235 by June 2012

Monday: Back and Bi’s

Pullups:
Shoulder width grip: 10,8,6 @ BW (short rest period)
Shoulder width grip: 6,5,5,4,4,4,3 @ BW 45
Wide Grip: 5,5,4 @ BW
Side to sides: 4,4,3,3,2
Narrow grip clap: 4,4,3
Shoulder width grip: 6,6,5,4 @ BW

DB Rows:
4x10 @ 130 (was a lot harder today than normal due to the higher volume of pullups)

Cable Rows:
10 @ 150
10 @ 200
8x6 @ 230

Shrugs:
20, 15, 3x10 @ 405

Incline Hammer curls
8x7 @ 50

Found a pullup bar with better knurling today. Thus lost 2 callouses. Good day.

Tuesday:

Bench 4x10 @ 225 w miniband
DB incline 8,8,6,6,6 @ 80
Cable Tri Ext 12x10, 6 sets full range, 6 sets end range

Shoulder was still a little bit sore from friday so I limited the shoulder stuff and went to Tri isolation

Yesterday had meetings and skipped the gym.

Thursday:

Pullups (Did a lot, dont remember specifics
2x8 warmup, 5x4 BW 45, then 10-12 more sets of BW with varying grips.

upright rows 6x6
Cable Rows 2x12 @ 150, 2x10 @ 200, 4x8 @ 250, 4x6 @ 250, 3x10 @ 200, 3x10 @ 150, 2x10 @ 120
Hammer Curls

DUN

Today was a great workout. Today was the workout where I finally feel like I’m getting strong again. Before this workout I felt that I was still trying to get back into the iron game from my long time away. Today I finally felt like I was back. I still have a lot of work to do, but I’m back. Exactly 1 week ago I got 385 for my last single with terrible form and didn’t quite touch my chest cause I panicked and pushed early.

Friday:

3x5 @315,335,355
3x3 @375,395,405
2 @425
1 @435

Seated Military DB press 4x8 @ 100
Pullovers/french press 4x6 @ 115
Standing DB tri ext 3x10 @ 55,45,35 Note to self:these hurt elbows. do rack press next time
Cable tri ext 2x12,3x10,3x8 @50 3x10 @40
Shoulder side raise 4x10 @ 40
Shoulder front raise 3x8 @ 30

Monday:

Pullups Normal grip
2x6 warmup
4x5 @ BW 45
4x2 @ BW 90
5x6 @ BW

Wide grip pullups 6x4 @ BW
Side to sides 4x2 @ BW
Normal grip pullups 3x2

Cable rows wide grip 5x8 @ 300

Hammer curls
4x8 @ 85
4x10 @ 45 (20s rest btwn)

Had a meeting tonight so I had to cut my workout short. Total pullup volume=107. So good pull day even if I didn’t get a full workout.

Dentist yesterday so I bitched out and didn’t do legs. Instead today I did a total Upper and I’ll do Legs either tomorrow morning or friday when I’m on Vacay.

Wed:

DE Bench with a miniband 10@225, 12,10,10,8@255
Dips 4x6@BW 135
Pullups 3x8@BW
Widegrip pullups 5x6
Pullup Shrugs 4x6@BW 135
BB shrugs 20,15,20,15 @405
Cable Rows 3x8@250 3x6@200
Lat rows 3x8@200 4x6@150
SuperEZbar curls 3x8@165 (wrist and elbows hurt so I wont be doing that anymore)
Hammer curls 6x8@85
seated hammer curls 4x8@45 (was getting really fatigued)
Side shoulder raise 4x10@45
front raise 4x8@25
ext rot raise 2x10@10

The next few months I’ll have to work out in the morning because I’ll be doing 14 hour shifts. Therefore I need to figure out how to work out faster and so I’ll be doing lower volume and high reward exercises.

Monday:
OH squat warmup, couple sets squat warmup
Squat 5x4@405 (morning squats are much harder)
GHR 20,12,10,10

only had 45 min this morning. Will have more time tomorrow morning.

bought some new DB handles. now I can go heavier than the 130lb DBs that they have at the gym

Tuesday:
DE Bench
225 w/ miniband 1x10
265 w/ miniband 1x8
285 w/ miniband 1x6
315 w/ miniband 1x5

DB bench 3x4 @ 165

Dips
4x8 @ BW 45

wed did a pull day. didnt have time to log it cause work has been 14 hr days. did some pullups then DB rows with 205 lb DB for sets of 6. Today I’m gonna go bench with some PLers (will edit)

Swung weights on bench today. Good workout. worked up to my last set at 365 swinging. Then went straight weight and fatigued out at 405. Swinging weights really fatigues you faster. Did some bent over rows and pullups after that.

Monday morning:
OH squats for warmup 2x10@135
Squat 10@225 10@315 5@405 4@465 3@495 (ATG no belt)
GHR
Leg ext

Tuesday was Bench day
Today was pullups. Did 12x5 wide grip. upright rows, reverse pushups. Had to make it a quick workout cause had to leave for work

Saturday:
Dead stop pin press 3" above chest worked up to 405 for a triple. Moved the pins up to 5" off the chest and worked up to 545 for a double
2 Board press
Standing military press using swinging weights
Pullups, wide grip 5x8, shoulder width grip 5x8
Lat Rows 4x8 @ 250 8,8,6,6 @ 200
DB curls 4x8 @ 85

Monday:
Squat- worked up to 515 for a single, no belt or wraps, got parallel. Will try to post the vid.
Good Mornings 3x8 @ 225
Leg Curls
GHR

What exactly is swinging weights?

Hang the weights from a strap so that they swing when you lift. Look up stump straps on elitefts. It is knidof like instability training but with a stable base.

[quote]tveddy wrote:
Hang the weights from a strap so that they swing when you lift. Look up stump straps on elitefts. It is knidof like instability training but with a stable base. [/quote]
Ah I know what you’re talking about now. Looks like it pushes the boundaries of tightness.

Goood lawd, you one strong ass mofo. I just saw the title of your thread, and was thinking, “hey, I’m trying to hit that weight by June!” Only I’m coming up, not down…lol.

[quote]jskrabac wrote:
Goood lawd, you one strong ass mofo. I just saw the title of your thread, and was thinking, “hey, I’m trying to hit that weight by June!” Only I’m coming up, not down…lol. [/quote]
lolol

Tuesday:
DE bench day
2x10 @ 225 warmup
10@ 275 with miniband
8,6,6 @ 315 with miniband

Wide grip elbows flared touching high bench
3x10@225

Dips
10@BW 45
3x6@BW 90
2x10@BW

@Jskrabac- I hope we both hit 235 by June. Lets make it a challenge.

@ Spar4tee- It really does get you tight. when I did military swinging weights my arms were wobbling several inches at the top. I was fortunate enough to meet Stump (that the stump strap is named after) in the gym a few weeks ago. He’s been helping me a lot.