you remind me what I’m aiming for - even post-surgery.
crazy squating. nice volume and congrats on the upcoming wedding 
Kimba / Mainy - thanks you strong chicks!
ME upper / 2-11
Bench
Warmups
95 x 5
135 x 3
155 x 1
175 x 1
195 x 1
200 x 1
205 x 1
210 x 1
Slingshot
225 x 3
235 x 2
Tates on incline
20’s x 15
25’s x 10 x 2
DB press
55’s x 8
60’s x 8 x 2
Tri push downs
110 x 12
130 x 12
140 x 12
Seated row
130 x 8
140 x 8
150 x 8
DB curls
20’s x 10 x 3
Felt really good benching today, almost ready for a new Max, 225 sounds kinda cool
Hoooooooooo! The viking hat needs to come out!
Damn you are strong. Heh, your “wrong” 405 squat looks like most normal folks’ “right” squats.
If you pass me on bench I’m going to roll up into a fetal position, suck my thumb, and cry myself to sleep.
[quote]lil power wrote:
Ronda - I really meant big girl weights on the GMs, my goal is go heavier so I cut the reps down. actually 185 is the heaviest I’ve gone on GMs so far and it wasn’t too bad but I probably didn’t go down as far as I normally do either, and yes I’d like to keep my uterus for awhile
[/quote]
It’s funny because I heard a guy at the gym telling his buddy about GMs. He said that he just uses them to strech out and anything over 115 was just way to heavy and no one should go above that, lol. I wish you could visit my gym and show all those little boys up 
Is 210 a PR for you?
Kairiki-yes Viking power
Punnyguy-ok what do I have to bench to get a video of that? Ha ha
Ronda- would love to visit and train with you, see you in a few weeks! Maybe I’ll do bench only since Sat is my ME upper day…
Snap - I lay claim to 215 Max, got a 220 in a comp once but it was so ugly I don’t claim it
OMG!!!
mind is blown.
225 in 5 weeks. That is my prediction. Please don’t make me wrong. I get all pissy and difficult to deal with.
Numbers too big… Can’t comprehend… Brain asploding…
I’m with Julie, I think you hit 225.
Happy Valentines Day!!
Mainy - 210 bench at the heaviest I’ve been in years, so goal is to keep the bench# and lose the BW #'s
O - I’ll try not to disappoint, but 15# in 5 weeks? not sure cuz I need to concentrate on the geared bench # for April.
Hallowed - :))
Joe - I think I’ll get there, just not sure when
DE Lower / split between Sun and Monday due to family commitments
Sun
Speed box squats/w/lights
warmups
suit bottoms
185 x 2 x 2 sets
215 x 2 x 2
225 x 2 x 4
Mon - commercial gym, usually just do cardio/sauna here, but thought I jump on some machines I’ve touched to finished up my lower training - nice to see trainers haven’t changed, still having old guys balancing on bosu ball doing cable pushdowns and bicep curls !!!
Speed pulls / sumo - forgot my shoes and belt, so did some rep work in socking feet, just waiting for someone to say something to me, guess I looked too intense cuz nobody bothered me.
135 x 5
185 x 3 x 2
205 x 3
215 x 3
225 x 3
Leg Press (Cybex 45 degree)
plate weight
270 x 10
360 x 10
450 x 10
500 x 10
prone leg curls
65 x 15
75 x 12
75 x 10, ok hamstrings like rocks now…owwee
hyper ext
25 plate x 10 x 3 sets
Leg ext
95 x 10
110 x 10 x 2 sets
done, sore last few days…massage now …see ya !!
15lbs in 5 weeks may be a lot but it seems like you have come back with a vengeance so it wouldn’t surprise me.
It’s kind of nice to train at a commercial gym from time to time. It kind of feels like an outing to the zoo. I’ve done all sorts of things and never had anyone say anything. I guess I’m just another one of the animals… you too
Happy Valentines day!
Nice couple of days there, enjoy the well earned massage.
De upper
Speed bench w/dbl micro minis
95 x 3 x 2 alternating grips
100 x 3
Comp grip bench
170 x 5
DB incline press
45’s x 10 x 3
Light band pullups
7, 7
DB row
45 x 10
52 x 10 x 2
Facepulls / light band
4 sets of 20
2 new exercises since surgery, DB rows and pullups. Never were terrible but the wide grip pullups will take some time
Massage was good. Right lower back/glutes really been achy this whole week. I’m thinking I’m slouching on my right side from favoring the bad shoulder, so concentrating on better posture now.
But I finally got my psoas “released” so hopefully this will help some also.
stoppin in to say hi…
always impressive work and glad to see everything is going well.
jelly on the massage. My plan is to book one after running through Sheiko as a reward.
I have been reading through your big come back since the new shoulder, amazing. It’s putting a fire under my ass right now.
Mimsy - thanks for checking on me
Mainy - the massage was awesome, I finally found someone who does what I need, but the psoas piece was kinda wierd feeling…I do think it helped loosen up my hips some
Minimaltechno - thanks glad I could be a firestarter
ME Lower / 2-16
warmups for hips and shoulders
Box squat w/chains
bar x 5, 95x5, 135x5
add 1 chain per side
suit bottoms on
185 x 3
add another chain per side (total 80#'s)
185 x 2
225 x 2
working sets
275 x 2 x 4 sets
295 x 1
Rack pulls
225 x 3
275 x 3
315 x 2
345 x 1
375 x 1
400 x 1 woo hoo PR !! and I even held it at the top for some grip work.
Seated GM
115 x 8
135 x 8
145 x 8
dimels
135 x 10 x 3 sets
KB swing w/monster mini band
53 x 12 x 3 sets
DB Obliques
50 x 10 x 2 sets
Those good mornings are ridiculously awesome.