6 January 2009

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

Warm-Up
-BW Good Mornings X 20
-Empty Bar Good Mornings X 15

Sumo Deadlifts
-135 X 10
-225 X 8
-315 X 8
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

Good Mornings
-135 X 10
-135 X 10
-135 X 10

1-Arm Bent Over Dumbbell Row (L/R)
-110 X 8
-110 X 8
-110 X 8

Seated Cable Row
-150 X 12
-150 X 12
-150 X 12

Diesel Pull-Ups
-3 X Failure

Sumo Deads! WHAT? I don't know why I did them. I never pulled more than 225lbs Sumo style. Ever. The form always felt awkward so I just stuck with conventional style. It definitely hit the top of my hams/bottom of my gluts hard. I think I'm going to stick with this stance for a little while and switch back to conventional to see if Sumo training will help my conventional pull. I'm not sure how long I should stick with this...a few weeks maybe. My strength is comparable in both stances. Everything else is what it is. The Diesel Pull-Ups are no joke. I'm a big fan - I just need a clever way to overload the movement.

Goody

5 January 2009

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

Incline Dumbbell Bench Press
-65's X 10
-100's X 5
-100's X 5
-100's X 4
-100's X 3
-100's X 3

Flat Dumbbell Bench Press
-100's X Failure (~ 13)

1-Arm Incline Dumbbell Bench Press (L/R)
-65 X 8
-65 X 8
-65 X 8

Pec Deck
-140 X 10
-120 X 14
-100 X 17

Swiss Ball Incline Cable Press
-20's X Failure (~16)
-20's X Failure (~14)
-20's X Failure (~14)

I'm not sure what happened with the 100's last night. Maybe I didn't have enough fuel in the tank...I don't know. After my last set of incline I just dropped the bench and went to failure on the flat with the 100's. That felt solid - I think my triceps are the week link. No excuses...more training.

Goody

3 January 2009

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

Squat Warm-Up
-BW Good Mornings - 3 X 15
-BW Squats - 3 X 12

Squat
-Bar X 15
-135 X 12
-225 X 8
-315 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5
-405 X 5

Sorinex Glute/Ham Bench
-100 X 8
-100 X 8
-100 X 8

Stiff Leg Deadlifts (25lb plates - off a box)
-195 X 12
-195 X 10
-195 X 8

Not much to report here. The squats felt pretty solid - I had my knees wrapped for the 405 sets. Everything else is what it is.

Goody

27, 29, 31 December 2008 Workouts

27 December 2008

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

Strongman Log Press (137.5lb log)
-Log X 10
-Log + 20lbs X 5
-Log + 50lbs X 5
-Log + 70lbs X 5
-Log + 90lbs X 4
-Log + 110lbs - MISS
-Log X 14

Standing 1-Arm Dumbbell Press (L/R)
-80 X 8
-85 X 6
-85 X 6
-85 X 5

29 December 2008

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

Strongman Log Cleans (137.5lb log)
-Log X 15
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log + 50lbs X 8
-Log +10lbs X 10
-Log +10lbs X 10

Sorinex Glute/Ham Bench
-50lbs X 10
-50lbs X 10
-50lbs X 10

Bent-Over Barbell Row
-225 X 8
-225 X 8
-225 X 8

Diesel Pull-Ups
-BW X 10
-BW X 10
-BW X 10

31 December 2008

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

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

Incline 1-Arm Dumbbell Bench Press (L/R)
-70 X 8
-65 X 8
-65 X 8
-65 X 8
-60 X 8

Incline Dumbbell Flies
-70's X 5
-70's X 5
-70's X 5

Decline Dumbbell Flies
-70's X 8
-70's X 8
-70's X 8

Hammerstrength Chest Press (45lb plate on each side)
-3 sets to failure

Holiday workouts are brutal. The best part about the whole thing - I get to workout in a real gym. This was the first time I ever touched a strongman log...totally sweet. I wish I had regular access to one. The Diesel Pull-Ups are great - they really hit the back and support grip well. I look forward to incorporating them more often.

Goody

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