Backtastic

Went in at the usual time for some back work.  Was a decent day with the exception of a minor pull in the partner's upper back happening.  But other than that things went decent.  He threw a couple of 25s on my final set that I hadn't intended on doing just to see if I'd take them off since there was a female near us.  Long story short, did 3 more reps than I was intending with that weight because I could.

Bar shrugs  135x8, 225x8, 315x8, 315x8, 315x8, 475x11
Straight arm pulldowns   120 x 12 for 4 sets
Face pulls   120 x12 for 4 sets.

We had one more thing planned but since the pull to him was upper/mid back it kinda put the kibosh on that so we called it, all in all, still an effective day.

A day... or two late...

So just a quick catch up from Sunday... it was a pretty good day at the gym.  Found out you can somewhat safely jam plates between the 45s on the bench machine.  One of the trainers made a joke about us using all the plates, I laughed.


Machine bench 1 plate x 8, 2 plate x 8, 3 plate x 8, 4 plate x8, 5 plate x 7
Handle tricep pressdown 52 x 10, 57 10, 62 x 10, 67 x 10, 72 x 10
Double cable bar pressdowns  30 4x10
Pec Deck burn outs 53 reps 130 pounds.

Darkness!!!!

Holy shit, it's too early for this.  Also, I don't remember the last time I trained at night. I'm used to doing that in the mornings now.   Getting up with a 5 being the first number on my clock is a real ball breaker.  Gonna keep this short because it's like 5:15 and my head isn't working yet.  Next week I go on 3rd.

Barbell Shrugs
315  4x8
Short Stroke Behind the head lat pull downs, damn that's wordy.
120  4x10
Face Pulls
100 4x12
Straight Arm Press Downs
100 4x12


Nice simple night.

Sunday fun, no, bloody Sunday!

Rare Sunday training!  Oh yeah, gonna try to be a bit more upbeat in these again.  So, like I said this week will be wonky for the days/times I go.  This morning got in a little after 11AM.  That was a pretty good time apparently.  Changing up the routine for a few weeks until my work training periods are done.  So yeah, that's as upbeat as it's going to get... so lets just roll on to some numbers.


Machine Bench  Since it's a machine I won't be listing weight, just the plate configuration per side.

1 plate 8 reps, 2 plates 8 reps, 3 plates 8 reps 4 plates 8 reps 4 plates and a ten 8 reps, 4 plates and a quarter 6 reps, 5 plates 3 reps.    Once I went to five plates I was like "yeah, this will be an easy 4, it was a 3 omg I can't do it again"

Handle triceps pressdowns 47x12, 52x12 57x12, 62x12, 67x14 just to force my partner to do it too.

Overhead rope extensions 70x10, 80x10, 90x10

Upward cable flies  50 4x10, 40x20

That'll be enough for today. 

Life update

So, haven't really posted anything much this week.  Only trained one day this week, was planning on taking off Thur/Fri from the gym this week to let my knee rest a bit, it's been bugging me a bit.  But anyway, it's been a pretty shitty past couple of weeks.  I won't go into details because well... while I do keep Facebook, my blog, and Instagram wide open for everything to see, there are some things I do remain private about.  Might be why I let stuff build up until I can't take it anymore.  Possibly at any rate.  Anyway, following the shitty couple of weeks finally got a call for a job and it's went pretty fast, so this was a good week to have some extra time off for the gym since I've been doing a crap load of running around.  At any rate, it looks like a good opportunity with a much less physically demanding job than I previously had along with more money and more room to advance quickly, that was talked about specifically with me during my, I'm thinking it was 2nd interview. Hopefully it'll get rid of some of the lack of job related stress I've had lately too.  I start my training on Monday at 7am, which is going to suck because I am not a morning person, but once the training is done I'll be working nights Mon-Fri which is nice.  Anyway, hopefully that'll make me less distant and moody.  My gym training days/times I haven't figured out, but I'll be back to updating on odd days/times soon before returning to my normal schedule.  As always, feel free to text/snap/message me anytime, I'm probably bored/asleep then anyway.  :)

Bench

Heavy slingshot singles, worked up to 455, partner panicked a bit since it slowed and moved it for me, so I'm not counting it.
Grenade presses 3x10  35
V-Bar presses     3x12  100

Shoulders

Shitty day all around.


Landmines Sets of 8.  plate, plate/quarter, plate/plate, plate/plate/quarter, plate/plate/plate
Handle Tricep pressdowns  Sets of 12   42, 47, 52
Machine Lateral raises    Sets of 12  200.

Stupidity loses! Or wins... I'm not sure!

So, my lumbar region is still a bit twingey but today was my deadlift today.  So, this morning when I get to the gym, I get out of my car, as me and my training partner were walking in, I say "My lower back is still kinda wonky so I don't think I can pull from the floor, but I think I might be okay with heavy rack pulls."  So, while that might sound completely stupid, it actually worked and worked nicely.  Tried not to do a lot of thinking about the day today.  But I still did, watched an odd movie which I don't think helped.  But anyway, lets get to some numbers...


Rack Pulls worked up to a 605 pound single off the 3rd pin while standing on the deficit block.
Cable side bends 100 3x15
Standing Situps   100 3x12

I get personal, I get wordy.

Today was international bench day, aka Monday.  ...So, I've loaded two games and closed them putting off trying to decide if I wanted to add something personal to this one.  I'm still not sure.  I might just type a lot before posting numbers then end up deleting it.  We'll see.  I usually start these things about the time the 11 o'clock news comes on, so sometimes they bleed over into the next day depending on what I'm doing.  These two days aren't a particularly good couple of days.  Hell, I don't know why I'm even typing this stuff up, I'm almost positive no one reads this stuff. Two years ago I was getting ready for a meet in Manchester TN.  It was the last time I saw someone in person.  On my lunch break we sat in the truck, talking about the meet, just general stuff, nothing seemed particularly odd, things actually seemed pretty good that day, which was nice.  Talking about how beat up I was, how I was nervous about the fact I'd missed my bench on my last heavy day and that was making me rethink all my lifts.  As my lunch break was nearing the end I was like "Well, I'd better get back in here before someone misses me."  As I started to get out of the truck, she grabbed my arm, pulled me back, kissed me, and said something like "You'll do great, plus when you get back and rested up we've got plans."  The next day at the meet I had finished my bench and was eating some pb&j before I got suited up for my deadlifts and my phone rang from work.  I walked outside and called back something happened at work, I won't go into details, but it wasn't something good.  That Friday was the last time I ever saw her.  Really, it didn't even hit me till I had some plans today that got canceled. I'd still like to know why.  That's all...


Okay, gym today.  Me and Chris both felt like shit this morning, I was running late, he was running on very little sleep.  Warming up with the bar even felt heavy, so naturally, great fucking day.  He even went up a bit which was nice.  So lets get to some numbers...

Full Boar Singshot bench       8x2   315, 315, 335, 335, 345, 345, 365, 365.  On the 365s on my first rep I did about a 1-2 sec pause on my chest and still threw it up.
Handle Triceps Pressdowns   4x15,  42, 47, 52, 67
Grenade Triceps Presses        3x8   30 pound
Pec Deck Burnout                  130   40 reps


Okay, I think I'll post this as is... but probably change the title...

Stupid Lumbar Vertebrae

I love squats, I really do.  Sadly, I don't think squats love me anymore.  I still do them, sometimes I do them low, well, I do them low by all standards compared to my associates.  After an accident in 09 my ankle still isn't the same, some weeks I just can't squat, some weeks I feel like I can't and push through(sometimes wishing I didn't), some weeks I feel good.  This was one of those weeks I felt good.  Unfortunately every time I go over 200 a few hours later, I get a lumbar pull.  It drives me fucking batty, pulling 500+ nothing, feel fine.  Squatting 225, lumbar pull.  Usually nothing too bad, just requires a day of rest.  But it's starting to piss me off more and more.  Anyway some numbers...

Squats  sets of 6.  135, 155, 175, 195, 225.
Leg Curls  sets of 8  120, 140, 160, 180
Yes/No  Sets of 12   Stack+Extra plates.

Shoulder fun day....

So, on my final set of landmines today, my partner put a quarter on top of the three plates and said "Now we just walk away to get water and someone will see it and think 'Damn, he lifted a lot on that'"  I laughed and said "I like your style"  Then I stood there looking at it for a moment and said "Nah, fuck it, I can do that."  I was right but it wasn't easy.  First five weren't bad, next three were a struggle but I got it.  Anyhoo, some numbers...


Landmines sets of 8.  Plate/Quarter, Plate/Plate, Plate/Plate/Quarter, Plate/Plate/Plate/Quarter
Handle triceps pressdowns 3x15  47 52 57
V-Bar triceps pressdowns  4x12  60 70 80 90
Machine lateral raises   3x12   150

Shoulder was feeling pretty decent for the landmines, not so much for the lateral raises, but over all it's been feeling better which has been pretty nice.