December 21, 2011 - December 24, 2011

December 21, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x0
270x1
285x0
285x0

Close Grip Barbell Bench Presses w/Slingshot
265x8
295x8
325x8
365x7

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x10

34 Minutes of Stretching

Comments: Moved this workout up a day so I could make some family stuff the following day. I was pretty beat from deads the day before and it showed. Shoulders were sore as crap. Making changes to my training so that I'm doing more push pressing rather than strict style. I feel it is giving me bad habits when it comes to push pressing. I felt good on slingshot presses but I messed up on the set with 365lbs. I pushed to much and I slid on the bench so I had to readjust myself. So close to getting eight reps. Triceps were dead when it came to cable overhead triceps. I have to realize that I will not always have PR's or meet them on the assistance lifts since I'm rotating reps and exercises on the main stuff and it is changing the amount of fatigue from week to week.



December 22, 2011 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Just the walking and bands. Abs were sore from the past two days of lifting.

December 23, 2011 - DE LB

Dynamic Warm-ups

18" Box Squats w/IW#4's clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
305x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2

Hammer Strength Uni-Lateral Leg Presses
425x12
475x12
525x12
575x10

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x12 PR+3 reps

35 Minutes of Stretching

Comments: I was in the middle of making changes to my routine before I went for this workout. Got out two hours early from work for the holiday weekend. Squats felt good. I used the crappy bent bar as it is harder and a bit easier on the wrists. The rack height was a little high so I had to let the weight settle when I unracked it before squatting. Felt tons better than last time I (accidentally) used this weight. My hamstrings were really sore and tight after these. Leg pressing remains a disappointing enigma for me but I'll continue to stick with it. The reps should be good for my legs. Glute hams were just plain great.

Video - http://www.youtube.com/watch?v=7QM7oZ4mB7c

December 24, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Legs were still sore when I got up today and walking only helped a little. Bands were fine. Got my log out of the gym so I can do events at home tomorrow.