Dan's log

[elVarouza]

07/14/17 Friday

Deload week on squats so didn't do that. Hip has been flaring up, could feel it during the day. Felt better today.

Speed bench:

45x15x3
135x10
135x3 (doubled mini bands)
175x3x8

Face pulls: 100x10, 130x10x3
Ab wheel: BWx10x3
Triceps pushdowns: 120x10, 160x10, 190x10x3 (lol so much easier when elbows don't hurt. Think I was using 150 when my elbows were hurting.)
Cable hammer curls: 100x12x3

[elVarouza]

07/17/17 Monday

Deadlift:

135x10x3
225x5
315x2

Suit, straps up:

315x2 (no belt)
315x2 (with belt)
405x1
495x1
545x1
585x1 (PR)

Borrowed a buckle belt and it felt way better. Probably had 600 in me today but stopped there. Instagram

Chest supported row: 225x10, 315x10, 365x10x3
Reverse hyper: 35x10, 70x10x2

Pretty much it. Didn't want to go too crazy today since I'm deadlifting later than usual.

[elVarouza]

07/21/17 Friday

Squat:

45x10x2
135x10
225x5
315x2
385x1
420x6x3

My right hip was really flared up today despite the squat deload. Probably the worst it's been all year. Pretty annoying. Made depth higher (since it's worse at the bottom) and made the reps harder than they should have been. Will play around some more with stretching in the next week and maybe widen my stance a touch, which seems to help. I've found that there's a balance between stretching not at all and stretching too much. Both flare up my hip. Anyway worst case if it's still acting up I'll do equipped for a couple weeks and it'll feel great.

Ab wheel: BWx10, +45lbs x10x3
Leg extensions: 120x12x5

[elVarouza]

07/24/17 Monday

Bench:

45x15x3
135x10
185x4
235x2
270x7x3

Not hard. Wasn't really taking this workout too seriously. Wore flip flops for the first set. Switched to shoes after. Helped. Flared up hip made it harder to get my usual bench setup.

Triceps machine: 130x10, 190x5, 235x10x3
Rear delt machine: 130x10, 180x10x3
Hammer curls: 30x8, 45x10x3

Took long breaks between sets and was feeling lackadaisical. Next week will be more serious.

[elVarouza]

07/26/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
380x8x3

Hip was pretty bad during the day the past several days but somehow wasn't too bad here. Dunno how that works. It'll probably be bad once the soreness hits. A little too far out from the next potential meet for me to dive into the squat suit so I'm going to try to cope for awhile.

Cable pull thru: 130x10, 200x10x3
Leg extensions: 120x12x5 (45 s rest)
Ab wheel: BWx10x3

[elVarouza]

07/31/17 Monday

Was reffing a meet all weekend, no time for gym.

Bench:

45x15x3
135x10
185x3
235x2
275x2
305x4x3 (PR)

Not too hard, pretty moderate. This was the weight I tore my pec with a couple years ago. I hit 305x4,4,2, tearing it on rep 3 of the 3rd set. No problems today.

Triceps machine: 130x10, 190x5, 250x10x3 (full stack)
Rear delt machine: 120x10, 180x10x3
Hammer curls: 30x10, 45x10x3
Medial delt machine: 10x12x3

[elVarouza]

08/02/17 Wednesday

Squat:

45x10x2
135x10
225x5
315x2
385x1
435x1
460x5x3

Video of second set shows all reps at parallel or a touch high. Took them deeper on third but no video. Fine for training. Didn't feel easy but they all went up smooth with no sticking.

Cable pull thrus: 140x10, 200x10x3
Ab wheel: BWx10, +20kg x10x3

Was going to do leg extensions but gym was closing.

[elVarouza]

08/04/17 Friday

Standing OHP: 45x10x3, 95x10, 135x10x3 (hate this lift. Only did it standing because I was helping someone bench and didn't feel like walking over to the DB rack.)
Triceps ez bar pushdowns: 140x10, 180x10x3
One arm cable curls: 30x10x6

Elbows were hurting, quick day.

[elVarouza]

08/06/17 Sunday

Deadlift:

135x10x3
225x5
315x2
405x1
460x6x3

Each set got easier as it went along. I think the 6th rep of each set was better than the 5 before it. Either way, I hate deadlift. At least I know I can throw the DL suit on and pull this weight for like 20 lol.

GHR: BWx10, red+green band x10x3
Lat pulldown: 120x12x3
Hip circle: 10x3 (I got the red one, size L).

[elVarouza]

08/07/17 Monday

Bench:

45x15x3
135x10x2
185x4
235x2
275x1
290x6x3

Right pec was feeling tight and achy but it's fine. Probably from the rolling I did to it a couple days ago.

Triceps machine: 130x10, 190x5, 235x10x3
Rear delt machine: 120x10, 170x10x3
Cable hammer curls: 6x15x5