Rack pulls....

Long day and I've been awake far too long.  Even the most caffeinated thing Starbucks has to offer hasn't helped a lot, but here we are.  Today felt really good at the gym, did rack pulls, went pretty heavy, well same as last week but dropped the pins to the second and got it.  It's pretty easy to impress 80 year olds in the gym by lifting nigh 600 pounds.  Anyway, got other stuff on my mind too, but I'm trying not to dwell on it, we'll see how that goes.  Lets hop to some numbers...



Rack pulls 2nd pin  135x5, 225x5, 315x3, 405x1, 495x1, 585x1

Face pulls  100  4x15

Cable side bends  100 4x15

Straight arm pulldowns  100 4x15


The Dragon Ball count hardly moved at all today, but at least I'm not too far off from the midway point!


291/667

And on the seventh day, I benched.

Okay, so didn't realize how late it was, so might be short.  Might ramble.  Lets see... shoulder is feeling better but iffy still, doing a lot of antiinflammatories/ice/rubs/TENS on it.  That's helping but I still haven't gotten back under a straight bar and didn't today.  But it's still nice when you walk in and one of the trainers says something like "Crap, we're about to run out of plates."  Still feels weak using a machine, but at least I'm getting bench training, plus it's really nice on my triceps I've noticed.  Thinking I might go back to straight bar presses using a shoulder saver and boards before I go right back into bar bench to my chest with significant weight.  Probably going to go 2-3 more weeks before that.  Other than that, I've slowed down a bit on Dragon Ball, only about 4 episodes a day.  Other than that lets just hop to numbers...


Machine bench 1 plate x10, 2 plate x10, 3 plate x10, 4 plate x10, 5 plate x10
Grenade grip triceps pressdowns 35  4x15
Double handle cable pressdowns  32 4x15
Pec Dec   130 3x12



DB Count...


290/667

Squats

So, decided to do doubles and actual speed work albeit with a tiny bit of weight and didn't have the lower back issues, which was nice.  I did notice watching me warm up on squats is funny though, I always start with the bar, first few reps I'm barely moving my hips, until I finally hit quarter squats, then half squats, until finally I'm hitting depth.  Ah, progression, or whatever...



Squats  135   15x2
Leg Curls 100  5x10


Yeah, it was a quick and simple day today.



DB Count


278/667

Lotta triceps... well, 2, or 3, or 6 depending on your counting...

Yeah, really just feel like popping out numbers tonight... except I did manage to strain my elbow starting the tiller tonight, not while actually you know, lifting heavy assed weights.

V-bar pressdowns  60x15, 70x15, 80x15, 90x15, 100x15, 110x15, 120x15, 130x15
Grenade grip pressdowns 60  4x15
Grenade grip riposte      30x12, 35 2x10, 45x10
Long bar cable presses  37 3x15
Handle pressdowns       37  3x20



DB Count...

274/667

Speed pulls...

So, this morning all my pulls felt good and felt like I was actually pulling them fast which was nice.  Once again, another morning where I didn't feel like lifting much, but eh I lived.  Dunno if anything else much is going on, just typical boring stuff, pretty deep into DBZ now, over 1/3rd of the way through it which is nice.  We'll hop to numbers now.


Speed Deadlifts 315  6x2
Neutral grip behind head short stroke, yadas....
150 3x10
Standing cable situps  100 3x15
Straight arm pulldowns 100 3x15



DB Count...

276/667

Benching, shoulder felt betterish...

So, managed to do a couple of sets of flat bench shoulder felt better, but not good enough to want to keep doing it, so moved over to the machine this week too.  Been taking an egregious amount anti-inflammatories, so hopefully it will be better in the next couple of weeks.  Just gonna hop into numbers.


Flat bench 135x10, 225x6

Machine bench 2 plates x10, 3 plates x10, 4 plates x10, 5 plates x10
Grenade grip press downs 30x10, 40x10, 50x10, 60x10
Grenade grip cable Tates  50 3x10
Long bar double cable press downs 32x15, 37x15, 42x15, 47x10
Hammer Machine Tricep presses  110 x 41, 110x 33, 110x37



DB count... Goku FINALLY went Super Sayian

257/667

Shitty squat day...

So, the spot in my lower spine/back is still wonky, moreso when I was trying to take the bar off the pins instead of actually doing the squats, so I guess that's progress.  Anyway, I'll just try to spout numbers out since I seem to be getting distracted by a stupid that poppy video and dancing. 


Squats 135  6x5
leg curls 100 5x12
hip adductors 200 3x15
hip abductors 150 3x15



Dragon Ball count....


235/667

No shoulders today!

So, because of the shoulder pain, didn't actually do shoulders today, just turned it into a quick/fun triceps day.  Went to Chattanooga today after the gym in search of a Pop, couldn't find the damn one I wanted unfortunately, but I was able to order it off Amazon.  So at least I got that going for me.  Anyhoo, lets get on to numbers...

v-bar pressdowns  60x10, 70x10, 80x10, 90x10, 100x10
Double cable long bar press downs   32x15, 37x15, 42x10, 47x10 52x10
Grenade handle press downs  32x10, 37  4 sets of 10


Then for fun....

grenade grip reverse curls, 30 3x8, 40x6



Dragon Ball Count....


225/667

Rack pulling fun...

Shoulder felt okay for rack pulls and everything I did today except the lat pulldowns, it was just twingey on those, no real pain.  But anyway, not in much of a mood to ramble today, so numbers....


Rack pulls 3rd pin, worked up to single with 585
short stroke behind the head pulldowns  150  3x10
Cable sidebends 100 3x10
Standing situps   100 3x15






DB count...


198/667

Bench, I need a new shoulder...

So, this morning was bench, got my actual grenade grip handle in so that was going to be fun with accessory work.  So, 135 on the bench was tweaking my shoulder like crazy.  Went to 225 for my second warm up.  Benched it once, racked it.  Said lemme try again.  Did it again.  Was like "Nope!"  Don't even think with my slingshot I could have gotten through the pain.  This morning it was worrying me, and aside from pushing myself up out of bed in the morning, the bench is the only time it hurts.  So I moved back over to machine presses.  So, anyway, we'll go from there...


Hammer Bench 2 platesx10, 3 plates x10, 4 plates x10, 5 plates x10.  No real pain or discomfort doing these so looks like I'll be sticking with them longer.

Grenade grip press downs 32 x10, 37x10, 42x10, 47x10

Grenade grip cable Tates  35x10, 45x10, 55x10, 65x10

Straight bar pressdowns 60x30, 70x33, 80x30, 90x15 100x8

Going to be doing a lot more icing of my shoulder.  This morning was a bit scary.  Anyway... as for the Dragon Ball count....



184/667