Fiftyfit - One Day At a Time

[fiftyfit]

Sun, June 18
Happy Father's Day all. Conditioning and some grip work today.
Bwt - 200
Ext. rotator: 17x8x3
BB complex: 45x6, 4, 3, 2 circuits
Cannonball: 17, 22, 27, 30 lbs
Hub grip: 23, 28, 30 lbs
Rolling Thunder: 63, 98, 138 lbs rt. hand, 128 lbs left hand

[BrooklynJerry]

Happy Fathers Day.

[fiftyfit]

I'm changing things up a bit in my training... probably not competing again before the end of October. I'd planned to do three work sets of squats today, supersetted with DB pullovers. Plan was to decrease weight on the second and third workset, essentially back-offs. I did a good strict set of six with 215, but after the set of DB pullovers, was whipped!
Tue, June 20
Bwt - 201
DB swing: 60x12
BP: 45x8, 95x5, 135x2, 160x6, 150x6, 140x6
DB row: 45x10x2
SQ: 115x5, 165x2, 215x6
Decline DB pullover: 60x11
BB curl: 45x5, 65x3, 85x6

[fiftyfit]

I had two graduation parties to attend this weekend, which account for the bodyweight increase LOL! Visiting my parents for the weekend, trained in their garage.
Sun, June 25
Bwt - 202
DB swing: 65x8
Press behind neck: 45x6, 70x3, 92x7, 80x7, 70x8
Prone incline laterals: 15's x9x3 sets
Behind neck pulldown: 100x6, 140x3, 170x10
Stiff-leg DL: 165x6, 200x8
Leg press: 210x8 - haven't done these in awhile, was a little stiff in the hips.

[fiftyfit]

I missed my conditioning and grip work on Tuesday, my friend here in Vermont had a car problem that took us a full day to get resolved. There's a new gym here in town, Crunch Fitness. I looked it over, and though I love the fact it has multiple platforms and squat racks, and is considerably cheaper, I'll probably stay where I am. I'm always able to snag a rack, and room to do all my work. Plus, the gym I'm at has numerous Strongman equipment (stones, log lift bar, farmers walk handles, etc.), most of which I won't be using anyway.
Thu, June 29
Bwt - 201.5
DB swing: 65x9
BP: 45x8, 95x5, 135x3, 165x5, 152x6, 142x6
DB row: 50x10, 9, 8
SQ: 45x8, 115x5, 155x3, 185x1, 220x6
Decline DB pullover: 60x12
BB curl: 55x5, 87x6

[fiftyfit]

Switched things up today for a shorter workout.
Sun, July 2
Bwt - 199
DB swing: 50x10
SLDL: 145x10, 175x8, 210x6
Press behind neck: 60x8, 80x6, 100x3
Shoulder width grip upright row: 30x10, 40x8, 50x6
Assisted chin-up: bwt-66# x 6, -99# x 4, - 42# x 6
Dips: bwt x 8
Fat bar rev. curl: 30x6, 50x7
Fat bar wrist curl: 50x12

[fiftyfit]

Nice workout today, and I tried something I never did before. I watched a young guy do cable curls with the whole stack (170 lbs I think). He did a few reps, in pretty good form, so I complimented him afterwards. I decided to try them myself, and was surprised to find out how easy they seemed... certainly easier than my usual barbell curls.
Wed, July 5
Bwt - 200
DB swing: 50x12
BP: 45x8, 95x5, 130x3, 165x6, 150x7, 135x7
DB row: 55x8, 6, 4
SQ: 115x5, 155x3, 190x1, 225x6
Decline DB pullover: 40x15
Cable curls: 60x6, 90x10
OH cable extension: 50x6, 70x9

[Fred J]

Does the cable setup give you a mechanical advantage?

[fiftyfit]

I don't know for sure Fred, but it sure seems to.

[fiftyfit]

I'm squeezing another workout in this week, so I can get back on track. I like to work my squat and bench press on Sundays, then do overhead press and deadlift on Thursdays. The gym seems a little less busy on those mornings.
Fri, July 7
Bwt - 199
DB swing: 50x12
OHP: 55x6, 80x3, 105x5
Upright row: 30x10, 40x8, 55x6
P-grip pulldown (behind neck): 100x10, 140x6, 160x6
Dips: bwt x 8, +10 lbs x 8
SLDL: 165x8, 215x6
Cybex leg press: 250x10, 300x10