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Monday March 16th/2009

No workout today. My shoulder is F*ed. I guess I'll just be focusing on what I can do. Seems like all pushing and pulling is out.

Tmill
2min warmup
10min @ 4.5mph
10min @ 5.0mph
10min @ 5.5mph
6min @ 6.0mph
4min cool down

Wow, I was impressed with myself. For a fat out of shape guy I thought I did pretty good.


IW

Wednesday March 18th/2009

BW: 187lb

Low Box Squats
bar x 8
135lb x 5
165lb x 5
185lb x 3
205lb x 5
215lb x 5
225lb x 5
235lb x 5
245lb x 1

Crap. My legs were still shit from the treadmill. Holy crap my muscle recovery is garbage.


Lunges
bar x 5
65lb x 10
85lb x 5

Le shit.

Decline Crunches/Twists
bw x 10
bw + 10lb 3x10


Thoughts

Well I was just about to cut my cals by about 300 and then this workout came along. I can't take it anymore. My muscle recovery is absolutely crap without carbs. I'm done with this diet.

IW

Monday March 23rd/2009

Weight: 190.5lb

Pin Squats
bar x 8
135lb x 5
155lb x 5
175lb x 8
195lb x 8
215lb x 8

Well I decided that I've actually been squatting *too* deep if thats possible... My A2G squat is like 5-6" below parallel. I think I've been losing alot of control and really bouncing out of the hole. So we set up the pins *just* below parallel and started practicing at that. I need to get my control back.

Free Squats
175lb x 8

Using the same depth, I just did a little practice at hitting just below paralell using very slow tempo and staying as stable and tight as possible.

Rack Pulls
135lb x 1

No go today... too sore still. I think pulling is still out for another week. I may be able to do some light flat pushing next workout. We'll see.


Back Extensions
bw x 10
bw + 25lb x 10
bw + 35lb x 10
bw + 45lb x 10

My back gets so pumped after this and its almost painful. It pretty much stays locked up until I do some ab work and it releases.

Cable Crunches
130lb x 12
150lb x 12
170lb x 12
190lb x 6

Well I havent' done these in a long time and I've definately increased in strength. I can do the whole stack now.


Thougths
Well, my shoulder is getting better but its definately not 100%. I'll keep on just feeling out what I can and can't do. I'm definately not going to do anything that causes pain because I'd like this to be healed sooner than later.

IW

Wednesday March 25th

Well I was going to try and do some light upper work today but I think I'm getting the flu. FvcK! Now thats a downer.

IW

Monday March 30th/2009

BW: 188.5lb

Military Press
bar 8
65lb x 5
85lb x 3
105lb x 5
115lb x 5
125lb x 5
135lb x 3,2

Shoulder was pretty tight at full ROM so I stayed slightly conservative.


Chin-Ups
bw 5x4

My shoulder really didn't like these. I couldn't do pull-ups at all.


Flat DB Bench
45lb x 10
50lb x 10
55lb x 10
60lb x 8


Seated DB Curls
25lb x 10
30lb x 10
32.5lb x10
35lb x 6


Thoughts

Well for my first real upper workout after my injury I think it went pretty well. I've lost some strength on my right side and I've got some tight muscles to contend with but I think all will be well pretty soon.

IW

Wednesday April 1st/2009

Squats
bar x 8
135lb x 5
165lb x 8
185lb x 10
205lb x 10,7

Well I was doing wide squats again today. I found that even with wide squats as I warm up I just get more and more depth. I think I was hoping that if I went wide enough it would physically stop me from going too deep but it seems that I have to stop the squat manually. My control is terrible I realize now. I have been squatting much too fast and bouncing out of the hole for a long time. Its going to take some time to undo.


Front Squats
bar x 8
95lb x 10
115lb x 10
135lb x 10
155lb x 8


Cable Oblique Twists
45lb x 10
50lb x 10
55lb x 10
60lb x 10

Thougths

Did some bbq'ing before the gym today... had three burgs. Man, you'd think I'd learn.

IW

Hope it gets better soon.

Me too man!!! So pissed I can't go do my usual today.

IW

that wing feeling better yet?

No not really. I think I did a real number on it. At this rate its going to be closer to 2 weeks before I'm workin it.

IW