Nice work Brother.
Printable View
Nice work Brother.
Thanks Shug! Good to see you stop by!
Warm up- - 500M row in 2:01
Squat - Sore groin squatting again. Dropped weight so pain was tolerable in the groin and then my knee started to hurt. Sigh...
375-2
265-5
Calf raise
155-17
Incline bench at 45 degree angle
205-9
Decline bench with 3.5" block under front feet of bench
DB's 85-11 - The inclines and declines for bench are leaving my shoulders happy. The increased reps and weight reduction from the more difficult positions are likely keeping the shoulder issues down,
Power Clean to strict press
155-5 - Added the pressing movement back in for each clean. The press is fully strict
Chins
Overhand grip - BW-10
Underhand grip - BW-9 probably didn't rest enough between sets as underhand is usually easier for me. Just happy nothing hurts. May add 5 or 10 pounds next workout.
Ab wheel
From knees - 10 felt this in my groin again, particularly my R testicle:)
EZ bar curls
120-8 fairly strict, immediately followed by
DB's 30-7 for the burn
Tuesday - More mountain biking - cardio is good, now concentrating on increasing my pace uphill with more 2nd and 3rd gear climbing
Warm up = 500M row in 1:59
Deadlift - 430-5 - My paving stone project sure took a lot out of me. Still have a bit of a sore back, and my knees are still recovering. The good news is that I'm getting back on track. Felt good to deadlift today, although I'm still quite a bit behind weight wise where I was 6-7 weeks ago.
Incline bench press at 45 degree angle
227-5
DB's 65-17 - Followed the barbell set with 65 lb db's
BB row
221-10
Chins - Added weight since I hit 10 reps last time with only body weight
BW + 10lbs
Overhand-6
Underhand-6
DB Curls
30-20,20, Last set of 20 immediately followed by a set of 10 with 20lbs for a good burn
warm up - 500M row in 2:00
Squat
375-5 - Groin felt better today, but R hip still tight and sore
265-5 - was going to do 10 or more but hip was bugging me so I didn't push it
Calf Raise
155-18
Incline Bench @ 45 degree angle
205-10
Decline bench with dumbbells
85-12 - 3 inch block under front feet of bench
Power clean and strict press
155-6
Chin ups with 10 lbs
OH grip - 7
UH grip - 8
Ab wheel - 15
EZ bar curls
120-10 immediately followed by 30lb dumbbells for 10 reps
Yesterday - Mountain bike ride - Cardio good now, R knee still somewhat painful climbing so not able to push the pedal 100%. Still, pretty happy with my cardio fitness level although I'd like to lose another 10 lbs.
Today
Warm up - 500M row in 1:57
Deadlift
441-5
Shrugs - As I unloaded the deadlift thought I'd throw these in for some trapasaurus gains:)
265-10
Incline bench press at 50 degree angle
Barbell - 231-5 damn these were hard! May drop the incline one peg for next workout
DB's - 75 - 15
BB row - Lightened these up a bit for stricter form and higher reps
155-12,12,
Chins BW + 25lbs
OH - 5
UH - 5
DB curls
50 degree bench - 35-10 followed immediately by 25-10
80 degree bench - 30-15 followed immediately by 20-12
Yesterday - Finished my new wood shed, now time to fill it. Chopped 1/2 cord of wood till it got dark out. Awesome exercise!
Today:
Warm up - 500M row in 2:02
Squat - Nothing hurt today, Right hip still a little tight though.
385-5
265-10 Cool down set
Calf raise
155-20
Incline bench at 40 degrees - I dropped one peg on my bench from 50 degrees to 40 degrees.
210-9 - Dropping one peg didn't seem to make it any easier.
Decline bench with dumbbells. 3.5" block under front feet of bench
95-8 - Used my heaviest pair of DB's. Went right to failure on 9th rep
Power clean to strict press
155-7 - cardio:)
Chin ups
BW + 25
Overhand-6
Underhand-7
Ab wheel - 20
Curls
EZ bar 120-11, then a short 20 second rest followed by:
Dumbbells 35-12
Tuesday - MTN biking - 815 foot elevation gain on the climb trail in around 30-35 minutes breathing hard all the way but non stop, then 12 minutes or so on the descent back to the bottom at breakneck speed:)
Today
Warm up - 500M row in 2:03
Deadlift
452-5
Shrugs - decided to add these as I just drop plates off the deadlift and do a quick set.
375-8
Incline Bench at 40 degree incline
Barbell 238-5 - these seemed easier today despite adding 5 lbs from last week
DB - 75's for 18 reps
BB row
161 - 15,15,
Chins - BW + 25 lbs - I put out more on the BB rows which seemed to take some energy away from these.
OH-5
UH-6
DB curl on 80 degree incline bench
35-15 immediately followed by
25-12 for an good bicep burn.
Warm up - 500M row in 2:03\
Tired today, didn't sleep well last night due to a known stressful day at work today. Still managed a decent workout.
Squat
392-4 - should have been 5 but I wimped out on the last rep thinking how tired I was. Will repeat next week. Changed mindset for all consequent exercises
265-12
Calf raise
177-15 added 22 pounds to this from last week, did 5 less reps.
Incline press @ 40 degree angle
210-10 - Will add weight to this next week now that I achieved 10 reps. + 1 rep from last week
Decline dumbbell press with 3.5" block under front feet of bench
95's-10 - Would add weight if I had heavier db's but I don't so will add reps. +2 reps from last week
Power clean and press
155-8 + 1 rep from last week
Chins
BW + 35 lbs - +10 lbs from last week
OH - 5
UH - 6 Same rep count as last week but heavier weight
Ab Wheel - 15 - 5 less reps but did them more slowly. Could have done more but was getting late.
EZ Bar curl
120-12 - Lots of cheating on the last few reps - still beneficial I think as arms were burning
DB - 35-12 - These followed almost immediately after the EZ bar curls - same thing, lots of cheating on the last reps. I've read cheating on curls isn't a bad thing, right:)?
Tuesday - Mtn biking - 815 ft elevation climb - Had my first fall - took a bad line through a corner and my front tire slipped out on some loose gravel. Got a nice scrape on my L knee. Dusted myself off and continued on. That's what I get for trying to keep up with my youngest son...
Today:
I'm still losing bodyweight a little at a time. Down 13 pounds or so from starting. Still eating the same as always, but not snacking much between meals, plus the cardio from biking is probably helping too. May try cutting back on my portions now too as I'd like to lose the paunch that I still have.
Warm up - 500M row in 2:01
Deadlift -
458-3 - I knew these were going to be hard today as last week was a struggle to get 5, and I added 5 pounds to today's lift. Was shooting for 5, got the 4th up to my knees and ran out of strength. Might have to change up my programming now, but will first try a repeat at this weight.
375-5 - Since I couldn't get all my reps I dropped weight and got a set of 5 in.
Shrugs
375-10
Incline Bench at 40 degree angle - Bumping weights up with the barbell, bumping reps up with the dumbbell work
243-5 with barbell - +5 pounds
75-20 with dumbbells - +3 reps
Barbell Row
166-15 - strict - +5 lbs
Chins
BW + 37lbs
Overhand grip - 5
Underhand grip - 5
Dumbbell curls with 80 degree upright bench
35 - 17 - followed immediately by:
25-10 for the pump
Warm up - 500M row in 2:04
Felt weak and tired today. Surprisingly had a good workout! Funny how that happens.
I have a large scab on my left knee from my bike wipe out last week. My knee sleeves reminded me of that when I put them on:) I'll have to wash them tonight...
Squat
392-5 Got the 5th rep today
265-15 + 3 reps from last week
Calf raise
177-17 +2 reps from last week
Incline Bench at 40 degree angle
216-10 + 6 lbs from last week, still got 10 reps so will add more weight next time
Decline Bench - 3.5" block beneath front feet of bench
DB - 95-11 + 1 rep - Added 1 rep from last week. Considering making up a pair of 105 DB's. I've got quite a few 10's, 7.5's, and 5's plates (found a treasure trove of new looking loose weights at the dump a year or so ago) so just need another 2 DB handles and I'll make another pair up
Clean & Press
155-9 +1 rep - Probably my most taxing exercise.
Chins
BW + 35
OH-6
UH-7
Ab Wheel 15
Curls
EX Bar - 120-13 - took a short rest followed by:
DB 30-13 - dropped 5 lbs and did these strict