Back and Bi’s
J’s as warm up
HS Hi Pull
70x10
80x10
90x10x 2 sets
Pull Downs, neutral grip
160x10x 4 sets
DB Rows
105x10
110x10
115x10
Various curls, lots
Face Pulls
180x10x 4 sets
Felt good.
Yesterday, Legs
Rev Lunge
Walking Lunge
RDL’s
Leg Press, last set 1005x10
10-2 Lunges
Jelly legs
Chest
Incline Bench
empty bar warm up
95x10
105x10
135x10
185x5
205x5
225x5
235x5
245x5
Bench Slow ecc, paused reps
225x5x 3 sets
4 sets 25 pushups
Felt great.
Friday
Back
J’s as warm up
BB Rows
Pro grip/Supp grip SuperSets, standing on bench
135x10 each grip x 4 sets
Low Cable Row drop sets
160x10
140x5
120x5
x 3 sets
Shrugs 100x15x 3 sets
Rear Delt Cable Pull aparts, various angles
Seated curl/hammer curl superset
30x10 each x 5 sets
Tasty.
Saturday
DeadLift
135x10
225x10
275x5
315x5
365x1
385x1
405x1
Slow but solid, no pain anywhere today.
Sunday
Ran 2 miles treamill (did 4 days last week)
Glute ham raises, spread eagle sit ups, 50, oblique stuff
Still lifting, not logging.
DL’d 425 yesterday, was very happy with that…
Training for a bench of 335. Hit 325 on 10.14. Should happen soon.
Shit. Still training, not logging. Had Cubital Tunnel Release surgery in Jan. Lost the feeling in my pinky and ring fingers in both hands. Not good for guitar players…Had nerve impingement in my elbows, probably dips are the culprit. So the laproscopic was thru my elbows, so I’ve been babying things a bit. Have gotten more size and leaned out though.
[quote]strangemeadow wrote:
Shit. Still training, not logging. Had Cubital Tunnel Release surgery in Jan. Lost the feeling in my pinky and ring fingers in both hands. Not good for guitar players…Had nerve impingement in my elbows, probably dips are the culprit. So the laproscopic was thru my elbows, so I’ve been babying things a bit. Have gotten more size and leaned out though. [/quote]
sorry to near about the injury, man. Glad to see your still killing it though, and you look HUGE!
I didn’t realise you were going in for surgery. How is the recovery? 100% yet? Can you still dip? Any other limitations? Did you do lots of weighted dips or was it more bodyweight dips?
Anyway, its good to have you back on T-Nation.
tweet
[quote]KingKai25 wrote:
[quote]strangemeadow wrote:
Shit. Still training, not logging. Had Cubital Tunnel Release surgery in Jan. Lost the feeling in my pinky and ring fingers in both hands. Not good for guitar players…Had nerve impingement in my elbows, probably dips are the culprit. So the laproscopic was thru my elbows, so I’ve been babying things a bit. Have gotten more size and leaned out though. [/quote]
sorry to near about the injury, man. Glad to see your still killing it though, and you look HUGE![/quote]
Thanks man! I’ve checked out your log and see you’re still kicking ass too!
[quote]theBird wrote:
I didn’t realise you were going in for surgery. How is the recovery? 100% yet? Can you still dip? Any other limitations? Did you do lots of weighted dips or was it more bodyweight dips?
Anyway, its good to have you back on T-Nation.
tweet[/quote]
Hi theBird,
My recover is complete, but I still don’t feel 100% confident on my bench. In November I was benching 325 at a bodyweight of 215, which is pretty damn good, I think. Hit 305 on Monday, I just need to get my confidence back on that lift. DL’ed 405 yesterday and it was fine.
Yeah, it was just body weight dips. I hadn’t done them in a long time. I did 3 sets of 10 one day, felt good. Did 3 sets of 10 a week later, all good. Next week same thing, 2 days later felt my pinkie and ring finger start to go numb.
I’ve also been absent due to moving and remodeling my new house, a huge under taking that is now finished.
But I’m back, and will start logging again.
4.5
Bench/Arms
Warm on bench…
Pin Press, top 1/3
225x5
285x5
315x5 2 sets
Paused reps, bottom 1/3
225x5 3 sets
Floor Press DB
100x5
110x5
115x5
50 push ups
Hammer curls, 5 reps, start at 20# run rack to 50# and back down
Seated Curls/Close Grip Bench
30x10
135x10
4 sets
“Perfect Curls” EZ Bar 40#
4 sets 10
Empty Bar 15x4 sets, 10 sec rest
Solid day, felt great. Lots of mobility work, rotatory cuff work in between sets.
Back/Shoulder
Pendlay Rows
135x10
155x10
175x10
185x10
DB Rows
115x10 2 sets
115x20
Sup Grip BB Rows
135x10 3 sets
135x20
Close grip PD sup grip/Stiff Arm PD
140/55 4 sets of 10
Lat Raise cable machine
10x15 3 sets, single arm, non stop back to back sets
HS Press
60x15 3 sets, slow and partial
Rear Delt Flies, cable
10x15 3 sets
Played basket ball for 10 mins after with my buddy who is a great player, kicked my ass, totally winded…
Pic from this morning.
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Box Squat
185x10 4 sets
RDL/Shrug combo
135x10 4 sets
Good Mornings
95x10 3 sets
Leg Press
4 Plates x10 4 sets, wide stance, really deep, until carriage bottomed out.
Really tired…prob not enough carbs yesterday…
So terrible at logging…
Thurs Benched 305 easy, then did a bunch of 5 sets of 10 on the incline at 185, then decline fly/press w/50# db’s, 4 sets of 10. Finished with bi’s.
Friday warmed up with seated cable row
140/160/180/200/220/240/260x5, then back down
Pendlay rows
135x10 4 sets
Sup grip bb rows
135x10
Lat PD/J’s
140/55
4 sets of 10
Lat raises
15/10#
15 reps each superset
4 sets
DB Press
35x15, slow
3 sets of 10
Rear delt flies, machine
100x12x3 sets
Did some form of cardio M/T/Th/F… jump rope 10 mins, sprints, run 2 miles, stairmaster 2 miles, 200 ab moves every day
Sunday
DL
135x10
225x5
315x5 3 sets
jump rope 10 mins
Just wanted to do something…felt good.
Monday
Bench
warmed up…
225x5
245x5
275x3
295x1- 3 singles
Incline
185x10x4 sets, maybe 5, lost count. 1 min rest between
Cable Flies- above forehead/chest level/waist level, all from pulley at chest level
10 each position, non stop = 30 reps @ 15#
30 sec rest
3 sets
Bicep shit
Felt great, will do some conditioning this afternoon. Dialing in my diet.