[quote]theBird wrote:
[quote]strangemeadow wrote:
Ate a tremendous amount of Asian food last night, couldn’t sleep. Deep fried doesn’t like me 
[/quote]
Was that a cheat meal?
Im disappoint. I expect more from you.
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It was a planned cheat meal! But I regretted it. I feel better when I just stay on track.
Chest and Bi’s
Usual warm up on bench…
Ended up doing
135x5
185x5
225x5
275x3x 2 sets
275x2x 2 sets
Push Ups
4 sets of 25…easy…
Usual Biceps shit, just want to do maintenance now.
Box jumps
4 sets of 10
Afternoon conditioning
1 min jump rope, 30 secs rest
10 sets
Feel good. Also walked the dogs for about 2.5 miles this morning, will do another 1.5 with them tonight. Getting set to grill up a ton of chicken breasts for the week.
Yum!
[quote]strangemeadow wrote:
Getting set to grill up a ton of chicken breasts for the week.
Yum![/quote]
Do you use any spices? Recently I have been baking my chicken breasts in this plastic bag thing which comes with spices to mix in. Some of the ingredients in the spices are probably not ideal, but its tasty.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Getting set to grill up a ton of chicken breasts for the week.
Yum![/quote]
Do you use any spices? Recently I have been baking my chicken breasts in this plastic bag thing which comes with spices to mix in. Some of the ingredients in the spices are probably not ideal, but its tasty.
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My wife works for Weber, the BBQ grill company (don’t know if you have Weber down under) so we get all of these different spice blends, rubs, marinades and salts. They are all pretty tasty, so I always season the chicken pretty well.
I hope there are no BPA’s in that plastic bag!
Back and Shoulders
Rack Pulls, mid shin, snatch grip
135x10
225x10
275x5
295x5
315x5 very short rest periods.
BB Row
185x10 superset with
Lat Raise, top half
15x15
3 sets, short rest
Sup Grip BB Rows
185x10 superset with
Front Raise
15x15 short rest
DB Rows
100x10x3 no rest between arms, 30 sec rest between sets
Lat PD
160x10 supered with
Stiff arm push Down
50x10
3 sets
Arnold Press
50x10x 3 sets, 30 sec rest
DB Shrugs seated
100x15x3 sets
Really kept my heart rate up. Gonna do some cardio or conditioning this after noon.
1.30.13
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
all easy
Back Squat
135x10
185x10
225x10
all easy
Rev Lunge w/25# plate x10
RDL 135x10
superset above, x3 sets
Skier Squats
empty barx10 each leg, 3 sets
Swiss Ball Glute Ham rollout
10x3 sets
Box Jumps
10x3
Not much different here, all felt good, may increase sets next week. Need more reps, not weight.
1.31.13
Chest and Bi’s
Plyo pushups as warm up.
DB Bench
50x10
70x10
90x10
100x10x 3 sets Felt good, easy. Wish the db’s went higher ;(
Decline BB Press
185x10x 3 sets 45 sec rest between sets. Chest was pumped.
Incline Flies DB
50x10x 4 sets 30 sec rest between sets. Pumped.
BB Curl
warm up
95x10x3 sets
Incline Curls DB
35x10x3 sets 30 sec rest
Chest Sup alt Hammer
35x10x3 sets 30 sec rest
My tendons have been hurting again, so I’m back to icing them after workouts. And wearing my super tight sleeves with ceramic magnets in them when not lifting. I blame the Hammer Strength Hi Row machine. Or myself.
[quote]strangemeadow wrote:
My tendons have been hurting again, so I’m back to icing them after workouts. [/quote]
I know we have had this discussion before, but have you ever considered trying low reps for a 3-4 weeks to have a break and to see how it goes?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
My tendons have been hurting again, so I’m back to icing them after workouts. [/quote]
I know we have had this discussion before, but have you ever considered trying low reps for a 3-4 weeks to have a break and to see how it goes?
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I think we have talked about this. If I go low reps, but higher weight , I’m not sure if that’s any better. And I think my joints start to hurt then, which makes it hard to figure out if my tendons hurt or if it’s my joints…
This morning they feel good. A couple days of icing and the magnetic sleeves really help. I just need to ice after every work out. When I consistently ice, the tendons are consistently better.
2.1.13
Back and Shoulders
J’s as warm up
40x10
50x10x 3 sets
BB Rows
135x10
185x10x 3 sets
Sup Grip BB Rows
185x10x 3 sets
DB Rows
100x20x 3 sets
Lat PD
160x10x 3 sets (w10 lat shrugs at the end of each set)
Military Press, strict
empty bar x10
95x10
115x10
135x10x 3 sets
Shrug DB Seated
100x15x 3 sets
Face Pulls
130x10x 3 sets
Pretty much a maintenance type of day, keeping it cool with my tendons.
[quote]strangemeadow wrote:
A couple days of icing and the magnetic sleeves really help. I just need to ice after every work out. When I consistently ice, the tendons are consistently better.
[/quote]
I’m assuming you use fish oil, right?
Do you have Elmore oil in the states? I know it’s bro-sciencey but I think it helps.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
A couple days of icing and the magnetic sleeves really help. I just need to ice after every work out. When I consistently ice, the tendons are consistently better.
[/quote]
I’m assuming you use fish oil, right?
Do you have Elmore oil in the states? I know it’s bro-sciencey but I think it helps.
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Fish oil, of course 
Elmore oil? Never heard of it, but I will investigate. Thanks. Some BroKnowledge really does work!
1.4.13
Chest and Bi’s
Tendons feel normal, now my left elbow is feeling…not right. Hmmm…
Bench
empty bar x 10x2
95x10
135x10
185x10
225x10x 3 sets
Did 3/4 reps on most sets, from the chest up, but not lock out, just to keep the tension on my pecs and less triceps.
Incline Bench/Pronated Grip DB Flies
185x6/25x10
175x8/25x10
155x8/25x10
starting with 185# 1 minute after benching was a bit humbling…
Hi Cable Flies
50x10x 4 sets 30 sec rest
“Perfect Curl” BB Curls
empty x 10
65x10
75x10
65x10 30 sec rest between sets. Shit, these are hard!
Incline DB Curls, ala Dan Trink style (thumbs touching outside plates, short head emphasis) 30 sec rest
35x10x 3 sets- I could feel the difference. Will stay with these.
Cross Body Hammer Curls
35x10x 3 sets 30 sec rest- was kinda smoked by the end of the 2nd set with short rest.
Some extra stretching after. Off for dog walking, did nothing over the weekend except walk up and down The Strip in Las Vegas. A lot of fucking walking.
1.5.13
Back and Shoulders
L elbow still weird…
Stiff Arm PD as warm up
BB Rows
135x10
185x10x 3 sets really working on feeling the contraction at the top.
Chest Supp seated Sup grip Rows
55x10
60x10
65x10
70x10 again, really working on the contraction and getting my elbow behind my body
Low Row Cable machine, with 2 D-ring handles, Trink style (pulling my body through)
160x10
140x10x 2 sets
Really felt it in the lats.
Facepulls
130x10x3 sets
Lat Raise/Arnold Press superset
15x10
45x10
3 sets
Rear Delt cable flies
20x10x 3 sets
Smith Shrugs behind the back
185x15x 3 sets
Yesterday afternoon did this:
Jump Rope 1 min
10 Spread Eagle sit-ups (40 sec)
20 sec rest
10 rounds=20 mins
Felt great, will do intervals on elliptical or walk on an incline this after noon.
2.6.13
Rode the stationary bike for 20 mins
Jumped Rope 1 min
Ab thing 45 sec- 15 sec rest
x10
More ab stuff, foam rolling, stretching, then left.
It was supposed to be leg day, but I have a headache and generally wasn’t “feeling it”.
Then walked the dogs in the Tundra…
2.7.13
Chest and Bi’s
Going for hypertrophy for the next 4 weeks or so…
Bench
Warm up to:
225x10x 3 sets
Decline
185x10x 3 sets 1 minute rest
Incline DB press/ neutral grip fly
70x10/20x10 x 3 sets 1 min rest
Bi’s
Warm Up…
Incline DB Curl Trink style
35x10x 3 sets 30 sec rest
BB Perfect Curl
65x10x 3 sets 30 sec rest
Incline Hammer Curls
35x10x 3 sets 30 sec rest
Wow. Was done with warm up and work out in 50 mins…did some extra ab stuff…
May or may not do conditioning this afternoon.
2.8.13
Back and Shoulders
J’s as warm up, lots
BB Row/ Sup Grip DB Row super set
135x10/50x10 x 3 sets
DB Row super sets
100x10/50x10 x 3 sets
Lat PD/ Close Sup Grip PD
140x10/140x10 x 3 sets …really tough on the close grip sets…
Seated Lat Raise, top half superset
15x15/10x10 x 3 sets short rests
Lat Raise Bottom half
35x20x 3 sets short rest
Military Press Strict
95x10x 3 sets 30 sec rest between sets
Shrugs DB 100x15x 3 sets short rest
Scissor kick leg raise things, hanging, really hard…
Have been really dialing my diet this week. Losing body fat.
2.11.13
Chest and Bi’s
More BB stylee…
Bench
warm up
225x10x 3 sets 3 mins between sets, maybe less…
Decline
185x10x 3 sets 45 sec timed rest
DB Incline/Fly superset
75x10/35x10 x 3 sets 1 min rest, feet off the floor for all sets
Hammer Curls, standing
warm up
40x10x 3 sets 30 sec rest
Seated Incline Curls Trink style
35x10 x 3 sets 30 sec rest
Perfect Curl BB
65x10x 3 sets 30 sec rest
by the time I got to reps 8-9-10 the Perfect Curl form started to go to shit…really feel it in the bi’s big time
Scissor kick hanging leg raise ab bullshit x 1,000,000…
I’m gonna start doin 10 mins of ab stuff at the end of every w/out.
Conditioning this afternoon.
Scissor kick?
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[quote]theBird wrote:
Scissor kick?
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I don’t know if it’s the right name…
I use the hanging “ab straps”, hold my legs tight together, do a “hanging leg raise” then spread my legs at the top of the movement, and go all the way down with them spread, then up to the top with them spread, bring legs back together and go down to start position.
Make sense? It’s a bitch. Enjoy!