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_Wolf_ 01-09-2010 09:30 PM

Back Training
Mesocycle 17 - Week 2

Beginning Thoughts:
This is yesterday's workout..
Workout:
Chest Supported Rows:
160 lbs x 6 reps x 4 sets
195 lbs x 2 reps
Double progression right here, guys...If y'all want to read up on Single, Double and Triple Progression, check out this article: Strength Training with Single, Double and Triple Progression.

Pull-ups:
BW + 20 lbs x 2 reps
BW + 20 lbs x 3 + 3 reps
BW + 40 lbs x 1 + 1 + 1 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
Total Reps = 15
Decent work...

High Cable Rows:
75 kgs x 10 reps x 3 sets

Facepulls:
40 kgs x 12 reps x 2 sets

Suitcase Deadlifts:
115 lbs x 6 reps x 2 sets

Hanging Air Kicks:
BW x 20 reps x 2 sets
Videos:
Chest Supported Rows & Pull-ups:
http://www.youtube.com/watch?v=nasBV65inyQ
Overall Impression:
I hope y'all have had a good weekend thus far...I went and saw Sherlock Holmes and thought it was pretty entertaining. I'm looking forward to seeing the Book of Eli.

Tonight is Squat Training. I leave for the US on Monday night and I arrive on Tuesday (US Time). So, I won't be training for the next 3 days at the least. I've shifted my Deadlift Training from my usual Thursdays to Fridays over the last 2 weeks but I will resume Deadlifting on Thursdays once again as soon as I get back. So after tonight's squat training update, the next journal update will be on Thursday of the following week. I know I'll be having only 6 days between Deadlift sessions but I should be fine because I will have rested for 4 nights and 3 days straight before my workout. I'm gonna keep my fingers crossed!! :)

_Wolf_ 01-11-2010 01:16 AM

Full Body Training
Mesocycle 17 - Week 2

Beginning Thoughts:
This is Sunday's workout. Like I mentioned before, I won't be hitting the gym till Thursday so I had to modify my press and squat training days and basically combine them. The exercise order is a bit unorthodox (for me) because I was making the workout on the spot. I was very sore from Back Training the day before. This was my 3rd workout in a row - something I rarely ever do so I didn't make it too crazy!
Workout:
Flat Dumbbell Press:
75 lbs x 6 reps x 3 sets
I have been suffering from some shoulder pain recently. I may have not mentioned this before but I suffer from genetically loose shoulder joints which are very prone to dislocations (which are very painful - not the fun kind). So, I have to maintain a very delicate balance between pushing and pulling exercises and over the last month my pulling has overly exceeded by pressing - which is also bad for me. So, I am going to start pressing a bit more. It's weird because too much and too little pressing both mess up my posture and my shoulder girdle's happiness.

Pull-ups:
BW x 8 reps
BW x 10 reps
BW x 8 + 3 reps
Total = 28 reps
I know I did Pull-ups like 2 days back to back but this felt really good on my shoulders.

Front Squats:
185 lbs x 3 reps
195 lbs x 3 reps
205 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
235 lbs x 3 reps
185 lbs x 7 reps
Still working on technique. Gonna do some lower weight and much much more volume next week. The best way to get my body to adapt to this new grip is to practice, practice and practice some more. So volume is where this is at. Though, I need to make sure quality remains awesome.

Dumbbell Windmills:
14 kgs x 6 reps x 3 sets

Push-ups:
BW x 10 reps x 3 sets
My shoulder hurt a LOT initially with this but I finished each set off with some scapular push-ups which REALLY helped me. I could hear the clicking as my shoulder slid into place. Good times...

Hammer Curls:
22 kgs x 5 reps

Unilateral Shoulder Press:
66 lbs x 3 reps
66 lbs x 5 reps
This felt really good on my shoulder.
Videos:
Flat Dumbbell Presses, Pull-ups, Front Squats and Unilateral Shoulder Presses:
Overall Impression:
I leave tonight....Damn, my body is so painfully sore its unbelievable. Muscles which I didn't know I even had are screaming in pain lol..!! I'm looking forward to the 16 hour flight tonight because I'll be fast asleep even before the plane takes off.

I hope everyone's having a good weekend and good luck to y'all for next week! I'll see y'all on the other side! :D

iron_worker 01-11-2010 06:11 AM

You're lucky you can sleep on planes! I can't.

I can imagine you are horribly sore after 3 consecutive workouts. Rest up!

IW

_Wolf_ 01-11-2010 09:46 AM

I sleep like a baby on any moving vehicle.

And you're right: my body is destroyed today.

Thanks for posting, dude. I'm just about to head to the airport :)

iron_worker 01-11-2010 12:09 PM

Happy flying/sleeping.

IW

Pitysister 01-11-2010 02:35 PM

have you ever tried any direct rotator cuff work?

_Wolf_ 01-14-2010 10:37 PM

IW: Thanks. I arrived in one piece :)

Pity: Direct RC stuff ends up making my shoulders very lose. I have to avoid those types of exercises.

_Wolf_ 01-14-2010 10:50 PM

Deadlift Training
Mesocycle 17 - Week 3

Beginning Thoughts:
I am feeling very weak and tired...I've been under the weather recently and I shouldn't have gone to the gym but I am too stubborn and hard headed to quit.
Workout:
Deadlifts:
(415 lbs x 2 reps x 3 minisets) x 2 cluster sets
I felt very weak and really just sick and ill today...and it took a huge toll on me. You guys can see my form absolutely deteriorate in the video...

Front Squats:
205 lbs x 3 reps
I wasn't feeling good and I had nothing in the gas after this. Actually, thats not true: I could've done another 2 sets but I wanted to keep something in the tank. I will do better on my Squat Day later this weekend.

Weird Ab Exercise:
BW x static holds x 3 sets
Videos:
Deadlifts & Front Squats:
Overall Impression:
I hope everyone's had a great week. I am looking forward to this weekend!!! :)

iron_worker 01-15-2010 06:21 AM

Boo for sickness.

IW

EricT 01-15-2010 10:04 AM

Yeah and boo for going in and doing clusters when sick.


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