30 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20
-Bar Squats X 20

Squats
-135 X 10
-225 X 5
-315 X 3
-405 X 3
-425 X 3
-455 X 3

Leg Extensions
-180 X 21
-200 X 20
-220 X 15

Stiff-Leg Deadlifts
-225 X 10
-315 X 5
-315 X 5
-315 X 5

Squats felt great last night - in hindsight, I'd say I had 475 for a triple in the tank. I haven't done heavy stiff-leg deadlifts in the past; but, I'm liking them a lot now. I'm going to keep them in my leg day rotation for a while. No time for abs last night. Extensor bands at the office today and I plan on hitting some blobs, wrist, and core stuff tonight.

Zeek hit a big squat PR last night. He ground out a 250 X 3 set with relative ease. Solid work.

Goody

28 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Seated Dumbbell Shoulder Press
-60's X 12
-90's X 5
-90's X 5
-90's X 5
-90's X 5
-90's X 5

Seated Hammer Strength Shoulder Press Machine (Plate-Loaded, weight per hand)
-90 X 6
-90 X 6
-90 X 6

Dumbbell Lateral Raises
-35's X 12
-35's X 12
-35's X 12

Reverse Pec Deck
-120 X 12
-120 X 12
-120 X 12

Weighted Bench Dips/Thick Bar Curls (Super-Sets)
-45 X Failure/85 X Failure
-45 X Failure/85 X Failure
-45 X Failure/85 X Failure
-BW X Failure

Incline Sit-Ups (Twists)
50

Not much on the Abs today...I was gassed. I did this workout at 7:30AM - I've never been as intense or fueled for morning workouts. I'm still not there on CoC#2.5 TNS close yet; but, I'm grinding away little by little.

Goody

26 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20
-Bar Squats X 20

Deadlifts (Conventional Stance)
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Pull-Ups (Hammer Grip)
-15
-11
-7

Wide-Grip Pull-Downs
-150 X 18
-150 X 18
-150 X 14

Leg-Raises
-3 X Failure

Crunches
-3 X Failure

Oblique Crunches (L/R)
- 3 X Failure

Gripper Update - I've been trying to TNS my CoC#2.5 recently. I'm getting closer everyday! I'm going to give it a go tonight with some chalk and see where I am. I'll try to capture the remaining gap in an effort to measure my progress. Starting out, I was about 3/8 - 1/2" out.

Goody

25 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Dumbbell Bench Press
-65's X 12
-110's X 5
-110's X 5
-110's X 5
-110's X 4
-110's X 3

Incline Dumbbell Flies
-50's X 18
-50's X 14
-50's X 14

Dips
-3 X Failure (~15, 12, 7)

Plate-Loaded Machine Incline Press (L/R)
-45 X Failure
-35 X Failure/25 X Failure
-35 X Failure/25 X Failure

Straight-Leg Lifts
-3 X 15

Knee Lifts
-3 X Failure

Incline Sit-Ups
-25

I've taking my CoC #2 and #2.5 to work with me everyday for about a week or two in an effort to get back into the swing of grippers. It's been great! I've been hitting them countless times throughout the day. My new gripper goal is to TNS my CoC #2.5. Not a huge accomplishment; but, I've never done it, so it's ON. I'm pretty close - but, I want to be able to do it regularly. Any and every single time I pick it up. I'm not too far off now, so I don't anticipate it taking too long...I hope.

Goody

20 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Deadlift (Conventional)
-Bar X 20
-135 X 15
-225 X 10
-315 X 5
-425 X 3
-425 X 3
-425 X 3
-425 X 3
-425 X 3

Bent-Over Barbell Row (Wide-Grip/Underhand)
-225 X 8
-225 X 6
-225 X 6

Plate-Loaded Lat Pull-Down (Weight Per Hand)
-135 X 10
-180 X 8
-180 X 8
-45 X Failure

Incline Sit-Ups (Twists)
-50

Swiss Ball Leg-Raises
-25

Goody

18 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Bench Press
-Bar X 20
-135 X 15
-225 X 10
-275 X 5
-275 X 5
-275 X 5
-275 X 4
-275 X 3
-225 X 9

Incline Dumbbell Bench Press
-80's X 5
-80's X 5
-80's X 4
-80's X 3

Incline Dumbbell Flies
-40's X 16
-40's X 14
-40's X 14

Incline Sit-Ups (twists)
-50

Swiss Ball Crunches
-50

Swiss Ball Leg-Raises
-25

Land-Mines (15lb medicine ball)
-50

Goody

16 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Squats
-Bar X 15
-135 X 12
225 X 10
315 X 6
405 X 5
405 X 5
405 X 5

Stiff-Leg Deadlifts
-Bar X 15
-225 X 10
-250 X 8
-275 X 6

That's a wrap. I was on a limited time budget last night, so I had to roll out quick.

Goody

14 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Seated Dumbbell Shoulder Press
-60's X 10
-100's X MISS (I rocked 'em right back, just couldn't get out of the hole.)
-80's X 8 (Too easy...)
-90's X 5
-90's X 5
-90's X 5

Front Delt Raises (L/R)
-35 X 10
-35 X 10
-35 X 10

Side Delt Raises
-40's X 8
-40's X 8
-40's X 8

Rear Delts (Reverse Pec Deck)
-100 X 10
-100 X 10
-100 X 10

Weighted Bench Dips
-45lb plate X Failure
-45lb plate X Failure
-45lb plate X Failure
-BW X Failure

Tricep Push-Downs (Cambered Bar)
-150 X 8
-150 X 8
-150 X 8

1-Arm Dumbbell Preacher Curls (L/R)
-40 X Failure
-40 X Failure
-40 X Failure

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-50

Goody

12 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Deadlift Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Deadlifts (Conventional Stance)
-Bar X 20
-135 X 12
-225 X 10
-315 X 5
-405 X 3
-495 X MISS (Came right up ~10-12" and I crapped out)
-455 X 1
-405 X 3
-315 X 3
-225 X 5
-135 X 10

Cleans
-135 X 10
-135 X 10
-135 X 10

Wide-Grip Lat Pull-Downs
-200 X 6
-200 X 6
-200 X 5

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

All lifts were performed with no wraps, straps, or belt. Deads felt great last night. I've been pumped for this workout all week. I felt great and really thought I could get 495 for a single; but, my strength just isn't there yet. Historically, I've always been weaker on the bottom of my pull - I feel like it's the total opposite lately. 495 jumped right up but, stalled out and died. I dropped to 455 and that pull was slow. I was a little pissed when I missed 495 and I thought I might have missed it because I pulled 405 for a triple - but, after I had to grind out 455 I knew I just plain ol' didn't have 495 in the tank. I just need to pull more and get stronger.

Goody

Rest and Recovery

I decided to take yesterday off, so not to kill my hands/lower-arms with the deadlift. I'm still a bit sore and tight from my grip workout on Sunday. Yep, you read that right...Sunday. I've been massaging and doing some active rest exercises; but, I still thought it best to rest yesterday. I'm going to deadlift tonight - watch for the post tomorrow.

Eaton's wife had back surgery on Monday. Eaton is one of my good buddies; he's a great guy, so I can only imagine how great his wife is. Please keep her in your thoughts and prayers for a full and speedy recovery.

Goody

11 March 2009

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-225 X 10
-275 X 5
-315 X 1
-225 X 10

Incline Dumbbell Bench Press
-100's X 2
-80's X 6
-80's X 6
-80's X 5

Pec Deck
-160 X 10
-160 X 9
-160 X 8

Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-100

Goody

9 March 2009 - Workout and Lower-Arm Recovery

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Squats
-135 X 12
-225 X 10
-315 X 8
-315 X 8
-315 X 8

Power Squat Machine
-600 X 10
-800 X 10
-1000 X 10

Walking Lunges (holding an 80lb KB in one hand)
-KB in LH X ~25
-KB in RH X ~25

Leg Curls
-220 X 12
-260 X 10
-260 X 10

My workout was OK...nothing major to report. I walked Zeek through this workout - so the squat rack was a little too short for me. Funny how such a seemingly small change makes an enormous impact.

Lower-Arm Recovery (L/R)
-Hot Salt-Water Soak X 15 mins (hot as I could stand)
-Deep Roller-Ball Massage X 10-15 mins
-Hot Salt-Water Soak X 10 mins
-Wrist Stretches X 5-10 mins
-Hot Salt-Water Soak X 5 mins
-Muscle Ointment - forearms
-Tiger Balm - thumb pads, hands, wrists

The lower-arm recovery was done back at my place right before bed. I have a HUGE kitchen sink which allows me to soak both forearms together, so it's great. My forearms were so tight and sore the roller-ball massage was brutally painful; but, 10 more minutes in the hot salt-water made it all better. After the muscle ointment and the Tiger Balm I pulled two pair of old socks over my hands (up to my elbows) and hit the sack. I felt like a million bucks this morning.

Goody

Weekend Workouts

Saturday, 7 March 2009

I "ran" a 5K. My wife is a big runner and my dire need for increased cardiovascular fitness led me to accompany her on a weekend run. Yeah...I was gassed in minutes; but, ended up run/walking the 5K loop in 35-40 minutes. My wife ran it twice and made me look like a bumbling fatty; but, I did it and will continue to do it until I can comfortably run a 5K.

Sunday, 8 March 2009

Grippers
RH
-Filed HG 150 X 10
-CoC #2 X 10
-CoC #2.5 X 5
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts
LH
-Filed HG 150 X 10
-CoC #2 X 8
-CoC #2.5 X 3
-Eaton's CoC #3 X 3 FR
-CoC #4 X 5 Set Attempts

Blob Work (L/R) - Eaton's 41lb. and 41.4lb Blobs
-I pulled both blobs so many times I lost count; but, here's what I can remember
-Regular lifts
-Reverse lifts
-Blob curls
-Blob clean and presses
-Blob curls by the face (no full blob lifts by the face though...)
-Blob index/middle finger lifts (RH only)
-2-Handed Blob pinch curls

Wrist Levering (done with my 1" v-bar)
-Pronation/Supination
-Radial/Ulnar Deviation

2" Bar Wrist Curls
-75 X Failure
-75 X Failure
-75 X Failure

2" Bar Reverse Wrist Curls
-45 X Failure
-45 X Failure
-45 X Failure

Kettle Bell Horn Curls
-50 X Failure
-60 X Failure
-80 X Failure (~4 or 5)
-50 X Failure

Cable Wrist Flexion (high cable, flat bar pulled and held when the arm is at 90 degrees)
-3 X Failure

Core
Incline Sit-Ups (15lb medicine ball and twist)
-25

Swiss Ball Crunches
-50

Land-Mines (15lb medicine ball)
-100

Reverse Hypers (on a Swiss ball)
-50

After I wrapped up my core work, I stretched and did some foam roller work on my legs and back to try and loosen up from my run on Saturday. The stretching and foam roller work paid off - I'm not nearly as sore as I anticipated. However, I am extremely sore from the grip work. I'm active resting today - I brought my stress ball and easy extensor band to the office with me and I've been hitting them on-and-off all day.

Goody

4 March 2008

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Flat Bench Press
-Bar X 20
-135 X 12
-225 X 10
-275 X 5
-275 X 5
-275 X 5 (2 assisted reps)
-225 X 10 (2 assisted reps)

Incline Dumbbell Bench Press
-80's X 8
-80's X 6
-80's X 6 (2 assisted reps)

Swiss Ball Cable Incline Press
-20 X Failure
-20 X Failure

I walked Zeek through this workout (focusing hard on form and technique), so it took longer than expected...which actually worked out well for me in the end. My muscular endurance has been lousy for sometime, so the extra time between sets helped a great deal. If I was going solo on this I would have been wasted quick...quicker. Yeah.

Goody

Time Off, Computer Problems, My Re-Re-Start

It's been a while for me - training has been next to nothing, my computer took a dump; but, I'm here trying to get back at it. I've had a few days of cardio - but, nothing worth mentioning.

Here's how it went last night.

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

Tricep/Wrist Warm-Up (L/R)
-Overhead Tricep Extensions - 40lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Squat Warm-Up
-BW Good-Mornings X 20
-Bar Good-Mornings X 20
-BW Squats X 20

Squats
-Bar X 20
-135 X 12
-225 X 10
-315 X 10
-315 X 8
-315 X 8

Leg Press
-550 X 10
-640 X 10
-640 X 10

Leg Extensions
-250 X 10
-250 X 8
-250 X 6

Stiff-Leg Deadlifts
-135 X 15
-135 X 15
-135 X 15

Leg Curls
-160 x 10
-160 X 9
-160 X 8

Stationary Bike
-Moderate Level - 15mins

First of all - it's been about 3 weeks since my last workout...it felt like 3 months! I'm sore as hell and I know tomorrow is going to be worse. Back to the grind, they say.

Goody