Day late rack pulls...

So thanks to working an 8p-4a shift for a recalibration I forgot to get this posted yesterday.  Damn that was not a fun shift, granted, mostly because I had so little sleep, but getting up early and going to the gym was worth it.  Was a quick/easy day, the main lift and an accessory, but sometimes less is more.  Since I've got to switch to the subtitled Dragon Ball Super that number is going to stay the same until Friday night when I break out some more.  But anyway... lets get to some numbers, not many today...


Rack pulls 2nd pin  135x6, 225x6, 315x3, 405x1, 495x1, 585x1

Straight Arm Pull Downs 140 4x10


That's all for today.

Bench training...

Great day at the gym, not so much the rest of it, lets do some numbers....


Shoulder Saver Bench 135x10, 185x10, 225x10, 275x10, 315x10, 365x3

The 365 was a bit of a test, didn't want to push it too far, but it felt good. 

Rope pressdowns, single pully.
80x10, 90x10, 100x10, 110x10


Hammer Triceps Machine

120  4x20

Uppercut cable flies

40x25, 30x25, 25x25, 25x25


My chest was killing me after this.


Dragon Ball Count

601/667

Legs, blah...

Okay, so unfortunately, forgot to post this update yesterday, I was wiped out last night.  Another day where I had to be at work at 4am for the truck, so only like 3-4 hours of sleep, so by the time I finished at the gym, I was wiped but forced myself to stay up to my normal bed time, in the sleep deprivation I spaced and forgot.  Unfortunately, my plan was to do some squats, but by the time I got home and was getting ready for the gym, my back stoved up enough that I didn't want to risk it.  So, just did trained legs instead of squats.  Didn't watch any of Super either so my Dragon Ball number is the same as yesterday... so....


Leg raises 100x10, 115x10, 130x10, 145x10, 160x10, 175x10, 190x10, 205x10, 220x10, 235x10

Leg curl/hyper thingy  85x10, 85x10, 100x10, 110x10

Calf raises 110  4x25

Then just for fun did alternating dumbbell curls 45s x 13.

Triceps/shoulders...

Getting this typed up early since I've got to try to sleep at a stupidly early hour tonight.  Damn good day today.  Hit triceps pretty well and went a bit heavier/harder on shoulders which seem to be holding up well, we'll see how they feel after sleeping on them.  So since I've got to make dinner then attempt to get in bed and sleep, lets get to some numbers...


V-Bar pressdowns 60x15, 70x15, 80x15, 90x15, 100x15, 110x15, 120x15, 130x15, 140x15, 150x5, 160x9.   That 160 was a beast but I actually got it more than I thought I would.

Long bar double cable press downs   32x15, 37x15, 42x15, 47x15

Lateral raise machine 150 4x15

Front dumbbell raises  20 4x10

Still going easy on the shoulders, but they felt good.  We'll see how tomorrow feels...



Dragon Ball Count!

583/667

Sleep deprived rack pulls.

Okay, holy shit, so... currently working near Chattanooga, IF traffic is good, it takes me about 1:15 to get there, if not good, 1:45, so last night I closed then tonight I had to be back at 6am for replenishment.  So, I got about 4 hours of sleep, in addition to doing my regular work duties, I walked about 5 miles in the store, then went straight to the gym and did heavy rack pulls, fortunately they were from high pins, but I was on the deficit block.  My back has been feeling strong again, so decided to go heavy, just not going to do squats for another week or two.  But anyway, it's like Goku once said, "Every little bit helps!"  Or something along those lines.  Anyway, it was a pretty damn good day in there, aside from them having the fucking AC set to 76.  So, lets throw down some numbers...


Rack Pulls, 3rd pin, deficit block.
135x8, 225x6, 315x3, 405x1, 495x1, 585x1

After doing these I probably left about 20 pounds behind, but... having been the first time I've pulled in 3-4 weeks I'm happy with it.

Straight arm pulldowns  120   4x12

Face pulls  140  4x10


Called it there because me and my training partner were both hot and hungry.


Dragon Ball Count


569/667

Even less shoulder pain/bench!

So man, today was amazing.  My shoulder actually felt really good, very minimal pain.  It was odd and kinda scary.  Maybe I am healing.  Now I just gotta keep doing what I'm doing and not attempt to rush back into something heavy.  So lets get to some numbers.


Bench with Shoulder Saver  135x10, 185x10, 225x10, 275x10, 310x10

Machine bench  3 plates x15, 4 plates x15, 5 plates x14, had to have a little help with the 15th so not counting it.

Upper cut cable flies  50x12, 50x12, 40x15 35x15, 35x15


It was a damn good day.


Finished season two of Dragon Ball Super, so...


Dragon Ball Count

564/667

Getting close now!

Triceps/Shoulders, long assed day...

So, training at a store in Hixon, had to be in at 4am this morning.  Have to leave around 2 to make sure I make it in time.  So running on fumes now.  This will be quick.


Triceps Pressdowns 60x12, 70x12, 80x12, 90x10, 100x10
Grenade grip pressdowns 32x10, 37 3x10
Handle Pressdowns   37x10, 42x10, 47x10, 52x10
Lateral Raise Machine 100x15, 110x12, 120x10, 130x10
Front dumbbell raises   15s 4x12


Now I crash hopefully.

Squatless legs one more go

Doing this from my phone thanks to a cable outage. Anyway I'm up way too early since I have to be at work at 4am. Anyway, good day for legs. Tested my back very lightly with standing calf raises. Let's hop into numbers.

Leg extensions 100x10, 115x15, 130x15 145x15, 160x15

Leg curl/reverse hyper thingy, tis an odd machine

85x10, 90x10, 95x10 110x10

Standing calf raises 90 4x12

Seated calf raises 115 4x25

Dragonball count

548/667

Backfun

Really good day.  However, my plan to watch Cobra Kai before Dragon Ball Super has failed.  Good day at the gym.  Was reminded of a really good Gary story, fortunately Adrian was there to hear it too.  Anyway, we'll get to numbers before that depresses me...


Lat pull downs  1 plate x15, 2 plate x15, 3 plate x12, 4 plate 5x10
One arm row machine  3 plate 3x8
Face pulls 37 x15, 42 x15, 47 x15 52 x15
Straight arm pulldowns(vbar)  52 4x12


Dragon Ball Count

544/667

All In Chicago, Bench, Shoulder pain, Dragon Ball....

Holy shit, today was... eventful.  First, personal shit out of the way, got my ticket for All In Chicago!  So looks like Sept 1st I'll be in the Windy City!  That will be awesome, not sure if I'm just going to do it in a day or take the whole weekend.  Only downside is the Cubs are on the road that weekend or I'd definitely make it a full weekend trip.  Finished all of Dragon Ball GT, gotta say, it had some pretty low points and I can see why some people didn't like it, but over all, not too shabby.  I'll get my count up down there in a few minutes.  Taking a chance tomorrow with a job change so we'll see if the gamble pays off in the long run.  Hopefully so.  Okay, lets get to some training.  Man, today I got in such a groove using the Shoulder Saver from Elite FTS it's the first time I've felt good with free weights on bench in a minute.  It was a pretty sweet day until I went to 5 plates on the machine bench and my triceps was just like "nope, not today kiddo."  Which is odd, because my triceps is the same age as myself.  Little fucker. 


Shoulder Saver Bench  135x15, 185x10, 225x10, 275x10, 315x8
Machine Bench 3 plates x 15, 4 plates x15, 5 plates x a whole lotta nope.  Left triceps just shot out from under there.  No pain, was just fatigued.  So I guess that means I've been working them as hard as I have been lately.

Pec Deck  130x12, 145x12, 160 2x10




Okay, and Dragon Ball Count....


537/667


I'll start Dragon Ball Super this week.  But I also need to watch Cobra Kai, so I might hammer it out before I do Dragon Ball Super although I do plan on having Super finished before the movie comes out this December.  Anyway... enough for now.

Legs...

Completely spazzed and forgot to log yesterday.  No crying over spilled milk though, but going to make sure I get this one done.  Lower back is still twitchy so did a non-squat leg day which also included not doing leg curls.  So instead, I did a stupid amount of leg extensions along with some hip work.  Not sure I could remember how to walk afterwards.  Anyway... numbers...


Leg extensions   100x10, 115x10, 130x10, 145x10, 160x10, 175x10, 190x10, 205x10, 220x10, 235x10, 250x10

Hip abductors  90  4 sets of 15

Hip adductors  60  4 sets of 12






Current Dragon Ball Count...


506/667.  Getting close now!

Minimal shoulder pain!

Okay, so my shoulder was covered in k-tape, but at least didn't have a sharp stabbing pain while trying to bench.  So that was nice.  Granted, my stomach has been pretty fucked up from all the NSAIDs, but I've laid off them today.  So maybe I'm getting close to recovering, hopefully at least.  So, some numbers shall we?


Shoulder Saver Bench  135x15, 225x10, 315 2x6
Machine bench 3 plates x15, 4 plates x15, 5 plates x13
Grenade grip press downs  27x15, 32x15, 37x15, 42x15, 47x15
Cable flies  50 4x12


After all that my shoulder still felt pretty stable so I think I'll keep this routine up for a bit.


Dragon Ball count...

477/667!  Less than 200 to go!

Triceps with a dash of chest...

Okay, so back was feeling better today, but still not 100% so going to rest it tomorrow since I know more squats would just fuck it up.  Fortunately triceps are easy to do standing.  So that's what we did today.  Lets hop into some numbers...


v-bar pressdowns 60x12, 70x12, 80x12, 90x12, 100x10, 110x10, 120x10, 130x10, 140x10, 150x10 and damn, that 140 and 150 was a serious ball breaker, but it seems to be working nicely.

handle pressdowns, 42x15, 47x15, 52x12, 57x10, 62x10, 67x10, 72x10

hammer triceps machine 120 4x15

pec deck 160   4x10.  Shoulder felt pretty decent doing these so hopefully all the anitinflammatories I'm taking for my back are carrying over to my shoulder.


Dragon Ball count...

417/667

Back, and stupid f'n back.

So, decided not to do pulls since I had that spasm after doing squats, and after benching.  So decided to just focus on upper back.  However, going balls to the wall on it, caused it to act up, so I think I might need to do some light work for a week or so.  Anyway, we'll get to numbers.


Lat pulldowns (#of plates on each side)
1 plate x15, 2 plates x15, 3 plates x12, 4 plates 5x8
Row machine  (#of plates on each side)
1 plate x15, 2 plates x12, 3 plates x10, 4 plates x8.  That's where the spasm hit.
Straight arm pulldowns 42  burnout 51 reps.



Dragon Ball Count


397/667