[quote]theBird wrote:
Did you have a good holiday buddy?
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It wasn’t a holiday 
It was work, but as a musician it really isn’t work at all 
Chest and Bi’s
Got back home last night, glad to be back on my routine.
Chest
empty bar
x10x2
95x10
135x5
185x5
225x5
245x5
265x5
275x3
295x1 x 2 sets
Hammer Strength Incline drop sets
80, 70, 60 x8
80, 70, 60 x8/5/4
70/60/50 x8
Wow! That was humbling…but felt great
BB Curls
95x10x 3 sets
Incline DB curls
35x10x 3 sets
Hammer Curls, chest supported
35x10x 3 sets
Felt great today. Gonna run my 3 miles this afternoon.
[quote]strangemeadow wrote:
It wasn’t a holiday
It was work, but as a musician it really isn’t work at all
[/quote]
Your a rock star?
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[quote]theBird wrote:
[quote]strangemeadow wrote:
It wasn’t a holiday
It was work, but as a musician it really isn’t work at all
[/quote]
Your a rock star?
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Not really. I’ve been a working musician, studio, live and touring for over 20 years. I’m now producing and playing for a singer/songwriter Jeff Michaels. I did a lot of work on his last album, Lost In Boston. It’s on iTunes if you care to check it out. Or probably Spotify and Reverb Nation.
[quote]strangemeadow wrote:
Not really. I’ve been a working musician, studio, live and touring for over 20 years. I’m now producing and playing for a singer/songwriter Jeff Michaels. I did a lot of work on his last album, Lost In Boston. It’s on iTunes if you care to check it out. Or probably Spotify and Reverb Nation.[/quote]
Ill download it tonight, and play it in my iPod tomorrow for my shoulder and am workout.
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Back and Shoulders
DL
135x10
225x5
275x5
315x1
365x1
Eh…wasn’t feeling it, so I moved on.
BB Row
135x10
185x10
205x10
DB Row
100x10x 3 sets
DB Row Supinated
100x10x 3 sets- I thought “why not?”
Lat PD/ Stiff arm push down
140/50 x10 x 3 sets
Military Press, strict
empty bar
95x10
135x10x 3 sets
Seated DB Shrug
100x15 x 3 sets, challenging
Rear Delt Flies, cable
20x12x 3 sets
Ok, not so much shoulder stuff, maybe I’ll throw some in on Thurs after chest.
Ran my 3 miles yesterday afternoon, problem free, didn’t even ice my knee. Legs are tomorrow so hopefully will get my squat back up.
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
All below parallel
Back Squat
135x10
185x10
225x10
All to parallel or lower
Single Leg RDL BB
65x10x 3 sets
Tough as hell with the extra 20#'s
Good Mornings
95x10
115x10
135x10
Swiss Ball Ham rollout’s
10x3 sets brutal, holding hands straight up in air
some ab bullshit for a minute
Felt good, the 225# was the first time since surgery, so that was cool. Walked the dogs after and now am icing knee. Hope to run my 3 m this afternoon.
[quote]strangemeadow wrote:
Front Squat
135x10
Back Squat
225x10
[/quote]
Welcome back MrStrange. You have officially overcame your knee problems.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Front Squat
135x10
Back Squat
225x10
[/quote]
Welcome back MrStrange. You have officially overcame your knee problems.
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Thanks! It’s a good thing, it was a bummer not having confidence in my knee.
Chest Blast
Bench
empty bar x10x 2 sets
95x10
135x10
225x10x 3 sets
Incline DB
80x8
90x8
100x8
All easy
Decline DB press into power fly
50x10 press/fly x 3 sets
Felt pretty pumped.
My Bi’s are so smoked form the 100# underhand db rows that i decided not to do any bi work. Did some ab shit instead. Solid day.
Back and Shoulders
Rack Pulls, snatch grip, low shin
135x10
225x10
315x5x 2 sets
BB Row
135x10
185x10
205x10
DB Row
100x10x3 sets
Low Cable Row Supinated grip
160x10x 3 sets
Lat PD/ Stiff arm push down superset
140/50x10 x 3 sets
Military Press strict
empty bar x10
95x10
115x10
135x10x 3 sets
DB Shrugs, seated
100x15x 3 sets
Cable rear delt flies
25x10x 3 (super set with shrugs)
Lat Raise top half
10x15
15x15x 3 sets
all in all a solid day, a good amount of volume, though not crazy tough, it was tough enough.
Jumped rope for 10 mins straight yesterday. Will go for 15 today. Off to walk to the dogs.
Sunday Edition
Something good is going on. I finally got on the scale today. It said 219#, but my pants fit like I’m 210 or less. And I literally can’t wear many of my dress shirts, they are so tight the buttons are gonna pop off.
Sweet. Happy.
Monday 12.24
Chest and Bi’s
Bench
empty bar x10x 2
95x10
135x5
185x5
225x5
275x3
295x1
305x1
Very solid, off the pins with out a spot, no problem. Strong.
Incline DB Bench
90x8
95x8
100x8
Incline Flies
40x10
45x10
50x10
BB Curl, Perfect Curl Style
85x10
85x10
70x10 thought I’d try it, wtf…
Incline DB Curl/Hammer curl superset
35x10x3 sets
Done> Will run 3 M this afternoon. Off to walk to the dogs.
Weds 12.26
Back and Shoulders
Nothing super interesting, just the usual…
Stiff Arm PD as warm ups
Pendlay Rows (it’s been a few months)
135x10
155x10
175x10
185x10
DB Rows
100x10x3 sets
BB Rows, Supinated Grip
185x10x 3 sets
Lat PD/Stiff Arm PD superset
140/50x10x 3 sets
Standing Military Press, strict
empty bar x 10
95x10
115x10
135x10x 3 sets
DB Shrugs, seated
100x15x3 sets
superset with
Rear Delt Flies cable
25x10x 3sets
Need to do more BB style shoulder stuff, just don’t seem to have the time.
Ran 3 M yesterday morning, knee felt great.
Thursday 12.27
Chest and Bi’s
nothing unusual
Bench
empty bar 10x 2
95x10
135x10
185x10
225x10x 3 sets
Incline DB
100x8
90x8x 2 sets
Went down in weight, felt something funny in my L elbow
Decline DB press/fly super set
50x10/10x 3 sets
BB Curl
95x10x 3
Incline Db Curl/Hammer superset
35x10/10x 3 sets
Will run 3M this after noon.
[quote]strangemeadow wrote:
Sunday Edition
Something good is going on. I finally got on the scale today. It said 219#, but my pants fit like I’m 210 or less. And I literally can’t wear many of my dress shirts, they are so tight the buttons are gonna pop off.
Sweet. Happy.[/quote]
That is a good feeling. Don’t be contempt, make sure those shirts never fit again.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Sunday Edition
Something good is going on. I finally got on the scale today. It said 219#, but my pants fit like I’m 210 or less. And I literally can’t wear many of my dress shirts, they are so tight the buttons are gonna pop off.
Sweet. Happy.[/quote]
That is a good feeling. Don’t be contempt, make sure those shirts never fit again.
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That’s the plan!
Keep working the lower back rehab stuff, it will pay off big time.
Friday 12.28
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Back Squat
135x10
185x10
225x10
Stiff Leg Dead
65x10
85x10
95x10
OK, laugh if you want to, but I will be sore from this, haven’t done in a long time.
Box Jumps
10x3 heart rate thru the roof!
Swiss Ball Glute Ham bridge
10x3
Swiss Ball 1 arm DB Press
55x10x 3 sets
10-2 Lunges w/10# plate
10 a side x 3 sets
Was pretty sweaty when done in 50 mins. Nothing heavy, just different for me. Trying to keep the knee healthy.
Weekend off, except will run 3 M tomorrow.
Monday 12.31
Chest and Bi’s
Have a chest cold so took it easy, in and done in 40 mins.
Bench
empty bar x10 x 2 sets
95x10
135x10
185x8
205x8
225x8
Incline DB press/fly superset
80x8
20x10 neutral grip partial flies
3 sets
Incline DB Curl/hammer superset
35x10
curl and hammer
3 sets
Chest Sup Curl
35x10x 3 sets
Done.
Didn’t run on Sat, as I felt the cold coming.
1.1.13
Back and Shoulders
Still have a cold, just just did the minimum…
Stiff arm PD as warm up,
40, 50x10x 3 or 4 sets
Pendlay Row
135x10
155x10
175x10
DB Rows
100x10x 3 sets
Lat PD/CG PD
140/80x10
140/100x10
140/120x10
Seated DB Shoulder Press
50x10
60x10
70x10
80x10
Shrugs Seated, DB/FacePull superset
90x15x 3 sets
120x10x 3 sets
Lat Raise, top portion
10x15
15x15x 3 sets
Pretty much maintenance, nothing special. Being sick isn’t cool. Off to walk the dogs.