T Nation

Strangemeadow's Log

DL, Shoulder, Bi’s
DL, best since knee surgery.
135x5
225x5
275x5
315x5
365x1
385x1 Kinda slow, but no sticking points. Felt solid :wink:
Military Press, strict
empty bar
95x10
115x10
135x10x4
BB Curls
65x10x6 30 sec rest in between sets
Seated decline alt hammer curls
30x10x4
Cable lat raise 1 arm
20x10x3 no rest between arms/sets
Cable front raise
same thing, same deal
Done in and hour, felt good. off day/knee rehab tomorrow.

Chest/Tri’s
Bench
empty bar x10x2
95x10
135x10
185x5
205x5
225x5
245x5
265x5
245x5
225x5
Incline
175x5
185x5x4
High Cable Fly>Press
60x10x4
Close grip bench
135x10x4
Solid day I guess, wasn’t really fired up, have a series of knots under my left should blade that are killing me. Got a massage on Tues that helped. It’s stress. Teenage daughter leaving for college today. Yargh.

Back
Was inspired by yesterday’s article on Serge. I though volume would be in order as I’ve been feeling a little beat up lately, so…
1 minute, timed, in between each set.
J’s as warm up
Lat PD
130x12x6
BB Row
135x12x6
DB Row 1 arm
100x12x6 (motherfucker!)
H Strength Hi Row Sup grip
80x12x6
BB Shrugs 135x20x4
Face pulls 130x12x4
Done in less than an hour, huffing and puffing. I’m counting this as cardio as well :wink:
Knee rehab this afternoon, the weekend is off.

Chest and Bi’s
Taking a little break from the norm, did a Serge routine again, I just need a break, my body has been feeling beat up…
1 minute timed rests in between sets
Bench
empty bar x12x2
95x12
135x12x8 sets shoulda used more weight, but wasn’t sure
Pec Deck
80x12x 6 should been more weight again
Incline
135x12x5
115x2
95x1 WTF? why am I weak :wink:
Incline fly pronated grip
20x12x6 should used 25’s
BB Curl
65x12x8 again, need a little more weight
Rope Hammer Curls
80x12x6 again, coulda used more weight.
But I’m cool with it, again, it’s a change, I need to rest.
Knee rehab in a couple hours after dog walking 2.5 m.

Back, volume!
J’s as warm up
1 minute timed rests in between sets
Lat PD
130x12x6 sets
BB Row
145x12x6 sets
DB Row
100x12x6
Hammer St. Hi Row
80x12x6
Face Pull
120x12x6
Back was totally pumped! Felt good, done in less than an hour. Bring on the doms…hehehe…

DL and Shoulders
DL
135x5
225xx5
315x5
365x1
385x1
395x1 slow but no sticking points. Felt good, 4.5 months out from knee surgery.
Serge style mini shoulder routine (not a lot of time)
Military Press, strict
95x12x6 sets, 1 minute timed rests
Seated Lat raise
20x15x4 1 minute rests
Seated Shrug
60x20x4 2 sec squeeze, 1 minute rests
Popped a fucking crown off my molar this am, gotta hit the dentist…

Chest and Bi’s Serge Style
Well, this was humbling…
empty bar x12x2
95x12
135x12
Work sets
175x12x3
165x10
155x8
135x12x3
Fuck. What happened to my strength? Oh, timed rests…
Flys
30x12x6 Pronated grip
Incline
115x12x4
115x10
105x10
95x12x2
Incline flys
30x12x6 Neutral grip
Bi’s
BB Curls
75x12x4
65x12x4
Seated Hammer
30x11
25x12x5
Wow. So much for the ego…
Pumped!

Back, Serge style.
Argh! 5 days in a row with 3 knee rehabs is tough. Tears on my keyboard…
J’s as warm up
Lat PD
120x12x6
BB Row Pronated
135x12x6
DB Row
100x12x6 (bitch)
H. Strength Hi Row
80x12x6 (easy)
Face Pull
120x12x6
Done in and hour even. Went down by 20#'s on BB Row and down 10# on Lat PD, I just didn’t have my mojo today, kinda beat up. I thought this week would be easier?
Knee rehab this afternoon, going for a 2.5 M dog walk now. Me need food. (use cookie monster voice)

Back to the grind…
Chest and Bi’s, old routine.
Bench
empty bar x10x2
95x10
135x10
185x10
225x10x4
Incline/fly superset
135x10/20x10 (pronated grip)
4 sets of the above. Nice pump and tightness.
Incline Bi curl
35x10x4
Decline Bi Curls
30x10x4 (tougher than I remembered, a little swinging going on here)
Incline Alt Hammer Curls
30x10x4 (should do 35’s next time)
Ran 2 laps before w/out (1/4 M) and 1 after. Knee rehab this afternoon.
Dog walking now. Oh yeah, actually did some squatting in Friday’s knee rehab. Got up to a set of 10 with 75#'s. I felt like a girl…but my knee didn’t hurt.

Back
BB Rows
empty barx10 x2
95x10
135x10
155x10
175x10
185x10
DB Rows
100x20x 3 sets
H Strength Hi Row
100x10x4
Face Pull
130,140,150,160 x 10
Rear Delt pull aparts on cable machine
25x12x3 sets
Overhead Power Hold
135x15 sec, 3 sets, really feel it in back and shoulders
Good Day.

DL and variation
Some high kicks to warm up
DL
135x5
225x5
275x5
315x5
365x1
Felt something not right in my knee so I left it there ;(
Rack Pulls, mid shin, widest grip possible (without smashing my fingers on the safety bars)
135x10
225x10
275x10
315x8 could done 2 more, but didn’t want to push it
Lot’s O’ Abs (for me)
Woodchoppers on the cable machine
2 sets 15 each side high@70#, 2 sets 10 each side low @60#
Hanging leg raises 4 sets of 10
Off to walk the dogs, knee rehab this afternoon.

Lots of volume here Mr Strange. How long do you usually rest between sets? How long do you spend in the gym including warm-up?

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[quote]theBird wrote:
Lots of volume here Mr Strange. How long do you usually rest between sets? How long do you spend in the gym including warm-up?

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[/quote]
I like volume, I’m kind of a work horse :wink:
Including warm up, 70 minutes. No more than an hour on working sets. The rest time depends. Let’s say I was benching work sets of 225 for 10 reps, it’s about 10 mins of warm up before I get to the 1st working set. Then about 3, less than 4 mins in between those sets. When I go to incline after, it’s lighter, followed instantly by flys. Then it’s maybe 2 mins in between sets. If I was doing the 1 arm DB rows with 100#, I do 1 arm set, rest 2 min, do the other arm, rest 2 min, then start over again.
It gets your heart rate and metabolism jacked!

Chest and Tri’s
Solid day, didn’t push it too hard, but still solid.
Bench
empty bar x10x2
95x10
135x10
185x5
225x5
245x5
265x5
Wanted to do 275 but no one was around for a lift off/spot ;(
Incline DB
80x10
90x10
95x10
100x10
Pretty easy.
Close grip Bench
135x10x4 maybe a minute in between sets
Tried some other tri exercises, like decline skull crushers w/db’s neutral grip for the long head, but it was making my tendons unhappy.
Knee was sore last night from rehab, but ok today, ran 2 laps. Off to the dog park!

Thats some heavy ass benching there buddy.

How much do you weigh?

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[quote]theBird wrote:
Thats some heavy ass benching there buddy.

How much do you weigh?

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Right now I’m 223 lbs, a little over 6’ tall. I do need to drop some fat, 10# and I would look pretty good, it’s a challenge because I’m always hungry :slight_smile:

Back and Shoulders
J’s as warm up, ended up at
50x10x4 sets
Pendlay Rows
135x10
185x10x3 last 2 reps of last set were a bitch, had to pause.
DB rows
100x20x4 sets, Awesome. Added 1 more set than usual as I was feeling like a beast.
H Strength Hi Row
100 (each arm) x10x4 sets
Shoulders
Seated lat raise strict
15 x12x3
Standing partials, bottom portion
35x15x4 brutal
Bent over partials, bottom portion, laying on incline bench
30x15x3
Military press strict
95x10x4 1 minute rest in between sets. Squeezing my glutes really tight helped a lot. Made it so easy.
Knee rehab this afternoon. Week end off, will probably do some kettle bell swings to stay loose. Hamstings are super tight from the DL’s and rack pulls on Weds. And rear delts are pretty smoked as well. Sweet.
Off for dog walking.

Following.

[quote]JoabSonOfZeruiah wrote:
Following.[/quote]
Cool.

Chest and Bi’s
Bench
empty bar x10x2
95x10
135x10
185x5
225x5
245x5
265x5
275x3 no spotter ;(
295x1 found spotter, got lift off. Tough
295x1 Easy! could have done more weight, but left some in the tank, so to speak
Incline/incline fly superset
135x10 20x10 pronated fly
155x10 20x10
175x10 20x10
Should have done another set, but was chatting and wanted to be done in an hour.
Bi’s
All seated, 30-45 sec rest between sets
Decline 30x10x4
Incline 30x10x4
Incline Alt Hammer 30x10x4
Shit, should have done more incline bench, got done early. Oh well. Did some pec and back stretching and pumped my bi’s a bunch to keep the pump going.
Ran 3 laps, off to walk the dogs. Knee rehab this afternoon. Squated 3 sets of 95x12 during Friday’s rehab. I actually felt it in my glutes and quads. So sad…