a Tasty Year

Evening Nation

Bench press
10x45,95,135,155
8x185
6x210
5x225x2
4x235x2

4 Board Press
5x235,255,275

CGBP
7x185
6x185x2

1 arm DB Row
15x35,45,65,85

1 arm Rear Fly
20x20x3

AB Pull Downs
5x25

Dennis

Felt sick and like shit Friday evening workout with everything feeling heavy as hell.

Friday 12/30/11
Warm up light touch to 13in Box
8x45,95,135,155,185,205

13in Box Squat Wide Stance
2x135+40lb chains x 20 =32:28 min

Speed Sumo Deads
1x155+40lb chains x20
20th set to 10

SLDL & AB Pull Downs Super set
SLDL
3x135x10
AB Pull Downs
3x25

Leg Curl & Ext super set
2 rounds of 50 each

Feel a little better today going to relax today and be lazy eat and watch some TV.

Hope everyone has a Happy New Year and be Safe where ever you are.

Dennis

Was a Quick in and out workout today so paired a few things up and got it done quick.

Super Set A with B
A1: Bench press 2 sec Pause
10x45,95,95
3x135 +20lb chains x12 sets

5 sets of
B1: Batwings 5x45 5 sec hold at top
B2: Bentover Rear Fly 10x20 3 sec hold
B3: BB Shrugs 10x135,135,225,225,225-- 2 sec hold

Super Set
Low Incline DB press
10x45x5
1 Arm DB Row
10x65x5 2sec hold at top

Skull Crusher
10x70x5

Was just one of those days where you do as much as you can with the time you have.
Still was a good workout as i put everything into each rep with either Speed,Pauses & Holds.

Dennis

Evening Nation

Missed logging the last week of work outs, changed working hours to a 3rd shift now trying to get my body back on a 1st shift. Sleep & Food was out of wack for the last week.
With the lack of sleep and food i did not feel strong during my workout.

Tonight’s workout
ME Upper

Bench
10x 45,95,135,155
8x185
5x205
added 3-board
5x225,245
3x275

CGBP
8x 135,155,175

DB Tri Ext. 15x 35/35/35

Inverted Row from straps w/Feet on Bench
3x10

BB Row
10x 135/135/135

One Arm Rear Fly
15x 35/35/35

Hopefully i can get a good nights sleep tonight.

Dennis

AM: Did some interval cardio this morning real short only 10m-
5min brisk walk followed by PLP- Pull up, Lunge, Push x 10 then
5m of Seal Jacks & Jack Push ups on a 20s-10s interval

On my Pull ups i use 1 leg and looks more like a laid back lat pull down to the chest.
Due to the Shoulder Instability i cut out all over head movements and use more of a incline press or in the case of my pull ups a laid back inverted row if you will.

IF anyone else has had or has shoulder problems that prevent them from doing over head movements please share what work you do for you’re Shoulder work if you don’t mind.

PM: DE Lower

Box Squat
warm up- 10x 45/95 5x135
2x155,135x10 time 24m:55s

Sumo Speed Pulls
1x205 for 8 singles

Seated Band Good Mornings for 10m

A:1 BB Reverse lunges (empty 45lb bar)
3x10
A:2 Standing Good Morning
3x10

B1: BW Lunges
5x10

B2: Leg Curls
5x15

B3: Inverted Rows From Straps
5x10

C1: AB Pull Downs
5x15

C2: Inverted Rows from straps
5x10

Really worked on keeping my rest short between sets, still could be better and i will work on that.

Leg felt like Jelly when i was finished and my lower back felt better then when i started.

Dennis

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