View Full Version : Matts Log
Monday July 3
wt 222
warmup
cuff complex, leg kicks/swings, pulldowns, face pulls
full squat
bar x few
135x5
185x5
225x3
245x3
275x2
315x2
335x1
365xmiss
365x1
ghr
bwx9x3
db shrugs
75x30x3
ab pulldowns
50x10
70x10x2
Got to use the new lat pulldown/adjustable low row and it kicks ass!! Fucking full house tonight.
Good times.
Tue July 4
wt 222
warmup
cuff complex, pulldowns, face pulls
push press (warmup for log)
barx10
95x6x2
Log press
150x3-4x2
160x3 (not feeling it, cut short)
incline dumbbell press
75sx12x3
pullups
bwx5x4
curls for the girls
40x10x2
Not feeling it today for some reason. I'm in a deficit right now, and also worked out 2 hrs earlier so I think that had something to do with it.
Thur July 6
wt 221.5
warmup
cuff complex, lat pulls, face pulls
speed box squat
bar x few
add 80lbs chain x 3
135/80chx3
185/80chx3
225/80chx2
275/80chx2
295/80chx2x8
lunges
35x end of driveway and back
face pulls
90x10
110x10x3
standing ab pulldowns
MM dbl x20x3
Lone ranger again....
Holy crap my conditioning fucking SUCKS! Going to start either dragging the sled or incline treadmill on off days till I can make it through a workout without almost dying or puking.
Friday July 7
wt 219
warmup
cuff complex, lat pulls, face pulls
zero momentum bench
bar x few
95xfew
95/dbl minisx5
95/dbl minis/40chainsx3
95/dbl minis/80chx3x3
115/dbl minis/80chx3x3
seated rows
90x15
180x8x4
pushdowns
50x12x3
head harness
25x30x2
Sat July 8
wt 220
sled dragging
105x2 trips w/no rest
105x1 trip
1 trip = end of street and back or about 200 yards
Watching the WSM marathon reminded me that I'm supposed to working on my conditioning.
Viking Power.
Sunday July 9
wt 220
walked dogs for about 30 minutes
I wasn't even out of breath. :clap:
Monday July 10
wt 219.5
warmup
half ass cuff complex, leg kicks/swings, lat pulls, face pulls
box squat
bar x few
135x3
225x3
275x3
315x3
365x1
405x1
455x1 **40lb PR
ghr
bwx10x2
db shrugs
75x20x5
ab pulldowns
70x10x3
The PR box squat took about 20 minutes to squat, grrrriiiiiinnnnnder.
Haven't maxed on box squats in a long time. I was happy.
Tue July 11
wt 222
warmup
cuff complex, lat pulls, face pulls
550 tire
14 flips
db press
75x12x3
lat pulls
120x10x2
120x8
db curls
25x10x4
Damn, the tire kills me every time. Took it easy on the curls because my biceps usually get pretty fried from the tire.
Wed July 12
wt 221.5
sled dragging
105 x 2 trips w/no rest
105 x 2 trips w/no rest
Thur July 13
wt 225
warmup
cuff complex, leg kicks/swings, lat pulls
speed box squat
bar x few
add 80lbs chains x few
135/80chx2
225/80chx2
275/80chx2
315/80chx2x4-5
lunges
35 x end of driveway and back
face pulls
110x10x4
vaccuums
30sec holds x3
Dammit. I was down to 219ish and since I've had to go to class all week instead of work, I haven't been able to eat my normal food. So I've gained 5lbs back.
Feeling a little beat up from the tire so I took it easy tonight.
Friday July 14
wt 223
warmup
cuff complex, lat pulls, face pulls
bench
bar x 20
135x8
185x5
225x5
245x1
275x1
295xmiss
seated row
180x8x4
140x15
pushdowns
50x12x4
head harness
25x30x3
Pretty pissed about missing 295, although I knew I would. Shoulders are a bit achy and 225 didn't feel very good. Oh well, next time.
Monday July 14
wt 222
warmup
cuff complex, leg kicks/swings
good morning
bar x bunch
135x8
185x5
225x5
275x3
315x3
335x3
365x3
385x3
ghr
bwx10x1 hurt knee somehow on second set and called it
FUCK FUCK FUCK FUCK FUCK
I hope my knee is nothing serious. Somehow climbing onto the glute ham I twisted it or something, all I know is to bend it hurt like a motherfucker. So I spent the rest of the session icing it with a knee wrap compressing it. By the end it didn't hurt anymore and I don't think it is swollen, but I'm still worried as hell.
Got a bunch of pics of the main event though, and I'll post them for the 3 people that read this, but in the other journal section.
Wed July 19
wt 223
warmup
cuff complex, lat pulls, face pulls
incline db bench
40sx20
75sx10x2
A1) 75sx12
A2) incline flyes 40sx16
lat pulls
90x12x3
110x7
110x11
db curls
50sx10
50sx9
A1)40sx12
A2)25sx7
Knee feeling a lot better, pretty much ok. Still going to take it easy for a little while to make sure.
Got a wild hair up my ass to do some super sets. I felt old school, I used to do tons of the "back in the day"....
:lol: :lol:
Thur July 20
wt 219
warmup
cuff complex
conventional deadlift
135x8
225x5 (used hook grip for this set, not too bad)
315x5
365x2
405x2
455x1 **PR
475x1 **30lb PR
unilateral leg extension
45x10/10x4
face pulls
120x10x4
Was going to take it easy since my knee is not %100, 00ps. :lol:
Hoping this is a good sign for my sumo, as it is usually about 80lbs better than my conventional. We'll see in a couple weeks when I test.
My teardrops are HYOOGE11!!!1
Friday July 21
wt 220.5
warmup
cuff complex
bench
bar x few
135x10
185x10x3
225x5
4 way neck
135x20x4
Fuckin wrist is killing me! Cut it short due to pain and my wife is helping her best friend paint their new house. Will probably hit back tomorrow depending on how bad my wrist hurts.
Sat July 22
wt 221
incline treadmill wearing flak jacket
20 minutes
Decided to blow off back. Having a day off from lifting will probably do me more good than hitting back today.
Monday July 24
wt 221
warmup
half ass cuff complex, face pulls, lat pulls
Narrow Stance SSB Low Box
bar x 5
162x5
182x5
212x5
232x5
252x5
272x2 (had more, but I pussed out. Reps kill me)
db shrugs
75sx25x5
ab pulldowns
80x12x3
Knee held up good on low box squats, This makes me happy.
Gave out our first nicknames. Michael is now Nemo because we can never find him because he is fishing. Michelle is now Out of Town Brown because she goes on vacation every other week.
I think I'm gonna gear up on Monday and see how it goes. I would like to break 600 so we'll see....
Monday July 31
wt 219.5
warmup
cuff complex, leg kicks/swings
squat test
bar x lot
135x5
225x3
add predators
315x3
405x3
455x1
swap preds for power pants and Metal bottoms
495x1
545xmiss (straps up)
545x1 (straps up)
585xmiss (straps up)
ahhhh damn it. 545 is what I did at the meet, and I didn't have briefs on. But I was about 13-15lbs heavier. And on test. :lifter:
I really wanted to take a shot at 600 tonight. :mad:
For a test it was a good session. I missed the last one dumping the bar forward, so I will do more safety squat bar work to combat this. Also, on both misses they were extremely fast misses, no strain. This makes sense as I've been doing a lot of 3s and 5s on max effort work. So more traditional max effort work.
Last but not least, I haven't worn gear since the meet, so I'm definitely out of practice.
I got 8 months to fix shit, so we'll see how things go closer to meet time.
Tuesday Aug 1
wt 218.5
warmup
cuff complex, lat pulls, face pulls
pullups
bwx6x5
dips
bwx8x4
db shoulder press
40x12
50x12x2
csr
180x5
180x7
180x6
180x7
180x6
db curl drop set
40x8/30x5/20x6
40x5/30x3/20x3
pushdowns
30x100 (5 breath rest on 20,40,60,80,90)
Sweaty.
I got a picture I'll put in my regular log too.
Starting a new plan. For the past couple months I have been dropping some fat and keeping reps a little higher to get my joints and tendons up to speed and give my body a break.
That time is over.
Monday
Squat (rotate 3 weeks speed, 3 weeks max effort. On the ME weeks I will also add gear each week. Week 1 will be briefs, wk2 briefs and suit bottoms, wk3 full gear. Gonna try out preds and double hardcore suit)
Quads
Traps
Abs
Tuesday
Log or DB Shoulder Press
Pullups or CSR
Lateral Raises
Biceps
Triceps
Thursday
Deadlift
Good mornings
Reverse Hypers
Abs
Friday
Bench
Triceps or Pecs
Shrugs
Neck
Of course everything is subject to change on how I feel, or if I get a wild hair up my ass.
Thursday Aug 3
wt 218.5
warmup
cuff complex, leg kicks/swings, neck
sumo pulls
135x6
225x6
275x6
315x2
add predator briefs
365x3
405x1
455x1
495x1
515xmissx2 (first one was about 2-3 inches from lockout. damn.)
good mornings
135x10
185x10
225x10
A1) rev hyper
270x10x2
A2) ab pulldowns
90x8x2
New plan started tonight. Time to get strong again.
Friday Aug 4 AM
incline treadmill intervals
30 minutes
Friday Aug 4 Bench Night
wt 217 Shredded!!11!
warmup
half ass cuff complex, face pulls
bench
bar x bunch
135x10
185x8
225x6
245x4
275x1
add shirt
315x2 (neither touched)
315x2 (both touched)
A1) power shrugs
315x8
365x6
385x6
405x5
A2) 4 way neck machine
135x30x5
First time to shirt up in 3 months, wow. 315 felt like a million pounds. My groove was all fucked up. Second set was a little better, but still a long way to go to get back to where I was.
Wrist is still a little off, but didn't seem to bother me benching.
Yoke work is fun.
Monday Aug 7 AM
incline treadmill intervals
25 minutes
Monday Aug 7
wt 218.5
warmup
leg kicks/swings
speed box squat with SSB
bar x few
add 2 light bands per side x 5
162/2lightsx2x2
212/2lightsx2x2
232/2lightsx2x3
unilateral leg extensions
70x10x4
db shrugs
75x30x3
ab wheel
bwx10x2
Weight was about 412 in the top and 332 in the bottom. I need to get some heavier bands.
Humid tonight.
Tue Aug 8
warmup
cuff complex
seated db shoulder press
30x20
50x12x3
pullups
bwx5x4
lateral raises
20x10
30x10x3
db curls
45x8x3-4
pushdowns
30x100 (5 breath pause on 70)
Worked out at work today because I have to work late tonight. I hate lifting in the morning... The pushdowns at work are different. 30lbs felt very easy until I hit 50 reps whereas at my house they get tough around 20.
Things that make you go hmmmmm.
http://images.amazon.com/images/P/B0000027HU.01.LZZZZZZZ.gif
Thur Aug 10
wt 217.5
warmup
cuff complex, fire hydrants
conv deadlift
135x8
225x5
315x3
365x1
405x1 (felt heavy)
455x1 (way harder than it should have been)
good morning
185x10
225x8
245x6x2
reverse hyper
320x10x4
vacuums
30secx2
Suck ass night tonight. Nobody showed up, and I was totally unmotivated. I didn't eat shit today, and ate way too much shit yesterday. Hoping that a bad night tonight is the sign of a good night tomorrow.
Will do something different for dead night next week as I've done deads pretty consistently for a while now. This is a sign that it is time to change main movements.
Suspended good mornings... hmmmm, haven't done those in a long time.
:devil: :devil: :devil:
Friday Aug 11
wt 216.5
warmup
cuff complex
bench
bar x bunch
135x10
185x5
225x3
275x1
add Karins DD
315x1x2 (both touched easy)
335x1 (felt better than 315)
floor press
225/1chain x2
185/1chain x5x2-3
A1) power shrug
315x10
365x8
405x5
425x5
A2) 4 way neck
135x30x5
Decided to begin working exclusively in the Karins. No reason to get back into the groove of a poly shirt and then begin denim. Starting to get the swing of things again. Groove was good, lockout sucks right now.
I's a skinny.
:sadcry: :sadcry:
Monday AM
wt 216.5
sit down bike thing
13 minutes
Fucking sick. Sit down bike things suck.
Monday Aug 14
wt 218
warmup
leg kicks/swings
speed box squat w/safety squat bar
bar/2lights per sidex3
162/2lightsx2
212/2lightsx2
add predator briefs
252/2lightsx2x5
302/2lightsx1
342/2lightsx1
342/2lights/80lbs chainx1 (holy top end)
unilateral leg extension
70x10/10x4
face pull
90x15x3
ab wheel (kneeling on 2 pads)
bwx8x2
Weight was 602 in the top and 442 in the bottom. Sick as hell, but decided to be silly. Never tried bands and chains before. Very exciting. :wink:
Decided to wear my preds because they are so friggin easy to put on and I didn't feel like doing the brief wiggly dance.
Here is a math equation, sharpen your pencils.
skinny + gear = :sadcry:
Tue Aug 15
wt 217
warmup
cuff complex
seated shoulder press
25x20
50x12x3
lat pulldowns
120x12
135x10
150x10x2
lateral raises
25x10x4
dumbbell curls
45x8
45x7x2
triceps pushdowns
45x20x2
Trained up at work again. Going to a new Chiro tonight. She is a competetive O-lifter so I'm pretty psyched. Maybe she will understand why I have to keep pushing even when beat up.
Thur Aug 17
wt 216.5
warmup
front/side/rear raises, leg kicks/swings
chain suspended good morning (nut height)
bar x few
135x3
185x3
225x1
245x1
275x1
295xmiss
romanian deadlift
225x8
275x6x2
315x5x3
reverse hyper
270x10x3
vacuum
30secx3
Holy hot. 95 in the garage and with the heat index 105. My shirt was sweated through on my warmups. Somehow, me in a wet t-shirt just isn't the same as a hottie in one.
I set up the suspended good mornings lower than usual, it was about 33". I think it was too low, but I was too lazy to change the height and just went with it.
Went to my new chiro the other night. She is great! She does ART, Graston, and is a competitive O-lifter. It was nice to finally have someone understand why I am beat up but stopping or not training hard are not an option.
If you are in Houston area, visit Taylor Sport Chiropractic (http://www.taylormadehealthcare.com/)
Friday Aug 18
warmup
cuff complex, lat pulls, face pulls
bench
bar x bunch
135x10
185x5
225x5
245x3
275x1
add Karins DD
315x2 (1st did not touch - about 1/2in high, second touched)
335x1
365xmissx2 (frustrating, I am too skinny for this shirt now)
Did this up at work because I have the kids by myself while my wife is out of town so no bench night for me. Will hit assistance work tonight by myself.
11 years ago on this day, my name changed from recruit shithead to Private Wray. Seems like a lifetime ago.
Semper Fi
Friday PM
wt 218
floor press
bar/80lbs chain xfew
135/80chx8x2
155/80chx7
155/80chx6
db shrugs
75x20x5
head harness
25x30x3
Man, this deficit/dieting thing is getting to me. None of my gear fits right anymore. I am going to try and stick it out a little longer before I get huge again.
Monday Aug 28
wt 214.5
incline treadmill intervals
21 minutes
Last week was a wash. I worked out twice, but nothing worth mentioning. My wife was out of town for the beginning of the week, and then I installed a new phone system at one of the branch offices so I was working a ton and out of the office the whole week. Basically lived off 2 fast food meals per day. One at 6:00 on my way in to work and the other at dinner time.
I think the break did me good though, I am ready to get after it again.
Monday Aug 28
wt 215.5
warmup
half ass cuff complex, leg kicks
squat
bar x few
135x5
185x5
add Predators
225x5
275x5
315x5
365x3
405x1
add double hardcore bottoms
455x1
straps up
495x1 (harder than it should have been)
unilateral leg extension
90x10x3
face pulls
90x15x4
Good and bad night.
Good because I finally got some good training in again. Also got to see that I can fit the preds under my hardcore just fine, and it is as comfortable as gear can be.
Bad because the straps on my suit are too long and now I am weak. I did 495 in just inzer power pants and tonight it was tough. I will rationalize this by saying that this is the first time I have gone to 495 without knee wraps.
That's my story and I'm sticking to it.
:wink:
Tue Aug 29
incline treadmill intervals
25 minutes
Tue Aug 29
wt 216.5
warmup
cuff complex, arm circles
standing db press (warmup for log)
25x15
55x8
Log press
150x5x3
160x1
170x1
180xmiss (cleaned it, but could not press)
wide grip CSR (on rev hyper)
270x10x4
lateral raise
30x10x4
db curl
40x10x3
Log work kicks my ass.
Thur Aug 31
wt 216.5
warmup
leg kicks/swings, arm circles
front squat
bar x 8
135x6
155x6
185x5x2
225x2
185x4
romanian deadlift
275x6x5
rev hyper
270x10x3
Best I have ever done on front squats. I think this is the first time I have done them as a main movement, maybe not but I think so. Gonna try doing them like this for a couple weeks.
Took it easy on RDLs as my back was bothering me.
I feel gay any time I have to use the 10's.
:wavesad: :wavesad:
Friday Sept 1
wt 217.5
warmup
half ass cuff complex, arm circles
bench
bar x lots x 3
135x7
185x5
225x4
add karins dd and 2 bd
275x4
full range
315x1 (perfect groove, smoked)
365xmiss (died halfway up)
add 3 bd
365x4
385xmiss
A1) barbell shrugs
275x15x5
A2) 4 way neck machine
135x30x5
Shirt literally falls off me between sets. I think it is time to start turning things up again. Hit 400 at my last meet and failed at 385 off a fucking 3 board. :yell:
My bench definitely likes me bigger.
Ice cream has been reintroduced into my diet... :ninja2:
Tue Sept 5
wt 215.5
warmup
cuff complex, arm circles, broomstick shoulder stretches
db press (warmup for log)
25x12
55x4 (no rest between sets)
log press
150x4
150x6x4
wide-grip CSR off reverse hyper
270x10x4
lateral raise
30x10x4
db curls
35x10x4
Chocolate and cinnamon mini-donuts are not recommended for pre-workout before log work, in case anyone was curious. Very near vomiting tonight.
Thur Sept 7
wt 215
warmup
leg kicks/swings
conventional deadlift
135x8
225x6
275x5
315x5
365x3
had to stop for 25 minutes to talk to guy working on my AC
385x1 (just lost my momentum after the long break)
Need a new AC system for my house.
Sad times...
:sadcry: :sadcry: :sadcry:
Friday Sept 8
warmup
00ps
bench
barx5
135x5
185x5
225x5
275x1 (10 minute rep)
add DD
315x2 (smoked)
355x1 (slowly bringing my bench back)
add 3 board
365x2x2
365x4 (lockout sucks)
A1)db shrugs
75x25x5
A2)4 way neck
135x30x5
I need to get my weight back up. I have zero appetite lately... I think because of a lot of stress at work. Force feeding makes me
Doesn't help that I tried a different kind of protein and it is awful...
Slowly building my bench strength again. This denim shirt is huge on me. My lockout sucks ass right now.... But it is getting better.
Monday Sept 11
wt 218.5
warmup
shoulder stuff, leg kicks/swings
squat
barx5
135x5
185x5
225x3
add predators
275x3
315x3
365x3
405x1
add hardcore bottoms
455x1
straps up
495x1
515xmiss (pussed out)
face pull
90x10x5
ab pulldowns
90x9x2
90x6.5
Totally pussed out on the 515. I think I could have strained it out, but had no spotters so I wussed out instead of grinding.
http://planetwebdesign.com/We_Will_Never.jpg
Tuesday Sept 12
wt 217.5
warmup
shoulder stuff, broomstick stretches
db shoulder press
30x10x2
55x6
log press
150x5/3/2
shoulder stretch
pulldowns
110x6
140x7/5/4
lat stretch
Lateral raise
30x10x4
db curls
55x7/5/2
biceps stretch
Did the majority of work tonight DC style. I've been wanting to try it just for the hell of it. I was digging it, so I'll screw around with it some more I think.
Thur Sept 14
wt 218
warmup
leg kicks/swings
front squat
barx5
135x5x2
185x5x2
225x2
135x10
romanian deadlift
295x6x5
rev hyper
320x10x3
My butt is numb.
Friday Sept 15
wt 217.5 (afterwards)
warmup
blah blah
bench
barxfew
135x8
185x5
225x5
add DD
275x3
295x1 (wanted to triple, but was sliding around on bench)
315x1 (paused)
335x1 (paused)
A1)parallel grip lat pulls
90x12
115x10x4
A2) 4 way neck machine
145x30x5
Dammit. I was slipping all around on the bench tonight like a friggin slip and slide. I'm gonna find out how much a bench made with the rough/sticky stuff comp benches from Seguin Fitness have cost.
I may get one if they are not too expensive.
:shrug:
Monday Sept 18
wt 218.5
warmup
blah blah
band assisted pullups
light choked 10/6/5
lat stretch
db curls
25x10
40x6
50x7/3.5/3
biceps stretch
good morning
135x5
185x6
225x5
275x8/6/4
ham stretch
full squat
bar x few
135x8
185x6
225x7
135x20
quad stretch
Wow, I suck at reps. Switching to 3 days while Matthew is in Baseball so I'm giving some DC style stuff a try and see if I can gain some weight while keeping my strength where it is at. Reps probably aren't exactly accurate as I left my log down in the car and am not going to get it.
Kept everything pretty light today as it was morning, and I suck in the morning, and it is my first week to feel things out.
I know back width is "supposed" to go with the other upper body stuff, but I can't bring myself to do forearms and calves so I moved it for training economy.
Good mornings and Full squats at the end of a workout make me feel ichy.
:yucky: :yucky:
Wed Sept 19
wt 220
warmup
cuff complex, neck
bench
barxfewx2
135x5
185x5
225x6/4/2
log press
(warmup w/dumbbells)
25sx10
50sx8
150x5/2/4
matt triceps press
barx11
65x8
75x10
95x11/6/7
conv deads
225x5
275x5
315x3
365x3
405x3/1/1
ASS KICKER!
Rockin the hook grip on all my deads and it actually felt really good. Didn't hurt and the pulls felt smooth. I need to try it with my sumo and heavy and see how it is.
I named the press I did after myself because I have never seen it before. It was a cross between a JM Press, skull crusher, close-grip bench. Didn't fuck my elbows up and hit my tris down low where the pressing power comes from.
Tonight was fun.
:wink:
Friday Sept 22
wt 220
warmup
cuff complex, bar shoulder stretch things
lat pulls
90x10x2
140x7/4/3
lat stretch
cable curls
50x10x2
60x11/6/4
biceps stretch
ghr
bwx5x2
bwx8/4/2
ham stretch
front squat
135x5
185x7/4/3
quad stretch
I am so fucking gay.
:wavesad: :wavesad: :wavesad:
Thur Sept 28
wt 216.5
warmup
blah blah
lat pulls
70x15x2
neutral grip pullups
bwx8/4/2
bar curls
barx10
65x8
95x9/4/4
romanian deads
135x7
225x7
315x6/7/5
Backwards sled pull up driveway
2platesx16 steps
4 plates x 20 steps
6 plates x 14/12/6 steps
Good to be back. Got food poisoning over the weekend. Don't get the foot-long chili-cheese hot dogs at an Astros game.
Then I had to travel to Utah, so real busy there and barely ate because I was still getting over the ickies.
Not only did I curl in the squat rack, mine also has a monolift in it. Double bogey.
Sled pulls are really cool. My driveway is steep too, so they were a bear. But not as bad as carrying the plates back up it to put away after.
Friday Sept 29
wt 217.5
warmup
blah blah
incline bench
bar x few
95x10
135x10
155x10
185x9/5/3
stretch
push press
barx10
95x8
135x7/4/3
stretch
3-4board press (2board sideways)
135x10
185x10
225x10
275x4/2/1
stretch
bent-over row
135x10
185x8/6/5
stretch
Lifted at work in the morning because we are driving to Louisiana tonight. AM workouts kill me.
Monday Oct 2
wt 220.5
warmup
shoulders, leg kicks/swings, neck
Asst pullups
light choked bwx12/8/6
stretch
alt db curls
25x10
40x6
50x7/5/2
stretch
good morning
135x5
185x5
225x5
275x5
295x5x3
stretch
full squat
135x5
185x5
225x5
275x4
185x10 (20 reps was no way in hell)
stretch
Week after next will be time to put on some gear again.
Wed Oct 4
wt 219.5
warmup
shoulders
bench
barxfew
135x8
185x5
225x2 (hand was hurting too bad, stopped)
log press
warmup w/dumbbells
25x10x2
55x2 (hand again)
matt press
bar x 12
65x8
95x8
115x8 (hand again)
conv dead
225x3
275x3
315x1
365x1
405x1
455xmissx4
Frustrating night.
Something is wrong with my left thumb. It friggin kills me on any pressing movement. I decided since I couldn't do any presses I would try and hit a PR on conventional deads.
Bad idea.
I desperately need something to train for. I am no good at training for the sake of training. I need a goal to work for, that is when I make the best progress. I can't wait till April starts getting close...
Being the lone ranger ever fucking night isn't helping. :mad:
Tue Oct 10
wt 218
warmup
less shoulder stuff than I should have done
fat bar oh press
bar x 10
125x7
125x5 (hand hurting a little)
flyes
30x10
40x15x3 (hand not liking this, so kept it light)
fat bar matt press
barx10
95x10
105x8
125x6x2
cable curls
50x10x2
70x8/4/3
asst pullups
monster mini choked x 8/4/3
med grip rev hyper csr
270x10x5
Hand is still killing me. Got some ART done last week and I'm going again tomorrow. My hand actually felt a little better by the end of the workout.
Got a fat bar from work, 2" round bar. I used some little spring clips that barely fit to push the plates up against, probably get them welded at some point but they aren't moving any time soon - super tight. Decided to get one because EC talked about fat bars for wrists and elbows and I know spud and donnie's group love the fat bar too.
It felt different, but cool.
Thur Oct 12
wt 217.5
warmup
shoulders, leg kicks/swings
box squat
bar x few
135x5
185x2
225x2
275x2x5
sumo deads
275x3
315x5
365x1
405x1
455x1
515x1 (oh hell yeah, finally a PR!)
front squat
185x5x2
Holy crap, I have not hit a PR in months and damn did it feel good. I had the strength for more I think too, but decided to be happy with that and not be greedy.
Matthew ran the monolift. As a lifter, he did a pretty damn good job. As a Dad, it was a misty watercolor memory...
:wink:
Friday Oct 13
wt 218.5
warmup
blah blah
bench
bar x few
135x10
185x5
225x3
add single Titan Fury
275x3 (all touched)
315x1 (easy)
add 3 board
335x5
365x4
385x3
395x2
405x1
4-way neck machine
155x30x5
fat v bar pushdowns
70x8
Well hand is still not 100%, but it is getting better. I just couldn't not shirt up and work up tonight, it had been just too damn long.
I need a new shirt. Not sure if denim is for me, and this fury is old and stretched out. I'm thinking double fury would be nice.
:hehehmn:
Sat Oct 14
wt 218.5
warmup
different shoulder stuff
wide-grip pulldowns
90x10x4
seated cable rows
90x12x4
face pulls
90x10x3
db shrugs
75x20x3
lateral raises
25x10x3
Nobody is home and I was bored, so decided to get some extra back work in.
Monday Oct 16
wt 221.5
warmup
shoulder stuff
overhead press
bar x 10
95x10
115x6
135x8/6/5
flyes
30x10
45x15x3
matt press
95x10
115x8
135x6x2
cable curls (weights weren't listed...)
#5x10x2
#8x8
#10x10
#12x7/4/4
asst pullups
70lbsx5/4
csr
1 plate x10
2 plates x10x5
Commercial gym hell....
:wavesad:
Tuesday Oct 17
wt 221
warmup
1.5 hours traffic, leg kicks/swings
speed box squat
bar x few
145x5
195x4
235x4
285x2x8
static arch-back good morning
bar x few
135x8x2
185x8
185x6
prowler
2plates/2quarters x 4 trips (2 high push, one low push, one pull)
near death experience x 5 minutes
reverse hyper
180x8x2 (strict)
Diablo Barbell bitches.... :ninja2:
Thur Oct 19
wt 223
warmup
blah blah
bench
bar x few
135x9
185x5
225x3
add Karin DD
everything from here touched
275x3
315x2
345x1
375x1 20lb PR for this shirt
405xmiss
csr
80x8x5
rickshaw shrugs
90x10x4
rev db curls
20x12x2
Last night at Diablo. :wavesad:
Got some great advice from Ted on denim benching. Also found out my shirt is 1) too big and 2) way too beat up. That is why I get no pop out of it.
vBulletin® v3.8.5, Copyright ©2000-2010, Jelsoft Enterprises Ltd.