The escalator is broke, taking the stairs.
Moderators: Ironman, Jungledoc, jethrof, stuward, parth

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
The escalator is broke, taking the stairs.
Thursday
Weighted Neck Flexion: [email protected]
Weighted Lying Neck Extension: [email protected]
One Arm Shoulder Press: R:[email protected] / L:[email protected]
One Arm Upright Row: R:[email protected] / L:[email protected]
Rear Delt Row: R:[email protected] / L:[email protected]
Front Lateral Raise: R:[email protected] / L:[email protected]
Triceps Extension:[email protected]
Curl: R:[email protected] / L:[email protected]
Concentration Curl: R:[email protected] / L:[email protected]
Hammer Curl: R:[email protected] / L:[email protected]
Weighted Neck Flexion: [email protected]
Weighted Lying Neck Extension: [email protected]
One Arm Shoulder Press: R:[email protected] / L:[email protected]
One Arm Upright Row: R:[email protected] / L:[email protected]
Rear Delt Row: R:[email protected] / L:[email protected]
Front Lateral Raise: R:[email protected] / L:[email protected]
Triceps Extension:[email protected]
Curl: R:[email protected] / L:[email protected]
Concentration Curl: R:[email protected] / L:[email protected]
Hammer Curl: R:[email protected] / L:[email protected]

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
Re: The escalator is broke, taking the stairs.
Monday
One Arm Straight Leg Deadlift: Both [email protected]
One Arm Shoulder Press: Both [email protected]lb
Selfassisted Hamstring Raise: 12
One Arm Bench Press: Both [email protected]
Weighted Lateral Neck Flexion: Both [email protected]
Bentover Row: Both [email protected]
Weighted Lying Neck Extension [email protected]
Side Bend: Both [email protected]
Rear Delt Row: Both [email protected]
Standing Calf Raise: 20
One Arm Upright Row: Both [email protected]
Reverse Standing Calf Raise: 20
Front Lateral Raise: Both [email protected]
Triceps Extension: [email protected]
Step up (Close): Both 9
Curl: Both [email protected]
Step up (Far): Both 12
Concentration Curl: R:[email protected] / L:[email protected]
Angled Side Bridge Hip Abduction: Both 8
Hammer Curl: Both [email protected]
Vup: 6
Wrist Curl: Both [email protected]
Abdominal Vacuum: ~ 1 min
Decline Pushup: 8
One Arm Straight Leg Deadlift: Both [email protected]
One Arm Shoulder Press: Both [email protected]lb
Selfassisted Hamstring Raise: 12
One Arm Bench Press: Both [email protected]
Weighted Lateral Neck Flexion: Both [email protected]
Bentover Row: Both [email protected]
Weighted Lying Neck Extension [email protected]
Side Bend: Both [email protected]
Rear Delt Row: Both [email protected]
Standing Calf Raise: 20
One Arm Upright Row: Both [email protected]
Reverse Standing Calf Raise: 20
Front Lateral Raise: Both [email protected]
Triceps Extension: [email protected]
Step up (Close): Both 9
Curl: Both [email protected]
Step up (Far): Both 12
Concentration Curl: R:[email protected] / L:[email protected]
Angled Side Bridge Hip Abduction: Both 8
Hammer Curl: Both [email protected]
Vup: 6
Wrist Curl: Both [email protected]
Abdominal Vacuum: ~ 1 min
Decline Pushup: 8

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
Re: The escalator is broke, taking the stairs.
Thursday
One Arm Straight Leg Deadlift: [email protected]
One Arm Shoulder Press: 8/@15lb
One Arm Bench Press: [email protected]
Step up (Close): 10
Bentover Row: [email protected]
Step up (Far): 13
One Arm Upright Row: [email protected]
One Arm Straight Leg Deadlift: [email protected]
One Arm Shoulder Press: 8/@15lb
One Arm Bench Press: [email protected]
Step up (Close): 10
Bentover Row: [email protected]
Step up (Far): 13
One Arm Upright Row: [email protected]

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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
Last edited by 13lind Dog on Mon Dec 05, 2011 10:11 pm, edited 2 times in total.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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
Last edited by 13lind Dog on Tue Dec 06, 2011 5:44 pm, edited 1 time in total.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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)
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)
Last edited by 13lind Dog on Thu Dec 08, 2011 9:54 pm, edited 1 time in total.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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
Last edited by 13lind Dog on Sat Dec 10, 2011 3:14 pm, edited 1 time in total.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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. :)
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. :)

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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...)
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...)
Last edited by 13lind Dog on Tue Dec 13, 2011 4:07 pm, edited 1 time in total.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
Re: The escalator is broke, taking the stairs.
Monday
Missed. F*ck excuses.
Missed. F*ck excuses.

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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...
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...

 Novice
 Posts: 67
 Joined: Sun Nov 20, 2011 2:46 pm
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
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