ME Upper
Bench:
10 @ Bar
10 @ 135
10x3 @ 225 - Alternating between close and regular grip
Bent Over Rows:
3x10 @ 135
Pallof Press:
3x10 @ 70,80,90
I went to the athletic trainer yesterday and she did some stretches to see if I had a hernia. She said it didn’t seem like it, but that I should go to the doctor to check for internal stuff. So I did, and he felt up my balls. He said he didn’t feel any bulges (was that an insult?) so it should just be a strain. He told me to take it easy for a few weeks. I’m taking it easy until Wednesday, which is ME lower day.
Motivation: Low
Nutrition: Okay
Edit: I also played 4-on-4 volleyball for about 13 games to 11 in a row because my team was just that badass. That’s about 2 straight hours of sprinting and jumping in sand. Calf, knee, ankle, and foot-work = done.
DE Lower
Squat:
Some Bar Work
3x5 @ 135
10x3 @ 225
Cable Ab Rotation:
3x10 @ 100
Leg Curl and Hyperextension Superset:
10 @ 110 and 100
8 @ 110 and 100
6 @ 110 and 100
I think my groin strain or whatever it was may have been caused by my shoes. See, my Nike Frees were stolen at my 21st birthday pool party and I’ve been wearing my old trail running shoes (read: shit). That day I got the strain was the first day I was wearing those on a leg day. Other than that, my feet and knees have been killing me too.
Anyway, I took my shoes off to squat and it felt great. I usually do about 50 pounds for the ab rotations, so the 100 pounds was difficult but I’m glad I did it.
Edit: Ran about a mile around my house with my girlfriend for no reason.
Motivation: Medium
Nutrition: Good
Music: Radio (gah, terrible)
Quote: “My fellow Americans, I am pleased to tell you I just signed legislation which outlaws Russia forever. The bombing begins in five minutes.”
-Ronald Reagan, testing a radio microphone, 1984
ME Upper
2-Board Bench:
10 @ Bar (No board)
10 @ 135 (No board)
5 @ 225
5 @ 275
3 @ 315
1 @ 335
1 @ 345
1 @ 365
1 @ 385 (Some help from spotter, could have gotten 380 myself)
17 @ 225 (No Board, +1 rep PR)
One-Arm DB Rows:
2x10 @ 120
15 @ 120 (Straps)
DB Floor Press:
10 @ 100s
5 @ 100s
This was the first time I’ve done heavy board presses. It felt pretty good. I’ll put my 1rm at 380 for reference.
Off day tomorrow!
Motivation: High
Nutrition: Okay
ME Lower
Box Squat:
Bar Work
2x5 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 365 (harder than it should be)
1 @ 365 (Add belt for remainder. Much easier.)
1 @ 385
1 @ 405
1 @ 435 (Tough)
1 @ 455 (No help +10 lb. PR)
1 @ 465 (Little help near bottom)
10 @ 225
Done. That was tough as shit, I had a hard time focusing and getting motivated. I felt like passing out during the 465 eccentric. I need to get my headphones back so I can tune out the stupid shit happening around me.
My new shoes were finally delivered today though.
Motivation: Low
Nutrition: Okay
DE Upper
Decline Bench:
Something @ Bar
10 @ 135
…flat bench opened up.
Flat Bench:
5 @ 185
10x3 @ 225 Alternating wrists banded to force bar pull-apart.
Pull-Ups:
10x5 Last 5 sets strapped.
Triceps Pushdown with Straight Bar:
10 @ 110
10 @ 110 Reverse Grip
10 @ 130
10 @ 130 Reverse Grip
5 @ 150
Ran 4 laps (~720 m)
Nothing special about this workout, just DE. I realized I hadn’t done any direct arm work in about a month. Which seems kinda ridiculous that my bench is going so well. Westside FTW.
Motivation: Medium
Nutrition: Okay
Music: Still radio, I’m getting used to tuning out the music.
ME Upper
Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 345
1 @ 365
1 @ 375
3 @ 315
32 @ 135 (some kinda PR)
HS High Row:
10 @ 90
10 @ 180
8 @ 230
8 @ 270
Edit: 5 @ 320
10 @ 180
I’m pissed that I’m stuck at 375. I need to start testing other maxes too though, like 2 and 3 RM. I think it would help.
Edit: I skipped DE lower yesterday. Just kind of happened. Sorry.
Motivation: High
Nutrition: Okay
Music: Hail the Villain
Fuuuuuuuuuu
Lots of warm-ups, activation, and bar work
Deadlift:
9 @ 135 (3 stances, 3 per)
5 @ 225
5 @ 275
5 @ 315
3 @ 365
2 @ 405
1 @ 445
1 @ 475 (Add belt)
1 @ 495
0 @ 515 (Gahhhh! Got it about 2/3 up)
12 @ 315 (Some kind of PR)
Need to do accessories but I was pissed off and shaking because of caffeine and PowerDrive. So I left.
I’m happy I didn’t get any groin pain, but shit, I’m not happy about the lifting.
Motivation: High
Nutrition: Okay, not enough.
Music: A Day to Remember, Parkway Drive
Quote: “Fuuuuuuuuuuuuuuuu” -Rage Guy
Edit: Forgot to post on Friday!
I don’t remember all the numbers, but it was just a DE Upper day. I did speed banded bench and dips up to BW+115 for 5 and BW+120 for 3 (both PRs).
I started a security job yesterday (Saturday) and my feet and legs are killing me. We’ll see how DE Lower goes today.
good stuff man, just keep moving the weights
[quote]Son_of_Man wrote:
good stuff man, just keep moving the weights[/quote]
Thanks for the motivation!
ME Bench
Decline Bench:
10 @ Bar
10 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 335
1 @ 355
1 @ 365
0 @ 375 (Kind of. I started to grind and spotter took it)
1 @ 375 (Easier)
0 @ 385 (God damnit)
10 @ 225
Speed Squat (Since I missed yesterday):
5x5 @ 135
I’m going to actually write down my accessories that I’m going to do each day. Otherwise I just don’t do them because fuck that…but it’s hurting my lifts.
Motivation: Medium
Nutrition: Good
Music: Edgewater
ME Squat
Box Squat:
5 @ 135
5 @ 225
5 @ 275
5 @ 315
3 @ 365
2 @ 385
2 @ 405
1 @ 435
10 @ 315
Seated Good Morning:
3x10 @ 135, 185, 135
Hyperextension:
3x10 @ 100
Plank:
3 @ 30 seconds
The 435 was too slow to go higher without a spotter. I didn’t have much motivation today…Lots of stupid stuff/people in the gym. I also didn’t sleep very well last night. Oh, and I ate like shit today.
Motivation: Low
Nutrition: Poor (Chic-Fil-A Breakfast, Nothing for 6 hours, Eggs, Protein, and McDonald’s dinner)
Music: Forgot musics.
DE Bench
Bench:
10 @ Bar
10 @ 135
3x3 @ 225 (was told I wasn’t moving fast enough off my chest)
5x3 @ 185 (working on leg drive as well)
Pull-Ups:
5x5 I think
EZ Bar Preacher Curls:
2x5 @ 70+Bar
EZ Bar Standing Curls:
2x5 @ 70+Bar
Facepulls:
2x15 @ 80
Don’t want to type anything else. Sleeeeep.
[quote]robilyn29 wrote:
such a cutie you are 
[/quote]
lol thank you. I don’t know why though.
ME Bench
Bar Work Warm-Up
Incline Bench:
10 @ Bar
10 @ 135
5 @ 185
5 @ 225
3 @ 245
2 @ 265 (not difficult, but my left shoulder hurt on Friday, and it hurt doing this…so I stopped)
Banded Speed Squat (Doubled Over Monster Minis):
3x5 @ Bar + Bands
5x5 @ 95 + Bands
Average Band Low Row w/ Pause:
3x10
Average Band Standing Triceps Extension:
2x10
Mini Band Wrist Stuff:
Internal/External Rotation
Flexion/Extension
Rear Delt Fly Machine:
3x10 @ 50,70,50 (almost no rest)
I missed another DE Squat day on Sunday. I worked for 10 hours straight on Saturday in shitty shoes and my feet up to my hips and lower back were killing me. I don’t think I could have been productive in the gym. I do like all the banded stuff I did today. I need to take it easy on my shoulder, I think it’s mostly muscular and not the joint though.
Motivation: Medium
Nutrition: Okay
ME Deadlift
After a relatively (for me) damn good warm up:
Deadlift:
12 @ 135 Various stances for 3’s
6 @ 225
5 @ 275
5 @ 315
2 @ 365 (Add belt for first rep, throw belt across room, second rep)
1 @ 365 (Angry)
1 @ 405 (Still angry)
1 @ 445 (Rough, and rounded)
Barbell Glute Bridge:
5 @ 315
5 @ 405
5 @ 495 (PR. Never gone above 405)
3 @ 550 (PR. I can glute bridge way more than I can deadlift)
Lat Pull Down:
2x10 @ 110 Paused/Squeeze at bottom
Done. Horse shit. I’m deloading starting right now. I have too many aches and I’m too weak to possibly be doing any good. I’m going to do a proper deload as written by Wendler, I believe. I’m going to mobilize the shit out of my hips, shoulders, and thoracic region along the way. Another goal: Actually foam roll, take my fish oil, and eat well consistently.
Motivation: Piss off.
Nutrition: Meh.
Music: Escape the Fate
Deload Week
Stretching
Bench:
3x5 @ 135
Pull-Up:
1…nevermind…remember that shoulder pain? It was the joint.
5 Towel Grip
Facepull w/ Pause:
4x10 @ 70
Neutral Grip Lat Pull Down:
5 @ 120, 160 (straps), 180 (straps)
DB Row:
3x5 @ 100 (Hurts)
DB Lateral Raise + Pause:
3x10 @ 25
DB External Rotation (testing shoulder)
5 @ 25 (Felt fine)
Band Rows (Low, Medium, High):
??X8 @ Average Band
So, my shoulder hurts doing pull ups, db rows, and benching but feels fine with facepulls, band rows, and lateral/posterior db raises. I don’t know what the answer is but I need to figure it out.
I’ll be doing more mobility work tonight.
“I never struggled with injury problems because of my preparation - in particular my stretching.”
Edwin Moses
Deload Week
Warm-Up
Alternating Back and Front Squats:
10x5 @ 135
Conventional Deficit Deadlift:
5x5 @ 135 Alt snatch and clean grip
Cable Low Row:
5 @ 160, 180, 200, 210, 210, 210, 200 (PR)
I picked a good week to deload, because I got sick the other day. I’m feeling better now though. I can’t wait to get back to real weight though. I felt energetic and ready to go in the gym tonight, but I held back. I don’t think I’ve ever done the entire stack on the cable rows. Interesting that my shoulder hurt the other day doing any rowing motion, and today I PR on a rowing motion. Hmm.
Motivation: High
Nutrition: Good
Music: A Day to Remember (I got new headphones! Finally)
Deload Week
Warm Up
Flat DB Bench:
2x10 @ 80s
4x5 @ 100s
10 @ 100s
Facepulls w/ Towel Grip:
10 @ 100
3x10 @ 80
Mini Band External Shoulder Rotation: (Bilateral and Unilateral)
10 B
5 U
10 B
5 U
10 B
Mini Band Internal Shoulder Rotation: (Same)
10 U
5 B
10 U
5 B
1 Pull Up…yup, still hurts.
There are wayyy too many people at the gym this year (student rec center). I’m thinking about joining World’s so that I can get things done, but money is an issue as always.
I’m not surprised that my shoulder still hurt when I did the pull up at the end, but I think I’ve been helping it. I’m going to carry this deload until Monday.
Motivation: Medium
Nutrition: Great
Music: 3OH!3
Deload Week
Warm Up
Alternating front/back squats:
6x5 @ 135
Deficit Deadlift:
5 @ 135 Conventional/Wide Grip
5 @ 225 Sumo/Close Grip
Barbell Glute Bridge:
10 @ 225
10 @ 315
10 @ 405 (+5 rep PR, nothing special)
Done. I was strapped for time today. I also played flag football last night, which included a bunch of sprints.
Motivation: Medium
Nutrition: Okay
Back at it, but rushed. ME Upper
Incline Bench:
10 @ Bar
10 @ 135
5 @ 185
5 @ 225
1 @ 275
1 @ 295
0 @ 315 (touched too low)
Chest Supported T-Bar Row:
10 @ 45
10 @ 90
3x5 @ 135
See? Rushed. I didn’t get much done, but I didn’t not do anything. I thought I had to get to work at 6, but it was 5:30, so I only spent 35 minutes in there. I was in a different gym than usual. It’s in our aquatic center, and it’s much better than the rec center because the iron is made of iron, there’s a t-bar row, a small swiss bar, no music playing, and they don’t care about chalk.
Motivation: Lowish
Nutrition: Good
Music: None (Not even the radio! Woo!)