1.2.13
Legs
Still have the cold, so I took it easy again. All very rehab oriented stuff. Not interesting.
Goblet Squats, below parallel
Sets of 10 @ 50,60,70,80,90,100
Single Leg Skier Squats
3 sets of 10
superset with
Stiff Leg Dead
65#
3 sets of 10
Single Leg Press
no weight, just the carriage(45?)
3 sets of 10
Swiss Ball Glute Ham Rollout
3 sets of ten
Swiss Ball Cable Pullover/glute ham thingy
3 sets of 12
superset with
Single leg calf raise BW, balancing not holding on to anything, really hard
3 sets of 15
Started to do a little abs and fuck it…
1.2.13
Legs
All rehab stuff. Single leg this, single leg that, pylo this and that, blah blah blah
Still sick so took it easy.
You should list your rehab workout, so I can copy. Im not good at structuring rehab sessions.
I recommend chicken soup for your head cold. Im talking 6L of the stuff.
Birds secret chicken soup recipe:
3 whole pieces of celery
2 whole onions
2 chopped up carrots
2 teaspoons of Vegeta chicken stock
Chicken (I usually use 4 pieces of thigh and legs)
Put the above ingredient into a pot and add water. Squeeze half a lemon in at the end and add some gluten free buckwheat pasta.
Thank me later.
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Strange- Do you think that all your “bodybuilding” type assistance stuff has held you back in the strength department?
Nice recipe bird
[quote]jtownlax wrote:
Strange- Do you think that all your “bodybuilding” type assistance stuff has held you back in the strength department?
Nice recipe bird[/quote]
jtown-
In some areas I do think the BB work has held me back in strength gains. Obviously my DL sucks. A few months ago on a good day I pulled 395. That’s pretty sad. But the reason is that I don’t put the time into it. There is only so much gym time you can put in and recover from and have a life/job/relationship.
So now I prioritize a little more. I’ve been working on a strong bench, and I’m very close to where I want to be. Then my plan is to work on the DL. Since knee surgery I have to be careful with the squat, but I don’t want bigger legs, they barely fit in jeans and dress pants anyway.
So, to answer: yes. But it doesn’t bother me. I’m not an athlete, and I’m too old to compete in BB. I just want to be strong and look/feel good.
1.3.13
Chest and Back
Was out of town and did a quick w/out at some random gym.
Chest
empty barx10 x 2 sets
95x10
135x5
185x5
225x5 (after racking the front of the bench lifted off the floor! Had to pile 3 plates on to stop it from going over backwards!)
275x3 x 2 sets
275x2
H Strength Incline (plate loaded) I love these machines.
90x10
180x10
230x8
250x6-all sets following are drop sets, no rest
230x6
180x6
90x10x 2 sets
Neutral Flys on PecDec
120?x10x3 sets
BB Rows
135x10
185x10
205x10
Sup Grip BB Rows
185x10x3 sets
DB Rows
100x10
110x8x 2 sets (yea! bigger db’s)
Face Pull
120?x10x 3 sets
Felt pretty good for still being a little sick. Bi’s hurt the next day from the 110# rows. I liked it.
[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]
Congrats buddy! That’s awesome!
[quote]strangemeadow wrote:
Since knee surgery I have to be careful with the squat, but I don’t want bigger legs, they barely fit in jeans and dress pants anyway.
So, to answer: yes. But it doesn’t bother me. I’m not an athlete, and I’m too old to compete in BB. I just want to be strong and look/feel good.[/quote]
Get new pants. Big legs are the bomb.
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1.7.13 Monday
Chest and Bi’s
Bench
warm ups
135x5
185x5
225x5
275x3
295x1
305x1
Pushups
25, 25, 20, 20, 10 Feet up on bench. Why not?
Bi’s
Usual shit. Ran 3 miles yesterday. Off to walk the dogs 3 today.
1.8.13
Back and Shoulders
Sup Grip BB Row
empty bar x10
135x10
185x10x 3 sets
1 Arm Tbar Row
bb 75x10x 3 sets
Meadows Rows, handle attachment I bought from Elite
bb 75
Lat PD, J’s superset
150
50
x10x 3 sets
Seated Military
95x10x 3
Shrugs
DB 100x15x 3 sets
Face Pulls
120x10x 3 sets
Bent of Rear Delt Flies
12x12x 3 sets
1.9.13
Legs
Front Squat
empty bar x10
95x10
115x10
135x10
Back Squat
135x10
185x10
225x10
Skater Lunges
empty bar x10 each leg 3 set
10-2 Lunges, w/10# plate
10 each side, alt, 3 sets
Stiff Leg Deads
empty bar x10
65x10
85x10
105x10
Glute Ham Swiss Ball Raise
10x3 sets
1.10.13
Chest and Bi’s
Plyo pushups as warm up.
DB Bench
40x10
60x10
80x10
100x10x 3 sets
Incline BB Bench/Flies superset
175x8
25x10
3 sets
Perfect Curl
65x10x 3 sets, 30 sec rest. Tough.
Incline DB Curl
35x10x 3 sets, 30 sec rest. Tough.
X Body Hammer Curls
35x10x 3 sets
Box Jumps
3 sets of 10.
Pylo push-ups, as in clapping push-ups?
Anyway, Mr Strange, Ive been doing you back rehab, and this morning I was doing RDLs with the bar only, 3 sets of 15 and even that irritated my lower back. Should I stop with the rehab until the back feels better, or just train through the pain. I give the pain a 3/10 rating, not enough to stop me from training, but enough to piss me off.
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Bird, try doing some hyper extensions and squeezing your ass together at the top of each rep. Then proceed to rdl’s.
[quote]theBird wrote:
Pylo push-ups, as in clapping push-ups?
Anyway, Mr Strange, Ive been doing you back rehab, and this morning I was doing RDLs with the bar only, 3 sets of 15 and even that irritated my lower back. Should I stop with the rehab until the back feels better, or just train through the pain. I give the pain a 3/10 rating, not enough to stop me from training, but enough to piss me off.
tweet[/quote]
The pushups were off the bench, and I’d throw myself up as high and hard as possible, and then land with my hands on the bench, absorbing the
impact. Great for activating the nervous system.
As far as the lower back goes, Go lower in weight, use 2) 7 or 8 K db’s instead of the empty bar bell. Back track a little, and build it up. Don’t do things that cause bad pain.
1.11.13
Back and Shoulders
J’s as warm up.
Sup Grip Row BB
135x10
185x10x 3
T-Bar Row
BB+3-45’s
10x3 sets
DB Rows
100x10x3 sets
Military Press
Empty x10
95x10
115x10
135x10
Rear Delt Flies
20x10x3 sets
Worked out with a buddy, didn’t get all my shit in…oh well.
Getting lean, people are commenting. Well, lean for me 
1.14.13
Chest and Bi’s
Plyo pushups with clap off bench as warm up
5 x 3 sets
Bench
135x5 2 sets
185x5 2 sets
225x5
275x2
275x3
295x1 2 sets
Didn’t feel my usual crazy strong, maybe because of a different warm up routine. Also had a very stressful weekend. Maybe that’s why. Didn’t worry about it too much.
Incline
press/fly superset
175x10
25x10 neutral grip
3 sets of 10
Usually biceps shit…
Did a bunch of conditioning stuff yesterday morning, circuits of jump rope, mountain climbers, stiff reads w/kettlebell, kettle bell swings, a minute each, 5 rounds. Pretty sweaty, felt good.
Will do this conditioning thing again this afternoon.
[quote]strangemeadow wrote:
Did a bunch of conditioning stuff yesterday morning, circuits of jump rope, mountain climbers, stiff reads w/kettlebell, kettle bell swings, a minute each, 5 rounds. Pretty sweaty, felt good.
Will do this conditioning thing again this afternoon.[/quote]
Conditioning is underrated.
Have you ever tried tabata on a stationary bike?
Highly recommended… its good fun.
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[quote]strangemeadow wrote:
1.14.13
Chest and Bi’s
Plyo pushups with clap off bench as warm up
5 x 3 sets
Bench
135x5 2 sets
185x5 2 sets
225x5
275x2
275x3
295x1 2 sets
Didn’t feel my usual crazy strong, maybe because of a different warm up routine. Also had a very stressful weekend. Maybe that’s why. Didn’t worry about it too much.
Incline
press/fly superset
175x10
25x10 neutral grip
3 sets of 10
Usually biceps shit…
Did a bunch of conditioning stuff yesterday morning, circuits of jump rope, mountain climbers, stiff reads w/kettlebell, kettle bell swings, a minute each, 5 rounds. Pretty sweaty, felt good.
Will do this conditioning thing again this afternoon.[/quote]
You are Mr. Consistency. Congrats on the further weight loss!
theBird-I’ve done Tabata with kettle bells, will try on the bike, good idea!
KingKia- Thanks man. I am consistent, that’s one thing for sure. I am really trying to get lean. I’ll post a pic soon.