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Thursday: Tamales
BW 214.4???
Rest Day. My back is shot and there are tamales to me made. Tex-mex Christmas in New England. I just grilled some skirt steak for tacos al carbon. Time to make the tortillas and assemble the enchiladas. . . .
Windows are open. It's 64 degrees. I'll take that over any white Christmas. I'm going to run shirtless tomorrow.
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Friday: The Grinch stole my gains
BW 215.4!
The three pounds I gained this week are surely muscle. What else could they be?
Squat
45x5x2
95x5
165x4
225x3
275x3
315x1
340x2
315x1
Awful. Had to stop. My back is tired and I'm just wiped out today. I was supposed to medium squat yesterday. I'm not fully recovered from the volume om Sunday and the stupid deadlifts on Tuesday. My schedule is off this week. I'll try a medium day on Sunday and go from there.
Plank
2 min.
I haven't done these in years. Just wanted to see.
Assault Bike
2:00 @60 rpm = 25 cal. (warm up before squat)
:20|1:40 x 4 = 61 cal.
:10|:20 x 8 = 45 cal.
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Saturday: Inverted Ring Rows + Floor Press Shoulder Rebirth
BW 213.6
Run
3.54 miles in 31:41
(226 ft. el. gn)
Inverted Ring Row (feet on bench)
BWx20,17,19
Barbell Floor Press (paused)
45x5
95x5
135x5
185x5
205x5
195x10
Testing the shoulder with a little more weight. It feels pretty good, but not perfect. I think I'll wait a while longer before I do any normal benching. Traditionally I'm weaker at floor press, but I doubt that I have much else in me, seeing that I haven't benched more than a couple times since May. I'll probably try LPing these for a bit, but I need to do another exercise first to warm up the shoulders. This will eventually interfere. The pull overs on Monday are sure to tire me out. I'll just do a couple sets.
Reverse Fly
22x10x4
90 Degree "Curl"
45x25,20
Assault Bike
2:00 @60 rpm = 26 cal. (warm up before rows)
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Sunday: Squat
BW 214.0
Squat (somekinda)
45x5x2
95x5
135x4
185x3
225x5
275x1
315x1
340x3
315x3
285x5x3
My legs are not recovered from this week. I just did something. I'll get back with the program next week.
Assault Bike
2:00 @60 rpm = 25 cal. (warm up before squats)
C2 Row
:20 x 4
(1:21.9, 1:22.6, 1:22.6, 1:22.6 / 500 m.)
I was just messing around. I can't seem to get the average below 1:20. Frustrating. My form was screwy. The rower kept shooing out ahead of me on the first three. It moved at least a foot. On the 4th I tried to keep my back less rounded. The rower stood still, but I kept coming off the seat.
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Monday: Pull Overs + Testing Bench Press
BW 214.0
Triceps Bar Pull Over
20x10
70x10
110x10
Bench Press
45x5x2
95x5
135x5
185x5x3
Just testing my shoulder on the bench rather than the floor. My right shoulder is complaining a little. I had to flare my elbows a bit more than I like. I might try again on Wednesday or wait until Friday to give it some time to rest.
Triceps Bar Pull Over
100x10
Didn't feel like doing any more.
Assault Bike
2:00 @60 rpm = 25 cal. (warm up before pull overs)
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:20|1:40 x 4 = 59 cal.
:10|:20 x 4 = 28 cal.
The ibuprofen is burning my stomach. I had to stop or throw up. I did some hard 20 second pulls on the rower last night. I got it down to 1:21.9 on the first round. In any case, the bike is worse. If you push hard, it's sickening. I could barely walk after 4 rounds and I only got it to 101 rpm. This required standing up a bit. I think the rower is more versatile and probably much more durable, but the bike is even more punishing in short bursts.
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Tuesday: Deadlift + Light Squat
BW 213.0
Deadlift
135x5
185x4
225x3
275x2
315x1
340x1
375x3,1
335x5
295x5
I feel like my lower back is strained from last week. The top set was a little painful. I called it at 3 reps.
Squat (light)
45x5x2
95x5
135x5
185x5
225x5
Assault Bike
2:00 @60 rpm = 26 cal. (warm up before deadlifts)
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Wednesday: Chins and trying to bench
BW ??
I forgot to weigh in. First time in a long time.
Chin Up
BW+00x5
BW+25x9,8
Bench Press
45x5x2
95x5
135x5
190x5x3
Second bench press in a while. My shoulder is bothering me a little. It doesn't feel stable. I'll just keep trying.
Chin Up
BW+25x8,7
Assault Bike
2:00 @61 rpm = 26 cal. (warm up before chins)
-----
:10|:20 x 8 = 49 cal.
:10|:20 x 8 = 48 cal.
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Thursday: Squat (Medium Day)
BW 214.2
Squat (medium)
45x5x2
95x5
135x4
185x3
225x2
275x5x3
135x5
My form is off. Medium day felt heavy. I'm having trouble sitting back properly. My knees keep sliding forward. I tend to do high bar squats with it low on my back. Trying to fix this. . .
RDL
135x10
185x10
Assault Bike
2:00 @60 rpm = 25 cal. (warm up before squats)
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Friday: Trying to bench
BW 213.2
Bench Press
45x5x2
95x4
135x3
165x2
195x5,5,10
My shoulder hurts and my arm was a little shaky. I have no idea how to get over this tendonitis. I'll probably just bench twice next week and do lots of rows in between.
90 Degree "Curl"
45x20x2
Assault Bike
2:00 @60 rpm = 25 cal. (warm up before bench)
I was going to go look at a house tomorrow, but it sold today.
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Saturday: Inverted Ring Rows
BW 214.2
Inverted Ring Row (feet elevated on bench)
BWx20,18,15,15,16
Reverse Fly
22x10,10,10,15
45 Degree Raise (neural grip)
22x10,10,15
90 Degree "Curl"
45x20
Pull Up (wide grip)
BWx10
Arms are dead. No more.
Assault Bike
2:00 @61 rpm = 26 cal. (warm up)
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