Easy shoulder day...

So, this one will be short.  I'll probably post something over the weekend.  But good day.  Next week will either be a deload or an off week.  Haven't decided yet.  But we'll see...



Machine Shoulder Press  80x10, 100x10, 120x8, 140x6

Machine Lateral Raises  150  4x15

Single Arm Triceps Press Downs  37  4x15

V-Bar Pressdowns  100x15, 110x15  120x15  130x13

Double Cable Long Bar Pressdowns   47  4x12

Few squats, stupid rib pull...

Okay, so the rib pull is bothering Chris still, so after our first couple of sets of squats we changed just moved to accessories.  Kinda glad we did because holy fuck, my legs are throbbing right now.  Hope this goes away quick because get to do an unload at 4am, so that's going to suck ass.  Before I get to numbers, the glute ham raise hypers we do.  We've gotten to the point that body weight is far too easy, like 10-15 reps easy.  So today I think "25 pounds isn't much"  So I tell Chris to grab a 25 pound kettlebell.  Holy fuck, my hammies are on fire.  Like, bad... so guess what, 25 pounds is a lot.


Squats 135 x 8, 155x8

Glute Ham Raise Hypers BW x 10, BW+25lb kettlebell 1x6, 1x7, 1x8, and I'm being lenient with calling that 8th one an 8th.

Hip adductors 165 x 10, 190 x 10, 205 2x8

Hip adductors  190 x10, 220 x10, 225x10, 230x10

Standing cable situp 1 wide, 1 narrow  2x30


Seriously, even walking up my ramp at home sucked today.  Okay, shoulders tomorrow then no training post for a few days because off the Chicago!

Rib pull equals no deadlifting

So, partner has a ribcage pull so we switched up and did hip thrusters instead of deadlifts, and man... I can tell I've neglected my hips a bit.  I need to stop that.   It feels like... well, if you know what a hip thruster is then you know what it feels like I did all day.  But you know me, always keeping it PG rated.  Yeah, that's it.  Anyway, I'm beat so I'm going to post up some numbers and hit the hay.


Hip Thrusters  135x10, 155x10, 175x10, 195x10

Short Stroke Behind The Head Pull Downs(hard to explain, great exercise)  140x10, 150x10, 160x10, 180x10


Straight arm pulldowns  100 4x15

Bench day

Man, today was a good day for bench.  Very minimal shoulder issues.  Using the Slingshots is helping a lot which is nice.  Had a busy/long day at work so was a bit tuckered out going in, still a great day though.  Tomorrow unfortunately is a 4am day, two this week, then yay, Chicago this weekend.  Should be fun as long as I don't get shot.  Kidding, who'd wanna shoot me, I'm lovable.  Anyway, some numbers...


SS DE Bench Press  135x10, 185x8, 225x5, 275 4x2 315 4x2

V-Bar triceps pressdowns  100 x 10, 120 3x10

Chinups  1x6, 1x5, 1x5, 1x3


Six in one set is the most I've done recently which is pretty awesome.  Seven is the most ever in one set, I'll equal that in the next few weeks, break it before the meet for funsies.  Anyhoo, that's enough for now.  Gotta shower/sleep, 3am comes early.  Or late depending on when you're reading this.

Skwats!

So, decent day, had a set knocked off thanks to a pinched/cut had on second to last set.  But it's all good.  Still a pretty solid day.  So lets see how we kick this badboy off.  Today was the first time I didn't feel like doing squats.  But I did them and enjoyed them... just wasn't feeling it. 

Squats 135 x 6   185 4x2, 205 2x2 225 2x2

Hip adductors   190 x 10   205 x10  220 x6

Hip abductors   190 x10, 205 x10, 220  2x10


Standing cable situp   1 set narrow stance x25   1 set wide stance x25



This upcoming week will be very condensed since I'm going to Chicago on Friday.  After I'm thinking Wednesday there won' be any post till at least Monday.  Just a weekend trip of wrestling and good times.  ALL IN BABY!  I might post somethings about that too under the life category. 

Shoulders, triceps, long assed day...

So, thanks to work issues the amount of sleep I got before having to be at work at 4am was not good.  Long hard day there, so felt like absolute ass going into the gym, even after a nap.  But blah.  Those got put behind me, today wasn't a hard day at the gym, but it was solid and felt way better getting in there than not going.  Anyway, nothing else exciting, so lets throw down some numbers...


Overhead press 95x8, 135x8, 185x6, 225x4

Machine lateral raises 150  4x15

Handle Grip Triceps pressdowns  62x15, 67x 15, 72 2x15

Grenade grip press downs   30x15, 40x15, 50 2x15


That liquid grip really helped holding on to the grenade grip too, so that was nice.  Anyhoo, enough for today... Squats are next!

Lots of rows, little deadlifts...

Okay, another long day at work, but it was good.  Pretty stress free, I'm thinking however, the past few days got to me a bit because my core felt like it was ripped in twain.  The rows felt fine, after the first set of trap bar deadlifts with shrug it was like "holy shit, I don't think I need to do another set because of this pain."  So I was wise and didn't.  So yay me.  Anyway, here's some numbers.


Hammer rows 70x8, 115x8, 160x8 205x8 255x8 and finally... 295x8.  New rep PR on that, seriously can't get anymore weight on there.  Friend of mine Adrian joked about figuring out a way to hook up bands to it.  I think I came up with a way.  We'll see in a few weeks. 

Trap Bar Deadlift with shrug  315 x6, this was where I was like "nope!"

Straight arm pulldowns 70 x50  That was a burn out of course...



Oh yeah!!! Got a new product called Liquid Grip because that gym doesn't allow chalk.  It's not as good as chalk by any stretch, but it worked pretty nice actually.  Anyhoo, enough for today.  Stay frosty.

We now return you to your regularly scheduled bench day...

So lets see... I was beat going into the gym today.  Even after a solid night of ambien fueled sleep, the fact in a 28 hour span I worked about 21 hours still took a lot out of me, or so I thought.  Felt horrible, turned into a great day.  Shoulder felt good on 405 which was nice, my bench setup felt on point.  So yeah, good times.  Lets pop some numbers...



SS Bench Press 135x10, 185x10, 225x10, 275x5, 315x1, 405x1

Dumbbell French press  100 3x15, 100 1x30    So, on the last one went full beast mode, could have been anger, could have been the lovely woman standing near by doing goblet squats.  The world may never know.  They know.  They know.

Face Pulls  80  4x15



So yeah, good day.  Back work tomorrow after work work.  Should be fun.

Life update, no actual numbers!

Okay, a number or two might appear in here. 

So lets see, today's my birthday.  It's been an interesting past year.  Good, bad, ups, downs.  People came, people went.  Not sure some of those were for the best, but eh.  Anyway, 42 down, 7 to go. Okay, that was morbid but it made me laugh.  Man, if I die in like 7 years, whoever reads this will think back to it and be like "what the fuck?!?!"  Okay, so the things that really matter.  The gym.  Only two days at the gym this week.  Partner is out of town for business which is a good thing, not sure he realized how hard training for a meet is on the joints/tendons.  So a few days of rest will help us both heal.  Speaking of healing and the gym, for the first time in a long time, my pain levels have been pretty decent.  Not sure if I've gotten used to the unholy amount of ankle pain or it has actually gotten better, but either way, I'll take it.  Being about 30 pounds lighter I'm sure helps, but still.  Oh and don't worry, I'm still about 330 pounds, it's been nice, I've actually lost a little more, but it's all been from the waist, at least according to my friend David who saw me from the back the other day and didn't realize it was me, he said as soon as he saw me he was like "damn, that dude is a beast"  and yes, I checked, he said "a beast" not "obese."  Work is going good, got a promotion, it feels like a good fit, so that's nice too.  Now, lastly, health... had my 6 month blood work done yesterday.  Test levels are good, blood sugar is good, cholesterol is good, and liver function is good.  So I got that going for me, I blame this straight edge lifestyle I live.  Now, time to end my birthday the best way I know how.  Glass of scotch and Taylor Swift videos.

Rows, Deadlifts, and Shrugs, OH my...

Today was damn good.  So many rows and deadlift/shrugs that my grip is completely gone.  New rep PR on the hammer row machine, because well, I can't add anymore weight to it without buying a welder at work.  Although, not a bad idea.  Anyway, enough of that.  Good/long day at work but oddly a fun day.  Couple of long days in a row, but an almost adequate amount of sleep last night plus a venti Double Shot with 2 extra pumps of syrup before the gym helped.  So lets do some numbers...


Hammer Strength row machine 70x8, 115x8, 160x8, 205x7, 230x6, 250x5(rep pr!)

Trap Bar Deadlift with a shrug on each rep  315 pounds 3x6


Man, I will say I was completely blown up after those dl/shrugs, it wasn't this bad last time I did them, but I also didn't work an 8 hour day before the last ones, so that might have something to do with it.  At any rate, I'll put this badboy to bed for the night.  Rest of the week might be kinda spotty. 

Fun bench day, minor setback....

So felt good going in the gym today.  Shoulder felt nice, the minor setback was to my partner after the first set of skullcrushers, so I'm fine.  He pulled something in his elbow a bit.  We stopped there to keep from aggravating it. Also found out that the service I use to publish to Twitter seems to have stopped doing that, so I guess I'll have to manually do this every place.  Yeah, today's is pretty uneventful so here's some numbers.


Close grip shoulder saver bench 135x10, 185x8, 225x6, 275x2, 315x1, 365x1

Skullcrushers 135 1x10

Lotta squatta

Okay, I was reaching for that title.  Hopefully it caused some eye rolls and groans.  So, today was an all around good/fun day, not just in the gym.  Once again, squats are making small progress and while I did do a bigger jump than I had intended just because I wanted to see how I would handle it, I'm glad I did.  On my final set of doubles I went to 275, which once again, isn't much.  It was funny, on my 3rd set of 225 I had the thought "I should do 275 on my last one to see how I handle it."  After loading it and getting myself ready I stood at the rack for a moment like "Yep, this is the one that's going to kill me, not going to be able to walk again for 12 weeks."  Did the lift anyway, handled the first one so well I told my partner "Okay, stop spotting me and check out my depth"  Turns out as deep as I was hitting 185-225 so I'm happy, well as happy as I'm capable of being.  So I'm good with that.  It was a good simple day, just a decent amount of squats and one accessory, plus one set of Phillips curls for punishment. 


Squats 135x6, 185 4x2, 205 4x2, 225 3x2, 275x2

Glut Ham Raises/Hyper extensions   x8 each one with a static hold at the top.  I do a lot of posterior chain work, but holy hell those static holds really fire up my glutes and hamstrings.


Phillips curls 20/25lb dumbbells.  Got my bicep work in for the month now!

Shoulders/triceps, now that's what I call a good day.

So, lets see... this week has been pretty shitty in a few aspects.  Like plans changing, days changing, and shit like that.  But it's like "eh, whatever."  Although, this week as far as the gym goes it's been really fucking solid.  Today was no exception.  It was funny, before I started my heavy lift today I said to my training partner "Okay, so I want 3, but I'm feeling really fucking great, so that means I'll probably fail trying to get the first rep."   Damn, I was wrong and it was great.  I'm also in an oddly great mood.  This doesn't happen often, also, don't get used to it.  I figure I'll hop to numbers now. 

Double Arm Landmines 1 plate x10, 2 plates x10, 3 plates x8, 4 plates x6, 5 plates x5.  I was fucking ecstatic after this.  My previous PR on these was 3, and that 3rd one was a grinder.  So super pleased.

Machine lateral raises 200 4x10

Skull crushers 115 x 6, 135 x7, 135 x7, then the final one, apparently I went Super Saiyan because 135 x15

Straight bar triceps pressdowns 72 4x15



So yeah, fucking great day. 

Oh yeah, also, I realized the other day that Facebook doesn't allow Twitter to post to it anymore, so I use a service called dlvr.it to update Twitter to with any new blog post.  Then I would use Twitter's automatic function to post to Facebook, so as it turns out I had a couple(I think) post now show up on Facebook, so I now have to go in manually and publish this to Facebook, so if anyone from there actually reads this... if I ever miss a day, www.mattknight816.com will show you everything, but I'll do my best to not forget to post a link on Facebook.  I assume some people do since the last one had several views from Facebook, but eh.  Still shocked sometimes that this thing gets as many views as it does.  But thanks all! 

Deadlifts, and I hate being cut.

Not that kind of cut, don't worry I'm still fat as hell.  Yesterday we did a recalibration at work, so while cutting some straps off some boxes one of the straps popped back and put a cut on my index finger right between my first and second knuckle on the palm side, so gripping the bar for deadlifts was a bitch.  Even after I super glued it shut it still popped open on 500, so nothing like the added pain of chalk and sweat getting in that cut to really put a hindrance in pulling.  Aside from that work was a good pretty chill day.  Rest of the day was pretty shitty.  So we'll just jump to numbers...


Block pulls 135x8, 225x5, 315x1, 405x1, 500x1

Standing cable situps  100 4x15

Hand was having some issues, so couldn't really do the other accessory I had in mind, which was okay since I had plans for the night and needed to get home and get showered/ready.  So that worked for the bestish.  Anyway, enough rambling. 

Benching, I must say...

...today was a good day.  There's your Cube reference for the day.  Although, at this point if you haven't thought of Ice Cube at least once, I have to question what you're doing with your life.  So seriously though, damn, today was good.  Went decently heavy, on everything.  Everything felt good, very minimal shoulder pain.  Even after being at work at 7 this morning.  So yeah, life is grand today.  Because of this I fully expect back day to be soul crushing, but eh... that's not till Tuesday(there's your second music reference of the blog).  Lets pop some numbers down...


Slingshot Bench 135x10, 185x10, 225x6, 315x1, 405x1

Rope pressdowns 37 4x12

Seated tricep dumbbell extentions 100 4x15


Doing a heavy block for the next 3 weeks, so this will be deeply satisfying.  That's all for tonight, 4am work comes early.  Ciao for now!

Training has been done, just lacking on posting...

Okay, I basically missed Thursday post and Friday's post will be posted on Saturday night.  So I'm a little behind, oopsie.  I'll just summarize Thursday quickly.  Didn't feel like going in, went anyway, nothing special, kinda went through the motions, this past week was a bit of a deload week so it didn't bother me.  Was just beat up from work, one of the days I had to be up at 3am.  Didn't bother trying to take extra caffeine to give me a pop before I went in.  We all have those days.  Now, Friday was squat day so once again, another squat day I'm pleased with.  When I say pleased, I'm pleased with my desire to do squats again, not the weight, but I know the weight will come as long as I can stay healthy.  So, we'll get to those numbers...


Squats 135x5, 155x5, 185 2x2, 205 2x2, 215 2x2, 225 2x2.  Depth is good, form is good, coming out of the hole is good.  They're all good.  Still forcing myself to take it slow.

Hyper extentions with a glute ham raise.  3x10, each one had a hold at the end so hammies were kinda tuckered out.

Seated calf raises 115x30, 205x35  295x7, so I found out that at 295 on those, not only can I not do a huge amount, but the pads that go across the quads dig in so hard I wanted to scream.  That was fun.