20 October 2007 - Gym Workout

DO Rack Deads (pulled from center of the knee cap height, no straps)

• 135 X 10
• 225 X 5
• 315 X 5
• 405 - MISS
• 375 X 1
• 385 X 1
• 390 X 1
• 400 X 1

Rack Zercher Pulls/Holds (pulled from waist height held at lockout for 5 seconds)

• 315 X 1
• 405 X 1
• 455 X 1

Arched-Back Good Mornings

• 135 X 10
• 185 X 5
• 205 X 5

Dumbbell Bent-Over Rows (both arms at the same time)

• 75's X 10
• 90's X 5
• 100's X 4 (the 5th rep was so sloppy I'd be lying if I counted it)

Power Shrugs (alternating grip, no straps)

• 315 X 5
• 405 X 5
• 495 X 4 (5th rep got hung up on my junk and I lost my grip...seriously)

Static Holds (alternating grip, no straps)

• 585 - Failure (~13 seconds, no belt)
• 600 - Failure (~15 seconds, w/ belt)

100lb. Plate Holds (fingers in the lip, thumb on the smooth side)

• 1 X ~20 seconds
• 1 X ~12 seconds (left thumb is weak)
• 1 X ~ 8 seconds (left thumb is weak)

NOTES: This is my first gym workout since June. Yeah, I said it...JUNE. Right off the bat, I felt really weak on the DO rack deads. The miss on 405 went right to my head, bad...but, as you can see, there's more than one way to skin a cat. When you fall on your face, you have to get back up or you're beat. After I got over the initial hurdle of that 405 miss, the rest of the workout felt pretty solid. Obviously, my numbers are WAY down, but that's to be expected after 4 months off. I'm hoping the grip endurance movements will breathe a little more life into my hands.

When I got home, I crushed down a can of tuna (37.5g Protein), 16 oz of skim milk (16g Protein), 2 slices of pizza from last night, a banana, and some branch chain amino acid pills. Protein supplements are good, but protein for complex sources is, IMO, much better.