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Nice deadlifting Idub, those DB Militaries kick ass too, I like to do them 1 arm at a time.

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 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 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

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

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...

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.

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.

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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