9/28/16
High incline BP (RP) 185 x 20
DB lateral raises (RP) 35 x 27
BB tri ext (RP) 125 x 23
9/29/16
DB rows (RP) 70s x 28
Paused shrug (RP) 245 x 27
DB curls (RP) 50s x 13
I started out with BB curls but my forearms/wrists have had it with those. I did 5 reps and gave it up in favor of the DBs. I guess I need to go back to the ez bar.
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10/5/16
Squeezed in some legs last night.
Leg ext. 3 x 15 w 90 and one set of partials for 20 reps after last set
RDLs 3 x 8 w 135
I’m still around. Going back to a bro split but using DC methods. I will be doing once per week per body part instead of 2-3 times every 10 days or so. I am adding more volume a little at a time. One straight set movement this week and maybe add a second next week.
10/24/16
Chest
Incline BP (RP) 185 x 21 reps
Incline DB flys (SS) 3 x 10 w 25’s with 5 reps of squeeze press at the end of each set
Stretching
10/25/16
Shoulders
DB press (RP) 50s x 18 reps
Lateral raises (SS) 3 x 10 w 25’s
Stretching
10/26/16
Back
Pull ups - one set to failure
Chest supported DB rows (RP) 50’s x 23
Paused shrugs (RP) 225 x 22
Overhead DB shrug (SS) 25’s - 3 x 10
10/27/16
Legs
ATG narrow stance paused squats on plates (SS) 3 x 10
Calf raises x 100
10/29/16
Bis & Tris
BB curl (RP) 21 reps
DB preacher curls (SS) 3 x 8
OH tri ext (RP) 23 reps
Seated OH DB ext 3 x 8
10/31/16
Push
DB OHP (RP) 50s x 27 reps
DB Low Incline Press (RP) 50’s x 29 reps
OH DB Tri Ext (RP) 50 x 23 reps
Stretching
11/01/16
Pull
Rack pulls (SS) 3 x 4 w 315
Rack pull ups (DRP) 22 reps w body weight
Kroc rows (DRP) 21 reps w 70s
Overhead shrug (SS) 3 x 10 w bar
BB curl (DRP) 18 reps w 95
I was out of town one day last week and I found a gym with Hammer Strength machines that let me in on a day pass. I had skipped a push day on the day before so I did legs and push. I used the machines for all of it. First time in a long time I have had access to them. I was like a kid in a candy store. The next day I was like a kid in a candy store who couldn’t walk good or lift his arms over his head. It was awesome.
Last night I took time off to be officially elected to public office and hold a party to celebrate the occasion. I was opposed in the primary, which I won handily, and unopposed in the general yesterday. So, I am now a part of the evil “establishment”, or as we call it down here, the Good Ole Boys Club.
What conveniently rhymes with Ogre’s Log?
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11/13/16
Push Day
Squat (SS) 3 x 10
OHP (DRP) 21 reps w 135
Incline DB press (DRP) 25 reps w 50s
DB tri ext (DRP) 25 reps w 50
Also stretching.
I am trying something new, sort of a squat every day, but for muscle mass, not strength, I am going to try doing 3 sets of 10 deep paused squats first in my lifting every time. Not too heavy. Probably using less than what would be my 15 or 20 RM. Just enough to get a pump going. On leg day I will do something else and do double rest pause. I will see how it goes.
Pull Day
Squat 3 x 10 (SS)
SG Rack Pulls (SS) 3 X 8
Rack Pullups (DRP) 21 reps
Chest supported DB rows D(RP) 23 reps
DB curls (DRP) 22 reps
Push:
Squat (SS) 3 x 10
BP (DRP) 23 reps
CGBP (DRP) 25 reps
DB laterals (DRP) 21 reps
So far this squatting every day thing is working out pretty good. My legs feel amazing.
11/17/16
Pull:
Squat (SS) 3 x 10 w 185
Shrugs (DRP) 30 reps w 225
OH shrug (DRP) 32 reps w bar only
Rack pull ups (DRP) 23 reps w bw
BB curl, narrow grip, forward lean (DRP) 28 reps w 65
My legs still feel amazing. I am gradually working up in weight. I don’t want to be grinding out reps on it though. Funny that CT did an article yesterday about doing high rep leg press every day right after I started squatting everyday. I must be on the right track.
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11/20/16
Legs
Leg Extensions (DRP) 35 reps w 2 plates
Leg Curls (DRP) 23 reps w 1 plate
100 BW Calf raises
Stretching
11/21/16
Push
Squat (SS) 3 x 10 w 185
OHP (DRP) 21 reps w 135
BB tri ext (DRP) 26 reps w 95
DB flys on low incline (DRP) 23 reps w 25s
Stretching
I want to brag on my boys. They made the cut on their HS baseball team at an ultra competitive large school where baseball has replaced football as the main sport. They are both freshmen and there were 2 seniors, one sophomore and 13 freshmen cut. 80% of the kids who were cut could walk into any other school in our area and be starters. My guys also started on the 9th grade football team and have all A’s in their advanced placement honors classes. #wepissexcellence
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Nothing wrong with being a proud dad. Consider this a pat on the back for a job well done so far.
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Last night’s workout:
OHP (DRP) 135 x 21 reps
BB Tri Ext (DRP) 115 x 25 reps
Incline DB flys (DRP) 25’s x 23 reps
My daily leg pump was Zerchers. First time doing these. I may be in love. 3 x 10 w 115.
11/28
Quick pull day
Power clean
Started with bar and worked up to 145 x 3
10 singles 10 seconds apart w 145
Muscle clean
3 x 5 w 115
Overhead shrug
(DRP) 95 x 23 reps
Pull ups
(DRP) bodyweight x 21 reps
Cross chest hammer curl
(DRP) 50s x 23 reps
Didn’t have time for my daily squatting, but I was almost doing full cleans on the PCs so, I basically did front squats.