Tuesday 10/26/2010. Push
Military Press: 115-175. 8 sets
Wednesday 10/27/2010. Pull
Landmine Row: 115-180
Pullups: 40 in 15 minutes
Hammer Curls: 25-45. 5 sets
Ab rollouts: 1x5x-
Thursday 10/28/2010. Legs
Front Squat: 205-285. 5 sets
Back Squat: 295-345. 5 sets
Deadlift: 365-405. 3 sets
Tuesday, 11/02/2010. Push
Military Press: 115-185. 8 sets
Bench Press: 115-265. 10 sets
CGBench Press: 185-215. 5 sets
Wednesday 11/03/2010. Pull
Landmine Row: 115-175. 9 sets
Pullups: 37 in 15 minutes
Hammer Curls: 25-45. 5 sets
-kinda rushed, trying to get somewhere in the evening, no time for ab rollouts.
Sunday 11/07/2010. Legs
Front Squat: 205-285. 5 sets
Back Squat: 295-345. 5 sets
Deadlift: 365-445. 5 sets
Ab rollouts: 1x5x-
- Just wanted to prove that I could work out on Sundays, despite all the razzle-dazzle that’s usually required of me, I could get to the gyme and eke out a workout. This will serve me well in the weeks to come, I believe.
Tuesday 11/16/2010. Push
Military Press: 115-165. 8 sets
Bench Press: 185-255. 9 sets
CGBench Press: 185-215. 5 sets
- Good to be back in the Gym.
Wednesday 11/17/2010. Pull
Landmine Row: 115-165. 9 sets
Pullups: 36 reps in 15 minutes
Hammer Curls: 25-45. 9 sets
Ab rollouts: 2x5x-
Thursday 11/18/2010. Legs
Front Squat: 205-275. 5 sets
Back Squat: 275-335. 5 sets
Deadlift: 345-425. 5 sets
Ab rollouts: 2x5x-
- weak, but not going full-bore. Giving self some time to recover before going all-out
- Felt twinge in lower, center back. Feels uncomfortable, like its just waiting to be slipped. Took it slow on DL’s, until back felt warmed up. After workout, seems fine. Delicate, but fine.
Saturday 11/20/2010. Push
Military Press: 115-175. 8 sets
Bench Press: 185-265. 10 sets
CGBench Press: 185-225. 5 sets
Ab rollout: 2x5x-
- Coughing still there, but much lessened in total volume, if not intensity. Swear to God, quitting smoking is the best thing I can do for my gym numbers. I just feel better.
Sunday 11/21/2010. Pull
Landmine Row: 115-175. 8 sets
Pullups: 36 in 15 minutes.
Hammer Curls: 30-45. 8 sets
Reverse Curls: 2x7x40’s
Ab rollouts: 2x5x-
Monday 11/22/2010. Legs
Front Squat: 205-285. 5 sets
Back Squat: 295-345. 5 sets
Deadlift: 365-445. 5 sets
Ab rollout: 2x5x-
Tuesday 11/23/2010. Push
Military Press: 115-185. 8 sets
Bench Press: 185-275. 10 sets
CGBench Press: 185-225. 5 sets
Ab rollouts: 2x5x-
- Felt like I could have pushed for more on BPress, but why bother? I’ll hit 285 regularly within the next few weeks, catch it on video, and be good, so there’s no need to rush.
- Coughing almost completely absent.
Wednesday 11/24/2010. Pull
Landmine Row: 115-180. 8 sets
Pullups: 36 in 15 minutes. 20 in the first six, though, so not really sure what happened.
Hammer Curls: 25-50. 6 sets
Ab rollouts: 1x5x-
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Elbows hurt. When doing pullups, they hurt about mid-range into the exercise. When doing Hammer curls, they feel delicate at the peak of the eccentric portion (arm fully extended). I think it has to do with having decent volume, intensity, and frequency, but… I don’t really want to do less. Tips and advice are welcome. I have had this problem before, and never really found a way to deal with it, other than taking more fish oil, which doesn’t really seem to help all that much, although that could have been because I didn’t do it regularly enough.
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Elbows itch, even when I’m not in the gym. No idea whats going on with that. I notice its correlated with pushing hard in the gym, which also works out to me showering regularly (I’m kind of a disgusting individual that only really showers when I come home from the gym). Any idea on how to deal with it? Currently using lotion, which isn’t working too well.
Friday, 11/26/2010. Legs
Front Squat: 205-295. 5 sets
Back Squat: 295-355. 5 sets
Deadlift: 365-445. 5 sets
Ab rollout: 2x5x-
- Had more in me for DL, didn’t want to push it.
- Elbows, especially left, hurt/ached when doing squats (both).
Saturday 11/27/2010. Push
Military Press: 115-185. 8 sets
Bench Press: 185-275. 10 sets
CGBench Press: 185-225. 5 sets
Ab rollout: 2x5x-
- Had more in the tank for Bench and Military, but didn’t think I could do it with speed. Very close to again being able to press 315 with a thin bar for a video.
Sunday 11/28/2010. Pull
Landmine Row: 115-180. 8 sets
Pullup: 38 in 15 minutes
Hammer Curl: 25-50. 10 sets
Reverse Flye: 2x8x40’s
Ab rollout: 2x5x-
- Shoulders and elbows starting to feel beat up. Guy at the gym suggested it might be an early form of tendonitis, because the long head of the biceps curls into the shoulder. He suggested stretching wrists, but I already do that during leg-day (stretch for grip for front squats) and it doesn’t seem to help that much.
- Will take mwoar fish oil. That does seem to help, a little, I think.
- Hit a wall with pullups. Was doing sets of 5 every 2 minutes, then BAM! no more.
Monday 11/29/2010. Legs
Front Squat: 205-295. 5 sets
Back Squat: 295-365*. 5 sets
Deadlift: 365-455. 5 sets
Ab rollout: 2x5x-
- 365x3. A new PR. If things go well, I’ll hit the 3/4/5 inside December, and promptly have a party afterwards.
- Felt really good throughout the workout, despite having a bum left elbow.
- If anyone can tell me why a curious amount of my PR’s happen after getting little sleep (last night was around 4.5 hours) I’m listening. Homeostasis something something, maybe?
- Feeling bigger. Like, feeling, which means there’s some increase in my shoulders and chest, it feels like, but also a good bit around my waist too. Haven’t stepped on a scale recently, but the clothes fitting me tighter means I’m probably up to 280 by now.
Tuesday 11/30/2010. Push
Military Press: 115-185. 8 sets
Bench Press: 185-285. 10 sets
CGBench Press: 185-225 (235 for 4). 5 sets (235 was the sixth)
Ab rollout: 2x6x-
- Found that elbow “Delicateness” can be combated by gripping the bar super-hard. Doesn’t work like gangbusters, but it provides some relief during the lift, and its not really a big deal afterwards.
- I like going to the gym, because for some reason, I only feel BIG in gym clothes. Everywhere else, I just feel fat. And slow. Getting a back pump walking up stairs doesn’t help (only happened a few times, but still…)