22 December 2008

I only had time for a very quick workout tonight. It's Leg Day so I just squatted and called it good. Here's how it went:

Shoulder Pre-hab (L/R)
-Rotator Cuff Work - 10lbs
-Front/Mid/Rear Delt Work - 10lbs

Squat
-Body Weight Good-Mornings X 20
-Bar X 15
-135 X 15
-225 X 10
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

405 is finally starting to feel a little easier - but, my knees have been really tight. To remedy the knee issue, I pulled out my Inzer knee wraps for all the 405 sets. The difference was amazing. My knees felt great and the weight kept going up, so I'm pleased.

It's the Holiday Season so I've been stuffing my face with cookies and junk left and right. I've gone up a few pounds; but, I'm holding steady in the mid-230's. I got on the scale after my workout (in gym clothes and sneakers) and it tipped at 237lbs. I'll take it.

Goody

20 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuff Work, 10lbs
-Front/Mid/Rear Delts, 10lbs

Seated Dumbbell Shoulder Press
-65's X 10
-85's X 5
-85's X 5
-85's X 5
-85's X 5
-85's X 4

Flat Bench Lock-Outs
-225 X 10
-315 X 10
-315 X 10
-315 X 10

Cable Lateral Raises (L/R)
-20 X 10
-15 X 15
-10 X 20
-7.5 X 15

Tricep Extensions
-150 X 12
-150 X 12
-150 X 12

2" Flat Bar Bicep Curls/1-Arm Dumbbell Tricep Kick-Backs (L/R)
-115 X 10/25 X 10
-115 X 10/25 X 10
-95 X 8/25 X 10
-75 X 10/25 X 10

2" Flat Bar Wrist Curls
-75 X 15
-75 X 15
-75 X 15

Shoulder/Tri/Bi night is a nice chance for me to go lighter and get a little more volume during the workout. I'm a little miffed I missed the last rep on my seated shoulder press...it felt light for 4 sets and then I just crapped out. I wanted to go heavier on the lock-outs, but I left my wrist wraps at the house and my hands were sliding out a little wide which was torquing my wrist. So I just stayed at 315. The thick bar curls/kick-back superset was great - my arms blew up from them. My muscular endurance is coming back...slowly.

Goody

19 December 2008

Shoulder Pre-hab (L/R)
-Rotator Cuft Work - 5lbs
-Front/Mid/Rear Delt Work - 10lbs

Wrist Warm-Up
-Purple Rehab Band - All ranges of motion

Deadlift
-Body Weight Good-Mornings X 20
-Bar X 20
-135 X 12
-225 X 8
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

1-Arm Dumbbell Row
-110 X 8
-110 X 8
-110 X 8

Seated Cable Row
-230 X 8
-230 X 8
-230 X 8

The deads wore me out, big time. I snuck some chalk into the gym with me so I could get some real lifting in. I felt like I couldn't get a big enough breath before my heavy sets last week when I had to stay bent over to get my straps on the bar. 405lbs for 5 sets of 5 is still no easy task for me, so I'll be at this weight for a few more weeks at least. By set 5 I'm really digging deep to grind out the reps. BUT, my form isn't breaking down so I'm happy.

Shoulders, triceps, and biceps tonight.

Goody

17 December 2008

Incline Dumbbell Bench Press
-65's X 10
-100's X 4
-100's X 5
-100's X 5
-100's X 5
-100's X 4

1-Arm Incline Dumbbell Bench Press (L/R)
-60 X 8
-60 X 8
-60 X 6

Swiss Ball Incline Cable Press
-30 X 12
-30 X 11
-30 X 10

Grippers
RH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 5
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 (2 FR, ~ 1/16" out)
-CoC #2 X 8
-Filed HG150 X 10
LH
-Purple Band Wrist/Extensor Light Warm-Up
-Filed HG150 X 10
-CoC #2 X 3
-CoC #2.5 X 3 FR
-Eaton's CoC #3 X 3 FR
-CoC #2 X 5
-Filed HG150 X 10

The dumbbells felt good. I wish I got 5 X 5, but I just didn't have it in the tank. I don't know what the heck happened on the first set (?); the 100's felt brutally heavy and I barely got the 4th rep. The second, third, and fourth sets felt great - I had little trouble managing 5 reps in each. I failed on the 5th rep of the last set. Next week I'll be looking for 5 X 5 for sure. I felt OK on the grippers for my first workout with them in too damn long. My strength felt alright; but, my set felt weak. I'm not sure if it's because I was cooked from tossing the dumbbells around or what; but, just had trouble setting the bigger grippers tonight. I have to get my grip back together.

Goody

...it's been a while.

Blah, blah, blah. Work is busy. Blah, blah, blah. No excuses for not posting. Stain on me. I've been squeezing in some decent gym time in the last few weeks. Minimal formal grip workouts, a few gripper crushes here and there, but nothing major to report on that front. I can still smash Eaton's CoC #3 and pull both 42+lb. blobs. I have to get moving on the grip stuff, I don't want the big-boy blob to make a bitch out of me again!

I've been structuring my workouts to hit squat, bench, and deadlift each week. With a few supporting lifts for each movement on that respective training day. I've been pushing hard to get my strength back, so I've been trying to hit the weights heavy - in the 5 X 5 range. Workouts look like this: warm-up, moderate set, and right into the heavy stuff.

Here's where I am:

Squat - 405, 5 X 5

Incline Bench - 95lb. Dumbbells, 5 X 5

Deadlift - 405, 5 X 5

Tonight was my first 405 squat night and it felt good. My knees and back felt solid and tight, so I'm happy. I'll go up to the 100lb. dumbbells this week on the incline and see how it works out. I'm a little frustrated with my deadlift, I missed 455 last week and I felt like I should have puled it fairly easy. I just need more work.

On a great note - Jedd and Eaton went 1 and 3 in the Gripmas Carol, respectively. Jedd set the US record in the two-hand pinch at 246lbs. MONSTROUS! What can I say about Eaton? The guy trains when the mood moves him and he's still on the podium. Gotta love him!

Goody