November 09, 2011

Walking - 33 minutes

Comments: Yesterday was annoying, hopefully today is better. Made myself go for a walk after class to relax. Noticed just how exhausted and wrecked my legs were.

November 08, 2011 – ME LB

Stress is a pain. Caused me to have restless night on Monday and somehow did something to my neck in the process. And the stress was unjustified. Thankfully only minimal eye twitching. Had a bone-breaking sounding pop when I went for my chiro adjustment. Neck is feeling better but not 100%. The lab at school was closed last night due to no lab monitors so not going to get a chance to walk tonight as I got stuff to do (that should’ve been done yesterday). Appetite has been up lately (also added another shake at night) but weight is still down.

Dynamic Warm-ups

18” Cambered Squat Bar Box Squats
60x10
110x5
150x5
200x3
240x3
290x3
330x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
555x1 PR+40lbs
500x3

Romanian Deadlifts
345x4 (lost count)
375x5
405x5
435x5
465x5
495x3

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x10 PR+5lbs

Seated Cable Rows (straps)
195x12
225x12
255x12
285x12 PR+5lbs

34 Minutes of Stretching

Comments: Lifting didn’t bother my neck. I never feel comfortable with the csb but I figure I should use it since it is tough. I had a little scare when my right hamstring felt tight, similar to the feeling (but nowhere as bad) when my left hamstring went pop in January. So I was very cautious and tried to stretch it and adjust my foot placement, etc. Despite that, I made a 40lbs PR. Rdls felt good but I’m definitely at the point where my grip (double overhand) is going to hold me back on these. I got to decide whether to bring out the straps on just the heaviest set or to use the alternated grip. Modified ghrs felt really, really good. Getting better at upper back work after heavy lower body stuff.

November 06, 2011

No band stuff again, basement still getting fixed up with coats of paint. I'm noticing that stretching times have increased a lot this week and I believe it may have to do with the increased amount of work I'm doing each workout and also do to the decrease in workout frequency. Just something I need to keep my eye on is all.

Walking - 30.5 minutes

Comments: Good, relaxing day. Most of the aches and soreness from yesterday are back down to minimal irritation levels. This will be an interesting week.

November 05, 2011 - DE LB

Well, I definitely think that I needed the rest as my shoulder felt better the next day. Also, I ate a pot roast the size of a football which I don't think I've ever done on a day I did nothing. Also got some deadlift advice from Brett, more or less upper back stuff and cues I'll need to remember when I pull.

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
265x3
305x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3

High Heel Leg Presses
670x10
760x10
850x10 PR+20lbs

Roman Chair Back Extensions
100x12
130x12
160x12
190x10 PR+4 reps

Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx12

41 Minutes of Stretching

Comments: I did some raking before this workout. Felt good but then my lower back just tightened up after doing 225lbs. Made for a rough workout but I went onward. This is a tough weight for DE work. Left knee was achy so coupled with the sore back, I was very cautious of what I was doing. More so on the last set of leg presses as that burning feeling popped up in my right quad on the first two reps. I paused and rubbed the leg to make that feeling go away and continued the set with even more caution. If that feeling keeps surfacing, I may have to drop leg pressing from my routine. I hope it doesn't come to that though. Still getting used to roman chairs with heavy weights. I thought I'd be more acclimated to it but I guess it will take more sessions. I have to take longer breaks as these upset my stomach. Curse my sensitive digestive system. Dumbbells felt much better this time, matched my PR on these after so many weeks of building back up to it. Uncharted territory next time haha. Tons of stretching after this workout.

November 03, 2011 - ME UB & November 04, 2011

Meant to lift today. Achy and not feeling the best. Could be stress and some extra rest will be good. Figure I'll stick to my plan of no event training until after Thanksgiving.

November 03, 2011 - ME UB

Dynamic Warm-ups

12" Log Strict Presses
90x5
120x3
150x3
180x3
205x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs
261x2

Swiss Bar Floor Presses
185x5
215x5
245x5
275x5
305x5
335x4 PR+29lbs

Neutral Grip Incline Dumbbell Bench Presses
50'sx12
65'sx12
80'sx12
95'sx12 PR+5lbs
110'sx8

Seated Overhead Cable Triceps
50x12
65x12
80x12
95x8

42 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I forgot a change of clothes. My left shoulder was uncharacteristically achy and it bothered me the entire workout. I honestly wasn't expecting much. Log pressing was rough and it didn't look like I was going to get 265lbs, let alone a PR weight. Not sure what happened but 280lbs went up easier than 265lbs, so much so that I started laughing during the rep. 10lbs more and got it with a fight. My down set sucked as I got an easy first rep and then missed the second twice before getting it. Log pressing is weird. Nothing really to say on swiss bar floor presses other than my triceps were starting to get sore. I decided to go the dumbbell route for incline as it requires more balance, the groove isn't so fixed and I can bail from the lift easier. Even though the last set (wasn't planned) was two reps under my PR, these went better than my incline from last week. Not sure if my body is adapting or if it was just less volume this week. Then the triceps stuff. Other than the shoulder and some issues with the cable, these were good and hard. Lots of stretching.



November 04, 2011

Walking - 32 minutes

Comments: I like walking while it is cool outside. Refreshing and relaxing. My knees were feeling achy all day but they feel better after a good walk.

November 02, 2011

Walking - 32 minutes

Comments: Just walking, had to take apart the power rack in the basement so the ceiling could get painted so no place to setup the bands. Made sure I got in a walk today to help my lower back recover after that heavy day.

November 01, 2011 – ME LB

Late lifting yesterday. Working on editing project after work so got to Max Fitness an hour later than planned. I’m noticing that I tend to have red dots on my face and throat after these heavy ME LB days.

Dynamic Warm-ups

18” Block Pulls
135x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1
545x1
Add Straps
595x1
645x1
700x1 PR+25lbs
630x4 PR+22lbs

Snatch Grip Deadlifts (straps)
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x12 PR+2 reps

Cable Rows (straps)
190x12
220x12
250x12
280x12 PR+10lbs

38 Minutes of Stretching

Comments: As I said, I got there late, most people were already half through their workouts. 18” pulls so I tested out my new blocks. They work great. I was stupid and tried for 595lbs DOH and did manage to break it off the blocks a bit. Even though I said I’d be sticking to my small jump plan (which I disregarded last week with the chain pulls), I ignored it. I wanted 700lbs bad and that is how I got it. Big ol’ ramp up the legs. I hope to get it cleaner in the future. I was getting pretty tired on snatch grip pulls and the crappy bar wasn’t making it any easier. Had to rush modified glute ham raises and rows (more so on rows). Didn’t seem to mess with the ghrs much but rows were really tough.