Not bad. Today kinda sucked.
1/7/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 380 x 1, 410 x 1, 480 x 0, 405 x 1, 315 x 10
Week 8. That was not good at all. I lost 480 around mid-shin or so. I’m not sure if it was a grip issue or what. I do know that everything felt real heavy. Even 380, which I should do all day long, felt like a ton. I’ll blame it on my wife and I went out for dinner with friends. I’ll repeat it next week.
Maybe blame it on the 4l0 x 10.
Typo. That’s a one.
Blame it on my overworked eyesight.
Update on 2016 cop shooting in Baton Rouge: (youtube) “East Baton Rouge deputy Nick Tullier at TIRR Memorial Herman”
Glad you changed jobs.
We just had a deputy killed here as well.
1/10/18
Kroc Rows:
4 sets x 15 reps x 145
DB Side Raises:
4 sets x 10 reps x 40
Reverse Lat Pulls:
4 sets x 10 reps x 220
Seated Pulls:
4 sets x 10 reps x 265
Machine Shoulder Press:
4 sets x 10 reps x 110
Face Pulls:
4 sets x 15 reps x 100
What happened to the guy?
It sounds like he responded to a home invasion burglary. He was shot by the two suspects as he arrived. It occurred on the west side of the state, so this is just what I get from the news.
I read about that. Guy was early 30s, Navy vet, and had 2 small kids. There are never enough of those guys around. I feel for his family.
Coming from a defense lawyer.
1/12/18
Biceps Gauntlet
Reverse DB Curls:
4 sets x 10 reps x 30
Concentration Curls:
4 sets x 10 reps x 40
Kickouts:
4 sets x 10 reps 35
Pulldowns:
10 sets x 10 reps x various (no rest)
Cable Extensions:
4 sets x 10 reps x 100
D-Bar Pressdowns:
4 sets x 10 reps x 65
Kickbacks:
4 sets x 10 reps x 40
1/13/18
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1
3 sets x 3 reps x 295
275 x 4
245 x 5
Paused Bench Against Band:
4 sets x 1 rep x 225 (four second pause)
Crossover (mid-chest):
4 sets x 20 reps x 35
Dip Machine:
4 sets x 10 reps x 230
Treadmill:
15 minutes / 89 calories
I’m heading out of town next Friday and Saturday for a meeting. Therefore, I thought I would take a light bench, since I will not lift next Saturday. The idea is to be 100% good to go when I bench again in two weeks.
My son came home from college this weekend. He tells me they are starting a weightlifting club. They will even get to use the facilities the varsity athletes use. I told him to count me in for a T-shirt, if they sell any.
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1/14/18
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 380 x 1, 480 x 1, 465 x 1, 405 x 1, 365 x 3, 315 x 10
Leg Curls:
4 sets x 10 reps x 135
I think I have gotten about all I can out of this set-up. I plan on going max effort next week then change things up before I begin meet prep in April.
1/15/18
Strongman Day
Seated Plate Lift:
4 sets x 15 reps x 45
Farmers’ Carry:
4 sets x twice around the gym x 100
Overhead Plate Carry:
4 sets x twice around the gym x 45
BB Hold:
315
315
405
405
30 Second DB Hold / Straight Out From The Body
2 sets x 20
Once month I like to find different ways to challenge myself.
Crippler isn’t challenged with 405 deads and squats…
Make that benches, not squats.
Make no mistake, its a challenge.
Maybe for somebody else, not you. Great injury free work here.
1/16/18
Leg Press:
450 x 10, 450 x 10, 540 x 10, 630 x 10, 720 x 10, 810 x 10, 900 x 10
Narrow Stance Leg Press:
4 sets x 10 reps x 630
From Dead Stop at Bottom Pegs:
4 sets x 5 reps x 450
Leg Extensions:
4 sets x 10 reps x 190
The squat rack is a valuable piece or real estate at 5:00 AM. In fact in the two months I have been going at that time, I think I have only been able to squat once. Today was the same story. The two dudes on the rack came over half way through my presses and wanted to work in. I let them, but it was too late for me to run over to the rack and take over.