Shoulder’s and Tri’s- Excellent Day.
Seated DB Press
35x10
50x6
65x6
80x6
90x6
100x6
Not gonna lie, felt pretty manly!
Arnold Press
35x10x3 Super light, just focusing…
Close Grip Bench
135x10
185x10x2- wasn’t feeling strong
Seated Lat Raise
10x15
15x15x3
Bench Dips
BWx10
45 platex10
2) 45 plates x10
Haven’t done these in years, was not easy, but didn’t hurt my tendons, may keep these as a regular.
Cable Pull Aparts
20x10
25x10x3
Lat Raise Bottom Partial
25# Plates x25x3
All in all pretty solid. Knee rehab this afternoon. Off to walk the dogs.
Good work little buddy.
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Impressive db shoulder press!
[quote]jtownlax wrote:
Impressive db shoulder press![/quote]
Thanks! I was pretty happy with that.
Back and Bi’s
Took it easy today, as Tuesday back session was pretty tough. Saving my strength for Sunday’s bench.
J’s as warm up 30/40/50/55x10
BB Row Sup Grip
135x10
185x8
225x8
Meadow’s Rows (bought this handle from Elitefts, put it on one end of bb with weights)
Bar+75 (3x25) x8x3 sets
1 Arm Tbar Row
same as above weight and sets reps
BB Curls
95x10x30
Incline db curls
30x10x3
Incline alt Hammer
30x10x3
Shrugs seated
75x15x3
Lots of shooting the shit with the guys today, which was fine, I had planned on taking it easy. Felt good with less sets and reps but more weight.
Knee rehab this afternoon. Off to walk the dogs in the cold…
And on the 7th Day…
Chest and Tri’s
Schedule is whacky this week as I’m recording in Nashville. Which is totally cool. any who…
Bench
empty bar x10x2
95x10
135x5
185x3
225x3
275x3x4
275x2x3
Was disappointed I couldn’t get all 6 sets of 3 reps, but I made up the reps…KingKia, are you out there? Any suggestions?
Incline DB
80x10
90x10
100x9 Fuck! I wanted 10…
Superset
Incline Neutral Grip Flies 25x10
Bench Dips 45, 90, 90 x10
So 3 sets of the above.
Done in an hour, minus 10 min of warm up.
Shouldn’t be bummed about the bench but I am. But to be realistic, I also knew it would be tough. Fuck. Oh well, I’ll hit it again next week 
Will try to log from Nashville, think I found a gym close to hotel and studio, bringing supps and gear.
I just reread KingKia’s suggestion, I did better than I was supposed to! Success! Doh!
Nice benching little buddy.
How is you knee going? I know its written in your log in here somewhere, but what exactly did you get done to it? Im trying to rehab my own knee from patella tendonitis. Do you have any suggestions?
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[quote]theBird wrote:
Nice benching little buddy.
How is you knee going? I know its written in your log in here somewhere, but what exactly did you get done to it? Im trying to rehab my own knee from patella tendonitis. Do you have any suggestions?
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Hey! theBird,
I had a meniscectomy of the medial posterior horn, removed about 15-20%, scraped and cleaned cartilage (was in bad shape) trimmed some fatty pads? and removed several Baker’s cysts. 6 months ago. I could make you list of what I do for rehab if it would help?
Shoulders and Bi’s
Was out of town and at the hotel gym…
Military Press
empty x10 x 2
95x10
135x8x3
Arnold Press
35x10x3 quick, 45 sec rests
Lat Raise
12x12x3
Partials, bottom half
35x20x3
BB Rows
95x10x3
Standing Curls
30x10x4
Across Body Hammer Alt
30x10x3
They painted the closet they advertised as a “gym” and the heat was on, so between the smell and the heat I was done in a hurry! Kinda was just getting it done, was thinking about the day’s sessions.
Back and Rack Pulls
J’s as warm up
Lat PD
100x10
120x10
140x10
160x10
BB Row
185x8
205x8
225x8
1 Arm T-Bar Row
Bar+75x8x3
H Strength Hi Row
100x8
120x8
125x8
Rack Pulls Mid Shin
135x5
225x5
275x5
315x5
All pulled pretty fast
BB Shrugs
225x15x3
Cable Pull Aparts
20x10x3
Ran a couple laps before, none after, kinda tired from flying and a tummy full of Indian food didn’t help me sleep last night…
Back and Rack Pulls
J’s as warm up
Lat PD
100x10
120x10
140x10
160x10
BB Row
185x8
205x8
225x8
1 Arm T-Bar Row
Bar+75x8x3
H Strength Hi Row
100x8
120x8
125x8
Rack Pulls Mid Shin
135x5
225x5
275x5
315x5
All pulled pretty fast
BB Shrugs
225x15x3
Cable Pull Aparts
20x10x3
Ran a couple laps before, none after, kinda tired from flying and a tummy full of Indian food didn’t help me sleep last night…
[quote]strangemeadow wrote:
And on the 7th Day…
Chest and Tri’s
Schedule is whacky this week as I’m recording in Nashville. Which is totally cool. any who…
Bench
empty bar x10x2
95x10
135x5
185x3
225x3
275x3x4
275x2x3
Was disappointed I couldn’t get all 6 sets of 3 reps, but I made up the reps…KingKia, are you out there? Any suggestions?
Incline DB
80x10
90x10
100x9 Fuck! I wanted 10…
Superset
Incline Neutral Grip Flies 25x10
Bench Dips 45, 90, 90 x10
So 3 sets of the above.
Done in an hour, minus 10 min of warm up.
Shouldn’t be bummed about the bench but I am. But to be realistic, I also knew it would be tough. Fuck. Oh well, I’ll hit it again next week
Will try to log from Nashville, think I found a gym close to hotel and studio, bringing supps and gear.
[/quote]
Yeah man, you are making excellent progress. Seriously. It takes a couple of weeks, but soon enough, you’ll get all sets of three, then sets of 4, and then you can up the weight. Since you haven’t spent a lot of time in benching in lower rep ranges, this should work well for you. I only ever went up 3-4 total reps per week, but that increase was pretty consistent from week to week.
[quote]strangemeadow wrote:
Ran a couple laps before, none after, kinda tired from flying and a tummy full of Indian food didn’t help me sleep last night…
[/quote]
Whats your favourite indian dish?
I loooooove chicken saag.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
Ran a couple laps before, none after, kinda tired from flying and a tummy full of Indian food didn’t help me sleep last night…
[/quote]
Whats your favourite indian dish?
I loooooove chicken saag.
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Usually Vindaloo. But sometimes Butter Chicken is amazing, depends on where you go.
Chest
empty bar x10x2
95x10
135x5
185x3
225x3
275x3x6 sets = Success!! Struggled last week, didn’t struggle this week. It was tough, but doable. Psyched!
Incline DB Press
90x10x3
Superset
BB Curls 95x10
Incline Flies Pronated 25x10
3 sets
Incline DB curls
35x10x3
Incline Hammer curls
35x10x3
Solid day. Happy I met my goals. Did knee rehab yesterday, actually did 3 sets of 10 squats with 135# no problem. That too was encouraging. Need to go walk the dogs in the rain 
Off this weekend 
Thats some heavy ass benching.
Congrats on the squats. Good to hear the knee has held up.
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[quote]strangemeadow wrote:
Chest
empty bar x10x2
95x10
135x5
185x3
225x3
275x3x6 sets = Success!! Struggled last week, didn’t struggle this week. It was tough, but doable. Psyched!
Incline DB Press
90x10x3
Superset
BB Curls 95x10
Incline Flies Pronated 25x10
3 sets
Incline DB curls
35x10x3
Incline Hammer curls
35x10x3
Solid day. Happy I met my goals. Did knee rehab yesterday, actually did 3 sets of 10 squats with 135# no problem. That too was encouraging. Need to go walk the dogs in the rain
Off this weekend [/quote]
Congrats, man! You’re doing great!
Shoulders, Bi’s, Tri’s
Wasn’t really feeling it this morning, but did it anyways…
Military Press
empty bar x10x2
95x10
135x8
145x8
135x8
Arnold Crush DB (bi curl into OHP seated)
35x10x4
Compound sets
Decline Curl 30x10
Lat raise (top) 10x15
3 sets
Seated Incline DB Hammer Curl Alt
30x10x3
Lat Raise (bottom)
30x20x3
Rear Delt Flies on pecdeck
80x10x3
Bench Dips w/ 90#
3 sets of 10
Feel blah, I blame it on many flights this weekend, tired. Off to walk dogs, knee rehab this afternoon.
Dl and Back
DL
135x5
225x5
315x5
365x1
385x1
1 Arm Row, BB plus 75
10x3
1 Arm Row W/handle (pronated) BB plus 75
10x3
TRX Inverted rows, feet on bench
10x3
H Strength Hi Row
120x8x3
Shrugs BB
225x15x3
Good day, everything felt solid. Tomorrow is off/knee rehab. Thurs is chest. Saving my energy up for that.