Dieselhomer's Log

Training Logs
21

Sunday 11-13-16 9am basement
90% better -feeling much better today than the past 4 days.
I was planning on more exercises, but it didn’t happen that way

elliptical/ shoulder warm-up

incline db curls
15x20, 25x10, 30x10, 35x10, 40x10, 45x5

Squats
45x10,10, 135x5, 225x5, 315x1, 405x1, add wraps- 495x4, remove wraps- 325x18
i ended up lying on the floor for about 10 minutes after this. i guess my body wasn’t ready for this much yet? or maybe I’m just not used to this being in the front of the session?

Lying leg curls
these were a mistake. the whole time i felt like i was holding in breakfast.
50x15, 60x10, 70x10

laid on floor for another 10 minutes. i was struggling…

Abs- stiff lying reverse crazy legs- 20,20,16,10

got some sugar in me and started feeling better. I’m glad there is still candy left over from halloween

22

11-16-16 Wednesday 5pm basement

elliptical/ shoulder4 warm-up

bench-
45x20, 135x5,5, 225x3, 275x1, 320x5-1-1-1-1-1 (10 RP reps)

flat db bench
70x10, 80x10, 90x10, 100x10

BTN press
45x10, 115x14, 12

Lying tri ext
65x10, 75x10, 12, 60x14

ab work

my 11 yr old was suddenly interested in training tonight. we took turns in the cage. he mostly did bench press. it was a good night

23

Friday 11-16-16
Elliptical/ shoulder warmup

Chins -
Mex5, me x 17, 8, 5

Seated rows
70/10, 160/11,8,8

Chest supported db rows
60/12,12

Bar curls
45/10, 95/10, 115/5, 95/8

Db hammer curls
25/10,30/10,35/10,40/12

Planks

SSB squats
Bar x10, 155x10, 225x 20

24

11-18-16 sunday 10am
under the weather a bit. on decongestants today

elliptical/ shoulder warmups

dips (bodyweight-225)
me x5, +25x10, +75x8, +100 x5, me x 12

BTN press
45x10, 95x8, 145x7,7

Seated OH ext
65x25,14,12

Donkey calves
mex15, +100x15,14,13

stiff rev crazy legs- 20,20,20

done. today was the perfect workout for how i feel. the past 2 days sinus pressure has been accumulating and i had to take meds today. i got a great pump and didn’t push the conditioning (high rep squats)
also, this is the 3rd session in a row that my son has joined me. he is just messing around. i don’t want to scare him off by giving him a program. ill let him enjoy lifting shit the way he wants 1st.

25

11-23-16 Wednesday 5pm basement
feeling much better than last few sessions

elliptical/ shoulder warmup

inc db curls
25x10, 35x10, 45x7, 35x11

rev preacher curls
(55x 8-5-2)= 15 reps

Squats
me x10, 45x10, 135x5,5, 225x5, 315x2, 405x2,
add wraps- 495x5

Conventional DL- backed off DL for a few weeks. gonna reboot conventionals…
also, trying to break in my thumbs for hook grip…
hook grip-
155x5,3,3, 245x5,3, 335x1,1,1

no hook- 335x10,10- thats enough

abs- stiff rev crazy legs- x22,22,20
crunch x 20

26

Friday 11-26-16 10 am. Basement
Elliptical/ shoulder warmup

Bench
45/20, 135/5,5, 185/3,3, 225/2,2, 275/1,1,
D.C. Stylish set- 325x5-x1-330x1-335x1-340x1-345x1-350x1. All 20 breath rest between sets 11 reps total

Inc db
65/10, 70/10, 75/10, 80/10

BTN press
45/10, 100/10,12

Lying tri ext
80/10,8,4

Bar crunches3 sets

27

Sunday 11-27-16 10 am basement
elliptical/ shoulder warm-up

pullovers
40x20, 60x20

pullups
mex2, me x17, x8 +2 cheats

Chest supported rev grip rows
145x8, 170x8, 205x10

rear db flys
25x12,12,11

One arm preacher db curls
30x12,12,13

rev grip axle curls
70 x11-5-2= 18 reps

stiff rev crazy legs
x22,22,22

28

Been a while
2 weeks ago i separated my shoulder AC joint (not lifting)
i have been rehabbing myself. i now have ROM back and pain greatly diminished.
i was able to comfortably work to 135 on bench and 55’s on inc db
still not 100% on pull-ups. the area still feels weak.
i started smolov with ssb. got a booster shot for tetanus and blew the smolov routine. the booster made me feel sick and run down on top of how the routine was making me feel. got through 5 days successfully. maybe i will try again.

29

1-5-17
i have been rehabbing for the last 3 weeks. very slow recovery. tonight i did my warm-ups and trie to bench. …

elliptical 5 min, shoulder warm-ups no weight x 15’s/ 10# x 10’s, light stretching, pendulum swings

bench press-
45x5,5,5,5,5,5,5,
135x2,2,2,2- a bit of irritation
185 x2- got real tight and pulled shoulder blades back hard. felt better than 135
185x2
225x2
275x2- stopped here. plenty of strength, not enough stability and a bit irritated.

incline db press
30x15
50x15
70x12,12

flat db
30x20
70x15

seated oh db press
15x20
20x20,20,20

SS- db skulls/ rope ext- 25’s x 10/10, 10/10, 10/10

pullups- super strict- me x5,5,5,5- mild irritation on 3rd set

pulldowns- 90x12, 115x11,10

chest supported db rows
40x12
75x10,10,9

seated rows- just checking for pain- 90x15

ab work and lots of stretching
ice and ibuprofen

not too thrilled with rehab time. was really hoping to get to 70% on bench without any pain or irritation. i may need to just ditch bench until completely healed. db’s give me more freedom to change motion of the press. pulling movements have been feeling the best. i think i may move to a push/pull legs type of training until healed. i want to try deadlifts, but I’m afraid it will put too much stress on trap and delt. i think i tore both in the injury. hoping to take some time off soon and hopefully help recovery.

30

I hate the place I’m in right now. shoulder is still healing, illiospoas is acting up, floating without program until vacation comes and goes. just trying to heal up.

fuck the push pull legs idea. I’m doing one lift a day so that i can get blood moving everyday and rehab this shoulder. the illiopsoas comes and goes. tends to flare up with hanging movements where my hips tilt.

1-7-17
elliptical
shoulder warm-ups/ rehab x 3 giant sets

db curls
15x5
25x5
35x5
45x5
55x5
35x10,10,13

Lying db ext
25x5
35x5
45x5,5
25x10,10,9

i know its suppose to b one exercise, but arms are small and quick

1-8-17
elliptical
shoulder warm-ups/ rehab
crazy legs

SSB squat
barx10,10
155x8
205x3
245x1
270x1
295x1
320x1
345x1
285x5 -was suppose to do more, but damn iliopsoas started bugging me. i don’t want to spend my vacation in pain. wise old man wins over dumb eagerness to make pr’s.

stretch
during stretching i noticed that the iliopsoas pain is more when hanging and hips tilt. may need to cut pull-ups

31

Early…ugh
1-10-17 5:30am basement
everything is stiff this early…5 min elliptical, double shoulder warm-ups, some stretches for oblique/iliopsoas

Reverse grip bench - an idea i picked up to help alleviate shoulder pain during rehab time.
45x10,10,10
135x8,3
185x3
225x5
235x5
225x5
245x5
265x5
225x5
225x5
I had a lot left in tank. I am very happy with progress of shoulder. There was no pain or pinching feeling during the lift. felt a tad unstable, hence the lower weights.

stretch

32

Been a while… shoulder injury was a torn rotator and lower labrum tear. i have been doing my rehab exercises like breathing. I’m about 90% there. my left shoulder will probably be an issue forever now. just have to be smart.
Doing reverse grip bench was a great way to save strength and stay safe.

Gone back to DC because 5-3-1 (for lower body) and heavy weights were killing my hip and lumbar.

7-14-17
PT/ elliptical/ warmups

Bench
45x20
135x5
185x5
230x5
265x5
300x5

ring push-ups
me x5
+25 x 13-4-3= 20 reps

seated OH DB press
30x10
65 x10-4-2= 16 reps

skulls
80 x15-7-4= 26 reps

donkey calves
180 x 13–4-4= 21 reps

elliptical 15 min