Jww8 - log

[jww8]

2-18-2018
Chin-ups: bwt x 8, 5x8x2.
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x8, 95x5, 135x5, 155x5, 175x5, 180x5,185x5.
Stiff leg dead lifts: 45x5,135x5,225x6.
Dead lift DOH: 315 no.
Dead Lift AG: 315x1, 335x5x2.
Straight Bare reverse curls: 45x8, 65x12x2.
40 minutes

[jww8]

2-21-2018
Glute raises: bwt x 12, 10x8, 25x8x3.
Front Squat: 45x6,95x5,135x5,155x5, 185x5x3.
Press: 45x5,65x5,95x5,105x5x3.
Stiff leg dead lift: 45x6, 95x6,115x6.
Cleans: 45x5,95x5,115x5.
Bent over rows: 95x8,115x6x2.
Incline dumb bell curls: 35x8, 35x6.
Dumb bell rows 50x10x1
Face pulls: 40x12x2.
50 minutes

[jww8]

2-25-2018 I am sticking with 2 workouts per week for a while. 3-4 days a week is beating me up.
Chin-ups: bwt x 8, 5x8x3.
Glute raises: bwt x 12, 10x10, 25x8x3.
Front Squat: 45x8, 65x5,95x5, 135x5, 155x5, 185x5, 190x5x2.
Stiff leg dead lifts: 45x5,135x5,225x5
Dead lift DOH: 315 no.
Dead Lift AG: 315x1, 345x5x2.
Straight Bare reverse curls: 65x8, 75x8.
60 minutes

[jww8]

2-28-2018
Rotator cuff exercises, face pulls,... light weight
Press: 45x5, 65x5,95x5,115x3.
Front Squat: 45x8x2, 65x5, 95x5,115x5,135x5,155x5,165x5x4.
Clean: 45x5, 95x5x3.
Bent over rows: 95x8x3.
45 minutes

[jww8]

3-4-2018
No presses, no chin-ups until left shoulder joint rebounds.
Glute raises: bwt x 12, 10x10, 25x8x3.
Front squat: 45x8x2, 95x5, 135x5, 155x2, 185x2, 190x5x3.
Stiff leg dead lift: 45x5, 135x5, 225x5.
Dead lift DOH: 315x1.
Dead lift AG: 335x2, 365x2, 385x2, 405x1, 365x1 (expected to do 3, felt cramping on left side upper-mid back).
Incline dumb bell curls: 35x8x2.
Dumb bell bent over back raises: 15x8x2.
Rotator cuff exercises dumb bells and face pulls.
60 minutes.

[jww8]

3/8/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Press: 45x5x2, 65x5,95x5, 135x1 shouldn't have done that 1, 45x5.
Front Squat: 45x5x2, 65x5,95x5,135x5,155x2,185x2,190x5x4.
Stiff leg DL: 45x5,95x5.
Clean: 95x5x2 felt sharp pain in left deltoid.
Bent over rows: 95x8x3.
Bent over dumb bell fly: 10x10, 15x10.
face pulls with light weight possible on row machine x 12 x 3.
50 minutes

[jww8]

3/12/2018
Glute raises: bwt x 12, 10x10, 25x8x3.
Press: 45x5x2, 65x5,95x5x3.
Front Squat: 45x5x2, 65x5,95x5,145x5,155x3,195x5,205x5.
Stiff leg DL: 95x5,135x5,225x5.
Dead Lift DOH: 275x3, 325-no.
Dead Lift AG: 325x2,375x3 (LH grip slipping on rep 4) 375x3.
Standing Straight Bar Curls: 65x8, 75x8.

Rotator cuff strengthening excercises face-pulls, DB rotations, bent over DB (back) flies
60 minutes

[jww8]

3/16/2018
Glute raises: bwt x 12, 10x10, 25x8x2.
Chins: bwt x 6, 5x6x2.
Front Squat: 45x6, 65x6,95x5,135x5,155x2,185x2,210x2,190x5x4.
Bent over Rows: 95x5, 105x5x2.
Incline dumb bell press: 35x6,45x62.
Face pulls and dumb bell rotation to build up muscles around rotator cuff.
50 minutes

[jww8]

3/19/2018
Glute raises: bwt x 12, 10x12, 25x8x3.
Press: 45x5x2.
Front Squat: 45x8, 95x5,135x5,155x3,185x3,205x5x2.
Stiff leg DL: 45x5,135x5,225x5.
Dead Lift AG: 315x1,335x1,355x5x2.
Standing Straight Bar Curls: 65x8, 85x5.
55 minutes

[jww8]

3/21/2019
Glute raises: bwt x 12, 10x10, 25x8x3.
Chin-ups: bwt x 6, 5x6x2.
Front Squat: 45x5, 65x5,95x5,115x5,135x5,155x5,175x5.
Press: 45x5, 65x5,95x5,115x5x3.
Face pulls with cable and 5lb weights
50 minutes
Note: left shoulder sore that night and next day, should not do chins & presses on same day.