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The escalator is broke, taking the stairs. http://exrx.net/forum/viewtopic.php?f=3&t=8479 
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Author:  13lind Dog [ Sun Nov 20, 2011 2:58 pm ] 
Post subject:  The escalator is broke, taking the stairs. 
Thursday Weighted Neck Flexion: 8@10lb Weighted Lying Neck Extension: 8@10lb One Arm Shoulder Press: R:11@15lb / L:10@15lb One Arm Upright Row: R:11@15lb / L:12@15lb Rear Delt Row: R:12@15lb / L:12@15lb Front Lateral Raise: R:4@5lb / L:4@5lb Triceps Extension:10@15lb Curl: R:12@15lb / L:12@15lb Concentration Curl: R:10@15lb / L:9@15lb Hammer Curl: R:12@15lb / L:12@15lb 
Author:  13lind Dog [ Mon Nov 21, 2011 9:29 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Monday One Arm Straight Leg Deadlift: Both 12@20lb One Arm Shoulder Press: Both 12@15lb Selfassisted Hamstring Raise: 12 One Arm Bench Press: Both 12@15lb Weighted Lateral Neck Flexion: Both 8@10lb Bentover Row: Both 12@20lb Weighted Lying Neck Extension 12@10lb Side Bend: Both 12@20lb Rear Delt Row: Both 8@20lb Standing Calf Raise: 20 One Arm Upright Row: Both 10@15lb Reverse Standing Calf Raise: 20 Front Lateral Raise: Both 6@5lb Triceps Extension: 8@15lb Step up (Close): Both 9 Curl: Both 6@20lb Step up (Far): Both 12 Concentration Curl: R:12@15lb / L:11@15 Angled Side Bridge Hip Abduction: Both 8 Hammer Curl: Both 7@20 Vup: 6 Wrist Curl: Both 7@15 Abdominal Vacuum: ~ 1 min Decline Pushup: 8 
Author:  13lind Dog [ Fri Nov 25, 2011 2:01 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Thursday One Arm Straight Leg Deadlift: 13@20lb One Arm Shoulder Press: 8/@15lb One Arm Bench Press: 9@15lb Step up (Close): 10 Bentover Row: 10@20lb Step up (Far): 13 One Arm Upright Row: 8@15lb 
Author:  13lind Dog [ Tue Nov 29, 2011 12:51 am ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Monday DB Front Squat BW x 5 20lb x 5 30lb x 5 30lb x 5 DB Flat Bench 20lb x 5 30lb x 5 40lb x 5 40lb x 5 Decline Pushup BW x 5 BW x 5 BW x 5 BW x 5 DB Lateral Raise 20lb x 5 20lb x 5 20lb x 5 20lb x 5 DB Triceps Extension 10lb x 12 15lb x 8 15lb x 8 DB Fly 20lb x 8 
Author:  13lind Dog [ Wed Nov 30, 2011 12:52 am ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Tuesday DB Straight Leg Deadlift 40lb x 12 40lb x 10 40lb x 9 40lb x 8 (Need heavier DB's or a BB...) DB Bentover Row 15lb x 20 20lb x 12 20lb x 12 (Need heavier DB's...) Pullup (neutral grip) Band x 7 Band x 7 Band x 7 DB Curl 15lb x 9 15lb x 9 15lb x 10 DB Hammer Curl 15lb x 10 15lb x 10 
Author:  13lind Dog [ Thu Dec 01, 2011 7:24 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Thursday Back Squat BW x 12 30lb x 12 40lb x 8 50lb Springer Spaniel x 8 50lb Springer Spaniel x 5 50lb Springer Spaniel x 5 Lunge (per leg) BW x 8 20lb x 8 BW x 8 Standing Calf Raise BW x 25 10lb x 25 15lb x 20 Reverse Calf Raise BW x 25 10lb x 25 15lb x 25 (Achieve fuller rotation next time) Partial Hamstring Raise BW x 9 BW x 7 BW x 9 (Go slower and more controlled next time) 
Author:  13lind Dog [ Sat Dec 03, 2011 2:42 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Saturday DB Shoulder Press 20lb x 8 20lb x 8 30lb x 8 40lb x 5 DB Lateral Raise 20lb x 12 20lb x 10 20lb x 10 DB Rear Delt Row 30lb x 12 30lb x 10 40lb x 7 40lb x 6 DB Bentover Row 40lb x 15 40lb x 15 DB Hammer Curl 30lb x 12 40lb x 8 40lb x 8 DB Shrug 30lb x 16 30lb x 15 
Author:  13lind Dog [ Mon Dec 05, 2011 10:05 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
(For simpleness sake, all DB weights will be the total weight pushed or pulled, instead of weight per arm). Monday DB Front Squat BW x 10 20lb x 5 30lb x 5 40lb x 5 40lb x 5 DB Flat Bench 30lb x 5 40lb x 5 40lb x 5 40lb x 5 (Might have pushed myself too much with imperfect form: feeling a twang in my inside right shoulder). Decline Pushup BW x 10 BW x 10 BW x 10 (Not doing 4 sets due to result from Benching). DB Lateral Raise 20lb x 12 20lb x 12 20lb x 12 (partials) DB Triceps Extension 10lb x 12 15lb x 10 15lb x 10 15lb x 11 DB Fly 20lb x 12 20lb x 10 20lb x 12 Gains. :) 
Author:  13lind Dog [ Tue Dec 06, 2011 7:43 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Tuesday DB One Arm Straight Leg Deadlift 20lb x 10 20lb x 10 25lb x 8 25lb x 8 (The One Arm DB deadlifts seem to tax me more than the 2 DB approach; going to stick with these for a while...just need to ramp up to a 5RM instead of 812. Pullup (neutral grip) Band x 9 Band x 9 Band x 8 Band x 8 (up from 3x7) DB Bentover Row 20lb x 15 25lb x 12 (Could have done more reps/sets, but once I hit that 12th rep, I felt a sharp pain inside rear shoulder when upper arm reached horizontal with torso....will wait to try again next week, and stick with a 20lb max). DB Curl 30lb x 12 30lb x 12 30lb x 12 (My grip feels it the most instead of my biceps...3+ rep increase; will push 20lb next time). DB Hammer Curl 40lb x 8 40lb x 8 40lb x 8 (Oddly enough, these seem to work my biceps more than regular curls...increase from 15lb x 12) Weighted Lateral Neck Flexion 10lb x 8 10lb x 5 5lb x 9 (Neck work!) Weighted Lying Neck Extension 10lb x 12 10lb x 15 15lb x 12 (Need bigger plates...) 
Author:  13lind Dog [ Thu Dec 08, 2011 9:50 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Thursday Back Squat BW x 12 30lb x 12 40lb x 8 50lb Springer Spaniel x 12 50lb Springer Spaniel x 10 50lb Springer Spaniel x 8 (Up 4 reps...Time to get that barbell...) Lunge (per leg) BW x 12 20lb x 12 20lb x 8 (Up 4 reps) Standing Calf Raise 10lb x 25 15lb x 25 15lb x 25 (Moving up in weight!) Reverse Calf Raise 15lb x 25 20lb x 25 (Moving up in weight...Switch to onelegged variation next time) Partial Hamstring Raise BW x 12 BW x 10 BW x 9 (Up 3 reps...Gonna be sometime before a full unassisted GHR...) Time: 1hr 40m 
Author:  13lind Dog [ Sat Dec 10, 2011 3:12 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Saturday DB Shoulder Press 20lb x 12 30lb x 10 40lb x 5 40lb x 5 (Slight increase!) DB Lateral Raise 20lb x 12 20lb x 12 20lb x 12 20lb x 12 (Not really reaching the full range of motion, and can't do one 30lb lat raise =\...one set increase) DB Rear Delt Row 30lb x 12 40lb x 10 40lb x 12 (5 rep increase) DB Bentover Row 40lb x 20 50lb x 17 (Decided to push 50lb again and increased by 5 reps with no pain!) DB Hammer Curl 40lb x 10 40lb x 10 40lb x 9 (A measly 2 rep increase) DB Shrug 30lb x 25 30lb x 25 (9 rep increase!) Time: 2hr 8m 
Author:  13lind Dog [ Tue Dec 13, 2011 4:33 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Monday Missed. F*ck excuses. 
Author:  13lind Dog [ Tue Dec 13, 2011 4:36 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Tuesday BB Deadlift 25lb x 8 35lb x 8 45lb x 6 55lb x 5 (Could have gone more, but working on technique...) BB Row 35lb x 12 35lb x 12 35lb x 12 (Working on technique) Pullup (neutral grip) Band x 7 Band x 7 Band x 6 Band x 4 (Dropped in 2 reps. Wtf.) DB Bentover Row 40lb x 16 40lb x 18 (Dropped in 4 reps and 10lb...) DB Curl 30lb x 12 40lb x 7 40lb x 7 (10lb increase) DB Hammer Curl 40lb x 12 40lb x 8 40lb x 8 (2 rep increase...accidentally found out that once I started lowering the weight, I was bringing the upper arm down too fast, letting it carry most of the weight. When I started letting the forearm control the descent, I felt the burn where it should be). Time: 1hr 30m 
Author:  13lind Dog [ Thu Dec 15, 2011 2:55 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Thursday Back Squat BW x 9 15lb x 8 35lb x 7 45lb x 5 45lb x 5 45lb x 5 (Staying light to work on technique...See discussion page) Lunge (per leg) BW x 12 20lb x 8 20lb x 8 (Down by 4 reps) Single Leg Calf Raise BW x 15 BW x 15 BW x 15 (Switched to onelegged variation) Reverse Calf Raise BW x 15 BW x 15 (Switched to onelegged variation) Partial Hamstring Raise BW x 8 BW x 7 BW x 5 (Decrease in 4 reps) Time: 1hr 20m Side note: I'm hoping that my recent decrease in strength is just due to working out after waking up, with no food, and I'll eventually adapt to it. If I keep plummeting, I'll go back to working out in the evenings, after eating all day... 
Author:  13lind Dog [ Sat Dec 17, 2011 2:57 pm ] 
Post subject:  Re: The escalator is broke, taking the stairs. 
Saturday BB Shoulder Press 15lb x 12 35lb x 5 45lb x 5 45lb x 5 45lb x 5 (Switched to BB...5lb increase) DB Lateral Raise 20lb x 12 20lb x 11 20lb x 10 (Range of motion increasing slightly...) DB Rear Delt Row 30lb x 12 40lb x 12 50lb x 7 (Should have done less reps at 40lb...10lb increase though) BB Row 45lb x 12 45lb x 12 45lb x 12 (Working on technique...10lb increase) DB Hammer Curl 40lb x 10 40lb x 8 40lb x 5 (Performing slower and more controlled, putting emphasis on forearm...2 rep decrease) DB Shrug 20lb x 15 40lb x 15 40lb x 15 (10 lb increase) Time: 1hr 20m 
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