Current Stats
Height: 5’10"
Bodyweight: 185-190 lbs
Some reference numbers:
Deadlift - 455 lbs x 1
Squat - 325 x 1
Bench - 235 x 1
I usually post in BOI so they know that I’ve had a rough week, actually a rough two weeks. Car troubles, work, job applications, knee pains, now back pains. I went to the gym anyways and did what I could.
Chest Day (somewhat light as I do still feel pain around the top of my back, also changed accessory work as a result)
45 x 8
95 x 8
135 x 5
165 x 5
185 x 5 x 3
Pin Press From Bottom
45 x 5
115 x 5
165 x 5 x 5
Orange Elite Band Tricep Pulldowns
12 x 3
Blast Strap Pushups
8
8
4
Felt good to be back in the gym. Tomorrow should be deadlift day but might have to do some back rehab instead.
Deadlifts - still hurting in upper back so kept it fairly easy on the DL and didn’t do my regular accessory work
135 x 5 conventional then 5 sumo
135 x 5 conventional then 5 sumo
185 x 5 conventional then 5 sumo
225 x 3 conventional then 3 sumo
285 x 3 sumo
315 x 1 sumo felt it in my upper back at this point so didn’t do any additional reps. Wasn’t planning on going higher anyways.
Front Squats
135 x 5
185 x 5 x 5
Ab work
Pretty light day I usually do DL, Front Squat, and additional back work like T-Bar Rows or DB Rows
I’m still having some pains in the upper back but did back squats and some other work today anyways. Going to call my insurance tomorrow to see if it at all covers Chiro.
Back Squat
55 x 8
145 x 5
235 x 5
285 x 3
305 x 2
315 x 2
235 x 5
I think I could’ve done another double at 315 but the only other guy that was there took off and with my back not prime I didn’t want to risk getting pinned.
Powerclean - not sure if this was smart with my back but deadlifting didn’t seem too bad, it only really hurts on things where I have to drive my shoulders back like pullups, rows or shoulder press
95 x 10
135 x 5
155 x 3
155 x 3
155 x 3
Alt. Hammer Curls
25 x 12
35 x 12
45 x 10
45 x 10 [form did start to go on the last 3 or 4]
Band Curls
20
12
Pinwheel Curls w/ Loose Form
55 x 10
55 x 10
55 x 10
Leg Extensions
130 x 10
150 x 10
150 x 10
150 x 10
170 x 10
Unfortunately instead of getting in chest work yesterday I had to get over to UPS to pick up a package. The good part is the package was a set of TNT Training Bands. Much heavier weight than I imagined, sadly also much longer.
First day with the TNT’s didn’t film it since I want to try out different things before I settle on what I’ll do with them.
Today I did a few exercises, not putting reps or sets because I didn’t really have any targets and was just doing what felt right:
Clip at bottom of the door
Laying straight leg raises with hands on handles bringing them down below my butt. (This was on the DVD)
Turned over and sat down to do some horizontal rows
Move the clip to the top of the door
Wood Choppers
Kneeling ab crunches
Pretty light day but I did feel it in my core and a little in my back… and was sweating by the end of the sets/reps I did of each exercise. I have an idea for another exercise I think might work better for my level and what I want out of these bands so I’ll try that tomorrow.
My neck seems to be better so planning on doing my regular Deadlift session at max or close to max weight this evening.
Deadlift Day
Deadlifts
135 x 5 conventional / 5 sumo
225 x 5 conventional / 5 sumo
315 x 5 sumo
365 x 3 sumo
405 x 1 sumo
425 x 1 sumo
455 x 0 failed
455 x 0 failed
I didn’t really expect much as I haven’t gone heavy in about 3 weeks now but the 425 went up pretty well so thought I’d at least give it a shot. Never got it off the ground.
Front Squats
45 x 8
135 x 5
195 x 2 wasn’t going to get it even though I completed 185 last week. Just much more fatigued after heavy deadlifting so dropped it down to 175.
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5 [video below of final set]
One Arm DB Row
95 x 8 each
105 x 6 each
120 x 6 each
Hammies
8 x 3
Video of final set of front squats:
I was awoken this morning to both the greatest and saddest sound - the final sonic boom of a NASA Shuttle. Welcome home Atlantis, NASA you will be missed. It was something I grew up with, use to wake up early with my dad to see the launches - now we all step outside the office and watch them from the parking lot. I’ve been to one successful launch at the site and been to Kennedy Space Center half a dozen times during my childhood. :,(
Anyways, on to the workout:
Morning Band Exercises
A x 3 {
(3 TNT R4 on Top Hinge)
Split stance knee to head, alternating each rep. x 20
Kneeling ab crunches x 20
Chest press off a split stance, alternating each rep. x 20 }
B x 3 {
(2 TNT R4 + 1 TNT R6 on Bottom Hinge)
Shrugs x 20
Calf Raises x 20
}
Good work kiddo!!
Are you training for anything in particular? Do you have any goals?
tweet tweet
Not really, for now just focusing on strength gains. I’m pretty happy with my bodyweight, though if I put on a little more I won’t be upset. Probably next year I’ll start doing a more BB style routine instead of Powerlifting but I might try out a PL meet first just for the experience. In the end I don’t plan on competing just want to look and feel my best and be able to inspire my friends and family to live healthy lifestyles as well. Also I enjoy it.
Some numbers I’ve thrown around is:
500 dl by the end of the year
275 bench by the end of the year and/or 125 db bench
350 squat by the end of the year
I’m pretty sure I’ll make the DL and the Squat and I think I could probably make the 125 DBs but not so sure I’ll make the 275 barbell bench. We’ll see what happens though.
Chest
Bench Press
45 x 8
95 x 8
135 x 8
155 x 6
185 x 5
205 x 3
225 x 2
225 x 2 [failed on second rep]
Incline DB Press
45s x 8
50s x 8
50s x 8
for some reason these were bothering my shoulders so didn’t do many
Tri Extensions
55 x 8
65 x 8
65 x 8
65 x 8
65 x 8
65 x 7
Blast Strap Pushups
10
10
10
10
Overall I’m pleased that my first day benching since my neck’s been better and I was able to get 225 still. Next week hopefully will be a good week in terms of schedule and I’ll be able to go back to benching twice a week to try and focus on it with one standard day and one band assisted day as I had been doing.
Band Work with TNT
Split stance high rows with knee raise.
3 R4 bands [10 one side then 10 other side then 10 alternating] x 3
Mid Level Chest Presses
3 R4 bands [10 same foot forward then 20 alternating forward leg each press] x 3
Kneeling Ab Crunches
3 R4 bands [20 crunches then 30 second plank without bands] x 3
Laying Pullover
2 R4 bands 12, 10, 10
Also I haven’t done any photo update in a while, I think this is bad. I wanted to gain weight and I did but I know that part of why I haven’t posted update photos is because I’m not happy with how I look at the moment. I know I’m not fat. My friends and family that have witnessed my change think I look the best I’ve ever looked but when the shirt comes off I just see a lack of definition not just the core but all over, tiny pecs, and nonexistent shoulders. I have to post pictures though, I have to force myself to see these faults so I can fix them.
Tomorrow is bench day.
Bench Part A
Flat Bench
45 x 10
95 x 8
135 x 6
165 x 5
185 x 5
205 x 4
205 x 4
205 x 4 (Rep PR)
Standing Shoulder Press with Swiss Bar, not sure weight I see online one weighing 42 that looks like it so I’ll just say it’s 40.
90 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
definitely was a push press on the last rep or two of sets 4 and 5
Incline DB Press
40 lbers x 8
55 lbers x 5
55 lbers x 5
55 lbers x 5
65 lbers x 4
Tricep Pulldowns Using Band
Some x Some
Gonna try to wake up to do some band work in the morning on biceps, shoulders and triceps then deadlift day tomorrow evening.
Deadlifts
135 x 5 conventional / 5 sumo
225 x 5 conventional / 5 sumo
315 x 5 sumo
365 x 3 sumo
405 x 2 sumo
435 x 1 sumo
435 x 1 sumo
315 x 3 conventional (PR on Conventional)
Front Squats
45 x 6
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5
DB Rows
110 x 8 each side
110 x 10 each side
110 x 10 each side
GHR
8
8
12
Morning Band Work
2 R4 Bands
[Viking Press x 10 → Front Raises x 10] x 3 each side
3 R4 Bands
[Shoulder Press x 8 → Curls x 10] x 3
3 R4 Bands
Tricep Pushdowns x 10
2 R4 Bands
Tricep Extensions x 10
Tricep Pushdowns x 10
Tricep Extensions x 6
Tricep Pushdowns x 10
Tricep Extensions x 5
1 R4 Band
[Lateral Raise x 10 each side → Reverse Flies x 10] x 3
Video of one set of each exercise:
Bench Part B
Reverse Band Bench
45 x 10 [no band warmup]
135 x 8 [no band warmup]
Bands On - Orange EliteFTS, first time doing this with Orange bands instead of the heavier Blue so no PRs or anything
185 x 8
225 x 6
275 x 4
275 x 4
275 x 4
185 x 10
Bent Over Rows, don’t know the variety, there’s too damn many to keep track. There was a barbell and weights and I moved 'em…
45 x 10
95 x 10
135 x 10
165 x 8
225 x 8
225 x 8
Incline Press, there was a 40 lb bar on the rack so I just used it
40 x 8
90 x 8
130 x 8
180 x 2
150 x 5
150 x 5
150 x 5
DB Shrugs
70 lbers x 15
85 lbers x 15
85 lbers x 15
85 lbers with wrist straps x 20
Squat Day
Using 60 lb Mastadon bar
60 x 10
150 x 8
240 x 6
240 x 6
290 x 5
330 x 3 Rep PR
330 x 3
330 x 3
Romanians with DBs
40 lbers x 15
55 lbers x 15
55 lbers x 15
Hypers
45 x 10
70 x 10
70 x 10
First time doing squats with the team. I’ve always been hesitant as some of the team goes up to 800 and nearly all are over 500 but it wasn’t bad at all. They gave me some pointers and the last set of 330 while hard because I was tired was definitely tighter and better form. Next week I’ll probably try for a weight PR using the technique advice I got.
(Yesterday, Aug 2 2011)
Bench Part A
Bench
40 x 10
90 x 10
150 x 8
180 x 5
205 x 5
220 x 2 (was supposed to be 3 but didn’t happen)
Form must have been off tonight because the 220 wasn’t just difficult but was causing pain. So dropped weight significantly and did a little bit of chain work
90 40 lbs of chain x 10
90 40 lbs of chain x 9 (chain got stuck on a pin at the bottom of the bench)
So at this point I decided tonight was going to be a bad bench night between my right side hurting on the 220 and then the chain getting caught up on the bench.
Standing Shoulder Press with Swiss Bar, not sure weight I see online one weighing 42 that looks like it so I’ll just say it’s 40.
90 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
no increase in weight from last week.
Blast Strap Pushups
10
10
25 lbs x 6
25 lbs x 6 [big push on getting this last rep]
Ab Work
Deadlift Day
135 x 5 Conv / 5 Sumo
225 x 5 Conv / 5 Sumo
315 x 3
365 x 2
405 x 1
425 x 1
445 x 1
445 x 1
225 x 5 Conv / 5 Sumo
225 x 5 Conv / 5 Sumo
Front Squats
135 x 5
165 x 5
195 x 4 PR +10 lbs
195 x 3
195 x 2
195 x 2
DB Rows
90 x 10 each side
110 x 10 each side
110 x 10 each side
Hammies
No added weight
10 x 5 PR +2 sets
My back and legs feel great right now, glad I had a good workout. Going to Deload next week on the Deadlift and then reach for a 465.
CGBP
45 x 10
95 x 19
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Incline DB Press
20 lbers x 10
30 lbers x 10
40 lbers x 10
40 lbers x 10
40 lbers x 10
40 lbers x 10
Front Raises
5 lbers x 20 alt
8 lbers x 20 alt
15 lbers x 20 alt
15 lbers x 20 alt
15 lbers x 20 alt
15 lbers x 20 alt
15 lbers x 20 alt
At this point I start talking to another guy in the gym about the weakness on my right side and that I hear a clicking in my shoulder when I rotate it down. He put his hand out a few different ways and told me to move it and since I was able to without pain he said my rotator cuff is probably a little sore but not torn or anything. Told me if it was him he would take a week off from benching and then he showed me some rotator cuff exercises.
Tension Stretches - put an EFS band on top of powerrack and strapped my wrist to it and then leaned away a few different angles
External Rotations using Shoulder Horn - 5 lb each hand x 30. Holy hell did my right shoulder hurt doing these
Tension Stretches again
External Rotations again
Heavy Ab Work
Haven’t decided if I’ll start week one of the RDC bench program next week or take his advice and take the week off and do more rotator cuff work on my bench day. I’ll probably do the rotator cuff work again tomorrow and sunday and then come Tuesday I’ll see if its still clicking or not. It is the first week of the program so the weight should be doable.
Lots of Rotator Cuff Work
Preacher Curls w/ EZ-Bar (25 lbs) - Very controlled not going quite to vertical so that biceps were in tension the whole time
25 x 10
55 x 10
55 x 10
65 x 10
65 x 10
65 x 10
Seated Hammer Curls (Alternating)
15 x 20
25 x 20
35 x 12
35 x 10
35 x 10
Standing pinwheel curls with hold at top
25 x 16
35 x 16
40 x 16
40 x 12
Neutral Grip Chin Ups only the bottom portion
10
10
More Rotator Cuff work
