T Nation

Back...Into the Deep End


#1426

Thursday, 7/19.

Lying Hams: 10x8, building up.
Adductor: 8x10, building up.

Leg Press: 5 sets, up to 4x15@ 480.
Abduction: 5x15

Sumo pulls: 10x3@ 185; pause at knee, quick lockouts.


#1427

Dang. 3 days of no training??..no wonder I’m sore.

Coming up it’s Mon/Tues- Thurs/Fri…then back to Squats Plus on Sunday. Training Mon/Tues, then out of town for 8 days with minimal lifting (with my dad) while I’m visiting.


#1428

Monday, 7//23.

Seated Hams:
10x6, working up to hard; 30 sec. rest.

SQ:
8 sets working up to;
6x6@ 285, to parallel box.

Paused:
6x3@ 225

OHP:
5 sets up to;
5x5@ 135, 60 sec. rest.


#1429

Tues., 7/24.

DL:
Worked up with Con./Sumo; 6x3 of each.
Conventional:
3x1@ 365
5x5@ 315.

Bent row:
2x10@ 135
3x3@ 185
3x10@ 135

Hammer row machine; the unilateral thing, with the plates loaded on each side…That one.
5’s @ 90, 115, 135.
3x3@ 160
2x5@ 135.
Weights= loaded on handles.

Standing shrug machine:
2x20@225
5x5@ 315; power shrug style.
50@ 135
Feeling the burn.


#1430

Thursday.

Adductor/ Abductor machines:
5x15 of each.
Abs: 3x10
Calf: 5x10

Leg press:
3x15 working up to,
3x10@ 570
Drop set finish= 40 reps.

Front SQ/ parallel box:
4x6@ 225
3x3@ 275
4x6@ 225
Back SQ: 3x10@ 135


#1431

Friday, 7/27

DB Inc.
5x10@ 50’s
4x4@ 70’s

Floor press:
5 sets up to,
6x1@ 225
3x6@ 185

Trap bar:
2x4@ 225, 275
8x4@ 315
All sets @ 1 min. rest.


#1432

God sake; legs, hips, glutes…all hurting today.
I’m squatting after work, because it’s Sunday after all.


#1433

Hindsight being what it is, maybe I got lucky.

I ended a relationship, a few years back, over un-resolved (barely acknowledge) issues; my then girlfriends drinking. I would have rather NOT gone through the 1 1/2 miserable years I did; hoping, praying…pushing and pulling for her to care enough to do Something for herself (and us).
She never did. By the end, I was more heartbroken over not being with the dog anymore.
It was that bad.

Most recently,it could’ve been far worse. Talk is cheap; texts, email, posts too. With the ‘crazy’ going on over here, there likely would not have been much consideration or caring coming my way…just a cloud of dust, from her running away from something ‘real’, and difficult.

Not everyone is healthy ect,.emotionally and otherwise to give a dam, or to try to help themselves, never mind being truly ‘involved’ and committed to building and working on a relationship with someone.
I guess I should’ve known. She all but said so right from the start.
She wouldn’t even lift with me, on my birthday after all.

God willing, things are turning around over there; I truly hope so.

Onward and Upward, but don’t forget to learn something.


#1434

Monday, 7/30

I’ve been watching the old “Blood and Guts” vids, from Dorian Yates; Awesome.

So tonight, I did some forced reps, extended sets ect…in his honor. I also yelled “let’s get nasty” a few times.

Seat Hams:
Warmed up x3 sets, did a 10x10 after that, 60 secs rest. ‘self-spotting’ on the contraction, fighting the negatives.

Hack SQ:
2x15@ 135
4x10@ 225
Slow negative, pause, then fire up…no lockouts.

Did a couple shoulder pump sets, waiting for something to open up ( gym rush hour).

Quad extension:
10x10 with 30 secs. rest.
Self-spotting to extension, fighting the negative.
Drop set finish = 50 reps and failure/pain.

SQ:
5x5@ 135
Slow negative, 3 sec. pause, fire up, no lockout.

“Business as usual Mr. Yates”. You have to watch those training vids; his partner is awesome!


#1435

Hey man, all the best in your personal life and training.


#1436

Thank you C56, I appreciate it.


#1437

Tuesday, 7/31

Trained with my gal pal tonight; she’s doing great. We did all sets back and forth (little rest) and burned up the following.

Pulldowns, hammer grip:
5x10 working up; 5x5@ dam hard.

Hammer Lat machine/ chin grip:
8x10 hard; Drop set finish @ 25-30 reps.

Inc. DB’s:
2x15
2x10
4x8
Weights moving up throughout.

Front plate raise:
Still alternating; did 10x5.

Extended set with ‘helper’ reps to finish; we both did 20-25 or so, pretty tough.

We lifted for about an hour; felt pretty good.


#1438

Weds., 8/1.

After 2pm today, I’m off for 9 days; gone from here the next 7 or so.

Train hard; Be well.

Z


#1439

Back home.

Thursday, 8/9.

5x10 of each:
Straight calf
Seat hams
Seated calf

Leg press:
2x20
8x8 with 30 sec. rest.
This was tough.

Seat hams: 5x10
Squats: 5x10


#1440

Sat., 8/11.

OHP:
6 sets up to;
5x1@ 155
3x5@ 135

Hammer Inc:
3x10@ 135; 10 sec. rest.
5x5@ 225; 30 sec. rest.

DB Inc.:
6x4@ 80’s

Lots of band work.


#1441

Hope you enjoyed your time off. Sets of 20 rep leg press sounds like fun. MP is looking strong.


#1442

Thanks, NHL…I did.

Went to the gym with my dad (in Chicago). He does misc. classes; chair yoga, weights and bandwork.
I saw a couple of his ‘instructors’. Now I know why my stepmoms jokes “he’s never late”.:+1:


#1443

Monday night; lifted with my gal-pal.

Drop sets, Cluster sets, forced reps…just because.

Hack SQ:
6x10@ 225
Last set was 3x10 @ 275; racked 10 secs between.

DB flat:
6x6 working up.
3x6@ 80’s
Drop set finish:
6@ 80 + 10@ 60’s+ ??@ 40’s.

Seated Hammer machine:
20@ 185.
2x10@ 225
10@ 275
30@ 275; alternating 5’s side to side.


#1444

Thursday, 8/16

Hammer grip pulldowns:
4x6 working up, then;
6x6@ 145.

Chin grip/Hammer machine:
6x6, working up, then;
Alternating 5’s @ plates a side for 50 reps total.

DB rows:
4x8@ 80’s

OHP:
2x10@ 95
10x1@ 135 w/30 sec. rest.

bandwork


#1445

Friday.

Inc. DB Fly:
2x20@ 30’s
12@ 40, 50’s
3x8@ 60’s
Drop finish: 8@ 60 and 40.

Standing cable/ rear delt:
3x20
Stand cable fly:
3x10

Floor press:
6x3, working up to;
1@ 225, 245, 255
3x1@ 265
3x3@ 225

Lots of bandwork.