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6/17/13 - Cut the lawn, which I consider to be my "cardio" day. It was a hot and humid evening, and our lawn is about 1 acre. I have no idea how far I actually walked with the push mower, but it took about 90-100 minutes. Bench tonight, 6/18. BS tomorrow night, 6/19. Things are progressing well and I hope to push the 4X4 through the summer (up through Labor Day) until I reset my 1RM two or three times on the big four.
I've already surpassed my modest starting points since the two month + layoff. Let's see how far I can continue the jumps in the weight. I'm getting closer to my all-time PR's (at 3X5 or 1X5), but I'm confident they'll be shattered.
The new PR's should be occurring in late July to early August...
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6/19/13 - BP
Warmup - 65 X 5; 115 X 4; 165 X 3
215 X 3
165 X 4,4,4,9
Chinups (BW) - 7, 5, 4;
DB Snatch - 45 lbs X 10 X 3 (each arm)
Skullcrushers - 75 X 12, 12, 8;
I may start to decrease the reps on the bicep and tricep accessory work (5-8 rep range instead of 8-12).
For today, 6/20 - BS.
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6/21/13 - BS
Warmup - Bar X 5; 95 X 4; 145 X 3; 195 X 3;
247.5 X 3;
195 X 4,4,4,8;
Pause Squats - 65 X 5; 105 X 4; 147.5 X 3;
Seated Calf Raises - 75 X 12 X 3
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6/23/13 - Press
Warmup - Bar X 5; 95 X 3; 125 X 2
155 X 3;
132.5 X 4,4,4,6;
One Arm DB Row - 80 X 12 X 3;
Bent Over DB Raises - 20 X 12 X 3;
BB Bicep Curls - 75 X 12 X 3;
BB Hammer Curl - 30 X 12 X 3 (6 reps per bicep)
Absolutely hellacious weekend. Had plenty of family things to do. Got extremely chafed on Saturday (and again) on Sunday. Sleep was at a premium, but at least the Pirates are pulling victories out of their ass.
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6/24/13 - DL
Warmup - 135 X 5; 185 X 4; 225 X 3; 275 X 2
312.5 X 3
265 X 4,4,4,8;
BB Shrugs, DOH grip - 225 X 12 X 3;
DB Lunges - 90 X 12 X 3;
Weighted Crunches - 50 X 12 X 3
Everything felt really good. I kept my form pretty tight throughout the DL sets. The last set felt great, as it felt like I hit a groove for the low back work. Hot as a mofo in my garage, even with a large fan. Summertime heat and humidity is here. Looking for BP today, 6/25, then BS on 6/27.
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6/26/13 - BP
Warmup - 55 X 5; 105 X 4; 155 X 3
205 X 3;
170 X 4,4,4,8;
Chinups (BW) - 7,5,4;
Skullcrushers - 80 X 12,9,6;
I ended up cutting the lawn prior to the workout. It was a solid 2 hours of my "cardio." My right shoulder started to ache while cutting the lawn. I skipped the DB snatch last night because of the shoulder pain I was feeling. It did not affect my bench or tricep exercises. I'm still unsure as to how it started to hurt...but I'll monitor things and see how they go.
I may begin to incorporate rotator cuff specific stretching and strengthening exercises after press/bench workouts.
BS tonight...how 'bout them Pirates!!!
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6/28/13 - BS
Warmup - Bar X 5; 95 X 4; 145 X 3; 195 X 3
240 X 3;
202.5 X 4,4,4,7;
Pause Squats - 65 X 5; 115 X 4; 150 X 3;
Seated Calf Raise - 90 X 12 X 3;
Everything felt pretty good. This is part of the backoff week for the 4 X 4. 240 felt a bit heavy, but the four sets afterwards worked well. I've begun to enjoy the light pause squats - it's an easy way to finish off the squat, while being able to emphasize form.
6/30/13 - Press
Warmup - Bar X 5; 95 X 3; 135 X 2
170 X 3 - this was a struggle, especially the third rep. I may start to change the weight increases after the next workout at 180, which I don't see myself getting three reps.
137.5 X 4 X 3 - was unable to get any extra on the AMRAP set. The set of 170 taxed me.
DB Bent Over Row - 85 X 10 X 3 - dropped the reps by 2 to 10 as I've been increasing the weight.
DB Seated Bent Over Raises - 20 X 12 X 3 - may increase by 5 and drop the reps to 8, then work my way up to reps of 12 prior to the subsequent increase
BB Bicep Curl - 80 X 12,12,7 - looking to drop the reps to 10 next workout. I'll keep increasing the weight, though.
DB Hammer Curl - 35 X 12 X 3 - this felt good...always have to add a secondary bicep exercise for no other reason than ego.
Press was officially the start of week 8 of the 4 X 4 template. I'll work through this and next week, then assess my progress. I'm thinking I'll drop the Press down to 5/2.5. I'll see how the other three fare.
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7/1/13 - DL
Warmup - 145 X 5; 195 X 4; 245 X 3; 295 X 2
325 X 3 - realized afterwards that I was supposed to attempt 345 - sunnaofabitch...so...I added 40 pounds to the bar and hit 365 for a single! Fuck yeah. I think that ties or comes very near to my alltime PR. 400 is near, and I know I'll get there this summer
365 X 1
275 X 4,4,4,8 - I also upped the backoff weight by 2.5 lbs just because. Overall, it was great, especially given the fact that I left part of my left shin on the barbell.
DOH Shrugs - 235 X 10 X 3;
DB Lunges - 95 X 12 X 3 (40 lbs of plates on each olympic DB handle)
Seated Crunches - 55 X 12 X 3
It was a great workout - just what was needed after a case of the Mondays...
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7/2/13 - BP
Warmup - 75 X 5; 125 X 4; 175 X 3
225 X 2;
175 X 4,4,4,7;
Chinups (BW) - 7,5,5;
DB Snatch - 50 X 10 X 3 - ramping set 1-4 on each arm
Skullcrushers - 85 X 10,10,5;
Overall, it was a good workout. I think I've been pushing the weight too quickly on the Bench (not as fast as the press, though), and may need to drop to 5/2.5 jumps...
BS is on the Fourth...today is my day off, and that really means cutting the bastard lawn.
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07/6/13 - BS
Warmup - 55 X 5; 105 X 4; 165 X 3; 215 X 2
262.5 X 3;
210 X 4,4,4,7;
Pause Squats - 80 X 5; 120 X 4; 160 X 3
Seated Calf Raises - 100 X 12 X 3
I took a video of two of my backoff squat sets to check form (since it's tough to tell when you are lifting alone). It looked good - kept knees out, thighs at or slightly below parallel, didn't lean forward at any point...so I'm happy with that.
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7/7/13 - Press
Warmup - Bar X 5; 95 X 4; 135 X 3;
170 X 3 - this was tough, but not as gut wrenching as last week's triple;
140 X 4,4,3,3 - I think the sets are getting tough and may try to keep my jumps to a minimum. I may just keep increasing 2.5 lbs and see how things go.
I'll definitely try 170 one more time to make sure I have no problem hitting it for a triple.
Bent Over DB Row - 95 X 10 X 3 - this is getting tougher...I may drop down to 8 reps per set as I keep increasing the weight;
DB Reverse Flyes - 25 X 8 X 3 - Felt Good, as this was my first jump in weight in a few weeks.
BB Bicep Curl - 85 X 10,10,7 - this was tough, but felt good as well.
DB Alt Hammer Curl - 35 X 12 X 3 - 6 reps per arm per set. I'll prob increase these in two workouts.
Overall, everything felt great. Hot as hell in the garage, but I'm kinda used to it now.
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