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### The escalator is broke, taking the stairs.

Posted: **Sun Nov 20, 2011 2:58 pm**

by **13lind Dog**

### Re: The escalator is broke, taking the stairs.

Posted: **Mon Nov 21, 2011 9:29 pm**

by **13lind Dog**

Monday
One Arm Straight Leg Deadlift: Both

[email protected]
One Arm Shoulder Press: Both

[email protected]
Self-assisted Hamstring Raise: 12

One Arm Bench Press: Both

[email protected]
Weighted Lateral Neck Flexion: Both

[email protected]
Bent-over 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]
V-up: 6

Wrist Curl: Both

[email protected]
Abdominal Vacuum: ~ 1 min

Decline Pushup: 8

### Re: The escalator is broke, taking the stairs.

Posted: **Fri Nov 25, 2011 2:01 pm**

by **13lind Dog**

Thursday
One Arm Straight Leg Deadlift:

[email protected]
One Arm Shoulder Press: 8/@15lb

One Arm Bench Press:

[email protected]
Step up (Close): 10

Bent-over Row:

[email protected]
Step up (Far): 13

One Arm Upright Row:

[email protected]

### Re: The escalator is broke, taking the stairs.

Posted: **Tue Nov 29, 2011 12:51 am**

by **13lind Dog**

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

### Re: The escalator is broke, taking the stairs.

Posted: **Wed Nov 30, 2011 12:52 am**

by **13lind Dog**

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 Bent-over Row

15lb x 20

20lb x 12

20lb x 12

(Need heavier DB's...)

Pull-up (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

### Re: The escalator is broke, taking the stairs.

Posted: **Thu Dec 01, 2011 7:24 pm**

by **13lind Dog**

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)

### Re: The escalator is broke, taking the stairs.

Posted: **Sat Dec 03, 2011 2:42 pm**

by **13lind Dog**

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 Bent-over 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

### Re: The escalator is broke, taking the stairs.

Posted: **Mon Dec 05, 2011 10:05 pm**

by **13lind Dog**

(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. :)

### Re: The escalator is broke, taking the stairs.

Posted: **Tue Dec 06, 2011 7:43 pm**

by **13lind Dog**

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 8-12.

Pull-up (neutral grip)

Band x 9

Band x 9

Band x 8

Band x 8

(up from 3x7)

DB Bent-over 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...)

### Re: The escalator is broke, taking the stairs.

Posted: **Thu Dec 08, 2011 9:50 pm**

by **13lind Dog**

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 one-legged 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

### Re: The escalator is broke, taking the stairs.

Posted: **Sat Dec 10, 2011 3:12 pm**

by **13lind Dog**

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 Bent-over 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

### Re: The escalator is broke, taking the stairs.

Posted: **Tue Dec 13, 2011 4:33 pm**

by **13lind Dog**

Monday

Missed. F*ck excuses.

### Re: The escalator is broke, taking the stairs.

Posted: **Tue Dec 13, 2011 4:36 pm**

by **13lind Dog**

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)

Pull-up (neutral grip)

Band x 7

Band x 7

Band x 6

Band x 4

(Dropped in 2 reps. Wtf.)

DB Bent-over 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

### Re: The escalator is broke, taking the stairs.

Posted: **Thu Dec 15, 2011 2:55 pm**

by **13lind Dog**

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 one-legged variation)

Reverse Calf Raise

BW x 15

BW x 15

(Switched to one-legged 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...

### Re: The escalator is broke, taking the stairs.

Posted: **Sat Dec 17, 2011 2:57 pm**

by **13lind Dog**

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