Thanks for stoppin in Hits. One arm at a time DB presses eh... I guess you could get some core stability work out of it that way.

IronWorker

Tuesday Sept 17th/2008 - Lower 1

Deload day #2.

Deads
-60kg x 5
-80kg x 5
-100kg x 5
-120kg 2x5 (reg stance) 1x5,1x3(sumo-ish style)

Just messing around and keeping it on the light side.

High Box Front Squats

-bar x 5
-95lbs x 5
-115lbs x 5
-135lbs x 5 (up till now done without thebox --> warmup)

-135lbs 6x3 (w/light bands done DE style)

Well we didn't have very heavy bandsbut I wanted to try it out. It was actually those bands with handles that you would use for shouldr re/prehab etc. Was pretty cool to try this out.

Planks
front plank - 1:00 min
side plank - 45s each
front plank - 1:00min
side plank - 45s each

Oblique Work - Cable Twist
3x10 - 40lbs, 50lbs, 50lbs

Shoulder Re/Prehab
I threw some sets of flat bench and m press with just the bar throughout the workout. Also did some light DB front raises, standing flys, and chest support flys (maybe not what they are called). These were thrown in between all the exerciseses when I was waiting anywys.

Thougths

Well it feels good to just mess around at the gym a bit. I'm sure this deload will be great for my performance in the end.

IronWorker

Well just thought I would report that my shoulder is feeling good and its my day off of lifting today. Not too sure what I'll do tonight! I'm lost without the gym! haha.

IronWorker

Glad to hear your shoulder is feeling better. Haha if I were you and had some free time, then I would just cook good food and eat for the entire evening.

Oh I'm sure I'll eat.... I dont' know if I'll be able to hold back from the good food that isn't so good for you though! lol

IronWorker

Thursday Sept 18th/2008 - Upper 2

Deload Workout #3

DB MP
-22.5lbs x 8
-30lbs x 5
-35lbs x 5
-40lbs x 5
-45lbs x 5 (form kinda sucked)
-40lbs 2x5

Felt just fine. Shoulder is still popping though.

DE Bench
-bar x 8
-95lbs x 5
-115lbs 6x3 close grip
-35lb DBs x 8

It felt tight today. It didn't hurt but it didn't particularily feel good. I dunno. Hope I didn't hurt it more.

Goodmornings off Pins
bar x 5
95lbs x 5
115lbs x 5
135lbs 3x3

Well I'm supposed to do squats tomorrow so I kept the volume and intensity very low. We're going to have to do some rethinking on the order of our workout days/exercises.


Cable Crunches
120bls x 10
150lbs x 10
170lbs x 10
200lbs x 7

Did the stack today. Cool... I guess. lol

Thougths

I am sorry for my typing. My keyboard is acting up and ommiting alot of letters if I dont' press hard enough.

IronWorker

lemme find you a link. might help a little with the db shoulder popping :)

Well my shoulder feels fine today. I think I might be a little bit paranoid now when I'm at the gym. Overeacting to any feelings I get... ugh.

I would like to see whatever you got for me there Pity.

IronWorker

http://www.bodybuilding.net/training...s-11707-2.html


not sure if you do this already...but it's worth a shot. i've got fairly noisy shoulders...and doing the presses this way eliminated the noises....and/or the things that were minutely painful. eric is a smart dude :)

So are you suggesting I do partial reps? Or are you suggesting bring my elbows forward 30 degrees or so? Or both?

IronWorker

the 30 degree thinger :)

Tuesday Sept 22nd/2008 - Lower 1

Just thought I would mention it has been 1 year since my father passed away today. Rough night last night... not much sleep and missed half a work day.

Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1
-165kg x 0
-150kg x 2,1

Well I couldn't manage to hit my old PR today. Seemed like I coudn't get that pop off the mat like I usually can. Oh wells.

Low Box DE Front Squat

-bar x 5
-95lbs x 5
-115lbs x 3
-125lbs 8x3

Speed was good until the very last set.

Planks
front plank - 1:15 min
side plank - 1:00 min each
front plank - 1:15min
side plank - 1:00 min each

Side planks were very tough today.

Oblique Work - Cable Twist
3x10 - 40lbs, 40lbs, 45lbs

Shoulder Re/Prehab
Last night I did 4x20 pushups during commerical breaks.

Thougths

Hope to get some good rest tonight and come back stronger tomorrow.

IronWorker

Tuesday Sept 23th/2008 - Upper 1

Weight: 185.0lbs with sweats on... usually with shorts so it may be closer to 184lbs for reference. I don't know if its this scale that jumps around so much or if its actually my weight. The gym just got a new digital scale... :wtf:

ME DB Bench Press
-22.5lbs x 8
-30lbs x 5
-35lbs x 5
-40lbs x 4
-50lbs x 3
-60lbs x 3
-70lbs x 3
-75lbs x 3,4
-65lbs x 4

I'm not exactly sure on those dumbell weights and sets cause I'm not used to remembering those numbers. The top 3 sets are correct which is what is important I spose. I wasn't really sure how to warm up. I also found this tough because when I start out, the dumbells are right at my sides in a hammer grip. So the first press is like super close hammer grip and the next reps get easier. I don't know how to do it any other way? I felt real shaky going heavy with DBs but I guess since I've never really done any heavy DB work then thats to be expected.

BB Push Press
45lbs x 5
75lbs x 4
95lbs x 3
115lbs 2x3
135lbs x 1
155lbs x 1 (PR)
175lbs x 1 (PR)

I guess they are PRs lol. I have never really done heavy push press before. I started out doing speed work but 115lbs was going up so easy that I got curious. Also, I started doing regular grip but then quickly switched to close grip thinking it would be better for my shoulder. I'm very happy to report my shoulder feels fine (its the morning after as I write this). Almost pushed my own weight over my head so thats cool.

Lat Pull Downs
75lbs x 8
105lbs x 5
120lbs x 5
135lbs x 5
150lbs x 5,3

I think thats what the weights were... lol I've never used this machine before. I am a little scared to do real pull ups especially after I beat on my shoulder with heavy pressing.

Sitting DB Skull Crushers
30lbs x 10
40lbs x 12
50lbs x 10
60lbs x 8

Thougths

Well I'm pleased to annouce that I believe all this DB work and whatnot is helping my shoulder. Its not sore today and I'm happy about that!

IronWorker

Glad to hear the shoulder is doing well with the DB work.

Taking your weight first thing in the morning after your morning washroom break will give you a more accurate weight ( Im sure you know this , just thought I would say it )

Good stuff with the DB's

Nice pressin Dub : )

Thanks guys!

Oh ya, I can't take my weight in the morning. Well I guess I could but I dont' think my scale is very good. I'll just have to go with jumpy numbers and hopefully the trend is moving up. lol

IronWorker

Thursday Sept 25th/2008 - Lower 2

Weight: 185.0lbs with shorts on...

ME Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-245lbs x 1
-265lbs x 1
-275lbs x 1 (old PR)
-280lbs x 0

Well 275lbs flew up for some reason so I thought 280 shoudl be a snap. I was wrong. lol I dunno, must have hit that energy barrier again. Anyways 280lbs shouldn't be far off. I also haven't really back squatted heavy in quite some time so it felt a little weird getting back into it.

Power Cleans
bar x 5
40kg x 5
50kg x 5
60kg x 3
70kg 3x3

Pretty weak but I'm hoping to get better at these.

Captain's Chair Leg Raises
3x15

Calves

Was going to do somethign for calves but last time it really hurt the arches of my feet so we just said to hell with it.


Thougths

Pretty glad to have hit my PR again on squats. Hoping to make some headway there soon.

IronWorker

Friday Sept 26th/2008 - Upper 2


ME DB M Press
-22.5lbs x 8
-30lbs x 5
-40lbs x 5
-50lbs x 3
-55lbs x 4,6


DE BB CG Bench Press w/chains
bar x 8
95lbs x 5
115lbs 8x3 (with ~20lbs chains)

The way we had it the chains weren't quite set up right.They're not really heavy enougn either but I wanted to try it anyways.

Good Mornings
bar x 5
95lbs x 5
115lbs x 4
135lbs x 3
155lbs x 1
175lbs x 1
185lbs x 1
205lbs x 3

Well I didn't think I could do this much but we just kept throwing weights on it. Felt pretty good. Once you get tired though you start squatting it up, so we stopped at that point.

Chins Ups/ Pull ups
bw x 6,5,4

Just did some varying grip widths. I was really trying not to piss off my shoulder.

Thougths

This was a pretty solid workout. Also, my shoulder was not sore at all the whole weekend.

And if you're wondering, I'm posting this monday morning because my computer at home took a sh!t on me. I'm in the process of buying a new one.

IronWorker

suck on the computer. building your own?

No, I'm not that skilled. lol I am selecting the components though, but I think I'll get the shop to put it together. I want a computer that can do some 3-d rendering with ease. Also it seems unless you have a pretty nice setup you might as well forget about running vista smoothly.

I *hate* running vista on my gf's laptop. SOOOO slow.

*edit* Woohoo, 500th post in this thread!! *edit*

IronWorker

i have not tried vista on my new box yet. but it was kinda slow on my old one...but now i've got 4 times the ram and and a faster processor.

I'm looking to buy a system that will last me hopefully 4 years so I can justify the $.

I'm going with 4GB RAM for sure, I'm thinkin a quad core processor... the Intels are nice and faster but the AMDs are quite a bit cheaper. So I'm still on the fence there.

I'll probably go with 1TB of storage so I know I'll have enough. I'm going with a good video card (512mb min.. not sure which yet). Also I'm probably going for the 22in wide monitor and maybe if I keep my old I can keep it for a 2nd.... lol


But ya, thats neither here nor there. lol

IronWorker

I run an older AMD dual core,does the job nicely,runs vista ultimate no probs.Highly reccomend them.

Monday Sept 29th/2008 - Lower 1


Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 1
-140kg x 1
-160kg 2x1
-165kg x 1 (old PR)

Pretty happy about this outcome. Makes me pretty confident that I should be able to hit 170kg next week.

DE Parallel Box Squats

-bar x 5
-95lbs x 5
-115lbs x 3
-135lbs x 3
-155lbs 8x3 (~60%)

I worked out pausing on the box and allowing my weight to fully sit onto the box. This made a huge difference. I could definately feel the muscles activating on the acceleration out of the hole.

Planks
front plank - 1:15 min
side plank - 60s each
front plank - 1:15min
side plank - 60s each

Side planks are killer!

Oblique Work - Cable Twist
3x10 - 40lbs, 45lbs, 50lbs

Will go a little heavier next time.


Thougths

The workout went pretty well today I thought.

Side note: I bought a computer after work today. Here are the specs:

-Intel Q6600 2.4GHz Core 2 Quad processor
-4GB DDR2 Ram
-ASUS Mobo, GB Lan, Firewire, etc etc
-750GB Hard-drive
-20x DVD burner w/ lightscribe
-Geforce 9800GT 512mb graphics card
-22" widescreen monitor

Should work well for me I believe. It will definately kick the ass of my old computer. Here it is to compare:

-2.9Ghz Single core intel
-160GB HD
-512mb DDR RAM
-no graphics card
-17" LCD


IronWorker

You should get a splitter and use both monitors. :) That's what I'll do when I end up building my computer. Definitely worth it IMO...

I was thinking about that actually. I might as well now as I have a 17" LCD just sittin around.

i got lucky when i built mine...i got a buddy that works for a company that designs rugged servers for the military...so i got a free WD 500 gig hard drive, and 4 gig of ram for the small price of free :)

Shocks, pegs,... lucky!

Tuesday Sept 30th/2008 - Upper 1

Weight: 183.8lbs

ME DB Bench Press
-22.5lbs x 8
-30lbs x 5
-40lbs x 5
-50lbs x 3
-60lbs x 3
-70lbs x 3
-75lbs x 5
-80lbs x 3
-70lbs x 5

Upped the weight a bit on DBs this time. I should probably make lots of PRs with this since I have never really done them heavy before. How much should a guy be DB pressing compared to BB?

BB Push Press
45lbs x 5
75lbs x 4
95lbs x 3
115lbs 6x3

I did mostly all CG work but I played with it a bit. My shoulder said no when I got wide so I quit that.

Pull-ups
bw x 3
bw + 10lbs x 3
bw + 10lbs x 3,2
bw + 10lbs x 2
bw (chins) x 4

Well my pull-ups have really fallen off lately. I have been avoiding them so I guess thats what I get.

Overhead Cable Tri Extensions
40lbs x 12
60lbs x 12
80lbs x 12
100lbs x 10,8

High volume = PUMP! Feels nice.

Shoulder Re/Prehab
Front Raises, Standing Flys, Bent over Flys (15lb DBs 2 x 10 each)

Super setted these in with tri work.


Thougths

Well i will continue to work DB presses as much as I can for another couple weeks for sure. Then I may try to ease back into the BB work.

I thought I should mention that my new computer is sweet! I'm loving the dual monitor setup.

IronWorker

even though the monitors are two different sizes??? :)

Ya it still works with the 2 different sized monitors. You can pick a resolution for each. It kinda looks funky with two different resolutions for each (the one is old) but it lets you multitask alot better. One day, I'll get another 22" widescreen. Then I'll have something pretty dang sweet.


BTW, when aren't you around? lol

IronWorker

had to f'ing work till 11 p.m. last night. then try to get to sleep quick...so yesterday...woke up early so i could hopefully crash right when i got home....nope... :)

and get up at six today :) new work schedule = teh blows.

I know how you feel. When I get off schedule it can take me days to get back into routine. Then by that time its the weekend again and I get my schedule all F*ed up again. lol


IronWorker

Thursday Oct 2nd/2008 - Lower 2



ME Squat
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 2
-225lbs x 1
-255lbs x 1
-275lbs x 1 (old PR)
-280lbs x 1 (5lb PR!)
-275lbs x 1 (grinder!)

Was feeling right on today. Lots of carbs and huge chicken breasts helped keep my energy up. 280 felt quite solid. I think 285 is just around the corner. Score.

Power Cleans
bar x 5
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
85kg 2x1

Felt stronger on cleans today. Kinda getting the hang of them. I'd like to hit 100kg sometime... I don't really have a deadline for it but I think it'd be a good place to be. Although I may end up switching these out for speed deads pretty sweet.

Hanging Leg Raises
1 x 8
2 x 6

Well I tried the regular wide pull-up grip and my shoulder doesn't like that so I switched to a close grip with bent elbow hang thing... if that makes any sense. I held myself up with my bis and did the leg raises. Its alot harder that normal and my bicep endurance is more of the limiting factor then abs.


Thougths

Got the squat PR I was hoping for and feel good about it. A short and solid day all.

IronWorker

Nice Squat PR.

Why did you drop back to 275 after you did the 280 ?

Cause I thought that would be all I would be able to do. I know from my experiences that on my 3rd heavy set my energy can be hit and miss. 280 was really solid but I know not to get too overzealous on the third set. Judging by how slowly the 3rd set went up, I think it was the right choice.

Anyways, it was just what i felt would be my limit at that time.


IronWorker

^^^That was absolutely a good approach. When it comes to heavy singles that was a very good workout.

If your figure the 280 was you 'best' lift for that day..not to mention a pr...then you got in four singles at 90% or above.

And the 275 is around 98%! And you hit it twice. Good workout.

Thanks E!

You wouldn't think 4 singles would take it out of you.. but God damn! my legs are tired today. lol


IronWorker

Yeah, and figure those powercleans aren't exactly jumping jacks :D