7/21/11
Bike
BW Lunges
Deads:
90 x 10
180 x 5
230 x 3
270 x 3
305 x 3
340 x 3 + 3
Pull downs
Facepulls
Crunches
Stretching
7/22/11
Bike
Dislocates
Pushups
Standing OH DB Press:
25 x 10 x 2
40 x 5
50 x 3
55 x 3
60 x 3 + 2
Lateral Raises
Shrugs
Grip
Core
Stretching
I can’t believe a 20 yr marriage can be completely wrecked by a single careless comment. But I’m not married, so what do I know?
EDIT:
OK, true, I’m not married, always been apprehensive towards the fairer sex. Just don’t like seeing things tense.
When you say you’ll think of something, does that mean that when the missus opens the door, she’ll see a huge bunch of flowers, a bottle of fine wine, and reservations at the finest restaurant in town? Or something like that?
Sorry for poor attempt at humor.
Left on trip not the marriage.
Yes, as in suggestions to get back into good graces.
It’s all good. She enjoyed having hand for a bit but things are all right in the world again.
7/25/11
Bike
BW Lunges
Goblet Squats
Squats:
90 x 10
140 x 8
180 x 5
230 x 5
255 x 3
285 x 1 + 3
Leg curls
Shrugs
Crunches
Grip
Stretching
Done
gym ac cant keep up with TX heat. 105 outside and 96 in gym. Fans just blowing hot air. May have to go to commercial gym until ac fixed.
7/26/11
Bike
Shoulder dislocates
Push ups
DB Bench:
25 x 10
40 x 8
55 x 5
70 x 5
BB Bench:
180 x 5
200 x 3
220 x 1 + 2 dang it! Was lookin for 5-8 range
180 x 10
DB Inclined:
70 x 10 x 2
Fly’s
Tri extensions
Core
Grip
Stretching
7/28/11
Don’t know if it’s the 26 days of 100+ temps, or I’m getting older or something is going on with my body but this last cycle has been brutal. More aches and pains than usual and my motivation to hit the gym has fallen off a bit. Looking forward to deload week and am thinking I should keep the numbers the same for next month as I had for this month to shoot for more reps on the money sets. Thoughts?
My diet has not really changed other than reducing the volume a bit. Still eat 4-5 small meals. I hit my target weight of 215 so now I am just maintaing. Increased fish oil from 3 to 9 1200mg caps a day. Still drinking around a gallon of water a day along with one serving creatine and 3-4 servings of protein powder. I get 7-8 hrs of sleep each night as well. Anyhow, off to the sweatbox of a gym…
Bike
BW Lunges
Goblet squats
Deads:
90 x 10
180 x 5
230 x 5
285 x 5
325 x 3
360 x 1 + 1 Had no chance at a third. Very dissapointed.
Pull downs
Face pulls
Core
Stretching
Foam Rolling
Dundee
7/29/11
Bike
Shoulder dislocates
Push ups
SDBOP:
20 x 10 x 2
30 x 8
40 x 5
50 x 5
SBBOP:
115 x 3
130 x 1 + 1
90 x 8
Lateral Raises
Shrugs
Core
Back Hypers
Grip
Stretching
8/8/11
Deload week is behind me.
Time to hit it.
Bike
BW Lunges
Goblet Squats
Squats:
90 x 10
140 x 5
195 x 5
225 x 5
255 x 5 + 4
Leg curls
Core
Stretching
Done
Heat is whipping my ass. 110 outside 95 inside gym 90 in office truck finally gets cool during last 5 minutes of commute and 80 in house. So looking forward to mid-sept.
8/9/11
Bike
Pushups
Dislocates
DB Bench:
20 x 10
40 x 5
60 x 5
70 x 5
BB Bench:
150 x 5
180 x 5
200 x 5 + 3
DB Incline:
75 x 9
75 x 7
Fly’s
Tri’s
Shrugs
Core
Stretching
8/11/11
Bike
Goblet squats
Deads:
90 x 10
180 x 5
210 x 5
230 x 5
245 x 5
285 x 5
325 x 5 + 1
Pulldowns
Facepulls
Core
Stretching
8/15/11
Bike
BW Lunges
Goblet squats
Squats:
90 x 10
180 x 7
210 x 3
240 x 3
270 x 3 + 3
Leg Press
Leg curls
Core
Stretching
8/16/11
Bike
Push ups
Shoulder dislocates
DB Bench:
20 x 10
40 x 7
60 x 5
BB Bench:
160 x 3
185 x 3
205 x 3 + 3
DB Incline 70 x 10
Tri’s
Shrugs
Core
Stretching
8/18/11
Bike
BW Lunges
Goblet Squats
Deads:
90 x 10
180 x 7
210 x 5
240 x 3
270 x 3
300 x 3
325 x 3
340 x 3 + 1
Pull downs
Face Pulls
Core
Stretching
8/18/19
Bike
BW Lunges
Push Ups
Shoulder dislocates
DBOHP:
20 x 10
30 x 7
40 x 5
BBOHP:
95 x 3
110 x 3
120 x 3 + 1
130 x 2
140 x 1
150 x Fail
Lat Raises
Shrugs
Core
Stretching