June 6, 2016
Lifted this PM- Bench
Again, elbow is still off
Floor press
→ 5x5 @225 Could have pushed it, being somewhat cautious. Playing it smart
Incline DB press w/ superset
→ 4x7@ 70,80,90,90# *20# flies till I was spent
Hammer Machine Press
–>3x11
intra md throughout workout
30g protein, 60ish g carb
Massage after
June 7, 2016
Lifted this PM- Squat
Gotta train around this injury (I say injury loosely). Hopefully preventing something potentially bad. Didn’t get under the bar.
Sled Press deeep
–>5x10-11
Superset Quad xtensions and stiff leg DB pulls for the hamstrings
→ 5x12
Sled Pulls
→ 4x4 down and backs
intra md throughout workout
30g protein, 60ish g carb
June 10, 2016
Lifted this afternoon- Pulls
Felt strong
Deadlifts First time I’ve pulled from the floor in many many months
Worked up to a heavy single
→ triples and doubles to 405, singles after. Stopped at 465
Gonna go for 520 in a few months
Incline chest-supported pulldowns
→ 3x8-10
Supinated rows
→ 4x7
intra md throughout workout
30g protein, 60ish g carb
June 12, 2016
Lifted this AM- bro day
Close-grip incline bench
kept it light, seeing how my elbows are recovering. They felt good.
→ 4x3 @225
Misc. Curls/ tricep work
intra md throughout workout
30g protein, 60ish g carb
June 13, 2016
Lifted this afternoon- Overheads
Standing dumbbell presses overhead
→ 5x9 worked up to 80’s
Shoulder cranks
→ 4x15
Weight vested runs
→ 2x down/backs with 60 pounds
Barbell situps w/ 15s holds locked out at top
→ 4x6
intra md throughout workout
30g protein, 60ish g carb
June 15, 2016
Lifted this morn- Presses
Slight incline bench with shoulder saver pad
→ 4x5 @ 225, 2x2 @ 255 w/ 3 second pause, 2x5 @ 225, 2x5 @ 135
Total: 8x5, 2x2
Flat Bench w/ DB’s
→ 4x9 @ 100’s
Decline Supinated DB Presses
→ 3x12 @ 30,35,20
intra md throughout workout
30g protein, 60ish g carb
June 16, 2015
Lifted this evening- Squat
Box Squat
→ 9x4 Wanted to push it beyond 405, elbow wasn’t having it
June 17, 2016
Lifted this afternoon- Pulls
Deads off 4" low blocks
→ 10x2 @ 445
Incline Chest Supported Face-pulls
→ 4x12
Supinated Rows
→ 3x burn out
Pull ups
→ 3x5
intra md throughout workout
30g protein, 60ish g carb
June 19, 2016
Lifted early- Bro day
Misc. exercises for nothing more than vanity purposes…
June 20, 2016
Lifted this evening- Overheads
I lifted a barbell over my head- real complicated…
→ 5x9 @145 seated
Clean Pulls from Pins
→ 6 triples @ 245
Shoulder cranks
→ 6x burn out
Sled pulls
→ 2x down/backs
intra md throughout workout
30g protein, 60ish g carb
June 21, 2016
Lifted tonight- Bench
Flat Bench w/ heavy tractor chains Have not flat benched in sometime
→ Worked up to a heavy x4 @225 plus chains
→ Build up was 1x10, 2x8, 1x2, 1x4 MISSED
Incline DB Press
→ 12,8.8, 10 @90
Machine Flies
→ 4x burn out
intra md throughout workout
30g protein, 60ish g carb
Run through their faces
June 22, 2016
Lifted this morn- Squat
Low box squat
→ Slowly worked up (for that volume) to a triple @405
Eblow couldnt handle beyond that
Sled Press
→ 3x8
Quad Xtensions
→ 4x16
Ballistic counter movement jumps
→ 3x5
intra md throughout workout
30g protein, 60ish g carb
June 25, 2016
Rack Pulls
→ Volume work-up to heavy triple @ 550
Supinated Rows
Some other movements I forgot to log…
Carb drank throughout workout
30g protein, 60ish g carb
June 26, 2016
Lifted afternoon?- Dynamic shoulders
Power cleans from knees
→ ten triples
Shrugs
→ 4x20
Shoulder Cranks
→ 5x Burn out
Calf Raises
→ 4x doesnt matter
intra md throughout workout
30g protein, 60ish g carb
June 27, 2016
Lifted Afternoon- Curls for Girls
No further logging necessary on this…
intra md throughout workout
30g protein, 60ish g carb
June 30, 2016
Lifted this Afternoon- Box Squat
→ 6x10 @?
My logging has really been slacking…whoops
intra md throughout workout
30g protein, 60ish g carb
July 1, 2016
Lifted this Morning- Bench
Incline bench with shoulder saver pad
→ 5x12 @225, drop 1x12 @ 135
Flat Bench DB Press
→ 4x9
Standing Flies
→ 4x max
Slow Push Ups
→ 5x15
intra md throughout workout
30g protein, 60ish g carb
July 2, 2016
Lifted at noon-Pulls
Sore as all hell. Just stressed some mechanics on my pull rather than the weight
Pause Deads
→ Warmed up with sumos off chair for 3 sets?
→ 4x8 conventional pause pulls @ only 275ish
Lat Pull Downs
→ 5x12
Low Lat Pulls w/ hip drive through
→ 4x12
Barbell Sit ups
→ 4x8 @ 105 pounds
Tire Flips
→ Until I was fat kid weezing
Watered down Gatorade throughout workout
30g protein, 60ish g carb