Tuesday Sept 2nd/2008

My buddy got sick of my messing around and said we're starting the split today. He programmed most of it with a few suggestions from me. I think it should work well for a while at least. He has started the keto diet. I may in a couple weeks.


ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-150kg x 1
-155kg x 1
-160kg x 1

155 and 160 were both very tough pulls. I think I almost blacked out on both of them. I may try for a new PR next ME deads day.

DE Parallel Box Front Squats
-bar x 5
-95lbs x 3
-115lbs 8x3

Started off pretty awkward but I worked up to pretty good speed.

Planks
front plank - 45s
side plank - 30s each
front plank - 45s

I've never tried planks before but I can definately see why you would do them now.


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

I know I technically did obliques with side planks but that was stability work. This is more actual oblique strengthening. I don't know how to say it properly.

Thougths

The workout was just over an hour which is awesome. I didn't feel like I was dying at the end of this workout (always a bonus... lol). I think this program should work pretty well.


IronWorker

Nice deads !!

Planks are a very good exercise to add in as a regular.

Thanks Talo! I felt like such a wuss when my core was shaking after 30s lol.

IronWorker

I know how that feels , but it doesn't take long to build it up.

Thursday Sept 4th/2008

Weight: 182.4lbs (down 2lbs from last time... so was my buddy though so maybe its just calibration)

DE MP
-bar x 5
-65lbs x 4
-85lbs 6x3 normal grip
-85lbs 2x3 very close grip


DE Bench
-bar x 5
-95lbs x 5
-115lbs 6x3 various grips

Well I played around with the grips hoping my shoulder would settle in...

Light Shoulder Band Work
Not really sure what exactly I should be doing here.


Pull-ups
bw x 3,5,5,7

Trying to feel out how the shoulder was doing and I stopped really focusing on reps.

Leg Raises
Hurts too much. F that.

Cable Crunches
140bls x 10
150lbs x 10
160lbs x 10
170lbs x 10

Probably stick with these for a while.

Thougths

Well I could feel something going on in my shoulder. I guess I'll find out tomorrow if it was good or bad. I'll let y'all know.

IronWorker

doesn't seem like you ever do any db work....maybe you should rotate some in...

youtube: rear flyes, facepulls, prone trap raises, straight arm pulldowns, band pullaparts, behind the head band pulldowns..


all good for maintaining shoulder health.

I would like to do DB work but its very awkward to do ME DB work I find. Maybe I'll just have to suck it up and do it.

Thanks for the search tips Pity, I looked them up and have some good ideas now. I think I need to get a band for home so I can do some of those things on off days.

IronWorker

i don't really see a reason to do a DE mp and bench on the same day...just do de bench, and a db shoulder press...or even an arnold press.

Well the reason I did DE for both was because I would usually do ME Press and DE bench but I didn't want to go ME due to my shoulder.

Tuesday Sept 9th/2008

Weight: 186.4lbs Back up again? ~.5lbs below my max weight ever! Uh oh. lol I think I'm significantly leaner then last xmas, though so thats a good thing.

ME BB Bench Press
- bar x 5
- 135lbs x 5
- 165lbs x 3
- 185lbs x 2
- 205lbs x 1
- 225lbs x 1
- 235lbs x 1
- 225lbs x 1

I'm hoping to be able to push the PR next ME bench day. Its been a while.

DE DB Push Press
-22.5lbs x 5
-30lbs x 3
-35lbs 8x3

I wanted to incorporate some DB work to hopefully prehab my shoulder a little bit.

Pull-Ups
bw x 3
bw + 10lbs x 3
bw + 20lbs x 2
bw + 10lbs x 3
bw x 5

CG RE Bench Press
bar x 8
95lbs x 5
115lbs x 8
125lbs x 8
135lbs 2x8

Thougths

Well last week I wasn't too faithful at the gym so this week we're going tues-fri instead of the usual mon,tues, thurs, fri. Should be a bit of a marathon week. lol

I'm really hoping my shoulder holds up after this workout. I'll keep ya posted.

IronWorker