Good loooking training, I need to do ab work but its soooooo boring.
thanks for dropping in jg - ab work is surely boring, but for me critical due to my former back issues.
12.21.10
DL warms then
3 X 280
3 X 300
12 X 315 (straps)
rev hypers
10 X BW+10
10 X BW+10
10 X BW
bar shrugs
10 X 275 - slight pain in bicep
20 X 225
25 X 225
dumb shrugs (straps)
35 X 100
35 X 100
32 X 100
DL is brutal, drains me more than anything…hurts so good
12.22.10
run 3.0 miles 28:10 knee pain
forearm dumbbell curls
15 X 45
15 X 45
15 X 45
12.23.10
bar bench warms then
3 X 235
3 X 250
7 X 265
incline dumb bench
11 X 95
10 X 95
11 X 95
nosebreakers
10 X 95
10 X 105
9 X 115
jm press
10 X 85
10 X 85
10 X 95
12.24.10
back squat warms then
3 X 170
3 X 180
13 X 190
andersen front squats from pins
10 X 135
10 X 135
10 X 135
split squat lunges
11 X BW
12 X BW
15 X BW
12.28.10
ohp warms then
5 X 120
3 X 135
10 X 150 PR
arnold dumb press
10 X 60
10 X 65
8 X 65
front raise
10 X 25
13 X 25
closegrip supine chins
11 X BW
11 X BW
11 X BW
11 X BW
11 X BW
dips
12 X BW
12 X BW
13 X BW
13 X BW
12 X BW
ab wheel
X 10
X 10
12.29.10
DL warms then
5 X 265
3 X 300
11 X 335 straps
reverse hypers
10 X BW+10
10 X BW+10
10 X BW
bar shrugs
10 X 275 grip problems
10 X 275 straps
10 X 275 straps
dumb shrugs
35 X 100 straps
35 X 100 straps
35 X 100 straps
12.30.10 run 3.19 miles 30 mins
forearm curls
15 X 45
15 X 45
15 X 45
1.2.11 - felt like hell but went anyhow
bench warms then
5 X 220
3 X 250
5 X 280
inc dumb bench
13 X 95
10 X 95
9 X 95
dumb row
10 X 75
10 X 75
10 X 75
arm hurt so left
1.3.11
squat warms then
5 X 160
3 X 180
13 X 200
lunges
12 X BW
14 X BW
15 X BW
anderson front squat from pins
10 X 135
10 X 135
10 X 135
standing calf raise
10 X 155
10 X 175
10 X 195
seated calf raise
10 X 100
10 X 110
10 X 110
deloaded this week and start cycle 3 monday
1.8.11
run 3.20 miles 30 mins
1.10.11 - start cycle 3
overhead press bar warms then
5 X 120
5 X 130
10 X 140
seated bar press
10 X 135
10 X 135
8 X 135
lateral dumbell raise
10 X 35
10 X 35
10 X 35
closegrip supine chins
11 X BW
11 X BW
12 X BW
12 X BW
11 X BW
dumbell row
10 X 75
10 X 65
10 X 65
cable pulldown parallel grip
10 X 180
10 X 200
cycle 3 week 1 highlights
1.11.11 DL 15 X 305
1.13.11 Bench 10 X 255
1.14.11 Squat 13 X 190
week 2
1.17.11 OHP 13 X 145 felt strong whole body quaking
1.18.11 DL 15 X 320 felt good maybe one too many, major lower back and glute pain the next day
1.19.11 take off for back stretching and rest
1.20.11
bench warms then
3 X 240
3 X 255
8 X 270
inc dumb bench
11 X 95
11 X 95
9 X 95
dips
13 X BW
13 X BW
13 X BW
14 X BW
14 X BW
nosebreakers
10 X 105
9 X 105
jm press
10 X 85
10 X 105
10 X 115
cable pushdown
20 X 200
16 X 200
DL for 15 x 320 and bench for 8 x 270 is pretty heavy stuff.
On your dips, are those to failure? Coz it’s strange to get more reps on sets 4 and 5 than 1,2 and 3.
Nice, consistent lifting WB.
thanks FB, those are not to failure. i am just putting some volume in - i get tired toward the latter sets. eventually id like to be able to do 5 sets of 20.
highlights:
1.22.11 - 14 X 200 squat - this is good for me
1.25.11 - 8 X 155 OHP
1.26.11 - 10 X 340 DL - coulda got more but hesitated due to previous lower back pain
1.27.11 - 5 X 285 bench - never put that much weight on so i was happy with this
1.29.11 - 13 X 210 squat - squat is coming along nicely!
deload this week
deload week highlights:
ran 3 times this week and biked once. knee feels pretty good still. last deload workout of the week tonight, yay. its hard to do so little. just for shits and giggles i plotted out a few more cycles. the numbers get scary big quick. hope my body can stand the punishment.
2.7.11
OHP warms then
5 X 125
5 X 135
10 X 145
seated bar press
10 X 135
10 X 135
10 X 135
lateral raise
10 X 35
10 X 35
10 X 35
closegrip supin chins - the good news is my arm has healed enough to do chins again, the bad news is i sucked…was used to doing over 45 chins in 3 sets. taking nearly a month off has killed me, hopefully comes back sooner than later
11 X BW
11 X BW
10 X BW
9 X BW
stopped here so as not to reinjure
light dumb rows
10 X 55
10 X 55
10 X 55
run 3.0 miles 28:40
2.8.11
DL warms then
5 X 275
5 X 295
15 X 315 (straps)
rev hypers
10 X BW+10
10 X BW+10
10 X BW
bar shrugs
15 X 255
15 X 255
25 X 225
forearm curls
15 X 40
15 X 40
15 x 40
2.9.11
bike 11 miles and do taxes
2.10.11
head congested - massive headache, may be getting sick
bench warms then
5 X 225
5 X 240
11 X 255 PR - surprised considering not feeling well
inc dumb bench
11 X 95
11 X 95
9 X 95
[quote]wasBr0k3n wrote:
closegrip supin chins - the good news is my arm has healed enough to do chins again, the bad news is i sucked…was used to doing over 45 chins in 3 sets. taking nearly a month off has killed me, hopefully comes back sooner than later
11 X BW
11 X BW
10 X BW
9 X BW
stopped here so as not to reinjure
[/quote]
Beware of those close grip supinated chins. I (and many others on here) hold them responsible for causing elbow tendinitis, which is a bugger to get rid of once you’ve got it. My elbow is OK at the moment after a year of trouble, but I’m not tempted to do them again.
i hear ya - i had more of a right front forearm/bicep issue and the supinated grip put less stress on the top of my forearm. havent done any bicep work in a long time as a result and will work chins back in slowly. nothing like doing chins though for the back, they can be a bear but are essential
2.12.11
squat warms then
5 X 175
5 X 185
15 X 200
anderson ft squat from pins
10 X 135
10 X 145
10 X 145
lunges
15 X BW
12 X BW+20
15 X BW+20
SLDL
10 X 135
10 X 135
10 X 175
seated calf raise
10 X 110
10 X 120
10 X 120
2.12 and 2.13 move 12 yards of mulch and put in beds = devastated hindquarters
[quote]wasBr0k3n wrote:
i hear ya - i had more of a right front forearm/bicep issue and the supinated grip put less stress on the top of my forearm. havent done any bicep work in a long time as a result and will work chins back in slowly. nothing like doing chins though for the back, they can be a bear but are essential[/quote]
The pain in your forearm. Does it start at the elbow and radiate from there?
no it went more from the top of my forearm to about half way up the inside/middle of my bicep. using the pronated grip for chins really aggravated it. i think i just tore something and it never really got a chance to heal doing chins each week. thanks for dropping in.
Nice to see you back- just catching up.
smells like a mild tendonitis…
[quote]kmcnyc wrote:
Nice to see you back- just catching up.
smells like a mild tendonitis…[/quote]
hmm perhaps, all i know for sure is it sucked. the good news is i did chins w/o incident again. the bad news is they were lackluster.
2.15.11
OHP warms then
3 X 135
3 X 145
9 X 150
seated bar press
10 X 135
10 X 135
10 X 135
lateral dum raise
10 X 35
10 X 35
10 X 35
closegrip supine chins - better but still a bit lacking/hesitant
11 X BW
11 X BW
11 X BW
11 X BW
10 X BW
dumb rows
10 X 65
10 X 65
10 X 65
arm feels good, still a little tentative to put it under weight. going to lay off any bicep excersized for a month more. will slowly ramp up chins and dumb rows each week. DL today, yay.