flat Bench 2PPSx5 3PPSx5 4PPSx5
Tricep Rope 3 sets
Pec Deck 3 sets
Finally broke my bench 1RM PR. What a grinder. I’m going to practice paused bench since I might do a meet in May. My goal is a 315 paused bench.
Back:
Lat pulldowns 120x8 140x6 160x6 180x6
LF machine rows: 150x6 170x6 190x6 210x6
1 arm seated cable rows: 4 sets of 6
rear delt machine: 4 sets of 6
face pulls
Monday workouts always suck. I never get more than 4 hours sleep Sunday night. Blah.