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?