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Wednesday 8/29/07
LOWER 1
Deadlift ---------------------------------- 1x5 230
Bulgarian Squat --------------------------- 2x8 90 (45 pounders)
GHR -------------------------------------- 5 Negatives
Cable Ab Pull Down ------------------------ 2x12 120
Russian Twist ----------------------------- 2x10

I did the Bulgarian Squats using three aerobic platforms (used to use two). Definitely added to the challenge. I think I'm getting better at the GHR. I do not have a GHR machine, so I have to do them on my knees with my ankles held down. It's still impossible to do one rep, but I'm making a little progress doing negatives.

This is the 6th time I've done this LOWER 1 workout and each time I still have DOMS for the next 2 days in my upper hams and lower glutes. I don't know if it's the Bulgarian Squats or the GHRs or maybe the combination of the two. Feels good though.

Thursday 8/30/07
UPPER 1
Cable Rows ------------------------------- 2x10 1x8 125
Dumbbell Overhead Press (Scapular Plane) -- 3x8 60 (30 pounders)
Cable Pulldowns --------------------------- 2x8 1x5 125
One Arm Dumbbell Scapular Protractions ---- 2x25 45
Scapular Pushups -------------------------- 2x25

Shoulder felt good during DB OH Press. During my past UPPER 1 workouts I've been trying different weights to gauge how my shoulder feels. The last two I went straight 3x8 60 and did them easily. I plan to start working in a planned progression by adding some reps, then maybe some weight, and see how it goes.

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What don't kill you make you more strong -- Metallica - Death Magnetic

Saturday 9/1/07
LOWER 2
Romanian Deadlift ------------------------- 3x8 230
Dumbbell Stepups ------------------------- 3x6 100 (50 pounders)
Hanging Knee Raise ------------------------ 3x15

The lower reps/higher weight felt good for the Stepups. I wasn't quite so winded after each set.

Sunday 9/2/07
UPPER 2
Pullups ----------------------------------- 6(4)x6(2)x2(2) (Chinups in parenthesis)
Hi Low Cable Pulley Rows ------------------ 3x10 156
Dip Shrugs -------------------------------- 3x20
Dumbbell Lateral Raise (thumbs up) --------- 3x8 12.5
One Arm Dumbbell Scapular Protractions ---- 2x25 45
Scapular Pushups -------------------------- 3x25

I've been working on my Pullup progression lately by adding one rep a week. I'm pretty strong at Chinups and want to get my Pullup numbers up. My goal is 3 sets of 8. I didn't feel good with them at all this workout. We'll see what happens next time.

Eric, I didn't do your Lateral Raise shrug suggestion. I wanted to get a good three sets of regular ones under my belt first, then graduate to the shrug after a rep. I plan to try it next UPPER 2.

That's cool, Phil. Just keep in mind that the scapular muscles are a much more important factor than your delts in this so they are something you want to focus on moving.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Wednesday 9/5/07
LOWER 1
Deadlift ---------------------------------- 1x5 235
Bulgarian Squat --------------------------- 2x6 100 (50 pounders)
GHR --------------------------------------- 5 Negatives
Cable Ab Pull Down ------------------------ 2x15 120
Russian Twist ----------------------------- 2x8

I lowered the Bulgarian Squat reps and upped the weight like I did for Stepups last week. It's becoming a nice power exercise now.

Thursday 9/6/07
UPPER 1
Cable Rows -------------------------------- 3x11 125
Dumbbell Overhead Press (Scapular Plane) -- 3x9 60 (30 pounders)
Cable Pulldowns --------------------------- 2x8 125
One Arm Dumbbell Scapular Protractions ---- 2x25 45
Scapular Pushups -------------------------- 3x25


Saturday 9/8/07
LOWER 2
Romanian Deadlift ------------------------- 3x8 230
Dumbbell Stepups -------------------------- 3x6 102 (51 pounders)
Hanging Knee Raise ------------------------ 2x12

I plan to swap my ab exercises between LOWER 1 and LOWER 2. My arms are too fatigued after the RDL's and then holding 2 50 pound dumbbells for 36 Stepups (18 per leg). I want need to feel the HKR it my abs, not my arms.

Notice Stepups with 51 pounders? I made weights to microload dumbbells. I took the ankle weight slugs from Eric's microloading idea and made some "straps" with duct tape. At each end of the strap are 1/2 pound weights. I just slip the straps over the dumbbell grips to add a little weight. I'm going to be using these a lot. I want to be able to increase weights in smaller increments than 10 pounds (5 pounds per dumbbell). I like progressing with weight rather than adding reps and sets, especially for lower body exercises.


Sunday 9/9/07
UPPER 2
Pullups ----------------------------------- 6x6x5
Hi Low Cable Pulley Rows ------------------ 3x11 156
Dip Shrugs -------------------------------- 3x20
Dumbbell Lateral Raise (thumbs up) -------- 3x8 12.5 with Shrug at parallel
One Arm Dumbbell Scapular Protractions ---- 2x20 45
Scapular Pushups -------------------------- 3x25

I added a shoulder shrug at the end of the Lateral Raise reps, while my arms were parallel. Unfortunately, I reread Eric's Later Raise Shrug suggestion again after I did these and I should have gone past parallel before shrugging. The way I did them felt OK for my shoulder, so I'll go higher next time.

LOL, adding reps and sets to those uni exercises kills doesn't it?

No, that's perfect. That's what you have to do anyway. You slowly find and add to you comfortable ROM.

You're doing great on this.

Have you tried a squat lately?

Yep, perfectly described.

Yeah, I have to admit my shoulder seems to be coming along. I'm trying to be careful and not take any steps backwards with the rehab.

Funny you should ask...I've been doing body weight squats as part of my after workout stretching for the past two weeks. I start parallel, then go a little deeper, then go a little deeper still. I also hold the last few reps down low. I'm working on my squat flexibility and ROM.

I'm going just deep enough before my hip pain is triggered. It is still triggered if I go too deep. I can go a few inches past parallel with no problem. I figure I just won't squat as deep when I start up again.

Yep, I'm still thinkin' Squats

Oh well good. Maybe you should think about box squats. You could do strict box squats or just use the box as a depth check. That way you won't mess up for some reason, say fatigue, and go too deep and hurt yourself. If you can set up a box of some kind at the depth you establish as good and then if you are to find yourself able to go slightly deeper and deeper maybe you could lower the box to coincide.

I don't know if that is feasible for you but it's an idea that would work and help keep you safe while allowing you to get the weights up a little quicker.

Box Squat sounds good, especially for the depth gauge aspect. I sure won't miss Stepups when I start Squatting again.

You will in the futre give them their due love!

box squats to get the right form isnt such a bad idea. i know rippetoe doesnt advise this but i do believe that there are more ways to skin a cat.

i started my gf doing ass to grass box squats and she's progressing pretty well. in about the next 4 weeks she will be able to do 8 sets of 3 with 95....pretty good for her since she weighs only 120. anyways, my point was that Eric's point sounds good.

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