ExRx.net

Sunday:

2 mile bike ride with the GF's daughter.

Since the days are getting longer, there will be more time for other activities....like bike riding. We are talking about tennis now....which I used to play in my teen years. Should be a lot of fun. GF's daughter has a weight issue going on, so we are trying to come up with some fun, active things to do. I could stand a little "cardio" type training myself....lol. I will post these in my log as well.

RDL
135 08 reps
185 08
225 08
255 08
285 07
305 02

Pulldowns
120 08 reps
130 08
140 08
150 05

DB BOR
080 08 reps
090 08
100 08
110 06

Tbar Rows (straight)
045 06 reps
090 08
125 08

DB Curls
35 08 reps
40 08

BB Curls (straight)
080 08 reps
090 08
100 07

Notes: 5:01/6:01----Missed Fridays and Mondays workouts.....stoopid work! On a good note....my elbows felt better today from the extra time off. Come to think of it....that little twinge in my shoulder has disappeared too. Ate like a pig today....pretty clean minus the white bread on my sub....whatever. Fruit intake has gone up a little....still need to work on veggies a bit.

RDL----Reps on 285 have slowly been increasing....hit 7 today....will do 295 next workout. I was feeling cocky and focused (can you be both? lol), and hit a PR of 305 for 2 reps....woot!

DB BOR----I absolutely forced that 6th rep.....been at 5 the last 2 workouts.

Tbar----I dropped shrugs for a little while...maybe a long while...who knows. Added tbars.....been wanting to do them for a while now. A little awkward with my setup.....plates want to hit my neck. (edit: I watched a couple videos and see some are pulling to their stomach with little ROM, and I was pulling to my chest. I dunno....) I really need a curved handle...hard to explain. ROM is limited. I did get a nice little pump in the back though....neato torpedo.

Curls----I'm doing DB's again....f it. So I am up to 5 sets of curls....that bicep thread made me do it! And I'm not using spring collars anymore! Hahaha!

Squat
045 08 reps
135 05
185 05
205 05
225 05
235 04
255 01

Bench Press
095 08 reps
135 06
185 05
195 05
205 05
215 03

Incline DB BP
60 08 reps
65 08
70 06

Military Press
095 08 reps
105 08
115 04

Lateral Raise
20 07 reps
20 06

Pushdowns
080 08 reps
090 08
100 08

Notes: 5:22/6:19----Intense. Intense. Intense. I seem to have good workouts on days of a footlong meatball...lol. Good stuff today.

Squat----Felt good today.....one more rep on last work set. I am really liking my progress these days....about damn time! 315 doesn't seem so far off now...

BP----Good here too....one more rep on last two work sets! I took a chance on the last rep of 215....I barely managed to push it.....hahaha.

Military Press----No progress....115 is kicking my ass.

Lat Raise----Too funny....my shoulders are so fried by this point, 20 lbs feels like 100. Insane shoulder burn....


Friday again.....

RDL
135 08 reps
185 08
225 08
255 08
295 05

Pulldowns (wide)
120 08 reps
130 08
140 08
150 06

DB BOR
080 08 reps
090 08
100 08
110 07

TBar Rows (double handle)
045 10 reps
090 10
125 10
150 08

DB Curls
35 08 reps
40 08

BB Curls (straight)
080 08 reps
090 08
100 07

Notes: 5:21/6:18----It took a lot of caffeine to get me motivated today. A black eye this morning, and 3 double espresso's this afternoon before workout. Pine tree pollen is crazy here right now....my throat is killing me, eyes burning, sinus headache, ears are stopped up, can't breathe.....dammit! I feel rundown.....

RDL----295...heavy.

DB BOR----These are draining me....unreal how exhausted I am afterward. I hit 7 reps....may go up 5 lbs.....not sure.

TBar----Playing with a different handle and trying to figure out form....keeping weight low. ROM seems small....but get some decent feeling at 150. I may keep these around for a while.....



<yawn>

Squat
045 08 reps
135 05
185 05
205 05
225 05
235 04
155 15

Bench Press
095 08 reps
135 06
185 05
195 05
205 05
215 03

Incline DB BP
60 08 reps
65 08
70 06

Military Press
095 08 reps
105 08
115 05

Lateral Raise
20 08 reps
20 06

Pushdowns
085 08 reps
095 08
105 07

Notes: 5:24/6:21----Work has been hectic....not heavy, just high volume. And a lot of walking....I swear I must have walked 5 miles today and yesterday....back and forth, back and forth. I tried to compensate with more food today, but still felt sluggish. I did manage to not go backward today...lol.

Squat----wow these felt heavy today....still managed to do the same as last workout. Only managed 15 reps of 155 though.....I was pooped....out of breath....seeing stars.....blacking out....

BP----didn't think I'd do what I did.....

Incline DB BP----Damn I was determined to hit 7 or 8 reps on that last set.....it's time to move up in weight....been pushing 70 for far too long.

Military Press----Up one rep!

Lat Raise----


I need a nap.....

Sunday:
1/2 mile bike ride to tennis courts with GF's daughter.

10 mins of chasing balls around....lol. GF's daughter had an emergency bathroom thing.....(apparently her Dad took her to Golden Corral for breakfast )....

....1/2 mile bike sprint back to house.

I really hope to get some tennis in soon. My GF had a nasty fall down some stairs and is in no condition to be playing. Did I mention how bad a pool of dried blood smells when you add hot soapy water? My sleep, diet and exercise has been non existent since Thursday and doubt it will get better the next couple of days. I hope to resume Wednesday....she should be getting around pretty well by then....

RDL
135 08 reps
155 08
185 08
225 08
225 08

Pulldowns
100 08 reps
110 08
120 08
130 05

DB BOR
60 08 reps
70 08
80 08
90 06

Curls (EZ)
70 08 reps
80 08
90 08

Notes: 7+ weeks since my last workout.....taking care of my girl, 10 day vacation, long work hours.....$h1t. Did better today than I thought I would....still feel like I have backed up 5 or 6 months. My weight is down 8 lbs.....190. And my stomach has gotten a tad bigger....unbelievable. Good news is I finally got to wear my new workout shoes......

I took it easy today.....making sure not to go to far. I stopped when things became a little difficult....

Squat
045 10 reps
095 08
135 05
155 05
175 05
195 03

Bench Press
095 10 reps
135 08
155 08
175 05
175 05

Military Press
080 08 reps
090 08
100 06

Pushdowns
70 08 reps
80 08
90 05

Notes: Like yesterday, I kept things easy....no where near failure....eazy greazy. I left out several exercises.....but will be adding them back next workouts.....and slowly building intensity. I started getting some pretty good DOMS in my back this afternoon.....and I am sure I will have some serious DOMS in my quads tomorrow....I can feel them already....WOOT!

Starting to slowly bump up the calories the past several days.....not sure where I have been the past 7 weeks....I would guess around 2500 or so. I'd like to be back in the high 3K's by the end of next week....and no more canoli's and cheesecake dammit!

RDL
135 08 reps
185 08
225 08
255 08
275 04

Pulldowns
110 08 reps
120 08
130 06
140 05

DB BOR
070 08 reps
080 08
090 08
100 05

T Bar Rows
045 10 reps
090 10
135 10
180 04

DB Curls
35 08 reps
40 08

EZ Curls
080 08 reps
090 08
100 06

Notes: I am f'n tired....if I don't sleep well in the next day or two, I will have to resort to some sort of OTC/prescription/natural sleep aid. Not sure wtf my problem is. Thank God for caffeine.....espresso....truly a blessing.....lol. I pushed pretty hard today.....going all out with every bit of energy. I could have stopped at tbars.....I was beat.

My plan is to continue the push/pull I have been doing for the past too many months until the end of May...then switch to a 3 day split I have been working on. My thinking is to gain some of my strength back first...<shrug>

RDL----275 was real heavy, last reps were slop....but I'll take em....

DB BOR----End of last two sets were real sloppy....I was pushing hard...or is that pulling hard....

Tbar rows----Man...these really hit the middle of my back....I may need to back of the weight a bit on the last set....I can feel my lower back a bit. I do like them and will keep them in my workouts....just wish I could get a bit more ROM....

Curls----I counted many cheated reps on the last sets.....






edit: whoops....forgot to add scapular wall slides....I'll try these for a while...see what it does for my posture. I did one set today before workout....and will add a set or two.

This morning:
Scapular wall slides 2 sets of 10



I haven't done any stretching or foam rolling since starting my training over a year ago, and I am thinking of starting on my rest days. I'd like to keep it simple and short and any thoughts would be appreciated. Too many threads to dig through.....lol

Warmup:
Misc stretches and scapular wall slides. I wanted to start some foam rolling, but didn't make it to Sports Authority today....

Squat
045 10 reps
135 06
155 06
175 06
195 05
215 03
215 03

Bench Press
095 10 reps
135 08
155 06
175 05
175 05
195 03

Incline DB BP
55 08 reps
60 08
65 04

Military Press
080 08 reps
090 08
100 07

Lateral Raise
20 08 reps
20 06

Pushdowns
70 10 reps
80 08
90 07

Notes: Garage was hot and humid today....unreal how much sweat. Diet was ok today.....probably not enough cals, but I did ok I think. Full push workout today....didn't really hold back too much today....have to push forward.

Squat----Shit did I have some DOMS from my last workout....my quads were killing me for 3 days. No pain today.....squats felt good. I will slowly work my way out of the 20 lb increments....

Bench----Felt good....felt strong pushing 195....woot!

Military Press----These felt awesome.....last rep was a bit of a cheat, but I counted it.

Lat raises----

RDL
135 08 reps
185 08
225 08
255 08
275 05

Pulldowns (shoulder width)
110 08 reps
120 08
130 08
140 08

DB BOR
070 08 reps
080 08
090 08
100 06

Tbar rows
045 12 reps
090 10
135 10
180 06

DB Curls
35 10 reps
40 09

Ez Curls
080 08 reps
090 08
100 06
080 10

Notes: Today was a bitch.....seems I had to work twice as hard as usual. Diet is on track for a 4K cal day....sun came out after 4 days of gloom.....plenty of caffeine.....<shrug>

RDL----up in reps.....seeing stars at around rep 3 on last set

Pulldowns----barely got that last rep.....going up in weight

DB BOR----these kicked my ass today......hands on knees for a couple mins to catch my breath after last set......lots of stars...........

Tbar----had to check my drawers....lol

Curls----I was delirious at this point.....not sure why I did that last set.

I need a steak and a pillow....

Squat
045 10 reps
135 06
165 06
185 06
205 05
225 03
225 02

Bench Press
095 10 reps
135 08
155 06
175 05
185 05
195 04
205 02

Incline DB BP
55 08 reps
60 08
65 05

Military Press
080 08 reps
090 08
100 07

Lateral Raise
20 08 reps
20 07

Pushdowns
75 10 reps
85 10
95 08

Notes: No work today.....did some chores around the house...nothing too strenuous. I was able to eat like I want to.....no distractions. I plugged in my diet today into FitDay......wow...didn't realize my carbs were so high. I am basically at splitting F/C/P into thirds. Fruit seems to be a third of the carbs. If I eat what I had planned for dinner I'll be at 3900 cals....lol. The footlong meatball put me over the top today.....

Workout was very strong today.....I am happy.

Squat----A little progress here.....not much. I just didn't get the feeling I worked hard here. I wanted to do a 20 rep set, but I had a little twinge in my lower back....I'll wait.

BP----These were awesome today! I have been a slow bencher.....and have recently picked up the pace....I guess you would call it 1-0-1? Keeping tension the whole time....good stuff. Good to be back pushing 205.

Incline DB BP----A few more reps here...

Military Press----Same as last workout....my shoulders were toast.

Lat Raise----A little body english and some partial reps....lol. Same..

Pushdowns----Up 5 lbs and more reps than last workout.....

RDL
135 08 reps
185 08
225 08
255 08
275 05

Pulldowns (shoulder width)
115 08 reps
125 08
135 08
145 07

DB BOR
075 08 reps
085 08
095 08
105 06

Tbar rows
045 12 reps
090 12
135 10
180 07

DB Curls
40 08 reps
45 08

EZ Curls
080 08 reps
090 08
100 08

Notes: Diet was $h1t today. I waited all morning for a meeting with a guy for some work.....no show. Missed my morning shake and morning snack. I tried to compensate with a trip to Hardee's at 1:00pm....lol. Workout was decent....did NOT want to lifting today.....ugh. I did move up on several things and squeaked out a couple more reps on others. I'll be going up on a few things next week as well.....slowly getting back.....

Squat
045 10 reps
135 10
155 10
175 08
135 20

Bench Press
095 10 reps
135 10
155 10
175 06
135 10

Incline DB BP
50 08 reps
55 06
55 06

Military Press
70 10 reps
80 10
90 08

Notes: F me. Diet was total crap today....<2K, and very little real food. Mostly shakes and a protein bar..... I planned on lowering weight only on squats today due to a slight tweak in my lower back I have had for the past several days. But seeing how my energy levels were so low, I dropped weight on everything....didn't even do accessory work today.

Squat----lower weight, higher reps....and a 20 rep set to finish. Got a pretty good leg pump today.

Bench press---- lower weight....and for some reason my tri's absolutely took over today....very little chest.

Incline DB BP----I lost just about all energy on the second set....unreal the fatigue....

Military Press----Managed a nice shoulder burn today....

Lat raise----skipped

Pushdowns-----skipped....they got hammered plenty during BP.