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

17 February 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

Good Mornings
-BW X 20
-Bar X 15
-135 X 10
-135 X 10
-135 X 10

Close-Grip Seated Row (plate loaded, weight per hand)
-135 X 10
-160 X 8
-160 X 8
-160 X 8

Wide-Grip Seated Row (plate loaded, weight per hand)
-135 X 6
-135 X 5
-135 X 5

Overhand Lat Pull-Downs (plate loaded, weight per hand)
-135 X 8
-135 X 8
-135 X 8

Hammer Lat Pull-Downs (plate loaded, weight per hand)
-90 X 10
-90 X 10
-90 X 10
-45 X Failure (~20)

Seated Cable Row
-200 X 6
-180 X 8
-180 X 6

Close-Grip Cable Pull-Downs
-150 X 8
-150 X 8
-150 X 8
-100 X Failure (~25)

The hammer grip lat pull-downs were done on the same plate loaded lat pull-down machine as the previous exercise; but, I grabbed the handles on the vertical sweep. It really SMOKED my grip after a few reps. Not a bad upper back workout.

After my workout, I boogied home and hammered down 5 hard-boiled eggs, spaghetti and sauce, a banana, and my protein shake. Life is good.

Goody

16 February 2009

First workout in about two weeks: business trip to Seattle and a bonkers week at the office. Terrible excuses, but it is what it is. It felt good to be back - here's how it went to 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

Flat Bench
-Bar X 15
-135 X 12
-225 X 5
-315 X 2
-275 X 4
-225 X 5
-225 X 5
-135 X 10

1-Arm Incline Dumbbell Bench Press (L/R)
-65 X 5
-65 X 5
-65 X 5

Incline Dumbbell Flies
-55 X 5
-55 X 5
-55 X 5

Swiss Ball Incline Cable Press/Standing Cable Flies
-40 X 5 /20 X 10
-30 X 6 / 15 X 15
-30 X 6 / 15 X 15

Goody