Shoulder’s, Bi’s, Traps
Military Press
empty bar x10x2
95x10
115x10
135x10x 3 sets
Arnold Press
40x10x 3 sets
Lat Raise top half seated
10x15
15x15x 3 sets
BB Curls
empty bar x10x 2
95x10x 3 sets
Seated Incline Curls
30x10x 4 sets
Seated Incline Alt Hammer
30x10x 3 sets
Shrugs DB 100x15 x 3 sets
superset with
Cable rear delt flys
20x12 x 3 sets
Good day, done in an hour flat, ran 2 laps before and after. Off to walk the dogs in the fucking cold midwest plains…
Leg and Knee rehab
Front squats
Back squats
Good mornings
RDL’s
Skater squats
Swiss ball pullovers for ham and glute
10-2 lunges
All light weights…better than nothing!
DL and Back
Some high kicks and reverse lunges to warm up
DL
135x5
225x5
315x5 slow, my lower back hurts from running yesterday. Has hurt all week actually, prob need to do more abs…
225x5 2 sets, really fast, that felt good at least.
Lat PD/ J’s superset
120x10
40x10
140x10
50x10
160x10
50x10
BB Row
135x10
155x10
175x10 again, lower back was bumming me out 
DB Rows
100x10 x 3 sets
Hammer Str Hi Rows
110x10
120x10
125x10 Felt strong
Cable Pullovers on decline bench
55x10x3 sets
Cable shrug 1 arm
130x15x3 sets
Maybe my morning walk with the dogs will help my back. Shit.
Talk about serious volume.
Ever thought about taking a month where you decreased the volume a bit just to see what happens?
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[quote]theBird wrote:
Talk about serious volume.
Ever thought about taking a month where you decreased the volume a bit just to see what happens?
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I don’t think it’s that much volume. Well, ok, it is, but it’s only once a week. And it is the back, which is a crazy large muscle group and they go in every direction.
But maybe. Higher weights and less volume. Hmm…I’ll think it over. But check out today’s chest session, that was pretty low volume. I think.
Chest and Tri’s
Bench
empty bar x 10 x 2sets
95x10
135x5
185x5
225x5
275x4x 3 sets Sets all felt good and strong.
275x3 I could tell I was losing it.
275x2x 2 sets
Incline DB Press
90x8
95x8
100x8 All sets felt easy and super strong
3 Way Fly
40x8 reps (in 3 postions)
3 set
3 sets of dips, 10 bw
Felt good, all in all. Still need to get 4 sets of 4 on the bench. This is bugging me.
Changing things up a bit…
Chest, Back, Tri’s
Bench
empty bar x10 x 2 sets
135x5
185x5
225x5
275x1 (3x) Cluster 30 sec. in between lifts
285x1 (3x) Cluster, same ^^
295x1 (3x) Cluster, same ^^
Didn’t have any lift offs, third rep of last set had 5#'s of spotting, still felt good.
BB Rows
empty bar x 10
135x10
185x8 2 sets
DB Row
100x8x 3 sets
Seated Decline DB Row
65x8
70x8 2 sets
Close Grip Decline Bench
225x8 3 sets
Wednesday will be a speed day, very light. Then clusters again Friday. Tomorrow legs and Bi’s
Argh. Something is wrong with my left elbow, around the triceps area of insertion. Something bad may have happened today. Felt fine until about 12:30, a solid 4 hours after lifting. wtf.
[quote]strangemeadow wrote:
Argh. Something is wrong with my left elbow, around the triceps area of insertion. Something bad may have happened today. Felt fine until about 12:30, a solid 4 hours after lifting. wtf.[/quote]
Fish oil? Foam rolling?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Argh. Something is wrong with my left elbow, around the triceps area of insertion. Something bad may have happened today. Felt fine until about 12:30, a solid 4 hours after lifting. wtf.[/quote]
Fish oil? Foam rolling?
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I take lots of fish oil, foam rolling is an idea. I’ll give it a try today. I have a elbow sleeve that has ceramic magnets in it, around the inside and outside of the elbow area. I wore it yesterday and iced off and on, so it got better by bed time, but is flaring up again.
Supposed to bench again tomorrow, we’ll see…
Legs and Bi’s
Front Squats
empty bar x10 2 sets
95x10
115x10
135x10
Back Squat
135x10
185x10
195x10
All sets below parallel, knee feels good. Also ran 2.2 M on Sunday, will again this afternoon
Good Mornings
95x10 can up the weight next time
BB Curls
95x10x3 sets
Incline DB Curls
30x10x3 sets
Incline Hammer
30x10x3 sets
Swiss Ball Glute/Ham raise
3 sets of 10
10-2 Lunges w/10# Plate
10 reps each side, alternating
3 sets
10 m of ab shit
Elbow felt fine when curling, not so fine now. Not as bad as yesterday…
Utility Day?
DL
135x10 fast
225x10x 2 sets fast
275x5 fast
315x5 pretty fast, Felt great.
Bench
empty bar x10 speed
135x10 speed
185x5 speed
225s5x 2 sets speed, easy
Military Press
empty bar x10
95x10
135x8x 3 sets
BB Rows, supp grip (back activation)
135x10x 4 sets
DB Shrugs
100x15x 3 sets
Done in an hour. Felt awesome and strong. Tomorrow is off, Thanksgiving.
Back for more benching on Friday.
Oh yea, elbow seems to be fine… maybe the magnetic sleeve and icing helped?
Have you always ran a bodybuilding split? Hows your progression strength wise? I’m thinking of switching over to a more bodybuilding style training because in the end thats what i want to do.
[quote]jtownlax wrote:
Have you always ran a bodybuilding split? Hows your progression strength wise? I’m thinking of switching over to a more bodybuilding style training because in the end thats what i want to do.[/quote]
I have always done a split, but with an emphasis on strength as the first main movement. I think it really primes your hormones for growth. You gotta have a decent level of strength before worrying about size.
Chest, Back, Bi’s
Awesome day, was so F’ing strong.
Chest
empty bar x10x2
135x5
185x5
225x5
275x3 (clusters, 1 rep 30sec rest, repeat)
285x3 same as above
295x3 same as above felt crazy strong and good. Easy.
BB Row
135x10
185x10 x 2sets
DB Row
100x10x 3 sets, all back to back, no rest. Heart rate jacked! Out of breath, I call it cardio…
Hammer S. Hi Row
115 (each arm) x10x 3 sets
BB Curl
95x10x 3 sets
Incline DB Curl
35x10x 3 sets (up 5#'s)
Incline Hammer
35x10x 3 sets (up 5#'s)
All my favorite bro’s were at the gym, so I was fired up and it was fun.
Ran 2.2 M yesterday, knee is good.
[quote]strangemeadow wrote:
Chest, Back, Bi’s
Awesome day, was so F’ing strong.
Chest
empty bar x10x2
135x5
185x5
225x5
275x3 (clusters, 1 rep 30sec rest, repeat)
285x3 same as above
295x3 same as above felt crazy strong and good. Easy.
BB Row
135x10
185x10 x 2sets
DB Row
100x10x 3 sets, all back to back, no rest. Heart rate jacked! Out of breath, I call it cardio…
Hammer S. Hi Row
115 (each arm) x10x 3 sets
BB Curl
95x10x 3 sets
Incline DB Curl
35x10x 3 sets (up 5#'s)
Incline Hammer
35x10x 3 sets (up 5#'s)
All my favorite bro’s were at the gym, so I was fired up and it was fun.
Ran 2.2 M yesterday, knee is good.[/quote]
Nice lifts, man! Keep it up! Let me know when you hit 315 again.
Chest, Back, Traps
Bench
55x10x 2 sets
145x5
195x5
235x5
275x3 clusters, 1 rep, 30 sec rest, repeat
285x3 cluster
295x3 cluster
305x3 cluster, 3-5#'s of spotter on last rep
Didn’t plan on the 3@ 305, but felt crazy strong, first 2 reps were excellent, last one needed a bit of help.
No lift offs.
BB Row
135x10
185x10
195x10
DB Row
100x10x3 sets
H Strength Hi Row
115x10
120x10x 2 sets
Dips
BWx10x 3 sets
DB Shrugs
100x15x3 sets
Awesome w/out. Done in a hour. Off to walk the dogs.
Legs and Bi’s
Goblet Squats
40x10
60x10
80x10
100x10 all nice and deep
in between sets
Single leg RDL’s empty bar x10
Back Squat
135x10
185x10
205x10 all nice and deep
Good Morning’s
115x10x3 sets
Signal Leg Glute/Ham raise on Swiss Ball
10 ea leg x 2 sets
Both legs x 10
Kneeling on SwissBall 1 minute, 2 sets
Concentration Curls
25x10x 3 sets super strict, no rest between.
Incline DB Curl
35x10x 3 sets
Decline DB Curls, super strict
25x10x 3 sets
Solid day.
How is the knee holding up?
I think I have asked this before, but do you use knee sleeves? It must be getting cold there in Illinois?
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